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

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

  1. #1
    Join Date
    Apr 2015
    Location
    Rota, Spain
    Posts
    363

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

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    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

  2. #2
    Join Date
    Apr 2015
    Location
    Rota, Spain
    Posts
    363

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    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!

  3. #3
    Join Date
    May 2015
    Location
    Western Kentucky
    Posts
    881

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    Welcome Brian, and good luck with your goals!

  4. #4
    Join Date
    Apr 2015
    Location
    Rota, Spain
    Posts
    363

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    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:


  5. #5
    Join Date
    Apr 2015
    Location
    Rota, Spain
    Posts
    363

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    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

  6. #6
    Join Date
    Apr 2015
    Location
    Rota, Spain
    Posts
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    MONDAY

    Squat 270x6x4
    Press1.5 140x5x5 (Volume PR)
    Pause Squat 240x2x6
    Dips BW+20lbs x 8,7,6,5,4
    Last edited by Brian Sloan; 07-31-2018 at 05:22 AM.

  7. #7
    Join Date
    Apr 2015
    Location
    Rota, Spain
    Posts
    363

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    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!

  8. #8
    Join Date
    May 2015
    Posts
    714

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    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

  9. #9
    Join Date
    Sep 2016
    Location
    Alexandria, VA
    Posts
    297

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    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.

  10. #10
    Join Date
    Apr 2015
    Location
    Rota, Spain
    Posts
    363

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    starting strength coach development program
    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!

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