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Hybrid Strength Training...

BrotherIron

BrotherIron

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Mar 6, 2011
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Conditioning went much better today. I think the actual day off is helping me and allowing me to push more on my training days and my 2 conditioning days. I just don't feel run down.


CONDITIONING:
Weighted Carries; 44lbs KB (each hand)
30min Total Time
10min @ 6% incline and 3mph; 5min w/ 44lbs KB per hand and 5min bodyweight only
10min @ 4% incline and 3mph; 5min w/ 44lbs KB per hand and 5min bodyweight only
10min @ 2% incline and 3mph; 5min w/ 44lbs KB per hand and 5min bodyweight only

Single Arm weighted carries; 70lbs KB
3 walks; 100ft (per hand) and 1:30min rest
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,709
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Some piece of shit shatter my back window so I couldn't train at my main gym so I had to go to the commercial gym. So, did what I could. It was like playing with Legos.

WAVE1 WEEK2 DAY4
BENCH/ OHP

Decline Bench Machine~ 45x10, 70x7, 85x7, 100x6, 70x12
Pin Press~ 135x5, 185x3, 210x3, 235x3, 260x3
JM Press~ 100x8, 120x8, 140x8, fdrop 120x10/ 40x8, x8, x8 fdrop 30x12
OHP Machine~ 70x7, 85x7, 100x7, 115x7, 130x7
NarrowGrip Pulldown~ 99x10, 111x10, 121x10, 131x6/ 99x8
 
BrotherIron

BrotherIron

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Mar 6, 2011
10,709
2,794
Things are finally clicking. Wedging better and starting with a higher hip position is making deads feel easy again. Added an additonal set and it was a cakewalk. Posted my vids so I could review them. A very good day needless to say.

WAVE1 WEEK3 DAY1
DEADLIFT/ SQUAT

Conv. Deadlift~ 135x3, 225x3, 325x4, 375x4, 415x4, 405+40lbs chain x4
belt 415 and 405 set. hook grip on all sets
Speed Box Squat +chain +monster mini (med box)~ 135+C+Bx3, 225+C+Bx3, 265+C+Bx3, x3, x3, 275+B+Cx3, x3, x3
1min rest, no knee sleeve
Deficit Dead~ 135x3, 225x3, 325x3, 355x3, 385x3, 415x2
HexBar Row~ 50x10, 75x8, 100x8, x8, 75x8/ 50x10
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,709
2,794
Felt a slight feeling in my groin area (left leg). I got a lil loose on my box squats b/c the weight was so light and I was trying to explode as much as possible. Anyways, took it easy on sled pulls today. No pain, no discomfort so I'm trudging through.

Conditioning:
Sled Pulls (facing forward w/ harness, sled behind)~ 90lbs x120ft, 135lbs x120ft ( 8 sets )
1:30min rest

Lateral Sled Pulls~ 45lbs x110ft ( 2 sets )
1:30min rest

Nice and easy. I'm going to alternate each week (pulling while walking forward, big steps & pulling backwards).
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,709
2,794
Not a bad day of training. Shoulder cooperated a bit more. I decided to use my axle instead of my football bar. I know I can't train with it for more than 5 or so weeks and then it'll be 10 weeks or so with the football bar. (football bar is just easier on my shoulder).

WAVE1 WEEK3 DAY3
BENCH/ OHP

Bench w/ axle +70lbs chain~ 75+chain x7, 115+C x7, 135+C x7, 165+C x7, 195+C x7, 215+C x7
Pin Press w/ axle +70lbs chain~ 165+C x5, 190+C x5, 215+C x4, 240+C x2
JM Press w/ axle~ 100x10, 120x10, 140x8
OHP Machine (no band)~ 70x6, 90x6, 100x6, 110x6
NarrowGrip Pulldown/ Alt DB Curl~ 100x10/ 40x6, 110x10/ 35x9, 110x10/ 35x6 drop 25x6
IsoRow~ 90x15
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,709
2,794
Skipped training on Friday. Went to Six Flags... was ok. 40% of the park isn't open yet probably due to ticket sales being down and the fact people would rather sit on their fat ass than work.

Trained today (everything done in under an hour). Will be doing OHP and sleds tomorrow.

WAVE1 WEEK3 DAY3
SQUAT

Speed Squat w/ SSB +110chain~ 125+Cx3, 175+Cx3, 215+Cx3, 265+Cx3, +Cx3, +Cx3, +Cx3, +Cx3, +Cx3, +Cx3, +Cx3
1:30 rest and I was tired so I wore my belt
Standing GM w/ SSB~ 125x3, 175x3, 205+Cx3, 225+Cx3, 245+Cx3, 265+Cx3
Hack Squat SS Leg Ext~ 90x10/ 90x15, 115x8/ 90x15, 135x8/ 90x15
GHR~ BWx10, monster mini x11
 
BackAtIt

BackAtIt

MuscleHead
Oct 3, 2016
2,185
665
Trained today (everything done in under an hour). Will be doing OHP and sleds tomorrow.


BI, I've pushed the sled a few times now....I'm not sure what benefits it yields?....What have u noticed that it (sled work) does to enhance your physical prowesses?....


.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,709
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BI, I've pushed the sled a few times now....I'm not sure what benefits it yields?....What have u noticed that it (sled work) does to enhance your physical prowesses?.....

It helps open my hips and get blood flowing. Helps strengthen my knees (connective tissue). Burns Kcal in a fun form. I can't just sit on a bike. Increasing my cardio capacity aids in my recovery and allows me to push harder in my training sessions. Pulling the sled forwards really hits the hams, glutes, hips, etc. Pulling the sled backwards also hit my ankle mobility which is something many need to work on.
 
BrotherIron

BrotherIron

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Mar 6, 2011
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What a shit show of a day but it's over... Got in to train at 10pm. In and out quick because the gym closes quick. Shoulder wasnt happy but I'm not surprised since training was rushed.

WAVE1 WEEK4 DAY1
OHP/ BENCH

Z-Press~ 85x8, 115x3, 140x2, 160x2, 180x2, fdrop 140x8
Standing PinPress~ 135x3, 155x3, 175x3, 195x2
Lateral Raise Machine~ 70x12, x12, x12/ 40x12
Rear Delt Raise~ 16x15, 11x15
CloseGripBench Machine~ 45x10, 60x8, 75x8, 55x10
OH Tri Ext (Cable)~ 33x12/12, x10/10
 
BackAtIt

BackAtIt

MuscleHead
Oct 3, 2016
2,185
665
It helps open my hips and get blood flowing. Helps strengthen my knees (connective tissue). Burns Kcal in a fun form. I can't just sit on a bike. Increasing my cardio capacity aids in my recovery and allows me to push harder in my training sessions. Pulling the sled forwards really hits the hams, glutes, hips, etc. Pulling the sled backwards also hit my ankle mobility which is something many need to work on.


Thanks for the info, bro!...I haven't worked legs in quite a while now...Didn't realize pulling the sled would work legs that well...I may be able to work with this...Again, thank you for the tip!....


.
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,709
2,794
Not my best day but still clocked in and did work. Knee felt a bit soft (twingy) so I cut my deficit deads short. I didn't wear my knee sleeves on squats and I think I should have. Won't make that mistake again.

WAVE1 WEEK4 DAY2
DEADLIFT/ SQUAT

Speed Pulls +chain +monster mini~ 135+Bx3, 225+Bx3, 265+Bx3, 265+B+C x3, x3, x3, x3, x3, x3, x3, x3
1:30min rest
Box Squat~ 135x3, 225x3, 275x3, 325x5, 355x5, 385x6
Deficit Dead~ 135x3, 225x3, 325x3, 355x3
HexBar Row~ 75x10, 100x10, x10, x10/ 75x10/ 50x10
 
BrotherIron

BrotherIron

VIP Member
Mar 6, 2011
10,709
2,794
Press day was ok. I pushed a bit more. Still limited by this shoulder, and always will be most likely.

WAVE1 WEEK4 DAY3
BENCH/ OHP

Bench w/ axle+70lbs chain~ 75+Cx4, 115+Cx4, 165+Cx4, 195+Cx4, 225+Cx4
PinPress w/ axle+70lbs chain~ 165+Cx3, 195+Cx3, 225+Cx3, 250+Cx3
JM Press/ KB Curl~ 105x10, 125x10, 145x10/ 30x9, x9, x9
OHP Machine (plateloaded) each arm~ 70x10, 80x10, 90x10, 100x10
CloseGrip Pulldown~ 100x10, 110x10, x10
IsoRow~ 115x12


Another easy leg day. Since it's a reset, I won't get to "test my real singles for months". At least right now I can really work my assisting work which is how I originally built my big squat in the first place. Felt good to GM 285x3 today. I haven't done that in a while. Need it in the 3's to push the boundaries of what I want.

WAVE1 WEEK4 DAY4
SQUAT

Squat~ 145x3, 235x3, 325x1, 385x1, 435x1, 485x1, 475+45lbs chain x1
Standing GM~ 125x5, 215x4, 240x4, 265x4, 285x3
Hack Squat/ Leg Ext~ 115x10/ 90x15, 135x10/ 90x15, 160x8/ 90x15
GHR~ monster mini x10, x10, x8
 
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