SGSS - WEEK 4 - DAY 4
OH PRESS (ss: Chin-Ups 5x10)
185 @ 5,5,5,5,5
BENCH PRESS (ss: BB Row - 265 @ 6x8)
265 @ 5,5,5,5,5
BB CURL
115 @ 4x10
CONDITION
10 Min KB Swings + Push Ups
NOTES
Finished ONE FULL MONTH on a program. Feels good! 8 more weeks to go. Today I felt STRONG everything was moving fast and really well. OH Strict Pressing before benching makes my shoulders feel so much stronger and stable.
This weekend is going to be full of drinking old fashions. Pray for me!
CONDITION
5 Hour Hike!
Having lived in WA since 1999, I endorse its awesomeness.
SGSS - WEEK 5 - DAY 1
Back Squat
405x5
405x5
405x5
Front Squat
325x5
325x5
325x5
Deadlift
405x5
405x5
405x5
RDL
345x5
345x5
345x5
Farmers Walk (Trap Bar)
335 @ 50 meters (3 trips)
NOTES
Today I dominated. Everything felt light and explosive. Probably because I ate 10,000 calories between over the weekend. All I did was eat. Bison ribs were the one though!
That’s how the workouts are supposed to look on paper! Now just go in there in a few days and do a couple more sets. Rest longer if you need to - that’s better than missing reps.
Yeah that’s what I’m starting to feel! That extra 1 minute makes a big difference!
SGSS - WEEK 5 - DAY 2
OH PRESS (ss: Chin-Ups 5x10)
195 @ 5,5,5
BENCH PRESS (ss: BB Row - 275 @ 6x8)
275 @ 5,5,5
BB CURL
115 @ 4x10
CONDITION
10 Min KB Swings + Push Ups + Band Pull Aparts
Working out 4 days in a row because I’m flying out on Friday on business trip.
SGSS - WEEK 5 - DAY 3
Back Squat
405x5
405x5
405x5
405x5
405x5
Front Squat
325x5
325x5
325x5
325x5
325x5
Deadlift
405x5
405x5
405x5
405x5
405x5
RDL
345x5
345x5
345x5
345x5
345x5
**Did not do farmers because I had to get back to the office for an emergency with a client. I completely own 405 so today wasn’t as bad as I thought. But lifting 3 days in a row I already feel the effects.
Nice work! If I had to do four days straight then I’d prefer to start with the five set days. You got through leg day so you got this.
How do you do barbell rows? Held in your hands off the ground the entire time, or pulled from the floor each rep, i.e. a “Pendlay row?”
I did the former for a while until I learned what the second one was. Once I found the second one though I felt it much better in my back and like it much more.
Just curious!
I’m off the ground the entire time usually. I have a rock solid hang position so don’t need to stop on the floor a lot. But I will go from bb row to pendlay row if my lower back is just fatigued and I need to just pull from the floor.
You just got to do the one that appeals to you and feel natural. I’m lucky in the sense that BB rows feel naturally for me and directly impact all my other lifts. If my BB row goes up, everything goes up lol. But DB rows I don’t really like, they always feel weird on my elbow (inside of it).
As long as your rowing a lot doesn’t matter what kind. I have a friend that ONLY does cable rows basically and his back his huge. If you can work up to 5x20 on the full stack of cable rows, you going to be just fine lol.
SGSS - WEEK 5 - DAY 4
OH PRESS (ss: Chin-Ups 5x10)
195 @ 5,5,5,5,5
BENCH PRESS (ss: BB Row - 275 @ 6x8)
275 @ 5,5,5,5,5
BB CURL
115 @ 4x10
This workout took WAY longer than it should have. I really let myself just rest between sets so the pace wasn’t my usually. Plus I was talking to all sorts of people at the gym lol.
And it was day four in a row, you’re allowed to rest a little longer.
Have a safe trip this weekend Mate.
Next week should be hard but doable and the next is a tough one.
Well done keeping this long at a program 
Thanks man! Trying to keep at it!
HOT YOGA
60 minutes
Ya’ll have a nice weekend!
SGSS - WEEK 6 - DAY 1
Back Squat
415x5
415x5
415x5
Front Squat
335x5
335x5
335x5
Deadlift
415x5
415x5
415x5
RDL
355x5
355x5
355x5
FARMERS WALK
335 @ 3 trips
DAMN GOOD ARTICLE!
Thought the same thing earlier. Too many people get caught up in the “newest thing” far too often and lose track of how they should actually train. As a normal guy, you’re not going to be the best at anything due to that not being our path in life. Doesn’t mean you can’t be strong, fast and built like a shit brick house. I don’t personally care much for Paul Carter’s powerlifting modalities, but for the average person looking to accomplish the above three points, his articles and training ideas are great.
Exactly man. It took me a long long long time to come to this resolution. I literally only lift to stay healthy, strong, athletic, and to look good naked lol.
SGSS - WEEK 6 - DAY 2
OH PRESS (ss: Chin-Ups 5x10)
205 @ 5,5,5
BENCH PRESS (ss: BB Row - 285 @ 5x5)
285 @ 5,5,5
BB CURL
115 @ 4x10
Felt like a god walking out of the gym. My triceps, shoulders, traps and shoulders were POPPIN!
SGSS - WEEK 6 - DAY 3
Back Squat
415x5
415x5
415x5
415x5
415x5
Front Squat
335x5
335x5
335x5
335x5
335x5
Deadlift
415x5
415x5
415x5
415x5
415x4
RDL
355x5
355x5
355x5
355x5
355x3
FARMERS WALK
335 @ 3 trips
NOTES
Fuck I am exhausted. Can’t wait to get to 3’s next week. I got a feeling during my peaking weeks I’m about to put up some heavy ass singles.
@flipcollar - Now I understand what you mean how hard the eating part is. I’m eating 3 MONSTER meals each day and a shake before bed and I am just stuffed. In 6 weeks I’ve added a clean 3 lbs to my frame. I’m probably putting a lot of calories in (~4k) which is great for my performance in the gym, but it’s a task man. I don’t think I could eat my weight to like the 190’s or 200s lol. But at 5’7 I think I’m getting close to hitting my genetic limit without stuffing myself lol.
That’s a big workout right there! Nice work; keep going!
SGSS - WEEK 6 - DAY 4
OH PRESS (ss: Chin-Ups 5x10)
205 @ 5,5,5,5,5
BENCH PRESS (ss: BB Row - 285 @ 5x6)
285 @ 5,5,5,5,3
BB CURL
115 @ 4x10
I think I’m going to finish this program benching 315 for 5x3 and hitting like 355x1 or something like that. We’ll see how it translates. I think this type of programming REALLY works for me.