BrotherIron Strength Training Journal

[BrotherIron]

March 9, 13 ~ Leg Day

Well.... I went to my old gym to squat today which I normally do not do and here's why. Some ****ing fat bitch who really isn't there to do anything other than suck up the air in the gym wanted some shit music (something like neal ****ing diamond). It was turned and oh no fat cunt went and complained and it was turned back. I let it be known to the cunt that she's ****ing up other people's workouts. Normally, I'd just put on my headphones and avoid listening to the trash but my mp3 player was dead and I wasn't going to turn around and go home. I made all my lifts in the squat and squat variations but by the end I couldn't do RDL's the way I should but I still did them. I won't make this mistake again.

WAVE 2 WEEK 1
LEG DAY:

• Back Squat~ 345lbsX3 395lbsX3, 440lbsX3, 455lbsX1, 470lbsX1
• Front Squat (OLY)~ 265lbsX3, 300lbsX3, 345lbsX3
• Reverse Band Back Squat~ 350lbsX4(3)
• RDL (snatch grip)~ 245lbsX3(7)
• Russian Twist~20X4(12)

Shoulder Prehab: stick stretch, scap motion, wall angel

[BrotherIron]

March 11, 13 ~ Pull Day

Hit all my numbers and cranked it out in a pretty decent time so it was a good day.

WAVE 2 WEEK 2
PULL DAY:

• Deadlift (conventional)~ 360lbsX5, 415lbsX4, 465lbsX5
• Safety Squat Bar Good Morning~ 205lbsX7, 225lbsX7, 245lbsX5, 265lbsX5, 285lbsX3
• 1-Arm DB Row~ 110lbsX7, 120lbsX2(7), 130lbsX5
• Alt DB Curl~ 40lbsX7, 50lbsX7, 60lbsX6
• Ab Crunch~ BWX4(12)

Shoulder Prehab: stick stretch, scap motion, wall angel

[BrotherIron]

I'm going to make either Wave 4 or Wave 5 my Test Wave meaning I'm going for PR's. That means Week 3 will be singles (going for PR's) and there will be no assisting lifts performed during the Test Wave.

[BrotherIron]

March 13, 13 ~ Push Day

Another good day but I'm excited for next week.

WAVE 2 WEEK 2
PUSH DAY:

• Flat Bench~ 205lbsX5, 235lbsX5, 265lbsX5
• Standing OHP (strict)~ 145lbsX5, 165lbsX5, 185lbsX5
• Z-Press / Lat. Raise~ 140lbsX7, 150lbsX5, 160lbsX5, 170lbsX3 / 45lbsX3(5)
• CGBP~ 195lbsX7, 210lbsX7, 225lbsX5, 240lbsX5, 255lbsX3
• Rope Pressdown~ 100lbsX2(10)

Shoulder Prehab: stick stretch, scap motion, wall angel

[BrotherIron]

March 15, 13 ~ Leg Day

I only had 2 meals so this wasn't going to be a stellar day but I sucked it up, put on my big boy shorts, and lifted some damn weight. Needless to say, I was spent when I finished.

WAVE 2 WEEK 2
LEG DAY

• Back Squat (PL)~ 325lbsX5, 375lbsX5, 415lbsX5
• Front Squat (OLY)~ 250lbsX5, 285lbsX5, 320lbsX5
• Reverse Band Back Squat~ 350lbsX4(3)
• RDL (snatch grip)~ 245lbsX7, 265lbsX5, 285lbsX5, 305lbsX3, 325lbsX3
• Russian Twist~ 20lbsX4(12)

Shoulder Prehab: stick stretch, scap motion, wall angel

[BrotherIron]

This is for those who are running SST and those following it...

My Test Wave has no assistance lifts in it the entire time. For Week 1 I only perform 3 triples, the 2 singles have been dropped. On Week 2, I only perform the main lifts and they are 3 singles. Week 3 is the test week which again is singles and that's where I'm going to push myself and see what PR's I can make. Than it's a deload week, recalc and do it all over again.

I haven't made up my mind if I'm going to do this on Wave 4 or 5 yet. I believe I'll do it on Wave 5 this time b/c I dropped all my numbers b/c of the car wreck and strep.

I also have to report that I think SST is finally finished. I know I've said this before but I don't think there is anything left to do to this program.

[BrotherIron]

March 18, 13 ~ Pull Day

Had a GREAT Day. Pulled 560lbs easily and performed SSB GM with 295lbs for a triple. My training partner who has been lifting with me for 2 months (the one who plays rugby) pulled 500lbs easily and SS pulled 345lbs for an EXTREMELY easy set of 5 reps.

WAVE 2 WEEK 3
PULL DAY:

• Deadlift (conventional)~ 415lbsX5, 465lbsX3, 520lbsX1, 540lbsX1, 560lbsX1
• SSB GM~ 215lbsX7, 235lbsX7, 255lbsX5, 275lbsX4, 295lbsX3
• 1-Arm DB Row~ 120lbsX2(7), 130lbsX2(5)
• Alt DB Curl~ 40lbsX7, 50lbsX7, 60lbsX5
• Ab Crunch~ BWX4(12)

Shoulder Prehab: stick stretch, scap motion, wall angel

[BrotherIron]

March 20, 13 ~ Press Day

I added an additional single w/ a 2 board in my bench training. It'll help me feel the heavier weight before I have to lift it without the board.

WAVE 2 WEEK 3
PRESS DAY:

• Flat Bench~ 235lbsX5, 265lbsX3, 295lbsX1, 305lbsX1, 315lbsX1, 330lbsX1(2 board)
• OHP (standing)~ 170lbsX5, 190lbsX3, 210lbsX1
• Z-Press / Lat. Raise~ 145lbsX7, 155lbsX4, 165lbsX4, 175lbsX1 / 45lbsX3(5)
• CGBP~ 205lbsX7, 220lbsX5, 235lbsX5, 250lbsX3, 265lbsX2

Shoulder Prehab: stick stretch, scap motion, wall angel

[BrotherIron]

March 24, 13 ~ Leg Day

I'm going to make a bigger jump on my reverse band back squat b/c I'm now using a grey band and it helps a lot more than the greens. I'll make the jump 50lbs most likely. Had a GREAT DAY. Felt good to back squat 500lbs again. It flew up with ease so next month I'll tweak a few things on Week 3. Weight is still sitting light at 285lbs. I'm excited to get to my test wave.

WAVE 2 WEEK 3
LEG DAY:

• Back Squat (PL)~ 370lbsX5, 415lbsX3, 465lbsX1, 485lbsX1, 500lbsX1, 525lbsx1 (reverse band)
• Front Squat (OLY)~ 285lbsX5, 320lbsX3, 365lbsX1
• Reverse Band Back Squat~ 350lbsX3(4)

Took less than a minute in between these sets

• RDL (snatch grip)~ 275lbsX7, 295lbsX7, 315lbsX5

My training partner had to get back to work and I was drained from the squats before so I cut it down to just 3 sets.

• Russian Twist~ 20lbsx4(12)

Shoulder Prehab: stick stretch, scap motion, wall angel

[BrotherIron]

One thing I wanted to note on today's squats. These were all walked out. I didn't squat in the mono today. I went to my friends gym so I was in a cage and used his 45lbs TPB. Sometimes I feel it's easier to squat in that cage b/c I don't have to wait for the mono. Sometimes I have to wait 30min for that mono if a team is using it.

[BrotherIron]

Crazy..... I haven't posted in here in over 2 years. If anyone is interested in seeing what my training is like now you can join TID and find my journal there.

Squatting in the 6's, pulling in the 6's, and benching in the high 3's all at a lower bodyweight (hover around 275 now).