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I'm jumping on the SS bandwagon!

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  • I'm jumping on the SS bandwagon!

    Well not the exact routine but it will be a stark contrast to the HIT work I've been doing for the past year plus. I've made great gains with HIT and BBS style work, but as my weights have gotten quite heavy even that one time a week is leaving me trashed for a few days. So I'm gonna change things up a bit to give my muscles a little different stimulus for a couple months and give my CNS a bit of a break.

    I guess I shouldn't call it SS since I won't be doing that program as prescribed. I'm going to do a fairly severe deload and work up with the higher volume and leaving a couple reps in the bank. It might take me a couple workouts to get use to not going balls to the wall on every single set. Gonna start with 1x squat, 1.5x Deadlifts, 95lb presses, 45lbs weighted dips, and 35lb weighted chins and move up every workout from there. Also going to replace the bench press with weighted dips and put some weighted pull ups in so that my workouts will be:

    A.
    Squat
    Press
    Deadlifts

    B.
    Squat
    Dips
    Chins
    Also likely going to only do 3x5 for at least the first few weeks to get use to the new volume. Heck before I wasn't even doing warmup sets so adding 3 sets of warmups (or more) to this will be an interesting change from this 1x/week routine I was doing:

    weighted chins x 3 drop set x 3
    weighted dips x 3 drop set x 3
    compound rows x 5
    shoulder press x 5
    leg press x 7
    squat x 10 with a bottom pause
    push ups x 7

    All at 5/7 cadence with no rest between sets.

    ^ I was also doing 2 HIIT sessions a week with that.

    Looking forward to going back to this sort of program for a time. It's been over a year since I've done long rests between sets with multiple sets and whatnot. Should be a nice change. Going extra light in the beginning is just cause I got some trepidation about some old injuries and I feeling kinda toasted this month with my latest HIT workouts....

    Just felt like writing this out. Comments welcome.
    Last edited by Neckhammer; 04-23-2013, 02:09 PM.

  • #2
    Make sure your diet is good. Squatting heavy three times a week is rough if you're not eating enough.

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    • #3
      Thats the other thing I'm doing a bit different than SS. I'm gonna do a high bar squat to protect my lower back a bit more. Probably will require a bit less weight, but I can get deeper and feel safer with it given my history. This and bench press give me the most pause of the whole routine, but since I'm going so light and building up slow I'm not overly concerned.... yet.

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      • #4
        Originally posted by Neckhammer View Post
        ...but I can get deeper and feel safer with it given my history.
        Can you hold your lumbar spine in extension when going really deep in a high bar squat, i.e. is your spine in a neutral alignment when you're at the bottom?

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        • #5
          Originally posted by quikky View Post
          Can you hold your lumbar spine in extension when going really deep in a high bar squat, i.e. is your spine in a neutral alignment when you're at the bottom?
          Me or in general? In general the high bar requires less forward flexion so your spine in general remains more upright and you can get a bit greater ROM. The biggest concern may be at the very bottom where some may tend to tuck the pelvis. Personally I have very good ROM and starting with such a light weight I can be very controlled in making sure I don't do this. So personally yes. I'm doing a hybrid kinda looking like this at 2:00m (but with far less weight)...http://www.youtube.com/watch?v=KfJnX...ture=endscreen

          For some controversy here is something else by this guy http://www.youtube.com/watch?v=GynDZgEB1U0 . Not necessarily why I chose this route. Its just what feels best for me.
          Last edited by Neckhammer; 04-23-2013, 03:04 PM.

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          • #6
            Can I suggest you google search for 'Grey Skull Linear Progression' Just read it and tell me what you think. I think you will be pleasantly surprised.

            Richard
            It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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            • #7
              Originally posted by Richardmac View Post
              Can I suggest you google search for 'Grey Skull Linear Progression' Just read it and tell me what you think. I think you will be pleasantly surprised.

              Richard
              Yeah I like the AMRAP stuff, and that may indeed give me that HIT feel along with a way to set some PRs even with my currently lower weights. I also think that program is good on the squats just 2x/week. Three times a week simply seems a bit high when I start adding weight to the bar. And I'm not a flat out beginner NOR as young as I once was, so a bit lower volume in that respect may be optimal. Thanks!

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              • #8
                No problem. The author also does not advocate the heavy pounding of milk/calories that some SS fans do (im not slating SS at all, I used it myself in the past to great effect - 2 times bodyweight deadlift for reps etc). With GSLP the author also recommends Frequency method pushups and chins if you can throughout the day.

                You might also be interested in the 'Villainous Challenges' These were written to run in conjunction with GSLP and are more conditioning based eg 100 burpees in 5 minutes. You could consider basing your training solely around the villainous challenges if you wanted to try and complete them. Let me know as I am attempting to write up a schedule for a routine based around the challenges for someone else.

                Richard
                It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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                • #9
                  Bleh.... my L5 is not digging the squats. Get a sharp pain in the right L5 to sacroiliac in the day or two after the lift akin to how it felt after the L5 herniation years ago. I may or may not continue with them. I'm doing a weight for 5 reps that is quite light for me. I'm sure I could do 15 or more reps with it. Form is about as tight as I can keep it and I get no pain during the lift. Could be that I'm going too deep cause I get some serious glute DOMS with little to no feel in the legs. That actually begs the question of possible muscle imbalances (glutes are underdeveloped) that could be contributing to some lumbar instability in my case. Some things to ponder here I suppose. I've been doing deadlifts for several months now so I figured I would have hit my posterior chain quite sufficiently and built this up to a point where squats would be less of an issue.

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                  • #10
                    Originally posted by Neckhammer View Post
                    That actually begs the question of possible muscle imbalances (glutes are underdeveloped) that could be contributing to some lumbar instability in my case.
                    This is the exact diagnosis my chiropractor gave me. Weak glutes. Tight, too, and imbalanced with one side 20% tighter than the other.
                    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                    • #11
                      Originally posted by sbhikes View Post
                      This is the exact diagnosis my chiropractor gave me. Weak glutes. Tight, too, and imbalanced with one side 20% tighter than the other.
                      Yeah, that sounds about right for me.... old injuries do tend to deactivate muscle groups and then you just compensate. The original herniated disc was 20 years ago so I've avoided squating heavy for quite some time. So now the question is going to be how to address it. I already got an adjustment and the pain resolved almost immediately but as to the lift....I suppose staying at a weight that does not induce pain for a while is one option. The other would be to isolate and work on the weak glute issue and then come back to squats once a safe level of improvement had been reached. Could do some work on a glute/ham machine and leg press for a while then come back to squats at a future date. So many options. I could just not squat. I've gotten along fine without it for many years. Just with how well the deadlift had been going I thought I'd give it a go. I'm gonna think on it.
                      Last edited by Neckhammer; 04-26-2013, 11:08 AM.

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                      • #12
                        Originally posted by Neckhammer View Post
                        The other would be to isolate and work on the weak glute issue and then come back to squats once a safe level of improvement had been reached. Could do some work on a glute/ham machine and leg press for a while then come back to squats at a future date. So many options.
                        If you have access to a hack-squat machine that could also be an option to "de-load" from ordinary squats. Try various stances, like the "frog-position" with toes pointing straight sideways, narrow, and vide stances etc.! Taking a set to 6 -10 reps not too close to failure, and not going below paralell, and changing the stance making a giant set of three or even four set in one! A “de-load” like that can give a very efficient spurt in muscular development…
                        "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                        - Schopenhauer

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                        • #13
                          Originally posted by Gorbag View Post
                          If you have access to a hack-squat machine that could also be an option to "de-load" from ordinary squats. Try various stances, like the "frog-position" with toes pointing straight sideways, narrow, and vide stances etc.! Taking a set to 6 -10 reps not too close to failure, and not going below paralell, and changing the stance making a giant set of three or even four set in one! A “de-load” like that can give a very efficient spurt in muscular development…
                          What's a good reason to not have your knees track your toes (such as pointing feet straight) or to go above parallel?

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                          • #14
                            Originally posted by quikky View Post
                            What's a good reason to not have your knees track your toes (such as pointing feet straight) or to go above parallel?
                            Changing the stance will give different impact and toes straight to the side will also involve the adductors more. Doing deep hack squats is harder on the CNS and will make you out of breath faster and also take off the tension from the pure leg work. No locking out and resting on top or bottom is the order of the day. Shallow quarter squats with a decent load will work the legs better in this exercise than less load and full ROM. I have seen persons that blow up their leg muscles after only a few weeks on hack squat when cycling from ordinary squats, so don't try this at home quikky...
                            "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                            - Schopenhauer

                            Comment


                            • #15
                              Originally posted by Gorbag View Post
                              Changing the stance will give different impact and toes straight to the side will also involve the adductors more. Doing deep hack squats is harder on the CNS and will make you out of breath faster and also take off the tension from the pure leg work. No locking out and resting on top or bottom is the order of the day. Shallow quarter squats with a decent load will work the legs better in this exercise than less load and full ROM. I have seen persons that blow up their leg muscles after only a few weeks on hack squat when cycling from ordinary squats, so don't try this at home quikky...
                              You didn't indicate whether you're suggesting that the angle of the knees follow the angle of the toes, since you just recommended a variety of stance widths and toe angles. The point is you never want to have different angles between the two, at least if your knee health is of concern.
                              Last edited by quikky; 04-28-2013, 10:43 AM.

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