Hybrid Strength Training....

BrotherIron

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Ok, so my gym has been forced to close. The meal/food prep is still open but they gym portion has been closed. I have picked up a few things and will be training outside for the next month it would seem. The only thing that really pisses me off if I don't have a means of squatting. No stands so my training will be focused on pulling and ohping.

My new CoVid Block looks like the following:


WEDNESDAY
OHP/ DEADLIFT
Landmine Seated 2-Arm OHP +CHAIN
Sumo Deadlift +Mini Band
Front Raise w/ Plate/ Face Pull w/ Mini Band
Bent Over Row
Band Pull Through

FRIDAY
SQUAT/ BENCH
Landmine Squat (Goblet)
Landmine Floor Press 1-Arm +CHAIN
Banded Good Morning
Walking Lunges
Axle
Biceps Curl/ Rolling Tri. Ext +CHAIN


SUNDAY
DEADLIFT/ OHP
Conv. Deadlift +CHAIN
Landmine Standing 1-Arm OHP
RDL +CHAIN
Landmine Row
Lat. Raise w/ CHAIN/ Rear Delt

Conditioning will be 2x week. Both days will be speed sled on 150ft of turf.
 
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BrotherIron

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Conditioning...

Speed Sled Pulls~ 45x140ft, 90x140ft, 115x140ft, 150x140ft, 150x140ft, 150x140ft, 150x140ft, 150x140ft
2:30min rest. Not to bad. I have only a bit more weight.

I also scored an old rusted piece of shit bar for pulls. Not sure if it'll last but honestly, I don't care. Going to see if I can score some more plates. I got my chain today (2 big, 1 med chain sets).​
 
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BrotherIron

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Bummer to hear man. Keep doing what you can

Thankfully, I can get a decent amount of pulling done but I can't squat without a rack. Hoping my spot opens back up on May 1st but I'm not holding my breath.
 

BrotherIron

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Backyard training... this week is active recovery. I went light and also worked to see worked and what didn't. I'm hoping the gym will back back open in a month. I will have a training partner for my deadlift day and he's bringing a bar with 2, 45's and 2, 25's so I should have 345lbs bar weight for deadlift and then I have 95lbs chain as well as bands so as long as he shows up I should be good for my deadlift day.

The other person who was supposed to get some things acted like a lil bitch, even though I said I would train with him he can **** off.

WAVE YARD WK SETUP DAY2
SQUAT/ BENCH

Landmine Squat~ 45x15, 70x15, 90x15, x15
Landmine Floor Press+Chain~ 25+Cx10, +Cx10, +Cx10
Walking Lunge~ BWx10, x12, x12
Good Morning w/ Band~ x12, x12
Biceps Cur/ Rolling Triceps Ext. w/ Axle~ bar+C x10/ x14, x10/ x14, x10/ x14, x12/ x16​

 

BrotherIron

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Not bad as days go... still trying movements and seeing if the work or not. This day was mostly movements I normally do and was familiar with. A good way to end active recovery to begin next week going full force.

For inventory I now have: trap bar, 45lbs bar, 25lbs axle, 2 45's, 4 35's, 2 25's plates, 25lbs DB, speed sled, and 100lbs chain & short long bands.

This is what I'll make my training out of for the next however long until my gym reopens. A bonus is a friend who I'll train with happens to have another bar and 2 45's, 2 25's. So that gives me 465lbs bar weight plus the chains plus the bands so my deadlifts should not really get far behind and I'm happy for that.

WAVE YARD WK SET-UP DAY3
DEALIDT/ OHP
Conv. Deadlift~ 135x3, 225x3, 275x10, 325x10
Landmine OHP (1-Arm, Standing)~ 25x10, 50x10, x10
RDL +Chain~ 185+Cx10, +Cx10, +Cx10
Landmine Row~ 50x10, x10, x10
Lateral Raise~ 25x12, x12


 
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BrotherIron

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Well, the governor has stated in a press conference that ALL gyms can open on Friday and mine will be opening on the 24th a 9am.

I had a program written out that I wanted to switch to but will require more than 30min time to perform. My gym is allowing 24hour access again so time shouldn't be a problem. Because of this I'll be performing another active recovery week since I'm switching layouts.

I was doing this:
DAY1 OHP/ DEADLIFT
DAY2 SQUAT/ BENCH
DAY3 DEADLIFT/ SQUAT

I'm going to change it to this:
DAY1 OHP/ SQUAT
DAY2 DEADLIFT/ BENCH
DAY 3 SQUAT/ OHP

The first wave will be:

WEDNESDAY - OHP/ SQUAT Variation/ Assistance
Z-Press w/ Football bar​
Paused Back Squat
Side Lateral/ Rear Delt
BentOver Row


THURSDAY - DEADLIFT/ BENCH Variation/ Assistance
Conv. Deadlift​
Bench w/ Axle +chain (semi close grip)​
Sumo Dead +red mini band​
Landmine Row​
Biceps Curl/ Triceps Ext.​


SUNDAY - SQUAT/ OHP Variation/ Assistance
Back Squat​
Machine OHP 1-Arm +red mini​
Standing Good Morning​
GHR​
Straight Arm Pulldown/ FacePull​

I'll pull my sled 2-3x a week. Slowly I'll be incorporating my SM conditioning back in.





 
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Metalhead1

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That's great news to hear. How long are your waves usually?
 

BrotherIron

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That's great news to hear. How long are your waves usually?

There 5 weeks in duration with the 5th week being active recovery. I may go back to 4 weeks though to push a bit harder and also go back to my beginnings.
 

BrotherIron

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I may shorten the first wave in terms of how many lifts I perform. Gotta get back used to the amount of volume and my biggest problem has always been my lack of eating. I hate to eat... I force myself but I should eat more.
 

tinymk

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Great news your gym is opening back up
 

BrotherIron

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Great news your gym is opening back up

Yeah, I'm excited about it. I want to get back in and get back to work. I have goals set for end of the year and it's time clock in and work for them.
 

BrotherIron

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No gym open = me go crazy

Yeah, I wasn't to happy when my gym closed but I was able to source a fair amount of equipment. I'm going to keep it at my job because whose to say my gym will remain open. Our governor is coming under a lot of heat with this decision. I hope it stands though.
 

BrotherIron

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Had to train at my job since the gyms don't open till tomorrow. I would have preferred to train on Wed but I had a lab report and worked on my org chem exam..

WAVE1 WK1 DAY1
ACTIVE RECOVERY

OHP/ SQUAT
Landmine OHP 1-Arm (seated)~ bar x many, 25x10, 50x8, 50x8
Landmine Squat~ 45x10, 90x10, 115x10, 115x10
BentOver Row~ 135x12, 135x12
Hanging Side Lat./ Face Pull~ 25x12/ Red min x15,
25x12/ Red min x15
Standing Leg Curl~ Red mini x15, Red mini x15

 

BrotherIron

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Conditioning
Sled Pulls (facing away sled)~ 45x140ft, 90x140ft, 115x140ft, 150x140ft, 150x140ft, 150x140ft, 150x140ft, 150x140ft
pulling the sled behind me. This is much easier than pulling the sled backwards.
 

Metalhead1

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Yeah sleds going backwards kill my damn knees. Especially trying to stay in the DB position that westside recommends
 

BrotherIron

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Yeah sleds going backwards kill my damn knees. Especially trying to stay in the DB position that westside recommends

I always try to stay upright and not lean to make it a more difficult. I also like to take wide, deliberate steps. I'll be putting in trap bar walks soon. It's not as good as my farmers but it's something. I may bring my farmers to work. I only have 35's for it though but it would be better than the trap bar.
 

BrotherIron

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Excited to get back in the gym but it would appear quite a few new people have joined which makes it congested. I didn't get to bench b/c I didn't want to wait for the group of 4 to be done so opted for floor presses.

WAVE1 WEEK1 DAY2
ACTIVE RECOVERY

DEADLIFT/ BENCH

Conv. Deadlift~ 135x3, 225x3, 275x10, 325x10
Floor Press~ bar x many, 95x10, 135x10, x10, x10
Sumo Deadlift~ 135x5, 225x5, x5
Landmine Row~ 25x15, 50x12, x12, x12
Biceps Curl/ ReverseGrip Pulldown~ 25x15/ 60x15, 30x12/ 80x15, 30x12/ 80x15​
 

BrotherIron

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Talked to an old friend about a version of my training method he's been using it exclusively since 2015(SST). I forgot I used to go heavy 2x a month with my training. I subbed a day out after I had my injury squatting. I wanted to slowly build up strength and muscle to be able to handle the solid weights again at a lower bodyweight. This meant taking a heavy day out and putting an endurance day in. One thing we talked about is this new day making me slower? I'm not sure but I also know that I put more band and chain work in to really focus on speed and power output. Gotta be fast if you're going to be light/ small.

I won't lie, I'm enjoying the way I look, how I feel, and the direction my numbers are going even being so much lighter. So for now, I'll only tweak the sets x reps rather than sub out the endurance day and put the 2nd heavy day back in.

Training Days:
Volume ~ 4x4, 2-3min rest
Speed ~ 9x2, 30-45sec rest
Strength ~ 4x1, 3-5 min rest
Endurance ~ 3x7, 90sec-2min rest
 
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