Hybrid Strength Training....

BrotherIron

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I was wondering what area of focus in medicine I wanted to work in and this weekend pretty much sealed that for me. I had a death in my family and it was due to a tumor so I believe oncology is where I will focus my attention. I don't want anyone to go through what I've been through this year.
 

SFGiants

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I was wondering what area of focus in medicine I wanted to work in and this weekend pretty much sealed that for me. I had a death in my family and it was due to a tumor so I believe oncology is where I will focus my attention. I don't want anyone to go through what I've been through this year.
My condolences brother.

My year has been rough with a loved one as well, made it out of ICU after 2 life supports for over 2 weeks.

Started last November and took a wrong turn this November, took a good turn for the better within the last week.
 

BrotherIron

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My condolences brother.

My year has been rough with a loved one as well, made it out of ICU after 2 life supports for over 2 weeks.

Started last November and took a wrong turn this November, took a good turn for the better within the last week.
It's the hardest thing I've ever had to do. I'm left wondering if there more I could have done. Could we have seen the signs earlier? Did I do enough? Is it selfish of me, to not want them to go?
 

snake

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I was wondering what area of focus in medicine I wanted to work in and this weekend pretty much sealed that for me. I had a death in my family and it was due to a tumor so I believe oncology is where I will focus my attention. I don't want anyone to go through what I've been through this year.
So something good will come out of something bad. Good for you.

If I had the ability, pediatrics at a cutting edge children's hospital. No one should ever have to bury a child.

Now go make a difference brother!
 

BrotherIron

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So something good will come out of something bad. Good for you.

If I had the ability, pediatrics at a cutting edge children's hospital. No one should ever have to bury a child.

Now go make a difference brother!
I hope I can do some good and make a difference. That's all I've ever wanted to do.
 

BrotherIron

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I'll try to post my training again... been consistent. Bodyweight is 218 now. I'll slowly increase it back to 225 or more, we'll see. I don't want to be heavier than 230.

MONDAY - Deadlift/ Squat
Sumo~ 135x3, 225x3, 285x3, 335x3, 375x3, 410x3, 445x4
TrapBar~ 135x3, 225x3, 275x3, 315x3, 350x3, 385x5
Hack Squat SS Bodyweight+Band Front Squats~ 115x8/ x12, 135x8/x12 (2 sets)
High Row~ 90x10, 115x8, x8
IsoRow~ 100x10, 120x10, 140x8
Biceps Curl~ 35x8, x8, 30x8
 
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BrotherIron

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As most of you know, I run 200mg/wk of Test and 90-120mg/wk of Deca. I'm thinking of changing the Deca. I haven't decided yet as I'm reading but thinking of subbing it out.

Funny enough many ask me if I have any libido issues with the Deca but I have literally zero issues whatsoever with that weekly dose.
 

Yano

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As most of you know, I run 200mg/wk of Test and 90-120mg/wk of Deca. I'm thinking of changing the Deca. I haven't decided yet as I'm reading but thinking of subbing it out.

Funny enough many ask me if I have any libido issues with the Deca but I have literally zero issues whatsoever with that weekly dose.
I run 400/200 and mini me still wakes up a half hour before I do , even at my age haahaha.
 

BrotherIron

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Left elbow is feeling a little better so I'll slowly start pushing it.

WEDNESDAY
Push Press - Speed OHP 120+30 chain for 7 triples w/ 1min rest
Floor Press~ 150+30, 170+30, 190+30, 210+30chain x2
Row SS Rear Delt~ 200x10/ 20x20 (3 sets)
Incline DB Fly~ 40x8, 45x8, 35x10
OH Tri Ext~ 38, 44, 44x8/8

FRIDAY
Squat~ 335x5, 370x5, 405x6
Standing GM~ 205x5, 230x5, 255x7
Belt Squat~ 135x8, x8 w/ 3 sec pause
GHR~ 20x7/BWx7 (2 sets)
Leg Ext~ 105x12 (3 sets)
Hammer Curl~ 44, 44x12, 38x20
 

BrotherIron

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TUESDAY
Speed Sumo Pull~ 285+short monster mini for 8 triples w/ 1min rest
Speed Trapbar~ 235+monster mini for 5 triples w/ 1min rest
Front Squat~ 165x6, 185x6, x6
H.S. HighRow~ 90x10 3 sets
IsoRow~ 100, 120, 140x10
Alt DB Biceps Curl~ 30x10 (3 sets)

THURSDAY
Push Press~ 125, 150, 175, 200x3
Floor Press+ chain~ 125+30, 150+30, 175+30, 200+30 x7
IsoRow SS Rea Delt~ 200x10/ 30x20 (3 sets)
Incline DB Fly~ 35, 40, 45x8
Cable OH Tri Ext~ 38, 44x8, 38x12

FRIDAY
Squat~ 135, 225, 285, 325, 360, 395, 430, 465x1
Standing GM~ 185, 215, 245, 275x4
Paused Belt Squat (per side)~ 90x6, 135x6, 160x6, 180x6
GHR~ 35x6 SS BWx6 (3 sets)
Leg Ext~ 120, 120x15
Hammer Curl~ 44x8 (3 sets)

Conditioning on Mon and Sat. Sled Sprints and Box jumps on Mon. Weighted Carries on Sat.
Weight is up to 220 but from all the holiday eating. Will work on slowly getting back to 228'ish.
 

BrotherIron

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I'm most proud of the 465 squat I hit yesterday... Not because it's the most I've squatted. Hardly...I've hit 605 in sleeves and belt, walked out at 250. I'm most proud of it as I weighed in under 220 and hit 465 for an easy single. Earlier this year at 228, I hit an easy 505 and I can't wait to get back to that and beyond.

I've been squatting with single ply sleeves for a decade now but I"m thinking of getting a pair of neoprene sleeves. These days they are supposed to be stiff and provide some aid in to the bottom of the squat. My single ply's are fitted for someone 50+ heavier than I am now so I don't get much/ if anything out of them.

Thinking of getting the Rigor Mortis A7 sleeves.
 

Yano

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I'm most proud of the 465 squat I hit yesterday... Not because it's the most I've squatted. Hardly...I've hit 605 in sleeves and belt, walked out at 250. I'm most proud of it as I weighed in under 220 and hit 465 for an easy single. Earlier this year at 228, I hit an easy 505 and I can't wait to get back to that and beyond.

I've been squatting with single ply sleeves for a decade now but I"m thinking of getting a pair of neoprene sleeves. These days they are supposed to be stiff and provide some aid in to the bottom of the squat. My single ply's are fitted for someone 50+ heavier than I am now so I don't get much/ if anything out of them.

Thinking of getting the Rigor Mortis A7 sleeves.
fuck yeah man right on ! , im not a sleeve or wrap guy so i got no input on which is better
 

BrotherIron

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fuck yeah man right on ! , im not a sleeve or wrap guy so i got no input on which is better
The single ply is also a sleeve it's just made from a material that is a lil stiff so you get some pop out of the whole. I haven't squatted in knee wraps in a couple years. I used to easily get 50+lbs out of my Titan Knee Wraps. They will definitely test your pain threshold though. You can't wrap yourself tight so you have to be wrapped by someone. You can also either wrap going in or out. This changes things a lil bit as if you're wrapped inward your knees have a tendency to want to cave you really have to externally rotate them outward. If you wrap out they want to go outward so it's easier imo since you're not fighting the knee wrap. You can start at the top or the bottom. I liked to wrap out and from the bottom so I wrap up and them come back down.

Some wraps are stiff and others are more stretchy. I always preferred them the more stretchy wraps. I didn't get as much out of the cast wraps but I'm also not a wide stance squatter so the stretchy wrap worked better for me.

You should give them a try. I know back in the day they were pretty common in meets... raw w/ wraps. I don't know what they're doing these days.
 

Yano

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The single ply is also a sleeve it's just made from a material that is a lil stiff so you get some pop out of the whole. I haven't squatted in knee wraps in a couple years. I used to easily get 50+lbs out of my Titan Knee Wraps. They will definitely test your pain threshold though. You can't wrap yourself tight so you have to be wrapped by someone. You can also either wrap going in or out. This changes things a lil bit as if you're wrapped inward your knees have a tendency to want to cave you really have to externally rotate them outward. If you wrap out they want to go outward so it's easier imo since you're not fighting the knee wrap. You can start at the top or the bottom. I liked to wrap out and from the bottom so I wrap up and them come back down.

Some wraps are stiff and others are more stretchy. I always preferred them the more stretchy wraps. I didn't get as much out of the cast wraps but I'm also not a wide stance squatter so the stretchy wrap worked better for me.

You should give them a try. I know back in the day they were pretty common in meets... raw w/ wraps. I don't know what they're doing these days.
I'm RAW classic so its wrist wraps , and elbow/knee sleeves for me , no wraps no briefs none of the fancy stuff
 

Yano

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Give one of these a go in your spare time. Simple and easy pairings and you can feel the difference on the first set's , Yet to see how it stacks up over time but it does work.

Pendlay Rows + Explosive Pull-Ups Pairing (105321 Progression)

SetPendlay Row % of 1RMPendlay RepsPull-Up RepsRPE
160-65%1046-7
270%557
380%357-8
485%248-8.5
590-92.5%139

Landmine Rows + Explosive Pull-Ups Pairing (105321 Progression)

SetLandmine Row % of 1RMLandmine RepsPull-Up RepsRPE
160-65%1046-7
270%557
380%357-8
485%248-8.5
590-92.5%139
 

BrotherIron

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I'll have to give that a try.

While pulling on Tues some dumb bitch literally got in my way and almost hit me which caused me to pull my hamstring. So, I dropped the 480 but the good news is my hamstring doesn't feel bad. I'll take it easy this week, then perform a recovery week and after I'm going to reset and build back up.

I"ve decided to reset my numbers as it's been a while and I'll be training very early AM which I hate so with the numbers being lighter will make it easier on me.

Here's my new split:

Mon - LISS on Treadmill
Tues - Sumo DL/ Belt Squat/ Accessories
Wed - Weighted Carries
Thur - Push Press/ Floor Press/ Accessories
Fri - Sled Sprints + Box Jumps
Sat - Squat / GM/ Accessories
Sun - Fluff (Chest/ Shoulders/ Triceps)
 

BrotherIron

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Still employing a carb rotation when it's comes to how I eat. Been doing this for 20 years and it's worked exceptionally well. I walk around with abs and don't have to work to hard if you ask me. It keeps me full and able to push my training too.

Diet is:
Mon - Low Day
Tues - High Day
Wed - Low Day
Thurs - Med Day
Fri - Low Day
Sat - High Day
Sun - Med Day

My carb intake is directly affected by my training sessions and it aid's in my body's ability to recovery and perform.
 

BrotherIron

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I'd like to find a way to put my Oly assisting lifts back into my training and I've been toyng with going to a 3 day split:

Tues - Lower
Thurs - Upper
Sat - Full Body
and then perhaps Sun - Oly Assisting ie. Snatch pulls/ high pulls from floor or hang, front squat, etc.

I may even be able to perform power cleans and power jerks. No need to squat clean as I wouldn't go heavier enough. Wish I could perform snatches but I can't receive the bar in that position anymore.
 

BrotherIron

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Well, I decided to keep my 4 day split.

A dumb bitch walked into me while I was pulling 480 and that caused me to pull my hammie on my left leg. Pulled the outside hamstring muscle. Been rehabbing and recoverying and ready to start my new training block. Worked up to 365x3 for sumo, 295x3 conventional, and 355x3 back squat this week. I would say my hamstring is ready.

I'll start pushing next week and keep an eye on how I feel. Weight is back up to 225 as I didn't want to sit around 218 (way to light and fragile if you ask me). I think I'll get back up to 230 and stay there. I like how I look, how I feel, and of course how the bar moves.

My block will look like this:

Mon - LISS; walking on treadmill w/ weighted vest 40min
Tues - Deadlift/ Belt Squat/ Accessories
Wed - Caonditioning; weighted carries 30min
Thur - OHP/ Floor Press/ Accessories
Fri - Squat/ Standing GM/ Accessories
Sat - Conditioning; Sled Sprints + Box Jumps 18-20min
Sun - Incline Bench/ OHP/ Accessories

Carbs:
High Days: Tues & Fri
Med Days: Thur & Sun
Low Days: Mon, Wed, Sat

Yup, I know I'm doing something everyday and for now I prefer that. If I manage to get my lifts where I want I'll put a day of rest in (meaning if I get my numbers high enough, back in the 5's+).
 
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