Hybrid Strength Training....

[BrotherIron]

Not a terrible day. Added a shoulder rehab movement. It held together today but I have more work to do.

WAVE5 WEEK4 DAY3
BENCH/ OHP
Bench w/ Football bar +65lbs chain~ 95+Cx3, 135x+Cx3, 165+Cx3, 190+Cx3, 215+Cx3, 240+Cx2, slingshot 255+Cx4
Floor Press w/ FB +65lbs chain~ 135+Cx3, 155+Cx3, 175+Cx3, 195+Cx3, 215+Cx3
PlateLoaded OHP +mini band~ 40+Bx6, 70+Bx6, 80+Bx6, 90+Bx6, 100+Bx6
Front Raise w/ bar~ 50x7, 50x8/ 40x8/ 30x10
Cable OH TriExt/ Alt DB Curl~ 70x10/ 40x9, 75x10/ 40x9, 80x10/ 40x7

 

[quackattack]

What happened to your shoulder?

 

[BrotherIron]

What happened to your shoulder?

Severely injured it over a decade ago from Oly lifting (had a couple of injuries). Never got it cut so I work around it as best I can.

 

[PZT]

Hes old mfker. When you are old shoulder problems is a given hahaha

 

[BrotherIron]

Felt tired today. Slept in and took more time to rest in betw sets.

WAVE5 WEEK4 DAY4
DEADLIFT/ SQUAT
Conv. Dead Speed +monster mini +45lbs chain~ 135+C+Bx3, 225+C+Bx3, 275+C+Bx3, x3, x3, x3, x3, x3, x3, x3
2:30 rest bewt sets. no belt, no straps, just chalk
Box Squat (med box)~ 135x3, 225x3, 315x3, 345x3, 375x3, fdrop 325x6
no knee sleeves, belted up 345, 375, 325 sets
Deficit Dead (.75")~ 135x3, 225x3, 315x3, 346x3, 375x3
no belt, wore straps (hands were fried)
PlateLoaded HIghRow~ 45x10, 70x10, 90x8, x8, x8

 

[BrotherIron]

Going out of town to NYC next week and will be gone Tue - Fri so no training those days but that's ok since it's active recovery. I'll probably train Sun, Mon and then do conditioning Sat and Sun.

 

[eazy]

Going out of town to NYC next week and will be gone Tue - Fri so no training those days but that's ok since it's active recovery. I'll probably train Sun, Mon and then do conditioning Sat and Sun.

travel safe

 

[BrotherIron]

travel safe

Thanks! Vising some of wife's fam up there. I've heard it's a bit crazy up there. I'll be 2blocks from Times Square so I plan on walk alot of taking LOTS of pics.

 

[eazy]

Thanks! Vising some of wife's fam up there. I've heard it's a bit crazy up there. I'll be 2blocks from Times Square so I plan on walk alot of taking LOTS of pics.

In my family, we leave each other with "head on a swivel and be dangerous"

 

[BrotherIron]

In my family, we leave each other with "head on a swivel and be dangerous"

Always be situationally aware. Luckily, I'm not the nicest, most approachable looking guy. Big, full beard with a shaved head doesn't usually get people to come up and talk to me. Now, I'm small (only 240) but still larger than most gen pop.

I don't wear anything that catches anyone's eye which means leaving my watches at home, only wearing t's and shorts. Probably pick up a pair of low top chucks to wear the whole time.

 

[BrotherIron]

Sat so... you guessed it, conditioning. Sled pulls dragged the sled behind me with a rope. Didn't have the harness.

Conditioning:
Sled Pulls (pulled sled behind me, walked forward)~ 90lbs x120ft, 115lbs x120ft, 140lbs x120ft (4 sets), 160lbs x120ft (3 sets)
1:45 rest betw sets
Lateral Sled Drags~ 45lbs x120ft (2 sets)
1:30 rest betw sets

This sled was a box so not a prowler. It was more difficult to pull especially when pulling it laterally.

 

[Trendkill]

did your hips light up from those lateral drags?

 

[BrotherIron]

did your hips light up from those lateral drags?

I use it as a form of rehab so I don't go heavy. If I pushed these they would definitely light up my hips. I also perform lateral walks as part of my warm up when I squat or pull.

 

[BrotherIron]

DAMN... this was a taxing conditioning day. I gotta admit, these weighted carries are far harder than sled pulls.

CONDITIONING:
Weighted Carries; 44lbs KB (each hand)
30min Total Time
10min @ 8% incline and 3mph; 5min w/ 44lbs KB per hand and 5min bodyweight only
10min @ 6% incline and 3mph; 5min w/ 44lbs KB per hand and 5min bodyweight only
10min @ 4% incline and 3mph; 5min w/ 44lbs KB per hand and 5min bodyweight only

Single Arm weighted carries; 70lbs KB (in ONLY 1 hand)
2 walks; 100ft (per hand) and 1:30min rest

70lbs KB x100ft per hand. Switched hands and performed another 100ft walk (1 set total was 200ft walked).

 

[BrotherIron]

Took this week off. I was in NYC all week. I'll start back up on Monday. I gotta say, it's crazy up there in NYC right now. Oceans of homeless people on the streets, insane costs (now there is a 10% additional CoVid tax), stores don't stay open late (people would rather stay at home and receive a check), etc.

 

[BrotherIron]

This will probably be my last training block with this program. With school starting I think I'll switch to a "power building" regimen for the next 4 or so months. I hate to use that term but this will lend a bit more to bbing and a lil less of pling.

I have to train at my commercial gym more and my regular gym less due to time constraints. That doesn't mean I won't squat, OHP, deadlift. I'll even bench too (may be the only day at my regular gym).

Still going to keep it 4 days a week w/ 3 days of conditioning.

It will be on Tues, Thurs, Fri, and Sunday for training. Mon, Wed, Sat for conditioning.

Haven't figured it all out yet.

 

[BrotherIron]

Thinking my new layout will look something like this:

TUES - Pull/ Legs
THUR - Push
FRI - Legs
SUN - Push/ Pull

Conditioning will be Mon (Sled), Wed (Sled), Sat (Weighted Carries)

Just ironing out the details. Still wanna push my main lifts but thinking of doing heavy 3's, speed 3's, volume 5's, endurance 7's.

 

[BrotherIron]

So here is skeleton of the layout. Will add movements next.

TUES - Pull/ Legs
DL
Sq assist
hamstring
row (horizontal)
biceps

THUR - Push (vertical)
OHP
OHP assist
bench
shoulder raise (variations)
triceps

FRI - Legs
Sq
hamstring / low back
quads (supersetted movements)
hamstring

SUN - Push/ Pull
Bench
Bench assist
OHP
row (vertical)
row (horizontal)
biceps

Like I said this is just a cursory plan. Things may easily change. The goal is hit legs, shoulders, chest, and back 2x a week in 4 days without overdoing it. I'll utilize a fair amount of plate loaded machines b/c like I want to keep intensity high.

Also, haven't made up my mind if I want to perform conditioning 2 or 3x a week. At a minimum, it will be 2 (1 sled and 1 weighted carry). If 3 then (2 sled and 1 weighted carry). Also thinking of adding some plyo work into my sled day/ days.

 

[BrotherIron]

I've decided to start my new program tomorrow. Since I've missed heavy singles in pulls and bench I'll just reset and start again. This will allow me to work out the kinks. I start classes on Aug 23rd and this will give me 3 weeks to work out the kinks.

I'm also thinking of changing my rep scheme. Back in the day I used a 6, 4, 2 scheme and it worked well for me. I think I'll go back to it.

Sets of 2 - strength & neural adaptation
Sets of 3 - speed work (I used to do 2's so I may switch back to 2's)
Sets of 4 - strength somewhat and some size work
Sets of 6 - size and a touch of endurance

I struggle with sets at/ over 7 when it's my main lifts. I run out of steam even when I'm not dieting. I also want to work on becoming more explosive so that means lower reps and focusing on power output.

Decided to keep my rep scheme 1 strength, 4 volume, 3 speed, 7 endurance.

 

[PZT]

I've decided to start my new program tomorrow. Since I've missed heavy singles in pulls and bench I'll just reset and start again. This will allow me to work out the kinks. I start classes on Aug 23rd and this will give me 3 weeks to work out the kinks.

I'm also thinking of changing my rep scheme. Back in the day I used a 6, 4, 2 scheme and it worked well for me. I think I'll go back to it.

Sets of 2 - strength & neural adaptation
Sets of 3 - speed work (I used to do 2's so I may switch back to 2's)
Sets of 4 - strength somewhat and some size work
Sets of 6 - size and a touch of endurance

I struggle with sets at/ over 7 when it's my main lifts. I run out of steam even when I'm not dieting. I also want to work on becoming more explosive so that means lower reps and focusing on power output.

The higher Reps on hacks, SSB, rack pulls & rdls are killing me. Almost need a fkin inhaler after my top & back off sets. Think once I get some more weight on me I may start taking some sets in the 2-4 & 3-5 range on those particular exercises.