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Hyde Puts Hercules to Task

Hyde said:
Thank you fellas! After talking with some friends over that video I may take a comp PR attempt of 265kg (584) for my 3rd if things move strong on meet day.



I know you enjoy some metal; this song always jacks me up for a big single:

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Just saw this. DevilDriver is great lifting music!! Good choice bro
 
Had to wake up early to come back from visiting fam and got to drive exhausted through the rain for 2.5 hours, so I was gassed before I ever hit the gym. Still, the heaviest sets moved like they needed to despite my fatigue so today built a lot of confidence.

Hammercurls throughout bench
15, 20, 25, 30s x2x20 each
35s x2x15

Light Db Arnold Press

Microband Pullaparts

Comp Bench
45, 95, 145, 190x8
225x5
250x3
265x2
280x1
315x1 Yellow Slingshot

CGBP (pointer on smooth)
225x2x8

British BB Rows (used some English )
245x4x6

20* Incline Db Press
85x12
95x10
100x8
110x6

Ezbar Skulls
35/side x12, 10
40x8
45x6, 5 (more of a rolling tri ext)

My friends this weekend all said I looked noticeably leaner in my face and stomach, but that I definitely didn't look smaller. The scale sure isn't moving much, so I wonder if Hercules has had a bit of an anabolic effect (coupled with a higher volume upper body routine for me).
 
Snapped this fresh out the shower, post training today (typically when I am most bloated):

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Dma378 said:
Also this log has me youtubing more exercises than ever

See nothing on British bb rows though lol
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No hahaha it was a dumb joke - I used loose form, some body "English" if you will to get the bar moving. Like Chris Duffin, except I'm not rowing 455!

What exercises were new to you, out of curiosity?
 
As long as you aren't doing British Dental Care I think you are okay!

Looking good and solid. Nice work on the benching!
 
Day 26 of Hercules (Currently 180mg)

Morn Weight 230.4

10 min on stationary bike
Miniband Pullaparts (50 reps total)

Beltless Hi Bar
45x2x10
135, 225, 315x5
375x3
405x2
375x5 triples

Good Girls
20, 40, 60, 80, 90 x20 each

GHR hard setting
10, 3x8

GHR Sit-ups
12, 10, 10

Lying Leg Curl
100x2x20

Chest-Supported Widegrip Row
45, 90, 115x15
135x2x10

Today was another beltless volume PR with these weights. A friend mentioned I am definitely looking leaner. I only want maybe another pound off this close to the comp (aside from the water cut) so I am right on track as I'm 10 days out from the weighin.
 
Did someone say bad girls?
 
Hyde said:
No hahaha it was a dumb joke - I used loose form, some body "English" if you will to get the bar moving. Like Chris Duffin, except I'm not rowing 455!

What exercises were new to you, out of curiosity?
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Oh duh, haha went right over my head!!

First that comes to mind is the pit shark belt squats. Obviously take a specific machine.

But just all the terminology of different variations of squats and pulls. Powerlifting lingo I guess.
 
wasme said:
Good girls? i prefer bad girls..
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I would tend to agree, but I had a strained adductor that convinced me otherwise lately!

love2liftkat said:
Did someone say bad girls?
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Hey you, glad to see you in here! I'm sure you've been busy crushing weights and baking cakes lately?

Dma378 said:
Oh duh, haha went right over my head!!

First that comes to mind is the pit shark belt squats. Obviously take a specific machine.

But just all the terminology of different variations of squats and pulls. Powerlifting lingo I guess.
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When you only have 3 lifts, you gotta get creative for variety!
 
Dma378 said:
Oh duh, haha went right over my head!!

First that comes to mind is the pit shark belt squats. Obviously take a specific machine.

But just all the terminology of different variations of squats and pulls. Powerlifting lingo I guess.
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You can do a belt squat between 2 chairs or stacks of risers with some weight on a dip belt too. Obviously the weight would be limited but the stability requirement would be higher so would still work you damn hard.

Hyde said:
I would tend to agree, but I had a strained adductor that convinced me otherwise lately!



Hey you, glad to see you in here! I'm sure you've been busy crushing weights and baking cakes lately?



When you only have 3 lifts, you gotta get creative for variety!
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Oh man a strained adductor, that HAD to suck, that is a lot of muscle to have hurting at once. I did something to mine once that hit the origination point or something. It felt like it would go slack then snap tight and I would get a wierd pain almost near my taint. Was so strange and it stuck around for a couple months. Had to be careful with what I did and also did a ton of high rep good girls and spent a lot of time doing 30 second holds on them to strengthen it again.
 
I love belt squat marches and holds. I usually stretch a couple bands across the bottom of a rack, use the dip belt, and do a one minute March, one minute hold. Or something like that. You can squat against the bands as well, it's just a bit awkward. Another rehab exercise I do is rig a big strong band up high and put it under my lats, then belt squat for very high reps. Good pump in glutes and VMO and good traction on the upper and lower back in two directions.
 
MrKleen73 said:
Oh man a strained adductor, that HAD to suck, that is a lot of muscle to have hurting at once. I did something to mine once that hit the origination point or something. It felt like it would go slack then snap tight and I would get a wierd pain almost near my taint. Was so strange and it stuck around for a couple months. Had to be careful with what I did and also did a ton of high rep good girls and spent a lot of time doing 30 second holds on them to strengthen it again.
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That is precisely how it felt. When my back gave out the first thing I did was switch to exclusively SSB boxsquats w light weight, dynamic effort only to retain explosiveness. Then added in high volume trap bar deads. Progressively added weight to the boxsquats as I waved accommodating resistance. That was going great so I eventually decided to come off the box. Unfortunately my back had gotten so much better I decided to work up to a max triple on SSB free squat....ouch. Didn't account for being on the box exclusively for so long!

Lots of light super close stance fronts and eventually backsquats and good girls as I've progressed my stance back out.
 
Today is off so went in for some active recovery to move some blood. Very low carb (~50g net). I test for my CCNA certification tomorrow so I'm pumped!

100ft sled drags +70lbs x10 passes
8kg Upside Down Overhead Kb Presses x5x20
8kg Kb Curls 4x20
Cable Tricep Pressdowns
44x100 total
12 min on stationary bike
 
Good luck on your test tomorrow brotha. Useful session today too, it's easy to skip out on the active recovery stuff, but undeniably useful when you get it in.
 
How did you do on that CCNA test? My son is starting to go to school for some IT stuff. He didn't know what he wanted to do and I told him IT is easy, good money, and even if you don't enjoy computers is still a good job. Are you going to focus on more network stuff specifically or are you going to work on the server administration side as well?
 
MrKleen73 said:
How did you do on that CCNA test? My son is starting to go to school for some IT stuff. He didn't know what he wanted to do and I told him IT is easy, good money, and even if you don't enjoy computers is still a good job. Are you going to focus on more network stuff specifically or are you going to work on the server administration side as well?
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973 out of a 1000 I had a lot of confidence going into this exam, and I smoked it. Probably going to look at admin positions now but honestly I'm very open to employment opportunity. I was basically told the same things you told your son when I decided it was time for a career change so I don't have any area I'm really set on. Mainly looking to keep learning and explore whatever seems to interest me. I would love to work with my buddy down in STL; he's at a very small company that has a lot of pretty intelligent programmers I would really like to learn more from.
 
Good work dude!

Sending you a pm
 
So I opened the second bottle of Hercules up to round out my dose Tuesday evening. Went in for my last pull before comp after passing my exam; came in feeling great and left feeling even better!

Sled Drags +70lbs 100ft
2 fwd & 2 back

Comp Deadlift (Deadlift bar, Kilo plates)
155x5
264x3
374x2
+belt
424x10 singles over 2 songs (dynamic effort style)

Cheater BB Rows w/ straps
314x3 sets of 4 (Very British )

GHR Sit-ups
12, 12, 10

Kb RDLs w Shrug at top
32kg/handx15
36kgs x15

Legs were still sore from squat 48 hours ago so I kept it deload-focused. Gf took me out for all-you-can-eat sushi in celebration of my certification and it was AWESOME! Last really high carb day til weighins - perfect fuel for the biggest bench day, tomorrow!
 
Impressive deload numbers
 
RegisterJr said:
Impressive deload numbers
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Thank you - although to be fair, I find deloading to be most effective by limiting volume, not intensity. The pulls were ~76%, but 10 total reps is only maybe 2 works sets at most worth of work. So I get some decent practice while still being able to recover.
 
Congrats on the CCNA certification. I have written quite a few certs, and even my MCSE was 6 exams.. its an amazing feeling when that green line goes across the screen and you see you killed it! (Hell of passed lol). Did you take it in college or self study?

Edit: I also like your attitude 'keep learning' (which with your workout mindset is no surprise really). I find in the IT industry a lot of people get lazy fast.
 
wasme said:
Congrats on the CCNA certification. I have written quite a few certs, and even my MCSE was 6 exams.. its an amazing feeling when that green line goes across the screen and you see you killed it! (Hell of passed lol). Did you take it in college or self study?

Edit: I also like your attitude 'keep learning' (which with your workout mindset is no surprise really). I find in the IT industry a lot of people get lazy fast.
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Self-study. I did take my sweet time just studying over the last year, but I don't regret that at all. I really needed it after the last 5 years of getting up every day just to grind.

I'm naturally a pretty lazy person, and initially that was my mindset as a mechanic really. But at some point both at my job and my training I realized if I don't willingly find ways to progress, then I won't. Knowledge and experience comes to those who seek it. Or you can get comfy and stay the same. Which isn't wrong, but not really what I want or need at this point in my life and career.
 
Hyde said:
Self-study. I did take my sweet time just studying over the last year, but I don't regret that at all. I really needed it after the last 5 years of getting up every day just to grind.

I'm naturally a pretty lazy person, and initially that was my mindset as a mechanic really. But at some point both at my job and my training I realized if I don't willingly find ways to progress, then I won't. Knowledge and experience comes to those who seek it. Or you can get comfy and stay the same. Which isn't wrong, but not really what I want or need at this point in my life and career.
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Good on ya man!
 
Hyde said:
973 out of a 1000 I had a lot of confidence going into this exam, and I smoked it. Probably going to look at admin positions now but honestly I'm very open to employment opportunity. I was basically told the same things you told your son when I decided it was time for a career change so I don't have any area I'm really set on. Mainly looking to keep learning and explore whatever seems to interest me. I would love to work with my buddy down in STL; he's at a very small company that has a lot of pretty intelligent programmers I would really like to learn more from.
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That would be awesome and GREAT SCORE!!!! If looking to breaking into some networking, like the physical side, building them and what not you can also look into Cable and modem installation. You would learn a lot about pulling wire which could help and be seen as experience.

wasme said:
Congrats on the CCNA certification. I have written quite a few certs, and even my MCSE was 6 exams.. its an amazing feeling when that green line goes across the screen and you see you killed it! (Hell of passed lol). Did you take it in college or self study?

Edit: I also like your attitude 'keep learning' (which with your workout mindset is no surprise really). I find in the IT industry a lot of people get lazy fast.
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I did!!!! I thought I was going to just keep on pursuing things but got into it for a comfortable living and I have one. I just don't care much about IT and it doesn't interest me too much. However I am a natural troubleshooter so it comes very easy for me. I just pick up what I need on the job but have been pitiful about going to get any more certs.

I am sure with 20 years experience if I piled a few more certs on I could make another 10-20,000 a year, I just haven't managed to motivate myself to do so.
Hyde said:
Self-study. I did take my sweet time just studying over the last year, but I don't regret that at all. I really needed it after the last 5 years of getting up every day just to grind.

I'm naturally a pretty lazy person, and initially that was my mindset as a mechanic really. But at some point both at my job and my training I realized if I don't willingly find ways to progress, then I won't. Knowledge and experience comes to those who seek it. Or you can get comfy and stay the same. Which isn't wrong, but not really what I want or need at this point in my life and career.
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Definitely. For me and where I came from I might as well be a millionaire now. I have more than I ever expected of myself which makes me extremely comfortable. Hard to force yourself to do something you have no interest in if nothing is making you hungry to do it. Then again I am comfortable and so are my kids and wife so I am not saying I am unhappy with my current place in life. However it is very easy to become complacent if IT is not your passion and is just a job to you.
 
MrKleen73 I have taken some Avionics courses and obviously have some basic experience with electrical systems when I was an A&P (minor repairs and troubleshooting) but definitely don't have any interest running wire or building cables - the data end is what intrigues my inner nerd. We will see where I go!
 
Day 29 of Hercules

Bumped to 200mg/day over 3 doses.

Morn Weight 233.0

Yesterday's last carb-up was delicious; hence the water weight spike up from 230. Today was the biggest bench before next sat and 300 was no problem with a nice pause and no psyche up - I think I could have hit a 2nd rep if I took it touch 'n go.

Sled Drags Empty 100ft 2 fwd & back

2x20 Microband pullaparts, curls, shrugs, 1 set of bodyweight BSSx10

Comp Bench
45, 95x5
145x8
190x6
225x5
250x3
280, 290, 300x1

Db Bench Neutral Grip w EFS Sleeves
95s x10
100x8
110x6
120x5

Incline Bench
205x5 paused triples

Seated Military
115x12
135x10, 9
145x9

Supinated Pulldowns
150x2x15
170x2x12

My hams lats and traps were lit up from yesterday, but my warmup had bench feeling amazing today. If I bench like that next Saturday, I will absolutely PR.
 
Strong Looking Back !!!
 
Nice session! You definitely wear your effort with that back. Also striking in that picture is How freaking long your arms are lol.
 
herderdude said:
Nice session! You definitely wear your effort with that back. Also striking in that picture is How freaking long your arms are lol.
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There's a reason I pulled my first 405 in less than 7 months of deadlifting, and it took me 7 YEARS to bench 315 lol
 
I feel ya man. The orangutan arm struggle is real.
 
Your lats tie in pretty low too! Have a wide thick back man, keep it up.
 
Christian Mello was setting up to do his last warm up at the meet today muttering "Stupid bench hate this shyt fckin sucks why do we even have to do it." I was cracking up
 
Day 31 of Hercules (Currently 200mg)

Morn Weight 229.4lbs

Yesterday I was still 233 and it was a full rest day (hamstrings had been sore since I woke Wednesday) so I kept it under 30 net carbs and the water finally came off. Water was 1 gal or so yesterday and today will be 1.5 gal. Began taking 2 caps/day potassium yesterday which will stay level thru Wednesday. Bumped to 1200mg of magnesium today and go to 1600 tomorrow then 2g Tuesday and Wed. Salt will ramp thru Tuesday and I'll pull it Wednesday. Carbs will be low-moderate today-Tuesday and pulled Wednesday.

TLDR: Right in line to make weight Friday.
 
Hyde said:
Day 31 of Hercules (Currently 200mg)

Morn Weight 229.4lbs

Yesterday I was still 233 and it was a full rest day (hamstrings had been sore since I woke Wednesday) so I kept it under 30 net carbs and the water finally came off. Water was 1 gal or so yesterday and today will be 1.5 gal. Began taking 2 caps/day potassium yesterday which will stay level thru Wednesday. Bumped to 1200mg of magnesium today and go to 1600 tomorrow then 2g Tuesday and Wed. Salt will ramp thru Tuesday and I'll pull it Wednesday. Carbs will be low-moderate today-Tuesday and pulled Wednesday.

TLDR: Right in line to make weight Friday.
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Dammnn. Very nice
 
Hit some pulling accessories. Weighted hypers gave me a low back pump like I haven't experienced since the last time I cycled probably a year and a half ago! I really liked them and may start pushing them after comp.

100ft Sled Drags +35lbs, 2 fwd & back

GHR on hard setting
10, 9, 9, 8

GHR Sit-ups
3x12

Supinated Tempo Pulldowns
120, 140, 150x12

Pull-ups
2x10

Tempo Low Cable Rows, 3 different handles
110, 150, 190x14

Weighted Hypers (barbell in hands)
95, 115, 145, 175x12

In and out in 60 min of violence!
 
Hyde said:
Hey you, glad to see you in here! I'm sure you've been busy crushing weights and baking cakes lately?
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Hey, thanks! I've been trying! Strength was low for a little while but it's moving back up! Definitely baking cakes too! Lol

You're looking awesome! Good to see you're still crushing it as always!
 
love2liftkat said:
Hey, thanks! I've been trying! Strength was low for a little while but it's moving back up! Definitely baking cakes too! Lol

You're looking awesome! Good to see you're still crushing it as always!
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Thank you! I had some setbacks over the last year but that's just part of life - getting my stride back though for sure! I don't really care about being leaner, but I need to be if I want to get more competitive so that's something I'm finally starting to work on.
 
Day 32 of Hercules (200mg currently)

Morn Weight 229.6

Last Bench before Meet

Hammers done throughout
15, 20, 25, 30, 35, 40, 45s x15
50x12 alternating

Microband Pullaparts 2x25

Comp Bench (trained on terrible short slippery commercial bench instead of EFS)
45, 95x5
145, 185x8
225x5 triples
CGBP
195x14, 10

20* Incline Db Bench
85x12
95x10
100x8
w/ Microband looped over palms and behind back
100x6

Cable Facepulls
50, 60, 70x10

Walking Upside-down Kb Press
8kg 4x20

Water went up to 2 gallons today. It's all boring bloodflow/cardio til Saturday
 
Hyde said:
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Friends don't let friends skip back work.
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Looking thick and powerful!!!
Hyde said:
There's a reason I pulled my first 405 in less than 7 months of deadlifting, and it took me 7 YEARS to bench 315 lol
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LOL I feel your pain!
jswain34 said:
I feel ya man. The orangutan arm struggle is real.
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No doubt, I am 5'8 with a 74 inch wingspan... only about 6 inches more reach than the average person of my height...
Hyde said:
Why did benchpress have to be the general population's measure of strength??

I do enjoy it now though at least.
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Not sure, but chest development has always been the measuring stick for sure. That and arms... You see lots of guys running around with well developed pecs and biceps... and not much else... To me the deadlift is the tell tale of strength, that or the squat. Bench is just fun and feeds the ego.

Hyde said:
Thank you! I had some setbacks over the last year but that's just part of life - getting my stride back though for sure! I don't really care about being leaner, but I need to be if I want to get more competitive so that's something I'm finally starting to work on.
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You have done really well getting back into good health and are looking great. Like you said at this stage in the game and with your mindset the only reason for you to lean up would be to be more competitive.
 
MrKleen73 said:
You have done really well getting back into good health and are looking great. Like you said at this stage in the game and with your mindset the only reason for you to lean up would be to be more competitive.
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To be truthful, something Steve tried to impress upon me a long time ago that I more or less tried to ignore was that the more bodyfat you carry the more you will aromatizes androgens, whether that be endogenous or exogenous. If I ever plan to cycle again or get on TRT later on, it would behoove me from a health perspective to be leaner. Less hormones being more effective and less sides thus living better.
 
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