That, my friend, is a good question. A really good question. Have you considered asking Oreb himself? You bought the program after all, and he seems like a decent bloke. I’m pretty sure he’d be happy to answer your question.
I’m trying to think how to replicate what the SSB does without the SSB. Yes, high bar could kind of work as long as you make sure to lean forward like you would to squat low bar. This would probably be very awkward to manage.
Front squat would work better, if you had a harness. Then you really would get pulled forward, like with an SSB, but the harness would hold the weight for you.
What I think might be the best way to replicate the SSB though, would be low bar with light bands set in front of you. That would definitely pull you forward while having a bar on your back. I don’t think the band tension would need to be much, just enough to make it a little harder to stay in position than without them. I would set them so until you hit around 50 per cent, there is almost no noticeable effect. From 50 per cent onwards, they should make things noticeably harder, but only really in the sense of pulling you forward.
The bands still won’t be the same, because the SSB is hardest in the hole, but they should be similar.
Still trying to decide how to train this second deload week. I’m thinking of picking two accessory days I haven’t done in the past and doing them Monday and Friday with deload squat and bench in between on Wednesday.
11x30 metre sprints up a 10 degree incline - closer to 75-80 per cent but speed off the line still good. There is now a definite burst off the line and then dial back once I’m moving, because that burst is 100 per cent. I think.
Well I had a ssb at one point. I sold it. Thanks for the suggestions. I wrote Oreb a message but I am not sure if he will respond since he gets thousands of DMs
Will be following the deload as Greg set out on the app this week, just going to add some bodyweight assistance after the 5x3. I won’t tell if you don’t.
I figure walking lunges and pullups after squats, pushups and inverted rows after bench and pullups and back extensions after deadlifts.
Circuit: three rounds of 10 bracing hip thrusts, ar squats, two sled shuttles and shoulder distraction
SuperD double band thing
Squat
Worked up to 5x3x275 lbs
The following is my own addition because two deloads in a row is most likely not going to do me a whole bunch of good
Walking lunges
2x25
These were surprisingly not a walk in the park. Great pump though
Pullups
3x5 - two sets wide overhand, one wide neutral
Took a bit under an hour. Didnt wear wrist wraps to squat, which combined with my continued efforts to bring my hands in a bit made my wrists and then elbows a tad cranky. Nothing problematic though.
I live seeing these deload session in your log. It really helps tell the full story around how each session has purpose and builds to something later in the block. Great consistency as always Mark.
I mean, yes, it all builds. Except you can still jump in and out of each block to peak or out of hypertrophy whenever you need to. It’s not like if you’re at a specific stage in a block or a cycle you can’t peak or can’t jump back in. I think Greg just has gotten enough data over the last three years or so to be in a position to know what he can give us without having to make adjustments to respond to overuse stuff. It also is easier, I’m guessing, to be able to put up multiple weeks of training instead of doing it weekly; plus he’ll know where everyone who isn’t peaking or on hypertrophy is.
Not that he didn’t before. He’s said it isn’t going to make a ton of difference day to day.
Circuit: three rounds of 10 bracing hip thrusts, back extensions and two sled shuttles
DL, DL bar because it was there
Worked up to 5x3x286 lbs
Then my own additions
Back extension
2x25
Pullups
3x5 - two sets wide overhand, one set wide neutral
Munchkin came along again. He’s been bugging me to bring him since last time. He had a go at the lat pulldown (44 lbs for reps), deadlifted the bar twice with relative ease, did some hamstring curls (22 and 44 lbs) as well as push the sled faster than last time. Kieran was running the gym and set him up with some dead ball throws and agility ladder and jumps. Then he played darts. I think I need to convince Mrs KO and his father that we should set something up for him with Jake once a week
I think I’ve got hayfever. All this past week my nose has been running like hell and I keep sneezing. Plus in the morning and evening I get congested. Except, antihistamines don’t seem to do much while decongestants kind of work. All the while I feel pretty much fine.
It’s weird. Also seems to coincide with being a bit more bloated.