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BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
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Thinking of changing my conditioning on my 1st training day. I think I'll rotate between my farmers, steel log, and yoke. Since I don't have the time to train at my main gym more than 2x week I'll sub them in and start using them again.

So I'll do each for 2 blocks, meaning 10 weeks and then switch to the next. This keeps things fun and fresh. For Log C&P I'll do EMOM so I work conditioning.
 
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BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,294
2,555
So so day... got in and did what needed to be done but I'm drained.

WAVE2 WEEK2
SQUAT/ OHPress
Squat~ 145x5, 235x3, 285x3, 335x5, 385x5, 425x5, 425x5​
H.S. OHP +green mini~ 25+Bx7, 45+Bx7, 90+Bx5, 100+Bx5, 110+Bx5, 120+Bx6​
decided to do an extra rep b/c I could
KB Lunge/ Standing Leg Curl~ 40x10/ 30x7, 40x10/ 30x7​
used the standing instead of the seated b/c a jackass was sitting on it forever and I didn't want to wait.
Low Cable Row~ 100x10, 130x10, 150x10​
Farmers Walk~ 90x110ft, 90x110ft, 100x110ft, 100x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,294
2,555
Weighed in at 252 this morning so it was just all the shit I ate over the weekend. I'm still going to up my sled runs to 5 sets but I'll keep my farmers at 4 walks.

WAVE2 WEEK2
DEADLIFT/ BENCH
Conv. Deadlift~ 135x5, 225x3, 275x3, 305x8, 345x8, 395x8
Floor Press w/ Football bar +63lbs chain~ 95+Cx7, 135+Cx7, 150+Cx7, 165+Cx7, 180+Cx7, 195+Cx5, 210+Cx3
SLDL w/ DB +green band~ 80+Bx7, 85+Bx7, 85+Bx7​
Cable OH Tri Ext/ Cable Pec Fly~ 110x8/ 130x10, 110x10/ 130x10, 110x10/ 130x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,294
2,555
Weight good???... check. Training in new spot???... check. Training went well today. Got to my 2nd gym and knocked it out of the park. Weights moved well. I'll slowly add more week, linear progression.

WAVE2 WEEK2
OHPress/ SQUAT

OHPress~ 95x7, 135x4, 155x2, 170x2, 190x2, 210x2, 230x3​
Oly Front Squat~ 135x3, 185x3, 235x3, 265x3, 295x3, 295x3​
Standing GoodMorning~ 135x5, 185x5, 205x5, 225x6​
Hang Side Lat./ Rear Delt~ 40x7/ 16x8, 40x7/16x8​
Biceps Curl~ 40x8, 45x7, 45x7​
Prowler Run~ 90x110ft, 90x110ft, 140x110ft, 140x110ft, 140x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,294
2,555
Didn't get to do my farmers walks b/c the turf area was sectioned off b/c their replacing the garage door. I didn't want to wait all day so I'll perform them on Wed. Not a bad day. The 125lbs chain really pushed me. The speed squats were not easy.

WAVE2 WEEK3
SQUAT/ OHPress
Speed Squat +125lbs chain~ 145x3, 185+Cx3, 235+Cx3, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 285+Cx2, 315+Cx2, 315+Cx2, 315+Cx2, 315+Cx2, 315+Cx2​
45sec for 285 sets and 1min for 315 sets​
H.S. OHP +green band~ 25+Bx7, 45+Bx7, 80+Bx7, 90+Bx7, 100+Bx7, 110+Bx8​
KB Lunge/ Seated Leg Curl~ 50x8/ 90x7, 50x7/ 80x10​
Cable Row~ 130x10, 130x10, 150x8​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,294
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Had some shit happen this week. Got into the gym today and pulled.

WAVE2 WEEK3 DAY2
DEADLIFT/ BENCH

Conv. Deadlift~ 135x5, 225x5, 275x3, 315x3, 345x5, 395x5, 435x5, 435x5​
Floor Press w/ Football Bar +63lbs chain~ 95+Cx5, 135+Cx5, 160+Cx5, 175+Cx5, 190+Cx4, 205+Cx4, 220+Cx4​
RDL w/ DB +green band~ 80+Bx8, 80+Bx8​
Cable OH Tri Ext/ Cable Fly~ 110x8/130x10, 110x10/130x10, 110x10/130x10​
Sled Push~ 45x110ft, 90x110ft, 90x110ft, 90x110ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,294
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I hate training by myself b/c soon I'll want a spotter but I'll keep pushing no matter what. Soon enough I'll be at 2x bodyweight for pulls and squats. Still weighing in around 250 (253lbs).

WAVE2 WEEK4 DAY1
SQUAT/ OHPress

Squat~ 145x3, 235x3, 285x2, 325x2, 385x2, 425x2, 465x3
H.S. OHP +green monster mini~ 25+Bx7, 45+Bx7, 70+Bx3, 100+Bx3, 110+Bx3, 120+Bx3, 130+Bx3​
KB Lunge/ Seated Leg Curl~ 50x7/ 90x12, 50x7/ 90x12​
Low Cable Row~ 130x9, 130x9, 150x8​
Farmers Walk~ 90x140ft, 90x140ft, 90x140ft, 90x140ft
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,294
2,555
Thanks. As my boss and good friend Jacare always says... Little by little... it's the long term small gains that make the biggest difference.

I'm feeling good. I appear to be fully recovered from past injuries and I'm the smallest I've been in probably 13yrs (250lbs this AM). The goal is to hit 2x bodyweight in training before the end of Fall (500lbs Pull and Squat). From there then slowly work towards new goals. INot worrying anymore about trying to squat 700. I just want to get back to 600 at this new lighter, smaller version of myself.
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,294
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Couldn't find my SBD elbow sleeves. Think someone may have walked off with them and that sucks. So couldn't push on floor press.

WAVE2 WEEK4 DAY2
DEADLIFT/ BENCH

Speed Pulls +112lbs chain~ 135x2, 225x2, 275x2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 295+Cx2, 305+Cx2, 305+Cx2, 305+Cx2, 305+Cx2, 305+Cx2​
1min rest in between sets. no belt.​
Floor Press +63lbs chain~ 95+Cx3, 135+Cx3, 170+Cx3, 185+Cx3, 200+Cx3, 215+Cx3, f.drop 185+Cx6
SLDL w/ DB +orange band~ 85+Bx8, 90+Bx8, 90+Bx8​
Cable OH Tri Ext/ Cable Pec Fly~ 100x12/ 130x10, 110x12/ 130x10​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,294
2,555
Thought I'd write a bit about this journal. Y'all know I originally called my training SST (specialized strength training). I've since changed it to HST (hybrid strength training). I think my method is more hodgepodge and less specialized since that word makes me think focusing on one thing.

If you look closely, you find PLing lifts, Oly lifts, and even SM lifts in my regimen. I use the SM lifts as my conditioning since I'm training only 2 days at my main gym and 1-2 days from another gym. My conditioning is comprised of sled pulls, log C&P, and farmers walk. I have a yoke so I may start adding that in as well. I figure I'll rotate the log and farmers every 10 weeks. For the walks, it's 110 feet walk (down and back). The log C&P will be done in EMOM fashion. The bulk of my training is PL and Oly lifting (assisting lifts). I no longer perform the classical lifts due to multiple shoulder injuries to my right shoulder.

My training block is 5 weeks, where week 5 is an active recovery week. I don't like to say deload b/c what does that really mean? Going lighter, ok so then why not call it recovery since the point is to recover from the difficult training block. You'll also notice, I don't really do heavy singles anymore. Since my last injury and my decision to downsize quite a bit, I think it's best to limit 100% maximal lifts which is why I perform max triples or doubles. That helps keep me in check and still allows me to continue to push my training. For each of my main lifts, I've assigned them a "day" which has specific sets, reps, and rest time. For example. Volume day which is 4x5 (4 sets of 5 reps with 3min rest in between sets),Endurance day which is 3x8 with 1:45 min rest, Speed day which is 10x2 with 1 min rest, and my Heavy day which is 4x2 or 3 (top set) with 3-5 min rest.

Right now my training layout looks like this:
MONDAY
Squat​
OHPress variation​
Accessories​
Conditioning
WEDNESDAY
Deadlift (conv.)​
Bench variation​
Accessories​

FRIDAY
OHPress​
Squat variation​
Accessories​
Conditioning​
 
BrotherIron

BrotherIron

TID Board Of Directors
Mar 6, 2011
10,294
2,555
Not a bad day. Wore wife's SBD sleeves and WOW they were tight (like cut off feeling to fingers tight). I think I'll use them for now since she's not using them.

WAVE2 WEEK4 DAY3
OHPress/ SQUAT
Standing OHP~ 95x5, 135x5, 155x4, 170x4, 185x4, 200x4, 215x4​
Oly Front Squat~ 135x3, 185x3, 225x3, 245x3, 275x3, 305x2, 305x2​
Standing Good Morning~ 135x7, 185x7, 205x7, 225x5​
Hang. Side Lat./ Rear Delt~ 40x7/ 15x15, 40x7/ 15x15​
Biceps Curl~ 40x8, 40x8​
Prowler Push~ 90x110ft, 90x110ft, 140x110ft, 140x110ft
 
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