Hybrid Strength Training....

[CohibaRobusto]

Impressive work man!

 

[BrotherIron]

Impressive work man!

Thanks. Trying to get back to respectable numbers... or at least what I consider respectable.

 

[CzarStrong]

Great job. How do you guys do so consistently?

 

[BrotherIron]

Have a couple knots in me... one in my back, one in my pec and they're causing my trap to lock up. Having issues with my left side (use of arm and shoulder). Been rolling on a lacrosse ball and been taking muscle relaxers to get them to let loose. Thinking I'll get a massage.

WAVE7 WEEK3 DAY1
SQUAT
Speed Squat w/ SSB +120lbs chain~ 135+Cx3, 185+Cx3, 225+Cx3, 275+Cx3, x3, x3, x3, x3, x3, x3, x3
1min rest, no knee sleeves and no belt
Suspended GM w/ SSB~ 135x5, 175x5, 195x5, 215x5, 235x5
Sissy Squat w/ light band~ 40+bandx6/ bandx6 (for 3 sets)
Walking Lunges~ 40x12, x12

 

[Jin]

Have a couple knots in me... one in my back, one in my pec and they're causing my trap to lock up. Having issues with my left side (use of arm and shoulder). Been rolling on a lacrosse ball and been taking muscle relaxers to get them to let loose. Thinking I'll get a massage.

WAVE7 WEEK3 DAY1
SQUAT
Speed Squat w/ SSB +120lbs chain~ 135+Cx3, 185+Cx3, 225+Cx3, 275+Cx3, x3, x3, x3, x3, x3, x3, x3
1min rest, no knee sleeves and no belt
Suspended GM w/ SSB~ 135x5, 175x5, 195x5, 215x5, 235x5
Sissy Squat w/ light band~ 40+bandx6/ bandx6 (for 3 sets)
Walking Lunges~ 40x12, x12

Percussion gun FTW.

 

[PZT]

Percussion gun FTW.

wish I would have got one years ago

 

[BrotherIron]

Percussion gun FTW.

I gotta do something else b/c the lacrosse ball isn't cutting it.

 

[PZT]

I gotta do something else b/c the lacrosse ball isn't cutting it.

that and knee wraps are something I wish I would have gotten half a decade sooner atleast

 

[BrotherIron]

that and knee wraps are something I wish I would have gotten half a decade sooner atleast

Knee wraps are good but damn difficult to wrap yourself if you want a tight wrap. They are great though if you have a training partner. Makes it easier. Having to prewrap them, wrap yourself, and then get set up is exhausting.

 

[PZT]

Knee wraps are good but damn difficult to wrap yourself if you want a tight wrap. They are great though if you have a training partner. Makes it easier. Having to prewrap them, wrap yourself, and then get set up is exhausting.

sorry I meant sleeves lol. For years I only had wraps and was like “why would I need sleeves?”

 

[BrotherIron]

Elbows felt ****ING GREAT! These tempo curls w/ pause at the top with 15lbs KB have made a tremendous impact on my elbow health. Still have the knots but they're getting better. I skipped my OHP b/c it's a bitch to press overhead. I'm looking to get a deep tissue massage to get these out.

WAVE7 WEEK3 DAY2
BENCH/ OHP
Flat Bench w/ axle +60lbs chain~ 75+Cx7, 125+Cx7, 160+Cx7, 180+Cx7, 200+Cx7, f.drop 160+Cx8
Pin Press w/ axle +60lbs chain~ 160+Cx5, 175+Cx5, 190+Cx5, 205+Cx5
Seated DB OHP~ skipped
Machine Lat. Raise~ 50x15, x15, x15, x12
Low Cable Row~ 100x15, 120x1, 140x10
Hammer Curl~ 35x10, x10, 40x8

 

[BrotherIron]

Also, FYI for everyone who uses chains. Don't buy Spud Inc chain straps. Instead buy a daisy chain (used for rock climbing) set off amazon for $60 less. Spud sells them for $70 and I got the same thing for $10.

You can use the same set of daisy chains for squats, bench, floor press, ohp, etc.

 

[Boogieman]

Also, FYI for everyone who uses chains. Don't buy Spud Inc chain straps. Instead buy a daisy chain (used for rock climbing) set off amazon for $60 less. Spud sells them for $70 and I got the same thing for $10.

You can use the same set of daisy chains for squats, bench, floor press, ohp, etc.

Shit, I have a set of these thats a great use for them since I dont climb much anymore...

 

[BrotherIron]

Shit, I have a set of these thats a great use for them since I dont climb much anymore...

Yeah man, give them a try. I won't use a leader chain ever again and I won't support a company that rips people off either. A 700% mark up is beyond highway robbery.

 

[BrotherIron]

Can you say toast... I'm ****ing spent. Going to reset my numbers even though I managed to crush my number today. I missed my numbers last week so it's time to reset. I wore my power pants today but didn't break out the belt for pulls till 445 and 390 for box squats. No belt on RDL's.

All in all I'm happy... but it's time to reset and work back up. I'm also down 8lbs over the last 2 weeks by cleaning up my diet which is never a bad thing. I'm back below <260lbs and I'd like to keep it that way. I start putting sled pulls back in next week.

Not gonna lie... it felt DAMN good to pull 495 for 4 conventional. This goes to show me that I need to get my mind right since my best single this block was 515 and that makes literally no sense. Maybe it's time for whiskey deadlifts.

WAVE7 WEEK3 DAY3
DEADLIFT/ SQUAT
Conv. Deadlift~ 135x3, 225x3, 315x1, 355x1, 395x3, 445x3, 495x4, f.drop 405x5
Box Squat (low box)~ 140x5, 190x5, 230x5, 330x5, 360x5, 390x4
RDL~ 225x5, 275x5, 305x5, 335x5, 365x3
Landmine Row~ 70x7, 85x7, 100x7, 115x6

 

[BrotherIron]

Not a bad day. I barely consider this a training day. It's just easier than the other 3 training days. I will say this will help with volume and growth which is a plus. A bigger muscle can handle more weight when performing a movement.

WAVE7 WEEK3 DAY4
OHP/ BENCH
Z-Press~ bar x10, 85x3, 115x4, 135x2, 155x2, 175x2, 195x2
Incline Bench~ 55x5, 70x5, 85x5, 100x5, f.drop 75x10
Hang. Side Lat~ 35x7, 40x7, x7
Rear Delt~ 50x10, 60x10, x10
Face Pull/ Bicep Curl (cable)~ 50x15, 60x10, x10/ 38x10, x10, x8

 

[BrotherIron]

I posted about my wife, SS, and thought I would post some of her current big lifts she's performed in the last 6months. She's pulled 475 conventional (raw w/ belt), squatted 455 (raw w/ wraps +belt), and she's benched an easy 185+40lbs chain for a single.

And to answer the questions in your head... no, she's not a fatty and no, she's not drugging out of control so she looks like a troll. She doesn't drug much at all. She's middle eastern and it would appear people from that side of the world are insanely strong. I can't fathom her potential (b/c she's never pushed herself to her limits) but I know she'll pull well over 500 this year conventional and probably squat it too. I have to get her to enjoy benching. She's not a fan. There's a vid of her squatting 540 for a double, raw w/ wraps + belt (that was 8years ago). This from a woman who is under 198. Talk about raw strength.

 

[CohibaRobusto]

That's amazing dude! Feel free to share some of her vids.

My 15 yr old daughter (who is 5'9" 100 lbs) just came to me today and told me she wants to get bigger, so we went over diet and some basic lifts she can do. It was pretty cool.

 

[BrotherIron]

That's amazing dude! Feel free to share some of her vids.

My 15 yr old daughter (who is 5'9" 100 lbs) just came to me today and told me she wants to get bigger, so we went over diet and some basic lifts she can do. It was pretty cool.

You can catch some vids on my IG of us.

 

[BrotherIron]

What do you do when things aren't going your way? When you get shit news that causes you to be in the wrong head space? Do you pack it in and say **** it... wait till tomorrow? Do you power through and say ****... do or die? Or do you say **** it... time to adjust somethings and play it safe. I opted for the last option. Did I feel like it was a good workout? No, but I got it done and it wasn't a wash. It just wasn't my best but that's ok b/c there's always tomorrow.

535 for a single with sleeves and a belt may be heavy for some but to be honest. I knew I'd hit it. I'd have to work but there was no way I wasn't going to crush it.

Still need to find a monolift that's close due to school, work, etc.

WAVE7 WEEK4 DAY1
SQUAT
B.Squat~ 145x3, 235x3, 345x1, 415x1, 465x1, 505x1, 535x1
I was supposed to go for 565 or more but not being in the right head space made me take a step back and say... not today. play it safe.
Suspended GM w/ SSB~ 135x5, 185x5, 205x5, 225x5, 245x5
Sissy Squat w/ KB +light band~ 40+Bx6/ band only x6 (for 3 sets)
Walking Lunges w/ KB~ 40x6, x6