Thread: General Questions for the SST Braintrust...

Thought that since I post my training and cardio regimen, I would also post an general outline of my diet. Now there are slight differences but this gives your the gist of what I do diet wise.

Protein
4 meals are Ground Beef, Chicken, or Steak
2 Meals are Protein Shakes
This amount stays constant always for ALL DAYS AND ALL MEALS

Carbs
HIGH Day
Mon / Wed / Fri / Sun ~ TRAINING DAYS
5 of 6 Meals; Consume as much Red Potato as you want
PreWO and PWO Meals MUST have Carbs
1 Meal has NO Carbs whatsoever
3 Meals MUST have at least 1 cup of Green Veggies

LOW Day
Tues / Thurs / Sat ~ NON TRAINING DAYS
2 of 6 Meals; Consume as much Red Potato as you want
4 Meals have NO Carbs
PWO Meal MUST have Carbs
3 Meals MUST have at least 1 cup of Green Veggies

Fats
90gr Daily
Natty Peanut Butter for Fats

Here is an example with explanations to help give you a better visual idea of the training method:

MONDAY
LEGS:
Back Squats (oly style) ~%
Front Squats (oly style) ~%
RDL Clean Grip ~Assisting Movement (7-5-5-3-3)
Overhead Squats ~Assisting Oly Movement (3-3-3-3-3)


WEDNESDAY
SHOULDERS:
Push Press ~%
Power Clean From Floor (work up to Daily Max Single) ~Olympic Assisting Movement 3-3-3-2-2-1 Start with triples and work up to a single.
Z - Press ~Assisting Movement (7-5-5-3-3)
BICEPS:
Bar Curl ~Assisting Movement (7-5-5-3-3)

FRIDAY
BACK:
Deadlift (conventional) ~%
Power Snatch From Floor (work up to Daily Max Single) ~Olympic Assisting Movement 3-3-3-2-2-1 Start with triples and work up to a single.
Seated Good Morning on Bench ~Assisting Movement (7-5-5-3-3)
Bent Over Rows (pronated grip) ~Assisting Movement (7-5-5-3-3)

SATURDAY OR SUNDAY
CHEST:
Flat Bench
Close Grip Bench ~Assisting Movement (7-5-5-3-3)
TRICEPS:
Rolling DB Ext (lying) ~Assisting Movement (7-5-5-3-3)
1 - Arm DB OH Ext ~Assisting Movement (7-5-5-3-3)
The Percentages should be as follows:

Week 1: 65%-75%-85% 3 sets of 5 reps
Week 2: 70%-80%-90% 3 sets of 3 reps
Week 3: 75%-85%-95% 1 set of 5 reps, 1 set of 3 reps, 1 set of 1 rep

The %'s are based of your REAL 1RM, meaning find out what your maxes are by having a training day and finding them out and then work the math. Don't guess b/c you'll stall that much faster if you do.

When you stall, rework the numbers based off your new 1RM. That you can calculate.

This WAVE would typically be run for how long before changing up movements? Week 4 would be the DELOAD WEEK if I'm not mistaken. Can you explain what is a DELOAD WEEK please?

Yes, every 4th week is a Deload Week. A deload week is where you cut back on your exercises, intensity, and amount lifted.

For your deload week, only perform 3 exercises total so drop one of assisting. Drop the weight to 50% of 1RM and perform 3 sets of 5 reps for ALL movements.

Change the assisting exercises every 2 waves so every 8 weeks. I can make a list to choose from if you would like.

Excellent advice, so you're saying to mix and match the assisting movements week to week?

No, keep them the same for 8 weeks THAN change them.

So keep them the same for Waves 1 & 2. On Wave 3 change the assisting movements. Just make sure they will benefit the main lift by attacking your weak points or areas which you feel will benefit you the most in lifting more in the main lifts.

This WAVE would typically be run for how long before changing up movements?

A Wave runs for 4 weeks but you change the assisting movements every 2 Waves.

Here are some assisting movements:

Legs~ RDL, SLDL, Front Squat, Low Front & Back Squat, OH Squat, Bar Lunge, Step Up

Back~ Good Morning, Bent Over Row Bar, 1-Arm DB Row, Wide Grip Pullup, Snatch Pull, Snatch High Pull, Clean Pull, Clean High Pull, Power Snatch

Shoulder~ Bradford Press, Z-Press, Push Press, Power Clean, 1-Arm DB Press, Squat + OH Press

Chest~ Close Grip Bench, Reverse Bench, Close Grip Incline Bench, Bottom Up Bench, Weighted dip

Triceps~ JM Press, Tate Press, Skull Crusher, 1-Arm OH Ext, 2-Arm OH Ext, Rolling DB Ext

Biceps~ Bar Curl, Preacher Curl, Incline Curl, Alt DB Curl

These are just some compound multi joint exercises which you can use. There are many, many more.

Also, you can change your grip from Clean Grip to Snatch Grip which will bring different muscle groups into play.

I must say even after only 2 days I notice working out with these types of movements I don't feel the same after the gym as if I was doing other workouts... hard to describe but I know I worked my shouders to failure today and couldn't eek out any more reps on the presses but dont feel the same fatigue in the muscles as if I did regular shoulder press, lateral raises and bla bla bla old shoulder routine. Its a different kind of fatigue to me.

Yeah it's a different kind of fatigue. You'll notice your CNS getting taxed. It's a fatigue down to the bone and also not just physical either.