Hybrid Strength Training...

[BrotherIron]

We've reached an issue with my weighted carries. After the 20kg KB there is a 24kg KB and that's almost an 10lbs increase per hand. Thinking of trying the additional weight with a 2min hold/ 2min BW walk and perform that for a total of 24min. I would work to increase the time over time. I know I cant hold it for 5min straight to begin with.

CONDITIONING:
Weighted Carries; 44lbs KB (each hand)
26min 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
6 @ 2% incline and 3mph; 3min w/ 44lbs KB per hand and 3min bodyweight only

Single Arm weighted carries; 70lbs KB
2 walks; 100+ft (per hand)
1min rest

 

[BrotherIron]

Wow, how the time flies. Needless to say it's been a while.

I'm still lifting. Dropped a few more lbs (down to 227lbs). Been working on my mobility (hip and ankle) and made appreciable progress. I now Oly front squat in flat soled shoes and am able to easily pull sumo. Thinking of switching to flat soled shoes for back squat in the near future.

WAVE1 WEEK1 DAY1 Strength
DEADLIFT/ SQUAT
Conv. Dead~ 315x1, 340x1, 385x1, 430x1
Sumo Dead~ 315x3, 345x3, 375x3, 405x3
Oly Front Squat~ 225x5, 255x5, 285x3
Hex Bar Row~ 70x10 x10 x10 (cluster set)
High Row~ 80x10, x10, x10

DAY2 Endurance
OHP/ BENCH
Z-Press~ 85x7, 115x7, 135x7, 155x7
Plate Loaded OHP (each)~ 80x10, 95x10, 110x10
Lat Raise SS Face Pull~ 100x10/ 55x18 (3 sets)
OH Tri Ext SS Hammer Curl~ 38x12/ x15 (3 sets)
Plate Loaded Decline Bench~ 80x10, x10

CONDITIONING- Sled Pushes
Total Time >20min
Sled ~ 100lbs x90ft (2 sets), 135lbs x90ft (2 sets), 160lbs x90ft (2 sets), 185lbs (2 sets).
2min rest betw sets

 

[genetic freak]

Nice work. I have not done the z-press in a while. Might add it in this week.

 

[BrotherIron]

Wow, it's been a while since I've posted in here.

A lot has happened. I've finished school and now have a degree in FI & CIS as well as Microbio. I've had a close family member pass, and I've begun a new career.

My training has changed a bit too because of injuries and just wear & tear from decades of lifting, competing, and getting injured.

I'll start posting my training again this week. I'm coming off an injury now but I'm happy to be back in the gym and heading in the right direction.

 

[monsoon]

Well, Im still a dumbass as confirmed by various institutions and government agencies but still interested to hear what’s going on with your training.

 

[BrotherIron]

Well for starters, I can no longer front squat. Right shoulder is fucked from Oly lifting injuries and so it goes numb when I go heavy and therefore have switched to zercher squats. Been using more chain and bands lately as I only go heavy like 1x a month. Made my main pull sumo now and my assisting is conventional or trap bar.

 

[Yano]

Well for starters, I can no longer front squat. Right shoulder is fucked from Oly lifting injuries and so it goes numb when I go heavy and therefore have switched to zercher squats. Been using more chain and bands lately as I only go heavy like 1x a month. Made my main pull sumo now and my assisting is conventional or trap bar.

Great to see ya man !!

 

[Berserker_D]

Brother Iron is an inspiration!
Glad to see you back grinding brother

 

[BrotherIron]

Great to see ya man !!

Thanks. It's good to be back.

Brother Iron is an inspiration!
Glad to see you back grinding brother

Been far to long.

I'll be posting my training again. Numbers aren't anything to tear underwear over but I'll get them back by the years end.

 

[BrotherIron]

Still at it but had a pec injury, shoulder/ elbow reinjury so rebuilding. Feeling better so will start pushing moreso. Gotta pick up more chain as I'll need it. 1 set of mine was taken so I need to replace it. I'll pick up a med set since I can't to heavy yet.

WEEK 1
TUES
Sumo - 375, 415, 445x3
Box Squat (low box) - 265, 305, 335x3
MagGrip Pull - 115, 130, 147x8
Landmine Row - 50, 60, 70x8
Sumo RDL w/ DB - 35, 35x10
Hammer Curl - 44, 49, 49x10

THUR
Standing Pin Press (OH) - 110, 130x8
Floor Press +chain - 115+ chain, 135+ chain, 155+ chain x8
Low Row w/ Rope SS Rear Delt - 99, 105, 105x10 / 3blocks x15
Incline Fly - 30, 30, 30x15
Decline SkullCrusher - 27.5, 30, 30x10

FRI
Speed Squat +red mini - 265+ choked mini, 9 doubles
Standing GM - 195, 215, 255x5 w/ pause
Zercher Squat +chain - 145+ chain for 5 triples
GHR - 25, 25, 25x6 / bodyweight x7
Kossack Squat - 30, 30x10
Preacher Curl - 40, 50, 50x10

 

[BrotherIron]

Finished off this wave with floor pressing 185+ chain x6 (easy, this means pec is feeling good and I hit stop riding the brakes) and squatted an easy 425x2.

Making some changes to my lifts. Nothing to crazy, just dropping a movement as my amount of movements had begun to be a bit long winded. Keeping it to 5-6 movements each training day.

 

[BrotherIron]

And still weighing in around 225. No desire to ever by my former size. I'll probably sit at 105kg (231' ish) and just stay there. My weight right now hovers between 225 - 230. For those that don't know me, I was 125+ kg 'er for over 15years (sat around 290 for a decade) but I'm not stepping in front of 3 judges ever again and my body doesn't need to hold that kind of mass anymore. I'm to old and to broken, so now I lift for fun and try new things which allows me to work around my issues.