Hyde’s Strength Odyssey

[Hyde]

Also, NOT a New Year’s Resolution, because I do not believe in waiting to pursue real goals, but I have completed my 4-plate bench coincidentally by end of 2023 so it’s time to evaluate what’s next.

I have recently squat 644.8 in comp. I have benched 396.8 & done 405 in the gym. I have only pulled 628 in comp, 630 in training, and my deadlift hasn’t even been that strong in 3.5 years (even with the advent of the Kabuki bar at meets now). I have only taken 611 the last 2 meets.

I need to get back to focusing on my deadlift & make that stronger than ever. There are inevitable back (and grip) issues I will have to navigate pushing it, but it’s the last piece to being able to put together a 1,700lb sleeved total. Plus, pulling 300kg/661lbs is something I was built for - if I was able to bench 405 despite these ape arms, I darn sure better hold myself to being a 300-puller eventually.

 

[Dustin07]

Every 10lbs I can feel, and 20lbs is usually very significant changes in ability to walk, jump, sprint, and even just standing endurance. When I’m in the 260s, I’m always trying to lean on things and generally looking to sit as soon as possible as much as possible. It’s a bad time

Being out of breath on short jogs to the warehouse is what got me motivated to drop weight from 242lbs but what blew my mind when I got down to 200 was how hard it was to add even say 10lbs on a weight belt to my pull ups, and how much better my knees felt after hikes. It's like a lightbulb went off and I realized I had been doing those things with a 40lb weight vest on before.

Also, NOT a New Year’s Resolution, because I do not believe in waiting to pursue real goals, but I have completed my 4-plate bench coincidentally by end of 2023 so it’s time to evaluate what’s next.

I'm the same way, I'd like to be a new years resolution guy but I'm not because I'm always chasing some new goal all year. Coincidentally though my wife and I are yet again doing a dry January and I feel silly about it when I heard that it's apparently a thing that a lot of people do, but for she and I its just the nastiness of the holidays. even when you behave better than most, I still feel the sludge of too much sugar, too many drinks, and a desire to have normal routines back in place. It's less about a new year and more about picking a measurable time period of improvement for her and I. especially when so much is still happening in regards to social obligations Dec 25-Dec 31.

 

[Hyde]

Ate a bit more food yesterday as appetite seems to be improving. Dropped another pound of course as metabolism is still high. I have cut sugar & most junk as I try to get used to real food again. I don’t need to eat for maintenance, just trying to get back to eating quality fuel.

Besides a leftover biscuit, food was corned beef, oranges, roasted chicken, rice & beans, beets, greek yogurt w/ honey, Fairlife 2% & Raisin Bran.

I haven’t taken any Famotidine in about 36 hours & things have gone well. Besides needing a couple Tums in the middle of the night I haven’t had any reflux, so it seems like injectable Dbol was the culprit but Trest solo is fine.

 

[MrKleen73]

Sounds like things are going well for you. Looking forward to you hitting that 300kg deadlift. Will be an awesome thing to follow!

 

[Hyde]

Sounds like things are going well for you. Looking forward to you hitting that 300kg deadlift. Will be an awesome thing to follow!

That’s definitely a longterm goal btw, not an immediate one. I don’t believe I could pull even 600 right now unfortunately, but that just means it’s time to get moving towards this new priority.

Deadlift can be a tough thing for me - the only thing I know for sure works for me is hard, specific work, but I struggle to recover from the necessary volume. Plus it can be a minefield of aggravating old injuries, but these are things I’ll just have to navigate as they come! The climb is what makes the summit worthwhile.

 

[dapack]

Just got caught up on your log. Congrats on the huge PR for bench!!!

 

[Hyde]

1/3/24
BW 262.2

Band Lat/Upper back warmup
Static Hang
KB One-leg Deadlifts
BB Jefferson Curls

3” Deficit Deadlift, Tex DL bar
135x5
225x3
315,365x1
+belt
415,455,500x1

Paused Frontsquats
45,135x8
185 3x8

Leg Extensions
90 3x15

Lying Leg Curls
90 3x12

First workout of the year & first lower session in 10 days, so (as you can see) I took this one easy to just get the ball rolling. Work capacity needs rebuilt, and I didn’t want to feel smashed - need to be ready to go again in a few days come Sunday. Got a pull in over 95% for the day & the rest was mindful hypertrophy at lower RPE. I will be looking to add a posterior accessory (or 2) next week.

 

[MrKleen73]

That’s definitely a longterm goal btw, not an immediate one. I don’t believe I could pull even 600 right now unfortunately, but that just means it’s time to get moving towards this new priority.

Deadlift can be a tough thing for me - the only thing I know for sure works for me is hard, specific work, but I struggle to recover from the necessary volume. Plus it can be a minefield of aggravating old injuries, but these are things I’ll just have to navigate as they come! The climb is what makes the summit worthwhile.

It is really the climb to the summit I am excited about seeing. The actual realization of the goal will be the time to celebrate it, but I love watching you work through things, and explaining why you are doing things the way you are. I am inspired by your efforts and knowledge in your area of fitness expertise! You tend to take the right approach, and set a good example of when to push the risk / reward relationship based on the goal and knowing the risks you are willing to take and why you are willing to take them. Plus you do the right things to try to avoid those pitfalls and remain as healthy as possible in the face of what you are doing. All of those things are great examples to set, and you are definitely known as a leader here in our little AM family!

 

[Hyde]

It is really the climb to the summit I am excited about seeing. The actual realization of the goal will be the time to celebrate it, but I love watching you work through things, and explaining why you are doing things the way you are. I am inspired by your efforts and knowledge in your area of fitness expertise! You tend to take the right approach, and set a good example of when to push the risk / reward relationship based on the goal and knowing the risks you are willing to take and why you are willing to take them. Plus you do the right things to try to avoid those pitfalls and remain as healthy as possible in the face of what you are doing. All of those things are great examples to set, and you are definitely known as a leader here in our little AM family!

Wow, thank you for that. I’m glad you enjoy following the process!

 

[Dustin07]

415,455,500x1

I took this one easy to just get the ball rolling.

you aint no slouch, that's a solid session for an 'easy' day lol.
I'm looking forward to seeing what additional posterior work you opt to throw in though.

I am inspired by your efforts and knowledge in your area of fitness expertise!

Plus you do the right things to try to avoid those pitfalls and remain as healthy as possible in the face of what you are doing.

Ditto to all of this. Your drive and work ethic really challenges our own personal accountability which I'm grateful for, and I love the way you handle the speedbumps as they arrive and work through them.

 

[gphagan1]

I love the way you worded it earlier, that there are no true limits just plateaus that may get harder, but we must overcome over time. I look forward to seeing you blast through your Deadlift PR, and increase your total. And like Kleen said I really enjoy watching your process along the journey to reaching your goals. I had a rough year in 2023 with plaguing injuries derailing a lot I was able to accomplish in 2021 and 2022, after coming back from an injury in late 2019, which I suffered going for and hitting 365 on bench at 55 years old, but unfortunately my old butt just doesn’t heal like I used to so it’s been an up and down battle over the last couple of years. Anyway, yours, Kleen, Smont, Rocket and Dustin’s logs have actually been very motivating to get through 2023 and overcome those plateaus to a better 2024. My goal is to get back to at least 315 on bench by the end of 2024, without injury. Sorry not trying to clog your log with that, but I truly enjoy these logs.

 

[Dustin07]

Anyway, yours, Kleen, Smont, Rocket and Dustin’s logs have actually been very motivating to get through 2023 and overcome those plateaus to a better 2024. My goal is to get back to at least 315 on bench by the end of 2024, without injury. Sorry not trying to clog your log with that, but I truly enjoy these logs

an interesting dynamic among competitive athletes is that while we're all driven, we are also inspired and motivated by the success of our friends, competitors etc. When my lifting buddy hits a PR that I miss, it still feels like I had a successful day being there to experience it with him.

 

[Hyde]

I love the way you worded it earlier, that there are no true limits just plateaus that may get harder, but we must overcome over time. I look forward to seeing you blast through your Deadlift PR, and increase your total. And like Kleen said I really enjoy watching your process along the journey to reaching your goals. I had a rough year in 2023 with plaguing injuries derailing a lot I was able to accomplish in 2021 and 2022, after coming back from an injury in late 2019, which I suffered going for and hitting 365 on bench at 55 years old, but unfortunately my old butt just doesn’t heal like I used to so it’s been an up and down battle over the last couple of years. Anyway, yours, Kleen, Smont, Rocket and Dustin’s logs have actually been very motivating to get through 2023 and overcome those plateaus to a better 2024. My goal is to get back to at least 315 on bench by the end of 2024, without injury. Sorry not trying to clog your log with that, but I truly enjoy these logs.

Not clogging at all; I would love to see you realize that goal - if you want to PM me ever we could talk about where you are at now, your current split, what it would probably take to get you back to 315. Talking about timelines for numbers, physical limitations, scheduling of training, diet, bodyweight, gear.

 

[MrKleen73]

Not clogging at all; I would love to see you realize that goal - if you want to PM me ever we could talk about where you are at now, your current split, what it would probably take to get you back to 315. Talking about timelines for numbers, physical limitations, scheduling of training, diet, bodyweight, gear.

This, it is just a small example of why I can easily say you are a leader around here, and know that everyone will agree, and also that if they don't they are wrong.

 

[gphagan1]

Not clogging at all; I would love to see you realize that goal - if you want to PM me ever we could talk about where you are at now, your current split, what it would probably take to get you back to 315. Talking about timelines for numbers, physical limitations, scheduling of training, diet, bodyweight, gear.

I really appreciate that brother.

 

[gphagan1]

This, it is just a small example of why I can easily say you are a leader around here, and know that everyone will agree, and also that if they don't they are wrong.

100% agree !!!

 

[Hyde]

1/4/24
BW 260.8

Reverse Hyper
300x25
390 2x15

Fatgrip DB Jefferson Curl to Bent Row
55/hand 2x12

DB Preacher Curls
10 2x15 (working strength at peak flexion)

Hit the garage on lunch break to flush my back out; managed to BBQ my erectors in the process! Attempted some curls and was able to work in some flexion I haven’t trained in a long time - 10lbs was plenty at the very top for my left arm.

Felt good to be out in the garage again, touching some cold steel.

 

[MrKleen73]

That should do the trick! I bet you feel great after that session.

 

[Hyde]

That should do the trick! I bet you feel great after that session.

I honestly do. The back pump was absolutely gnarly though. I had planned 3 sets of the Jefferson Bent Rows for my lats, but erectors were done after 2, with the hypers prior.

 

[Segansational]

1/3/24
BW 262.2

Band Lat/Upper back warmup
Static Hang
KB One-leg Deadlifts
BB Jefferson Curls

3” Deficit Deadlift, Tex DL bar
135x5
225x3
315,365x1
+belt
415,455,500x1

Paused Frontsquats
45,135x8
185 3x8

Leg Extensions
90 3x15

Lying Leg Curls
90 3x12

First workout of the year & first lower session in 10 days, so (as you can see) I took this one easy to just get the ball rolling. Work capacity needs rebuilt, and I didn’t want to feel smashed - need to be ready to go again in a few days come Sunday. Got a pull in over 95% for the day & the rest was mindful hypertrophy at lower RPE. I will be looking to add a posterior accessory (or 2) next week.

This is amazing. Only in here could you say you "took it easy" after hitting 500x1. Crazy!

 

[Hyde]

1/5/24

Band Pullaparts
2x33
Serratus Activations

Bench
45x15
135,205x8
245x6
285x5
320x1
+XL Slingshot
360x1
+L 2-Ply Slingshot
390x1
+elbow sleeves & deadlift belt
415,425,440x1 PR

Wall Pec Stretches

Bar Cable Tricep Pressdown
40x50
30x30,20

I don’t train equipped and lockout is my weak point right now, so benching 200kg was both a 35lb slanger PR & exactly what I needed to train that top end strain. Everything felt heavy after maxing 405 less than a week ago (and losing 10lbs since), so I’m pretty happy with this.

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[Electrake]

Me watching the numbers going up
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[gphagan1]

1/5/24

Band Pullaparts
2x33
Serratus Activations

Bench
45x15
135,205x8
245x6
285x5
320x1
+XL Slingshot
360x1
+L 2-Ply Slingshot
390x1
+elbow sleeves & deadlift belt
415,425,440x1 PR

Wall Pec Stretches

Bar Cable Tricep Pressdown
40x50
30x30,20

I don’t train equipped and lockout is my weak point right now, so benching 200kg was both a 35lb slanger PR & exactly what I needed to train that top end strain. Everything felt heavy after maxing 405 less than a week ago (and losing 10lbs since), so I’m pretty happy with this.

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Congrats on the PR, especially considering you just hit that 405.

 

[akboom87]

1/5/24

Band Pullaparts
2x33
Serratus Activations

Bench
45x15
135,205x8
245x6
285x5
320x1
+XL Slingshot
360x1
+L 2-Ply Slingshot
390x1
+elbow sleeves & deadlift belt
415,425,440x1 PR

Wall Pec Stretches

Bar Cable Tricep Pressdown
40x50
30x30,20

I don’t train equipped and lockout is my weak point right now, so benching 200kg was both a 35lb slanger PR & exactly what I needed to train that top end strain. Everything felt heavy after maxing 405 less than a week ago (and losing 10lbs since), so I’m pretty happy with this.

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Hell yeah nice PR!

 

[Hyde]

1/6/24
BW 261.2

Band Facepulls, Tris, Lats, Mobility

DB Rotators
8 2x15

DB NG Rotating Strictpress
20x10,15
30x15
35x15

Logpress (clean once, press away)
55,70,90,110x15

alt w/ DB Rear Delt Flyes
35 3x12

DB Skullcrushers
35 2x20

Put my son down for his nap, then slipped into the garage for some light accessories to help bolster yesterday’s max effort work.

This has to be some of the first overhead pressing I’ve tried in nearly a year, after I had my elbow scoped in December of ‘22 - then realized there was still all kinds of flexion issues with trying to press overhead. My ART regiment the last half a year has been entirely responsible for getting me back to this point.

Not sure if I’ll be able to press a barbell from below eye level ever again, but the wide neutral grip of a log (and the way they sit further from you) went a lot better than a barbell or even Swissbar. I couldn’t rack it on my delts, but it was close(ish) - hoping with the men’s (12”) I may have a chance of eventually racking it. Either way, just happy I might have some kind of full range overhead option again!

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[gphagan1]

Glad you were able to do some overhead press work. Sounds like the log helped you get into your sweet spot to be able to press. Honestly that makes that 405 bench even more impressive, considering you haven’t been able to do any overhead pressing in a year. You did a great job working around it, and keep pushing.

 

[SkRaw85]

12/30/23 - Day 38
BW 273.2 pre-gym

Miniband Pullaparts, Presses, Flyes, Serratus Activation

Bench
45,135,225x8
245x6
285x5
325x3
360,380,405x1 PR

15 years. I had to train for 15 years straight & gain 110lbs to do it, but I finally benched 405 raw. There was a lot of emotion in this day for me. I nearly shed a tear as I looked at the bar loaded down with 4 plates per side before wrapping my wrists, thinking about everything it’s taken to realize this moment. The plan was only to take 380 today, but that press took less than 2 seconds to complete - I knew then that today was my day, what I was capable of.

I thought about sticking to the plan, coming back in a week or so to try it then, but then I thought about Rocket. How we’re never really guaranteed another day or chance. “How much time do you have left? When you start thinking about that, we don’t know.” is what I could hear Les Brown saying in my head.

This benchpress hung at two different points on the way up, taking every ounce of my strength to lock out, but there was never any doubt once I began. I knew in my heart I was already a 405 bencher, so it was just a matter of manifesting that truth.

Start:
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Chest:
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Lockout:
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Got that motherf*cker!!!

Yes!!!!!!! Some days when it’s feeling good you just keep going up
You smoked that, take pride brother!

 

[BennyMagoo79]

Niiiiice!!!! I bet it felt good.

 

[Hyde]

Honestly that makes that 405 bench even more impressive, considering you haven’t been able to do any overhead pressing in a year. You did a great job working around it, and keep pushing.

Thank you. I haven’t been able to clean things, overhead press, incline or closegrip with full ROM. A lot of my tricep work has been very limited by it as well, and obviously no curling. I can barely touch my chest on a regular benchpress with pinkies on the rings without pain/dysfunction.

Sometimes you just have to find a way to make it work with what you have!

Yes!!!!!!! Some days when it’s feeling good you just keep going up
You smoked that, take pride brother!

I am really happy with it. I knew it was doable with enough effort.

Niiiiice!!!! I bet it felt good.

Yeah today was really encouraging!

 

[Hyde]

Also, today is day 1 of a Z Pack. I’ve had this bronchitis for about 10 weeks now, so it’s absolutely not going away on its own, nor is it viral - I got sick with some kind of virus flying back from California in mid October, and after that a week later is when this infection began.

I realized if I go and get tested/chest X-ray, the answer is still going to be antibiotics, so just going to start with this and I’ll go to the doctor if it doesn’t suffice.

 

[akboom87]

Also, today is day 1 of a Z Pack. I’ve had this bronchitis for about 10 weeks now, so it’s absolutely not going away on its own, nor is it viral - I got sick with some kind of virus flying back from California in mid October, and after that a week later is when this infection began.

I realized if I go and get tested/chest X-ray, the answer is still going to be antibiotics, so just going to start with this and I’ll go to the doctor if it doesn’t suffice.

Dang yeah that’s a long time to have that hanging around, hope the Z pack knocks it out.

 

[gphagan1]

Also, today is day 1 of a Z Pack. I’ve had this bronchitis for about 10 weeks now, so it’s absolutely not going away on its own, nor is it viral - I got sick with some kind of virus flying back from California in mid October, and after that a week later is when this infection began.

I realized if I go and get tested/chest X-ray, the answer is still going to be antibiotics, so just going to start with this and I’ll go to the doctor if it doesn’t suffice.

Man that is a long time…..my wife and one of my sons have had a cough for a few weeks now, but 10 weeks has got to be rough. There is something going around, that’s not Covid, that lingers around for awhile. Hopefully that Z Pack knocks it out.

 

[Hyde]

Dang yeah that’s a long time to have that hanging around, hope the Z pack knocks it out.

Man that is a long time…..my wife and one of my sons have had a cough for a few weeks now, but 10 weeks has got to be rough. There is something going around, that’s not Covid, that lingers around for awhile. Hopefully that Z Pack knocks it out.

I was hoping it would clear up a week or so into the Bigger By The Day, but when it didn’t after a couple weeks I was basically locked in - I couldn’t risk not being able to digest 5k+ calories daily or it would blow the whole training cycle. I had to be able to eat to grow or I wouldn’t keep making the lifts to come.

It could certainly be placebo, but I really believe I have hacked up less today. Normally the mornings have this bad routine once I get moving around/some coffee and everything starts coming loose in my sinuses and hacking up, but not really today. Barely spit up anything in training too, which is a big win.

 

[Hyde]

1/7/24
BW 260.8

Lat Pulldown warmup
BW One-leg Deadlifts
KB Suitcase Carries
BW Squat

alt w/ NG Chin-ups
12,12,12,8,8

SSB Squat
175x5
+80 chain
265x5
331 7x3 w/ ~90 sec rests

Sumo Deadlift, Tex dl bar
155,265x5
331 5x5

Beltsquat to box
180x15
230 2x15

Today kicked my ass, but I have to get back in shape to handle more lower body work and the time is now. Just had to suck it up & commit to doing the work.

First work set on sumo was garbage. Just legpressing it into a back extension like a conventional pull because it was light enough to get away with. So I turned my feet out slightly & pushed my knees out harder to wedge in better for the following sets - this let me focus on bringing my hips to the bar instead of pulling back. Final sets felt like I had really improved things - hoping if I strengthen my hip drive it will improve my conventional as well.

^Nailed it

 

[akboom87]

1/7/24
BW 260.8

Lat Pulldown warmup
BW One-leg Deadlifts
KB Suitcase Carries
BW Squat

alt w/ NG Chin-ups
12,12,12,8,8

SSB Squat
175x5
+80 chain
265x5
331 7x3 w/ ~90 sec rests

Sumo Deadlift, Tex dl bar
155,265x5
331 5x5

Beltsquat to box
180x15
230 2x15

Today kicked my ass, but I have to get back in shape to handle more lower body work and the time is now. Just had to suck it up & commit to doing the work.

First work set on sumo was garbage. Just legpressing it into a back extension like a conventional pull because it was light enough to get away with. So I turned my feet out slightly & pushed my knees out harder to wedge in better for the following sets - this let me focus on bringing my hips to the bar instead of pulling back. Final sets felt like I had really improved things - hoping if I strengthen my hip drive it will improve my conventional as well.

View attachment 239371

^Nailed it

Nice work! Looking solid as ever man!!

 

[BennyMagoo79]

1/7/24
BW 260.8

Lat Pulldown warmup
BW One-leg Deadlifts
KB Suitcase Carries
BW Squat

alt w/ NG Chin-ups
12,12,12,8,8

SSB Squat
175x5
+80 chain
265x5
331 7x3 w/ ~90 sec rests

Sumo Deadlift, Tex dl bar
155,265x5
331 5x5

Beltsquat to box
180x15
230 2x15

Today kicked my ass, but I have to get back in shape to handle more lower body work and the time is now. Just had to suck it up & commit to doing the work.

First work set on sumo was garbage. Just legpressing it into a back extension like a conventional pull because it was light enough to get away with. So I turned my feet out slightly & pushed my knees out harder to wedge in better for the following sets - this let me focus on bringing my hips to the bar instead of pulling back. Final sets felt like I had really improved things - hoping if I strengthen my hip drive it will improve my conventional as well.

View attachment 239371

^Nailed it

Beast.

 

[Dustin07]

man how I miss bar jacks on heavy days

 

[PolishHamm3r77]

You are a BEAST of a man Sir.

 

[MrKleen73]

Nice work lately, and looking beefy!!!

 

[gphagan1]

1/7/24
BW 260.8

Lat Pulldown warmup
BW One-leg Deadlifts
KB Suitcase Carries
BW Squat

alt w/ NG Chin-ups
12,12,12,8,8

SSB Squat
175x5
+80 chain
265x5
331 7x3 w/ ~90 sec rests

Sumo Deadlift, Tex dl bar
155,265x5
331 5x5

Beltsquat to box
180x15
230 2x15

Today kicked my ass, but I have to get back in shape to handle more lower body work and the time is now. Just had to suck it up & commit to doing the work.

First work set on sumo was garbage. Just legpressing it into a back extension like a conventional pull because it was light enough to get away with. So I turned my feet out slightly & pushed my knees out harder to wedge in better for the following sets - this let me focus on bringing my hips to the bar instead of pulling back. Final sets felt like I had really improved things - hoping if I strengthen my hip drive it will improve my conventional as well.

View attachment 239371

^Nailed it Invalid Link Removed

As always impressive work, I’m always impressed with how many chin-ups and pull-ups you do at your body weight……watch out when you start feeling better, PR city.

 

[Hyde]

Nice work lately, and looking beefy!!!

260.0lbs of brisket this morning, sporting a pleasant fat cap for superior experience!

 

[MrKleen73]

260.0lbs of brisket this morning, sporting a pleasant fat cap for superior experience!

Love it.

 

[Hyde]

1/9/24
BW 260.0 yesterday

Band Pullaparts, Tris, Lats
2x25/25/15

Serratus Activations

Dynamic Swissbar Bench
35,85,125x10
175x5
220 5x5 ~90 sec rests

Dips
5x15

HS CSR
45x15
90 5x15

Seated DB Rear Delt Flyes
25 4x15

ss w/ Cable V-bar Pressdowns
30x70,30

Felt really nice to have speed day - to just come in and do some technical & muscle work at a faster clip, without having to mentally prepare for a long, slow pummeling.

Haven’t done dips in a long time because they aren’t back-supported, so I probably need to film and see if I am compensating with my trap a lot still or if they are going to be effective on my left side. Both tris felts like they were getting a good stimulus.

 

[MrKleen73]

1/9/24
BW 260.0 yesterday

Band Pullaparts, Tris, Lats
2x25/25/15

Serratus Activations

Dynamic Swissbar Bench
35,85,125x10
175x5
220 5x5 ~90 sec rests

Dips
5x15

HS CSR
45x15
90 5x15

Seated DB Rear Delt Flyes
25 4x15

ss w/ Cable V-bar Pressdowns
30x70,30

Felt really nice to have speed day - to just come in and do some technical & muscle work at a faster clip, without having to mentally prepare for a long, slow pummeling.

Haven’t done dips in a long time because they aren’t back-supported, so I probably need to film and see if I am compensating with my trap a lot still or if they are going to be effective on my left side. Both tris felts like they were getting a good stimulus.

I have to really focus on scapular depression on my dips too. That right trap wants to take over for the subscap to create the tightness and stability. So I have to focus hard on keeping that scap depressed and chest high. Same for bench for me as well.

 

[Hyde]

I have to really focus on scapular depression on my dips too. That right trap wants to take over for the subscap to create the tightness and stability. So I have to focus hard on keeping that scap depressed and chest high. Same for bench for me as well.

Any back-supported pressing for me is good because it plants my traps and I have to regulate bar travel with my elbow flexion, but when I am not against something if my elbow doesn’t want to bend (or my brain wants to avoid closing the angle because it associates that with pain), things like pushups, dips, and OHP my body can just roll my left shoulder back to move my body forward or the bar down without evenly bending my elbow.

My ART guy thinks my pushups have been looking better and better as an analysis, provided I keep my grip wide or avoid full depth, so he wants me to begin some unsupported movement in partial ranges & various grip widths to see if we can retrain the bad patterns.

 

[MrKleen73]

Any back-supported pressing for me is good because it plants my traps and I have to regulate bar travel with my elbow flexion, but when I am not against something if my elbow doesn’t want to bend (or my brain wants to avoid closing the angle because it associates that with pain), things like pushups, dips, and OHP my body can just roll my left shoulder back to move my body forward or the bar down without evenly bending my elbow.

My ART guy thinks my pushups have been looking better and better as an analysis, provided I keep my grip wide or avoid full depth, so he wants me to begin some unsupported movement in partial ranges & various grip widths to see if we can retrain the bad patterns.

Sounds like your ART guy has a damn good plan. Mine does great body work but doesn't really give me as much feedback on what to change to improve going forward. He explains the how and why of how the injury expresses itself, and gives basic ideas on avoidance but for some reason thinks a lot of the activation stuff is not as important to have me do. Stuff like just keep the scap depressed when pressing, or when I asked him to help me with my gait he told me to start walking with my right foot straight instead of out. No suggestions of exercises to wake the hip up or work on internal rotation and the like. When I asked him about strengthening certain areas of my back he was like "Chris, look at your back. Does it look weak to you? No, it isn't weak, just keep yourself in the right position and it will work the way it should." Of course I am thinking to myself, do you think I am not trying to do those things already?

 

[Electrake]

Haven’t done dips in a long time

I miss dips. My tennis elbow and shoulder issues got so bad in the Army that I completely wrote them off. Weighted dips were my jam. But since I figured out how to reduce those pains, I wonder if I could try again... You may have inspired me.

 

[Dustin07]

would the slingshot assisted pushups help to maintain full rom while removing pressure on elbow? Given, you said wide grip and the SS isn't going to help with going wide...

I really thought the ss was a great overloading tool for bench, and that people who used it for pushups and dips were just not able to do them anyways, but since I played with it, I actually liked it for pushups, I might give it a try for dips and just see what the stimulus is like.

 

[MrKleen73]

would the slingshot assisted pushups help to maintain full rom while removing pressure on elbow? Given, you said wide grip and the SS isn't going to help with going wide...

I really thought the ss was a great overloading tool for bench, and that people who used it for pushups and dips were just not able to do them anyways, but since I played with it, I actually liked it for pushups, I might give it a try for dips and just see what the stimulus is like.

That ain't a bad idea, just depends on if you are doing weighted dips and using to help build lockout strength. Otherwise, I wouldn't really bother with it too much if growth is the goal. It makes the most hypertrophic portion of the lift lighter. So just depends on why you want to use it on a dip. For hypertrophy the studies are showing the meat of the benefits are in the stretched position where the slingshot is providing the most assistance. I would say its best utilization is to help with lockout strength, and also probably great for doing dips, or other pressing while rehabbing from an injury.

 

[Hyde]

My ART guy had me do diamond pushups for him today to assess - because they have the elbows so flared with my fingers touching to make a diamond, it actually keeps my upper back totally even. They felt heavy comparatively, but he felt this could be great for a tricep accessory option (which are normally quite limited for me).

would the slingshot assisted pushups help to maintain full rom while removing pressure on elbow? Given, you said wide grip and the SS isn't going to help with going wide...

I really thought the ss was a great overloading tool for bench, and that people who used it for pushups and dips were just not able to do them anyways, but since I played with it, I actually liked it for pushups, I might give it a try for dips and just see what the stimulus is like.

It is good for people who need some stress taken off the bottom but would like to do dips, say for shoulder reasons.

In my case though, no unfortunately - I cannot physically bend my elbow that acutely, so when my ROM stops it’s over or I have to compensate by rolling my shoulder open and/or shrugging my trap back/up.

Like today when I benched with the NG handles, because that puts my arms closer to my body, I would get some pain trying to touch. I had to be mindful to keep my chest as high as absolutely possible, otherwise for that last inch of ROM my body can do compensatory things like flare my elbow out at the bottom, loosen my grip to let the bar slide, drift the left side of the bar further down/towards my stomach to touch. These are all things I have to fight against when I bench, to lift correctly.