Thanks for the tag. I ran a butchered version of SS. So I can not claim to have run the full programme. Regardless I’m “familiar” with it. Simo ran it proper.
What SS did for me:
Showed me the value in recovery, sleep & food. highlighted the gap between working out and working hard. Build resilience. Showed me the value of high rep squats (which will never be ignored).
For my body - I grew like a weed. The upper body gains are still with me. Improved my conditioning. I’ve never felt more “animal” like. I felt apex predator at the time. Well after week of. At the end of the 7 weeks (I extended it as I dropped to 2 work outs a week but wanted to get all 18 in).
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Thanks for that answer - definitely a good perspective to consider. I’ll probably end up reaching out to the coach, too, and seeing what he has to say. And I guess if there’s a hole in the lineup, then the decision’s sort of made for me.
Thanks for the tag in @tlgains. I have just finished running super squats. I post a write up in the Bigger Stronger Leaner section in the next few days. Keep an eye out for that.
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5/3/1 BBBB: Juarez Valley Front Squats
12 Front Squats @ 135, 5 Burpees
1 Front Squat @ 135, 5 Burpees
…
7 Front Squats @ 135, 5 Burpees
6 Front Squat @ 135, 5 Burpees
Showed up at the gym about a half-hour before it closed, and was able to squeeze this in. As expected, it was stupidly difficult. May have been able to squeeze out a couple more reps in the first set, but didn’t want to run of time. Haven’t done front squats since probably my sophomore year, and was surprised by the fact that I was able to do the whole “fingers under the bar and elbows forwards” thing.
Apparently, the secret to shoulder mobility is gaining 65 pounds. Buy my e-book, coming soon.
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So I tried gaining the 65lb weight gain. No additional shoulder mobility to note, but my wife and I could of probably shared a bra, so I guess that’s something 
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That was a fantastic choice for a short on time workout. Oh man, it just never stops sucking, haha. I feel like it might actually have some benefit for wrestling. And actually, you might consider running sprawl drills vs burpees. If you can hit a solid sprawl after gassing out on front squats, you’ll be a monster on the mat.
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That sounds like a really good (read: bad) idea - I’ll do it next time I try this or the tower.
One of the only upsides of being a 113/120-pounder was that since I was basically a walking skeleton, I could really mash the corner of my hip-bone into people when I sprawled on them or was riding on top. By the end of a season, a few of my teammates had basically given up on shooting on me during live, lol.
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5/3/1 BBBB: W3D7: Easy Conditioning
Bike Ride: ~24 Miles (Untimed)
5/3/1 BBBB: W4D1: Squat
5/3/1 Squat: 5x185, 5x215, 16x245 (PR, +10 Lbs & +2 reps from last cycle)
SUPERSET
Squat: 5x10 @ 185 (16:50)
WG Pull-Ups: 10, 12, 11, 10, 7
SUPERSET
Back Extensions: 3x25
Band Pull-Aparts: 3x25
Graduated high school this morning, and honestly, my academic work over the past four years warrants a little bragging, so here goes. Feel free to ignore. 11 AP classes, upwards of 500 hours of community service, a 4.0/4.8 unweighted/weighted GPA, and a national merit scholarship - something awarded to 2,500 people from a pool of 2,000,000+
Combined, all of this stuff set me up for a five-year full-ride scholarship at the University of Alabama, where I’ll be majoring in microbiology and spending my last year on an MBA. Then, I’m planning on medical school and going into surgery.
I basically went straight from the ceremony to the gym, where I proceeded to knock this out. I’ll be taking videos of some of my PR sets, so that you guys can take a look if you’re so inclined. As always, I’m open to feedback.
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So I’m going to assume your SAT/ACT score is on steroids with those stats. I regret not pushing myself harder in high-school because u could like… get a whole lotta money which essentially means no debt.
Congrats dude
Thanks for that, dude. For what it’s worth, you seem to be doing pretty well for yourself with the internship you’ve gotten. One of my brothers (I’m the oldest of five) actually told me that he might be interested in going into the same sort of field.
Nice work on those squats sir, Well done.
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In for the follow here—I don’t know anything about wrestling, but I love seeing young guys doing things right, right from the start.
Nice squat PR today, @creative_name!
And congrats on your graduation, too. Looks like you’re on your way to great things!
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Thanks! Glad to have you here.
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You have my flat out and unabashed envy my dude. You are in SUCH a good part in your life.
Do yourself the biggest favor you can and stay out of trouble. Keep on the straight and narrow, stay away from drugs and bad influences, keep your nose to the grindstone, and you will be able to write whatever future you want.
Excited for you, and proud of you.
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Thank you for that - it’s extremely high praise, especially coming from you. I’ll definitely keep the advice in mind going forwards - really excited to see what I can make of this opportunity.
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5/3/1 BBBB: W4D2: Press
5/3/1 Press: 5x95, 5x110, 11x125 (PR, +5 Lbs & = Reps from last cycle)
SUPERSET
Press: 5x10 @ 95 (16:20)
DB Row: 5x10 @ 75
GIANT SET (T2B-RP-T2B-RP-T2B-Curl)
T2B: 3x10
Incline Curls: 3XRP @ 25 —> 23 Reps Total
Seated Laterals: 3xRP @ 20 —> 30 Reps Total
Barbell Curls: 1x24 @ 45
Lost my footing on the penultimate rep of the top set, but was able to recover enough to grind out one more rep and make this a PR.
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5/3/1 BBBB W4D3: Conditioning
Run (Road): 2 Miles in 15:46
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5/3/1 BBBB: W4D4: Deadlift
Knees-to-Feet Box Jump: 5x1
5/3/1 Deadlift: 5x230, 5x275, 17x300 (PR, +5 Lbs & 2 Reps from last cycle)
SUPERSET
Deadlift: 5x10 @ 230 (16:10)
WG Pull-Ups: 10, 10, 8, 8, 6, 5, 5
Pull-Aparts: 3x25
Realized today that I’ve been omitting the jumps/throws part of the program, and I really don’t have much of an excuse to not spend the extra 3 minutes doing it. My gym and has a single (18”?) plyo box, so I may end up doing this with a small plate in the name of progression. And on upper days, I’ll probably go floor—> overhead—> slam with a med ball to avoid paying for a broken wall.
@T3hPwnisher @boilerman , any advice for cooking a steak? My parents were nice enough to buy a boneless New York strip steak for me today.
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That’s a fantastic gift right there! What do you have available to cook it with? I prefer grilling, but a cast iron pan can produce fantastic results.
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