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Hyde’s Strength Odyssey

Hyde said:
8/18/24
BW 229.4

Tspine Stretch
Cat Camels
Nerve Flossing
10 min walk
Bird Dogs
Side Planks
Glute Bridges
Reverse Hypers
BW Squats

Squat, Duffalo bar
55x10
145x8
211x6
265x5
299x4
327x3
355x2
+belt
380,405x1

Kabuki Hi Handle Trapbar
+standing on 2” mats
65 2x10
155,245,295,335,375,405x5

Kabuki Trapbar FFE Split Squat
65x10
115 2x8

BB Shrugs
225x5
250 2x25

Priority was deadlifting, but I felt great and really had it in my mind to take 405 today on squat first - today is exactly 2 months post nerve impingement, so squatting and pulling that was something I wanted to do if I felt ready. It was a beautiful, smooth, very easy squat: it felt terrific! An awesome powerlifting Sunday

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Click to expand...
Nice session and killer squat! Those dps shirts are great gym shirts!
Could you share what the T spine stretch you use?
 
akboom87 said:
Nice session and killer squat! Those dps shirts are great gym shirts!
Could you share what the T spine stretch you use?
Click to expand...

Yep! Just get down on your hands and knees. Then make your hands into fists so you are on your knuckles, right under your shoulders. Push the thoracic upwards towards the ceiling, then let it sink down between your shoulders into extension. Hold each position for about 5 seconds, and repeat a couple times. You will probably sink a bit lower the second/third time as you loosen up.

McGill has one that is also knees on floor, long head of triceps near your elbows placed on a bench in front of you. Then you basically do the same procedure, trying to let your head sink towards the bench after you first drove your head backwards/elbows downwards.

Works just as well. But I am already about to do the Cat Camels on the floor and don’t need a bench with the first one, so it’s faster to begin.
 
dapack said:
Glad you are healed up and feeling better.
Click to expand...

Day 60; two months to the day I did this! Still not all the way right, but hoping to get back to the floor for conventional deadlifts within the next 6 weeks. I will be cautious and wait as long as it takes, but I think I it’s a reasonable timeline based on progress so far.
 
8/20/24

Tspine Mobility
Cat Camels
Nerve Flossing
Band Warmup
Ab Wheel
Bird Dogs
Side Planks

Bench
45 2x10
135,185,225x5
255x2
275,295,310x1
255 4x6

Band Tri Extensions/Pressdowns
Mini x100 straight

Little man was up sick all night and everything felt like a million pounds this morning. I had planned to bench 325-330, but when we were talking about whether to take 325 or not, the quick conclusion was “if we have to think about it, the answer is no” lol.

I’ll do some upper bodybuilding accessories tomorrow night.
 
Ah man, definitely the worst when the kiddos get something... I mean, even when I'm sick I can just suck it up for a bit to power through - then crash early if need be. But the kids don't always know how to handle it, and worse when they can't verbalize to you. Feel for you @Hyde
 
Trust me I know how exhaustion can affect a workout. Good call not pushing it.
 
Thanks for sharing your EliteFTS experience. It really sounds like it was a great time. And thanks for sharing some of his feedback and thinking on anabolics. It’s actually really cool to hear someone at that level thoughts on anabolics, not only to learn but get conformation on your on views. Whether Power Lifting, Bodybuilding, or even Cross Fit it truly is a brotherhood.
And man you’re still looking jacked…..traps, shoulders, and arms still look huge even after taking it easy for a while after your injury/injuries.
Your workouts are starting to get back to the impressive numbers we are used to seeing you lift.
 
8/21/24
BW 232.2

McKenzie Push-ups
Tspine Stretch
Cat Camels
Nerve Flossing
10 min walk
Bird Dogs
Side Planks
Ab Wheel
Reverse Hypers on GHR

Glute Bridge Machine
90,180x15

Low Incline DB Press
40,50x10
60,65,70x20

DB Side Raises
25,30x10

Plate Raises Overhead
45x10,8,8

ss w/ DB Rear Raises
25 2x12

V-grip Chin-ups
3,10,10,10,7,5,6

DB Cuban Press
5 3x10

Incline DB I/Y/T complex

CS Tbar Row
95 3x15
70x20

Took a 15 min walk outside after lunch (meal 1) today and it really was great for improving digestion, energy, & of course keeping my back happy. Been doing that occasionally and I always think I need to try to squeeze more in!

Delts & Lats at the commercial gym this evening. It’s ironic how many people tell me how huge I am looking whenever I have leaned out. There was a big guy I noticed with an EliteFTS gym bag doing some heavy Pendlay Rows. I complimented his bag and told him how I’d just gotten to go to Elite last week to train with Swede. Turns out this guy’s best friend’s sister is Swede’s wife - he was actually at their wedding! Lol. Said he had also done 5th Set for a couple years, had nothing but good things to say about Swede.

Just a damn small world sometimes.
 
Man, I would love to see a truly pumped pic of you while lean like after a shoulder session. Your shoulders are so impressive I would love to see them pumped the f up while they have more definition right now. I bet you look a lot more impressive to others than you think you do!
 
MrKleen73 said:
Man, I would love to see a truly pumped pic of you while lean like after a shoulder session. Your shoulders are so impressive I would love to see them pumped the f up while they have more definition right now. I bet you look a lot more impressive to others than you think you do!
Click to expand...

Yeah last night would have been ideal; I took a salted preWO with 6g L-Citrulline along with 550mg L-Carnitine IM prior and my delt veins were literally bulging out after all the raises. I’m just not a big picture guy; I hate getting my phone out besides to log stuff. But every time I wear a tank top to the commercial gym I get comments honestly.
 
Hyde said:
I hate getting my phone out besides to log stuff.
Click to expand...

I'm the same way. but gym mirrors are evil sirens. I can't tell you how many times I was impressed by what I saw in the mirror so I tried like hell to take an update picture and the picture just didn't compare so I deleted it 😅😅😅😅

Hyde said:
But every time I wear a tank top to the commercial gym I get comments honestly.
Click to expand...

This guy impressed me (quietly) with a very large deadlift, I was really admiring his strength. we didn't talk then randomly he comes over and asks how I built those guns. I was like wtf are you talking about. I thought maybe it's dysmorphia and I'm better off than I thought? I went home, measured and said nope, he's blind. still shooting .22's lol
 
Dustin07 said:
I'm the same way. but gym mirrors are evil sirens. I can't tell you how many times I was impressed by what I saw in the mirror so I tried like hell to take an update picture and the picture just didn't compare so I deleted it 😅😅😅😅



This guy impressed me (quietly) with a very large deadlift, I was really admiring his strength. we didn't talk then randomly he comes over and asks how I built those guns. I was like wtf are you talking about. I thought maybe it's dysmorphia and I'm better off than I thought? I went home, measured and said nope, he's blind. still shooting .22's lol
Click to expand...
What do you measure flexed right now? I think you have at least a good 9mm guns over .22's my man.
 
8/23/24

McKenzie Push-ups
Tspine Stretch
Cat Camels
Nerve Flossing
10 min walk
Bird Dogs
Side Planks
Ab Wheel

Reverse Hypers
90,135x15

Hatfield Squat to 16” Box
BW, 65,155x5
+1-ply Gateway briefs
245,295,335,385,425x5
+belt
475,515,565x5

Beltsquat to 14” Box
110x10
220 4x20

Today was satisfying, but more importantly felt extremely productive - getting the body used to some heavier weights again, but knees and back feeling great still. Next time I try these I think I’d like to go down to 15” and use my neoprene shorts while still beating this number. Definitely could have gone over 600, but I want to give the spine and connective tissue time to adjust.

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Pretty epic time you had at Elite! So cool and so stoked for ya man! That’s some next level there.
See all these weights starting to progress upward smoothly again. I’d say it looks like life is more than good
 
dapack said:
Box squat is insane!!!
Click to expand...

It’s a lot easier when you get to use your hands and squat high! But it did make for some great, fairly safe overload. I could really keep my torso in a great position, sit further back, but still flex the crap out of my quads.

Everything feels great today, besides my arches & calves! Mashed out my calves and they’re fine, but right arch feels blasted from yesterday. I am flat footed and it’s just a ton of pressure; I think I might try them in my lifters next time for more support.
 
8/25/24

6 min walk
Tspine Stretch
Cat Camels
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Cable Tri Extensions

Low Incline Smith
12x15
102,152x5
192x3
222 2x10

Cable Chest Press
Various warmups
180x10 RPE10

Chest Dips
BWx3,8,8

ss w/ Knee Pushups on Knuckles
0,8,10

Low Incline DB Flyes
30,40,50,60x3
65 2x10

EZBar Tri Extensions
50,80x10
100x12,16

One-arm Cable Pressdown
16,11 2x25 each, per arm

Lat Pulldown
121,165x12
209 2x8

Ran the hypertrophy protocol for chest & tris that Swede taught me again today, and boy it is a spicy one! Tried to add some extensions in afterwards, but when you’ve already completed 5 RPE9-10 sets of compound movements & hit failure twice on mechanical dropsets…there’s not much left needing done! I mean after failing on girl pushups, no amount of rest was going to make even a 100lb EZBar feel as light as it should

Flushed my elbow tendons out, hit a couple sets of extra pulldowns, and went home swoll & worked - a great morning in the gym.
 
Hyde said:
8/25/24

6 min walk
Tspine Stretch
Cat Camels
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Cable Tri Extensions

Low Incline Smith
12x15
102,152x5
192x3
222 2x10

Cable Chest Press
Various warmups
180x10 RPE10

Chest Dips
BWx3,8,8

ss w/ Knee Pushups on Knuckles
0,8,10

Low Incline DB Flyes
30,40,50,60x3
65 2x10

EZBar Tri Extensions
50,80x10
100x12,16

One-arm Cable Pressdown
16,11 2x25 each, per arm

Lat Pulldown
121,165x12
209 2x8

Ran the hypertrophy protocol for chest & tris that Swede taught me again today, and boy it is a spicy one! Tried to add some extensions in afterwards, but when you’ve already completed 5 RPE9-10 sets of compound movements & hit failure twice on mechanical dropsets…there’s not much left needing done! I mean after failing on girl pushups, no amount of rest was going to make even a 100lb EZBar feel as light as it should

Flushed my elbow tendons out, hit a couple sets of extra pulldowns, and went home swoll & worked - a great morning in the gym.
Click to expand...
Pump Town population you Bro!!!
 
Man, I knew your strength would be there waiting for you or come back fast, but those are some BIG boy numbers you're running already!

Hyde said:
8/25/24

6 min walk
Tspine Stretch
Cat Camels
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Cable Tri Extensions

Low Incline Smith
12x15
102,152x5
192x3
222 2x10

Cable Chest Press
Various warmups
180x10 RPE10

Chest Dips
BWx3,8,8

ss w/ Knee Pushups on Knuckles
0,8,10

Low Incline DB Flyes
30,40,50,60x3
65 2x10

EZBar Tri Extensions
50,80x10
100x12,16

One-arm Cable Pressdown
16,11 2x25 each, per arm

Lat Pulldown
121,165x12
209 2x8

Ran the hypertrophy protocol for chest & tris that Swede taught me again today, and boy it is a spicy one! Tried to add some extensions in afterwards, but when you’ve already completed 5 RPE9-10 sets of compound movements & hit failure twice on mechanical dropsets…there’s not much left needing done! I mean after failing on girl pushups, no amount of rest was going to make even a 100lb EZBar feel as light as it should

Flushed my elbow tendons out, hit a couple sets of extra pulldowns, and went home swoll & worked - a great morning in the gym.
Click to expand...

That's my kinda bro sesh. When you hit failure on modified pushups you know you hit it hard 🤘
 
Dustin07 said:
Man, I knew your strength would be there waiting for you or come back fast, but those are some BIG boy numbers you're running already!



That's my kinda bro sesh. When you hit failure on modified pushups you know you hit it hard
Click to expand...

I was warned lol.

It’s pretty low volume, but with the amount of effort I get enough contraction that things seem to pump up anyway.

Plus there’s 6g Cit Mal in the Bucked Up, and I’m no longer training fasted: 500mg L-Carnitine, a serving of Apple Cinnamon fig bars & a banana pre, plus scoop of Karbolyn & serving of MA Labs Pro-Synthesis intra, is ~110 carbs pre/intra. ~800mg sodium as well. A pump is just inevitable. I am taking in about 1,500mg less sodium pre/intra, but the extra 630 calories of carbs & aminos with the l-carn just floods the muscle while sparing more glycogen. I routinely am finding myself hitting time caps now instead of running out of steam.
 
Hyde said:
8/25/24

6 min walk
Tspine Stretch
Cat Camels
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Cable Tri Extensions

Low Incline Smith
12x15
102,152x5
192x3
222 2x10

Cable Chest Press
Various warmups
180x10 RPE10

Chest Dips
BWx3,8,8

ss w/ Knee Pushups on Knuckles
0,8,10

Low Incline DB Flyes
30,40,50,60x3
65 2x10

EZBar Tri Extensions
50,80x10
100x12,16

One-arm Cable Pressdown
16,11 2x25 each, per arm

Lat Pulldown
121,165x12
209 2x8

Ran the hypertrophy protocol for chest & tris that Swede taught me again today, and boy it is a spicy one! Tried to add some extensions in afterwards, but when you’ve already completed 5 RPE9-10 sets of compound movements & hit failure twice on mechanical dropsets…there’s not much left needing done! I mean after failing on girl pushups, no amount of rest was going to make even a 100lb EZBar feel as light as it should

Flushed my elbow tendons out, hit a couple sets of extra pulldowns, and went home swoll & worked - a great morning in the gym.
Click to expand...

Single arm cable press downs are money. Good to see you rebuilding so quickly
 
8/27/24

McKenzie Push-ups
Tspine Stretch
Cat Camels
Nerve Flossing
10 min walk
Bird Dogs
Side Planks
Glute Bridges
Ab Wheel
Reverse Hypers

Kabuki Hi Handle Trapbar, beltless
+standing on 2.5” mats
65 2x10
155,245,295,335,375,415,445x5

Trapbar Shrugs
260x25,20

Today was big for me. I can tell my spine seems much more tolerant to ROM overall, but this was validation where it really matters.

Another 1/2” of mat/ROM today, another heavy set added, and 40lbs/10% more on the top set than last time! With another heavier set definitely left in the tank - could have jumped to 465/475x5, but I would rather stay safe and save it for next time when I add another mat. Today is 10 weeks post nerve pinch.

Insanely humid here as we’re in a bit of a heat wave through tomorrow, so even with 2 grams of salt & half a gallon intra I was completely soaked and spent by the end. Which means tomorrow night’s extra workout will be back and lower deadlift accessories

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I made the mistake of pressing play before I read the entry so yeah, I basically saw your montage as you lifted while I read it 😅🤘🔥
 
8/29/24
BW 234.4

10 min walk
McKenzie Push-ups
Tspine Stretch
Cat Camels
Nerve Flossing
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Reverse Hyper on GHR

Lat Pulldown warmups

V-Grip Chin-ups
3,15,13,12,11

CS T-Bar Row
55x11
100x3
135 3x8

GHR
2x15
1x6 (one hole closer)

Lying Leg Curls
68,88,108,128,148x10

Glute Bridges
2x8 SL
1x20

ss w/ Split Squats
2x12

Bunch of abs, lats, glutes, & hams. Felt a bit like I was struggling to recover a bit between sets, but then I’d go anyway and volume/strength were consistently good throughout.

Been eating a lot, but mostly quality nutrition most of the time. Sleep, hydration, stress levels all have been quite optimal as well.

Just doing my daily 30mg of test & 10mg GW, plus 500 l-carn preWO, but seems like with everything else on point I feel like I’m growing bigger & stronger by the day. Plus the rebound from the cutting weeks.
 
After that cut that quality nutrition should go right to those hungry muscles, and add in the muscle memory and you’ll be back to PRs in no time.
 
ART doc said everything is feeling awesome. Said my hips are more mobile than ever and back feeling good, to continue with my intended progressions.

I mentioned the improved elbow mobility and he said that shoulder felt incredible, less grit than virtually ever, so I’m happy we’re “seeing” the same things from different perspectives.
 
Hyde said:
ART doc said everything is feeling awesome. Said my hips are more mobile than ever and back feeling good, to continue with my intended progressions.

I mentioned the improved elbow mobility and he said that shoulder felt incredible, less grit than virtually ever, so I’m happy we’re “seeing” the same things from different perspectives.
Click to expand...
That is great news!
 
8/30/24

10 min walk
Tspine Mobility
Cat Camels
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Band Pullaparts, Tris, Lats

Swissbar Bench
40 2x10
90,130,180,220x5
250,270x3
290x1
180x15

Incline NG DB press
30x15
50 2x30

DB Side Raises
30 2x10

ss w/ DB Rear Raises
30x12,10

It was humid as hell again this morning, and Swissbar is my nemesis, but I felt like now is a good time to try to ask more of my elbow & not worry so much about poundages used, so it made sense. Just focused on pushing my elbow ROM on it and the incline DB to work the foundation.
 
Hyde said:
8/30/24

10 min walk
Tspine Mobility
Cat Camels
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Band Pullaparts, Tris, Lats

Swissbar Bench
40 2x10
90,130,180,220x5
250,270x3
290x1
180x15

Incline NG DB press
30x15
50 2x30

DB Side Raises
30 2x10

ss w/ DB Rear Raises
30x12,10

It was humid as hell again this morning, and Swissbar is my nemesis, but I felt like now is a good time to try to ask more of my elbow & not worry so much about poundages used, so it made sense. Just focused on pushing my elbow ROM on it and the incline DB to work the foundation.
Click to expand...
How much do those Swiss bars weigh?
 
akboom87 said:
How much do those Swiss bars weigh?
Click to expand...

So this EliteFTS one is 38lbs. But I used our old overweight York plates this morning; every one is heavy as hell, like 46lbs plus. So the truth is the bar is 38, a plate a side is 130, 2 plates is 222+, etc - but that makes logging weights more tedious, so as long as I use the heavy plates I just call it 40 and round the rest down.

Its not an exact science 🧪
 
Hyde said:
So this EliteFTS one is 38lbs. But I used our old overweight York plates this morning; every one is heavy as hell, like 46lbs plus. So the truth is the bar is 38, a plate a side is 130, 2 plates is 222+, etc - but that makes logging weights more tedious, so as long as I use the heavy plates I just call it 40 and round the rest down.

Its not an exact science 🧪
Click to expand...
That surprises me I always thought they would be like 50-55 they always look massive.
 
akboom87 said:
That surprises me I always thought they would be like 50-55 they always look massive.
Click to expand...

The frame tubing is hollow, otherwise it would end up like you said, making it unusable empty for weaker/older populations that might want it especially for shoulder positioning.
 
SkRaw85 said:
Ok I had something else in mind lol
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Those work too... bend over and do more of a back and up behind your back motion, the dbs go out more like a narrow v and as far back and up as you can bring them without rolling your shoulder forward. Then you slow the db's down on the downswing to really activate the rear delt. Excellent isolation, and huge pumps from these! OI don't raise my rear flies out to the side any more now because this isolates them so well, Got that off of Mike Van Wyck.
 
9/1/24

10 min walk
Tspine Stretch
Cat Camel
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Reverse Hyper on GHR
Roll feet bottoms
KB One-leg Deadlifts & Carries

Squat, power bar
45 5x3
135,225x5
275,315,335x3
+belt
355,375,385x3

Hoist Leg Extension
65x20
85,105,125,145,165x15

Hoist Lying Leg Curl
48x50

Felt like my pulse was high this morning even after great sleep. Could barely tolerate a bit of coffee and skipped the preWO. We were at a concert outside at a bar last night and my throat was off on the way home & when I woke up - figured it was from some nearby cigarette smoke. Didn’t feel great in training, really kicked my butt a lot harder than it should have (especially skipping a bunch of accessories).

Driving home from taking the fam to a local beach at a nearby lake and it’s hurting to swallow and now I can’t breathe out of one nostril - so looks like I am coming down with something
 
Hyde said:
9/1/24

10 min walk
Tspine Stretch
Cat Camel
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Reverse Hyper on GHR
Roll feet bottoms
KB One-leg Deadlifts & Carries

Squat, power bar
45 5x3
135,225x5
275,315,335x3
+belt
355,375,385x3

Hoist Leg Extension
65x20
85,105,125,145,165x15

Hoist Lying Leg Curl
48x50

Felt like my pulse was high this morning even after great sleep. Could barely tolerate a bit of coffee and skipped the preWO. We were at a concert outside at a bar last night and my throat was off on the way home & when I woke up - figured it was from some nearby cigarette smoke. Didn’t feel great in training, really kicked my butt a lot harder than it should have (especially skipping a bunch of accessories).

Driving home from taking the fam to a local beach at a nearby lake and it’s hurting to swallow and now I can’t breathe out of one nostril - so looks like I am coming down with something
Click to expand...

Crap! Not you too!! Man apparently it’s going around everywhere.
 
There is some kind of upper respiratory junk going around here this Summer, but people seem to be getting over it pretty quickly. Hopefully it won’t get you down.
 
Hmmmm, what are your thoughts on the new fed Powerlifting United? Looks like everybody who is anybody is swapping over. Even the OG American WRPF directors. I just wish I knew what happened lol
 
SkRaw85 said:
Hmmmm, what are your thoughts on the new fed Powerlifting United? Looks like everybody who is anybody is swapping over. Even the OG American WRPF directors. I just wish I knew what happened lol
Click to expand...

Never heard of it, but I don’t do all the social media stuff so no idea if someone has their panties in a bundle. Bet I’ll hear it before too long though unfortunately. But I am sick of this swap around crap; the lifters just need to stick to a fed. Once upon a time, even with the variety of feds you always knew where to go if you wanted the most competition. You went to the USPA for untested, USAPL for tested, and APF for Multiply.
 
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