Hybrid Strength Training....

[BrotherIron]

Week4 Day 2 & 3
DAY 2
Shoulder/ Chest/ Triceps
Push Press~ 140x3, 165x3, 190x3, 210x3
no chain set
Floor Press +30lbs chain~ 95+Cx7, 115+Cx7, 135+Cx7, 155+Cx7, 175+Cx7
pec is feeling good so slowly adding weight
DB Row SS Rear Delt~ 60x8/ 20x12 (3 sets)
Side Lateral w/ DB~ 25x10, x10, 30x8
Cable OH Tri Ext~ 38x10, 44x10, x10

DAY 3
Legs/ Biceps
Squats~ 135x3, 225x3, 315x1, 350x1, 385x1, 420x1, 455x1
walked out, knee sleeves + belt
Standing GM~ 205x5, 235x5, 265x4, 295x3
GHR~ 20x4/ BWx4 (3 sets)
Leg Ext~ 125x12 (3 sets) / skipped leg curl
Lying Biceps Curl~ 50x10, x10, x8

 

[BrotherIron]

WK 5 RECOVERY WEEK
DAY 1
BACK/ BICEPS
Sumo Dead~ 135x7, 225x7, 275x7, x7
Goblet Squat +light band~ 35+Bx10/ Bx5 (2 sets)
HS Mid Row~ 35x10, x10
WideGrip Pulldown~ 88x10, x10
Hammer Curl~ 27x15, x15

 

[BrotherIron]

More easy training this week

DAY2
Standing Strict Press~ 115x7, 125x7
Floor Press~ 115x7, x7
DB Row (both arms @ same time) SS Rear Delt~ 35x12/ 10x20 (2 sets)
Lateral Raise~ 20x10, x10
OH Tri Ext (cable)~ 27x12, x12

 

[BrotherIron]

I forget to update this log from time to time but if you know where to look, I post my vids of my main lifts each training session.

WAVE School WEEK 1
DAY 1, 2, 3
Day 1
DEALIDLIFT/ SQUAT
Sumo Pull~ 325x1, 365x1, 405x1, 435x1, 465x2
Goblet Squat +Band~ 75 each hand +light band x7 SS Band only x7 for 3 sets, band only 4th set x12
TrapBar Row~ 75x8, 90x8, 105x8
High Row~ 70x8, 82.5x8, 95x8
Preacher Curl~ 25x8, x8, x8

DAY2
PUSH PRESS/ FLOOR PRESS
PP~125x5, 150x5, 175x5, 200x5
FloorPress +Chain~ 120+Cx5, 145+Cx5, 170+Cx5, 195+Cx5
1Arm DB Row SS Rear Delt~75x8, 85x6, x6 SS 20x10, x10, x9
Cable Side Lateral~ 40x10, x10, 30x12, x12
Tate Press w/ cable~ 22x10, x10, x10, x10

DAY3
SQUAT/ BICEPS
Speed Squat +monster mini (choked)~ 265x2 for 9 doubles w/ 45 sec rest
Zercher GM~ 165x5, 190x5, 215x5
SLDL +light band w/ DB~ 75+Bx7, x7, x7, x7
Leg Ext~ 125x14, x14, x14, x14
Lying Biceps Curl~ 50x10, x10, x10, x10

 

[BrotherIron]

I should add that the 465 double for sumo was pretty easy. I would say if I'm being honest, it was probably an RPE 7.5 ish. I know I could rip 495 off the floor, but I'm a patient person.

 

[BrotherIron]

Well, I haven't posted here in a while.

Still training, still studying, and still working 2 jobs.... The university fucked me over this semester. They lost my immunization records, and I couldn't register until the issue was resolved. I tried calling the public health department where I was born as well as using their online portal. They didn't answer, and the fucking website was down. So... with time counting down and my classes filling up quickly, I opted for the only answer, which was to get 7 vaccinations in 1 day. YES, it sucked and YES, I got pretty fucking sick, but I was able to register for 2 of the classes I need. The others were filled. Turns out this whole ordeal was a blessing since a proferssor took pity on me and I've been admitted to her SARS research and so that will be a great addition to my resume.

As for training, this week I squatted 440 for a semi-easy triple and pulled 460 for a pretty easy triple. I'm on the upswing from the shots.

 

[Yano]

Well, I haven't posted here in a while.

Still training, still studying, and still working 2 jobs.... The university fucked me over this semester. They lost my immunization records, and I couldn't register until the issue was resolved. I tried calling the public health department where I was born as well as using their online portal. They didn't answer, and the fucking website was down. So... with time counting down and my classes filling up quickly, I opted for the only answer, which was to get 7 vaccinations in 1 day. YES, it sucked and YES, I got pretty fucking sick, but I was able to register for 2 of the classes I need. The others were filled. Turns out this whole ordeal was a blessing since a proferssor took pity on me and I've been admitted to her SARS research and so that will be a great addition to my resume.

As for training, this week I squatted 440 for a semi-easy triple and pulled 460 for a pretty easy triple. I'm on the upswing from the shots.

Sorry ya got fucked over and sick man that blows !!

Glad the training is on the rise ! that rocks

 

[BrotherIron]

Sorry ya got fucked over and sick man that blows !!

Glad the training is on the rise ! that rocks

Thanks. I wouldn't recommend anyone do what I did but since this is actually what I study (virology), I knew the risk and what could happen, and I was willing to accept it.

Training has been going well, all things considered. I ditched my Oly shoes and have been working on my mobility so I could squat barefoot, and I would say I'm almost as strong without them as with the shoes, and in time I'm confident I'll be stronger. Many people just think of hip mobility, but you also have to test your ankle mobility as well as tight muscle groups, which could impede your ability to hit depth and move well. My hamstrings and adductors were also something I had to address.

Still training at the commercial gym, which is probably a good thing, so I kept my pace slow and steady. If I had gone back to my old gym, I may have instead rushed things, which could have led to an injury.

Going to start adding more chains and bands to the regimen like I would normally do.

 

[Yano]

Thanks. I wouldn't recommend anyone do what I did but since this is actually what I study (virology), I knew the risk and what could happen, and I was willing to accept it.

Training has been going well, all things considered. I ditched my Oly shoes and have been working on my mobility so I could squat barefoot, and I would say I'm almost as strong without them as with the shoes, and in time I'm confident I'll be stronger. Many people just think of hip mobility, but you also have to test your ankle mobility as well as tight muscle groups, which could impede your ability to hit depth and move well. My hamstrings and adductors were also something I had to address.

Still training at the commercial gym, which is probably a good thing, so I kept my pace slow and steady. If I had gone back to my old gym, I may have instead rushed things, which could have led to an injury.

Going to start adding more chains and bands to the regimen like I would normally do.

Mobility and a proper stretching warm up routine is what i've been working on as well since fucking my backup and then having an adductor let go that's still on the mend.

Older I get the more and more important its becoming.

Mmmmm bands n chains love that shit !

 

[BrotherIron]

I continuously hear people talking about diets and asking questions. Most of you know who Shelby Starnes is, but I'm not sure if any of you know who Justin Harris is. Justin taught Shelby and was his mentor in terms of education regarding diet.

An easy way to lean up while retaining strength/ size is a rotation. You may be wondering what is a "rotation". A rotation is where you adjust your fat, protein, and carb intake based on your goals and your level of exertion that day. This way of eating consists of High, Medium, and Low Carb Days. When Carbs are high, no additional fats are put into any of the meals. When Carbs are medium, 1/2 of the meals have fats added (carbs are removed from those meals), and for Low Carb days there is only 1 carbed meal and the remaining meals have fats. Proteins are lowered on High days, and are increased on Low days

I have used this method to drop from a competitive 125+kg'er to 100kg athlete and it's been easy to maintain and also to stay relatively strong.

 

[Yano]

I continuously hear people talking about diets and asking questions. Most of you know who Shelby Starnes is, but I'm not sure if any of you know who Justin Harris is. Justin taught Shelby and was his mentor in terms of education regarding diet.

An easy way to lean up while retaining strength/ size is a rotation. You may be wondering what is a "rotation". A rotation is where you adjust your fat, protein, and carb intake based on your goals and your level of exertion that day. This way of eating consists of High, Medium, and Low Carb Days. When Carbs are high, no additional fats are put into any of the meals. When Carbs are medium, 1/2 of the meals have fats added (carbs are removed from those meals), and for Low Carb days there is only 1 carbed meal and the remaining meals have fats. Proteins are lowered on High days, and are increased on Low days

I have used this method to drop from a competitive 125+kg'er to 100kg athlete and it's been easy to maintain and also to stay relatively strong.

Justin is bad ass for sure. Shelby has some crazy protocols and meet preps ,, heard some good and not so good about him.

That rocks its working for ya man !!

 

[BrotherIron]

Justin is bad ass for sure. Shelby has some crazy protocols and meet preps ,, heard some good and not so good about him.

That rocks its working for ya man !!

I've been doing this form of "dieting" for over a decade. It just makes sense.

Another part of the puzzle that I think some get wrong is only performing one type of cardio/ conditioning. Work all 3 different energy systems: glycotic, citric acid cycle, and electron transport chain.

 

[BrotherIron]

7 months since I posted in here. Well for anyone who knows me... you know I've still been training 4x a week and still performing my conditioning (weighted carries & sleds). S

Still pulling sumo as my primary and it's become quite easy but also decided to put conventional back in for nostalgia and let's be honest doesn't like pulling conventional. Still posting vids of my training if you know where to look.

Still weighing light as a feather. Still in school, but only 2 semesters left... thankfully. Looking to get into a MPH program with a concentration in biostat and epidemiology.

Getting older sucks. Been to 2 funerals this year and they've taken a toll. It's crazy to realize our mortality. When we're young, we feel like we're invincible and we have all the time in the world.

 

[BrotherIron]

Finished a adv. physics class last week. 6hour class 2x a week. Got an A in lab and a B in lecture. 3 weeks and then the final stretch.

 

[BrotherIron]

WAVE "STILL AT IT"
WK3 Day 1
Deadlift / Squat
Sumo - 345, 385x3, 435x5
Conventional - 315, 350, 385x3
Hack Squat (each side) - 90, 115, 135x7
Belt Squat Row - 185x10, 205x10
High Row (each side) - 70, 90, 115x7
Preacher Curl Machine SS KB - 45/30x10, 50/30x10

Day 2
Conditioning
Sled push/ pull SS Box Jumps - 20min total time, 8 sets w/ 1:45rest betw sets

Weight still staying at 225. Before I opted to reset, I pulled 495x3 and squatted 505 for a single. Looking to easily crush that before Jan. Who knows... I may throw on some knee wraps and have some fun.

 

[HeiseTX]

Good numbers

 

[BrotherIron]

Good numbers

Thanks.

Lately, it's been difficult for me to post my training in here consistently. Still at it.

Nothing to wow, to post. Pulled 465x3 sumo and then 405x1 conventional after. Looking to squat 465 for a double next week. Need to buy some new knee sleeves as my Elite FTS single ply are probably older than some of the members on here, lol. Probably pick up some A7 stiffies or rigor mortis (not sure I need them this stiff as I don't really push myself like that anymore).

Probably the most exciting lift for me this block was hitting 225x2 Push Press. Shoulder has been an issue forever and it's cooperating at the moment so I'll push it and see what happens.

 

[Yano]

Thanks.

Lately, it's been difficult for me to post my training in here consistently. Still at it.

Nothing to wow, to post. Pulled 465x3 sumo and then 405x1 conventional after. Looking to squat 465 for a double next week. Need to buy some new knee sleeves as my Elite FTS single ply are probably older than some of the members on here, lol. Probably pick up some A7 stiffies or rigor mortis (not sure I need them this stiff as I don't really push myself like that anymore).

Probably the most exciting lift for me this block was hitting 225x2 Push Press. Shoulder has been an issue forever and it's cooperating at the moment so I'll push it and see what happens.

right on man !!

im not a sleeves or wraps guy so i cant make any good suggestions on those