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Thread: The Jungle

  1. #1
    Puni's Alt Account 400Lb Gorilla's Avatar
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    The Jungle

    Hello any and all that show up.

    I always loved journaling before so I figured I would get back at it. Right now I am currently using a program called Specialized Strength Training. It has a lot of the same principles as 5/3/1 so you will see similarities. Like 5/3/1 it has big focus on the assistance work around the big lift to strengthen weak spots.

    Right now I am currently sitting at 204 pounds and my main goal for the near future is getting my lifts back to where I was at. Suffered a small injury a while ago and had to lay off any of the big compound lifts.

    Where I am:
    Squat: 385
    Bench: 315
    Deads: 585
    Press: 205

    Where I was and trying to get back to:
    Squat: 495
    Bench: 355
    Deads: 615
    Press: 250

    The injury was in my knee. I twisted it pretty good at work and, although it didn't require surgery, it did leave me out of the weight room for a while. Obviously my pulling strength did not suffer terribly but the rest of the lifts have a ways to go before I get it all back. So, if you decide to stick around I am currently on Wave 2 Week 2 of my routine. There 3 Waves of 4 weeks and then the 4th wave is where I test progress.

    Next post will be one with lifting in it
    Last edited by 400Lb Gorilla; 08-24-2020 at 09:27 AM.
    You would be surprised just how much time I have to waste.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Wave 2 Week 2
    Assist Work Day

    Press
    45x16
    95x5
    135x5
    165x5
    195x2

    Single-arm DB Press(standing)
    65x5
    65x5
    65x5
    65x5

    Prehab and mobility work followed. This was not a lot of work, but I actually got all my assist work in this week. This day is a catch-all type of day for things I missed through the week. If there is nothing I missed or I don't miss a lot, I tend to make it a press day and use the rest of the workout for mobility work and prehab/rehab work. Today it was mostly focused on hips and shoulders.
    You would be surprised just how much time I have to waste.
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  3. #3
    Registered User safcpaul's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Hello any and all that show up.

    I always loved journaling before so I figured I would get back at it. Right now I am currently using a program called Specialized Strength Training. It has a lot of the same principles as 5/3/1 so you will see similarities. Like 5/3/1 it has big focus on the assistance work around the big lift to strengthen weak spots.

    Right now I am currently sitting at 204 pounds and my main goal for the near future is getting my lifts back to where I was at. Suffered a small injury a while ago and had to lay off any of the big compound lifts.

    Where I am:
    Squat: 385
    Bench: 315
    Deads: 585
    Press: 205

    Where I was and trying to get back to:
    Squat: 495
    Bench: 355
    Deads: 615
    Press: 250

    The injury was in my knee. I twisted it pretty good at work and, although it didn't require surgery, it did leave me out of the weight room for a while. Obviously my pulling strength did not suffer terribly but the rest of the lifts have a ways to go before I get it all back. So, if you decide to stick around I am currently on Wave 2 Week 2 of my routine. There 3 Waves of 4 weeks and then the 4th wave is where I test progress.

    Next post will be one with lifting in it
    In on thread. Will be watching your progress. Hope your knee is feeling better
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    The All-American American Woody-5's Avatar
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    Bout time you start journaling again!

    sucks about the knee injury, always sucks to get derailed like that.
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by safcpaul View Post
    In on thread. Will be watching your progress. Hope your knee is feeling better
    Welcome to the Jungle. thanks and yeah the knee is 100%. Catching back up on squats he been a humbling experience lol

    Originally Posted by Woody-5 View Post
    Bout time you start journaling again!

    sucks about the knee injury, always sucks to get derailed like that.
    Thanks Wood. Good to be back in it. Really bad thing is I cant even blame it on the gym lol. I did not realize just how important strong legs were for benchpressing until I tried to bench with a bad knee.

    It was humbling but it also gave me a chance to drop bodyweight. Those pre-injury lifts were when I was between 255-265 pounds(never tested benchpress at my heaviest) and now I am down to 205 pounds so I am not completely unhappy with my starting maxes this go round since I am doing them at a weight I havent been at in 10 years
    You would be surprised just how much time I have to waste.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Wave 2 Week 3 Squat Day
    Bodyweight: 204 pounds... I only weight in on squat day

    Squats
    Warmups
    135x5
    185x5
    225x5

    Working Sets
    285x4... miscounted
    320x3
    355x1
    375x1

    Reverse Band Sets
    395x1
    315x3
    365x3
    365x3

    Big But Boring Sets
    225x8
    205x10
    205x10
    205x10


    Pretty much standing on jelly after this so I called it a day. Got some videos of the working sets and some reverse band sets. Might post those up later if I can remember how. This is not how a normal squat day goes for me. Usually there are block sumo deads, front squats, and even some goodmornings thrown in there but I am trying to adopt a wider stance so trying to hammer down form. Use more legs and less lower back.
    You would be surprised just how much time I have to waste.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Nothing special here, just like posting videos for validation

    Srs, though, if any of you see me doing something wrong or something I could be doing better, let me know please. My squat, pre-injury, got near a quarter ton because I took advice when it was given.

    As I mentioned before I have a wider stance so I have found it is basically like having to relearn squat.
    The Do-Wins are staying in the closet from now on. For some reason the made it hard as hell to sit back into squat today. The Do-Wins are for front squats from now on and maybe overhead press.

    Any other advice is welcome and appreciated

    You would be surprised just how much time I have to waste.
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    The All-American American Woody-5's Avatar
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    Killer squat sesh! no wonder the legs were jelly after.
    Squats all looked strong. Love that big reverse band rep with 395, great grind to finish that one.
    Also great job on the weight loss, that's a lot of poundage to drop
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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    What's the progression like on this program?

    Good luck, hope the knee doesn't give you any bother
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Woody-5 View Post
    Killer squat sesh! no wonder the legs were jelly after.
    Squats all looked strong. Love that big reverse band rep with 395, great grind to finish that one.
    Also great job on the weight loss, that's a lot of poundage to drop
    Thanks Wood, I have been trying to kill the legs since I decided to switch to a more fully "powerlifting" style squat. That 395 was supposed to be a raw single lol but after unracking the weight twice, I decided I was not going to come back up with it if I sank into the hole.

    The weight loss was a combo of being on purpose and being on accident. The doc told me to lose 40 pounds and I ended up going way too far with it. She(doctor) told me a big part of why I hurt my knee was all my joints were having to carry around my fluffy a$$ all day, twisting and bending in and out of the tight spaces at work, and then putting even more work on them by squatting improperly.

    Originally Posted by AlexSays View Post
    In and Subbed

    What's the progression like on this program?

    Good luck, hope the knee doesn't give you any bother
    It is a lot like 5/3/1 in that the assistance lifts get more emphasis than the big lift. But the designer of the program knows that dudes want to have some heavy singles so he added them into as a way to track progress. Such as was 375 easier yesterday than the last time I went that heavy? They are also good for finding out where the real weaknesses are in the lifts.

    The biggest difference between this program and 5/3/1 is that you actually test out the lifts every 4th "wave". Like 5/3/1 each wave has 3 working weeks, 1 active recovery week, and then you move on to the next. 5/3/1 has you carry on until you cant meet the demanded weight. Oh, and there are no AMRAP sets unless I want to add one in on the assistance work
    You would be surprised just how much time I have to waste.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Wave 2 Week 3
    Benchpress Day

    Benchpress
    Warmup
    45x8
    95x6
    135x4
    185x2

    Working Sets
    230x5
    260x3
    290x1
    300x1
    310x1

    Reverse Band Set
    325x3

    Push Press
    135x5
    185x5
    185x5
    205x3
    205x3
    205x3

    Seated Press
    135x5
    135x5
    135x5
    135x5

    Rear Delt DB Flyes
    25x8
    25x8
    45x7
    45x7
    45x7


    JM Press
    95x7
    95x7
    95x5
    95x5

    DB Curls
    25x12
    25x10
    25x10
    25x10

    Prehab on shoulders followed.
    Today went much better than I feared. That 310 had me a little nervous going into it because of the work before it. But it was not nearly as difficult as I thought it would be. The rest of the work was just some more abuse to the shoulders and arms since I am pretty sure triceps are a weak spot in my bench. The shoulder work is because I like pushing weight overhead.

    You would be surprised just how much time I have to waste.
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    SST Wave 2 Week 3
    Deadlift Day

    Deadlifts
    Warm up
    135x6
    225x5
    315x5

    Working Sets
    400x5
    450x3
    500x1
    520x1

    Front Squats
    135x1 quads and hamstrings were super tight

    Pullups
    BWx5,5,5,5,5.3

    Broke the foam roller out for the first time in years lol. Never have I had my legs feel that tight going into a squat. I mean the kind of tight where it was actually difficult to drop into the hole. After the pullups my motivation level dropped out, it was way too hot in the garage today for lifting. Hopefully, if I got time tomorrow, I will get back in and get the front squats and some more upper back and shoulder work in.
    Next week is a recovery week so nothing exciting.
    You would be surprised just how much time I have to waste.
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    Originally Posted by 400Lb Gorilla View Post
    Thanks Wood, I have been trying to kill the legs since I decided to switch to a more fully "powerlifting" style squat. That 395 was supposed to be a raw single lol but after unracking the weight twice, I decided I was not going to come back up with it if I sank into the hole.

    The weight loss was a combo of being on purpose and being on accident. The doc told me to lose 40 pounds and I ended up going way too far with it. She(doctor) told me a big part of why I hurt my knee was all my joints were having to carry around my fluffy a$$ all day, twisting and bending in and out of the tight spaces at work, and then putting even more work on them by squatting improperly.



    It is a lot like 5/3/1 in that the assistance lifts get more emphasis than the big lift. But the designer of the program knows that dudes want to have some heavy singles so he added them into as a way to track progress. Such as was 375 easier yesterday than the last time I went that heavy? They are also good for finding out where the real weaknesses are in the lifts.

    The biggest difference between this program and 5/3/1 is that you actually test out the lifts every 4th "wave". Like 5/3/1 each wave has 3 working weeks, 1 active recovery week, and then you move on to the next. 5/3/1 has you carry on until you cant meet the demanded weight. Oh, and there are no AMRAP sets unless I want to add one in on the assistance work
    Sounds interesting. Can see how that kind of real-time monitoring on big lift singles/maxes would be useful, it isn't really provided in most programs

    Looking strong on those bench singles
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Thanks Alex. Bench day actually went well this week lol. Squat day and deadlift day were kind of "meh", but sometimes that happens.

    You would be surprised just how much time I have to waste.
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    Originally Posted by 400Lb Gorilla View Post
    Thanks Alex. Bench day actually went well this week lol. Squat day and deadlift day were kind of "meh", but sometimes that happens.

    All looking good. If that's how your meh days go then i wouldnt mind a few meh days myself lol
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    Originally Posted by safcpaul View Post
    All looking good. If that's how your meh days go then i wouldnt mind a few meh days myself lol
    lulz dont get me wrong, none of the workouts were bad, just kind of blah as far a feeling them went. It made 520 feel like 570

    SST Wave 2 Week 3
    Assist Work Day

    Front Squats
    95x5
    135x5
    185x3
    225x3
    250x3
    275x1
    300x1


    Press
    45x12
    95x5
    135x5
    185x3
    185x3
    185x3

    Standing Calf Raises(feet flat)
    185x20
    185x20
    185x20
    185x20

    Not too shabby. I realized the other day day(Friday) that the heaviest front squats I have done this year was a set of 225x3 back in Wave 1. So, I took these heavier than I normally would just to see what I could do. I didn't want to go maximum effort on these so I stopped at 300. Presses are coming back to strength at a good pace. Calf raises are going back into the program because I got a good look at my calves in that deadlift video and realized it looks like I skip leg day lol
    You would be surprised just how much time I have to waste.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    You would be surprised just how much time I have to waste.
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    killing it with volume in here, fuk yea.

    always mirin your pressing strength, plus those couple 500+ pulls

    How's the knee feeling? nice push on that 300 pound front squat,
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Woody-5 View Post
    killing it with volume in here, fuk yea.

    always mirin your pressing strength, plus those couple 500+ pulls

    How's the knee feeling? nice push on that 300 pound front squat,
    lol thanks Wood. Yeah, I try to sneak in a little more volume when time or energy permits

    Knee is feeling awesome. I contribute this mostly to the weight loss and checking my ego on a regular basis. Before the knee injury I would have hit that 300 and probably went for 315-325 just cause I knew I would get it. Now, I leave a little left in the tank just to keep everything operating correctly And, honestly I feel that 300 front squat was by far a more stringent test of my knees than any squat or deadlift I have done.
    You would be surprised just how much time I have to waste.
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    SST Wave 2 Week 4- Active Recovery
    Squat and Benchpress Day
    Weight: 203 pounds

    Squat
    Warm-up
    135x7

    Working Sets
    160x7
    195x7
    230x7

    Benchpress
    Warm-up
    45x7
    95x7

    Working Sets
    125x7
    155x7
    185x7

    Front Squat
    95x7
    120x7
    150x7
    150x7

    Wide-ish Grip Pull-ups
    BWx7,7,7,7

    DB Curls
    25x7
    25x7
    25x7

    Had to combine squat and bench days cause one of my doggos had a doggo doc appointment. Nothing bad, just an annual check-up. This week is an active recovery week as noted above. The designer of the program does not call it a "deload" because he says it gives the impression that this week is not important. When I was using 5/3/1 I would often skip out on this week but after hearing the man describe why this week is important, I am now believer in doing the work. It allows the muscles to get moderate activity without stressing them to the point heavy weight does.
    It allows the tendons and joints a chance to recover. It gets the blood flowing to those same muscles, tendons, and joints to help the process along. I could not tell you the effects on the central nervous system in detail but VoxExMachina has a thread all about active recovery/deloading in the Exercise Forum of this site. Mentally, it is just nice to get in, get sweaty, move some weight around, and KNOW that there is nothing in the plan of the day that is gonna be difficult

    TL;DR
    Active Recovery/Deload is good
    For a more in-depth read on this technique read this thread by VoxExMachina, a much smarter and better researched individual than I will probably ever be:
    https://igoodies.000webhostapp.com/?viagra=showt...hp?t=121391461
    Last edited by 400Lb Gorilla; 07-15-2020 at 03:52 PM.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Wave 2 Week 4
    Deadlift Day

    Deadlift
    Warm-up
    135x7

    Working Sets
    225x7
    275x7
    325x7

    Deficit Deadlifts(2-ish")
    225x7,7,7

    BB Rows
    135x7,7,7

    Chin-ups
    BWx7,7,7

    Easy and done for the week. Might do some light pressing tomorrow but I doubt it lol. Normally this week I spread into a Monday,Wednesday, and Friday type of split, but this week I had to take the dog to the vet and Friday I have to take the other one to the vet.
    Monday starts the last wave before I test to see if I did anything right this time around
    You would be surprised just how much time I have to waste.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Wave 3 Week 1
    Squat Day
    Weight: 205 pounds

    Squats
    Wamr-up
    135x5
    185x3
    225x3

    Working Sets
    280x3
    315x3
    350x3
    365x1
    380x1

    Front Squats
    135x3
    185x3
    225x3
    225x3
    225x3
    225x3
    225x3

    Had an hour with nothing to do so decided to get some squats in. I am still going to get in there tomorrow to finish up this workout, which will be speed deads, goodmornings, and calf work. There was actually nothing too difficult today. felt good to take tree fitty for a fairly easy triple.
    Looking forward to testing squats out in 5 weeks.
    You would be surprised just how much time I have to waste.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Thought I posted this already:

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    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Wave 3 Week 1
    Bench Day

    Benchpress
    Warm-up
    45x10
    95x10
    135x5
    185x3

    Working Sets
    225x3
    255x3
    285x3
    295x1
    305x1
    Reverse Band Set: 315x3

    Speed Deads(2" deficit)
    ***Chains are 75 pounds***
    225x2
    275x2, 2, 2, 2, 2

    Z-Press
    135x7
    155x5
    185x1
    165x3
    165x3

    Hanging DB Lateral Raises
    25x7, 7, 7, 7, 7


    JM PRess
    95x10
    115x10
    115x10

    SL Goodmornings
    135x10
    185x7, 7, 7

    DB Curls
    25x12
    25x12

    I am on "quarantine" from work this week because our project had someone from another project come over this week and they found out he tested positive for COVID. So I get to stay home, with pay, and see if I show any signs or symptoms. If this workout is any indication of health, I think I am doing alright
    This workout and yesterday's workout were fasted. I am not sure if I like fasted workouts or not but this one and the squats yesterday were pretty solid so I am not against them so far. The speed deads and SLGMs were supposed to be yesterday's assist work but I didnt have time to get to them, so they got put in today. The Z-press and lateral raises are blue because they are supersets.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Massive Z-Press

    Really enjoy Z-press, only started using it about a year ago, after the first few weeks of it feeling shiddy, once your core and stability adapts it feels beast mode
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    Somebody's husband Motiviert's Avatar
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    Honest opinion on the reverse bands on bp? Never tried. Am curious
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by AlexSays View Post
    Massive Z-Press

    Really enjoy Z-press, only started using it about a year ago, after the first few weeks of it feeling shiddy, once your core and stability adapts it feels beast mode
    Have used them before but never really like them. I fell over on the 185 set which is why it only had 1 rep lol. It is a great way to build some core stability and strength, not to mention it puts more focus on the press form as well.... but if you screw up like I did you turn the exercise into a floor press quickly

    Originally Posted by Motiviert View Post
    Honest opinion on the reverse bands on bp? Never tried. Am curious
    I like it. With those bands I got they are probably taking 70+ pounds off at the bottom and giving almost all of that back at the top. This helps with speed out of the hole which is supposed to help with the strength needed for the heavier weight. These sets also give you a "feel" for the heavier weight that will be coming up soon
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    Somebody's husband Motiviert's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Have used them before but never really like them. I fell over on the 185 set which is why it only had 1 rep lol. It is a great way to build some core stability and strength, not to mention it puts more focus on the press form as well.... but if you screw up like I did you turn the exercise into a floor press quickly



    I like it. With those bands I got they are probably taking 70+ pounds off at the bottom and giving almost all of that back at the top. These sets also give you a "feel" for the heavier weight that will be coming up soon
    Do you feel better prepared for those upcoming sets, and/or max attempts?
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