Hybrid Strength Training...

[Yano]

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.

I know just how this feels , all through track throwing shot disc n hammer I was 250+ , football I hit 285 , biggest I was before I said holy fuck enough is enough was 305 ... sitting at 199 now feels AMAZING.

God Bless !!

 

[BrotherIron]

I know just how this feels , all through track throwing shot disc n hammer I was 250+ , football I hit 285 , biggest I was before I said holy fuck enough is enough was 305 ... sitting at 199 now feels AMAZING.

God Bless !!

I know I became "old" when I thought being 125+ just wasn't for me anymore. I have come to the conclusion that being lighter than 220 is to damn fragile. Yeah, I can sleep well, move easily, and still lift respectable weights at this lighter version of me.

 

[BrotherIron]

I need to start posting more often in here. I finally got settled with the new job.

Training has been the same with me. Worked up this block to pulling 455x1, squatting 435x1 (sleeves & walked out), floor press isn't work noting but I have been working on my shoulder and so I'll push it a bit and see what happens.

 

[BrotherIron]

Next block, starting on Tues is:

Tues - Sumo, Med Box Box Squat (wide stance), conventional RDL, accessories

Wed - Standing Pin Press, Floor Press, accessories

Fri - Low Bar Squat, Zercher GM, Belt Squat, accessories

Sun - Off (going to take a day off and see if that aids in my recovery)

Conditioning: Mon is 45min LISS no rest w/ weight vest walking outside, Thurs is HIIT KB swings w/ band + KB, sled runs, box jumps (2min+ rest betw 45sec sets), Sat is weighted carries (1:30 on 1:30 off). Working on Glycotic, CAC, and ETC so I work all 3 energy systems.

The goal for the off day is to help me recover and also let my weight creep back up a bit. Been sitting at 225 for to long imho. I want to get back to 230 - 235 if it'll help me get back to 500+ on pulls and squats. Never going back to 275+ but don't want to get fragile either by being to skinny.

 

[BrotherIron]

I guess I should rewrite how I came up with my system I use b/c after all it is a system (and some on here may wonder as I've been absent for sometime). I didn't create it from scratch, I hodgepodged 2 systems I liked and as I've gotten older it allows me to push while managing fatigue and keeping me healthy.

My training is a blend of Conjugate (Westside'ish) and Lily's Cube Method. I rotate my heavy days each week so each week I go heavy but with different movements to mitigate fatigue (remember I'm becoming an old fart now, lol). My training consists of max effort, speed work, volume work, and endurance work. My training block is a 5 week block with rotating goals ie. today was a heavy single (pulled 460 relatively easily today), tomorrow will be volume and endurance for floor press and OHP, and Friday will be speed squats. Next week, deadlifts will be endurance, floor press will be max effort, and squats will be volume work. This way I train all 4 different intensities each block for each movement while keeping myself from running into the ground.

I utilize bands and chains on certain days as I cannot take truly heavy singles anymore from all the joint wear and tear so I work on becoming faster and not work as much on grinding/ straining strength.

Today's training:
Sumo pulls~ 135, 225, 275, 325, 360, 395, 430, 460 x1
Box Squat (med box)~ 135, 225, 255, 285, 315, 340 x3
RDL (conventional)~ 135, 205, 225 x5
Mag Grip WideGrip Pulldown~ 110, 125, 143, 163 x8
ReverseGrip Curl (ez curl bar)~ 60, 60, 60 x8

Nothing to fancy and as you can tell I like to pull and squat, lol.

 

[BrotherIron]

This weeks training highlights....

Tues - Sumo 460x1 (pretty damn easy)
Wed - Floor Press 185+30 chain x5 (finally shoulder is working with me and not against and it felt like a warm up)
Fri - Speed Squats 260+choked monster mini for 7 triples w/ 1:30 rest

 

[BrotherIron]

Wave 7 Wk 2
Sumo - 285x5, 320x5, 355x10
Speed Box Squat + choked mini - 185+Mini x3, 205+Mini x3, x3, x3, x3
RDL conventional - 205x5, 235x7
Accessories: WideGrip Pulldown, Low Row, ReverseGrip Curl

 

[BrotherIron]

Wk 2
Speed Floor Press +30 chain - 115+30 for 8 triples
Standing OH Pin Press - 135, 150, 165, 180 x3, 155+ chain x2
Accessories: Low Row SS Rear Delt, Incline DB Fly, Rolling Tri Ext SS CGBP

Back Squat - 345, 380 x3, 415 x5 (easy set of 5, very happy)
Zercher GM - 185, 205, 225 x5
Belt Squat (high bar position)- 45 plates total; 5, 6, 7 x8
Accessories: GHR, Bulgarian Split Squat, DB Curl

 

[BrotherIron]

You'll notice I only put the main lifts in and the main assisting lifts. The other accessory lifts I only name. The only one I track are my main. The others I push but also go by feel so I auto regulate them meaning if I'm feeling great I'll push like hell and if I'm feeling "off" I'll back off them. I don't adjust my main lifts. I find this works well for me.

And when I post my training for example:
Back Squat - 345, 380 x3, 415 x5
this means 345 x 3, 380 x 3, and 415 x 5. If I don't write the number (like with 345) it's the same as the last one before it changes. So this means I performed triples up to my last working set (imho is one that matters most).

 

[BrotherIron]

Old age seems to kick me in the ass every once in a while... I used to have issues with my left brachioradialus back when I was Oly lifting. Yesterday I strained it doing reverse curls with an ez curl bar strangely with a weight I've used over a dozen times but it would seem yesterday it wasn't the right weight.

Put CBD oil on it, passively moved it through ROM, and even utilized a bit of low pressure Graston. It's feeling better today but that means conditioning today and not floor press and OHP. I'll move that to tomorrow and then scale accordingly for my assisting lifts.

Yesterdays workout:

WK3
Sumo Pull - 315, 355, 390 x3, 425 x5
Box Squat (bed box) - 255, 285, 315, 340 x3
RDL conventional - 185, 210, 235 x5
Accessories: MagGrip Med Pulldown, Low Row, Reverse Curl

 

[Yano]

Old age seems to kick me in the ass every once in a while... I used to have issues with my left brachioradialus back when I was Oly lifting. Yesterday I strained it doing reverse curls with an ez curl bar strangely with a weight I've used over a dozen times but it would seem yesterday it wasn't the right weight.

Put CBD oil on it, passively moved it through ROM, and even utilized a bit of low pressure Graston. It's feeling better today but that means conditioning today and not floor press and OHP. I'll move that to tomorrow and then scale accordingly for my assisting lifts.

Yesterdays workout:

WK3
Sumo Pull - 315, 355, 390 x3, 425 x5
Box Squat (bed box) - 255, 285, 315, 340 x3
RDL conventional - 185, 210, 235 x5
Accessories: MagGrip Med Pulldown, Low Row, Reverse Curl

try getting some bpc/tb in there for a few weeks , really making a difference on my in again out again left delt. even saying the words " bench day" some times it just tears on its own

 

[The other Snake]

Old age seems to kick me in the ass every once in a while...

Hate to be the one to tell ya but it's only going to get worse.