Hybrid Strength Training...

[BrotherIron]

Bridge week. Monday, walked for 35min LISS outside, no weight vest. Just easy bodyweight walking, no big inclines or declines while walking. Ankle felt good.

Next week, we push. I don't know if it's wise to go for a all out top single or better yet go for a top set of 5. Probably smarter to go with the 5. We'll see. I may see how I feel that day and then make the call.

Bridge Week
TUES
Sumo - 235, 285, 335 x3 all easy
Box Squat +40lbs chain (med box) - 135+C, 185+C, 200+C, 215+C x3
RDL conventional - 135, 165, 185 x7
Accessories: medgrip pulldown, hammer curl rope

 

[BrotherIron]

Happy with today's training. Had to train late. Got lucky b/c a friend was finishing with a platform when I got there so I didn't have to wait.

WED
Floor Press +40lbs chain - 95+C, 120+C, 145+C, 165+C x3 easy
Standing OH Pin Press - 85, 110, 135 x5 easy
Accessories: LowRow, Rear Delt, Incline Bench on Bosu, StraightBar Pressdown

 

[BrotherIron]

I haven't made up my mind if I'm going to run

CJC-1295 + Ipamorelin

OR

Tesmorelin

At the doses I'd run them at I believe the 1295+Ipa would be a better candidate. I was thinking of running it at 300mcg daily (each), 5on/2off.

I'm looking for an aid involved in tissue repair, collagen turnover, connective-tissue resilience, and sleep quality.

 

[Yano]

I haven't made up my mind if I'm going to run

CJC-1295 + Ipamorelin

OR

Tesmorelin

At the doses I'd run them at I believe the 1295+Ipa would be a better candidate. I was thinking of running it at 300mcg daily (each), 5on/2off.

I'm looking for an aid involved in tissue repair, collagen turnover, connective-tissue resilience, and sleep quality.

ive got no experience with any of those so my 2 cents would be nonsense

 

[BrotherIron]

ive got no experience with any of those so my 2 cents would be nonsense

Me either so I figure, I've been out of school to long so it's time to run another experiment. I'll document it all in here so anyone who wants can follow along and can learn from it.

 

[BrotherIron]

Pushed the prowler and performed KB swings yesterday for 15min. Didn't push the weight much but my ankle felt good and I moved it through its full ROM.

FRI
Squat - 135, 185, 225, 270, 315 x3 easy
Zercher GM - 135, 155, 175 x5
Belt Squat +1 Red Mini - 90+B, 90+B, 90+B x3
Accessories: GHR, Split Squat, Alt DB Curl

 

[BrotherIron]

.....

 

[BrotherIron]

......

 

[BrotherIron]

My Sled conditioning utilizes PAP (Post Activation Potentiation)

A. KB Swing + band - the swing rapidly fires posterior chain (glutes, hamstrings, spinal erectors) and stimulates CNS without fatigue.Teaches hip extension timing and it's concentric and ballistic, so it charges system for next movement.

B. Sled Sprints - trains horizontal force production, concentric (no eccentric strain) so can train hard without joint stress, teaches leg drive.

C. Broad Jumps - train ability to release stored potentiation.

D. Work weak link (structural reinforcement): add 1 movement and then every 5 weeks switch to the next...(so start with 1. and then 5 weeks later switch to 2., then 5 weeks later switch to 3, then back to 1.)
1. Reverse Nordic Curl
2. Med Ball Rotational Throws
3. Pallof Press Hold

6 rounds of the circuit moving continuously between movements and then rest 2:30-3min between rounds. That's enough time for nervous system and ATP stores to recover so every round stays fast.

Weighted Carry Conditioning - this is not a circuit. Perform 3 sets of A, then 3 sets of B, then 3 sets of C, and finally 2 sets of D.

A. Weighted Marches (Belt Squat) - activation and hip traction. Open hips and decompress spine through loaded traction. Strength stabilizers (psoas, QL, glute med). 3 sets for 45 sec, rest 2min rest

B. Offset Carries- Unilateral stability. Builds anti-lateral flexion strength and reinforces coordination betw hips, core, and shoulder girdle. 3 sets for 45 sec, 2 min rest

C. Clean Grip Carries - Symmetrical Core Integration. Strengthen the upper back. 3 sets for 40 sec, 1:45 rest

D. Copenhagen Plank - Adductors and core. 2 sets 10 - 20reps per side, 1:30 rest

 

[BrotherIron]

I might as well also add the 3rd form of conditioning I utilize which is LISS cardio. Low intensity, steady state cardio. This is performed at 60% of max heart rate. I perform this with and without a weighted vest. On heavy days of training, walks are bodyweight for 40-45min and on light lifting days walking is 25min with a weighted vest.

Weighted vest - postural endurance, core tension, light load adaptation. the vest adds mild axial load, enough to stimulate bone density, core activation, etc. The load restricts upper body expansion, forcing deeper diaphragmatic breathing. This can improve breathing under heavy loads.

Bodyweight - working on left ventricle, increasing stroke volume which will improve heart rate over time. Increase tiny blood vessels in muscle tissue, proving nutrient delivery and waste removal. Reduce stress hormones, aid in nervous system recovery, etc. No structural strain. Keeps hips, knees, and ankles lose enhancing recovery of fascia and tendons.

 

[Yano]

I might as well also add the 3rd form of conditioning I utilize which is LISS cardio. Low intensity, steady state cardio. This is performed at 60% of max heart rate. I perform this with and without a weighted vest. On heavy days of training, walks are bodyweight for 40-45min and on light lifting days walking is 25min with a weighted vest.

Weighted vest - postural endurance, core tension, light load adaptation. the vest adds mild axial load, enough to stimulate bone density, core activation, etc. The load restricts upper body expansion, forcing deeper diaphragmatic breathing. This can improve breathing under heavy loads.

Bodyweight - working on left ventricle, increasing stroke volume which will improve heart rate over time. Increase tiny blood vessels in muscle tissue, proving nutrient delivery and waste removal. Reduce stress hormones, aid in nervous system recovery, etc. No structural strain. Keeps hips, knees, and ankles lose enhancing recovery of fascia and tendons.

It's funny to watch your heart rate change over time as you work cardio. With my knees I do mine on the stationary bike.

I used to hit 20mph for a min and feel like I was dying bpm up around 140.

Now years later I ride 5 miles at a time and have to hit and hold 25mph or more for 2 min to break 126/128.

I don't worry about zones or any of that , I just put on music and do 4 or 5 songs at a time or until im gassed for the session if its a non lift day. So its steady state for sure , 20 miles at least up to 30 on high days.

Its like my Zen time , I actually enjoy it.

 

[BrotherIron]

Less than ideal prep for today's training. I got a snack in at 8am and then didn't eat or drink anything before lifting, which took place a little after 1pm. Had to go to 3 job sites today and since this is my first day back actually lifting weights I decided with those conditions to drop my top set for sumo, box squat, and RDL.

Training went better than expected. The bar moved well and my ankle feels good so I'm not complaining. I did lift with the owner of the company I'm working for which helped. I've been friends with him for probably 15years and we used to train together in the past. He enjoys my programs so he'll be a good addition.

WK1
TUES
Sumo - 135, 225, 275, 315, 345, 375, 405 x2, 435 x3
Box Squat (med Box) - 135, 185, 225 x4, 255, 285, 315 x3
RDL conventional - 135, 185, 215 x5
Accessories: Widegrip Pulldown, HammerCurl w/ Rope