Hybrid Strength Training....

[BrotherIron]

Oh no, you have Arnold Press in your routine. Whoa Buddy!
J/K. I don't give a fuck about that but I've seen a ton of discussion on it here. I can't do them but if you can more power to ya.

Nice routine bro. Looks like you are getting at it. What benefits do the chains have for you on bench press?

I do my arnolds a bit different. I start with a neutral hand position (meaning facing each other )and then twist upwards so I don't start with them out in front like so many do.

Chains are used for accommodating resistance, meaning as the ROM decreases the weight increases. I have a fucked up right shoulder and so this allows me to push my presses a bit while staying lighter in the weaker positions ie. bottom of the press.

You'll see I also use bands and chains for my pulls and squats.

Bands and chains allow you to work on increasing the force
potential since you're having to accelerate the bar more so than when it's a straight bar weight.

The carry over to his Arnold presses is astronomical

LOL....

 

[BrotherIron]

Had less than an hour to get my leg training in and I gotta admit this was a helluva training session for 45min.

Week 1 Day 4
SQUAT
Speed Squats +choked monster mini~ 225+band for 8 triples w/ 1min rest betw sets.
(band is 100lbs tension when choked so 225 bottom, 325 top)
Standing GM~ 225x5, 235x5, x5 w/ pause on 5th rep each set
GHR~ BW x7, x7, x5
Bulgarian Split Squat~ 95x7/x7, x7/x7

 

[BrotherIron]

Still training as usual. Pulled my pec by being stupid and benching on a commercial bench. I'll go back to floor presses. For the time being, I'll take it easy on all horizontal pressing.

School has started and I'm taking virology, adv. micro lab, and a micro internship.

Working on finding balance betw training, school, and work (reg job, bartend, and the internship).

 

[BrotherIron]

Ate something that did not agree with me over the weekend, so I was sucking ass this AM for training. Fortunately, I had a solid training session. Weight is staying in the 225 range. Still doing 3 days of conditioning (LISS, Weigthed Carry, Sled Push/Pull)

WAVE SCHOOL
WEEK 1 DAY1
Sumo Pulls~ 135x3, 225x3, 315x1, 345x1, 385x1, 425x1, 455x3
Goblet Squat w/ DB +orange band~ 65+Bx7/Bx7 (3 sets), Bx10
HS Iso Row~ 70x7, 80x7, 90x7
Wide Grip Pulldown~ 121x8, 132x8, 143x8, 154x8
Hammer Curl w/ Rope~ 44x12 (3 sets)

 

[BrotherIron]

Still sucking ass this AM. Spent the majority of the night on the toilet which wasn't fun. Will try to do conditioning either before work or after (preferably before).

Enjoying my classes this semester; virology, adv. micro lab, and an internship with the micro dept.

Virology really peaks my interest and my do my graduate studies in this area.

 

[BrotherIron]

Haven't had much in terms of food since stomach is fucked up. I believe I figured out the culprit, spoiled chicken (I ate an entire chicken's worth).

Pec is better but still will start light and take it slow. I'll add weight each week and then in the next block, I'll begin to push it.

DAY2
OHP/ BENCH
Push Press~ 95x5 strict, 125x5 strict, 150x5 push, 175x5, 190x5
Floor Press +Chain (30lbs)~ 95+Cx6, 105+Cx6, 115+Cx6, 125+Cx6
DB Row SS Rear Delt~ 50x10/ 20x12 (3 sets)
Lateral Raise~ 25x10, x10, x10
Cable OH Tri Ext~ 38x10, 44x10, 38x10

 

[Yano]

ah shit food poisoning sucks balls , hope you're starting to feel a bit better

 

[BrotherIron]

Yeah, it's passed but man it did suck ass for a few days. It doesn't help that I'm trying to acclimate to everything else going on; school, work, training, life, etc.

 

[BrotherIron]

Changed a variable in my training. I've been taking in a shake, 45min before I train. I had in the past trained on an empty stomach and I find my training to be easier. Now, that isn't a surprise. I cut the meal to aid in my leaning down and now that my weight is solidified at 225 I feel it's time to put the meal back in. I'll be able to push a bit more in my training.

For example, my training today felt easy. I worked and felt the strain of the session but now an hour later and I don't feel run over.

DAY3
SQUAT/Bi
Speed Squat~ 255+Choked monster mini for 9 doubles, 45sec rest
Standing GM~ 205x5, 225x5, 245x5, fdrop 205x10
GHR~ 15x7/ BWx5 (3 sets)
Leg Ext SS Lying Leg Curl~ 125x12/ 70x12 (3 sets)
Hammer Curl~ skipped (forgot)

 

[BrotherIron]

Monday - Conditioning
Sled Push / Pull ~ 25min

 

[BrotherIron]

WEEK 2 DAY 1
DEADLIFT/ SQUAT
Sumo Deadlift~ 135x3, 225x3, 315x5, 350x5, 395x7
Goblet Squat +band~ 65+B x8/ Bx10 (3 sets), Band only x12
perform goblet squat w/ elevated heel (on 35lbs bumper)
WideGrip Pulldown~ 121x8, 143x8, x8
HS Iso Row~ 70x7, 80x7, 80x7
Hammer Curl~ 44x12, 49x12, x12

 

[BrotherIron]

I hate that I had to make my training shorter (training sessions are now an hour or less) but I'm happy that I'm training. When you can't that puts things in perspective.

Do I miss pulling conventional? Sure. I also miss my box squat and pause squat but I can do those and 1 assisting lift or I can hit 1 big movement and 3 assisting lifts and so I chose the latter. When time is a factor you have to see what allows you to do the most in the time you have.

I'll probably drop my LISS cardio and put in either another sled or a weighted carry.

 

[BrotherIron]

WEEK2 DAY2
OHP/ BENCH
Push Press~ 95x3, 125x3, 140x2 strict, 165x2, 190x1, 215x3 push
Will easily be able to add weight each block. I could press 225 right now but better to take the slow/steady course.
Floor Press~ 95 for 9 triples w/ 45sec No chain added
Taking it easy on my pec. Will add chains next week and slowly build it back up.
DB Row SS Rear Delt~ 55x10/ 20x12 (3 sets)
Seated Lateral Raise w/ DB~ 25x10, x10, 30x10
Cable OH Tri Ext~ 38x10, 44x10, x10

 

[BrotherIron]

Ditched squatting in heeled shoes (no more oly shoes). Been working on hip/ ankle mobility and it's been paying off. Also, rolling hammies and adductors. Feel stronger in my minimalist shoes and ROM is good so I'll keep at it.

WK2 DAY3
SQUAT/ BI
Squat~ 135x3, 225x3, 320x3, 365x3, 400x3, 435x3, 365+45lbs chain x3
walked out, knee sleeves +belt
Standing GM~ 205x5, 235x5, 265x4, 285x4 w/ pause on last rep
GHR~ 25x5/ BWx5 (3 sets)
Leg Ext SS Leg Curl~ 100x15/ 70x10 (3 sets)
Incline Curl Machine~ 100x10 (3 sets)

 

[BrotherIron]

I should also mention, my numbers are lower b/c 1. switching shoes and 2. been training alone in a commercial gym so it's difficult to really push.

I plan on hitting 495 in both pull and squat before the year's over which won't be PR's but solid go for the year. Still pulling sumo too which I think I'll keep as it' lends to my lighter self it would seem. Still gonna hit conventional (i haven't dtiched them all together), I just don't have time for it all this semester.

Still weighing a measly 225'ish but happier at this new lighter weight.

 

[BrotherIron]

WK 3 DAY 1
BACK/ BICEPS
Sumo Dead~ 135x3, 225x3, 275x3, 325x3, 365x3, 400x3, 435x3, 365+ 45lbs chain x3
Goblet Squat w/ DB + Light Band (elevated heel)~ 70+Bx7/ BWx7 (3 sets), BWx12
Widegrip Pulldown~ 121x8, 142x8, 153x8, 121x10
HS Row~ 45x10, x10, x10
Rowing at an angle but not a high row, got a good stretch.
Hammer Curl~ 44x12, 49x12, x12

DAY2
SHOULDERS/ CHEST/ TRI
Push Press (speed) +chain 25lbs~ 110+Cx3, x3, x3, x3, x3, x3, x3, x3
45sec rest
Floor Press +chain 25bs~ 95+Cx5, 115+Cx5, 135+Cx5, 155+Cx5
taking it slow and easy for my pec (happy it felt good)
DB Row SS Rear Delt Raise~ 60x8/ 20x12 (3 sets)
Lateral Raise~ 25x10, x10, 30x9
Cable OH Tri Ext~ 38x12, 44x12, x12

 

[BrotherIron]

DAY 3
SQUAT/ BICEPS
Squat~ 135x3, 225x3, 320x7, 355x7, 390x7
GM~ 225x5, 245x5, 245x5
GHR~ 10x7/ BWx5 (3 sets)
Leg Ext SS Lying Leg Curl~ 125x12/ 80x8 (3 sets)
Lying Bicep Curl (cable)~ 30x12, 30x12, 40x10

 

[BrotherIron]

My 4th Day is a "f;uff" day with 4 machined and then conditioning. Today was sled sprints (15min total time, 30 sec sprint & 1:30 rest).

Pec is feeling much better and slowly pushing it. Working on my adductors/ hams to be able to hit squat depth easier since I'm going heel' less (basically barefoot).

Sumo is feeling great and easy so will push it soon and see.

 

[Yano]

My 4th Day is a "f;uff" day with 4 machined and then conditioning. Today was sled sprints (15min total time, 30 sec sprint & 1:30 rest).

Pec is feeling much better and slowly pushing it. Working on my adductors/ hams to be able to hit squat depth easier since I'm going heel' less (basically barefoot).

Sumo is feeling great and easy so will push it soon and see.

Hell yeah man !!

 

[BrotherIron]

Looks like my Pull day will be on Tues for a while. I'm able to work on building my hours for my internship on Monday mornings so I'll shift things.

Week4 Day1
Back/ Biceps
Sumo Pull (Speed)+monster mini band~ 265+Bx2, x2, x2, x2, x2, x2, x2, x2, x2
45sec rest betw sets, no belt, no straps, no chalk
Goblet Squat w/ Elevated heel +orange light band~ 70+Bx7/ Bx10 (3 sets), B only x12
H.S. Mid Row~ 45x8, 55x8, 65x8
Med Grip Pulldown (MagGrip)~ 126x8, 142x8, 126x10
Hammer Curl (Cable)~ 44x10, 49x10, x10/ drop 38x8