Hyde’s Strength Odyssey

[Hyde]

I need to try my swiss bar again, see if I can use it yet. With my right biceps tendon being partially subluxed that grip just punished the tendon, or did. I wish I had one that was at a 45 degree angle for all of the handles. I could crush that!!!

They make those!

 

[SkRaw85]

I recall Layne Norton doing his doctorate thesis on protein synthesis and concluding that 4hr intervals coupled with Leucine was the most effective input at I think 40g on average. That's always been on my mind, but when you're trying to get 200g+ in via an 8hr window what are your thoughts on just pounding a 2 serving shaker of protein after dinner to get those last extra 40-60g in? lately I've been using powdered peanut butter + choco protein after dinner to get an extra serving in.

Of course in my opinion Layne is always very practical as well, I don't recall him condoning waking up every 4hrs for protein and I seem to recall him being opposed to fasted cardio, etc.


Your locker room sounds better than mine. TBH I generally want to throw on dark glasses and go full Ray Charles in mine.

Lmfao!

 

[SkRaw85]

1/18/23

Reverse Hyper
180 2x20

Band Pullaparts, Extensions, Dislocations

Lat Pulldown
100,140x12
160x8

Mid Grip Swissbar Bench
45x10
135x5
185,225x3
255,275,295,315,320x1
330 MISS

CG 2-Board Bench
vs 40 chain
225x10
255x8,7,5,5 short rests

Chin-ups
8,10,10,8

DB Bench
60x25
70x20

DB Rollback Extensions
30,40x20
50x14

Band Tri Extensions
4x25

ss w/ DB Rear Delt Flyes
30 3x12

320 isn’t a PR, but it’s definitely progress from 300ish a couple months back. It was also really strong so I was very confident in 330, but I didn’t have the strength to make the transition around the 2-board range where my triceps are beginning to really take over. Secondary bench exercise & chin-ups were both up from last week

I don’t know about you but a few weeks of weighted dips (sent real deep) builds my triceps strength faster than other accessory exercises. When my tris are weak those are my go-to to build fast.

 

[MrKleen73]

They make those!

Yeah, I wish I knew I would have this problem when I ordered this bar. I thought it would address some of the shoulder issue but it caused more pain. Been keeping it around in hopes I can use it but might be time to sell and repurpose the money on one with all diagonal handles.

 

[SkRaw85]

Yeah, I wish I knew I would have this problem when I ordered this bar. I thought it would address some of the shoulder issue but it caused more pain. Been keeping it around in hopes I can use it but might be time to sell and repurpose the money on one with all diagonal handles.

A Kaddilac bar is also another viable option.

 

[MrKleen73]

A Kaddilac bar is also another viable option.

This would be ideal, just a lot of cash to drop, but I am sure it is worth it. HMMMMM 50th birthday February 1, possible gift request. Was also contemplating getting a big outdoor grill similar to the Blackstone.

 

[Hyde]

I don’t know about you but a few weeks of weighted dips (sent real deep) builds my triceps strength faster than other accessory exercises. When my tris are weak those are my go-to to build fast.

Last week when I missed the 330 floor press and this week on the 330 Swissbar bench, it’s the same spot - right after the momentum of the initial launch has ended and I’m transitioning from delts/pecs onto triceps, around that 2-board range under halfway up.

Do you think that may help that zone, and if so what kind of sets x reps have you found useful? Do you do that as your primary accessory, or as a third movement?

When I do dips deep, I mainly feel a big shift onto my pecs and delts.

 

[Rocket3015]

When I do dips deep, I mainly feel a big shift onto my pecs and delts.

The less you lean forward the better effect they should have on your tri's

 

[SkRaw85]

This would be ideal, just a lot of cash to drop, but I am sure it is worth it. HMMMMM 50th birthday February 1, possible gift request. Was also contemplating getting a big outdoor grill similar to the Blackstone.

Compromise: get a blemished Kaddilac AND a black stone

 

[SkRaw85]

Last week when I missed the 330 floor press and this week on the 330 Swissbar bench, it’s the same spot - right after the momentum of the initial launch has ended and I’m transitioning from delts/pecs onto triceps, around that 2-board range under halfway up.

Do you think that may help that zone, and if so what kind of sets x reps have you found useful? Do you do that as your primary accessory, or as a third movement?

When I do dips deep, I mainly feel a big shift onto my pecs and delts.

That’s right around the same sticky point I was feeling weak in about a month ago. I used them as a primary accessory, 4-5 working sets (started at 4, worked up to 5), 10 rep range, 10th rep should be a grind. Progressively add load over the weeks within same rep/set range.

Not like hyperextending deep but right to that point where front delts and pecs start taking over. I’ll hover it there for a half second before pumping back up.

 

[MrKleen73]

That’s right around the same sticky point I was feeling weak in about a month ago. I used them as a primary accessory, 4-5 working sets (started at 4, worked up to 5), 10 rep range, 10th rep should be a grind. Progressively add load over the weeks within same rep/set range.

Not like hyperextending deep but right to that point where front delts and pecs start taking over. I’ll hover it there for a half second before pumping back up.

Dips are definitely my favorite triceps movement. I have never really knowingly used them to break through a plateau but it wouldn't be surprising that they would be effective for that. Makes you strong when your elbows are behind the back and helps incorporate everything used in bench.

 

[Hyde]

Thanks everyone for the feedback! I think that is definitely something worth trying. Might implement them as a tertiary exercise next week and depending on that try them loaded as my secondary movement the following.

They tend to bother me going deep, but since that isn’t the goal it could be a great option. My weakness isn’t really the delts & pecs - it’s right at the tricep transition, so this may be perfect.

 

[SkRaw85]

Thanks everyone for the feedback! I think that is definitely something worth trying. Might implement them as a tertiary exercise next week and depending on that try them loaded as my secondary movement the following.

They tend to bother me going deep, but since that isn’t the goal it could be a great option. My weakness isn’t really the delts & pecs - it’s right at the tricep transition, so this may be perfect.

Honestly, the biggest reason for upgrading my rack was that I didn’t have a dip bar option and I need them to thrive.

 

[MrKleen73]

Honestly, the biggest reason for upgrading my rack was that I didn’t have a dip bar option and I need them to thrive.

I am thinking of rearranging the garage gym so I have easier access to the dip on there. Always hard to figure out where to put things when you have a set up like I do. Not a lot of free space in there and that is using both sides of the garage.

 

[gphagan1]

That’s right around the same sticky point I was feeling weak in about a month ago. I used them as a primary accessory, 4-5 working sets (started at 4, worked up to 5), 10 rep range, 10th rep should be a grind. Progressively add load over the weeks within same rep/set range.

Not like hyperextending deep but right to that point where front delts and pecs start taking over. I’ll hover it there for a half second before pumping back up.

I love dips for triceps and lower pecs….. not only are they great for strength and helping in all pressing exercises, they really do a good job incorporating all the stabilizers.

 

[SkRaw85]

I am thinking of rearranging the garage gym so I have easier access to the dip on there. Always hard to figure out where to put things when you have a set up like I do. Not a lot of free space in there and that is using both sides of the garage.

Same. I need to go do some rearranging. Tomorrow I’m off. Thanks for reminding me lol

 

[SkRaw85]

I love dips for triceps and lower pecs….. not only are they great for strength and helping in all pressing exercises, they really do a good job incorporating all the stabilizers.

I swear it packs on slabs of meat to the triceps and beefs up the shoulder girdle quick!

 

[MrKleen73]

Same. I need to go do some rearranging. Tomorrow I’m off. Thanks for reminding me lol

Yeah, and I have to figure out a spot for my new Titan Wall mounted pulley system too. I have a shed I need to get set up behind the garage to move some other things into so I have more room but I am sure I can figure this out for now.

 

[SkRaw85]

Yeah, and I have to figure out a spot for my new Titan Wall mounted pulley system too. I have a shed I need to get set up behind the garage to move some other things into so I have more room but I am sure I can figure this out for now.

Where there is a will there is a way.

 

[Hyde]

If you guys just had a Titan reverse Hyper, you could do your dips on the handle arms and it would always be set up

But you will also still have to move your son’s box of sidewalk chalk, sand pails, and whatever misc tools & such you normally store in that location

 

[RegisterJr]

Yeah, and I have to figure out a spot for my new Titan Wall mounted pulley system too. I have a shed I need to get set up behind the garage to move some other things into so I have more room but I am sure I can figure this out for now.

I forgot you ordered one. I use mine daily and really need another one.

 

[MrKleen73]

I forgot you ordered one. I use mine daily and really need another one.

I want a 2nd one also so I can use them as a cable crossover style machine.

 

[Hyde]

1/19/23
BW 234.4

Reverse Hyper
180 2x20

KB Suitcase Carry
Bird Dogs
Partial Pistol Squat
Single Leg Deadlift

Conventional, powerbar
135x5,2
245x3,1
335,385x3
+belt
425x2
440 3x2
+straps
440x8

Snatchgrip 3” Blockpulls, beltless
335 3x10

BB Rows
245 2x14

SSB GM, beltless
65x12
155 3x15

One-Arm DB Row
105x25,15

GHR
2x15

Doing the work - getting strong now!

Invalid Link Removed

 

[gphagan1]

1/19/23
BW 234.4

Reverse Hyper
180 2x20

KB Suitcase Carry
Bird Dogs
Partial Pistol Squat
Single Leg Deadlift

Conventional, powerbar
135x5,2
245x3,1
335,385x3
+belt
425x2
440 3x2
+straps
440x8

Snatchgrip 3” Blockpulls, beltless
335 3x10

BB Rows
245 2x14

SSB GM, beltless
65x12
155 3x15

One-Arm DB Row
105x25,15

GHR
2x15

Doing the work - getting strong now!

Invalid Link Removed

Man, 440x8 on the last set of conventional deadlifts….you may end up eventually lifting more at 230 lbs than you did at 260 lbs.

 

[SkRaw85]

Man, 440x8 on the last set of conventional deadlifts….you may end up eventually lifting more at 230 lbs than you did at 260 lbs.

Seriously

 

[Rocket3015]

Strong and Pretty !!

 

[MrKleen73]

Great session, 440x8 is some nice work!!!

 

[Dustin07]

What led you to that 8 rep top set? intentional AMRAP or?
One of my gym locations has weights next to the dip bar so I prefer weighted dips over anything machine, personally. way better incorporation of the stabilizers as already mentioned. although lately for some reason I feel like db kickbacks have been hitting the triceps in a beefier way than the dips.

 

[Hyde]

Man, 440x8 on the last set of conventional deadlifts….you may end up eventually lifting more at 230 lbs than you did at 260 lbs.

I pulled 630 in the gym the last time I was 265, but my best comp pull was 628 at 220 (weighing ~230). I definitely think this bodyfat is a very productive leverage for me to train deadlift.

What led you to that 8 rep top set? intentional AMRAP or?

Everything in your training should always have a purpose & intent. You won’t always make the right decisions, and you should adjust the plan in real time based on what you are feeling, but you should have a specific goal driving your plan.

This week’s deadlift session was about increased repetition focus, instead of maximal strength or technical refinement & fatigue reduction like previous weeks. But we’re still powerlifting here - practice matters. Back to what we talked about in the Slingshot thread, 70-80% is commonly used because it’s heavy enough to transfer to maximal lifting for many but light enough you can think through it AND rack up sufficient volume for a hypertrophy stimulus.

I’ve had a lot of success personally with Swede’s 5th Set method of 4 doubles or triples ranging from 70-80% followed by an AMRAP. Practicing with the weight before the top set actually helps you lift more reps on the AMRAP - the fatigue from the low reps doesn’t cost as much as the neurological boost yields. So you end up with similar volume as a 3x5, but you get more chances to practice AND better practice, with a similar hypertrophy outcome.

 

[Hyde]

228.4lbs today (-1.5lbs from last week)

Fasted all day yesterday, where morning weight was 232.6. No idea if I will break my fast or not tonight, but definitely eating big tomorrow (family stuff all day) for heavy squats on Monday.

Bumped GH to 1.5iu this week, and been doing more morning shots than evening due to food timing. Surprised to see any weightloss this week, so this could be a factor. Diet has also continued to be more consistent/targeted. Also shifted Testosterone to 240 & Mast down to 60 this week to raise estrogen. I have backed off carnitine entirely, besides whatever trace is combined with choline whenever I use it.

 

[Hyde]

Posting this especially for you @Dustin07 - I know you like Layne and I think you will like his final thoughts on intermittent fasting.

Invalid Link Removed

At first I thought I disagreed with his thoughts on LDL being an independent risk factor for heart disease, but I realized that I do agree - my beef is with the use of statins to lower LDL based on recent evidence. They cause a lot more metabolic harm that promotes diabetes (cardiovascular disease) while the lowering of LDL barely impacts absolute mortality (~1% absolute risk for a very good chance to get diabetes).

 

[SkRaw85]

228.4lbs today (-1.5lbs from last week)

Fasted all day yesterday, where morning weight was 232.6. No idea if I will break my fast or not tonight, but definitely eating big tomorrow (family stuff all day) for heavy squats on Monday.

Bumped GH to 1.5iu this week, and been doing more morning shots than evening due to food timing. Surprised to see any weightloss this week, so this could be a factor. Diet has also continued to be more consistent/targeted. Also shifted Testosterone to 240 & Mast down to 60 this week to raise estrogen. I have backed off carnitine entirely, besides whatever trace is combined with choline whenever I use it.

Pharma GH pens or generic?

 

[khall1974]

228.4lbs today (-1.5lbs from last week)

Fasted all day yesterday, where morning weight was 232.6. No idea if I will break my fast or not tonight, but definitely eating big tomorrow (family stuff all day) for heavy squats on Monday.

Bumped GH to 1.5iu this week, and been doing more morning shots than evening due to food timing. Surprised to see any weightloss this week, so this could be a factor. Diet has also continued to be more consistent/targeted. Also shifted Testosterone to 240 & Mast down to 60 this week to raise estrogen. I have backed off carnitine entirely, besides whatever trace is combined with choline whenever I use it.

What made you back off the l carnitine??

 

[Hyde]

Pharma GH pens or generic?

Generic. Same as steroids, if it is what it says it is at the same dose, it will work the same, pharm or ugl.

What made you back off the l carnitine??

Last blood panel my TSH was higher than usual; instead of 2.6-2.9 it was 3.5. Carnitine can interfere with the thyroid some (although it’s also been shown to bring relief for hypothyroidism), so since I’m also using HGH currently AND in an overall caloric deficit (both of which can downregulate thyroid output some) it seemed sensible to back off for the moment unless I was going to supplement.

 

[SkRaw85]

Generic. Same as steroids, if it is what it says it is at the same dose, it will work the same, pharm or ugl.



Last blood panel my TSH was higher than usual; instead of 2.6-2.9 it was 3.5. Carnitine can interfere with the thyroid some (although it’s also been shown to bring relief for hypothyroidism), so since I’m also using HGH currently AND in an overall caloric deficit (both of which can downregulate thyroid output some) it seemed sensible to back off for the moment unless I was going to supplement.

Nice. Only tried a couple of humatrope pens before. Too damn pricey to be viable for me.

 

[Hyde]

Nice. Only tried a couple of humatrope pens before. Too damn pricey to be viable for me.

It was 200iu (20x10iu vials) for $300 shipped, plus some BAC water, so 2iu 5 days per week is $15 weekly - basically the price of ribeye, and less than I spend on salmon, so I decided that was a fair cost if it does end up helping recovery.

 

[Hyde]

Signed up for a USPA meet mid March - 220lb Open Raw class.

I realized I’ve been cruising for 17 weeks, it’s in line with my current diet goals & training, and it’s going to put that extra fire under both.

8 weeks out tomorrow

 

[tyga tyga]

Signed up for a USPA meet mid March - 220lb Open Raw class.

I realized I’ve been cruising for 17 weeks, it’s in line with my current diet goals & training, and it’s going to put that extra fire under both.

8 weeks out tomorrow

Ayooo lesssgoo

 

[Rocket3015]

Great Motivation !!

 

[Nac]

Hyde you been watching all this drama with USPA and goob?

 

[gphagan1]

Time for Beast Mode:

 

[SkRaw85]

Signed up for a USPA meet mid March - 220lb Open Raw class.

I realized I’ve been cruising for 17 weeks, it’s in line with my current diet goals & training, and it’s going to put that extra fire under both.

8 weeks out tomorrow

Skinny meet! This is your first at 220 ya?

 

[Hyde]

Hyde you been watching all this drama with USPA and goob?

I don’t get into all that social media drama, but my wife showed me post from the meet director addressing it that made me look it up.

Apparently one of the Ohio reps was being sleazy trying to get women at meets to sleep with him for money & other stuff. The USPA fired his ass and people are upset they didn’t try to call him out more. Like it’s their place to highlight people being dirtbags or something?

Anyway that promoter was a bitch - he gave me a red light on the best squat of my life, one that an international judge there white-lighted & complimented me on after. It was deep AF, I have the video, & it was a good lift, so **** him!

I don’t powerlift to get concerned with politics & drama; I’m here to eat Anadrol & kick ass!!!

Skinny meet! This is your first at 220 ya?

It will be #6 at 220

 

[Hyde]

1/22/23
BW 226.0

6 min walk

Rope Cable Facepulls ss w/ Overhead Tri Ext
27.5 2x25/each

Single Leg Deadlifts

Dynamic Bench, various grips
45 2x5
95 2x3
145 2x3
165x3
185 6x3
205x5

Strictpress
45 2x8
65,85,105,125,145x8

Incline Bench
65,95,135,155x6
175x6,6,7

Lat Pulldown
99,121,143x15
165 2x8

One Arm Cable Pressdown
22.5 2x25
16.5,11.5x25 underhand

ss w/ Cable Lateral Raise
11.5 2x20

Rope Cable Facepulls
27.5 2x25

55-hour fast ended early this morning to start filling back out into this 7am session. My low this week was 3.8lbs under my lowest from last, which bodes well for making weight without any grief.

40lbs on Strictpress over last week

 

[SkRaw85]

I don’t get into all that social media drama, but my wife showed me post from the meet director addressing it that made me look it up.

Apparently one of the Ohio reps was being sleazy trying to get women at meets to sleep with him for money & other stuff. The USPA fired his ass and people are upset they didn’t try to call him out more. Like it’s their place to highlight people being dirtbags or something?

Anyway that promoter was a bitch - he gave me a red light on the best squat of my life, one that an international judge there white-lighted & complimented me on after. It was deep AF, I have the video, & it was a good lift, so **** him!

I don’t powerlift to get concerned with politics & drama; I’m here to eat Anadrol & kick ass!!!



It will be #6 at 220

This is why I lift alone in my garage. I don’t have to fend off rapists trying to steal my precious seed.

Dam I didn’t realize that was 6. Makes sense after cuts tho.

 

[SkRaw85]

Invalid Link Removed

 

[gphagan1]

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And if you’re on Trest, the seed must be sown or run.

 

[Dustin07]

Posting this especially for you @Dustin07 - I know you like Layne and I think you will like his final thoughts on intermittent fasting.

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At first I thought I disagreed with his thoughts on LDL being an independent risk factor for heart disease, but I realized that I do agree - my beef is with the use of statins to lower LDL based on recent evidence. They cause a lot more metabolic harm that promotes diabetes (cardiovascular disease) while the lowering of LDL barely impacts absolute mortality (~1% absolute risk for a very good chance to get diabetes).

Good stuff, I found his take on BCAA's to be interesting. I never ever thought of them as a muscle builder like protein but he finished up his beef on BCAA's by essentially pointing out that they could still fill the gap on incomplete proteins etc especially if you are in a deficit, vegan etc. I personally like them because... it flavors water as he pointed out, but really only pick them up when I'm in a deficit.

His IF discussion is interesting, it matches yours and @MrKleen73's comments and observations. Some of it seems like common sense (train during feeding window) but I also notice he still points out the best approach is 3 protein meals in that 8hr window which coincidentally goes back like 15 years to his thesis on protein synthesis being most optimal at 3-4 hr feeding windows.

good stuff! I am a Layne fan. i listen to his podcast from time to time but tend to get a little bored with the first 15 minutes of he and his wife talking about personal at home PRs etc. I want to geek out on nutrition and training science lol

 

[Dustin07]

1/22/23
BW 226.0

6 min walk

Rope Cable Facepulls ss w/ Overhead Tri Ext
27.5 2x25/each

Single Leg Deadlifts

Dynamic Bench, various grips
45 2x5
95 2x3
145 2x3
165x3
185 6x3
205x5

Strictpress
45 2x8
65,85,105,125,145x8

Incline Bench
65,95,135,155x6
175x6,6,7

Lat Pulldown
99,121,143x15
165 2x8

One Arm Cable Pressdown
22.5 2x25
16.5,11.5x25 underhand

ss w/ Cable Lateral Raise
11.5 2x20

Rope Cable Facepulls
27.5 2x25

55-hour fast ended early this morning to start filling back out into this 7am session. My low this week was 3.8lbs under my lowest from last, which bodes well for making weight without any grief.

40lbs on Strictpress over last week

Hey for further self education...
You fasted until this morning but lifted at 7am. What did your break-fast look like and at what time? I imagine you must have started eating no later than 5am?

 

[MrKleen73]

Hey for further self education...
You fasted until this morning but lifted at 7am. What did your break-fast look like and at what time? I imagine you must have started eating no later than 5am?

I imagine he probably included some intra-workout carbs as well.