Tag Archive: SSB


10 Sept 2016

Saturday morning strongman workout. Did a teamup, and traded sets back and forth.

warmup: low back stretches between early DL sets

Deadlifts (long rests, SABOs, no belt)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
385 x 3
385 x 3
385 x 3
385 x 3
385 x 7 @RPE8.5

Paused Deadlifts – pause below knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: low weight, short rests, those 60 seconds were spent cheering the other guy on. just taking a small vacation from block pulls. the original plan was only 30 seconds rest, but I figured I needed 60 seconds for the other guy to do his thing. I probably should have upped the weight to compensate. So I did another wave of these right after.

Paused Deadlifts – pause above knee (60 sec rests)

275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

notes: honestly, the 60 sec rests made these too easy. so I decided to pump up the volume in the rest of the workout.

SSB Good Mornings (short rests, traded sets back and forth)

160 x 10
160 x 10
160 x 10
160 x 10
160 x 10

Leg Press (short rests, traded sets back and forth, kept constant tension with no lockout)

9 plates x 20
9p x 20
9p x 20
9p x 20
9p x 20

Leg Extensions (short rests, traded sets back and forth, focused on the squeeze at the top)

120 x 15
120 x 15
120 x 15
120 x 15
120 x 15

notes: my friend’s legs felt wobbly at the end! I felt ok actually. We will see if I am feeling it tomorrow.

Then after that I came home, promptly lost my phone, and spent the early afternoon retracing my steps around the city looking for it. Kind of a wasted Saturday afternoon

3 Sept 2016

Saturday morning lifts. It has been a taxing three days in a row. I think I will be resting up all of the long weekend. Please change the name of Netflix to Napflix, ’cause I am gonna pass out.

warmup: stretched out low back

Deadlifts (SABOs, no belt, long rests)

135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 3
350 x 8 @RPE7.5

notes: the pulls all felt pretty good.

5 inch Block Pulls (SABOs, no belt, long rests)

405 x 4
405 x 4
405 x 4

Leg Press (steep incline, constant tension, medium rests)

9 plates x 25
9p x 30

SSB Good Mornings (medium rests)

120 x 12
120 x 12
120 x 12

1 Sept 2016

My triumphant return to the gym.

 

Low Bar Squats (Romaleos, knee sleeves, no belt)

135 x 3
185 x 3
225 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 3
270 x 8

notes: knee was feeling good! hooray! AMRAP’ed the last set. automatic cardio

SSB Squats (Romaleos, sleeves, no belt)

70 x 3
160 x 3
210 x 3
260 x 3
260 x 3

notes: my SSB Squat is about on par with my front squats. which is roughly what I expected. hits the quads the same, works the back as opposed to the abs though.

Prone Leg Curls

130 x 10
140 x 10
140 x 10

27 Aug 2016

Saturday morning fun.

warmup: stretched out my low back, was very chatty

Deadlifts (short rests, SABOs, no belt)

135 x 5
185 x 5
230 x 5
275 x 3
320 x 2
340 x 1
365 x 1
390 x 7

notes: felt not too bad. I guess technically this was a no belt PR, but meh. I would rather aim for the real PR.

5 inch Block Pulls (long rests, SABOs, no belt)

320 x 12
320 x 12
320 x 12

notes: after this, I was pretty worn out, so I made the rest of the assistance light and high rep.

SSB Good Mornings (short rests)

70 lb Bar x 12
70 x 15
70 x 15
70 x 15

Leg Press (steep incline, long rests, no lockout, no knee sleeves)

5 plates x 30
5p x 36
5p x 37
5p x 44
5p x 50
7 plates x 34
7p x 40

notes: no lockout, hit depth but keep constant motion, try and get that pump. Many many sets with high reps. I thought it might rehab my knee if I didn’t wear sleeves and kept the weight light.

Happy with my workout today! Someone commented I have added visibly more muscle to my back, AWWWW YEEEAHHHHH

20 Aug 2016

Triceps are dying today! I clearly did my job yesterday. Let’s try to do another good job today.

warmup: stretched out my low back

Deadlifts (long rests, SABOs, no belt)

135 x 5
185 x 4
225 x 3
275 x 2
315 x 1
355 x 5
355 x 5
355 x 5
355 x 7 @RPE7

5 Inch Block Pulls (long rests, SABOs, no belt)

380 x 3
380 x 3
380 x 3
320 x 10
320 x 10
320 x 10

notes: I threw in some heavier lowrep sets to warm me up for the higher rep sets. It worked! 320 flew up.

SSB Good Mornings (traded sets with another guy)

70 x 12
120 x 12
160 x 10
210 x 8
160 x 10

notes: he was doing Squats and I was doing Good Mornings, lol. But it was a fun way to challenge the weight I could handle.

Leg Press (medium rests, steep angle)

9 plates x 15
*knee sleeves on, repped for constant tension*
9p x 20
9p x 20
9p x 32

notes: by constant tension I mean I still hit depth, but I didn’t lockout my knees. That last set was intense! That was as many reps as I could pump out.

2 August 2016

I was a super lazy shit during the long weekend. First day back in the gym tonight.

warmup: took long breaks in between my warmup sets to stretch out my low back and my hips.

Deadlifts (long breaks, SABOs, no belt)

135 x 5
185 x 5
225 x 5
275 x 3
315 x 2
340 x 1
360 x 9

notes: on my AMRAP set, I had a 10th in me, but I felt my form was slipping and I was having problems at lock out. So I moved on to block pulls so I could squeeze my glutes. The no belt phase continues. Pretty happy with how I am doing no belt actually.

4 inch block pulls (long rests, SABOs, no belt)

315 x 6
315 x 10
315 x 8

notes: I normally do 3 inch blocks, but I realized that strongman comps (in my area) often use a 14 inch deadlift. So if all we have are 3 inch and 4 inch blocks, 4 inch blocks would be closer an approximation to a 14 inch height deadlift (the 45s are about 8.75). It actually made it harder, I didn’t get my form right on the first set, but corrected it later on. I might end up looking for an extra inch in the future, stack a plate under the block or something.

SSB Good Mornings (short rests)

160 x 8
210 x 8
260 x 4

notes: ended up going heavier than planned. they felt good actually! I would have done more reps on the third set, but the people checking my form noticed a big imbalance in my shoulder, so I just racked it and moved on.

I wanted to do leg press, but lots of big lifters were in the strongman gym, and I didn’t want to look like that douche who throws 18 plates on the leg press when I cant squat 450 (they know what I can squat), so I just did leg extensions.

Leg Extensions (short rests)

150 x 10
165 x 10
180 x 10
180 x 10
180 x 10
180 x 10
180 x 10

notes: hard to go heavy or high rep on these, my knee doesn’t like them. so I found a sweet spot and stayed there.

28 July 2016

Shutup bad knee, time to squat.

warmup: stretched out my low back in between light sets

Low Bar Squats (long rests, Romaleos, knee sleeves, no belt)

135 x 5
175 x 4
210 x 3
245 x 2
265 x 1
280 x 8

notes: decided to keep it beltless. knee wasn’t feeling too bad.

SSB Squats (small diameter plates, medium rests, shoes, sleeves, no belt)

140 x 8
140 x 7
140 x 8
140 x 8

prone leg curls (short rests)

130 x 12
130 x 12
130 x 12

After this, I was still feeling froggy, so I decided to test my grip.

Rolling Thunder (short rests, narrow stance)

55 x 3 per side
80 x 2/2
105 x 1/1
130 x 1/1
145 x FAIL/1 Weight PR!
155 x FAIL/1 Weight PR!

Right hand stronger than my left. 155 is a huge PR for me though!!

22 July 2016

I had to work late on Thursday, so I moved Deadlifts to Friday. I still want to get in some decent strongman work Saturday morning though, so Friday night assistance was made relatively simple and nontaxing.

Empty gym to myself.

warmup: light deadlift reps and stretched out my low back

Deadlifts (no belt, SABO shoes, 2 min rests)

135 x 3
185 x 3
225 x 3
275 x 2
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3
325 x 3

notes: officially not cardio, love it

T-Bar Rows (elbows high, brief squeeze at the top)

2 plates x 10
2p x 10
2p x 10

SSB Good Mornings (short rests, small diameter plates, brief pause at the bottom)

140 x 8
140 x 8
140 x 8

notes: getting much easier, I think the diameter of the plates makes a real difference

Seated Leg Extensions (short rests)

120 x 15
135 x 15
150 x 15
150 x 15
150 x 15

19 July 2016

late afternoon strongman gym workout

Low Bar Squats (shoes, knee sleeves, no belt, 2 min rests)

135 x 3
185 x 2
225 x 1
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

notes: this did not wind me. clearly somewhere between reps 3 and 5, my body turns squats into cardio

SSB Squats (medium rests, shoes, knee sleeves)

120 x 8
120 x 8
120 x 8
120 x 8

notes: keeping the weight low and getting comfortable on form. for now.

Prone Leg Curls (short rests)

120 x 12
120 x 12
120 x 12

17 July 2016

 

Sunday morning shenanigans.

warmup: deadlifted 135 for 5, then did some low back stretches

Deadlifts (no belt, SABO shoes, 90 sec rests)

185 x 2
225 x 2
275 x 2
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5

notes: not too bad! very sweaty and dying, but not dead. cardio.

3″ Block Pulls (no belt, SABOs, 90 sec rests)

300 x 8
300 x 8
300 x 8

notes: very sweaty and dying

SSB Good Mornings (60-90 sec rests)

90 x 8
90 x 8
90 x 8

notes: this was surprisingly easy, despite last week. I think the curve of hardness on this isn’t linear, it depends on the diameter of the plates, and the ratio of plates to bar.

Leg Press (2 min rests, steep incline)

13 plates x 10 @ RPE8
13 plates x 10 @ RPE9
13 plates x 10 @ RPE8
13 plates x 10 @ RPE8.5
13 plates x 10 @ RPE9

Walked out of the gym with wobbly bambi legs. so, mission accomplished.