Hello,
I made this SST template (leader) for the coming 2 cycles. I will anchor with 351 jokers and fsl 5 x 5 . I use the young SST variant for upper lifts, and for lower body i use the regular SST
First off some info.
My Bench is progressing very very slowly, went from 125 kg x 8 to 125 kg x 10 in the last 2 months. Sticking point is the bottom part of the lift.
For my squat the weak point is staying in good position (bending over under heavy load)
For my deadlift, my weakpoint is breaking off the floor (never problem locking out the lift)
So I thought of doing this for the coming time.
Monday
Squat 5PRO
Deficit Deadlift SST
Bulgarian split squat 3 x 12-15
Incline DB bench 5 x 8-10
Pendlay Row 5 x 5-7
Wednesday
Bench 5 PRO
Spoto Bench SST Young
Seated Shoulder Press 3 x 12-15
Chin up 5 x 8-10
Lunge 5 x 10
Friday
Deadlift 5 PRO
Front Squat SST
Single Leg Press 3 x 12-15
1 arm DB bench 4 x 10-12
Single Arm Cable Row 3 x 12-15
Saturday
Press 5PRO
Floor Press SST Young
DB Pullover 3 x 12-15
Pull up 5 x 8-10
Hip Thrust 5 x 8-10
I walk alot on my job (over rails and wildered paths) so i guess the easy conditioning is solved with that.
And i plan on doing 2 times mobility / recovery work each week, and 1-2 conditioning days with bodyweight exercises (Burpees, Sprints , abs etcā¦ ) for 20 ish minutes.
Any opinions/criticisms are welcome.
Thank you