Hyde’s Strength Odyssey

2/17/23
BW 232.0

6 min cycle

Bird Dogs
Side Planks
BW Squat

Squat, powerbar, beltless
45x3,6
95,135,185,235,275,315,345,365,385,405x3

RFE Split Squat
BW,25,35x15

Ab Wheel
2x12

Started an injectable RAD140/S23 blend today, 22.5mg each. Not sure what weekly dose I’ll run yet, but probably not pinning every day.

Tripled 4 plates at 25 days post tear, no pain and could have kept working up. Saving it for next week; I’m 30 days out from the meet.
 
Hyde said:
2/17/23
BW 232.0

6 min cycle

Bird Dogs
Side Planks
BW Squat

Squat, powerbar, beltless
45x3,6
95,135,185,235,275,315,345,365,385,405x3

RFE Split Squat
BW,25,35x15

Ab Wheel
2x12

Started an injectable RAD140/S23 blend today, 22.5mg each. Not sure what weekly dose I’ll run yet, but probably not pinning every day.

Tripled 4 plates at 25 days post tear, no pain and could have kept working up. Saving it for next week; I’m 30 days out from the meet.
Click to expand...

That’s awesome man! Glad your recovery is coming along quickly
 
Hyde said:
2/17/23
BW 232.0

6 min cycle

Bird Dogs
Side Planks
BW Squat

Squat, powerbar, beltless
45x3,6
95,135,185,235,275,315,345,365,385,405x3

RFE Split Squat
BW,25,35x15

Ab Wheel
2x12

Started an injectable RAD140/S23 blend today, 22.5mg each. Not sure what weekly dose I’ll run yet, but probably not pinning every day.

Tripled 4 plates at 25 days post tear, no pain and could have kept working up. Saving it for next week; I’m 30 days out from the meet.
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Looking strong on those squats…..looks like that hammy was just a painful speed bump now.
 
BennyMagoo79 said:
I love s23. I found it didn’t compare with LGD for tissue gain but strength and cognitive gains are great.
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I actually dislike it overall the couple times I’ve ran it orally! Lol but I like RAD, and this was a blend produced before injectable RAD was very easy to find in the US, so giving it a go to use it up. S23 historically makes me crampy, and crabby, but if I know to hydrate extra and be mindful after I pin it I’m hoping to mitigate that.

I don’t need any weight gain and really don’t even particularly need bonus strength - I primarily want enhanced muscle preservation in a deficit, and better recovery since food has to be tighter this last month.
 
Hyde said:
I actually dislike it overall the couple times I’ve ran it orally! Lol but I like RAD, and this was a blend produced before injectable RAD was very easy to find in the US, so giving it a go to use it up. S23 historically makes me crampy, and crabby, but if I know to hydrate extra and be mindful after I pin it I’m hoping to mitigate that.

I don’t need any weight gain and really don’t even particularly need bonus strength - I primarily want enhanced muscle preservation in a deficit, and better recovery since food has to be tighter this last month.
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Interesting! I think one of the greatest benefits from s23 for me is enhanced focus. But then I have ADHD so dopamine agonists tend to be calming for me.
 
I’m thinking of grabbing some apex stano and running that for 3mo to continue to help lean out.

What dose who you recommend?
 
tyga tyga said:
I’m thinking of grabbing some apex stano and running that for 3mo to continue to help lean out.

What dose who you recommend?
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I couldn’t even say transdermal. Probably a few hundred mg as a best guess, but it’s not going to do any of the work at all for you - it’s basically just an energizer best used preWO when cals are lower. It’s no Anavar.
 
Hyde said:
I couldn’t even say transdermal. Probably a few hundred mg as a best guess, but it’s not going to do any of the work at all for you - it’s basically just an energizer best used preWO when cals are lower. It’s no Anavar.
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Well then lol I’ll just grab more Ursa Major
 
2/19/23
BW 228.0

6 min walk

Rope Cable Facepulls/Tri Ext/One-arm Rows
33 3x25/25/15

Y Raises

Dynamic Bench
45x5,5,3
95,135x3
+monster miniband under bench
135,175x3
185 4x5
-band
225x5
275,305x1

Incline Bench
45,115,155,205,225,245,250x5

DB Strictpress
40x25,15+10 steep incline on preacher curl

V-bar Cable Pressdown
33x50

35 hour fast finished this Sunday morning, which featured a 35 min LISS session on Saturday. Got the work trip/flying weight off. Bench was moving snappy, and 10lbs added to my best recent incline press! This is really coming up nicely.

No weight limits!!!!
 
2/20/23

Reverse Hyper
180x25
225x20

KB Suitcase Carries
KB Single-leg Deadlifts
Reverse Lunges

Squat, squatbar
55x5
+light bands
55,145,235x3
285,335,375,395x1
+belt
415,435x1

Deadlift, deadlift bar, beltless
45,135x5
225x2
315 4x1
365 8x1
385 4x1
409 2x1

Didn’t have time for anything else, but I handled ~10% more weight at the bottom than Thursday’s squats, and probably 505-515 at the top, so I’m pretty stoked for 4 weeks post. Also back over 4 plates off the floor no issue. Just have to keep working things up - 27 days out!
 
Hyde said:
Dynamic Bench
45x5,5,3
95,135x3
+monster miniband under bench
135,175x3
185 4x5
-band
225x5
275,305x1

Incline Bench
45,115,155,205,225,245,250x5

DB Strictpress
40x25,15+10 steep incline on preacher curl

V-bar Cable Pressdown
33x50

35 hour fast finished this Sunday morning, which featured a 35 min LISS session on Saturday. Got the work trip/flying weight off. Bench was moving snappy, and 10lbs added to my best recent incline press! This is really coming up nicely.
Click to expand...

how much resistance do you reckon that mini band adds to the top?

I told my wife that one thing I noticed from fasting vs many smaller meals is that the nutrients I do eat seem far more effective like my body stockpiles them for proper use, whereas many meals throughout the day seem to just go through me faster without ever accomplishing the required protocol. weaker pumps from the same calories/cho etc. From my reading and the podcasts, that seems to be exactly what the science supports, it's just my bro science way of comprehending it. My mind is still a bit blown though by the effectiveness in fasting though.
 
Dustin07 said:
how much resistance do you reckon that mini band adds to the top?

I told my wife that one thing I noticed from fasting vs many smaller meals is that the nutrients I do eat seem far more effective like my body stockpiles them for proper use, whereas many meals throughout the day seem to just go through me faster without ever accomplishing the required protocol. weaker pumps from the same calories/cho etc. From my reading and the podcasts, that seems to be exactly what the science supports, it's just my bro science way of comprehending it. My mind is still a bit blown though by the effectiveness in fasting though.
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Because it’s one band looped side to side under the bench, it deloads a bit more at the bottom & weights up more severely at lockout than a proper setup with a doubled band anchored on each side. Maybe 50lbs or so at lockout?

Well fasting is good for reducing total calories over the week, but it’s the detail of nutrient timing and composition that is really helping you maintain performance optimally despite that deficit. We’re just putting the best resources we do have where we need them the most.
 
Shoot, I think this is the first time ever I weigh more than you, I gotcha by 2 lbs 🤣. It’s crazy how easily (at least you make it look easy) you can fluctuate up and down. I’m jealous.
 
SkRaw85 said:
Shoot, I think this is the first time ever I weigh more than you, I gotcha by 2 lbs 🤣. It’s crazy how easily (at least you make it look easy) you can fluctuate up and down. I’m jealous.
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I took Mk677 before bed the last 2 nights instead of GH those days (convenience, open bottle to use up, building days) and I weighed 235.8lbs before bed last night 4 hours post last meal This morning I was 231, so I fasted 21 hours and did 35 min cardio to knock some water off hopefully.

Definitely struggling to get any lighter, and I’m barely taking any gear (180 test, 80 mast, 22.5mg Rad & S23 each).
 
2/22/23

Rope Cable Facepulls, Tri Ext, One-arm Rows
33 2x25/25/15

CGBP
45,95,135x5
185,225x3
255,275,295,315,330,340x1

Long Pause CGBP (3-5 seconds)
225,245,255,265,235x5

Incline DB Williams Extensions
40x15
50,60,65x10 PR

Low Incline NG DB Press
70 2x20

Seated DB Rear Delt Flyes
25x16,15,15

My best closegrip ever is 350 from 7 months ago, and today I did 340 while weighing THIRTY (30!) pounds less, nevermind on a crappy commercial bench while blowing yellow snot from a head cold. Also smashed a new best on the Williams Extensions.

I feel very grateful to be where I’m at in life & having the opportunity to train.

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Man your strength is steadily going up, and looks like you’re almost fully recovered, amazing. Looks like the timing of your strength going up is working out perfectly for your next meet. I remember it seemed like everything worked out just right going into your last meet, and you won. Now you’re already competing at 40 lbs lighter and will probably hit similar numbers again. That’s proof this protocol with strategic longer fasts not only allows you to maintain, but improve.💪🏆
 
gphagan1 said:
Man your strength is steadily going up, and looks like you’re almost fully recovered, amazing. Looks like the timing of your strength going up is working out perfectly for your next meet. I remember it seemed like everything worked out just right going into your last meet, and you won. Now you’re already competing at 40 lbs lighter and will probably hit similar numbers again. That’s proof this protocol with strategic longer fasts not only allows you to maintain, but improve.
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I wish I was going to put up similar numbers! Losing weight definitely cost me a ton on squats even before the adductor tear derailed everything. But I know what you mean, and I do think the fasting has been definitely been viable when tailored around the training program. It’s often uncomfortable, but it does allow results.
 
2/23/23
BW 229.2

Reverse Hyper
180,225x25

KB Suitcase carry ss w/ One-Leg Deadlift
53x1 / 10 per side

Deadlift, deadlift bar
45x10
155x5,1
275,363,393x3
+belt
419x3
449,473,495x1
+1/2” mat under feet
445x3

Pulldowns
60,110,140,150,160,170,180x8

ss w/ DB Hammercurls
20,25,30x15

Axle Reverse Curls
Empty,+20,40,50,60x8

Reverse Hyper
270,315,360x15

BSS
BWx15 slow

Woke up really quite sick from this cold. Everything aching, lots of snot, intense lethargy, no appetite. Managed to eat some rice & a couple eggs at 2pm, and HALF a bowl of yogurt and whey before tapping out. It wasn’t really digesting either and had some nausea. No chance of getting a preWO meal down later. In the end, I just started loading up on carb powder and salt, took a Bronkaid, and said screw it: I’m 3 weeks out, so I have to at least go try to warm up.

495 was smooth and powerful, more left in the tank, but I knew I was depleted & didn’t want to risk injury, so I shut it down while I was ahead. Got some good practice in.
 
Hyde said:
2/23/23
BW 229.2

Reverse Hyper
180,225x25

KB Suitcase carry ss w/ One-Leg Deadlift
53x1 / 10 per side

Deadlift, deadlift bar
45x10
155x5,1
275,363,393x3
+belt
419x3
449,473,495x1
+1/2” mat under feet
445x3

Pulldowns
60,110,140,150,160,170,180x8

ss w/ DB Hammercurls
20,25,30x15

Axle Reverse Curls
Empty,+20,40,50,60x8

Reverse Hyper
270,315,360x15

BSS
BWx15 slow

Woke up really quite sick from this cold. Everything aching, lots of snot, intense lethargy, no appetite. Managed to eat some rice & a couple eggs at 2pm, and HALF a bowl of yogurt and whey before tapping out. It wasn’t really digesting either and had some nausea. No chance of getting a preWO meal down later. In the end, I just started loading up on carb powder and salt, took a Bronkaid, and said screw it: I’m 3 weeks out, so I have to at least go try to warm up.

495 was smooth and powerful, more left in the tank, but I knew I was depleted & didn’t want to risk injury, so I shut it down while I was ahead. Got some good practice in.
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The last few months my wife and I feel like we’ve caught almost everything out there, which is unusual for us….Covid, that nasty flu, which was way worse than Covid, and a few colds. Just seems to be so many going around. Glad you were able to get something in.
 
Hope you feel better ASAP. Congrats on recovering enough to pull 495 easily. Things are looking up!
 
Hyde said:
2/23/23
BW 229.2

Reverse Hyper
180,225x25

KB Suitcase carry ss w/ One-Leg Deadlift
53x1 / 10 per side

Deadlift, deadlift bar
45x10
155x5,1
275,363,393x3
+belt
419x3
449,473,495x1
+1/2” mat under feet
445x3

Pulldowns
60,110,140,150,160,170,180x8

ss w/ DB Hammercurls
20,25,30x15

Axle Reverse Curls
Empty,+20,40,50,60x8

Reverse Hyper
270,315,360x15

BSS
BWx15 slow

Woke up really quite sick from this cold. Everything aching, lots of snot, intense lethargy, no appetite. Managed to eat some rice & a couple eggs at 2pm, and HALF a bowl of yogurt and whey before tapping out. It wasn’t really digesting either and had some nausea. No chance of getting a preWO meal down later. In the end, I just started loading up on carb powder and salt, took a Bronkaid, and said screw it: I’m 3 weeks out, so I have to at least go try to warm up.

495 was smooth and powerful, more left in the tank, but I knew I was depleted & didn’t want to risk injury, so I shut it down while I was ahead. Got some good practice in.
Click to expand...
What are you looking at for an opener? I can't remember who it was, but I saw a peaking video suggesting using a weight you've done in training for a set of 3 as an opener, a 2 rep for a second attempt and then going for a PR as a 3rd.
 
Hyde said:
Woke up really quite sick from this cold. Everything aching, lots of snot, intense lethargy, no appetite. Managed to eat some rice & a couple eggs at 2pm, and HALF a bowl of yogurt and whey before tapping out. It wasn’t really digesting either and had some nausea. No chance of getting a preWO meal down later. In the end, I just started loading up on carb powder and salt, took a Bronkaid, and said screw it: I’m 3 weeks out, so I have to at least go try to warm up.
Click to expand...

still a crazy strong looking session for how sick you describe yourself man.

SkRaw85 said:
I will say, so far in 2023 I am not impressed with all the sickness. Recover quick @Hyde !
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would you go as far as to say that you're not.... down with the sickness?
 
ANABOLICWRWLF said:
What are you looking at for an opener? I can't remember who it was, but I saw a peaking video suggesting using a weight you've done in training for a set of 3 as an opener, a 2 rep for a second attempt and then going for a PR as a 3rd.
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never thought of it broken down that way before, that sounds like a solid approach to me?

ANABOLICWRWLF said:
I too am not down with the sickness.
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damn you beat me to it
 
ANABOLICWRWLF said:
What are you looking at for an opener? I can't remember who it was, but I saw a peaking video suggesting using a weight you've done in training for a set of 3 as an opener, a 2 rep for a second attempt and then going for a PR as a 3rd.
Click to expand...

That’s always a good traditional rule for a novice competitor.

Competition has a ton of variables over a gym lift. You have already maxed out on squat and bench, the day could be running very long or very fast (both can add extra fatigue), they can be very hot environments if the venue is too small and/or it’s summer, the equipment may be different, they may have a random delay in starting the flight, someone ahead of you could get hurt and cause a big delay, you will probably have some nerves/anxiety, and in general you are lifting when they tell you to, on their terms, without your music. Pack loose warm up pants to wear between attempts if necessary!

I’ll base my opener off of whatever I pull somewhere next week during the Arnold, but at least 501 because of how this moved. I will want something light enough to allow a fat jump to my second, and then a more conservative jump to my third (I’ll have a number in my head, but it will be tempered by how the second goes). I will generally try not to exceed 4% of my biggest pull in training, unless I have some overwhelming indicators on meet day to do otherwise. You’ll make the biggest total successfully completing your third attempts.
 
I’m not really a motivational video kind of guy.

I stumbled upon this 8 years ago, and I think it was the final piece to me squatting 500lbs (taking no gear at the time, no less) - the mental component.

I have periodically listened to this as a reminder for 8 years now, and I cannot listen to it without crying. Hopefully it helps one of you as much as it has empowered me:

Invalid Link Removed
 
Hyde said:
I’m not really a motivational video kind of guy.

I stumbled upon this 8 years ago, and I think it was the final piece to me squatting 500lbs (taking no gear at the time, no less) - the mental component.

I have periodically listened to this as a reminder for 8 years now, and I cannot listen to it without crying. Hopefully it helps one of you as much as it has empowered me:

Invalid Link Removed
Click to expand...
Going to check this out after I set up this users office. Hope it has the same affect on me.
 
Hyde said:
That’s always a good traditional rule for a novice competitor.

Competition has a ton of variables over a gym lift. You have already maxed out on squat and bench,
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I have thought about that many times and I think it's a huge difference between PL and Oly. I told my buddy I could see opening near existing 1rm tbh and if I hit a PR on 2nd attempt not even try a 3rd. save the gas for the other lifts since you just PR'd.

But in oly you open with a snatch. it's comparably nothing in weight compared to your clean and jerk, tbh. It's a massive skill movement. It's not going to drain you the way a 1rm squat is or possibly even in my experience a legit 1rm bench.
 
Was a great video, I think I may have watched it or heard parts of it in another one. Definitely a good video and I saved it for later viewing as well.
 
Dustin07 said:
I have thought about that many times and I think it's a huge difference between PL and Oly. I told my buddy I could see opening near existing 1rm tbh and if I hit a PR on 2nd attempt not even try a 3rd. save the gas for the other lifts since you just PR'd.

But in oly you open with a snatch. it's comparably nothing in weight compared to your clean and jerk, tbh. It's a massive skill movement. It's not going to drain you the way a 1rm squat is or possibly even in my experience a legit 1rm bench.
Click to expand...

That’s because weightlifting is a skill-based sport. Powerlifting is strength-based. They both need skill and strength at the highest level, but always in reversed priority.
 
2/26/23
BW 227.0

Rope Cable Facepulls ss w/ Vogelpohl Rows
33 2x25 each

Floss band on left elbow w/ barbell JM Press

Dynamic Bench
45x10,10,3
+Miniband under bench
45,95,135x3
185 8x3

Seated Overhead Pin Press from just above scalp
45,95,135x5
185,205,225,245x3
265x1

Standing DB Strictpress
50x25,25,20

alt w/ Plate-loaded CSR
90x12
115 2x8
90x12

Reverse Pec Deck
70 2x30

Been 227.0 or less 3 days in a row, and I’m 3 weeks out & leaving for the Arnold Wednesday, so I took advantage of being lighter now to push some extra gas since I’m peaking this week. Pinned 240 each test & mast e for the week (instead of 180/80). I don’t intend to keep pinning all that weekly, but I think this is the perfect time to layer that in for the extra neurology these next 20 days without holding extra water at comp or hanging around long after the meet.
 
gphagan1 said:
How is your arm doing? Looks like everything is moving really well.
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Arm is really good. It probably has 80% of full range of motion and I can do a lot more than before the surgery so I’m happy with it. My friend showed me how to floss it, and I think it broke up some more garbage because elbow movement seemed a little smoother afterwards.

SkRaw85 said:
Get over your sickness? That was a quick turnaround!
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Not really, no. Still have to blow my nose a lot in training and hacking up some yellow periodically. But the fatigue has greatly lessened, and I learned a long time ago you cannot wait on mild sickness to train. I’ve had stuff like this hang around for a month before, so you gotta just take some Bronkaid and get back in the saddle.
 
2/27/23

Banded Sidesteps

Reverse Hyper
180 2x25

KB Suitcase Carries
KB One-leg Deadlifts
Box Step-ups
Band Pullaparts
Jumps
Bodyweight Squats

Squat, duffalo bar
55x5,3
+monster minibands
55,145,235x3
285,335x1
+belt
375x1
-bands
415,440,460x1

3ct Duffalo Pause Squats, beltless
325 3x3

Beltsquat Boxsquat
180 2x25

Beltsquat Marching
180x ~1 min

Made a change to the way I start my squats, and it really improved stability and confidence a lot. I’m not the same thickness I was when heavier, so I need to be able to keep more tension in my muscles for better control since I don’t have the leverage to utilize. For what started out feeling so terrible today, I really blasted 460 and absolutely could have gone up for another. Saving it for next week when I’m back and recovered from the Arnold.
 
Nice workout…..looks like the pulled hammy is a thing of the past. Getting primed just in time for your upcoming meet. I bet you did have to make adjustments, especially with squats, being 40lbs
lighter.
 
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