Its about 50 billion degrees outside, making it 60 billion degrees in the garage.
LTT Deadlifts<~~~ horrible idea- 405x25x2 in 18:42
Seated SSB Upper Back GM’s-165x3x45s on/30s off
Sumo Deadlifts-225x3x20=60 total reps
Then I think I was legally dead for a few minutes. I had to pull a Crossfit and lay on the ground for about 15mins afterwards. I somehow crawled, more like a combination of flopping and rolling, into the bathroom, turned the knob in the shower to sub zero and laid in there for another 15 minutes. That did the trick and I am slowly regaining sensation in my hands and face.
I either had heat stroke or this is just what happens when you do 110 deadlifts in one workout… for anyone keeping score, I did 33,750lbs of work… just on deadlifts.
STB, how do you rate the specialist bars that you use - such as the SSB? Are they worth investing in? I train in my own set-up, similar to yourself. I currently have a power bar and trap bar…
[quote]Most Major wrote:
What kinda of lower body work were you doing while your hamstring was healing?[/quote]
Nothing over 50% on the main lifts. Lots of heel diggs in the blast straps, very high rep (100+) deadlifts and squats, Lots of hamstring cruls from many different angles, and a host of other things that didnt really help too much.
The biggest thing that helped was tons of soft tissue work, stretching, delaminating, and just destroying all of the scar tissue that accumulated. When us meatheads get hurt we think that exercises will fix whatever is broken. That is just not the case. Well, not in the beginning anyway. I was still able to handle a ridiculous amount of tension for my injury. My PT couldnt really believe it. As a matter of fact, the day I tore it, I finished the rest of the workout I had planned which included a couple sets of 10 of Zercher squats with 315lbs.
It makes it much easier to get through injuries like this when you just honestly don’t give a shit about how you feel. haha.
[quote]Adam-F wrote:
STB, how do you rate the specialist bars that you use - such as the SSB? Are they worth investing in? I train in my own set-up, similar to yourself. I currently have a power bar and trap bar…[/quote]
The SSB is worth every penny. It is very veratile and, personally, hammers all of my squatting weaknesses. I love the giant cambered bar for good mornings. Squatting with it kinda feels like its going to rip your head off when you come out of the hole but that just makes your back work harder to keep you alive. I also have a fat bar that I use for basically every benching exercise I do in training and for grip work (that actually helps you hold on to heavy deadlifts). You can do all kinds of cool stuff with the elitefts bench log. That and the fat bar are my two favorite conditioning tools.
All that being said, if you are going to pick up a new one, I would say go with the SSB. It wrecks your posterior chain which is good for your squat and deads (and staying tight on the bench). Search around online because there are some great deals out there on them. I forget where I got mine but it was only 120 bucks and its tested for 1,000lbs… I hope to break it in half one day.
Tons of shoulder int/ext rotation stretches
Posterior Capsule Work<~~~ awesome
1 arm sledge swings- 8lbsx3x3
Fat Bar Seated OH Pin Press… this exercise is a bitch. I think its also called a Savichis Press??? Dead stop between every rep
75x2x5
95x5
125x5
145x5
165x5<~~~ goal for today
185x5
205x5<~~~ Put wrist wraps on for this one and they exploded off on the eccentric of the 2nd rep… that pissed me off
Fat Bar Incline- 165x3x20= 60 total, extra wide grip
JM Press- 135x4x15=60 total
Wobble Bar- 100x3x20=60 total
Tested vertical jump- 32.5 inches at 285. My best ever was 38.5 at around 240 while at a comibine for football. Oh well, I chose squats over “ups.”
Speaking of Squats- to a parallel bench-
225x5
315x3
405x1
belt
500x1
Jack Pro Briefs
605x2
655x1
715x1
765x1<~~~ speed squat
815x0<~~~ I had to walk all of these out and just could not get into a good starting position, feet were too close, back was all over the place. I think I could have smoked this and then some if I could have gotten set up better. Haven’t really had heavy weight on my back in a while due to the hammy so this felt like about 20 million tons on my back. Hamstring held up pretty well for the most part. I just need to get strong again.
RDL’s
225x20
315x20
405x10
500x10=60 total
32lb Blob Walks- 20 foot tripsx3 with each hand
I learned a lot today. Like how using multiply gear requires a shitload more technique than raw or single ply. 3 goals for next year:
Do a big multiply meet
Do RALWLWLWLW Nationals
Win them both and then talk so much shit on the internet that I get kicked off every forum in the universe.
