Hybrid Strength Training....

[BrotherIron]

Power pants!!!!!!!!!!!!!!

Yeah, I wanted a little compression for my hips and right inner thigh. I'm going to buy some gateway briefs this coming weeks. I've spoken to one person who wears them and they like them. They don't give you support like actual briefs and to be honest I don't want that much support/ aid. I just was the equivalent to my knee sleeves but for my hips.

 

[BrotherIron]

Got sick this week. Knocked me on my ass. I slept through Wed (took a sick day at work). So, I trained Thurs and I didn't make it to do conditioning this week. I took it easy on speed squats b/c if I run myself down I'll only wind up back in bed feeling bad. It's not covid but I'm tired, achy, run down, no fever, can smell/ taste.

WAVE4 WEEK3 DAY1
SQUAT/ OHP
Speed Squat +120lbs chain~ 145+Cx2, 195+Cx2, 235+Cx2, 285+Cx2, x2, x2, x2, x2, x2, x2, x2, x2
45 sec rest and no belt or sleeves
Machine OHP +mini~ 25+Bx5, 50+Bx5, 75+Bx5, 100+Bx5, 110+Bx5, 120+Bx5, 130+Bx5
Sissy Squat w/ KB (each hand)~ 50x6/ BWx6 for 3 sets
SSB GM~ 135x5, 185x5, 205x5, 225x5, 245x3
GHR~ BWx12, red mini x8

 

[BrotherIron]

Was feeling like shit so didn't use my mini band for this day. Training has definitely not helped me feel better. I felt like trash by the end of this which is why I opted to drop conditioning the following day.

WAVE4 WEEK3 DAY2
FLUFF DAY
Bent Over Row~ 135x10, 165x7, 185x7, 205x5, 225x6
Low Cable Row~ 110x12, 120x12, 140x12
Incline Bench~ 55x10, 65x10, 75x10, 85x8
Walking Lunges~ BW x 140ft, BW x 140ft

 

[BrotherIron]

I've decided to take today off and re-do week 3 this coming week. That will be give me 3 days to rest and then get back after it. This will also probably help my inner thigh b/c I'm ready to get after a heavy squat.

 

[BrotherIron]

I wanted to make a post about this b/c I'm sure most of us wear wireless headphones to help tap into our potential when training... unless you train in a private facility which plays music that's decent. For the moment, I train at a semi commercial gym and a commercial gym so the music is garbage.

I wear the wireless beats and they are solid but not as loud as I like. Best Buy is currently running a sale of jaybirds Tarahs for $35 and that's $65 off from the original price. I quickly picked one up since that's a helluva deal. They have solid reviews and I had the X3 a couple years back and enjoyed them. They were loud, had an equalizer app which allowed you to tweak the sound, stayed in my ears well. I switched b/c I bought the X4 and I got a bad pair b/c the cell wouldn't hold a charge. At the same time, beats ran a sale for the pair I currently use. They were $50 off and I couldn't resist.

 

[wilkinkc]

I will look into them I have been wanting to get something anyways. Loving the log too man keep up the great work.

 

[BrotherIron]

I will look into them I have been wanting to get something anyways. Loving the log too man keep up the great work.

I'd say for the price, you'll be hard pressed to find a better deal. I played with them a little bit earlier today and was pleasantly surprised by the sound and how well they fit. Going to break them out this week when I get back in after I get whatever is in me out of me. Should be squatting Wed (speed squats) again...

 

[wilkinkc]

I noticed you said your inner thigh was bothering you, old injury agitated? I’ve been having some pain in mine also this last week or two but I’m going to try to record myself because I’m thinking it might be form related for me. Never had this problem until I started stepping the weight up a little faster than the past.

 

[BrotherIron]

I noticed you said your inner thigh was bothering you, old injury agitated? I’ve been having some pain in mine also this last week or two but I’m going to try to record myself because I’m thinking it might be form related for me. Never had this problem until I started stepping the weight up a little faster than the past.

I tore it back when I dieted down from 280 to 250 for a meet. Squatted 605 with sleeves + belt. Walked it out, squatted it, but tore it in the process. That was 2yrs ago. I aggravated it the other week throwing out a fatass from my club. 300+ jackass who was bothering one of my servers and didn't want to leave so I told them... awake or asleep, you're leaving my establishment.

It's been good. I made sure I slowly worked my way up in squats which is why I've only hit 565 (in wraps) so far in squats. I hit last week 505 (sleeves) for an easy triple. It's just something that I need to focus on which is why I put walking bodyweight lunges into my Fluff training. I'll get back to my old numbers next year. I've been 275+ for 13 of the last 15 years and I want to hit my 275 numbers at 250 now.

 

[Metalhead1]

I tore it back when I dieted down from 280 to 250 for a meet. Squatted 605 with sleeves + belt. Walked it out, squatted it, but tore it in the process. That was 2yrs ago. I aggravated it the other week throwing out a fatass from my club. 300+ jackass who was bothering one of my servers and didn't want to leave so I told them... awake or asleep, you're leaving my establishment.

It's been good. I made sure I slowly worked my way up in squats which is why I've only hit 565 (in wraps) so far in squats. I hit last week 505 (sleeves) for an easy triple. It's just something that I need to focus on which is why I put walking bodyweight lunges into my Fluff training. I'll get back to my old numbers next year. I've been 275+ for 13 of the last 15 years and I want to hit my 275 numbers at 250 now.

Same here with the lunges. They've helped stretch, and stengthen my adductor since it tore. I just do them after speed work to make sure they have plenty of time to heal.

 

[BrotherIron]

Same here with the lunges. They've helped stretch, and stengthen my adductor since it tore. I just do them after speed work to make sure they have plenty of time to heal.

I noticed that they helped a lot and that's why I'm putting them in on their own day. I figure Fluff is after squat and I'll begin with bodyweight and slowly add pounds to them. I also don't do steps for them. I just go down and back the turf so it's probably 120+ feet for each set. Guessing 15+ steps per side for each set. I want the stretch and to add strength to the area.

 

[BrotherIron]

Feeling better so back at it, repeating week 3 this week. Wife asked I help a friend of hers with squats and deads so I cut my workout a bit short but that's ok. Felt goof to be feeling better and the weights moved well.

WAVE4 WEEK3 DAY1
SQUAT/ OHP
Speed Squat +120lbs chain~ 145+Cx2, 195+Cx2, 235+Cx2, 235+Cx2, 285+Cx2, x2, x2, x2, x2, 305+Cx2, x2, x2, x2
50 sec rest and no belt, no knee sleeve
Sissy Squat +KB (each hand)~ 60x6/ BWx6 for 3 sets
Machine OHP +red mini~ 25+Bx5, 50+Bx5, 75+Bx5, 100+Bx5, 110+Bx5, 120+Bx5, drop set 85+Bx9
GHR~ BWx10, mini x8

 

[BrotherIron]

Redoing Fluff day. Working on making it better. Won't use the glute bridge again. It wasn't useful. I'll put in SLDL w/ bands next time (I think that's a better movement).

WAVE4 WEEK3 DAY2
FLUFF
Bent Over Row~ 135x10, 185x7, 205x7, 225x6, 245x5, f.drop 185x10
Low Cable Row +mini band~ 110+Bx10, 120+Bx10, 140+Bx8/ drop band x8
Incline Bench +mini band~ 25+Bx8, 55+Bx8, 70+Bx8, 85+Bx8/ drop band x8
Walking Lunge~ BW 2 sets down & back turf (140ft)
Glute Bridge~ 225x10, 315x10

 

[BrotherIron]

Felt good to pull today. Adductor (inner thigh area) felt ok. I was a bit drained since I worked last night till 4am. Still got in and go it done. Tore a callus under my thumb when hooking during pulls today.

WAVE4 WEEK3 DAY3
DEADLIFT/ BENCH
Conv. Deadlift~ 135x3, 225x3, 315x3, 365x3, 415x3, 465x3
Speed Bench~ 60lbs chain~ 75+Cx3, 115+x3, 135+Cx3, 160+Cx3, x3, x3, x3, x3, x3, x3, x3
30 sec rest and no elbow sleeves
Cable PullThrough~ 120x10, 140x10, x10
HIgh Row +mini band~ 45+Bx12, 80+Bx7, 90+Bx7, X7
JM Press/ Bicep Curl/ Tate Press~ 105x8/ 40x8/ 40x10 for 2 sets

 

[BrotherIron]

Didn't have much time to train today but I didn't want to skip it so I did the main lifts.

WAVE4 WEEK3 DAY4
OHP/ SQUAT
Z-Press~ bar x many, 95x7, 130x7, 150x7, 170x6
Box Squat +monster mini (speed work)~ 135+Bx3, 185+Bx3, 225+Bx3, 285+Bx3, x3, x3, x3, x3
30 sec rest
Hanging Side Lat. (cable)~ 27x10, 33x8, x8, x8

 

[BrotherIron]

SS was away visiting some friends and I had to help train one of her friends. She arrives tomorrow afternoon and I didn't want to push my training back more than I already have so I opted to go for a this year PR w/ sleeves and belt. I was supposed to go for 585 w/ wraps but since I didn't have a spotter and I would have to self wrap I said **** that. I was happy with easy 535 for a single w/ sleeves was. I'm definitely good for more so that means 585 w/ wraps won't be a problem at all. I just need to find a mono.

WAVE4 WEEK4 DAY1
SQUAT/ OHP
B. Squat~ 145x3, 235x1, 275x1, 325x1, 375x1, 425x1, 465x1, 505x1, 535x1
535 didn't feel bad. Walked it out, squatted it, and racked it.
Machine OHP +red mini~ 25+Bx7, 50+Bx7, 75+Bx7, 100+Bx7, 110+Bx7, 120+Bx7/ 85+Bx10
Sissy Squat + KB (each hand)~ 60x8/BWx8 for 3 sets
GHR~ mini band x8, x8, x8

 

[BrotherIron]

Fluff day was shortened b/c had to pick up the wife from airport.

WAVE4 WEEK4 DAY2
FLUFF
Pendlay Row~ 135x5, 185x5, 205x5, 225x5, 225x5
LowCable Row~ 110x10, 120x10, 140x10, 165x8
Walking Lunge~ BW down & back turf for 2 sets.

 

[BrotherIron]

Got in some conditioning today...

Later Walks w/ Speed Sled~ 45x110ft, 90x110ft, 135x110ft 3 sets w/ 90sec rest
Sled Walks attached around waist~ 135x165ft 2 sets w/ 90sec rest

Felt good to get back to it.

 

[BrotherIron]

Due for a recovery week. Feeling a bit burnt but that could be b/c of the long night. Still managed to get my training in which was important to me.

WAVE4 WEEK4 DAY3
DEADLIFT/ BENCH
Speed Dead +45lbs chain +light bands 90lbs~ 135+C+Bx3, 225+C+Bx3, 255+B+Cx2, x2, x2, x2, 265+B+Cx2, x2, x2, x2, x2
45sec rest. No belt but I did wear my Oly straps.
Bench w/ Axle +60lbs chain~ 95+Cx3, 115+Cx3, 135+Cx3, 160+Cx4, 180+Cx4, 200+Cx4, 220+Cx3, 240+Cx4 slingshot
High Row +mini band~ 45+Bx10, 70+Bx8, x8, x8
Cable PullThrough~ 120x15, x15, x15

 

[BrotherIron]

Taking this week off. It's active recovery and I could use a week off. I want to train but I'm feeling a bit burnt and run down.

I'm also going to switch to the Mon, Tue, Thurs, Fri schedule. The club I work at cut my hours, took away 1 day from me so I now no longer work on Thurs night. They fired one of the bouncers for dancing and fraternizing with the women and thought they could switch my shift and I wouldn't say a thing. I told them... nope so they cut a day from me now. I'm working on beginning to bartend so I'll leave this place by next year since they treated me like shit and I've been nothing but good to them.

On the bright side... my real job has picked back up and I'm close to making what I was before CoVid so things are looking up. I'm also excited to really start pushing my training and hit some big numbers.

Schedule is going to look like:

Mon - Squat
Tue - Fluff
Thur - Deadlift
Fri - OHP
then I'll do conditioning probably on Sundays.