Training with Josh Bryant

Training Powerlifting
121

5/28/11 ssb yoke bar 82 x 6,6. 132 x 3 , 172,222, 262 , 312 x 2 , 352,402 x 1.

Speed 352 x2,2. Oly pause squat 330 x 2,2

one leg dl 60 x 8,8,8 each leg. I absolutely hate these .

Ghr with minis x 12,12,12,12. Suitcase deads 170x 5,5,5

plate twists 25 x 10,10,10. My setup was awful on the first round of squats . Feet were to far back in the monolift . I felt off and unstable . Corrected it on pause squats . 402 was easy. But with my setup all screwy , it felt harder than it should .

Deload after this week them test week . I’m thinking 442, which is four plates . Maybe as high as 452.

I have no idea what my raw regular squat is . I have shoulder issues and don’t use the straight bar . I’d like to think 500+ if my shoulders could take the beating. But it doesn’t really matter .

122

5/30/11. Jm press 45 x 10,10. 95 x 6,6. 135 x 6, 180 x 6,6,6,6,6

band pull aparts minis x 15,15

shoulder box 20 x 15,15,15

db tri ext paused on floor 25 x 15,15,15,15,15

leg raise bent x 12,12,12
leg raise straight x 9,9,9

123

5/31/11. Dl 45 x 12, 135 x 5, 185 x 3, 225 x 2, 275,315,365,435 x 1. Added belt at 435. 540 x 1, added metal king deadlifter

605 x 1 *** pr, first actual listed bar weight 600+ pull. Actual weight 619.5.

Speed pulls 505 x 2,2,2 used deadlift suit , three minutes rest

pullover style dumbell row . Got these from an ironman pof book.

60 x 12,12,12"

seated dumbell clean 40 x 12,12,12

deficit deadlift 405 x 1,1. Reverse hyper 50x 6,6,6 done 4-1-4 tempo

spread eagle situps 10 x 8,8,8

Done week fifteen, deload week next then test week.

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Congrats on the PR!!

125

Thanks! I’ve been chasing 600 fit snout 3.5 years. I guest missed it in match 08. I jumped from a max of 570 to 600 in two months . I mean I tried 600 two months after 570. Should have tried 585. I missed 600 then, then missed it at the end of may . I developed some health issues . Gall bladder related . This screwed up training . Then I got hit with shingles . Then the worst back injury I ever suffered .

By this time it was 2010 in the spring . I was working back up and hit sn easy 540. I kept working and got 585 in October . After misses at 600 At thsnksgiving and Christmas I decided to sign on with Josh . He was giving me some tips but I just decided to let him handle it . I’m glad I did.

126

[quote]tom63 wrote:
I have no idea what my raw regular squat is . I have shoulder issues and don’t use the straight bar . I’d like to think 500+ if my shoulders could take the beating. But it doesn’t really matter .[/quote]

Tom, for what it’s worth I trained 10-12 weeks or so earlier this year w the SSB and then took a max w the straight bar (I needed a max for chad smith’s juggernaut system). W the SSB I doubled 485 (missed the third, so it wasnt a true 2RM). When I took a weight w the straight bar I got 575. It was a grinder, but i think if I’d picked my weights a little more aggressively I could’ve gotten 585, but I didnt want to miss, and juggernaut emphasizes conservatism w maxes, so I stopped there.

So my straight bar max is somewhere in the neighborhood of 10-20% greater than my theoretical SSB max, depending on how generous you are w “what I could have gotten” … like I said, take it for what it’s worth

127

[quote]KBCThird wrote:

[quote]tom63 wrote:
I have no idea what my raw regular squat is . I have shoulder issues and don’t use the straight bar . I’d like to think 500+ if my shoulders could take the beating. But it doesn’t really matter .[/quote]

Tom, for what it’s worth I trained 10-12 weeks or so earlier this year w the SSB and then took a max w the straight bar (I needed a max for chad smith’s juggernaut system). W the SSB I doubled 485 (missed the third, so it wasnt a true 2RM). When I took a weight w the straight bar I got 575. It was a grinder, but i think if I’d picked my weights a little more aggressively I could’ve gotten 585, but I didnt want to miss, and juggernaut emphasizes conservatism w maxes, so I stopped there.

So my straight bar max is somewhere in the neighborhood of 10-20% greater than my theoretical SSB max, depending on how generous you are w “what I could have gotten” … like I said, take it for what it’s worth[/quote]

I’ve noticed something very similar.

128

Good to know guys, thanks. I’m thinking I can hit 442-462 on the ssb.

Yeah the weird numbers are from the 82 lb bar. Four plates a side is 442.

129

6/2/11. Deload week. Two bd 45 x 10, 135 x 3 , 200 x 3,3

five board close grip paused 200 x 10,10
shoulder box 10 x 8,8,8
lying db tri ext 30 x 12,12,12
fat bar curls 70 x 6,6,6
band pull aparts minis x 15,15,15
iso probe abs 1 min x 1,1,1

130

6/4/11 ssb yoke bar 82 x 6,6 132 x 3 , 202 x 3,3,3 oly pause squat 177 x 5,5

       one leg dl 30 x 4,4,4   ghr  x 6,6
        
       side bend with bar 65 x 10,10,10     plate twists  25 x 10,10,10


             two more deload workouts until est day.
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6/6/11. Deadlift 45 x 10, 135 x 3, 225 x 2, 315, 5 singles

bent over row 135 x 5,5,5. Shrug 225 x 12,12,12

stiff leg dl 185 x 6,6 reverse hyper 50 x 6,6,6 done 4-1-4

spread eagle situp 10 x 8,8,8

end of my sixteen weeks . Testing soon .

132

are you going to re-up right away or train on your own for a while?

Re: the test, did he give you any protocol on it, like 80%, 90%, 95%, 97% 102%, or just plates and quarters til you get near it and then go on feel?

133

I have a tweaked left ac joint. Um going to go light with the upper body based on my training this block. I won’t
max on the two bd, just work back up . I’m going to squat and deadlift similar . When my ac is good, I’m reupping.

So it’s rest for a week using movement prep , walking, stretching , light weights . Then do three hard weeks , deload , sign up again .

134

[quote]KBCThird wrote:
are you going to re-up right away or train on your own for a while?

Re: the test, did he give you any protocol on it, like 80%, 90%, 95%, 97% 102%, or just plates and quarters til you get near it and then go on feel?[/quote]
He didn’t spell it out, I told him my plan and he said it was good .

It goes like this: no two bd for now . I’ll take a fifty lb gain and not reinjure myself .

Squat 82 x 6,6. 132x 2, 172, 212,262,312 x 1 , 352x 1. 422 x1 for a raw ssb pr. Never did these without a box and briefs .

Make that and I go 442 because it’s four plates a side . Easy there and 452 or 462.

Deadlift . 435, 550, 625 x 1 are my last three . I’m going to take a 30-45 minute break, eat light , stretch a little, then movement prep and warmup .
If 625 is quick enough I’ll go 635-650 depending on bar speed .

I sent some videos off to a fellow from here. We both agreed my bar speed was as fast at 605 , or very close as 540 before sbd my few weeks prior heavy pulls . This is a good sign for me . The second lift before the heavy pull is a great indicator for me of success. If that is fast , it’s going .

135

Well, missed 625 at the knees. For two years I would pull anything that moved 4-5". Guess I got a lit stronger at the bottom. I finished with a fifty lb increase on the two bd and twenty on the deadlift . I would have made 615-620 IMO .

I might try again in a week . If not I’m starting again when the left shoulder is good in 4/6 weeks . I’ll lift and try to maintain until then .