Got the SSB today, so even though I’m sore, I naturally had to squat a few times with it, neck space seems a little wide for solid lifting, but holy shit does that change the center of gravity, gonna have a 6 pack and a stacked upper back in no time!
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Think there’s one at Iron Revolution but never tried it. Now I want to.
So it really feels different to back squatting? Does it feel like a high bar squat, a front squat or something else?
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I’ve never used an SSB before but I think I may have to invest in one sometime after the new year.
Which brand did you go with?
Ded GIF links are the work of The Devil/Crossfit
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Yes. It feels like a cross between a squat and a deadlift. Taxes your upper and middle back like nothing else.
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Why am I front squatting then?
Because it leaves your lower back alone and works your quads rather well. Plus it’s a better deadlift builder than just about anything I’ve come across.
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Thanks WiseKO
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Titan, rated up to 700lbs for like 150 bucks, collar seems a bit wide, but it does the trick!
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Yeah, what Markko said, ha, it tried to fold me up real quick like at 135lbs, I was surprised.
12/29
Weight: 203.8 EDIT: Second Weight: 201.2
Back/SSB
Giant Set
SSB
3 x 5 x 135
3 x 5 x 185
2 x 3 x 225
BO Rows
8 x 12 x 95
3D Bands
8 x 15 x Green
Lat Pull Downs
4 x 10 x 150
Superset:
Low NG Row
4 x 15 x 150
High Point Pulldown w/ Rope
4 x 12 x 150
Superset:
WG Pull Ups
3 x 5 x BW
DB Row
3 x 8 x 75
Superset:
Straight Arm Pushdown w/ rope
3 x 15 x 70
Pull ups
3 x 3-5 x BW (various grips)
Superset:
SNG Deadlift
3 x 10 x 225
Hammer Curls
3 x 10
Cardio:
1/4 mile jog/run - 20 standing abs
1/4 mile jog/run - 8/8 obliques 12 standing abs
1/8 mile jog/run - 12 decline sit ups +25lbs
1/8 mile jog/run - 12 decline sit ups +25lbs
Pretty good day, wanted to try the SSB for real, 225 did not feel easy, ha. May do this for a few weeks (replace deadlift with SSB and try to drive that up a bit as it should have good carryover into both squat and deadlift). Running still sucks.
2 Likes
12/30/17
Chest
Flat BB Bench
5 x 185
5 x 225
5 x 245
2 x 265
2 x 275
2 x 285
Some sets at 225
Incline DB
4 x 5 x 80
1 x 7 x 80
Couple of giant sets, bunch of pull ups and push ups and triceps.
The 285 felt really solid, everything else moved well, apparently upper body is what’s gonna roll for a bit as my lower lifts feel like trash at the moment.
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1/1/18
Legs
Squats
2 x 5 x 135
2 x 5 x 225
1 x 5 x 275
1 x 3 x 315
2 x 3 x 335
SSB
2 x 8 x 225
SSB Good Mornings
3 x 8 x 135
Giant Set
WG Pull ups
3 x 5
Push ups
3 x 8
Calf Raises
3 x 12-15 x 90
Head wasn’t in it, still getting used to the shoes, trying not to piss off my wrist, not happy with this lift, but it got done, is what it is.
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If you don’t end up liking the shoes send them to me. Black would go well with my tights. All kinds of sexy gains.
Are you still doing the squat everyday or no? Next step is to walk around in the Romaleos all day.
Yeah yeah yeah.
Squatting every other, still just in that learning curve, just need to be patient.
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1/2/18
Weight: 200.8
Shoulders
OHP
2 x 5 x 95
5 x 115
5 x 135
3 x 155
2 x 185
0 x 205
1 x 205
2 x 185
4 x 165
5 x 135
Seated DB Press
3 x 10 x 50s
Superset
Tri Extensions
4 x 8 x 110
Face Pulls
4 x 12 x 110
Superset:
Lateral Raises
3 x 12 x 25
Plate Raise
3 x 12 x 35
Superset:
3D Bands
4 x 20 x Green
WG Pull Ups
5 x 5 x BW
Tricep Fold Ins
12 x 25
10 x 30
2 x 8 x 35s
15 x 25
Low Incline Skull Crusher
3 x 15-20 x 55
A pretty good day, a bit more dip and leg usage than I really wanted, at least it felt like it, looked decent in the video (maybe?). I braced to early on the first attempt and got light headed halfway up, ha. Slow and steady!
2 Likes
1/3/18
Weight: 203.8
Edit: Omron Handheld BF% - 16.3% (inaccurate, but just another data point to track)
Back
SSB
2 x 5 x 135
2 x 5 x 225
3 x 3 x 275
Conventional Deadlift
3 x 225
3 x 315
2 x 405
1 x 475 (RPE 9.5, 95%)
Chest Supported BB Row
3 x 12 x 135
WG Pull-ups
3 x 5 x +25lbs
Lat Pulldowns
3 x 20 x 120
Superset:
NG Low Row
3 x 20 x 150
Straight Arm Lat Pushdown
3 x 10 x 100
Wasn’t really planning on deadlifting, was just going to do SSB, but I figured I needed to keep the groove greased, so was just gonna accumulate some volume…then decided to just work up to a heavy-ish single, so I did that, 475 moved slow, but smooth. 275 on SSB was a load, hoofta.
RPE Scale, it literally just hit me this morning why people use it, I was thinking to myself, “Man it’d be nice to be able to look back and see how it felt on a particular day to hit a certain number, so I can tell if it is getting easier.” So yeah, if it wasn’t for being a slow learner, I wouldn’t be a learner at all, haha.
Pretty happy with today, all in all, hit a smooth 95% of my 1rm, so I’m cool with that.
5 Likes
Deadlift after SSB. You may be insane.
…or just stupid haha
1/4/18
Weight: 201.2, 200.0
Chest
Flat BB Bench
2 x 8 x 135
5 x 185
5 x 225
3 x 245
3 x 255
2 x 2 x 275 (RPE 8, 9.5, 92%)
4 x 245
5 x 225
Low Incline DB Bench
5 x 5 x 85s
Giant Set:
Dips
5 x 10 x BW
WG Pull Ups
5 x 5 x BW
Tri Extensions
5 x 8-12 x 90-110
Reverse Grip Bench
3 x 12 x 95
Superset:
Low Incline Fly
4 x 12, 10, 8, 15 x 25, 30, 40, 25
Single Arm Extension
4 x 10 x 30
Push Ups
3 x 12
A pretty good day to have a pretty good day. Flirting with being consistently under 200 (which is pretty neat.) 275 moved easily the first set, second rep on the second set moved ok, did not lose form, but it was significantly slower, maybe had one more grinder in me, not worth it.
Training partner is back and he’s ready to hit it after a long vacation.
In regards to SSB paired with Deadlift…hoofta, I’ve got DOMS in places I didn’t know I had, which is awesome, because it is definitely not an injury, but I have awoke some dormant shit in my lower back and glutes with this unholy coupling…so it shall continue.
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