AB WHEELS- supersetted w. Bench
Tng
X10
X10
Paused
X8
X8
CHINS - supersetted w. Bench
1sec hang n hold
X3
X3
X3
X3
X3
Tng
X8
Pullups - supersetted w. Bench
Deadhang
X3
X3
X3
Done. Last planned week of this cycle including my bench peak.
Bench- originally I was to go for 365 today and that would be my starting max fir next year’s run @405. After my peak crashed I lowered every week by 20 pounds. So today was 345 and I got it. I’d like to say it’s coming back and we’re movin again! 305 n 325 flew up… 345 was slower. I may have had 355 in me…but stuck to the plan. Slingshot ed 395 fir a double. .1st one flew up 2nd was slower… I will note I’m moving my grip out. Still legal tho as I’m actually a bit narrow. My grip is pinky on the rings. … I’m moving it out to middle finger on the rings. Long story short- this was my original grip before an injury a few years ago and I went narrower to work thru it and never went back. …untill now.
Can’t wait to get this week over. Next week is vacation ! Much needed.
SHRUGS-STRAPS
245x20 tng
245x10 2sec hang n hold
245x10 tng no straps
Good day. Getting a feel for ssb as it will be my main movement as I work into 8/5/3 in a Cple weeks…
New row variation- my new bench grip is middle finger on rings. So that is now my new row grip. I been using deadlift grip for several months niw. The new year brings new things…
Funny how we all have routine we fall back on when things get rough—injuries, or hectic sched. 531 fits the bill for most people I know, or somthing close to it
Last week when I dropped by I meant to ask / talk about the SS bar, I’ve found that where I point the handles really changes the emphasis of the squat. I see in some of your recent posts you’re figuring this out as well, but I find with the handles pointing straight ahead, and me just holding on lightly it mimics a low bar squat, with alot of the stress in my butt and hams. When I pull the handles tight, so they point down, it’s almost like a front squat, or high bar squat at-least, with the stress being placed mostly on your quads. I do see guys front squatting with the SS bar, but I found this hard to get in and out of, and it didn’t feel right to me. I’ve never been a fan of awkward movements anyway,‘’ if something doesn’t feel right, find something that does ‘’ ( simple training motto of mine ) lots of exercises work for one person and not an other though, just got to go by feel.
Big bench happening as well 335 paused for 6, fuck I’ll have to see about that, I’m in the middle of switching my grip up, making it a little narrower, have an ME day on Mon so I’ll get an idea where I’m at with new grip, but I don’t think I’m quite there ( might get 5 TnG at 335 )
Good luck with your back and the deadlift Bro Later !
Well. My health is better. Back seems 100% again. Minus the slight tweek in my neck benching yesterday. … I am good to go …
SSB- I love this thing. It is its own animal. Being that I don’t do powerlifting I will be making this a main movement then maybe test my reg. Bar numbers every few months…
I agree on moving the handles changes the feeling. I’ve tested it a bit as I go and I am just going with what feels natural- handle down forthe descent, then on the rebound I drive them slightly up. This basically allows me to drive my back into the bar and achieve tightness that is missing from not having hands already on the bar like on a reg squat. Maybe use the handles down as a finisher set? It really does pull you more forward that way.
Front squats- I agree with the getting in n out of it as the worst part. But vs. What I’ve been thru with just trying to hold a front rack position- the ssb front squat is a gold nugget and a 10 on my scale !
Bench is returning- I’m hoping that by moving my grip out and being able to overload with the Slingshot that I’ll finally break ground past 365…
In all fairness the paused 335X6 set you speak off was actually 315 bar weight plus 20 pounds chain…and. with the sling shot.
Going back to my old grip of middle finger on the rings does slightly shorten the range if motion but also just feels more powerfull. A good combo to have.
1st official day of my vacation. I now have the rest if the year off !
My last 9 week cycle ended friday. On purpose knowing I’m on vacation. I have no written plan going into these sessions this week …I’ll start another run either next week or the new year. …
Today I decided to do my 1st full session with the SSB and work up to a heavy paused bench. Each had a goal in mind but nothing critical either way.
SSB SQUATS -goal- get super warmed up, then try for a 285 tng. My 1st ever heavy SSB squat.
BENCH -goal- work up to 335 paused
TNG. Pause last rep only
65x12
165x8
245x5
265x3
Full pause. Add belt n chalk
295x1
315x1
335x1 goal met
355x1 goal exceeded p.r*
405x1 Slingshot p.r! Only slingshot set
335x3 tng. Raw
235x8 spoto
CHINS - B.w plus shoes belt water
1 sec hang n hold
X3
X3
X3
1 sec deadhang
X8
X8
Tng
X8
Situps- my son holding my feet. Strict
X20
X10 with 10 pound weight
GREAT EFFING DAY . MANY P.RS feels so good after being down with my back for weeks !
Plan- work up to Triples on deficit deads…then go singles by feel. Back down by doing shrugs, right into rows as the finisher. Then some closegrip tng bench and acessories. .
DEADS- much posterior
dynamic warmup
Stiff legged
65x8
155x8
Off a plate
245x5
265x5
295x3 add belt n chalk
315x3
From floor
335x1
355x1
385x1
SHRUGS-w. Straps
335x15 power shrug from mid thigh
295x15 shrug. Strict tng as possible
BARBELL ROWS-bench grip. Dead hang
245x3
225x5
205x8
155x16
CLOSEGRIP BENCH
tng. Pause last rep only
65x8
155x8
245x5
265x5
295x3
SLINGSHOT -tng
315x8
335x5
BACK OFF SET
235x8 spoto. Tng. Raw
BARBELL CURLS-Wider grip.
Deadstop
45x12
65x10
95x8
Tng
115x6
135x3
10 sec rest pause here down
115x5
95x8
65x10
45x25
45x8 reverse curl
AB WHEELS
tng
X10
X10
Paused
X8
X8
Another great day. Phenomenal. All work done in 2 sessions. I’m taking the 4 day holiday off. See ya next monday!
This week will be a pre lude to starting the program next week.
I’ve just dropped 5 percent off the 8 week and will do 10s this week.
Those percents are based off a real max. And I like the spacing better than other templates for the deads/squats on 8s week. I may eventually add joker sets for bench to make that back up and of course make good use of my slingshot
SSB SQUATS- tng. Pause last rep
55x10
145x10
165x10
185x10
165x10
145x10 no handles
CHAINED BENCH- 20 pds chain. Tng
45x10 65
135x10 155
225x10 245 tng
225x10 245 paused
225x10 245 spoto within inch of chest
CHINS -pyramid
1 sec full hang n hold
X1
X2
X3
X4
X5
Tng
X5
X4
X3
X3
X3
20 Situps
20 laying leg raises
Done. Lots of reps. First day unbelted and I feel great. The 3x10 is progressive. The pyramid is just going back down so In Turn it’s a 5x10 pyramid. This style is basically a hybrid of juggernaut method and 5/3/1…
Yea buddy. 2nd beltless day. Still a bit sore in quads n core from Mondays beltless session. This week was about belt less sets of 10 with 65%. Trying to stay healthy.
Deads went well. Top set was fairly tough towards the end. I was getting tight n being strict as possible between each rep…so it was a long time to continually hold.
Closegrip bench- felt strong really… but that paused set really worked my tris… then on the final spoto set massive pump set in my arms tris n chest. Which is unusual to me ! Good day …and have a good new year !
I’ve written just the 1st 3 weeks. As intended. It’s pretty safe on paper. After that I’ll tweek what’s needed and ramp things up. The ssb session is the perfect example of the pyramid as intended. The benching pyramid is my version that includes use of the sling shot.
Man was I sore after Mondays session. 1st day back at it and doing sets of 8 in a pyramid added up. My strength felt down a bit today and I acreddit it to that.
BARBELL SHRUGS
205x8
205x8
205x8
205x8
205x8 all from a deadstop holding last rep for 3 sec at top
That’s it .
The highbar squats are not part of the programming but I’m adding them in. Haven’t had a straight bar on my back in 6 plus months. Gonna work my way into that. In the mean time it’s just some functional technique work that really stretches and warms up everything used to squat. Been gun shy due to the chronic neck pain I once had from it. I’d like to highbar squat again as I love the movement and was just starting to make real progress ( 275x15) on a rest pause set ( x11, 10 sec,then 4 more) if I recall correctlt…
CHINS- get at least 35 reps
Tng
X5
Deadhang
X3
X3
X3
X3
X3
X3
X3
X3
X3
X3
Tng
X5
Pulled a day ahead to free up monday. Taking my truck in for some work on it. Also takin my wife out to dinner n then drinks to watch the National championship game.
Good day today. All moved well and got some extra volume by doing sets of 8 for my pyramid down even tho its 5’s week.
Hey bro finaly getting used to new format, you’d think a guy that owned a gym that was completely run by computers (rather than employees) would have a better grasp of technology, but sadly noop, I get confused easy.
Your liftings going well, almost looks like a Sheiko template your following, 3 days a week, with alot of squatting. I know a few PLer’s swear by this format, but the BBer in me ( vain side) needs more workout days, and more of a pump when I leave the gym, nasty P word, I probably shouldn’t of jumped into this bench chanllage so quik with you, as your taking right off !
My bench has sort of stalled, but other than my bet with you I’m ok with it, because my squats coming back in leaps and bounds, with my dead waking back up as well. Mostly a mater of staying injury free, and putting some weight back on in my lower body.
Anyway good stuff bro, catch ya on the flipp side.
Got engaged last Nov, so have an upcoming Wedding at some point later this year, or early next year ! We’ve been bullshitting here for a few years now, so whenever I figure out this wedding date, mabey you and yours can work it into a VaCa, and see some of Canada, something to think about. Later !
What I’m doing now is a very simple template really.
8s one week. 5’s the next . 3s the last week…then either take a deload or start over at 8s.
Each week is 3 ramping sets.
Depending on the template you choose will determine what you do past that. Right now I’m doing the pyramid for some volume. So I basically do the same sets back down. Simple.
On Juggernaut method you spend 3 weeks each on 8s…5’s n 3s… that’s 9 weeks total and really about 8 weeks till your handling any heavy weight. I didn’t like that fact. So… I found this Juggernaut 8/5/3 that outs heavier weight in your hands every 3 weeks. Much better.
In a perfect world where I didn’t work a long hourd and physical job I’d train 4 days a week
Upper/lower/off/upper/lower
And would get more out of each session.
Maybe someday.
I do feel like 2 squat days are best for me to continue progress. Not to mention lesson soreness on the main squat day. More us better here. Whereas deads seem fine with one main day.
I love the shoes. Every squat day I wear them. It helped on setting up and just stability overall including getting the feet set the same every set- which I was looking for.
As far as the high bar squats it is all explained in my log but a quick recap would be that I started to have some chronic pain last spring and eventually had to give in in stop squatting as it was the one thing that continually irritated at although it is not the original cause I’m actually unsure what the original cause was as there was never a specific incident it just kind of came on and then squatting kept it irritated week in and week out so after like three months I gave in then completely stop squatting.
i instead picked up frontsquatting and did that in place aback squatting even though I ain’t never front Squatted before and that brought on its own problems such as holding the front rack position particularly for reps so in the end I got a safety squat bar for Christmas from my wife and now that is my main squat movement
I have definitely been gun shy of putting a bar on my traps again as I never want that chronic neck pain to return so to finally answer your question I am just using the bar and getting some technique work in and hoping that will lead back into some high bar squatting … …
