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    Thread: General Questions for the SST Braintrust...

    1. #1
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      General Questions for the SST Braintrust...

      Here we go again. I thought I would recreate this training journal for those who have taken an interest in strength training. You can visit my home board if you would like to see how SST has evolved or if you would like routines that leave out the Olympic Classical Lifts (the Clean & Jerk and the Snatch).

      What is SST? SST stands for Specialized Strength Training and is a combination of Olympic Weightlifting, Power Lifting, and Strong Man. The purpose of this training method is to combine the best of all 3 lifting disciplines to create a program which makes an individual strong, fast, coordinated, agile, and flexible. IMHO the sum is better the parts that make it up which is why I created this in the first place. I took data dating back to the 60's to help me create this program. You can find a lot of the information I used in my PL, SM, Oly Forum at Xtraxxl.

      Here is a little more detail about SST:

      I train in 4 week waves where the 4th week is a deload week. The deload week gives my CNS a break. I train using percentages for my Big 5 movements which are Back Squats (Oly Style), Front Squat (Oly Style), Push Press, Deadlift, and Flat Bench. The percentages are as follows; week1 65/75/85%, week 2 70/80/90%, week 3 75/85/95%, week 4 40/50/60% (deload). I drop down to 3 exercises during my deload week and do no conditioning/cardio during the week to help my body recover. I add weight each wave. On all non Oly assisting movements I use a 7-5-5-3-3 rep scheme and switch them out every 2 waves. On my 3rd week, I may I add in some singles which reinforces that this week is the hardest and heaviest week out of the 4. This whole system allows me to continue to make progress, push myself, not get stale, and always have fun which is important. These rep ranges also have been proven to help convert Type I (endurance) muscle fibers to Type II (fast twitch). On all Oly movements I stick with triples, doubles, and singles for the most part. The purpose is to keep my form good which helps build proper motor and neural pathways and also keep from getting injured which easily takes place when form becomes sloppy.

      The long and short of SST is simple; I use periodization on all major/main lifts and linear progression for all assisting lifts to achieve superior results in strength, speed, flexibility, and size.
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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    3. #2
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      Here is my conditioning work which I perform on my Low Days (refer to my High - Low Article.)

      Here is the plan:

      Day 1 - Tire Flips + Med Ball Chop & OH Throw + Mtn Climber

      The goal is to use a tire that you can handle for 10 reps. Will you be tired, yes, but the weight should be so maximal that obtaining 10 reps is nearly impossible. Then a medball chop + scoop throw. MB weight around 15 lbs. Start w/ the MB at arms length overhead. Chop straight down explosively, pause, you'll feel an eccentric contraction on the abdominals. Then explode straight upward and throw for maximal height. Arms shouldn't be involved much. Hip driven throw w/ arms just acting as a lever. 3 sets of 8 rep. 3rd exercise is a mtn climber. Pushup position, run in place, bringing the 1 knee up close to the chest for each step. This should be rhythmic and fast. 20-40 seconds.

      Day 2 - Power Clean & Push Press + DB Burpee + BW Vert Jump

      pw cln + push press - use a weight ~50-60k, for 10 reps supersetted with dbell burpee use ~ 45lbers for 10 reps and do the full pushup supersetted with bw vert jump - use arm action, though these do not have to be max effort verts for height, an approximation would be a 85% effort, with minimal down time between reps - land, absorb, re-position feet, take a breath, go. Remember to position yourself correctly with regard to your levers - your torso is the lever, hips are the fulcrum - arms go straight back as you descend - now, descending isnt squatting down to jump, u lean over to jump, mimicking an rdl position with the torso. So in the bottom-most position, the arms (behind you) and the torse (leaned over) form a straight horizontal line. the knees come into play as the descent is amortized and the change in direction has begun. 10 reps here as well

      Day 3 - Sprint Start + Farmers Walk + Directional Slides

      Sprint start - go from a 3 point stance - accelerate yourself for approx 6-8 steps which should be around 10-15 yards. You'll do 5 of these for a set. Again, like the vert jump, minimal time in between reps - decelerate, become static, take a breath, position yourself, go supersetted with Farmers walk - tough to prescribe a weight here - maybe 100lb-120lb dbells? Distance is around 40 yds - now if you break it up into a 20 yd down + a 20 yd back, then either drop the weight, turn, pick it up and go back, or make sure you turn in a wide arc! Do not plant your foot and turn the rest of you too terribly much. Take small steps as you turn while still holding the weights, choppy small steps so that you minimize the deviation from lower extremity anatomical alignment in the vertical plane supersetted with Directional slides. The person who is "going" gets in a ready position - which is a partial squat, like a football players "set" position, hands are free and not on top of the knees. The non-going person will be pointing out a direction for the other to follow. Now, you follow in that direction until the person changes signals on you.
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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      Diet

      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
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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      Eaxmple Of a SST Routine:

      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.
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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    9. #5
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      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.
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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      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.
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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    13. #7
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      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.
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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      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.
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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    17. #9
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      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.
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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      I can see how the mental game comes in bigtime especially when the %'s are up there on week 4 after you think you just pushed yourself on 3 reps then 2 and that last 1 rep set you need to dig deep and also not getting lazy and losing form. Alot of mental in this
      Yes, this routine takes a lot of mental fortitude. You have to be really focused when you training. 100% focused. You can't let your mind wonder and also you have to be able to tell yourself and believe that you can perform the numbers you're instructed to. This can be hard at times when you've been doing this for a long period and the numbers seem outrageous. Just remember to trust the program and believe you can lift the weight, not matter how high it may be.

      This def isn't a beginner program. It's more like an advanced program. I would say this is even more challenging than intermediate programs I've seen.
      It is good to have an end to journey toward; but it is the journey that matters, in the end.


      DISCLAIMER: "BrotherIron" is a fictitious character with the sole purpose to entertain. Any information/advice given out, stated, or implied by "BrotherIron" is for entertainment purposes only & should not be considered the advocation of any illegal activity.



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