Hybrid Strength Training....

[BrotherIron]

Trained at my commercial gym and not my main gym so that meant no chains and so that also meant using bands and heavier bands to make up for not having the chains. So for pulls it's 275 +100lbs band tension at top and for box squat it's 250 +70lbs 'ish band tension at top. The monster minis are choked by a 45lbs plate so the tension is much more than choking it around a band peg.

WAVE2 WEEK4 DAY3
DEADLIFT/ SQUAT
Speed Conv. Deads +light band~ 135+Bx3, 225+Bx3, 275+Bx3, x3, x3, x3, x3, x3, x3, x3
1:30min rest, no belt, since no chalk used oly straps.
Speed Box Squat +choked monster mini band (med box)~ 135+Bx3, 185+Bx3, 225+Bx3, 250+Bx3, x3, x3, x3, x3, x3, x3
1:30min rest, no belt, no knee sleeves
High Row (each arm)~ 55x10, 65x10, 75x10, 55x14
Seal Row~ 60x10, x10, x10
Barbell Shrugs~ 225x10, 275x8, x8

 

[BrotherIron]

Left elbow was aggravated as usual so couldn't push like I wanted but still not a bad day.

WAVE2 WEEK4 DAY4
OHP/ BENCH
Z-Press~ bar x many, 85x7, 115x7, 135x7, 155x6
Push Press~ 155x5, 175x5, 195x5
1min rest, no sleeves
Incline Bench (each arm)~ 25x8, 60x8, 75x8, 90x8
Hanging Side Raise (cable)~ 17x8, x10, x12
Rear Delt~ 30x12, x12, x12

 

[BrotherIron]

Mother Rucker... Decided that since my weight isn't moving, I'd swap out a sled day for a LISS Day with a weighted vest (30lbs). I had the vest years ago for when I was thinking of becoming a firefighter.

Conditioning:
Treadmill w/ weighted vest (30lbs). 30min @ 3speed. Incline at 10% for 10min, 8% for 10min, and 6% for 10min.

I thought this was going to be easy but it was actually fatiguing. As always when walking on a treadmill, I didn't hold onto the handle as that would make it much easier.

Hoping this change will keep the gains coming.

 

[quackattack]

Is there a reason you go with the Z press versus an OHP?

 

[BrotherIron]

Is there a reason you go with the Z press versus an OHP?

I like Z-Presses b/c I don't get any back support and it also takes out all leg drive. I do this first and than ohp's (standing) after. I find this really blasts the shoulders and helps with strength too.

 

[BrotherIron]

Needed this... recovery week. In and out fast. I won't lie, I get a bit lazy sometimes on my recovery week. I didn't bother to perform my warm up regimen ie. hip circle monster walks, lateral walks, glute bridges, planks, etc. I use 50% weight so I get in do a couple of warm up sets, maybe some monster walks and lunges and then go...

ACTIVE RECOVERY
WAVE2 WEEK5 DAY1
SQUAT
B. Squat~ 135x5, 225x5, 285x5, 315x5
Standing GM~ 135x7, 135x7
Seated Leg Curl~ 140x10, 120x12
Walking Lunges~ BWx 2 sets (down& back the turf... probably 17 reps or so per leg)

 

[BrotherIron]

I'll perform my conditioning 3x a week and it'll be:

2 Days of Sled Pulls (Prowler Pushes and backwards pulls). I'm going to take out the sled drags with a harness. I'll make it 7 working sets + 2 lateral walks after.

1 Day of Walking w/ Weight Vest (30lbs vest). I'll slowly add 5min each week and probably top it out at 40min.

My weight has been holding at 246-247lbs. I'm hoping this change will get me to break that barrier. I don't want to drop before 240. I figure in a month or so I may sub out another sled day and put in farmers walks.

I don't want to perform conditioning more than 3x a week. I'm not a big fan of conditioning but I understand it's importance.

 

[BrotherIron]

Weight is slowly dropping so I'm happy. By the weeks end, I should be 244- 245lbs. Allergies are out of control. Pollen count is 4k+ these days so if you have allergies, good luck not feeling like ass.

Conditioning:
Sled Drags (backwards)~ 90lbs x110ft, 140lbs x110ft, 190lbs x110ft (3 sets), 210lbs x110ft (3 sets), 190lbs x110ft
Lateral Walks w/ Speed Sled~ 100lbs x110ft (2 sets)

 

[PZT]

I just got through with a allergy battle. Lucikly it was as bad as it usually gets for me

 

[DEADlifter]

Weight is slowly dropping so I'm happy. By the weeks end, I should be 244- 245lbs. Allergies are out of control. Pollen count is 4k+ these days so if you have allergies, good luck not feeling like ass.

It has been kicking my wife's butt too.

 

[BrotherIron]

It has been kicking my wife's butt too.

The weather has been beautiful but OMG the pollen has ravaged me. My allergies are kicking my ass this year and it's only the beginning.

 

[PZT]

I take like three allergy pills and a nose spray lol

 

[BrotherIron]

I take like three allergy pills and a nose spray lol

I'm thinking of trying Flonase. Maybe that'll help.

 

[BrotherIron]

Conditioning:
Sled Pushes~ 45lbs x120ft, 90lbs x120ft, 90lbs x120ft, 140lbs x120ft (7 sets)
Lateral Sled Drags~ 50lbs x120ft, 95lbs x120ft
2min rest for both conditioning

Weight should be down to 245 tomorrow (maybe even 244). I can't wait to feast tomorrow.

 

[BrotherIron]

Mid back is feeling off. Must have slept on it wrong. Wil put some capcaisin on it and that should do the trick. I trained at the commercial gym so no hanging after I was done which I would have liked to have done.

Time to feast as it's my high day.

WAVE2 WEEK5 DAY3
DEADLIFT/ SQUAT
Conv. Dead~ 135x3, 225x3, 275x7, 275x7
Box Squat~ 135x7, 225x7, 225x7
High Row~ 50x10, 50x10
Incline DB Curl~ 25x10, 25x10

 

[BrotherIron]

Not sure what's up but back still feeling off so I didn't train today. It's active recovery so why stress it more... so I'll rest today and tomorrow. Instead of walking with my weight vest I'll hit the commercial gym and walk with kettlebells in my hand. That will still work harder than just walking but not strain my back like my weight would. My weight vest only comes down 1/2 way down my torso so it makes you work harder but stresses the back too.

Since I didn't train today, I made it a low day so only 1 carb meal + 5 non carb meals. I didn't need 3 carb meals since I'm not training today.

I may throw in a cheat meal tomorrow though b/c I plan on also fishing so that means potentially paddling around my lake since I believe my father blew up my battery and I'm not sure what condition the trolling motor is in.

 

[BrotherIron]

Back felt like ass this morning. Had to throw out a fat, whale of a woman at the club last night and she was so drunk she dive bombed the floor so I had to lift this 300+ fat bitch and that didn't help things.

Still did my cardio. Walked on the treadmill for 35min holding 20lbs in each hand.

Conditioning:
Steady State Cardio on Treadmill; 35mins total. Incline 8 for 10min, 6 for 10min, 4 for 10min, and 2 for 5min. Walked with a 20lbs KB in each hand. Walked at 3 the entire time.

 

[BrotherIron]

Coached SS at our commercial gym early in the AM. While picking up a 45 my back was not happy like it almost locked up. I know I'm not an early morning person when it comes to lifting, just the way it is, but I was a bit surprised by that. I was going to lift at my gym so I decided to do go after I was done with SS. Went home, caked on liniment (capsaicin) all over my back, drank my shake/ ate 2 oranges, and off I went to lift. I told myself, if I manage to hit the squats I was supposed to then I would amend my training to give my back a break, and sure enough I did what I set out to. I did abridge my squats in that my first set was a triple and was supposed to be 7 reps but I figured I'll save it for my last 2 sets. I'm also down to 244 so weight wise, this is extremely light for me (started at roughly 270 and now down to 244 so my cut has been a success).

Performed Donnie Thompsons's lower back protocol before and after I trained which had me feeling 10x better and I attribute that why my training went so well considering. I also performed my dynamic warmup ie. banded monster walks, lateral walks, banded squats, glute bridges, and planks.

WAVE3 WEEK1 DAY1
SQUAT
B. Squat~ 145x3, 235x3, 325x3, 375x7, 435x7
sleeves on 325 set, added belt on 375 & 435 set
Standing GoodMorning w/ SSB~ 135x8, 185x5, x5, x5
didn't go up b/c didn't want to push it with my how back felt
Hack Squat Machine~ skipped
GHR superset Seated Leg Curl~ RedMini x10/ 80x10 (2 sets), RedMini x6/ 60x6
Walking Lunges w/ KB~ 30x7/ BWx6, 30x8/ BWx8, 30x8/ BWx6

 

[BrotherIron]

My mantra....

 

[BrotherIron]

More of the same... weight is holding at 244 so I'm happy. Just a few more pounds and then time to stay at that weight for 2 months before beginning the slow weight gain (want to get back to 250 but leaner). The days of 275+ are gone and I can honestly say I'm ok with that.

Conditioning:
Sled Drags w/ harness (behind)~ 90lbs x120ft (2 sets), 115lbs x 120ft, 140lbs x120ft (4 sets), 160lbs x120ft (3 sets)
1:45 rest betw sets
Lateral Sled Drags~ 70lbs x120ft (2 sets)
1:30 rest betw sets