Perrin Aybara
Master
Found these clips that somewhat fit the SSB in the bottom of the random junk container at my gym. They weigh like 5lbs each.
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Found these clips that somewhat fit the SSB in the bottom of the random junk container at my gym. They weigh like 5lbs each.
Medieval looking
Perrin Aybara
Master
My thoughts exactly. Like a medieval torture device.
One of my buddies at the gym looked them up on Ebay and they wanted $60 for a pair.
Perrin Aybara
Master
Just ordered a pair of Sabo deadlift shoes. Been having issues with my feet sliding while doing sumo deadlift on the platform at my gym.
Perrin Aybara
Master
212lbs
SSB speed squats with bands 260lbs + purple bands for 15x2
Sumo 3" block pulls 585x1, 635x1, 650x1 (PR from this height)
5 count paused SSB squats 255lbs for 5x3
Chest supported row 3x20
Hamstring curls 3x20
Decided I'm going to use the SSB for all my squat movements for the next five weeks leading into this push/pull meet. Zero stress on the elbows and shoulders might help with bench and I just want to play with my new toy.
Been cruising on 200mg of test cyp a week for awhile and not changing that for a spur of the moment meet, but added 50mg of var ED starting yesterday just for a little boost. Pretty much gonna train normally with a little less focus on squat and more on bench and deadlift. Will hit some triples two weeks out and deload the week of. Goal is 1000lbs or more total. Also, I guess I'm gonna raise calories a little to stop losing weight and gain a little back.
SSB speed squats with bands 260lbs + purple bands for 15x2
Sumo 3" block pulls 585x1, 635x1, 650x1 (PR from this height)
5 count paused SSB squats 255lbs for 5x3
Chest supported row 3x20
Hamstring curls 3x20
Decided I'm going to use the SSB for all my squat movements for the next five weeks leading into this push/pull meet. Zero stress on the elbows and shoulders might help with bench and I just want to play with my new toy.
Been cruising on 200mg of test cyp a week for awhile and not changing that for a spur of the moment meet, but added 50mg of var ED starting yesterday just for a little boost. Pretty much gonna train normally with a little less focus on squat and more on bench and deadlift. Will hit some triples two weeks out and deload the week of. Goal is 1000lbs or more total. Also, I guess I'm gonna raise calories a little to stop losing weight and gain a little back.
Cobra_Clutch69
New Member
What is your max on bench, squat and deadlift? When do you plan on doing a next full meet?
Perrin Aybara
Master
Best gym lifts from the last year:
500x1 squat in sleeves
550x1 squat in wraps
405x1 bench
615x1 deadlift
Nowhere near that bench at the moment as I'm coming back from an injury. Could match or beat the others. Going by recent training I think on a good day right now I could squat 500-515lbs in sleeves, 550-565lbs in wraps, bench 365ish, and pull 625ish.
Planning on a full meet most likely this winter.
Cobra_Clutch69
New Member
If I were you and can hit 405 on bench I wouldn't worry about your bench. You are real close to 600 squat and 700 pull. I would focus my attention on these lifts and maintain bench. 700+ and 600+ gives 1300 total and that 400+ and now you are at 1700 total. Hammer those lifts that give you big numbers. If you focused on pulls and squats in that order. I can almost guarantee you that you will hit 700 this year, without question.
Perrin Aybara
Master
That's still my plan. This push/pull meet is in five weeks, so just something fun and then back to what I was doing before for a real meet later in the year. I haven't done a meet since 2016. Still a ways from being back to a 405 bench anyway. Not long after I got it last year I had some issues that kept me from benching for about six months. I've only been benching again for a couple months now.
I'm toying with some new deadlift strategies for this little meet prep and if it works I'll be adding them to my rotation. I alternate which lift I focus on with each training cycle already. I think my squat will improve with some of the stuff I'm planning on doing for deadlift, too.
Cobra_Clutch69
New Member
Cool. I look forward to seeing you pull that 700+. You are close bro.
Perrin Aybara
Master
214lbs
Comp bench 315x2, 335x2, 345x2, 295x2, 295x2, 295x10 with slingshot
SSB pin squats 305x3, 350x2, 305x3, 305x3, 305x3
Overhead press 135lbs for 3x10
Chin ups 17, 13, 10
Adductors and abductors with bands 3x20
The 345x2 bench was RPE 10. Shouldn't have went for it, but have done 335x2 the last 3-4 heavy days and needed some progress. The pain was back full force unfortunately. Not sure what to do about that if six months off bench didn't help. Just keep stretching and doing prehab stuff and hope it goes away, I guess.
Comp bench 315x2, 335x2, 345x2, 295x2, 295x2, 295x10 with slingshot
SSB pin squats 305x3, 350x2, 305x3, 305x3, 305x3
Overhead press 135lbs for 3x10
Chin ups 17, 13, 10
Adductors and abductors with bands 3x20
The 345x2 bench was RPE 10. Shouldn't have went for it, but have done 335x2 the last 3-4 heavy days and needed some progress. The pain was back full force unfortunately. Not sure what to do about that if six months off bench didn't help. Just keep stretching and doing prehab stuff and hope it goes away, I guess.
Perrin Aybara
Master
215lbs
Comp deadlift 495x5, 530x5, 545x5, 565x5
Slingshot bench 315x3, 335x3, 350x3, 315x3, 315x3, 315x3
SSB good mornings 255x5, 255x5, 255x5, 165x8, 165x8
Chest supported row 3x20
Hamstring curls 3x20
Tried out my Sabo deadlift shoes today. Definitely feel more stable pulling sumo. Bar speed was really good today, but form on the first rep was off somehow making it much slower than reps 2-5. Pain during bench was really bad today. Could barely let go of the bar after each set.
Comp deadlift 495x5, 530x5, 545x5, 565x5
Slingshot bench 315x3, 335x3, 350x3, 315x3, 315x3, 315x3
SSB good mornings 255x5, 255x5, 255x5, 165x8, 165x8
Chest supported row 3x20
Hamstring curls 3x20
Tried out my Sabo deadlift shoes today. Definitely feel more stable pulling sumo. Bar speed was really good today, but form on the first rep was off somehow making it much slower than reps 2-5. Pain during bench was really bad today. Could barely let go of the bar after each set.
Perrin Aybara
Master
216lbs
Belt squats a few sets of 15
One arm dumbbell overhead press 60x15, 60x10, 60x10
Kettlebell glute bridge 40kg for 3x30
Chin up 10, 10,
Weighted chin up +25x10
Adductors and abductors with bands 3x20
Belt squats a few sets of 15
One arm dumbbell overhead press 60x15, 60x10, 60x10
Kettlebell glute bridge 40kg for 3x30
Chin up 10, 10,
Weighted chin up +25x10
Adductors and abductors with bands 3x20
Gobuckeyes0122
Well-known Member
Your going to love the shoes. I used to lift in wrestling shoes till I switched to sabos and I love them.
Perrin Aybara
Master
216lbs
SSB squat 345x2, 385x2, 405x1, 345x2, 345x2, 345x2, 345x2, 345x3
Sumo block pulls from 3" 585x3, 635x3, 570x3, 570x3
5 count paused SSB squats 235lbs for 5x3
Chest supported rows 3x10
Hamstring curls 3x10
SSB squat 345x2, 385x2, 405x1, 345x2, 345x2, 345x2, 345x2, 345x3
Sumo block pulls from 3" 585x3, 635x3, 570x3, 570x3
5 count paused SSB squats 235lbs for 5x3
Chest supported rows 3x10
Hamstring curls 3x10
How did you like the SSB under heavier load? For me it brings out every one of my weakness of my squat.
Perrin Aybara
Master
The lighter weights were deceptive. Until today I'd have said I wasn't a ton weaker on the SSB compared to barbell squat. 405x1 was pretty close to max effort. 350x5 the other day was like RPE 7-8.
Perrin Aybara
Master
Meant to comment more on this workout earlier and got home and forgot.
The SSB squats are pretty hard with real weight on the bar. Going by how 350x5 felt the other day I thought I could SSB squat around 450x1. After 405x1 at like RPE 9.5 I think low 400's is a max.
On sumo block pulls I'm still feeling like my first rep isn't quite right. Maybe shoulders just a little far forward and hips too high. I was tweaking my starting position and actually missed 635lbs at first, then waited like 15 seconds and pulled it for 3 easily. Going by the video 635x3 was like RPE 7 and it's a PR from 3". I also missed my first back off set with 570lbs and just waited a few seconds and easily pulled it.
I've been watching the videos over and over. Took some screenshots right as I pulled the first rep and the second and third reps. Gonna try to mimic those later reps on my first as much as possible.
Perrin Aybara
Master
216lbs
Comp bench 275x5, 280x5, 285x5, 290x5, 295x5
5 count paused SSB box squat 345x3, 395x3, 435x3, 395x3, 395x3, 395x3, 395x3
Overhead press 135lbs for 3x10
Chin ups 3x10
Adductors and abductors with bands 3x20
Comp bench 275x5, 280x5, 285x5, 290x5, 295x5
5 count paused SSB box squat 345x3, 395x3, 435x3, 395x3, 395x3, 395x3, 395x3
Overhead press 135lbs for 3x10
Chin ups 3x10
Adductors and abductors with bands 3x20
Perrin Aybara
Master
215lbs
Comp deadlift 540x2, 570x2, 605x3, 545x2, 545x2
Slingshot bench 350lbs for 7x2
Deficit sumo deadlift paused right off the floor 395lbs for 5x3
Chest supported row 3x20
Hamstring curls 3x20
605 was supposed to just be a double, but I felt good and pulled it for a triple
Comp deadlift 540x2, 570x2, 605x3, 545x2, 545x2
Slingshot bench 350lbs for 7x2
Deficit sumo deadlift paused right off the floor 395lbs for 5x3
Chest supported row 3x20
Hamstring curls 3x20
605 was supposed to just be a double, but I felt good and pulled it for a triple
