Hybrid Strength Training...

[BrotherIron]

Still a bit under the weather. Happy with how it went though.

WK3 - FRI
Squat - 135, 185, 225, 275 x3, 325 x5, 360 x6
Zercher GM - 135, 185, 225 x5
Speed Belt Squat (high bar) + 2 RedMini - 90+2R, 140+2R, 190+2R for 5 triples
Accessories: GHR, Leg ext, DB Alt BicepsCurl

 

[BrotherIron]

On incline, I can't let the bar come down to my clavicle when there is any actual weight on the bar. My shoulder won't allow it so I only use full ROM on my opening warm ups and then utilize a 2 board. The weight is very light but I have to be careful not to reinjure my shoulder. I would say it was a RPE5 for 175 x8. I'll slowly add more weight but I'll listen to my body.

WK3 - SAT
Incline Bench (smith) - full ROM 95 x10, 115 x10, 2brd 135 x8, 155 x8, 175 x8
Lateral Raise machine - 70, 80, 80, 80 x10
Rope OH Tri Ext - 33, 38 x10/ 10 (10 with hands apart and 10 with hands together)
Bent Over Row (belt squat) -90, 140, 140, 140 x8

Weighted Carries
Belt Squat Marches - 90, 135, 135, 135 for 45 sec marching while holding a medicine ball & 2min rest betw sets
Clean Grip Marches - 35 in each hand for 4 sets, marching 45sec & 1:30 rest betw sets
1-Arm Offset Marches - 44 in 1 hand down & other back for 4 sets, marching 40 secs per hand, switch without a break and march 40sec & 1:30 rest betw sets

 

[BrotherIron]

WK4 - MON
45min walking on Treadmill, LISS Cardio.

My duffel I carry my chain in came completely undone. So, I decided to put it all in a 5gallon bucket and use rockers to move it. I'll pick up another set of chains soon and that's how I'll transport it when I use all of the chain. For just 1 set, I can carry it in.
WK4 - TUES
Speed Sumo +60lbs chain - 135+C, 225+C, 265+C for 7 doubles w/ 1:15min rest
Speed Box Squat + 60lbs chain (med box) - 135+C, 185+C, 200+C for 5 doubles w/ 1min rest
Conventional RDL - 135, 185x5, 215 x7
Accessories: medgrip pulldown, rope hammer curl

 

[Yano]

WK4 - MON
45min walking on Treadmill, LISS Cardio.

My duffel I carry my chain in came completely undone. So, I decided to put it all in a 5gallon bucket and use rockers to move it. I'll pick up another set of chains soon and that's how I'll transport it when I use all of the chain. For just 1 set, I can carry it in.
WK4 - TUES
Speed Sumo +60lbs chain - 135+C, 225+C, 265+C for 7 doubles w/ 1:15min rest
Speed Box Squat + 60lbs chain (med box) - 135+C, 185+C, 200+C for 5 doubles w/ 1min rest
Conventional RDL - 135, 185x5, 215 x7
Accessories: medgrip pulldown, rope hammer curl

Tuff Bucket 16"x20" Canvas (200Lbs.)

The Tuff Bucket XL is generally used for hauling large, heavy loads. The larger diameter of this bucket will allow it to carry specialized tooling that is stored and transported in protective cases, such as the Shaft Hog or Easy Laser alignment systems.

www.dakotariggers.com

 

[BrotherIron]

Tuff Bucket 16"x20" Canvas (200Lbs.)

The Tuff Bucket XL is generally used for hauling large, heavy loads. The larger diameter of this bucket will allow it to carry specialized tooling that is stored and transported in protective cases, such as the Shaft Hog or Easy Laser alignment systems.

www.dakotariggers.com

Thanks. That's a bit pricey. My leggo'd piece works. It just doesn't look nice. A 5gallon bucket with a dolley underneath works and only cost me $30. They extra money I'll use for another set of chains.

The shit thing of it all is an employee dragged my bag across the gym floor (without asking me) to where I got it when I was ready to leave and when I lifted it, the whole thing fell apart. I had been meaning to switch it out for something else but it shouldn't have been touched. I made it known if it's touched again, there will be consequences.

 

[BrotherIron]

I know for so many on here, you look at my pressing and ask yourself? What the hell? This is piss poor in terms of weight lifted. I'd agree if it wasn't for the accrued shoulder injuries I've endured over the decades.

This was a great session.... why, b/c my shoulder felt great and the weight moved easily. I'm inching my way... If I can continue to feel this good I believe I can get my strict OHP back to 200 and my Floor Press back 265- 275+C. I just have to listen to my body and be patient.

WK4 - WED
Floor Press +40lbs chain - 95+C, 115+C, 130+C, 155+C, 180+C, 205+C x3, 230+C x2
Standing OH Pin Press - 85, 105, 120, 140, 160 x3, 180 x4
Accessories: H.S. IsoRow, Rear Delt, Straightbar Pressdown

 

[monsoon]

I know for so many on here, you look at my pressing and ask yourself? What the hell? This is piss poor in terms of weight lifted. I'd agree if it wasn't for the accrued shoulder injuries I've endured over the decades.

This was a great session.... why, b/c my shoulder felt great and the weight moved easily. I'm inching my way... If I can continue to feel this good I believe I can get my strict OHP back to 200 and my Floor Press back 265- 275+C. I just have to listen to my body and be patient.

WK4 - WED
Floor Press +40lbs chain - 95+C, 115+C, 130+C, 155+C, 180+C, 205+C x3, 230+C x2
Standing OH Pin Press - 85, 105, 120, 140, 160 x3, 180 x4
Accessories: H.S. IsoRow, Rear Delt, Straightbar Pressdown

Not me, I’m impressed. I can barely get the bar over my head lately. Most of my OH work comes from getting and returning the special bars to where I store them on top of the rack.

 

[Yano]

Thanks. That's a bit pricey. My leggo'd piece works. It just doesn't look nice. A 5gallon bucket with a dolley underneath works and only cost me $30. They extra money I'll use for another set of chains.

The shit thing of it all is an employee dragged my bag across the gym floor (without asking me) to where I got it when I was ready to leave and when I lifted it, the whole thing fell apart. I had been meaning to switch it out for something else but it shouldn't have been touched. I made it known if it's touched again, there will be consequences.

They are expensive , usually use em on a boom to bring stuff up or down a level or two but they can be handy for other stuff and are built for abuse

 

[BrotherIron]

Not me, I’m impressed. I can barely get the bar over my head lately. Most of my OH work comes from getting and returning the special bars to where I store them on top of the rack.

I miss specialty bars. I'd love to have a football bar to press with or a bamboo bar to do rehab with.

I'm looking at ditching Crunch and going back to a PLing gym for that very reason.

 

[BrotherIron]

They are expensive , usually use em on a boom to bring stuff up or down a level or two but they can be handy for other stuff and are built for abuse

The bucket and the dolley will work for now. I'll pick up another set of chain in the next month with the money I didn't need to use to transport them.