SSOC Client's Road to: 205,315,405,500

[Brian Sloan]

Hey, I've been a long time lurker on the forum and figure it's time show myself. For the past four months, I've been working with Jordan Stanton at SSOC, and I'm very happy with my consistent progress. Currently, I'm running a ball busting intermediate program that looks like a cross between the Texas Method and the Bridge. My eventual goal is to press 205x1, bench 315x1, squat 405x1, and deadlift 500x1. Lets get to work!

Current Numbers:

Male, Age 30, 5'9", 205, Waist 35.5"

Deadlift: 375x3
Squat: 295x3
Bench: 240x3
Press: 155x2

[Brian Sloan]

Monday:

Squat: 265x5x5
Bench: 210x5x5
Pause Squat: 240x2x6
Dips: BW+20lbsx 7,6,6,6,5

Mondays are brutal but well worth it. I found the keys to 2 hours of hard training are intra workout gatorade and only focusing on one set at a time!

[Bradley Gish]

Welcome Brian, and good luck with your goals!

[Brian Sloan]

Thanks Bradley! It's been an awesome journey so far.

Wednesday:

Deadlift: 380x3 PR

Press 1.5: 140x4x4

Floating Deadlift: 300x3x3

Chins: BW+17.5lbsx5,5,5,3,2,3,1

Well I can't complain about a deadlift PR! Right now the programming is dialed in enough to where I know I'm not going to miss a rep; it's just a matter of fighting off the spinal flexion as much as possible.

Today was also my first day with the floating deadlifts. I'd never heard of these before, but they're fun. My coach has me doing them as back offs to reinforce the proud chest off the floor. Here's what they look like:

[Brian Sloan]

FRIDAY:

Squat: 305x2 (PR), 305x1, 285x2

Here's where the program gets interesting; the intensity days are auto regulated. I'll perform PR sets of 2. When the RPE reaches 9 or I complete three sets (whichever comes first), I'll stop performing sets. Once I can complete 3 sets, 5 pounds get added to the bar the following week, and the process continues.

Bench: 240x3x2 (Volume PR)

Easy Day! Time for more weight!

Pin Bench: 205x6 195x6

[Brian Sloan]

MONDAY

Squat 270x6x4
Press1.5 140x5x5 (Volume PR)
Pause Squat 240x2x6
Dips BW+20lbs x 8,7,6,5,4

[Brian Sloan]

WEDNESDAY

Deadlift: 385x3 PR
Bench: 215x4x4
Floating Deadlift: 305x3x3

Despite pulling a PR, I made a big mental error throughout the set. During max efforts, it's best not to think about the weight but what you have to do. Instead of thinking "Chest Out!" "Bend the bar with the lats" or "Point your butthole at the wall," I was thinking "HOLY SHIT THIS IS HEAVY! DON'T DIE!"

The result was a little too much flexion, but I'll take it!

[Randy Scheingold]

Welcome...I am also an SSOC client and we have similar years experience (per your join date at least). I'm with you on the mental part. On heavy squats...I don't even think "on one set at a time! " I make it out to be 5 singles in my head...just don't rack it in between On DL...I don't even think...except to say "don't quit". On heavy press...I literally just see stars. Bench....I think...damn...why does the eccentric move so slow

[Charles Jenkins]

Greetings, fellow SSOC clients.

Squats and presses are bae, but:

Why is bench so hard?

Why are deadlifts so slow?

These are life's great questions.

[Brian Sloan]

SATURDAY:

It probably wasn't optimal for me to stay up until 2 am watching the Coaches Meet on Youtube, but I regret nothing! It's worth a watch. Just skip the 1st hour or so to get to when the lifting starts.

Squat: 305x3x2 PR
I think even Ness would white light these.



Press 1.5: 160x2 PR 160x1 150x2
160 was my pre starting strength body weight.



Close grip bench: 185x2x6

Prowler: 45/45x10
All aboard the pain train!