brutus79 and jballz get swole

[brutus79]

That SSB is no joke but neither is the overall strength gains from using it.

What reduction does it give a max do you think? It seems it kills mine by like 20% at least.

And what does it weigh? I calculate at 45 lbs but it is probably 65, no?

 

[LifeSTRONG]

In for the ride

 

[insertnamehere]

What reduction does it give a max do you think? It seems it kills mine by like 20% at least.

And what does it weigh? I calculate at 45 lbs but it is probably 65, no?

I don't think there's an accurate calculation on reduction of max when compared to traditional bar squats. Not that I'm aware of anyway.

IMO, best practice is to measure it on an individual basis, such as you're doing, for a benchmark to progress from rather than trying to catch or match your back squat. Like most other variations of squats, it will most likely always be weaker than your traditional back squat. In terms of PL, the SSB is used as a tool to help build your strength, not to replace your primary lift.

The one that I've used weighs 65lbs. To know for sure, you'd have to ask the manufacturer.

 

[Casca]

Some vary, seen some 65lbs others 70lbs. The bar is a shoulder saver for those that r looking for another approach. Did just check another out but weighed only 47lbs max tolerance at 400lbs tho.

 

[anonynmous39596706]

Close grip pull up
3 sets 10

At a body weight of about 275lbs. Very impressive

 

[brutus79]

At a body weight of about 275lbs. Very impressive

Ahhhhhh they were fucking assisted. I can't do them too well after weighted dips so I do an assist; free bw pull ups close grip I can do 10, 8, 6 last time I did them after bw dips.

Thanks for calling me out lol [emoji1]

 

[anonynmous39596706]

Well now you ruined it! I wanted to believe you could do it. This is just like when the kids at school said there was no Santa Clause

 

[brutus79]

Some vary, seen some 65lbs others 70lbs. The bar is a shoulder saver for those that r looking for another approach. Did just check another out but weighed only 47lbs max tolerance at 400lbs tho.

Saved my elbows. My inside forearm got yanked bad when the bar slipped on a squat a few months ago... gave me golfer's elbow (I think you call it?). Every time I squatted it would fucking kill me for days... moved away from squats and that is a sin. Being able to hold the yoke AND get so much more back and quad work has been a gift.

 

[insertnamehere]

Saved my elbows. My inside forearm got yanked bad when the bar slipped on a squat a few months ago... gave me golfer's elbow (I think you call it?). Every time I squatted it would fucking kill me for days... moved away from squats and that is a sin. Being able to hold the yoke AND get so much more back and quad work has been a gift.

Do you hold the bar with your thumb around the bar or over the bar when you squat? If around the bar, try going over the bar instead. This may help relieve your elbow stress.

I think Rippetoe recommends holding the bar with thumb over. I've advised a few guys I know to switch to thumb over and it helped their elbow pain. Its worth a try.

 

[brutus79]

Do you hold the bar with your thumb around the bar or over the bar when you squat? If around the bar, try going over the bar instead. This may help relieve your elbow stress.

I think Rippetoe recommends holding the bar with thumb over. I've advised a few guys I know to switch to thumb over and it helped their elbow pain. Its worth a try.

I'm gonna do at least 4 more weeks of safety bar and it will be the first thing I try. Makes sense.

 

[insertnamehere]

I'm gonna do at least 4 more weeks of safety bar and it will be the first thing I try. Makes sense.

Sounds good. I look forward to knowing if it will help. I think it will.

 

[brutus79]

Sounds good. I look forward to knowing if it will help. I think it will.

I want to hit 405 for 5 sets of 3 with the Ssb and then work up fast to 500 with a straight bar. I would like to hit 500 when I start the powerlifting. I was doing 405 for 5 sets of three with a straight bar before I fucked up my elbow. 400 bench, 500 squat and 575 deadlift seems like solid numbers to start strength training with. I'm at 400 (ish- haven't tried 400 again since I got it) bench, I don't know squat 1rm and 545 deadlift now

 

[insertnamehere]

I'm gonna do at least 4 more weeks of safety bar and it will be the first thing I try. Makes sense.

Forgot to mention something:

Another area to consider when gripping the bar is whether or not you're pushing/pressing the weight up as you're coming out of the hole. IMO, you should try to pull the bar into your back rather than press it up.

IME, both personally and from reports of others, pushing/pressing the weight coming out of the whole can contribute to shoulder and elbow pain. This pain seems to be more prevalent with people that grip the bar with their thumbs around the bar. When you grip the bar with thumb over the bar, it assists in that 'pulling into' motion, hopefully alleviating the stress of trying to press big weights off your back.

Just some things to consider the next time you back squat.

 

[insertnamehere]

I want to hit 405 for 5 sets of 3 with the Ssb and then work up fast to 500 with a straight bar. I would like to hit 500 when I start the powerlifting. I was doing 405 for 5 sets of three with a straight bar before I fucked up my elbow. 400 bench, 500 squat and 575 deadlift seems like solid numbers to start strength training with. I'm at 400 (ish- haven't tried 400 again since I got it) bench, I don't know squat 1rm and 545 deadlift now

Yep, those will be solid numbers to start at, especially with the level of conditioning you currently have.

What weight class do you plan to compete in?

 

[brutus79]

Has to be 272. I couldn't hit 242 if I smoked crack for a month. I'm 270+ and bulking now. I feel comfortable and strong at 265 - 270.... I'm sure at that weight I won't be winning shit, but that's not why I'm doing it. I like breaking my own pr's

 

[insertnamehere]

Has to be 272. I couldn't hit 242 if I smoked crack for a month. I'm 270+ and bulking now. I feel comfortable and strong at 265 - 270.... I'm sure at that weight I won't be winning shit, but that's not why I'm doing it. I like breaking my own pr's

Not sure what fed you're planning to compete in (theres a fuck ton of different feds) but I think most would have a 275 class, not a 272. I'm sure Doc would know the answer there.

The PL community although extremely competitive, is equally extremely supportive. All the guys at the meet cheer each other on and want to see other, even their competition, do the best they can. The meets have an intense but positive atmosphere - you'll love it.

 

[brutus79]

Not sure what fed you're planning to compete in (theres a fuck ton of different feds) but I think most would have a 275 class, not a 272. I'm sure Doc would know the answer there.

The PL community although extremely competitive, is equally extremely supportive. All the guys at the meet cheer each other on and want to see other, even their competition, do the best they can. The meets have an intense but positive atmosphere - you'll love it.

I thought he said 272. Could be wrong. I am so super excited there are not words. Comp is in either new York or boston... gonna fly out that way in october if doc competes to cheer him on.

 

[Masters Power]

I'm gonna do at least 4 more weeks of safety bar and it will be the first thing I try. Makes sense.

Since I don't compete in squat I do all of my squats with a top squat attachment which is similar to the SSB in that it was designed to save the shoulders.

Along with reducing barbell OHP I believe are the main reasons my shoulders are in as good of shape as they have been for a long time despite doing a lot of benching.

 

[brutus79]

I'm dealing with that too and I've only been going *heavy* for about 5 weeks. Goes to show the shoulder joints Aren't indestructible. I've never had a benching injury to date and I'm not about to start now. A big reason for that is I don't PR on bench almost ever and I don't spend too long pushing reps of 5 and under.

The new powerlifting style I have been taught is shoulder pain free no matter how heavy. Elbows when I forget to tuck them maybe, and Incline is a big no-no, but I mostly get pain from weighted dips, wide grip pull ups and dB military press.

Constant heavy benching I guarantee is the source of your sore shoulders. That's one huge downside to chasing PR's often. Protect them shoulders man

 

[ruckin]

Do you hold the bar with your thumb around the bar or over the bar when you squat? If around the bar, try going over the bar instead. This may help relieve your elbow stress.

I think Rippetoe recommends holding the bar with thumb over. I've advised a few guys I know to switch to thumb over and it helped their elbow pain. Its worth a try.

I can confirm this from personal experience. I went from unbearable elbow pain to zero just by doing this a few years ago.