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Hybrid Strength Training...

BrotherIron

BrotherIron

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Mar 6, 2011
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haven't posted in sometime. I dieted down and dropped by from 270's to 240's. Strength did take a hit but being in my 40's there is no reason to stay a 275'er. I may or may not compete again but that doesn't stop me from training my ass off... as Dave Tate says.

I've switched to a 4 day split:
SUN - OHP/ Bench
MON - OFF
TUE - DEAD/ Squat
WED - Conditioning (Sled Pulls/ Plyo)
THR - BENCH/ Ohp
FRI - Squat
SAT - Conditioning (Weighted Carries)

Even though I may not step on the platform again, I still train for strength and size. I can't seem to transition to bbing no matter how many times I try. I dropped my weight by conditioning and by a Kcal deficit.

My days are comprised of; endurance days (7's),volume days (4's),strength days (1's),and speed days (3's).

So...time to clock in and the goal is to hit 6's in Sq and DL. I know my OHP and Bench will never be anything to tear underwear over considering my shoulder is permanently fucked.
 
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BrotherIron

BrotherIron

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Mar 6, 2011
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Reset my numbers and started the new program (which is mostly a changed layout with more emphasis on certain bodyparts I believe I was neglecting). I'm also going to focus on pushing my assisting lifts more than I have in the past.

WAVE1 WEEK1 DAY1
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 315x1, 355x1, 395x1, 445x1, 425+chain x1
Box Squat (18"box) +chain +monster mini~ 135+C+Bx3, 185+C+Bx3, 225+C+Bx3, 265+C+Bx3, x3, x3, x3, x3, x3
Deficit Conv. Dead~ 135x3, 225x3, 315x3, 345x3, 375x3, 405x3
HexBar Row~ 50x10, 75x10, 100x10, x10, x10, x10
Hammer Curl~ 40x10, x10/ 30x6
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Not a bad day. Right shoulder struggled a bit with the OHP. It's evident in my vids (you see my right arm locking out after my left). In fact, I struggled with my OH Pin Presses.

WAVE1 WEEK1 DAY2
OHP/ BENCH

Z-Presses~ 85x4, 130x4, 150x4, 170x5, 130x8
OH Pin Press~ 135x3, 165x3, 185x3, 205x2
SideLat Raise/ Rear Delt (Cable SS)~ 22x10/ 16x10 (2 sets)
PlateLoaded FlatBench~ 45x10, 60x8, x8, 75x8, 45x10
OH Tri Ext (Cable)~ 33x15 (3 sets)
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Legs are already getting sore from today's training. The hack squat/ leg extension superset was brutal. The 405 set was a bit high, stance was just a bit wider than normal so the squats were cut a big high but that's ok.

WAVE1 WEEK1 DAY3
SQUAT

Squat~ 145x3, 235x3, 305x7, 355x7, 405x7
no belt. knee sleeve on 405 set.
Standing GM w/ SSB~ 125x5, 185x5, 205x5, 225x5, 245x5
HackSquat (per leg) SS Leg Ext.~ 115x8/ 90x12, 135x8/ 100x10, 160x7/ 90x10
GHR~ monster mini x10, x10, x8
Walking Lunges~ down & back turf (1 set)
 
BrotherIron

BrotherIron

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Mar 6, 2011
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I got the shit kicked out of me today. I'm sore as hell from my leg training and it took a toll today. My grip wasn't as strong either.

CONDITIONING:
Weighted Carries; 44lbs KB (each hand)
25min Total Time
10min @ 6% incline and 2.8mph; 6min w/ 44lbs KB & 4min bodywt only
10min @ 4% incline and 2.8mph; 5min w/ 44lbs KB & 5min bodywt only
5min @ 2% incline and 2.8mph; 2min w/ 44lbs KB & 3min bodywt only

Single Arm weighted carries; 70lbs DB
3 walks; 100ft (per hand) and 2min rest
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Worked last night as usual so got home around 4am. Still, managed to nut up and get to the gym in the AM. Not a bad pressing day. I pushed myself a bit and I'm happy with how it went. No PreWO.

I'm going to use my football bar for all pressing movements. I know I'm not strongest with this bar but it doesn't aggravate my shoulder like a regular straight bar or my axle.

Also, found out how to perform narrowgrip pulldows with full ROM. I used the triceps pulley and sat on a low block. Worked great. I can't go as heavy but the stretch is fantastic.

WAVE1 WEEK1 DAY4
BENCH/ OHP

Speed Bench w/ football bar +70lbs chain~ 95+Cx3, 135+Cx3, x3, x3, x3, x3, x3, x3, x3
1:30 rest, no sleeves
PinPress w/ FB bar +70lbs chain~ 135+Cx5, 165+Cx5, 190+Cx5, 215+Cx4, 235+Cx2, f.drop 190+Cx5
Machine OHP +red mini band~ 45+Bx5, 70+Bx5, 80+Bx5, 90+Bx5, 100+Bx5, 110+Bx5
JM Press/ Alt DB Curl~ 95x10/ 35x10, 110x10/ 40x10, 125x10/ 40x10
NarrowGrip Pulldown~ 80x10, 100x10
IsoRow~ 90x10, 135x10/ 90x7
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Short on time so I didn't get to push as hard as I wanted on accessory lifts and had to abridge my session but hit what I needed to... so I gotta say, I was happy with how it went. All in all, done in an hour including my dynamic warm up.

WAVE1 WEEK2 DAY1
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 285x7, 325x7, 375x7
no belt but wore oly straps
Box Squat (med box)~ 135x5, 225x5, 315x5, 345x5, 375x5
wore belt on 375 set, knee sleeves on 345 and 375 sets
Deficit Deadlift (.75")~ 135x3, 225x3, 315x5, 345x5, 375x5
no belt but wore oly straps
HexBar Row~ 50x10, 75x10, 100x8, x8/ 75x8/ 50x12
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Conditioning
Sled Pulls (Backwards) - 90lbs x120ft, 140lbs x120ft (2 sets), 160lbs x120ft (2 sets), 180lbs x120ft (2 sets), 160lbs x120ft (1 set), 140lbs x120ft (1 set)
2min rest betw sets

Lateral Sled Drags~ 90lbs x120ft, 100lbs x120ft (2 sets)
2min rest betw sets
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Don't know why but I'm always very confident when I squat. It's a good thing but I need that level of confidence to carry over to my pulls.

This workout was done in under an hour. I started cramping on GHR so I skipped walking lunges. I gotta up my electrolyte intake. It's 99 degrees now with 90+ humidity and that sucks everything outta ya.

WAVE1 WEEK2 DAY3
SQUAT

Squat~ 145x3, 235x3, 305x4, 355x4, 405x4, 455x4, fdrop 355x4
sleeves on 405 set, sleeves + belt on 455 set.
Stranding GM~ 125x5, 185x5, 210x5, 235x5, 260x4
Hack Squat/ Leg Extension~ 115x8/ 90x12, 135x8/ 90x12, 160x8/ 90x12
GHR~ BWx10, monster mini x8, x8
 
Gms585

Gms585

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Mar 17, 2017
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Seems a little light on upper back work with all that pressing amigo.
Is there a reason for that?
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Seems a little light on upper back work with all that pressing amigo.
Is there a reason for that?

My upper back gets a lot of work as I use the SSB for many of my movements (Squats and GMs) so it gets hammered. I also perform some form of row (horizontal and vertical) 2x week. I also perform KB rows when I bench (any horizontal press). I just post it as I perform 4-5 sets of 15 reps each time I bench.

My presses aren't heavy since my shoulder doesn't permit it so I just piddle along with that.
 
BrotherIron

BrotherIron

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Mar 6, 2011
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Seems a little light on upper back work with all that pressing amigo.
Is there a reason for that?

I looked at my layout and see why you think that way. I only have the main lift and the main lift variation listed. I perform another 3-4 accessory lifts which I have don't listed.

For example:
DL/ SQUA T Day
Conv. Dead
Box Squat, Front Squat, Paused Squat
Deficit Dead, Sumo Dead, Block Pulls (Sumo & Conv).
HexBar Rows, IsoRow, HighRow (more horizontal than vertical)
Hammer Curls, Alt DB Curls, EzCurl Bar Curls

I don't have the last 3 movements listed. They are changed every training block which is 5 weeks in duration. I also change the variation too.

What I first posted was just a template, framework for what I'll be doing.
 
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