Hyde's 8wk Ergonine Run

superbeast668 said:
Stay in 220. You can easily keep lean with a little cardio.
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Sean1332 said:
I vote this as well. As Duffin says, just become more proficient with your lifts. I bet you can achieve that total as 220.
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It is most definitely doable. But it's much easier and healthier on me not to cut weight. Sean, you're at the top of the sh*tpile for tested squatters; cutting weight is an integral part of you being at that spot. As for me, I'm an untested guy just getting into 500 - as Donnie Thompson says, "Nobody gives a damn about your squat!".

Everything I read from literally every elite lifter says that unless you're gunning for a record or really want to win your class, cutting is pointless and unnecessarily hard on your body (especially considering the load on liver and kidneys already if you're loading an oral coming into a meet). All you do is risk decreasing your performance and slowing growth. Yet all I see is run of the mill, mediocre novice-intermediate lifters like myself killing themselves trying to make weight & then get it back on - for what? Everyone I aspire to be like is bigger than 220 anyway.

Not that I intend to get fatter, by any means.
 
What a ****ing beast! Nice lifts man!
 
Tagger said:
What a ****ing beast! Nice lifts man!
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wasme said:
Impressive stuff Hyde....
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Thanks fellas; just trying to get better!

Not forcing any meals or being strict with my diet; just doing whatever I feel like more or less last couple days. Really nice to just kind of deload everything and take a little mental break from "meet mode". Might go in for back tonight or tomorrow, but I want to keep this week an active deload.

Should have my final thoughts on E9 up this week!
 
Wow! I just got caught up. Your an eating and lifting machine. Great job!
 
How's it going today bro bro?
 
Tagger said:
How's it going today bro bro?
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Good. Been eating fairly crappy (not able to work out of my normal hangar this week). Did some back stuff Monday - pulled belt-less sumo up to a wave of 5 reps of 365 in a minute, then close-grip pulldowns, some HS rows, preachers, hammers, pulldown abs.

Tonight went in and hit doubles on Slingshot bench. 275, 280, 285, 290, 295, 300 x2 each. 205 for 3x8 on CGBP, 40 total reps on DB incline, 4 sets of Chins, 125 reps on tri pressdowns. Looking brawny as all get out lol.

Been drinking E9 with my preworkout meal. Yesterday was eggs and whites with a bowl of oats w/ cinnamon and bluberries. Tonight was turkey sausage on toasted bagel halves smeared w/ guac. Both were delish w/ the Nanaberry!
 
Hyde said:
Good. Been eating fairly crappy (not able to work out of my normal hangar this week). Did some back stuff Monday - pulled belt-less sumo up to a wave of 5 reps of 365 in a minute, then close-grip pulldowns, some HS rows, preachers, hammers, pulldown abs.

Tonight went in and hit doubles on Slingshot bench. 275, 280, 285, 290, 295, 300 x2 each. 205 for 3x8 on CGBP, 40 total reps on DB incline, 4 sets of Chins, 125 reps on tri pressdowns. Looking brawny as all get out lol.

Been drinking E9 with my preworkout meal. Yesterday was eggs and whites with a bowl of oats w/ cinnamon and bluberries. Tonight was turkey sausage on toasted bagel halves smeared w/ guac. Both were delish w/ the Nanaberry!
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Glad you're still enjoying the Nanaberry!
 
I had my last dose today 1st thing on my off day. Sigh

Will order more with free amentomax hehe
 
CJ_Xfit89 said:
I had my last dose today 1st thing on my off day. Sigh

Will order more with free amentomax hehe
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Amento is so good...... High Volume is also excellent, speaking of amento products. Both flavors. Better pump than 3 scoops of Hemavol easy and noticeable power increases.
 
Hyde said:
Amento is so good...... High Volume is also excellent, speaking of amento products. Both flavors. Better pump than 3 scoops of Hemavol easy and noticeable power increases.
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Agreed big time.

HV and an added Amento cap + Ergonine somewhere in your day is pump & performance city
 
Hyde said:
You forgot your can opener and brought tuna for lunch?! NO PROBLEMMMMMM!!!! Just tear the can IN HALF WITH YOUR HAAAAAAAANDS!
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Lol would be hilarious to watch
 
hardwork25 said:
Great work at the meet!

Time to grow some more.
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So as of today I discovered I literally have NO shorts that fit me. Which was kind of cool, but looks like I'm updating the wardrobe this week. Stuff fits differently at 225 from 208 lol. Need to keep it under 230 and lean out for now I'm thinking.

Sorry for lack of updates folks - by no means slacking; still devouring Ergonine and been loving this first week of training back. Friday went in to squat against Strong bands but discovered one of them had less tension than the other so did a wide stance high-bar squat to a parallel box instead. Left after squatting to save myself to train with some friends early Saturday morning at their gym.

Friday Night:

Hi-Bar Wide Stance to Parallel Box
135x5
225x5
275x5
315x5
345x3
375x3
+belt
405x3
425x2
365x6

Sat Morning:

2 sets light RDL & 2 Leg Curls

Beltless Speed Pulls from Floor

315x3
365x3x3
385x3x5 sets

Reverse Hypers
100x20
125x16
150x15, 15
175x12

Flipped the 700lb tire once lol

Empty Prowler, 6 sprints

Hammer Curls
45x15
50x8x3 sets
25x a lot
 
And got it together later that evening after a nap and a big bowl of Ox meat at the Vietnamese place nearby for Dynamic Bench

Sat Night:

Comp Grip Bench w/ Short Monster Mini's
95x6
135x3x9 sets (35 sec rests)

Barbell Tri Extension from Floor
95x10
105x6

Rolling DB Tri Ext
25x15
30x15
35x13, 12, 12

ss w/ Neutral Grip Pulldowns

100x15
120x15
140x15
160x15, 12

Lateral Raises
15x15
20x15
25x15
30x11

Left Elbow was hurting during bench and freaked out on the laying barbell extensions, so had to cut that there and pull back some for the rest of the workout. Going to try DB pressing or JM presses for my primary assistance next week, or military perhaps.
 
Hyde said:
So as of today I discovered I literally have NO shorts that fit me. Which was kind of cool, but looks like I'm updating the wardrobe this week. Stuff fits differently at 225 from 208 lol. Need to keep it under 230 and lean out for now I'm thinking.

Sorry for lack of updates folks - by no means slacking; still devouring Ergonine and been loving this first week of training back. Friday went in to squat against Strong bands but discovered one of them had less tension than the other so did a wide stance high-bar squat to a parallel box instead. Left after squatting to save myself to train with some friends early Saturday morning at their gym.

Friday Night:

Hi-Bar Wide Stance to Parallel Box
135x5
225x5
275x5
315x5
345x3
375x3
+belt
405x3
425x2
365x6

Sat Morning:

2 sets light RDL & 2 Leg Curls

Beltless Speed Pulls from Floor

315x3
365x3x3
385x3x5 sets

Reverse Hypers
100x20
125x16
150x15, 15
175x12

Flipped the 700lb tire once lol

Empty Prowler, 6 sprints

Hammer Curls
45x15
50x8x3 sets
25x a lot
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lol don't want to be wasting money on clothes instead of food / supps ;)
 
Man I would love to work out with you, these workouts look fun!
 
Rocket3015 said:
Man I would love to work out with you, these workouts look fun!
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Always more fun when you're training with buddies - makes you more accountable and keeps you working a little harder. Plus you've got more eyes to catch things you're missing. I train alone most of the time, and you've got to be self-motivated & consistent if you want to see progress. But if you can find someone who has the same goals and training ideology and get a chance to have someone push you, do it!

Hips are WAY sore from the wider stance I used Friday night on boxsquats still. Benching tomorrow evening.
 
I train at home by myself also
 
Alright gents so Sunday was off, as was Monday (after 3 sessions in 2 days there really wasn't anything not sore). Last night was a really good Max Effort Bench:

Floor Press
45x10
135x5
185x5
205x5
225x3
245x3
265x1
285x1
290x1 PR

Incline Bench
135x5
205x5
215x5
225x5 PR

Rolling DB Ext
35s x15
40s x12, 12
45s x11 PR

ss w/ Rear DB Flys
20s x15
25s x14, 12, 11

Calf Raises on Legpress
3pps x4 sets of 15-20, various toe angles

Sorta Widegrip Pullups
BW x8, 6, 6, 6, 6, 6

Had a bit left on floor press probably but left some in the tank. Haven't incline pressed w/ a barbell in a LONG time; really nice to see I've gotten significantly stronger.

Saw some fam tonight and got to enjoy some bbq. This was as awesome as you might hope. Kids are fun when they're not yours.

Nanaberry E9 is dope in orange juice, btw.....but let's keep that between us :thumbsup:
 
Good work on the PR's!

Had not thought of adding to orange juice...now wishing I had orange juice at home for the morning
 
PR machine! Again, living up to your AVI name! Congratulations!
 
Awesome floor press PR, Hyde.
 
Athletix said:
Good work on the PR's!

Had not thought of adding to orange juice...now wishing I had orange juice at home for the morning
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It's REALLY good - bet it would be even better with some vanilla protein and ice blended in for a big tropical dream smoothie in the morning :food:

kenpoengineer said:
PR machine! Again, living up to your AVI name! Congratulations!
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RegisterJr said:
Awesome floor press PR, Hyde.
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Thanks fellas - I believe 295 was for sure there, but I really try not to miss in the gym and don't have much experience w/ the max effort method so trying to put quality work in. And a 5lb PR is still progress.

Sean1332 said:
Mmmm BBQ. I miss that. Oklahoma Joes, Jack Stack, Gates, all of it.
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Had Jack Stack the night before a meet last summer in KC, MO - it was AWESOME. I did terribly at that meet since I was coming off sickness, but that bbq made it all worth it :) Anyone who's never had Jack Stack - get you some!



Squat's on tap for tonight. I don't have to start a Kingpin cycle for my squat & dead til next week if I'm going to use that for a potential comp in late June, so gonna prob do another ME style squat tonight.
 
Tonight was a blast. I skipped abs (and any other accessory) because I'm a candyass wimp and felt spent/queezy, but I feel like I got what I came for.


Max Effort Lower

Rackpulls from Below Knee (2-3" over Floor Height)
135x5
225x5
315x5
365x3
+belt
405x3
455x3
495x3
545x1
555x1
565x1 PR from a rack

Hi-Bar Close Stance Squat, ATG & Beltless
135x8
225x8
275x8
315x8
335x6 PR

Lying Leg Curl
100x10
120x10
140x10
160x10
 
565! Freakin' awesomeness!
 
As the Avatar sez....You Are A Beast!! (and that's a good thing)
 
PRs every day, this guy.
 
RegisterJr said:
PRs every day, this guy.
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Thanks fellas. With the Max Effort days you're using some variation of the competition lift and always striving to beat your 1RM for that variation. So if I don't PR I kind of fail lol. As for the accessories, I'm seeing a lot of movements I haven't seen in a while so they're nice measurements for systemic increase in strength & size.
 
OMG I've been off the past 2 days and haven't been able to train....I'm sure you all can appreciate the apprehension. I'm so ready; tonight is dynamic bench. Wanted to sneak some extra posterior work in friday evening or yesterday morning but it wasn't to be. I have been getting good sleep and diet has been decent, and Nanaberry E9 has been my roommate now for 6wks I believe at least. Goes very well with a big plate of eggs/whites in the morning with some oats or toast, fyi.

Did manage to have some nice time w/ the woman, got some shorts I actually fit into, and went to a roller derby yesterday w/ a buddy from work. Those women can put the hurt on.....they all have built up glutes and legs, even the littlest ones.

Next week I'm shifting my lifting schedule some, prob more like tues/thurs/sat/sun or mon. Should let me train w partners a bit more often.
 
Wife and I have been meaning to go see a roller derby game. Those chicks are hard core.
 
RegisterJr said:
Wife and I have been meaning to go see a roller derby game. Those chicks are hard core.
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They were kickin' butt and takin' names. It was family-friendly too, fwiw.

Awesome workout - heavy volume for me but got it all in under 2 hours and was sweating the whole time with a strong pace.

Dynamic Bench

Warmup
Cable Tri Ext x50
Vogelpohl Rows x50

Speed Bench w/ a Monster Mini over 1 peg/side
45x10
95x5
145x3x3 each for Close, Medium, & Wide Grip (40 sec rests)

Neutral Grip DB Incline Press
80s x8
85s x8
90s x8
95s x7
100s x7

alt w/ Med Grip Overhand Pullups
BW x9, 8, 6, 6, 5

EzBar Tri Ext
70x12 for 5 sets

ss w/ Widegrip Lat Pulldowns
140x15, 15, 15, 13, 13

Strict Lateral Raises
20x15, 15
25x10

Seated DB Curl
25x14, 12, 10

53lb KB Swing
10 reps/round for 10 rounds, 30 sec rests
 
You could've done that in 30 min.

I have yet to try a monster on bench. Maybe I'll make that part of my work sets on 5s week.

Nice looking sesh man.
 
Great session there Hyde... nice DB press.

I didn't know roller derby was still alive and kickin'.. good stuff!
 
RegisterJr said:
You could've done that in 30 min.

I have yet to try a monster on bench. Maybe I'll make that part of my work sets on 5s week.

Nice looking sesh man.
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Lol if you wanna get a warmup, 35 work sets in plus 10 min of HIIT in within 30 min, be my guest....I need a bit more time if I wanna be able to move any weight at all :slaphappy:

Well, I'm at a crossroads programming-wise. Conjugate, 5/3/1, Cube....it's all so blurry. I just know I need to lift weights, and bench twice/wk. Maybe squat 2x/wk as well. I've got a heavy pull every other week if I stay Conjugate, and grip has been on the strong side last month or so. Ended up going in for a Max Effort Lower, but forgot to do my supplemental builder move to my max effort - was gonna do heavy pause squats. I had one job....

ME Lower

Cycle w/ Hip Stretch
Mash
Kb Squats
Kb Swings
Side Raises & Hammers

Pin Squats/Anderson Squats (pretty freakin' low, probably parallel honestly)
275x3
305x3
335x1
355x1
375x1
385x1 PR

Shoulder-Width Archback GM
135x10x5 sets

Hammer Curls
30s x3 sets

DB Rows
100s x20, 16, 15/side (no chalk or straps for these; I was proud of that lol)

Pullthrus
The Stack x20, 19, 18

Average Band Pulldown Abs
3-4 sets
 
Jesus Hyde

You've set a PR every other day!

This is undoubtedly attributed 99% to your hard work and smart programming but damn am alI glad its in your Ergonine log lol
 
Driven2lift said:
Jesus Hyde

You've set a PR every other day!

This is undoubtedly attributed 99% to your hard work and smart programming but damn am alI glad its in your Ergonine log lol
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Athletix said:
Hyde now we expect PR's every day at the rat you're going ;)
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Lol must be that E9! But truthfully that's the point of the Max Effort method - the best way to increase absolute strength is to truly max out. But you can't do a lift more than 3wks in a row at max effort or you'll actually regress. So in a conjugate system you rotate variations of your competition lift on the max effort day. A different bar, different stance, bands, chains, a pause, to a high or low box, adjusting the pin or block height on a pull are all ways to vary the lift. Good morning variations are also options.

So you actually have to PR on every ME day - you're aiming to improve on THAT variation from the last time you saw it, 2-5 weeks ago usually. As I've never maxed on pin squats, I'm just testing. But last weeks rack pull was an improvement, as was floorpress and any of the little things you've seen.
 
I don't think I would ever PL, but if I did you are the guy I would want as a coach
 
That's the Conjugate method for you all.

Well done Hyde! Keep up the gainz!!!
 
Awesome PR Hyde
 
Tagger said:
That's the Conjugate method for you all.

Well done Hyde! Keep up the gainz!!!
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RegisterJr said:
Awesome PR Hyde
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Now tonight - tonight I was pleased. This is a real PR, something I was pumped about - I can close-grip 290 now. Not a competition pause, but I'm not bouncing it either. I can't tell you how; my diet is at a slight deficit but I'm just feeling strong lately. Switched over all my meals to a lot of tilapia, some trout and salmon, turkey, & chicken breast. Adding greens back in & have pulled carbs down considerably. Just trying to do 90% cutting bro foods to maybe shave a bit of fat and give my body a break from 20 meals with red meat/wk and lots of questionable fats. Protein is closer to 300/day now than 200 and carbs more like 200 vs 300 before. Fats I'm trying to be easy on as well, but just going on feel.

ME Upper

CGBP
45, 95, 135, 185 x5 reps each
215x3
245x1
265x1
275x1
285x1 PR
290x1 (grinder & bit of butt lift, but stoked)

Incline Press
225x5
230x5 PR
235x3 PR
160x15, 10

Rolling DB Tri Ext
35s x12
40s x12
45s x10, 7 PR

Seated Cable Row
D-handle
220x12
V-bar
240x8, 9, 6
220x7

Rear Delt DB Flyes
20x15, 15
30x8

Hammer Curls
20x20
45x10
50x8, 7
40x12

Close-gripping 290 in training when all I've done is 295 in a mock meet and 292 in comp is telling me something. Very glad I'm using incline as my supplemental lift right now; need dem pecs!
 
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