I have been using the SSB bar ever since February, and I just went back to regular bar squats.
I cannot believe how much my rhomboids don’t cooperate, even squatting under 225 lbs!
Maybe use the olympic bar occasionally so that doesn’t happen to you. Stay liber.
You’re probably right. I should get under a regular bar once in awhile.
1/20
The 140s aren’t too heavy but get the heart rate going.
sandbags, kegs and stones…Im pretty sure that’s the trifecta of awesomeness!!
OG have you forgotten how strong this guy is?
Ok, you’re I’m with the sandbag. Now you are going to force me to tell my wife I am buying a keg and a big ol’ rock.
Paul, I think the trifecta has a big payout.
Mac, you’re to kind. I’m just trying to maintain some respectable level of strength.
Crippler, kegs are fun. Weird to carry though.
Used an Ellington Darden workout I did in college the past couple workouts. 10 second concentric, 5 second eccentric. I just couldn’t do the squats ultra slow.
Very respectable, lifts and work, as always.
Darden tempo stuff is pretty tough; you enjoy that 
Thanks yo!!
I bought the 30-10-30 workout e-book. Going to start it this weekend. I will not be posting posing pictures which I’m sure disappoints all of you.
We’ll certainly be jealous enough with the posts. Photos will be overkill.
1/30
1 leg curl 60 x 30-10-30 (30 sec neg, 10 reps, 30 sec neg)
2 powertec squats 225 x 30-10-30
3 bench 185 x 30-10-10
4 bb rows 135 x 30-5-5
5 ohp 115 x 30-7-5
6 db curls 25’s x 30-10-5
The workout calls for only 30 second rests between sets this week. I need to lower the weight on several of these.
So its just one set per exercise, once a week is that right ? Regardless, 30 second negatives…good lord.I suppose that’s what they mean by time under tension! Good luck with it seems like it will be deceptively hard…
Paul, one set per exercise three times a week. Limited rest time between sets. Only 30 seconds the first week.
2/2
leg curl 60 x 30-10-30
powertec squat 225 x 30-10-30
bowflex chest press 160 x 30-10-30
bb rows 135 x 30-10-30
OHP 95 x 30-10-30
db curls 20’s x 30-10-30
2/4
leg curls 75 x 10 reps-30 sec neg
powertec squats 315 x 10 reps-30 sec neg
bench 225 x 10 reps-30 sec neg
bb rows 205 x 10 reps-30 sec neg
OHP 115 x 10 reps-30 sec neg
db curls 20’s x 10 reps-30 sec neg
Today the first negative rep gets dropped so I upped the weight a little. Once again I kept the rest between sets as short as possible.
2/6 30-10-30 workout
leg ext 75
powertec squat 225
bench 185
bb row 135
ohp 115
db curl 20’s
Still on the fence if I like this workout.
2/9
2/10
I met with another orthopedic surgeon for a second opinion about my right elbow. I like his plan better than the first. No emergency but I can have surgery whenever I choose to. Maybe this fall after my summer vacations.
Sounds good with the surgery, glad to hear it.
Training wise, just having the patience for that is a big challenge I’d say-keep it up.
Thank you Eric.
2/12
light bike tabata
1 bench 225x10-30, 205x10-30, 185x10-30
2 bb rows 225x10-30, 205x10-30, 185x10-30
3 cable curls 25x10-30x3 sets
4 superset lateral raise 15x10 ohp 95x10-30 x 3 sets
5 t-handle swings 53x3x25
I kept the rest between sets to a minimum. The last circuit I may have rested a bit more than the first two.
Happy cake day!
Thanks CL!
2/14
1a 17’’ box SSB: barx10 135x5 185x5 225x5
1b leg curl 75x4x10
1c calf raise BWx4x10
2a 17’’ box SSB: 275x5 315x5 365x5
2b 140 lb sandbag carry x2 trips
3 4’’ block deadlift 135x5 225x3 315x3 405x3
Trying to keep busy with little exercises or carries between some of the main sets.