Hybrid Strength Training...

[BrotherIron]

My set up is like this:

Wk1
Tues Dead MaxEffor 2, 2, 2, 1, +1 @ 80% of that single + 20% of 1RM chain weight. % are 80, 84, 88, 92, 80% of the 92 + 60'ish in chain
Thur Floor Press Endurance 6, 6, 6. % are 55, 60, 65
Sat Squat DynamicEffort 2, 2, 2, 2, 2, 2, 2. % are 55 + 20% split betw band/ chain weight

Wk2
Tues Dead E.
Thur Floor Press Volume 5, 5, 5, +3 @ 80% of that top 5 + 20% in chain weight. % are 70, 75, 80
Sat Squat V.

Wk3
Tues Dead V.
Thur Floor Press DE
Sat Squat E.

Wk4
Tues Dead DE
Thur FloorPress ME
Sat Squat ME

Wk5
Recovery 2 sets @ 55% for all 3 days and then start the next 5 week block.

As you see the training intent is changed each day. Endurance is kept to no more than 6 reps b/c I'm training strength endurance and not muscle endurance.

 

[BrotherIron]

Ankle continues to feel better.

The big help with it was wearing the running shoes, the Voltarin (topical), the internal/ external rotations, flexion/ extensions, etc.

The turning point was wearing the running shoes. They help shorten tendon since it's cushioned and has a increased heel height. They also cup the foot well and supper it too.

I definitely feel better after taking the TB500, even though it's only been 1 shot. I'll take another 500mcg shot on Mon and one on Thurs before I squat on Friday.

 

[BrotherIron]

Thinking when the TB500 is done I may try Tesamorelin w/ 5on/2off @ 250mcg each day protocol for 4 months. Like I stated, I'm thinking of expanding my TRT protocol.

 

[BrotherIron]

I seem to have a discomfort in my calf (upper and outer portion) which could be a protective mechanism from my body since I've been loading my ankle more. It could be fibularis longus or brevis that may have tightened up. Both of these help stabilize the ankle during dorsiflexion and eversion.

I'll work on it by:

• Soft tissue release - use a lacross ball to roll slowly over the area, and then sit in the spot for 45sec
• Stretch - do some gentle stretch (sit with my leg straight and pull my foot inward and up slightly (hold for 20 sec)
• Ankle circles - 2 sets of 20 smooth rotations in each direction

Anyways.... Training went well today:

TUES
Sumo - 135, 225, 275 x5
RDL Conventional - 135, 155 x5
Accessories: wide maggrip pulldown, hammer curl

Tomorrow, I'll floor press, standing oh pinpress, hs iso row, straightbar pressdown

 

[Yano]

I seem to have a discomfort in my calf (upper and outer portion) which could be a protective mechanism from my body since I've been loading my ankle more. It could be fibularis longus or brevis that may have tightened up. Both of these help stabilize the ankle during dorsiflexion and eversion.

I'll work on it by:

• Soft tissue release - use a lacross ball to roll slowly over the area, and then sit in the spot for 45sec
• Stretch - do some gentle stretch (sit with my leg straight and pull my foot inward and up slightly (hold for 20 sec)
• Ankle circles - 2 sets of 20 smooth rotations in each direction

Anyways.... Training went well today:

TUES
Sumo - 135, 225, 275 x5
RDL Conventional - 135, 155 x5
Accessories: wide maggrip pulldown, hammer curl

Tomorrow, I'll floor press, standing oh pinpress, hs iso row, straightbar pressdown

If that feels "deeper" than the gastrocnemius it might be soleus ? it runs underneath that but they both use the same attachments and insertions basically north and south so to speak.

Both of them work foot flexion and point the toes/foot downward but the soleus takes over a ton of the work load as the leg bends into a squat , the gastroc has no mechanical advantage at that point.

Soleus also takes over and stabilizes forward sway and lean ... cup of chai and the bong .. I sure aint no Dr but I screwed mine up once at the dojo back 1000 moons ago and it just popped into my head.

 

[BrotherIron]

If that feels "deeper" than the gastrocnemius it might be soleus ? it runs underneath that but they both use the same attachments and insertions basically north and south so to speak.

Both of them work foot flexion and point the toes/foot downward but the soleus takes over a ton of the work load as the leg bends into a squat , the gastroc has no mechanical advantage at that point.

Soleus also takes over and stabilizes forward sway and lean ... cup of chai and the bong .. I sure aint no Dr but I screwed mine up once at the dojo back 1000 moons ago and it just popped into my head.

It's not deeper. It's on the outside, lateral, upper portion of the calf. It feels like it's being utilized as a limiter as in ROM. It's keeping me from the last few degrees ROM. I can't say with certainty that it's a knot but it does feel a bit like it in the area. I know.

This manifested as I was working my ankle more and my ankle was feeling better which is why I think it's more like a limiter than a knot, but I could be wrong. It felt much better after I trained and I'm interested to see if it feels even better tomorrow after I train again (it's upper body though but still I'll be more active and more mobile).

 

[BrotherIron]

This journal has lately been more of a sounding board than posts of actual lifts.

I will say it's nice to have the time to come on here and put my thoughts to paper, so to speak.

 

[monsoon]

Me too, I have a old school notebook, I’ve kept a log for 25 or more years but it doesn’t respond much.

 

[BrotherIron]

Me too, I have a old school notebook, I’ve kept a log for 25 or more years but it doesn’t respond much.

The good 'ol days. I used to always have my bound book that I'd write in my training and these days I put it on an excel spreadsheet and take a pic.

Maybe it's time to go back to the old pen and paper.

 

[BrotherIron]

Rehab Wk
Floor Press +30 chain - 95+30, 115+30, 115+30 x5
Standing OH Pin Press - 85, 105 x5
Accessories: HS IsoRow, straight-bar pressdown

Squat - 185, 225, 265 x5 w/ pauses (to ensure ankle felt ok)
Zercher GM - 135, 155 x5
Accessories: GHR, alt biceps curl

Ankle is feeling good and I'm excited. Not going to rush it. I'll go up to 70% next week and also use some band and chain. After, it's full bore and then I'll split the accommodating resistance to 1/2 band & 1/s chain.

 

[BrotherIron]

I'm also playing with new program I'll start in Jan'ish.

I like the days but I tweak my ME day. I make the % drop 85% instead of 80%. That would make that single top out at 95% and the last straight bar weight single would still be 92%. This would make it a confidence booster and truly work the neural adaptation while pushing myself.

 

[BrotherIron]

Ankle continues to feel better and the knot (or restriction) I was experiencing on the outside calf seems to have subsided. So, this coming week is a bridge and then it's back to business as usual...

I would like to pick everyone's brain on the peptide, Tesmorelin. What are you thoughts? How'd you run it? Duration of time you ran it?

I'm thinking of running it at 333mcg 5on/2off, taken at night probably right before bed and my last meal 90min prior will be just protein and med fat (no carbs). I'm looking for the recovery benefits from it.