Hybrid Strength Training....

[BrotherIron]

Cut out a carbed meal from my low day. Scale is moving in the right direction. Still performed my conditioning today for the 2nd day. I'll keep my 2 cheat meals.

Conditioning:
Sled Walks~ 45lbs x110ft, 90lbs x110ft, 115lbs x110ft, 135lbs x110ft (4 sets)
1:30 sec rest in betw sets.

 

[BrotherIron]

Worked last night at the club. I was lured in with the idea I may be working the door. ****ers lied. I was covering someone and worked the floor. I won't work another Thurs night again. Not worth it imho. They even informed me this would only be available 1-2x a month and I train early Friday morning. The lil extra cash isn't worth ****ing up my training.

I sucked it up, no sleep, little food, and no stims but managed to pull well. I ran out of energy for front squats (tank was on empty).

Good news... bodyweight is moving. Down to 254lbs. I'll keep the 2nd conditioning day in and if need be, I'll add Kcal b/c I don't want to drop below 245 (trying to stay at 250).

WAVE1 WEEK2 DAY3
DEADLIFT/ SQUAT
Conv. Dead~ 135x3, 225x3, 300x7, 350x7, 400x9
Sumo Deads~ 225x5, 275x3, 315x5, 350x5, 395x5
Oly Front Squat~ 135x3, 185x3, 225x3, 255x3, 285x3
HS High Row~ 90x7, x7, x7, 45x18
HS IsoRow~ 90x10, 135x8, x8, 90x18

 

[BrotherIron]

Outside left elbow has been bothering me. I think it's linked to the knot in my scap on my left side.

WAVE1 WEEK2 DAY4
OHP/ BENCH
Z-Press~ 85x3, 105x3, x3, x3, x3, x3, x3, x3, x3
1min rest, no sleeves
Hanging Lat. Raise~ 35x8, 40x8, x8
Incline Bench Machine (each arm)~ 65x5, 80x5, 95x5, 110x5, f.drop 80x12
Rear Delt Machine~ 80x10, x10, x10
Face Pull/ Biceps Curl~ 60x10/ 38x10, 65x10/ 44x10, 70x10/ 49x10

 

[BrotherIron]

Conditioning:
Lateral Walk w/ Speed Sled~ 45lbs x110ft, 90lbs x110ft, 135lbs x110ft (3 sets)
Prowler Pushes~ 90lbs x110ft, 140lbs x110ft (3 sets)

Making sure I take in 6 meals everyday. Sometimes I would miss a meal but with this 2nd conditioning day I can't afford to miss meals b/c I drop weight easily.

 

[BrotherIron]

Today... I was not the hammer, I was the nail. Woke up and my back felt off, not in pain, but off. I wasn't going to not train so I just abridged my training and opted to use the SSB instead of my squat bar. The squat bar would have pitched me forward since I'm a low bar stance squatter. The SSB forces me into a more upright position which places less stress on my lower back and at the same time takes pressure of my elbow which also felt like shit today.

I can see the fruit of my labor though. I'm leaning up nicely and that's always a good thing. Plan on getting down to high 240's and then go back up to 250 and stay there. I'm not Rouska, but I plan on hitting solid numbers at 242.

WAVE1 WEEK3 DAY1
SQUAT
Speed Squat w/ SSB +140lbs chain~ 135+Cx3, 185+Cx3, 225+Cx3, 275+Cx3, 295+Cx3, x3, x3, x3, x3, x3, x3
295 in the hole and 435 at top. 1min rest. wore my lever belt but no sleeves.
Hack Squat (per leg)~ 90x10, 115x10, 135x10
SSB GoodMorning~ skipped
GHR~ BWx12, Red mini x10, x10
Walking Lunges w/ KB~ 40x12, x12

So all in all, not a bad day considering how I felt. I wound up tractioning my back before and after I trained. It's feeling better. I can say I brought this on myself b/c I skipped my LowerBack Protocol for the last 3 or weeks and now my body is telling me to WAKE THE **** UP.

 

[BrotherIron]

Will pick up a pair of these when they are back in stock. Plan on wearing them on sumo and even conventional pulls.

 

[BrotherIron]

Misloaded flat bench so I just went with it. Ended up doing more than supposed to which is why the set of 5 but to be honest I'm not mad about that since it was heavier than supposed to be.

WAVE1 WEEK3 DAY2
BENCH/ OHP
Flat Bench w/ axle +70lbs chain~ 75+Cx7, 115+Cx7, 160+Cx7, 185+Cx7, 210+Cx5
Floor Press w/ Football Bar +70lbs chain~ 95+Cx7, 135+Cx7, 150+Cx7, 165+Cx7, 180+Cx7, 195+Cx6
Machine OHP +red mini~ 25+Bx5, 45+Bx5, 70+Bx5, 95+Bx5, 105+Bx5, 115+Bx5, 125+Bx5
Lat. Raise Machine~ 60x10, 70x10, 80x10, 50x15
JM Press/ Incline Curl~ 100x10/ 35x8, 105x10/ 35x8, 110x10/ 30x10
Cable Tri OH Ext~ 40x15/ 10 (arms open/ closed)

 

[BrotherIron]

Conditioning:
Lat Sled Walks~ 45lbs x110ft, 90lbs x110ft, 135lbs x110ft (2 sets)
Sled Walks w/ Harness~ 135lbs x110ft, 160lbs x110ft (4 sets)

Easy peesy... less than 1:30min rest in betw sets. Weight is dropping. Weighed in at 253 but missed a meal last night so probably a bit off. Thinking of adding stim's in a week or 2 to aid in the fat loss.

Still just running TRT and don't plan on changing that.

 

[BrotherIron]

Weight is down... 251 so not bad. Slowly getting to where I wanna be. Starting to see some lines in my legs and veins are beginning to pop so Im going to keep this pace.

I was toast during front squats so I opted for triples to ensure I hit 315. I spent 15min looking for my Oly shoes which I had left 1 at the gym. Thankfully, I found it so that had a happy ending. I'm happy with how this training went. I have to work on speed. I seem to be a bit slower at this lighter weight and I think more band/ chain work could help with that.

WAVE1 WEEK3 DAY3
DEADLIFT/ SQUAT
Conv. Dead~ 135x4, 225x4, 305x4, 345x4, 395x4, 445x4, 345x4
belted up for 445 set. 345 f.drop flew... I may make it a near AMRAP (not sure though)
Sumo Dead +45lbs chain +red mini~ 135+Bx3, 225+Bx3, 275+Bx3, 275+B+Cx3, x3, x3, x3, x3, x3
1min rest in betw and NO belt.
Oly Front Squat~ 135x3, 185x3, 225x3, 255x3, 285x3, 315x3
HS HighRow~ 45x10, 70x10, 90x8, 100x8
HS IsRow~ 90x10, 135x10, 160x8

 

[ATLRigger]

Do u set up ur z press in the rack with safety bars ?

 

[BrotherIron]

Do u set up ur z press in the rack with safety bars ?

Yup. I set up the safety bars at chin level, rest/ pause for each rep on the safety bar, then press it overhead.

 

[CJ]

You almost lost a shoe?!? :32 (6):

 

[BrotherIron]

You almost lost a shoe?!? :32 (6):

Yeah and I was PISSED. I'm a creature of habit and I've had those Oly shoes for years so when I couldn't find it all hell broke loose. Thankfully, I found it in the lost and found. Good thing I didn't leave both b/c maybe I wouldn't have found them then.

 

[BrotherIron]

Tired but that's b/c of not eating enough today. Also, can't stand my bosses. Time to look for another job. I've been there long enough (7 years) and they think they can bully me... well, not this guy.

WAVE1 WEEK3 DAY4
OHP/ BENCH
Z-Press~ bar x many, 85x5, 115x3, 135x2, 150x1, 165x1, 180x1, 195x1
gotta work on bringing this up but the next wave will be standing push presses.
Incline Bench Machine (per arm)~ 25x5, 45x5, 70x5, 85x5, 100x5, 115x5, 85x11
Hang Side Lateral~ 40x7, x7, 45x6
Rear Delt~ 80x12, 90x12, 90x12
Face Pulls/ Biceps Curl~ 55x15/ 38x10, 60x15/ 44x10, 65x15/ 49x10

 

[BrotherIron]

2nd conditioning day,..

Prowler Pushes done at a fast walk. I don't run with it.
Prowler~ empty x 110ft, 90lbs x110ft, 140lbs x110 (4 sets), 90lbs x110ft
1:45 rest in betw sets.

Slowly going to add more pushes and I'll slowly increase my Kcal after I drop down to around 245. I didn't like the way I felt at 240 to be honest. I think at 250 I feel heavy enough to toss some steel and not dainty. Believe it or not, but at 240 I felt ****ing fragile.

On the flip side of this, I have to remember that with just TRT I may not get as big and lean as I want so there could be an adjustment in what I'm willing to do in the future. For now though, TRT is enough for me.

 

[Thewall]

2nd conditioning day,..

Prowler Pushes done at a fast walk. I don't run with it.
Prowler~ empty x 110ft, 90lbs x110ft, 140lbs x110 (4 sets), 90lbs x110ft
1:45 rest in betw sets.

Slowly going to add more pushes and I'll slowly increase my Kcal after I drop down to around 245. I didn't like the way I felt at 240 to be honest. I think at 250 I feel heavy enough to toss some steel and not dainty. Believe it or not, but at 240 I felt ****ing fragile.

On the flip side of this, I have to remember that with just TRT I may not get as big and lean as I want so there could be an adjustment in what I'm willing to do in the future. For now though, TRT is enough for me.

hey brother iron. Just curious around what bodyfat do you feel most comfortable at.

 

[BrotherIron]

hey brother iron. Just curious around what bodyfat do you feel most comfortable at.

Probably around 12-15%. When I get to lean, I wind up injured. When I'm to fat, my wife bitches at me so I like to keep a happy medium. Abs showing just a bit but enough cushion for my joints to not completely hate me.

 

[BrotherIron]

Gotta start training with a mono. It's time to start pushing squats and SS hit 470 today in the cage (walked out) w/ wraps. Pretty damn impressive considering she's 200lbs lean. I gotta stay ahead of her b/c if she passes me I'll never hear the end of it so it's time to push to 6+ again. I'm going to try to get her to do a meet since she's pulled 475 conventional and I'm confident she could squat 495 with a mono.

Weight is holding around 250 so I'm happy. Continuing to lean up in a couple of weeks I'll add more Kcals.

WAVE1 WEEK4 DAY1
SQUAT
B. Squat~ 145x3, 235x3, 285x1, 335x1, 390x1, 440x1, 490x1, 475+45lbs chain x1
sleeves on at 390 and belted up at 440 and above. walked out and squatted all (in cage).
GM w/ SSB~ 135x5, 185x5, 205x5, 225x5, 245x3
Hack Squat Machine (each leg)~ 90x10, 115x10, 135x10, 160x8
Walking Lunges w/ KB~ 40x12, x12
GHR~ BWx10, Mini band x8, x8

 

[Jin]

Your wife, scary strong.

 

[BrotherIron]

Your wife, scary strong.

Yeah, that she is and she hasn't scratched her potential if you ask me. One of our mutual coaches believes if she switched to sumo she could have pulled 600. That's why I have her training sumo as an accessory with her conventional pulls as well as have her squatting with a wider stance. Let's see where this leads. Exciting.

I should mention back in the day when we both competed, she totaled Elite at her very first PLing meet. It was nutz.