Hybrid Strength Training....

[BrotherIron]

Not a bad day. Pushed shoulders but pulled back on squats. I can still feel my lower left back.

WAVE1 WK3 DAY1
OHP/ SQUAT

Z-Press~ bar x many, 95x7, 115x7, 135x7, 155x6
Box Squat +red mini (speed)~ 140+Bx2, 190+Bx2, 230+Bx2, 260+Bx2, 260+Bx2, 260+Bx2, 260+Bx2, 260+Bx2, 260+Bx2, 260+Bx2, 260+Bx2
Hanging Side Lat (cable)~ 30x8, 40x8, 50x6, 50x6, f.drop 30x10
StraightBar Pulldown/ Rear Delt (cable)~ 90x12/20x12, 100x12/20x12​

 

[Metalhead1]

What's going on with your back? Seems to be lingering longer than you wanted.

 

[BrotherIron]

What's going on with your back? Seems to be lingering longer than you wanted.

Tweaked it on that one Sunday and then went out on the lake in my boat which made it worse. It is lingering which is making it a nuisance but it'll get better. I'm just gonna tip-toe around it till my active recovery and then take that whole week off.

 

[BrotherIron]

Happy with how today went. I lifted on an empty stomach... I know.. I know.. not a good idea but the weight wasn't heavy for me. My back felt good which is why I'm happy. I'm working a split shift at my job opening a building in the AM and then coming back in the evening PM. The AM is only 2 hours and I'm not going to keep doing it. This will be the last week for that shit. I picked up a security job at a landmark club in my city which pays well and is a helluva lot of fun. It's a classy spot so all black clothes and dressed up. The clientele is older (late 30's to upper 50's) which means no fights, spending money, and mature individuals.

WAVE1 WK3 DAY2
DEADLIFT/ BENCH

Conv, Deadlift~ 135x3, 225x3, 275x3, 335x3, 385x3, 385x3, 435x4
Speed Bench w/ axle +80lbs chain~ 75+Cx2, 115+Cx2, 145+Cx2, 145+Cx2, 145+Cx2, 145+Cx2, 145+Cx2, 145+Cx2, 145+Cx2, 145+Cx2, 145+Cx2
​

30 sec rest​

RDL +45lbs chain~ 225+Cx5, 295+Cx3, 315+Cx3, 335+Cx3
T-Bar Row~ 45x10, 85x8, 95x8, 105x8, 105x8
Bicep Curl/ Rolling Tri. Ext/ Reverse Grip Pressdown~ 40x10/35x10/50x12, 45x8/35x10/50x12​

 

[Big Mikey]

Sounds like a solid plan.

 

[DEADlifter]

Congrats on the sweet evening gig. I wish I could find something like that.

 

[BrotherIron]

Sounds like a solid plan.

It's a decent short term plan. I may also get a call from my companies biggest competitor which would be great because I'm ready for a change. My current employer treats me like shit but I was making good money but now they've made so many cutback I'm making shit it I'm ready to entertain offers.

Congrats on the sweet evening gig. I wish I could find something like that.

Thanks. It's nothing more than babysitting. For the last hour I get young entitled white kids which can be very annoying but the rest of the night has an older crowd and they're easy to be around.

 

[BrotherIron]

Solid training today. I've been eating more and my weight has crept up to almost 250 so I'm happy with that. Lower back felt good today too. Perhaps I just needed to eat more.

WAVE1 WK3 DAY3
SQUAT/ OHP

Speed Squat +140lbs~ 145+Cx2, 195+Cx2, 235+Cx2, 265+Cx2, 265+Cx2, 265+Cx2, 265+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2
Machine OHP +red mini (each arm)~ 25+Bx5, 45+Bx5, 70+Bx5, 85+Bx5, 95+Bx5, 105+Bx5, 115+Bx2
Sissy Squat +KB~ 50x10/ BWx5, 50x10/ BWx5
Standing GM~ 135x5, 185x5, 205x5, 225x5
GHR~ BWx12, red mini x8​

 

[BrotherIron]

Going to switch it up next block.

Conditioning:
Farmers Walks~ 90x100ft, 100x100ft, 110x100ft, 110x100ft, 115x100ft, 115x100ft
Sled Drags (behind me)~ 90x100ft, 135x100ft, 160x100ft, 160x100ft, 160x100ft

I'll probably break out the steel log and do EMOMs and then either sled or Yoke. I'm leaning to Yoke walks.

 

[BrotherIron]

I was feeling beat down today. I'm ready for my active recovery week. From how I feel, I need it. Bodies aching but I didn't bitch out. I sucked it up and got everything done.

WAVE1 WK4 DAY1
OHP/ SQUAT

Z-Press w/ football bar~ bar x many, 95x5, 125x4, 145x4, 145x4, 165x4
Box Squat w/ buffalo bar +red mini (low box)~ 140+Bx3, 190+Bx3, 230+Bx3, 280+Bx5, 310+Bx5, 340+Bx5
Hang. Side Lat w/ Cable~ 40x8, 40x8, 50x7, 50x7
Straight Arm Pulldown/ Rear Dealt Cable~ 100x12/30x10, 100x12/30x10, 100x12/30x10​

 

[BrotherIron]

I feel like a mule kicked me in the dick... run down, tired, and beat up so I modified my training today. I need to get some rest to be ready for Sunday which is my heavy squat day. Speed pulls were hell today. I kept it at 265 + chain + band and gave myself a min rest in betw. sets. So, for speed pulls I had 265lbs bar weight +100lbs band weight +45lbs chain weight that means at the top it was over 405 at the top and 265 at the bottom.

WAVE1 WK4 DAY2
DEADLIFT/ BENCH

Speed Pulls + orange light band +45lbs chain~ 135+B/Cx2, 225+B/Cx2, 265+B/Cx2, 265+B/Cx2, 265+B/Cx2, 265+B/Cx2, 265+B/Cx2, 265+B/Cx2, 265+B/Cx2, 265+B/Cx2, 265+B/Cx2
​

only 1 min rest and I did wear a belt.​

Bench w/ Axle +85lbs chain~ 75+Cx3, 115+Cx3, 145+Cx3, 165+Cx2, 185+Cx3, 205+Cx3, 225+Cx3
RDL~ skipped
T-Bar Row~ 45x10, 90x8, 100x8, 100x8, 110x6
Biceps Curl/ Rolling Tricep. Ext./ ReverseGrip Pressdown~ 35x10/35x8/100x12, 40x8/40x8/ 100x12, 40x6/40x6/100x10​

 

[DEADlifter]

To have been run down and having to push through it that is still very impressive work.

 

[BrotherIron]

To have been run down and having to push through it that is still very impressive work.

Thanks. Yeah, when running on 1/2 energy sometimes just getting to the gym is a victory and once there... take some preWO and put in some work.

I'm going to switch my lifting days from Wed, Thurs, Sun TO Mon, Tues, Fri so that way I'll be more rested for my training and not have the second job affect me so much. I may put a 3rd conditioning day in since I've been eating a bad meal while I'm working security. I get hungry working from 9:30 - 3:00am.

 

[BrotherIron]

Day started earlier than I wanted it to. I had to get the wife's rav4 b/c it died... translation, the battery needed to be replaced. Fast-forward... I trained without eating and only getting 4hours a sleep. Still though had decent day. I did realize that I have to put a 1/2" mat down in the cage b/c the J-hooks are to deep and caused an issue when I went heavy. I hit 545 which is great but I called it and didn't go for the 575 r.band after. I also found out the RPM wraps are only 2M so I borrowed a used pair of THPs that are 2.5M and easily hit the 545 just had a slight issue re-racking the bar b/c of the lip on the J-hook.

WAVE1 WK4 DAY3
SQUAT/ OHP

B.Squat~ 145x7, 235x3, 285x3, 325x1, 375x1, 425x1, 475x1, 515x1, 545x1
​

wrapped 505 w/ RPMs and THPs for the 545. I'll pick up a new pair of 2.5M THPs.​

Machine OHP +red mini (each arm)~ 25+Bx8, 45+Bx8, 70+Bx8, 85+Bx8, 95+Bx8, 105+Bx8
Sissy Squat~ 60x10/bw x5, 60x10/ bw x8
GHR~ bw x8, bw x8​

played with a way to GHR using a lat pulldown. The pad is a bit narrow but it could work well.

 

[PZT]

very nice squating

 

[BrotherIron]

very nice squating

Thanks. I'm excited to use that 1/2" horse stall mat and go heavier. I'm shooting for 565 straight bar next heavy week and then r.band after.

Talked a friend after squatting I may switch to sumo for my main pull since I may be suited better for it now at this smaller version of me.

 

[BrotherIron]

Here's the vid of the 545. Didn't bury it but like I said the damn j-hooks are a valley which caused issues coming out and getting back into them. I'll lay the 1/2" horse stall mat down next time and that'll fix the issue. Can't wait to go heavy.

Oh yeah... and I I need to get my ass back in a monolift. Walking shit out sucks, lol.

 

[Metalhead1]

Nice work. Yeah those deeper hooks are no fun, and definitley get back in a mono lol

 

[Grizzly911]

That's some good weight, BI! Safety first!

 

[PZT]

yeah looks like nicking the hooks really messed up your tightness and ability to hit depth. Still looked strong. No belt either?