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Hyde's 8wk Ergonine Run

Prayers for your girl Hyde.

Nice pressing too...
 
Thanks everybody; she seems to be doing way better with the meds. I don't think she's having any discomfort on them atm. Probably will work right on out of her system.

Last night was

Week7, Explosive Squat

Rolled everything out, Side Raises

Squat
45x10
135x5
225x5
315x3
385x1
+belt
345x2x5 sets (45 sec rests)

Oly Squat
-belt
325x3x3

Comp Stance Pause Squat
280x5x3 sets (parallel pauses 1-2 sec)

DB Lunges
25sx15
45sx12, 11, 8

Lying Leg Curl
100x8
140x8
160x8x3

ss w/ Leg Extensions
110x20x4

Band Pulldown Abs
5-6 sets

This was the first time I've lunged without pain in 1.5 years probably. I'm like a kid in a candy store; playing with all these old movements now that I've figured out the source of my knee pain. I think some Bulgarian Split Squat will be coming round before too long :) Everything was very easy and fast this workout, as it should be on explosive day.
 
This morning met up with tyga tyga while he's in town at an old hole in the wall gym round these parts. He had to pull some deficit deadlifts and I had my shoulder pressing to do, then we jammed out a bunch of accessory work together. Was a really enjoyable time - haven't gotten to actually train the same exercises with a buddy in a long time (like true bros lol). Was rather weak on strict press, but I was just trying to wake up and digest my breakfast at that point I think - normally I'm training at 6-7pm after being up since 6am, so 8am is a bit of a shock.

OHP
45x15
95x8
125x5
145x5
+belt, sleeves, wraps
165x7
135x12

DB Incline Press
50x15
65x15
80x13
90x11
100x8

Widegrip Pulldowns
70x8
110x15
140x12
150x12
160x12

Facepulls
80 reps or so, worked steadily down stack

Dogg Crapp Hammercurls
40x15
45x12
50x10, 5, 4

Hyperextensions
BW+25 x15x3 sets

Awesome bodybuilding day
 
That's pretty cool ya'll got to work out together.

Do you notice a huge benefit in OHP with wraps?
 
RegisterJr said:
That's pretty cool ya'll got to work out together.

Do you notice a huge benefit in OHP with wraps?
Click to expand...

Absolutely, moreso than bench. Same with a belt - that's huge on max reps or 1RM on strict OHP. I intentionally don't use the wraps and belt actually for that reason until I approach max effort on a set (decided to program my OHP w/ 5/3/1 for simplicity thru the meet).
 
Today's gonna be a rest day, as planned. Part of me wants to sneak extra work in but it's getting close to the meet and I need to prioritize recovery.
 
Also, hit my E9 in a breakfast shake for meal 1. I've decided that the Blue Ice is too sweet. Blended it with 4 eggs, cup of bluberries, 4oz milk and a heaping scoop of chocolate isolate, so it tasted pretty good (Chocolate-covered Blueberry), but it's still rather sweet.

Drank it standalone in 12oz water w/ yesterday's bfast (preworkout meal) of tuna, blackbean salsa & basmati and it was not a good combo. Should have used 20oz and diluted it down some.
 
Hyde said:
Also, hit my E9 in a breakfast shake for meal 1. I've decided that the Blue Ice is too sweet. Blended it with 4 eggs, cup of bluberries, 4oz milk and a heaping scoop of chocolate isolate, so it tasted pretty good (Chocolate-covered Blueberry), but it's still rather sweet. Drank it standalone in 12oz water w/ yesterday's bfast (preworkout meal) of tuna, blackbean salsa & basmati and it was not a good combo. Should have used 20oz and diluted it down some.
Click to expand...

100% agree. It's rather sweet.

I think 16oz water brings it down to a tolerable sweetness. I'll give 20oz a shot next.
 
"Dogg Crapp Hammercurls". I have never heard of these. I am finding that some of you use exercises with the craziest names.
 
MARK_ said:
"Dogg Crapp Hammercurls". I have never heard of these. I am finding that some of you use exercises with the craziest names.
Click to expand...

Doggcrapp is a training method

It's one all out set with three rest/pauses. So, do as many warm ups as you need (Dante says about 4-6 for larger muscles ex; legs, chest and back and 2-3 for smaller.) then have a top set.

Ex; Db bench-
45 for 10
55 for 8
70 for 8

110x4+3+3 rest for 15 seconds or 12 deep breathes hit another 3-4 reps, another 15 second rest, hit another 3-4 reps, rest 15 second and hit your final 2-3 reps. Dante has a set rep scheme you land in with the total of your three rest/pauses.

Top set should be 9-12 reps total.. 5+4+2=11

You can pick the reps top as well, 9-12 is just a recommendation
 
tyga tyga said:
Doggcrapp is a training method It's one all out set with three rest/pauses. So, do as many warm ups as you need (Dante says about 4-6 for larger muscles ex; legs, chest and back and 2-3 for smaller.) then have a top set. Ex; Db bench- 45 for 10 55 for 8 70 for 8 110x4+3+3 rest for 15 seconds or 12 deep breathes hit another 3-4 reps, another 15 second rest, hit another 3-4 reps, rest 15 second and hit your final 2-3 reps. Dante has a set rep scheme you land in with the total of your three rest/pauses. Top set should be 9-12 reps total.. 5+4+2=11 You can pick the reps top as well, 9-12 is just a recommendation
Click to expand...
That looks killer! I need to try this :) Thanks for the information. I've been learning all kinds of stuff recently. Mainly that I don't know much :)
 
MARK_ said:
That looks killer! I need to try this :) Thanks for the information. I've been learning all kinds of stuff recently. Mainly that I don't know much :)
Click to expand...

Always different ways to skin the cat. I was running out of time before I had to meet family, and a rest/pause scheme is an excellent way to push a muscle rather hard in a very short period of time. You can't focus on everything at once, and biceps aren't the priority right now (the competition lifts are), but they deserve a little love at least to help prevent injury.

Other good ways to get extra volume in with a very efficient use of time I've come to appreciate are 100 rep sets (pick an isolation like curls, tri pressdowns, leg extensions w/ a VERY light weight and don't stop til you hit 100 - these will build your pain tolerance) and what Paul Carter calls the 350 method: pick a weight for an iso movement and use it for 3 sets, trying to get 50 reps total. You might curl 17, 15, & 14 reps for example.
 
Hyde tried to talk me into 100 rep tricep movement lol I haven't had a volume block, or hell anything over 12 reps for more than one set in a loooongggg time. So, all I heard hyde say was, "hey billy, you should do 100 reps, and have zero ability to extend or lengthen your triceps and be sore for four days" haha

But, I agree with the above mentioned training methods,rep schemes and intensities.
 
tyga tyga said:
Hyde tried to talk me into 100 rep tricep movement lol I haven't had a volume block, or hell anything over 12 reps for more than one set in a loooongggg time. So, all I heard hyde say was, "hey billy, you should do 100 reps, and have zero ability to extend or lengthen your triceps and be sore for four days" haha

But, I agree with the above mentioned training methods,rep schemes and intensities.
Click to expand...

I did a 100 rep set of curls w/ the 30lb EZ bar....I only got 70 before I had to rest pause my way through the last 30 lol....so much pump.


Well, I know I said it was an off-day, but I felt good and really wanted to bench (and I won't get to til Wednesday) so I popped a 200mg caffeine tab and went in for some extra practice. Kind of missed my light saturday bench sessions from the Predator :) This was done in 50 min:

BB Rows & Klokovs w/ bar, pushups

Comp Grip Bench
45x5
135x8
185x8
205x8
(begin pausing here)
225x6
245x4
+Full Boar Slingshot
275x4
+wraps
295x2
-raw
185x12

DB Flyes
25x15
35x12
45x11+4+4 (rest pause)

Rope Pressdowns
35x20x2 sets
25x20x3 sets
 
wasme said:
the 30lb ez for 100 is no joke for sure.
Click to expand...

Gonna steal this for after bench tomorrow. I haven't done bi's in a while... wonder of I could hit 70 non-stop tho. Hyde has 22" arms.
 
RegisterJr said:
Gonna steal this for after bench tomorrow. I haven't done bi's in a while... wonder of I could hit 70 non-stop tho. Hyde has 22" arms.
Click to expand...

Lmao. Only after he completed 100 from the sickening pump he had.


I recommend 100 reppers on the hack or leg press. :-D.
 
RegisterJr said:
Gonna steal this for after bench tomorrow. I haven't done bi's in a while... wonder of I could hit 70 non-stop tho. Hyde has 22" arms.
Click to expand...

Lol I remember within a couple years ago they were 16 & 1/4 cold, so I'd wager they're 17s now. Whoopie.

superbeast668 said:
Lmao. Only after he completed 100 from the sickening pump he had.


I recommend 100 reppers on the hack or leg press. :-D.
Click to expand...

I've done 50 rep sets of leg extensions & curls, but hacksquat for 100 would make me puke.....
 
Yesterday

Week 8, Explosive Deadlift

Warmup

Deadlift
225x5
315x5
365x1
405x2
+belt
455x1
405x2x4 sets (45 sec rests, explosive as possible)

3-4" Blockpulls
435x5x3 sets

Tbar Rows
135x20
180x15
225x12
270x8
135x12

Calf Raises on Legpress
lots

ss w/ strict Ez Bar Curls
30x20
50x20
60x15
70x11

Supported Hanging Leg Raises
BWx20, 15, 15

It was so humid and swampy in the gym (so many bodies + no a/c on yet) my feet were slipping on the legpress - the humidity def slowed my endurance and workout pace down. No shrugs.


Tonight

Week 8, Heavy Bench

Comp Grip Bench
45x5
95x5
135x5
185x5
215x1
245x1
+wrist wraps
265x2
275x1
285x1
235x5

JM Presses
115x15
135x12
145x9
155x6

Widegrip Pulldowns
100x8
160x15
180x10
180x11

Dips
BWx16
+25x12, 10, 10

Side Raises
25x16, 15
30x11

285 probably should have paused a hair longer, but it moved really well, so I'm right on track. Figured out that Blue Ice E9 in 6-8oz water is what I really like - it's ultra sweet, but much more enjoyable than diluting it down like I'd been or mixing it w/ other things. Like drinking cotton candy. I promise it's a good thing :)

Noticing a better pump lately. I'll take it :biggthumpup:
 
Unrelated, but a great album to train to.....

[video=youtube;APmUWC8S1_M]https://www.youtube.com/watch?v=APmUWC8S1_M[/video]​
 
EBF_2356 said:
I vote for bring me the horizon
Click to expand...

Been listening to a lot of old T.I. lately....half the stuff on Urban Legend and Trap Muzik really let me get into it, especially for my accessories (just digging down to work the muscles hard). I can't really post that stuff on here.....the use of "N" word is kind of profuse through all the songs lol
 
Strong sessions Hyde
 
Hyde said:
Been listening to a lot of old T.I. lately....half the stuff on Urban Legend and Trap Muzik really let me get into it, especially for my accessories (just digging down to work the muscles hard). I can't really post that stuff on here.....the use of "N" word is kind of profuse through all the songs lol
Click to expand...

Motivation, was my jam! Sometimes if I need to get a lil hype (in my head) I'll throw that track on.
 
tyga tyga said:
Motivation, was my jam! Sometimes if I need to get a lil hype (in my head) I'll throw that track on.
Click to expand...

That's one of my fav's......"If God wit me who can be against me, sucka? Can't make me suffa', just make me tougha' - MOTIVATION!" lol

The most important thing I've found in lifting is believing in your own abilities, to the point of folly. You need to truly believe. A lot of squats are decided mentally before you ever start the descent.

wasme said:
Strong as an ox! Will check out the album later..
Click to expand...

Thank you - it's pretty good stuff.

superbeast668 said:
Bench is getting better my man! Good stuff!
Click to expand...

Benching twice/wk on the Predator and gaining some weight really helped it, and lately benching with my feet flat I'm more consistent in my control.
 
Tonight

Week 8, Rep Squat

Rolled lower body at home
Stationary Cycle
Adductor, Abductor machine pump
Hammer Curls, Side Raises w/ 15s

Comp Grip Squat
45x8
135x5
225x5
315x3
385x1
+belt
435x1 (moved really well, as it should)
395x4 (4th was high and an awful caving good morning)
395x3x2 sets

Hi-Bar ATG w/ belt
365x2
385x2

Comp Grip Pause, beltless
315x3x2 sets (should have did 5 reps, easy)

DB Lunges
45x10x2 sets
50x10

Leg Extensions
110x20, 15, 15, 12, 15

Lying Leg Curl
100x12
140x12
160x8x2 sets

Everything moved really well tonight, except the 4th rep of my first 395 set. Moved up a notch on the lunges. 50 feels just as hard as 45, so that's the new standard I guess.

Been having some very good workouts on E9. I'm really pushing in the gym past my comfort zone. On both the strength work and the accessories. I figure if I always do what I've always done, I'll always get what I've always gotten.
 
Hyde said:
Tonight

Week 8, Rep Squat

Rolled lower body at home
Stationary Cycle
Adductor, Abductor machine pump
Hammer Curls, Side Raises w/ 15s

Comp Grip Squat
45x8
135x5
225x5
315x3
385x1
+belt
435x1 (moved really well, as it should)
395x4 (4th was high and an awful caving good morning)
395x3x2 sets

Hi-Bar ATG w/ belt
365x2
385x2

Comp Grip Pause, beltless
315x3x2 sets (should have did 5 reps, easy)

DB Lunges
45x10x2 sets
50x10

Leg Extensions
110x20, 15, 15, 12, 15

Lying Leg Curl
100x12
140x12
160x8x2 sets

Everything moved really well tonight, except the 4th rep of my first 395 set. Moved up a notch on the lunges. 50 feels just as hard as 45, so that's the new standard I guess.

Been having some very good workouts on E9. I'm really pushing in the gym past my comfort zone. On both the strength work and the accessories. I figure if I always do what I've always done, I'll always get what I've always gotten.
Click to expand...
Exactly! Good work as usual in this log
 
Athletix said:
Exactly! Good work as usual in this log
Click to expand...

Thank you. I really would love to squat 500. Tomorrow night is off-day (gf's choir is performing) but might sneak in right after work for some extra ab/erector/ham work. I really don't want to leave stones unturned.
 
Hyde said:
Thank you. I really would love to squat 500. Tomorrow night is off-day (gf's choir is performing) but might sneak in right after work for some extra ab/erector/ham work. I really don't want to leave stones unturned.
Click to expand...

Your username has always suited you brother you are a beast ;)
 
wasme said:
Helluva workout Hyde.. always is.
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Thank you sir. Trying to get it done, son.

Speaking of that, was so tired from work when I got home yesterday that I nearly fell asleep on the couch. Just dead. No energy to get to the gym for an extra workout before gf's choir performance at 7. Aaaaand since I planned on drinking E9 preWO but didn't go, I forgot to have it yesterday. Fail.

Anyone with a physical job, ever wish you had a desk job so you could train more? lol
 
Lol working on the railroad was before my lifting days but it gave me a solid base to start from
 
Driven2lift said:
Lol working on the railroad was before my lifting days but it gave me a solid base to start from
Click to expand...

I bet! Yeah honestly I'm sure it's largely positive for my physique, but presents recovery challenges when I'm dealing with some kind of tweak. Or work will cause a back tweak at times - there's a LOT of rounding your back working on small private business jets.

Today

Week 8 Accessory Day

5/3/1 OHP
45x15
95x5
115x5
135x3
155x3
175x6 (Tied PR)
110x15

DB Incline Press
80s x12
90s x10
100s x7

ss w/ BB Rows
135x15
185x12
205x10
225x7
225x6

HS Rows (Neutral Grip)
135x14
160x10
160x10
160x8 ds 135x6 ds 90x9

ss w/ Hyperextension
BW+ Miniband choked near feet to neck
x15
x15
+45lbs in hands hanging straight down
x15
+70lbs total plus mini
x15 (this set was balls to the wall, sweat pouring into my eyes, all out)

Pec Deck ss w/ Reverse Pec Deck
110x15/100x12
150x12/100x12
190x15/100x12

7 sets of Calf Raises thrown in during BB Rows & DB Incline

This song came on my shuffle during my last set of Banded Hypers - for the headbangers out there:

[video=youtube;E7t7UfWdPzg]https://www.youtube.com/watch?v=E7t7UfWdPzg[/video]​
 
Awesome session. Look at those banded contraptions of work you put in. Dope.
 
I have worked physical and desk job, sometime I think the stress of a deck job is worst. I guess the Grass Is Always Greener .......... Killer workout man !!
 
Rocket3015 said:
I have worked physical and desk job, sometime I think the stress of a deck job is worst. I guess the Grass Is Always Greener .......... Killer workout man !!
Click to expand...

Big this.
The mental stress is 100x worse than the physical stress.

But this is highly dependant on your xo-workers and bosses.
 
Driven2lift said:
Big this.
The mental stress is 100x worse than the physical stress.

But this is highly dependant on your xo-workers and bosses.
Click to expand...

This is where all my stress comes from I think. It's one thing to work through pain & exhaustion; sometimes you have to grit up. But you combine that with dealing with a crew of people with small-town highschool girl mentalities and it can get to be a sh!tshow.

The biggest thing I think I'm realizing is that the overall stress in your life is what determines your ability to progress. Mental stress is certainly as taxing (or more!) than physical stress, and if you're having job issues, life issues, relationship issues they're going to impact your training - and it's important to account for that.
 
tyga tyga said:
Awesome session. Look at those banded contraptions of work you put in. Dope.
Click to expand...

My assistance work has multiple forms of accommodating resistance :dunce: Thanks brother!

Scheduled off-day today. I have the time and the urge to go in for extra, but I want my biceps and core fresh for tomorrow's deadlift, and my left arm's bicep tendonitis is on the verge of a big flair so I need to rest it. This also eliminates any extra pressing lol

Invalid Link Removed​
 
Well, decided to do a few hammer curls to put some blood in these elbows while I was watching some educational stuff. All I had was 20lb'ers, but I got a nice sweat and pump going:

4 Giant Sets w/ 20lb DBs (except Situps) consisting of:
A. Hammer Curls x20
B. Lying DB Tri Ext from Floor x20
C. Rear Delt Flyes x20
D. Spread-Eagle Situps x12

wasme said:
Thanks for the tune.. one to add for sure.
Click to expand...

Devil Driver has become my favorite heavy band for lifting over the last year; 50 Cent comes on and it could be way to weak for how hard I need to push, but every tune by DD is as ferocious as the next. If you try any albums, I don't think you'd go wrong with The Fury of Our Maker's Hand or their latest, Winter Kills. I have all 6 on my ipod.
 
Sometimes you just gotta make do!
 
superbeast668 said:
Most normal men you weirdo
Click to expand...

Fav Chinese dish: Cream of Sum-Yung-Gai :yuck:

Last real week of training before comp. Time to start bringing it all together.

Week 9, Rep Deadlift

Deadlift
135x5
225x5
315x3
405x2
+belt
460x3
460x3
460x3

3" Blockpulls
495x2
495x2

1.5" Deficit Deadlift, Beltless
405x6
405x6

Widegrip Pulldowns
100x12
140x15
160x15
180x12
200x8

Low Cable Rows (Chain-Split D-handles)
100x12
150x15
180x12
210x11
240x8

I think 460x3 & blockpulls of 495x2 might be PR's. Certainly the best they've ever moved. Bet I could have did 5 the first set of 460 but I needed to save the quad drive to get through the block work.
 
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