Hyde’s Strength Odyssey

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
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In most sports it’s usually about money somewhere along the way.
 
9/3/24
BW 235.4 yesterday

10 min walk
Tspine Stretch
Cat Camel
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges

Lat Pulldown warmups

NG Chin-ups
3,17,14,11

BB Shrugs
135x10
225x6
260 2x25 w/ straps

KB Side Bend Giantset
53 6x8/side, nonstop

HS CSR
90x20,15,15,15

Lowe back/left hip started feeling off Sunday, and squats only seemed to make it worse. I really can’t explain it, but almost like both piriformas were aching. But I was getting pain in the ventroglute and back side of my left hip while trying to sleep last 2 nights - definitely worse Sunday after squats, even moved to the floor middle of the night to try to get a few more hours of sleep. Didn’t have appetite until 6pm yesterday, so I fasted yesterday until 7 last night and got some food in over about 3 hours.

Did upper back this morning so I would have more time to rest & fuel before for my chest workout tomorrow.

My left rear hip did seriously hurt just like this when I had OG COVID strain the first time (it’s never been injured), so I do wonder if I caught another quick round of it that’s aggravating that old viral injury. But feeling good now otherwise.
 
Hyde said:
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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Pretty divisive and annoying really. Powerlifting pipe dreams of world peace 🤣
 
Hyde said:
9/3/24
BW 235.4 yesterday

10 min walk
Tspine Stretch
Cat Camel
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges

Lat Pulldown warmups

NG Chin-ups
3,17,14,11

BB Shrugs
135x10
225x6
260 2x25 w/ straps

KB Side Bend Giantset
53 6x8/side, nonstop

HS CSR
90x20,15,15,15

Lowe back/left hip started feeling off Sunday, and squats only seemed to make it worse. I really can’t explain it, but almost like both piriformas were aching. But I was getting pain in the ventroglute and back side of my left hip while trying to sleep last 2 nights - definitely worse Sunday after squats, even moved to the floor middle of the night to try to get a few more hours of sleep. Didn’t have appetite until 6pm yesterday, so I fasted yesterday until 7 last night and got some food in over about 3 hours.

Did upper back this morning so I would have more time to rest & fuel before for my chest workout tomorrow.

My left rear hip did seriously hurt just like this when I had OG COVID strain the first time (it’s never been injured), so I do wonder if I caught another quick round of it that’s aggravating that old viral injury. But feeling good now otherwise.
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Previously, with sciatic nerve pain, my piriformis would overcompensate for the pain in my gait and eventually end up aching. I seriously hate that nerve man and I feel for you
 
SkRaw85 said:
Previously, with sciatic nerve pain, my piriformis would overcompensate for the pain in my gait and eventually end up aching. I seriously hate that nerve man and I feel for you
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That’s definitely possible, but it seems weird to me that it would be bilateral, and no obvious trigger event if so. Like I feel no disc/nerve pain, no obvious spinal problems. Idk 🤷‍♂️
 
Hyde said:
That’s definitely possible, but it seems weird to me that it would be bilateral, and no obvious trigger event if so. Like I feel no disc/nerve pain, no obvious spinal problems. Idk 🤷‍♂️
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it is good that you are not feeling any nerve pain, hopefully you are right and it is transient with whatever you are experiencing health / sickness-wise.
 
jimbuick said:
Counterpoint: no such thing as “too many” Marlboros.
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When I was young back before the Jurassic era, we actually bragged about how many packs of cigarettes we smoked a day and if you weren't smoking Marlboro Reds, or Camel, you were considered a little biatch! I got up to 2.5 packs a day and was proud of how much i smoked because that is just the way things were back then. Over 2 packs was bragging rights. Less than 1.5 weak sauce.
 
9/4/24
BW 234.2

6 min walk
Tspine Stretch
Cat Camels
Bird Dogs
Side Planks
Ab Wheel

Low Incline Smith
12x15
102x5
152,192x3
227x10,11

Cable Chest Press
Warmups
185x11

Chest Dips
BWx3,10,9

ss w/ Knee Pushups on Knuckles
0,10,10.5

Low Incline DB Flyes
35x5
45,55x3
65x12,11

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

Glute Bridges

Pullaparts
Miniband x35,33,32

If I was sick, it seems gone. Kicked some ass tonight, improving everything.

The hip/low back thing was improved Tuesday evening & I was able to sleep normally, then worse it’s been last night - had to get out of bed, took ibuprofen, iced my low back and then finally went to sleep. But things have been better today for sure after the ibuprofen last night, so we will see if I can sleep tonight.
 
MrKleen73 said:
When I was young back before the Jurassic era, we actually bragged about how many packs of cigarettes we smoked a day and if you weren't smoking Marlboro Reds, or Camel, you were considered a little biatch! I got up to 2.5 packs a day and was proud of how much i smoked because that is just the way things were back then. Over 2 packs was bragging rights. Less than 1.5 weak sauce.
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A day?! Sheesh, I mean aside from the cancer stick part - the cost alone of that habit is
 
MrKleen73 said:
When I was young back before the Jurassic era, we actually bragged about how many packs of cigarettes we smoked a day and if you weren't smoking Marlboro Reds, or Camel, you were considered a little biatch! I got up to 2.5 packs a day and was proud of how much i smoked because that is just the way things were back then. Over 2 packs was bragging rights. Less than 1.5 weak sauce.
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That’s too rich for my blood. I’m a 5 Camel Reds a day man. That’s already $5/day out here in the Great White North.
 
MrKleen73 said:
When I was young back before the Jurassic era, we actually bragged about how many packs of cigarettes we smoked a day and if you weren't smoking Marlboro Reds, or Camel, you were considered a little biatch! I got up to 2.5 packs a day and was proud of how much i smoked because that is just the way things were back then. Over 2 packs was bragging rights. Less than 1.5 weak sauce.
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I never liked Marlboro's personally. They burn too fast. Now, the Dark Green American Spirits are where it's at. Easily can spend 10-15 minutes smoking one... But it's also like 10 dollars lol
 
3 pall malls back to back while standing out front of the gym entrance, pre workout. Let them know you’ve arrived.
 
9/6/24

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

Reverse Hypers
45x15
90 3x15

Kabuki Hi Handle Trapbar
+standing on 3” mats
65x20
155,245,295,345,385,425x5
+belt
455x5

Hatfield Extensions
BWx15,15,20

Had to sleep on the floor most of the night last few nights; my mattress is slightly sunk & suddenly it’s really bothering my back. No other positions are irritating it throughout the day though. So this created a lot of doubt for today, despite 10 days ago going so well. But every other thing in my body & minds was telling me I was ready, that I good for this.

10 more lbs, another mat added - down to just 1.5” over a standard 9” pull height. Stuck to the program; next pull will be just an inch away!
 
Last night was the first night I didn’t have to sleep on the floor, made the whole night comfortably. I wanted to do some Hatfield squats or beltsquats or at least GHR after deadlifts yesterday, but decided to intentionally avoid it all as it could only represent more probability of stressing my back while it’s been weird.

So instead I felt awesome all day and night. I guess the secret was just to stop training accessories & only deadlift
 
Hyde said:
Last night was the first night I didn’t have to sleep on the floor, made the whole night comfortably. I wanted to do some Hatfield squats or beltsquats or at least GHR after deadlifts yesterday, but decided to intentionally avoid it all as it could only represent more probability of stressing my back while it’s been weird.

So instead I felt awesome all day and night. I guess the secret was just to stop training accessories & only deadlift
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There’s something about a hard floor snooze to knock **** back in to place.

I remember you said you sleep facedown, have you tried on your back with no pillow since you’ve had the CPAP?
 
Hyde said:
Last night was the first night I didn’t have to sleep on the floor, made the whole night comfortably. I wanted to do some Hatfield squats or beltsquats or at least GHR after deadlifts yesterday, but decided to intentionally avoid it all as it could only represent more probability of stressing my back while it’s been weird.

So instead I felt awesome all day and night. I guess the secret was just to stop training accessories & only deadlift
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When I was working with Alex Kikel that is exactly what he had me do with things that were prone to overuse injury on me. In the end not much accessory work for deads, just deads, and a couple lighter higher rep sets of sumos, then for bench it was just paused heavy slingshot bench, and slingshot paused speed bench press alternating workouts twice a week then the last 3-4 weeks we worked without the slingshot for the heavy sets, then safety squats the whole time until 3-4 weeks out, then straight bar with 3 higher rep sets of leg press for additional volume but no lower back taxing stuff other than the squats and deads. Arms and shoulders were just standing military press, dips, and barbell curls. Was a pretty successful meet and ridiculous strength improvement along the way. I was actually kind of shocked how effective that strategy was while navigating the injuries I had.
 
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SkRaw85 said:
There’s something about a hard floor snooze to knock **** back in to place.

I remember you said you sleep facedown, have you tried on your back with no pillow since you’ve had the CPAP?
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I always use a pillow regardless, but I actually was able to finally start sleeping on my back with the CPAP! Which was great to get used to, because I feel like it actually improved my low back recovery.

Just all of a sudden with this thing the last week, where the old COVID hip/back injury flared randomly, I have been sleeping some on my stomach again out of necessity. But last night was all on my back again in the bed.
 
MrKleen73 said:
When I was working with Alex Kikel that is exactly what he had me do with things that were prone to overuse injury on me. In the end not much accessory work for deads, just deads, and a couple lighter higher rep sets of sumos, then for bench it was just paused heavy slingshot bench, and slingshot paused speed bench press alternating workouts twice a week then the last 3-4 weeks we worked without the slingshot for the heavy sets, then safety squats the whole time until 3-4 weeks out, then straight bar with 3 higher rep sets of leg press for additional volume but no lower back taxing stuff other than the squats and deads. Arms and shoulders were just standing military press, dips, and barbell curls. Was a pretty successful meet and ridiculous strength improvement along the way. I was actually kind of shocked how effective that strategy was while navigating the injuries I had.
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Yeah, people want so badly to believe if they only do endless accessories they will be so much better, but the truth is it’s not bodybuilding and besides fixing particular weaknesses or slowly adding a bit more mass, most of the real strength is going to come from the strength-specific work. If you are lifting hard, you don’t need a ton of volume to keep your muscle mass up once it’s built. And lots of extra work becomes less and less payout vs the recovery it can cost.
 
Hyde said:
Yeah, people want so badly to believe if they only do endless accessories they will be so much better, but the truth is it’s not bodybuilding and besides fixing particular weaknesses or slowly adding a bit more mass, most of the real strength is going to come from the strength-specific work. If you are lifting hard, you don’t need a ton of volume to keep your muscle mass up once it’s built. And lots of extra work becomes less and less payout vs the recovery it can cost.
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Golden. I do think that's the natural progression of things as we all progress in our journey as Powerlifters. A big issue I've seen before is dudes don't seem to move past the newbie gains stage mentality then get burnt out and quit. It's very unfortunate to see. Then you wonder what their peak would've been if they stuck with it.
 
AnfoAjax said:
Golden. I do think that's the natural progression of things as we all progress in our journey as Powerlifters. A big issue I've seen before is dudes don't seem to move past the newbie gains stage mentality then get burnt out and quit. It's very unfortunate to see. Then you wonder what their peak would've been if they stuck with it.
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Yeah, plenty either stop as soon as the gains get hard, or take some gear and then stop when those new gains stop - they never realized continued progress still has to come from training, and getting bigger.

Natty or not, at some point you have to realize you’re doing it for the love of the game, chasing that next 5lbs - and it can be a long haul for that 5 when you have been doing it for years. Which is fine, because the point is to BE a weightlifter; it’s a continuous hobby, like being a fisherman. You don’t stop just because you caught a huge fish, and the fish you’ve caught don’t stay around - you keep going out and catching more.
 
9/8/24
BW 234.6 yesterday

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

Reverse Hyper
180x20

WG Swissbar Bench
45x15
95,135x5
185,225x3
260,285,305,310x1
195x20

Incline NG Fathandle DB press
30x15
55x29,31

alt w/ DB Rear Raises
30 2x12

DB Side Raises
30 2x12

DB Dirty Thirties
30x10/10/10
35x12/12/12

Seated Band Row, EZBar for handle
Heavy 2x20

Really enjoyed this one in the garage this morning. Got a nice liftoff from the wife and things definitely moved a lot better than last time. I also really enjoyed rowing with the EZBar against a big blue (choked it to the top of the yoke, which has 400lbs of plates on the backside). Gonna try to do that some more when I’m training at home.
 
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SkRaw85 said:
Bench moving really good it appears! Man I haven’t done dirty 30s in a hot minute. On today’s menu now
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Been feeling back on the upswing! Not sure what made me think of them, I guess mainly I wanted some extension work but only have up to 35s for non-loadable dbs. They’re always a good time!
 
9/10/24

Tspine Mobility
Cat Camels
Nerve Flossing
10 min walk
Bird Dogs
Side Planks
Glute Bridges
Ab Wheel
Reverse Hyper

Squat, SSB
BW,65x10
155x5
245x3
335x1
+belt
385,425,455x1
275 5x5 in 10 minutes

Hatfield Squat, 3-sec eccentric
275 3x10

Reverse Hyper
140 2x12

Lying Leg Curls
45,70x12
95,105x8

Great morning in the gym. Everything had been feeling good with the back again, no more weird hip/back pain sleeping. Wanted a very conservative single to get a ballpark idea for an every day max; didn’t need to get fired up or anything - just walked up & dunked 455 before getting onto the real training. I definitely could squat 500+ right now all in, so I’m excited with the progress.
 
Hyde said:
9/10/24

Tspine Mobility
Cat Camels
Nerve Flossing
10 min walk
Bird Dogs
Side Planks
Glute Bridges
Ab Wheel
Reverse Hyper

Squat, SSB
BW,65x10
155x5
245x3
335x1
+belt
385,425,455x1
275 5x5 in 10 minutes

Hatfield Squat, 3-sec eccentric
275 3x10

Reverse Hyper
140 2x12

Lying Leg Curls
45,70x12
95,105x8

Great morning in the gym. Everything had been feeling good with the back again, no more weird hip/back pain sleeping. Wanted a very conservative single to get a ballpark idea for an every day max; didn’t need to get fired up or anything - just walked up & dunked 455 before getting onto the real training. I definitely could squat 500+ right now all in, so I’m excited with the progress.
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Stronk Squat
 
Hyde said:
Had to sleep on the floor most of the night last few nights; my mattress is slightly sunk & suddenly it’s really bothering my back. No other positions are irritating it throughout the day though. So this created a lot of doubt for today, despite 10 days ago going so well. But every other thing in my body & minds was telling me I was ready, that I good for this.
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it's nuts how sometimes it does that even if nothing else is changed. Sometimes I feel like I can correlate it to an injury, or stress, or moving too much, or not moving enough, or, or, or... glad yours is feeling better!


SkRaw85 said:
I remember you said you sleep facedown, have you tried on your back with no pillow since you’ve had the CPAP?
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man I've gone as far to sleep on the stomach with a small pillow under the hip to find that right level of flatness. it's nuts the things men can do and how we can bleed without even knowing it, get punched in the face and smile, and then one day the back gives you the middle finger and you're like the princess and the pea trying to find a comfortable mattress.

Hyde said:
Natty or not, at some point you have to realize you’re doing it for the love of the game, chasing that next 5lbs - and it can be a long haul for that 5 when you have been doing it for years. Which is fine, because the point is to BE a weightlifter; it’s a continuous hobby, like being a fisherman. You don’t stop just because you caught a huge fish, and the fish you’ve caught don’t stay around - you keep going out and catching more.
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If you're a gym rat you'll always find a reason to lift. I had to work on my wifes perspective when she'd spend every morning finding the thing in the mirror that she hated. I said do it like a man does. we don't see the beer belly, we see how much the calories made our arms or shoulders grow 😅 I said start with the things you see that you like, accentuate those, then just work to address the things you want to sculpt. There's always a silver lining. There is always a new goal to chase with a barbell in hand.
 
AnfoAjax said:
Do you think using the SSB helps you build strength on your regular squat? Asking because I've used the SSB like 3 times lol
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100%. It simultaneously builds the quads much better than straight bar while also making the upper back much stronger - all the while ingraining the dire need to drive the neck back & keep the chest up. It’s more specific to the needs of a powerlifting comp squat than an Olympic weightlifting-style Hi pattern. And the SSB has worse leverage than Hi bar; I feel it’s a greater contrast & better stimulus in that regard. AND as a cherry on top, it’s much kinder to the shoulders & elbows.

It also allows more load than Frontsquats, which I also feel benefit me much more than Hi bar work. I’m not saying I wouldn’t ever revisit Hi bar for a block, but 3/4 of the time I’d choose SSB over it and the other 1/4 would be Fronts.
 
Hyde said:
AND as a cherry on top, it’s much kinder to the shoulders & elbows.

It also allows more load than Frontsquats, which I also feel benefit me much more than Hi bar work. I’m not saying I wouldn’t ever revisit Hi bar for a block, but 3/4 of the time I’d choose SSB over it and the other 1/4 would be Fronts.
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all of this is the big reason why I'd 100% love to play with an SSB if we had one at my current gyms. Throwing in fronts is like taking my spoonfull of medicine. SSB style = way more fun IMO.
 
Hyde said:
100%. It simultaneously builds the quads much better than straight bar while also making the upper back much stronger - all the while ingraining the dire need to drive the neck back & keep the chest up. It’s more specific to the needs of a powerlifting comp squat than an Olympic weightlifting-style Hi pattern. And the SSB has worse leverage than Hi bar; I feel it’s a greater contrast & better stimulus in that regard. AND as a cherry on top, it’s much kinder to the shoulders & elbows.

It also allows more load than Frontsquats, which I also feel benefit me much more than Hi bar work. I’m not saying I wouldn’t ever revisit Hi bar for a block, but 3/4 of the time I’d choose SSB over it and the other 1/4 would be Fronts.
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Sounds promising. I was trying to figure out what to run for my next block for squats. I could see myself using it as an accessory to another primary. Thanks for the info and experience
 
9/11/24
BW 237.2

10 min walk
Tspine Stretch
Cat Camel
Nerve Flossing
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges

BTN Lat Pulldown warmups
44,88,110x12

V-Grip Chin-ups
15,12,10,10

BB Rows
95 2x12 slow, trying not to use left trap

DB CSR
50 2x15
55x15

BB Shrugs
135,225x5
275x15
295x15 w/ straps

KB Side Bend Giantset
53 6x8/side, nonstop

Hatfield Extensions
BW,25,35x15

Tried to BB Row tonight in front of the mirror working on trying not to immediately pull with my trap on my left side. Not sure how hard it will be to relearn the correct pattern, but seems like the only chance I have is to just practice & be slow/methodical. And it did seem like when I had extreme intent with very slow movement, I was feeling that lat in a way I haven’t in ages. The pump was absolutely ridiculous from 95lbs 🥲
 
Sometimes slowing it down and really feeling the movement is the only way to regroove the lift. I have to slow things down a bit on my pull movements to make sure my right trap does not take over. I definitely feel it more in the targe area when i do this and as it becomes more natural again I can speed it up a little and enjoy hoisting a little more weight. Unfortunately with it being ongoing injuries sometime the compensation will creep back and and I have to reset the movement again. Kind of unintentionally intensity cycling the work.
 
Hyde said:
Tried to BB Row tonight in front of the mirror working on trying not to immediately pull with my trap on my left side. Not sure how hard it will be to relearn the correct pattern, but seems like the only chance I have is to just practice & be slow/methodical.
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I don't think I noticed if you mentioned, but has that effected bar path or anything in that regard on the bench? This week I noticed my buddy all the sudden creating a bizarre bar path on his left side, which ironically is flaring less than the right but to describe the weird bar path: the left elbow is dropping lower (like more towards his feet, not the ground) than his right elbow. I wondered if it was maybe a lat deficiency but then when he stood up, I also noticed his left shoulder seemed a bit lower than his right. I have no idea if that's new, I've never really looked before but the bar path issue is new. With his severe a.d.d. though it's hard to say if his brain is out of focus or if it's a physical ailment.

Hyde said:
The pump was absolutely ridiculous from 95lbs
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hell yeah, I love that
 
Dustin07 said:
I don't think I noticed if you mentioned, but has that effected bar path or anything in that regard on the bench? This week I noticed my buddy all the sudden creating a bizarre bar path on his left side, which ironically is flaring less than the right but to describe the weird bar path: the left elbow is dropping lower (like more towards his feet, not the ground) than his right elbow. I wondered if it was maybe a lat deficiency but then when he stood up, I also noticed his left shoulder seemed a bit lower than his right. I have no idea if that's new, I've never really looked before but the bar path issue is new. With his severe a.d.d. though it's hard to say if his brain is out of focus or if it's a physical ailment.



hell yeah, I love that
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It was very problematic last year prepping for the meet, but I did improve it slowly along the way. I simply didn’t have the left elbow flexion to touch with the elbow held in position directly under the bar. Sometimes it would hunt forward, towards the feet, but often it would flare out & back, loading up the pec and delt more while also giving up leverage - a very dangerous position.

But over time between improving things with my ART work, widening the grip, strengthening my shoulder, more Widegrip work, lots of practice, and gaining weight I was able to bring it together by the time I did 396. By the time I prepped for 405 it was a nonissue. Then as I came down I continued to push mobility & pattern and can now touch properly again even with pinky on rings. Probably even a finger width inside that.

You absolutely need to think about elbow position on bench - most raw benchers will want to generally keep the elbow about under the wrist. If you are fairly wide grip it may end up tucked slightly, but there’s very little good reason to have it bias up/down towards head/feet certainly. Stacked is strong.
 
9/13/24

10 min walk
Tspine Stretch
Cat Camels
Nerve Flossing
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges

Low Incline Smith Bench
12x15
102x5
152,192x3
232x8,9

Cable Chest Press
Warmups
190x10

Chest Dips
BWx3,10,11

ss w/ Knee Pushups on Knuckles
0,9,11

Incline DB Flyes
25,40x5
55x3
65x12,15 PR

Williams Extensions
25 4x20

Pullaparts
Miniband x35,33,32

alt w/ Rotators
2.5 2x10

Missed my target reps (10) on Incline Smith after going up 5lbs this week, but made progress on dips, machine press, & a lifetime best on flyes actually. Something made me recall a dead friend while resting before that last set of flies - it reminded me of the certainty of mortality. I don’t know why, but sometimes I will randomly consider this during training; it could always be the last chance I ever get to do this before my time is up. Then I basically go apeshit & crush it.

Remember that death is winning. Do something! 💪
 
those flies are crazy heavy, I don't have the form figured out enough to attempt that much weight. I do them so infrequently I still need to improve that a lot.... glad I saw this, I might throw them in today!

can you tell me your thoughts on the smith machine for press? that first hotel I was at last week only had a smith machine for bench so I did it, but I really disliked the ROM on it.

Hyde said:
Something made me recall a dead friend while resting before that last set of flies - it reminded me of the certainty of mortality. I don’t know why, but sometimes I will randomly consider this during training; it could always be the last chance I ever get to do this before my time is up. Then I basically go apeshit & crush it.

Remember that death is winning. Do something
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amen. my best lifting buddy passed away a couple years ago, he was only like 37 with a 5yr old. When I owned the box, he was by far my biggest ally. we lifted together frequently and his prefered music was always country. Especially Hank. A Country Boy Can Survive was his preferred song whenever he was pulling over 500lbs (he was a strong fucker.)
 
Dustin07 said:
those flies are crazy heavy, I don't have the form figured out enough to attempt that much weight. I do them so infrequently I still need to improve that a lot.... glad I saw this, I might throw them in today!

can you tell me your thoughts on the smith machine for press? that first hotel I was at last week only had a smith machine for bench so I did it, but I really disliked the ROM on it.



amen. my best lifting buddy passed away a couple years ago, he was only like 37 with a 5yr old. When I owned the box, he was by far my biggest ally. we lifted together frequently and his prefered music was always country. Especially Hank. A Country Boy Can Survive was his preferred song whenever he was pulling over 500lbs (he was a strong fucker.)
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I keep a little bend in my elbow, but really try to focus on stretching out wide & deep - that’s where the gains are made on flyes. I try to think about drawing the weight up with my pecs (not pressing it), and I try to avoid spending much time at the top since leverage takes so much load off the pecs there.

I was always taught to take your time, try not to rush the tempo and focus on the contraction - after all, if you muscle it, you’re just pressing with suboptimal weights & pattern. Do NOT worry about weight, and I prefer higher reps to keep it safer. It’s an isolation movement.

I have been liking the Smith for low incline bench a lot. Definitely working my pecs hard. I do think the transition point from pecs onto the triceps is tougher/stickier than a free barbell, but that’s not necessarily a bad thing.

I do love that song. Sorry about your friend; that is very sad for his family.
 
Hyde said:
I keep a little bend in my elbow, but really try to focus on stretching out wide & deep - that’s where the gains are made on flyes. I try to think about drawing the weight up with my pecs (not pressing it), and I try to avoid spending much time at the top since leverage takes so much load off the pecs there.
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👍 🤘 I'll put some more practice in today. I noticed you ran on an incline, and I found that my shoulders seem to like the movement more with a slight incline as well.
 
Damn good work in here as usual!
 
Dustin07 said:
those flies are crazy heavy, I don't have the form figured out enough to attempt that much weight. I do them so infrequently I still need to improve that a lot.... glad I saw this, I might throw them in today!

can you tell me your thoughts on the smith machine for press? that first hotel I was at last week only had a smith machine for bench so I did it, but I really disliked the ROM on it.



amen. my best lifting buddy passed away a couple years ago, he was only like 37 with a 5yr old. When I owned the box, he was by far my biggest ally. we lifted together frequently and his prefered music was always country. Especially Hank. A Country Boy Can Survive was his preferred song whenever he was pulling over 500lbs (he was a strong fucker.)
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Smith is solid for CGBP, Incline and Shoulder Press, but wouldn’t use it for flat bench (which is honestly a subpar Hypertrophy exercise anyway).

Really just a question of nailing the angle and placement of the bench, but can really let you standardize execution and focus on the target muscles.

I probably prefer it for the 3 exercises I listed for that reason.
 
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^In case anyone else also wanted to watch 5-550lb Larsen presses from 235lb drug-tested lifters.

Expect more from yourself! Nobody can do it for you.
 
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