Hybrid Strength Training...

[BrotherIron]

WK2 - FRI
Squat - 135, 225, 265, 305, 345, 385, 425 x3
all felt incredibly light and the bar moved fast.
Standing GM - 135, 185, 215, 245 x5, 275 x4
Belt Squat (per side) - 45, 70, 90, 115, 135, 160 x5
high bar meaning upright with plenty of forward knee travel
Accessories: GHR, Bulgarian Split Squat, DB Biceps Curl

WK2 - SAT
Smith Machine (30 degree) - full ROM 95, 120, 145, 2Board 170, 195 x7
Side Lateral - 80, 80, 80 x8, 60 x10
OH Rope Tri Ext - 33, 38, 38 x8
Conditioning:
Belt Squat - 3 sets: 90lbs belt + 30 weighted med ball 1min 5sec march/ 2min 30 sec rest
Offset 1 Arm KB Carry (KB attached to band) - 3 sets: 45 sec march each hand/ 2:30 rest
Clean Grip KB Carry (both hands) - 3 sets: 35lbs KB 45 sec march / 2min rest

 

[BrotherIron]

42 min walking on the treadmill. Bodyweight. Next week, I'll use the weight vest. LISS cardio session in the books.

 

[BrotherIron]

I've had it with Crunch. Had to use the bent DL bar again today. DL 455 x3 easily but I have to go elsewhere. My training partner who trains with me from time to time (and is my boss) suggested he leave a company truck at my house since I have a DL bar and we could bring it to Crunch. That's an idea but I like the idea of just going to the gym where I have it stored and use it there. I also have an axle, football bar, and a 55lbs squat bar that too.

I may switch DL to Monday since the wife is at school most of the day on Tues and isn't there on Monday and we're sharing 1 vehicle at the moment. The other is being used by her mom, which is fine seeing as I work from home and don't really need a vehicle right now.

WK3 - TUES
Sumo - 135, 225, 275, 335, 375, 415, 455 x3
Pause B. Squat +70lbs chain (3 sec pause)- 135+C, 185+C, 235+C, 265+C, 295+C x3, 325+C x2
RDL coventional - 135, 195, 225, 255 x5
Accessories: med grip pulldown, rope hammer curl

 

[BrotherIron]

WK3 - WED
Floor Press +40 chain - 95+C, 120+C, 140+C for 7 doubles w/ 1 min rest
Standing OH Pin Press - 85, 120, 140 x5, 160 x7
Accessories: IsoRow, Rear Delt, Rolling Tri Ext

WK3 - THUR
Conditioning: KB+Red mini Swings/ Sled Pulls; forwards & backwards/ Single Leg Squats
There wasn't a box for me to perform box squats and Crunch was a zoo.

WK3 - FRI
Squat - 135, 185, 225, 265, 300 x3, 335 x5, 370 x6
Standing GM - 135, 185, 215 x5, 245 x7
Belt Squat +2Red mini - 70+2R, 95+2R for 4 triples w/ 45 sec rest
Accessories: GHR, B. Split Squat, Alt DB Curl

Going to look at another Crunch tomorrow as there is another one 20min away. The wife doesn't have the time to go to our old spot but she hates this Crunch so I'll try a different one tomorrow.

 

[BrotherIron]

WK4 - TUES
Speed Sumo +70chain - 135+C, 225+C, 270+C for 7 doubles w/ 1min rest
Paused Squat +70chain (3 sec pause) - 135+C, 185+C x3, 235+C, 265+C, 295+C x4
RDL conventional - 135, 195 x5, 225 x8
Accessories: widemag pulldown, rope hammer curl

 

[Cohiba]

How's it going with the NAD?

 

[BrotherIron]

How's it going with the NAD?

Haven't started it yet. I'm running GHK-Cu and will run it another month before adding the NAD+ into the mix. I want to introduce each new variable separately so I can see what impact they have.

 

[BrotherIron]

Trained with my boss. I had to change my sets as his shoulder was bothering him. This meant a lot of more sets leading up to the top work set. I was happy with 245+40 considering I was on little food and almost no rest betw sets. That's how he likes to train. This doesn't happen all the time so I just went with it.

I'll be subbing out OHP Pin and putting in Zpress the next block as I've plateaued with Pin press.

WK4 - WED
Floor Press +40chain - 125+C, 145+C, 165+C, 185+C, 205+C, 225+C x3, 245+C x1
Standing OH Pin Press - 85, 120, 140, 160 x5, 180 x2
Accessories: low cable row, rear delt, incline db fly, rolling tri ext

 

[BrotherIron]

WK4 - THURS
Conditioning: 35lbsKB+Red mini band Swing x3/ Sled Sprints forward & backward/ 26" Box Jump x3
did this for 7 rounds so 15min total.

Went to a job site and was gone from 7:30am - 3:30pm. Only had a shake and protein cookie whole time. When I got back I trained but abridged my training since I didn't have any food in me. Still happy with how training went today.
WK4 - FRI
Squat - 135, 225 x3, 265, 305, 345, 385 x1, 425 x3
Standing GM - 135, 185, 215, 245, 275 x4
Accessories: Bulgarian Split Squat, GHR

 

[BrotherIron]

Nothing to report this week. It's Active Recovery so the weight are 50% and so is the intensity. That means cutting the volume by 50% and the weight. I think people freak out when they are asked to do this but this "break" allows your mind, body, etc to all recover and be as prepared as it can be for the upcoming training block.

On a side note...
Everything's been booked for Peru so I'll be down in the jungle for 2 weeks working on myself. This should align perfectly. I'll be finishing this macro cycle and so when I leave it'll be time to reset. The first week back will be just getting back to eating more (as I'll be on a VERY Kcal restricted diet during that time as well as water restriction too). The second week will be active recovery and more eating to prepare me. The third week may be a bridge depending how I'm responding OR it could be the beginning of the new training cycle.

Those who know me, know I work on myself a couple times a year but this year I have the opportunity to really see how far I can go down the rabbit hole, like Alice, and I plan on following through.

 

[BrotherIron]

So, used the bent DL bar up to the last set. Was able to switch on the last set (not sure that was a good idea). Only 465 for a double. Felt "off" and that's probably b/c all my prior sets were with a bent DL bar.... 135, 225, 285, 325, 365, 405, 435 and then switch for the 465. I'll get another chance in 2 weeks.

WK1 - TUES
Sumo - 135, 225 x3, 285, 325, 365, 405, 435 x1, 465 x2
Pause Squat +70lbs chain (3 sec) - 135+C, 185+C, 235+C, 270+C, 300+C, 330+C x3
RDL - 135, 195, 225, 255 x5 (should have gone heavier)
Accessories: HS High Row, Hammer Curl w/ Rope

 

[BrotherIron]

Thinking of implementing Hepburn style set up for my heavy days when I get back from Peru. Thinking of performing:
Single x1, then 80% of single+chain x3, then single x1, then 80% +chain x3.

This would be a change from the normal top set and then perform 2 backdown sets.