Hyde's 8wk Ergonine Run

The AM app sucks. It's crashed on almost every post the last three days. There went three paragraphs...

In short, I'll try it.
 
I don't do it anymore because I've been flexible dieting and eat a variety of foods now.
 
Week 6, Rep Deadlift

Warmup (Cycle, Leg Curls, RDL)

Deadlift
225x5
315x4
405x1
+belt
455x1
500x1 (last warmup/opener?)
435x5, 5, 6 (PR)

2.5" Blockpulls
465x2, 2

Beltless Pause (various points)
275x5, 5

Seated Close-Neutral Cable Rows
100x12
150x12
200x12
230x8, 9

Widegrip Pulldowns
100x15
120x15
130x12
140x12
150x10

DB Shrugs (Squeeze!)
105s x20x3 sets

Hyperextension
BW+45x15, 15
+90x8, 9

This was easily the best deadlift session I've had this entire Cube cycle - quad had zero problems (despite last week's random freakout), back feels really good for once, and I'm finally getting the hips down better and some real confidence with my legdrive off the floor. Things moved pretty well and everything felt light. Just might be in line for a little meet PR if this keeps up :)

This really had me pushing hard tonight. I don't really know what they're saying either. But it gets the mood right:

[video=youtube;C-c0-tkkZmA]https://www.youtube.com/watch?v=C-c0-tkkZmA[/video]​
 
Woohoo! Congrats on the PR! What is a belt less pause?
 
Hyde said:
Week 6, Rep Deadlift

Warmup (Cycle, Leg Curls, RDL)

Deadlift
225x5
315x4
405x1
+belt
455x1
500x1 (last warmup/opener?)
435x5, 5, 6 (PR)

2.5" Blockpulls
465x2, 2

Beltless Pause (various points)
275x5, 5

Seated Close-Neutral Cable Rows
100x12
150x12
200x12
230x8, 9

Widegrip Pulldowns
100x15
120x15
130x12
140x12
150x10

DB Shrugs (Squeeze!)
105s x20x3 sets

Hyperextension
BW+45x15, 15
+90x8, 9

This was easily the best deadlift session I've had this entire Cube cycle - quad had zero problems (despite last week's random freakout), back feels really good for once, and I'm finally getting the hips down better and some real confidence with my legdrive off the floor. Things moved pretty well and everything felt light. Just might be in line for a little meet PR if this keeps up :)

This really had me pushing hard tonight. I don't really know what they're saying either. But it gets the mood right:

[video=youtube;C-c0-tkkZmA]https://www.youtube.com/watch?v=C-c0-tkkZmA[/video]​
Click to expand...
Good work man! Glad the quad is feeling better
 
puccah8808 said:
Woohoo! Congrats on the PR! What is a belt less pause?
Click to expand...

Sorry, meant that I did some pulls from the floor without the belt where I paused at various points, then tried to explode through the remainder of the lift.

Athletix said:
Good work man! Glad the quad is feeling better
Click to expand...

Thank you; crossing my fingers that it isn't an issue this Friday on squat - scheduled for a heavy day :head:
 
Nice PR Hyde.
 
Nice lifting brother,
Fingers crossed for your squatting
 
Strong PR young one!
 
RegisterJr said:
Nice PR Hyde.
Click to expand...

Driven2lift said:
Nice lifting brother,
Fingers crossed for your squatting
Click to expand...

kenpoengineer said:
Strong PR young one!
Click to expand...

Thank you, gentlemen!

Week 6, Explosive Bench

Warmup

Comp Grip Benchpress
45x5
135x5
185x5
225x1
255x1
205x2x6 sets (45 sec rests, speedwork)

CGBP
225x5, 5

Comp Grip 2-3" Pause Off Chest
195x6x3 sets

JM Press
115x15
135x9, 8

Seated Rear DB Raises
20sx15x4 sets

Dips
BW (225) +35x10, 8, 8
BWx13

Pec Deck
190x17

Everything tonight felt so light and easy (which is good, as it's explosive day); I was 222.0 upon waking (normally 224-5) so it's definitely not too much food.
 
That is some strong Close Grips!
 
RegisterJr said:
This. Where is the grip at?
Click to expand...

These were too light, but I wanted to save gas for better iso holds on the pause work - last week I hit 245x2 & 255x2 on close grip for the heavy day. It's fairly close - still on the knurling, but more than a full hand-width inside my normal competition grip (which is about 1" inside the rings).

Not really impressive; my close-grip probably only trails my normal by 15lbs lol
 
Off day tonight. Heavy squat is on tap for tomorrow evening and I can't wait. Squatting sucks, but there's something very validating about getting under a heavy barbell and taking it for a ride.
 
Hyde said:
These were too light, but I wanted to save gas for better iso holds on the pause work - last week I hit 245x2 & 255x2 on close grip for the heavy day. It's fairly close - still on the knurling, but more than a full hand-width inside my normal competition grip (which is about 1" inside the rings). Not really impressive; my close-grip probably only trails my normal by 15lbs lol
Click to expand...

I've only really done inside smooth or half/half on CG, with most of it higher rep stuff.

To have a better transfer over to bench press, should I stay in the knurling with heavier/fewer reps? I just figured the more inside the more tricep isolation.

My "comp grip" is identical to yours, FWIW.
 
Hyde said:
Off day tonight. Heavy squat is on tap for tomorrow evening and I can't wait. Squatting sucks, but there's something very validating about getting under a heavy barbell and taking it for a ride.
Click to expand...

Lol. I thought everyone loved squats.
 
RegisterJr said:
I've only really done inside smooth or half/half on CG, with most of it higher rep stuff.

To have a better transfer over to bench press, should I stay in the knurling with heavier/fewer reps? I just figured the more inside the more tricep isolation.

My "comp grip" is identical to yours, FWIW.
Click to expand...

I don't put a terrible amount of stock in isolation work, if you haven't noticed. It has its place, but the focus of my first 3 movements on the Cube is always "building through volume on the main lifts". So the 2nd two movements are just variants to approach the lift from a different way but still have a large amount of carryover. I setup with an arch still and use my legs and everything. Going very close is tough on the wrists, can also be tough on the shoulders, and if you're not on the knurling you're just increasing the odds of dropping the bar on your neck I figure. If you like a really close grip, using say a 2-board will help all of those problems though.

RegisterJr said:
Lol. I thought everyone loved squats.
Click to expand...

There's a reason they have Push/Pull & bench only, naw mean??
 
Last night:

Week 6, Heavy Squat

Warmup
Rolled ITB, Hams, Glutes
Cycle for a mile w/ flared hips
Abductor, Side Raises, Hammer Curls x3/each
BW Squats

Comp Grip Squat
47x5
137x5
227x5
317x3
387x1
+belt
442x1
392x1x2 sets
392x2x2 sets

Dead. Rolled out everything hard before I left for the gym, and really got everything warm. Knees had zero pain for the first time in almost 2 months, nothing felt tight, zero glute or quad issues. Nutrition and sleep have been great, BUT all the volume from Tuesday's deadlift coupled with a tremendous amount of lower back rounding/work at my job the last 2 days just didn't let my erectors heal, and as soon as I hit 385 without my belt my old injury freaked on me. LOTS of back pain. Wasn't worth continuing to through it; might do an aux lower body session today.

I actually took 442 off and it felt very light, went done alright but as soon as I came up I pitched a little and just dumped it. Had to attempt it a 2nd time, and I had to grind so hard you'd have thought my teeth would have been powder. 442 was as tough as 485 was 8 weeks ago. Planning on opening at 450, and jumping straight to 501. We'll see.
 
For those following and considering Ergonine...
Invalid Link Removed

Now is the time, free Analyzed Supplements with each tub ordered!!!

The best valued supplement on the market just got better
 
Damn those are some heavy squats.. I remember Steve used to wear a mouth guard so he wouldn't grind teeth together during his lifts..
 
Driven2lift said:
For those following and considering Ergonine...
Invalid Link Removed

Now is the time, free Analyzed Supplements with each tub ordered!!!

The best valued supplement on the market just got better
Click to expand...

That is an AWESOME offer - 30 bux for a month of E9 and any of those supps is incredible! The Dopadex is very good, used 3 bottles of the stuff I believe. Would really like to run some Forskolin for a couple months here soon, with the Chloro-Test would be very intriguing.
 
wasme said:
Damn those are some heavy squats.. I remember Steve used to wear a mouth guard so he wouldn't grind teeth together during his lifts..
Click to expand...

Lol they were heavier than they should have been but it's what it is. I don't actually grind my teeth, but I've seen guys wear guards plenty.

Had bfast out w/ the lady today - Steak, egg & cheese bagel & a bowl of steel cut oats covered in strawberries, pecans, and a mound of brown sugar w/ some dark Costa Rican coffee. Wish I'd taken a pic. Epic.

Mixed up some Blue Ice E9 a couple hours later and about 2/3 scoop of Focus and trudged back to the gym for some backup legwork. E9 mixes perfect in anything, btw - I can't get the stuff to clump. And whoever picked the size of the tubs, length of scooper, and dry packets it comes in deserves a pat on the back - THIS is how you package a supplement. Very minimal deadspace and everything fits well and stays emulsified.

Legwork

More rolling, cycle for hips - Everything felt awesome besides lower back

Frontsquats
45x5
95x5
135x8
185x8
225x8
+belt, loose wraps w/ caps exposed (kept em on for 15 min loose)
275x5
305x2

Legpress
5 plates/side x13
6pps x8
7pps x8
8pps x8

Lying Leg Curl
60, 80, 100, 120x5 w/ no rest
140x8
160x6, 8
180x7 ds 100x6

Bird Dogs

Should have just kept the weight at 275 for another set or 2 of 3-5 on fronts, but lost focus of the workout and of course put weight on the bar for no reason. Because my lower back needed that? Lol but it was awesome to have no knee pains; first time I've legpressed without pain in half a year. Rolling the ITBs is the ticket. Think I might try to get back into lunges and try some BSS next time even. Fun and empowering workout.
 
^ that breakfast sounds crazy good Hyde

And I agree, powder is super micronized, mixes beautifully. I like the way the mist of pink comes out of my Nanaberry when its opened
 
Driven2lift said:
^ that breakfast sounds crazy good Hyde

And I agree, powder is super micronized, mixes beautifully. I like the way the mist of pink comes out of my Nanaberry when its opened
Click to expand...

Every time I open the container it smokes! That's normal about 50% of the time for the first time you open a preworkout, but this is so dry & blended it does it every time, and the quality shows when shaken up big time. Smooth drinking.
 
Hyde said:
Lol they were heavier than they should have been but it's what it is. I don't actually grind my teeth, but I've seen guys wear guards plenty. Had bfast out w/ the lady today - Steak, egg & cheese bagel & a bowl of steel cut oats covered in strawberries, pecans, and a mound of brown sugar w/ some dark Costa Rican coffee. Wish I'd taken a pic. Epic. Mixed up some Blue Ice E9 a couple hours later and about 2/3 scoop of Focus and trudged back to the gym for some backup legwork. E9 mixes perfect in anything, btw - I can't get the stuff to clump. And whoever picked the size of the tubs, length of scooper, and dry packets it comes in deserves a pat on the back - THIS is how you package a supplement. Very minimal deadspace and everything fits well and stays emulsified. Legwork More rolling, cycle for hips - Everything felt awesome besides lower back Frontsquats 45x5 95x5 135x8 185x8 225x8 +belt, loose wraps w/ caps exposed (kept em on for 15 min loose) 275x5 305x2 Legpress 5 plates/side x13 6pps x8 7pps x8 8pps x8 Lying Leg Curl 60, 80, 100, 120x5 w/ no rest 140x8 160x6, 8 180x7 ds 100x6 Bird Dogs Should have just kept the weight at 275 for another set or 2 of 3-5 on fronts, but lost focus of the workout and of course put weight on the bar for no reason. Because my lower back needed that? Lol but it was awesome to have no knee pains; first time I've legpressed without pain in half a year. Rolling the ITBs is the ticket. Think I might try to get back into lunges and try some BSS next time even. Fun and empowering workout.
Click to expand...
I accept the pat ;)

Great work man keep it up
 
Look at this guy. Squatting cars and such.
 
RegisterJr said:
Look at this guy. Squatting cars and such.
Click to expand...

Lol I'm embarassed I could barely manage 305 on fronts....check this out:

[video=youtube;Mx6U69RObPg]https://www.youtube.com/watch?v=Mx6U69RObPg[/video]​

Driven2lift said:
I bet 2 Hyde's could deadlift a smart car.

Reminds me of a funny story, actually..
Click to expand...

Not as tough as you'd think, at least to lift an axle up and drag it like Franco Columbo. This awful woman in college drove a pink convertible Geo Metro, and one day (having enough of her crap) 4 of us turned her car sideways in her parking spot in a full parking lot. Only one guy had past lifting experience at the time, but it was like 2200lbs maybe and you're only lifting less than half at a time really a short range. She didn't leave on time that day....
 
^ lol nice!

We carried a buddies smart car into his back yard . His reaction thinking it was stolen was 100% worth the effort
 
Planned on lifting today (ohp & some upper body work normally) but I'm just dead. Birds nesting right outside our window have kept me from sleeping in last 2 days, and I'm sure all the back pain starting friday night that's still rolling is taxing me hard. I then decided to just keep it deload-y, but I'm at a point where I drank my preworkout 45 min ago and still haven't left because pushups sound impossible even.

This is the point in the Cube where the fatigue starts coming on strong (always seems like by wk 8 I start feeling broken down), so I think resting today and tomorrow before Heavy Deads on Tuesday is the best thing for progress.
 
EBF_2356 said:
Invalid Link Removed
Click to expand...

Everyone following here I strongly recommend you check out EBF's thread ^ - if you even hoist, that is!

Been digging E9 thus far, nothing bad to say. Biceps had a nice pump tonight, surprisingly. Last night's shoulder work:

Warmed up w/ lots of Klokov Presses through 110, then:

Seated Military
115x8
135x6
155x5
165x4
170x4
175x2, 2, 1, 2, 2 (30 sec rests cluster)
ds 115x17

DB Side Raises
20sx15
30sx8, 10, 8, 8
ds 15sx9

Mini-Band Pullaparts done between all the above sets

Cable Flys from higher pins
20/sidex20
25x15
30x10

Rope Tri Pressdown Hell
6-7 min of alternating w/ a buddy, one of us always going and pushing the other mercilessly



Tonight:

Week 7, Heavy Deadlift

Cycle for 6 min, light Leg Curls

Comp Deadlift
245x5
325x3
415x1
485x2
505x1
515x1 (rampy/slow grinding lock out)
415x5

Double-Overhand BB Shrugs
275x15
325x12, 10, 10
345x8

ss w/ 10 sets Calf Raises

Seated Low Cable Row
120x20
170x15
210x12
230x12
250x8

ss w/ Hanging Leg Raise
17, 15, 15

2 warmups then
Doggcrapp Hammer Curls
40s x12, 4, 4


All of the pulling was freaking terrible until my backoff set of 415, where I finally figured out why last week had been so smooth and tonight everything was rounding my upper back hard and I was in such a terrible position to pull through - I needed to not just tuck down tight, but back, like a teeter-totter. Got it right on the backdown, but I was just spent from all the awful pulling prior. Good news is next week is explosive dead, so perfect time to really hammer the technique hard.
 
Thanks for the love bro.

Nice pulls there. 515 is no joke.

I pulled 500 at 80kg and saw stars when dropping the weight after completing the rep
 
EBF_2356 said:
Thanks for the love bro.

Nice pulls there. 515 is no joke.

I pulled 500 at 80kg and saw stars when dropping the weight after completing the rep
Click to expand...

tyga tyga said:
That 515 doe 8)
Click to expand...

Meh. Did an overwarmup last week with 500 and that was way smoother than last night . Honestly 485x2 is almost tougher than 515. Anyway, I'm gonna have to get it together if I'm gonna have a shot at a PR this meet. 562 is competition PR.

wasme said:
Nice pair of workouts Hyde... strong.
Click to expand...

Thank you much, sir - they kind of pale in comparison to the volume you've been laying down on the Pak Man's routine, but it had me sweating lol

Benchpress on tap for tonight (of course, because bench always falls on days I use my shoulders a ton at work) and I'm pumped. I suck at bench, but ever since I ran the Cube Predator I've really come back to enjoying it like when I was just a bro starting out and every day was upper body day :stooges:
 
Hey anybody interested in winning a voucher at Orbit should check out this month's promo:

Invalid Link Removed
 
Spent 6 hours, the entire evening, in the ER so they could tell my gf she has some random virus that should work itself out. She took a half day off work to go to the urgent care clinic for all this abdominal pain and nausea & such, and he was super worried about her appendix (which didn't hurt at all) and kept saying she needed to go to the ER. For a script for a few pain pills and some anti-nausea crap. No laundry, no cooking, nothing got done. No food or water for 8 hours (missed 3 meals) - we killed some McDonald's at about 11pm and passed out from the slin wave. Made those calories up lol

Wednesday night was

Week 7, Rep Bench

Comp Grip Bench
45x5
135x5
185x5
205x3
225x3
265x1
250x4, 3, 3

CGBP (touch n' go)
+wraps and elbow sleeves
265x2x2

2board Comp Grip Pause (don't unload!)
225x5
230x5, 5

JM Press
115x15
135x12, 10

D-handle Pulldowns
140x15
160x15
180x12
200x10

Dips
BWx15, 12, 10, 10
 
Also, not that I expected it to, but ErgoNine doesn't mix so well with milk. Add a lil water though, and it's like Blueberry Cream.....
 
Hyde said:
Also, not that I expected it to, but ErgoNine doesn't mix so well with milk. Add a lil water though, and it's like Blueberry Cream.....
Click to expand...

I think you are the first to try it with milk, good to know.

Sorry to hear about that crazy day brother, she feeling any better?
 
Driven2lift said:
I think you are the first to try it with milk, good to know.

Sorry to hear about that crazy day brother, she feeling any better?
Click to expand...

Seems like it. Pills can do a lot of powerful things lol

As for the E9, it's extremely water soluable, but it just kind of sits atop the milk. Tasted pretty good though once I added some water to carry it.
 
Hyde said:
Seems like it. Pills can do a lot of powerful things lol As for the E9, it's extremely water soluable, but it just kind of sits atop the milk. Tasted pretty good though once I added some water to carry it.
Click to expand...
I hadn't thought about milk, good to know though
 
Always scary when loved ones are ill like that. Prayers.
 
Sorry to hear about your girlfriend. I hope she gets better soon
 
You must log in or register to reply here.
Back
Top