Hybrid Strength Training....

[FlyingPapaya]

Dude you're a beast. Wish I could see some of your lifts.

 

[snake]

Here's the way I look at it brother, a great lift pushes you forward. No lift can set ya back weeks or months. Getting it in and not having a great lift just keeps you holding onto what you got for the better workouts to come. The character of a great lifter is not found in his best workouts but in the ones he pulls through when he's not at his best. Keep your head up!

 

[BrotherIron]

Here's the way I look at it brother, a great lift pushes you forward. No lift can set ya back weeks or months. Getting it in and not having a great lift just keeps you holding onto what you got for the better workouts to come. The character of a great lifter is not found in his best workouts but in the ones he pulls through when he's not at his best. Keep your head up!

That's how I looked at it. It wasn't a bad day, looking back it. I did push myself, not to my limit but I did push. This week will be good for me. It'll give me a bit of a break both mentally and physically. Next week is recovery and then starting the new program in it's entirety which means more chain use and a bit more volume.

 

[BrotherIron]

A decent day. Elbow and shoulder have been cooperating which is a GREAT thing. Added some chain to my presses so instead of it being 60lbs in chain it was 75lbs in chain today.

I'll start adding bar weight soon and not just chain weight.

WAVE7 WEEK4 DAY2
BENCH/ OHP
Bench w/ axle +75lbs chain~ 75+Cx3, 115+Cx3, 155+Cx3, 180+Cx3, 200+Cx3, 220+Cx3, 240+Cx2
Pin Press w/ axle +75lbs chain~ 155+Cx3, 175+Cx3, 195+Cx3, 215+Cx3, 235+Cx3
Seated DB OHP~ 40x5, 60x5, 70x5, 80x5, 90x5
Standing Lat. Raise Machine~ 50x15, 60x15, x15, 70x10
Low Cable Row/ Hammer Curl~ 110x10, 130x10, 150x8/ 35x10, x10, 40x6/30x6

 

[BrotherIron]

Glad this wave is basically over with after today. I still have Sat's workout but it's easy. I really only concern myself with mon, wed, and fri workouts.

Weight is down to mid 250's again and I'm going to add sled pulls in this Sunday. I'll drop back down to 250 and then add more Kcals into my diet.

WAVE7 WEEK4 DAY3
DEADLIFT/ SQUAT
Speed Pulls Conv. +40lbs chain +monster mini~ 135+C+Bx3, 225+C+Bx3, 275+C+Bx2, x2, x2, x2, x2, x2, x2, x2, x2, x2
1min rest.
Speed Box Squat w/ buffalo bar +monster mini (choked)~ 140+BX3, 190+Bx3, 230+Bx3, 250+Bx3, x3, x3, x3, x3, x3
1 min rest, medium box. no sleeves and no belt.
RDL~ 225x5, 275x3, 305x3, 335x3, 365x3
all done with speed to produce max power/ force.

Performed Donnie's lower back protocol.

 

[BrotherIron]

This week is done... stick a fork in it. I'm ready for my recovery week and after... reset and have some fun.

WAVE7 WEEK4 DAY4
OHP/ BENCH
Z-Press~ 85x7, 115x7, 130x7, 145x7, 115x12
Incline Bench Machine~ 60x7, 75x7, 90x7, 102.5x7
Hang Side Lat. DB~ 35x10, 40x8, x8
Rear Delt~ 50x15, 60x15, 70x15
Face Pull/ Biceps Curl (cable)~ 60x10/ 44x10 (for 3 sets)

 

[BrotherIron]

Conditioning:

Sled Pulls (lateral)~ 45lbs x 120ft, 90lbs x120ft, 135lbs x120ft (3 sets)
1min 30sec rest in betw sets.

Going to add 1 set each week and then add weight. Lateral sled walks really works my knees which I have to keep an eye on.

 

[BrotherIron]

Enjoying my quick recovery workouts. 30min. Recovery week is much needed after pushing for 4 weeks.

WAVE7 WEEK5 DAY1
SQUAT
B. Squat~ 135x7, 185x7, 225x7, 275x7, 305x7, x7
Standing GM~ 145x7, x7
Walking Lunges~ 20x turf length (2 sets)

 

[BrotherIron]

Gotta admit, I'm flattered... My gym used a still from one of my vids for their advertising.

 

[BrotherIron]

Recovery week. Quick and done... 20min.

WAVE7 WEEK5 DAY2
BENCH/ OHP
Bench +70lbs chain w/ axle~ 135+Cx8, +Cx8
Pin Press +70lbs chain w/ axle~ 135+Cx8, +Cx8
Seated DB OHP~ 50x10, x10
Lat. Raise Machine~ 40x10, x10, x10
Seated Low Cable Row~ 80x15, x15

 

[BrotherIron]

Recovery Week... Quick in and out. I don't perform any dynamic warm ups on recovery week b/c the weight is light and easy. I'm also trying to get in and out quick. I try to get in and out in 30min so short rest periods.

WAVE7 WEEK5 DAY3
DEADLIFT/ SQUAT
Conv. Deadlift~ 135x7, 225x7, 275x7, x7
Box Squat +monster mini~ 135+Bx7, 185+Bx7, 215+Bx7, +Bx7
RDL~ 205x7, x7
Landmine Row~ 45x10, 70x7, 45x10

 

[BrotherIron]

The end of my recovery week... it went so fast.

WAVE7 WEEK5 DAY4
OHP/ BENCH
Z-Press~ 105x7, x7
Incline Bench~ 60x10, 10
Hang. Side Lateral~ 25x10, x10
Rear Delt Machine~ 50x15, x15
Face Pull/ Biceps Curl~ 40x12/ 28x12 (2 sets)

 

[BrotherIron]

Conditioning:
Lateral Sled Walks~ 45lbs x140ft, 90lbs x140ft, 115lbs x140ft, 135lbs x140ft (4 sets)
2min rest in betw sets

Weight is back down to 255lbs and slowly dropping. Will drop to 250lbs and then will increase Kcal intake and add an additional day of conditioning.

 

[BrotherIron]

New block, reset numbers, and weight down. Working my way back up and slowly dropping weight. Music died on last set of squats which pissed me off. Think I could have gotten my 10 rep goal if that shit hadn't happened.

WAVE1 WEEK1 DAY1
SQUAT
B. Squat~ 145x3, 235x3, 275x3, 310x7, 360x7, 420x9
Standing GM w/ SSB~ 135x7, 185x7, 205x7, 225x7
Hack Squat Machine~ 140x10, 180x10, 230x10
GHR~ BWx12, x12

 

[BrotherIron]

Here we go again. Elbows felt ok today. Dynamic day is always brutal on my elbows. 1min rest in between sets. Was a bit light on the floor presses. 180x5 wasn't difficult.

WAVE1 WEEK1 DAY2
BENCH/ OHP
Speed Bench w/ axle +70lbs chain~ 75+Cx3, 115+Cx3, 135+Cx3, x3, x3, x3, x3, x3, x3, x3
performed banded rows in betw sets (red min x15 for 6-8 sets)
Floor Press w/ football bar +70lbs chain~ 95+Cx5, 135+Cx5, 150+Cx5, 165+Cx5, 180+Cx5
Seated OHP Machine +red mini~ 25+Bx5, 50+Bx5, 70+Bx5, 90+Bx5, 100+Bx5, 110+Bx5, 120+Bx5
Lat. Raise Machine~ 50x15, 60x12, x12, 70x8
JM Press/ Incline Curl~ 95x8/30x8 (3 sets)

 

[BrotherIron]

Not a bad day. Gotta work on stretching out my hammies a bit and work on bracing harder. I find myself being lazy when the weights not heavy and I'm going to work on correcting that. Happy with how the training went today. Weight holding at 255lbs. Going to increase my cardio session on Sunday and then will probably add a 2nd day.

Gotta work on staying a bit more upright on front squats but wasn't to bad on them today.

WAVE1 WEEK1 DAY3
DEADLIFT/ SQUAT
Conv. Dead~ 135x3, 225x3, 315x2, 360x1, 420x1, 470x1, 460+45lbs chain x1
took 3-4min rest in betw sets. belted up on 470 & 460+chain set. Hook grip all singles (no straps).
Sumo Dead +45lbs chain +red mini~ 225x3, 225+C+Bx3, 275+C+Bx3, x3, x3, x3, x3, x3
1min rest in betw sets. no belt. wore straps. hands smoked after conv. pulls
Oly Front Squat~ 135x3, 185x3, 225x5, 255x5, 285x5, 315x5
H.S. IsoRow~ 90x10, 135x10, x10, 160x7
H.S. High Row~ 70x10, 90x8, 45x20

 

[BrotherIron]

Not a bad day. I misloaded my ohp and made 15lbs jumps so I added an additional set. Worked out well. I think 20lbs jump for z-press is a bit much.

WAVE1 WEEK1 DAY4
OHP/ BENCH
Z-Press~ 85x4, 130x4, 145x4, 160x4, 175x4
Incline Bench~ 60x5, 75x5, 90x5, 105x5, 65x14
Hang. Side Lat. Raise~ 35x8, 40x8, x8
Rear Delt~ 70x12, 80x12, 90x12
Face Pull/ Bicep Curl~ 50x12/ 38x10, 55x12/ 44x10, 60x12/ 44x10

 

[BrotherIron]

Conditioning:
Prowler Pushes~ 90x110ft, 140x110ft (3 sets)
Lateral Sled Drags~ 90x110ft, 115lbsx110ft, 135x110ft (2 sets)

 

[BrotherIron]

Felt tired, beat up and run down. It's raining and cold so I always hate lifting on these days.

WAVE1 WEEK2 DAY1
SQUAT
B.Squat~ 145x3, 235x3, 325x3, 360x4, 420x4, 470x4, 360x4
belted up for 420 and higher set.
Standing GM w/ SSB~ 135x5, 195x5, 215x5, 235x5
Hack Squat Machine (per leg)~ 90x10, 115x10, 135x10
GHR~ Red mini x8, x8, x8
Walking Lunge w/ DB~ 40x12, x12

 

[BrotherIron]

Warmer out today. 27 on Mon and Tues. Today, it's back in the 50's so I felt energized to train. Weight is holding at 256lbs so it's time to add the 2nd cardio session. I'll make sure I don't miss any of my 6 meals a day now that I'm adding a day of sled pulls.

Today went well. Shoulder and elbows felt GREAT! SS had an insane training day. She benched 205+45lbs chain easily and hit floor presses w/ 200+ 50lbs chain for triples with the slingshot. She'll surpass my bench soon if I don't watch it, lol.

WAVE1 WEEK2 DAY2
BENCH/ OHP
Bench w/ axle +70lbs chain~ 95+Cx3, 115+Cx3, 145+Cx3, 175+Cx1, 200+Cx1, 225+Cx1, 250+Cx1
250 was actually pretty easy and there was no pain
Floor Press w/ Football Bar +70lbs chain~ 95+Cx3, 135+Cx3, 155+Cx3, 170+Cx3, 185+Cx3, 200+Cx3, slingshot 215+Cx5
Machine OHP +red mini~ 25+Bx5, 45+Bx5, 70+Bx5, 100+Bx3, 110+Bx3, 120+Bx3, 130+Bx3, 140+Bx3
Lat. Raise Machine~ 50x10, 60x10, 70x10, x10
JM Press/ Incline Curl~ 95x10/ 30x10, 100x10/ 35x9, 105x8/ 35x8