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Hyde’s Strength Odyssey

Hyde said:
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.
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Just getting caught back up…..glad you were able to work through that back thing…..but I love the way you worded this about your squat “Just walked up and dunked 455 before getting into real training”….you got to be Skrong just to make that statement 😎💪
But it is good to see everything moving so good.
 
Jimbabwe said:
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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Flat smith bench reg grip loaded heavy for high reps is absolutely a great triceps builder.
 
9/15/24

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

Kabuki Hi Handle Trapbar
+standing on 3.75” mats -FLOOR LEVEL-
65x10,5
155,245,295,335x5
375,415x3
+belt
445x3
475x5

Trapbar RDLs
155 2x12

KB Hatfield Extensions
BW,35x20
53x12

Reverse Hyper
180 2x12

Another mat, 7 total now, & pulled 475x5 handsomely. Remeasured afterwards & the high handles are actually lower than I thought - only 3.75” elevation. Also turns out the mats are just a hair over 1/2” thick. With 7 of them, ended up precisely 3.75”! So today was actually down to standard 9” height 👊

Took 12 weeks from my last back spasm, but I’m back to the floor & definitely strong enough to pull 500+ on the trapbar!
 
Hyde said:
9/15/24

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

Kabuki Hi Handle Trapbar
+standing on 3.75” mats -FLOOR LEVEL-
65x10,5
155,245,295,335x5
375,415x3
+belt
445x3
475x5

Trapbar RDLs
155 2x12

KB Hatfield Extensions
BW,35x20
53x12

Reverse Hyper
180 2x12

Another mat, 7 total now, & pulled 475x5 handsomely. Remeasured afterwards & the high handles are actually lower than I thought - only 3.75” elevation. Also turns out the mats are just a hair over 1/2” thick. With 7 of them, ended up precisely 3.75”! So today was actually down to standard 9” height 👊

Took 12 weeks from my last back spasm, but I’m back to the floor & definitely strong enough to pull 500+ on the trapbar!
Click to expand...
That is awesome man! Strong pulls glad to see you in the upswing!!
 
SkRaw85 said:
Flat smith bench reg grip loaded heavy for high reps is absolutely a great triceps builder.
Click to expand...

Probably depends on your proportions. I have to arch pretty heavily for the straight-bar path not to bother my shoulder with the flat bench on a smith, so a regular grip flat bench would have a really short ROM for me and CGBP is better.

Probably a slight decline would work, too, but I’ve never tried.
 
Hyde said:
9/15/24

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

Kabuki Hi Handle Trapbar
+standing on 3.75” mats -FLOOR LEVEL-
65x10,5
155,245,295,335x5
375,415x3
+belt
445x3
475x5

Trapbar RDLs
155 2x12

KB Hatfield Extensions
BW,35x20
53x12

Reverse Hyper
180 2x12

Another mat, 7 total now, & pulled 475x5 handsomely. Remeasured afterwards & the high handles are actually lower than I thought - only 3.75” elevation. Also turns out the mats are just a hair over 1/2” thick. With 7 of them, ended up precisely 3.75”! So today was actually down to standard 9” height

Took 12 weeks from my last back spasm, but I’m back to the floor & definitely strong enough to pull 500+ on the trapbar!
Click to expand...

Coming full circle
 
Hyde said:
9/15/24

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

Kabuki Hi Handle Trapbar
+standing on 3.75” mats -FLOOR LEVEL-
65x10,5
155,245,295,335x5
375,415x3
+belt
445x3
475x5

Trapbar RDLs
155 2x12

KB Hatfield Extensions
BW,35x20
53x12

Reverse Hyper
180 2x12

Another mat, 7 total now, & pulled 475x5 handsomely. Remeasured afterwards & the high handles are actually lower than I thought - only 3.75” elevation. Also turns out the mats are just a hair over 1/2” thick. With 7 of them, ended up precisely 3.75”! So today was actually down to standard 9” height 👊

Took 12 weeks from my last back spasm, but I’m back to the floor & definitely strong enough to pull 500+ on the trapbar!
Click to expand...
That’s awesome that your back is getting healthy and back to normal. And again very impressive pulls.💪
 
SkRaw85 said:
Flat smith bench reg grip loaded heavy for high reps is absolutely a great triceps builder.
Click to expand...

Man that is so hard for me to visualize, it always feels like smith doesn't allow proper ROM but you and Hyde both put up like 30%+ more than me so I'm going to have to take your word for it and maybe look into it a bit more. I am a big fan of horseshoes mounted up on the upper arm.

Hyde said:
Took 12 weeks from my last back spasm, but I’m back to the floor & definitely strong enough to pull 500+ on the trapbar!
Click to expand...
Dude that's phenomenal, awesome work and patience!
 
Looks like all the pictures previously posted were deleted, so that’s a bummer for anyone coming through to read this later.
 
9/17/24

Tspine Mobility
Cat Camels
Widegrip Pushups
Nerve Flossing
10 min walk
Shoulder Circles
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Band warmups

Duffalo Bar Bench
55 3x10
105,145,195x5
235x3
255x2
275,295,315x1

Spoto Press, Duffalo
235 2x10

Incline NG DB press
55,60,60x20

DB Dirty Thirties
35 2x10/10/10

With the extra ROM required of it, the bow bar is my elbow’s nemesis; seemed like a good weakness to attack. Happy with 315 on it today, especially because I could have taken one more at 320 at least after if necessary. The extra deep Spotos were a real ass-kicker. Upper back tomorrow night.
 
Last edited:
Dustin07 said:
when you run your spotos, how deep do you go, and how long of a pause do you use?
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1-2” for 1-2 seconds.

Don’t overthink it - you just want to have to stop & hold it statically entirely with your muscle before explosively reversing.
 
Hyde said:
1-2” for 1-2 seconds.

Don’t overthink it - you just want to have to stop & hold it statically entirely with your muscle before explosively reversing.
Click to expand...
I have got into the habit of coaching about a 1-2 second pause because most people start counting the pause when they start trying to stop the weight. Then there is actually no visible pause but they think they paused. The way I explain it to them is you don't want to count the second it takes to actually stop the weight as part of the pause. The pause starts when the weight has settled in and is actually not moving any more. It is like in a car you slam on the brakes but it takes the brakes a second to actually stop the car. You don't count the time spent braking just the time actually spent stopped which I have found a 1 / 1000 count to be perfect for that. The one is for the braking, and the 1000 covers the time you spend actually stopped.
 
Hyde said:
9/18/24

Tspine Mobility
Cat Camels
Widegrip Pushups
Nerve Flossing
10 min walk
Shoulder Circles
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Band warmups

Duffalo Bar Bench
55 3x10
105,145,195x5
235x3
255x2
275,295,315x1

Spoto Press, Duffalo
235 2x10

Incline NG DB press
55,60,60x20

DB Dirty Thirties
35 2x10/10/10

With the extra ROM required of it, the bow bar is my elbow’s nemesis; seemed like a good weakness to attack. Happy with 315 on it today, especially because I could have taken one more at 320 at least after if necessary. The extra deep Spotos were a real ass-kicker. Upper back tomorrow night.
Click to expand...
Our gym added a Duffalo Bar recently. I have to go pretty light on it with bench until my shoulders and elbows loosen up, but I love the stretch it gives the pecks and lats. I wouldn’t won’t to feel 315 on it. I like it for squats as well.
 
Hyde said:
1-2” for 1-2 seconds.

Don’t overthink it - you just want to have to stop & hold it statically entirely with your muscle before explosively reversing.
Click to expand...

MrKleen73 said:
I have got into the habit of coaching about a 1-2 second pause because most people start counting the pause when they start trying to stop the weight. Then there is actually no visible pause but they think they paused. The way I explain it to them is you don't want to count the second it takes to actually stop the weight as part of the pause. The pause starts when the weight has settled in and is actually not moving any more. It is like in a car you slam on the brakes but it takes the brakes a second to actually stop the car. You don't count the time spent braking just the time actually spent stopped which I have found a 1 / 1000 count to be perfect for that. The one is for the braking, and the 1000 covers the time you spend actually stopped.
Click to expand...

appreciate it, gents. That's how I've been doing it. about 1-2" and

one one thousand
two
explode

in my head it was about making sure I stopped momentum entirely, stablizied, then go.
 
Dustin07 said:
Man that is so hard for me to visualize, it always feels like smith doesn't allow proper ROM but you and Hyde both put up like 30%+ more than me so I'm going to have to take your word for it and maybe look into it a bit more. I am a big fan of horseshoes mounted up on the upper arm.


Dude that's phenomenal, awesome work and patience!
Click to expand...

Load it up and bang some out! It’s cool cuz you don’t have to focus on stabilizing the bar, just the pressing.
 
9/18/24
BW 238.6

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

BTN Lat Pulldown warmups

V-Grip Chin-ups
14,13,11,12

BB Rows
95,115x15

Sumo Rackpulls, 14” bar height
115,165,215x5

DB CSR
60 2x15
65x15

DB Side Raises
30 2x12

ss w/ DB Rear Raises
30x8,12+6 (rest pause)

BB Shrugs
135,225x5
295,315x15 w/ straps

Hatfield Extensions
BW,45,45x15

Good session; making lots of progress. Been getting the food in well, so just letting the body grow & progress as it seems to want to as performance metrics are driven along. Been on 30mg test e daily for some time, forgetting a shot/wk basically religiously and then doing 45mg the next day to make up some, so ~195mg/wk. 150 historically has put me at 800+ng/dl total t, so this should be a fairly hot dose for me - definitely seems to have been allowing good recovery & momentum.
 
9/20/24

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

Squat, Duffalo bar
BW,55,55x10
145x5
235x3
285x2
325x1
365x1, 325 3x3, 285 3x5 in 16 minutes

Hatfield Squat, 3-sec eccentric
295 3x10

Reverse Hyper
135 2x15
180x12,15

Another lovely 90% humidity summer morning in the Midwest; absolutely soaked my heavy cotton shirt, underwear, shorts, all of it - definitely ruined the planned accessories, as I was just trying to stay alive dehydrated as I was for the Hatfield’s. Still, squats moved well once I finally got in the groove around 365. Back has been feeling really good.

ART guy is back from Italy; yesterday he said things feel really great & he loves what I’ve been doing to reintroduce some shearing load based on the progress I’ve seen. Cleared me to go for some 1-2 plate conventional pulls on a day separate from my Trapbar work; we’re going to keep driving load there for the moment while I try to re-acclimate to the barbell on the side.

Wanted to touch that today, but time and the weather weren’t on my side.
 
Hyde said:
9/20/24

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

Squat, Duffalo bar
BW,55,55x10
145x5
235x3
285x2
325x1
365x1, 325 3x3, 285 3x5 in 16 minutes

Hatfield Squat, 3-sec eccentric
295 3x10

Reverse Hyper
135 2x15
180x12,15

Another lovely 90% humidity summer morning in the Midwest; absolutely soaked my heavy cotton shirt, underwear, shorts, all of it - definitely ruined the planned accessories, as I was just trying to stay alive dehydrated as I was for the Hatfield’s. Still, squats moved well once I finally got in the groove around 365. Back has been feeling really good.

ART guy is back from Italy; yesterday he said things feel really great & he loves what I’ve been doing to reintroduce some shearing load based on the progress I’ve seen. Cleared me to go for some 1-2 plate conventional pulls on a day separate from my Trapbar work; we’re going to keep driving load there for the moment while I try to re-acclimate to the barbell on the side.

Wanted to touch that today, but time and the weather weren’t on my side.
Click to expand...

That’s awesome work Hyde. You seem to be progressing very well!
 
Hyde said:
365x1, 325 3x3, 285 3x5 in 16 minutes
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Solid speed there, its like a wod 😅

Hyde said:
Cleared me to go for some 1-2 plate conventional pulls on a day separate from my Trapbar work; we’re going to keep driving load there for the moment while I try to re-acclimate to the barbell on the side.
Click to expand...
🔥 🔥
Hyde said:
absolutely soaked my heavy cotton shirt, underwear, shorts, all of it -
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I'm not sure which product of mine is helping boost my already sweaty nature but I'm now packing basically a whole set of extra clothes in my gym bag and usually I keep at least 2, if not 3 gym shirts lol
 
Dustin07 said:
Solid speed there, its like a wod 😅


🔥 🔥

I'm not sure which product of mine is helping boost my already sweaty nature but I'm now packing basically a whole set of extra clothes in my gym bag and usually I keep at least 2, if not 3 gym shirts lol
Click to expand...
Thanks gang.

Yeah 10 short sets about every 80 seconds. Definitely get some specific conditioning, having to focus on technique under fatigue.

Carnitine is a big one. There are summer sessions where I’ve just skipped it, because I know the excess fluid loss would take more than the energetic improvements will yield. But our weather cools off next week finally.
 
Our gym threw a USAPL meet this morning; I was not helping because I didn’t think I’d even be able to go, but got to watch squats and most of bench before leaving to pick up my son from Grandma’s.

It went very well, venue he chose was great, people seemed happy with lots of audience turnout too. Lots of good warmup gear and space. I helped handle a Super Heavyweight gal we’ve been friends with for a long time from another gym here - she squat 440lbs in sleeves today, beating her wrapped PR even. Also helped a local kid I had met once at the commercial here with his squat warmups, made sure he was getting what he needed since it was his first meet & didn’t have anyone to show him the ropes. He smashed all his squats, big PR of a ridiculously easy 485, and I could tell it really helped him get a positive start to all of it by his smile when he thanked me later.

Always feels great, getting to give someone that little bit of positive energy & seeing what kind of awesome performance it helps them unleash. So much of competing is psychological - some people just need to be reminded how strong they really are!
 
9/22/24
BW 242.2

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

Deadlift, stiffbar
45x10
135,205x5
255 10x1 (6 doh, 4 mixed)

Low Incline Smith Bench
12x15,10,5
102,152x5
192x3
232 2x10 PR

Cable Chest Press
Warmups
200x10 PR

Chest Dips
BWx3,11,11

ss w/ Knee Pushups on Knuckles
0,12,10

Incline DB Flyes
30,55x5
70 2x10 PR

Williams Extensions
27.5 4x20

alt w/ Rotators
2.5,5x12

Pullaparts
Miniband x35,33,32

Threw down hard on the taco bar at a friend’s wedding reception party last night to come in swinging for this one. Managed to drive basically everything up; this is always a very intense session with so much near/complete muscle failure. The 70lb Flyes are no joke, either.

Five months, & 2 days: that’s how long it’s been since I’ve pulled a barbell deadlift from the floor, the last time I re-injured my facet joint. Today felt good 😎
 
Hyde said:
Our gym threw a USAPL meet this morning; I was not helping because I didn’t think I’d even be able to go, but got to watch squats and most of bench before leaving to pick up my son from Grandma’s.

It went very well, venue he chose was great, people seemed happy with lots of audience turnout too. Lots of good warmup gear and space. I helped handle a Super Heavyweight gal we’ve been friends with for a long time from another gym here - she squat 440lbs in sleeves today, beating her wrapped PR even. Also helped a local kid I had met once at the commercial here with his squat warmups, made sure he was getting what he needed since it was his first meet & didn’t have anyone to show him the ropes. He smashed all his squats, big PR of a ridiculously easy 485, and I could tell it really helped him get a positive start to all of it by his smile when he thanked me later.

Always feels great, getting to give someone that little bit of positive energy & seeing what kind of awesome performance it helps them unleash. So much of competing is psychological - some people just need to be reminded how strong they really are!
Click to expand...
That’s awesome helping someone new out like that, can make the world of difference. Sounds like he did great too!

Also super stoked to see you pulling conventional deads again 💪🏻 beast mode on the 70lb DB fly!
 
SkRaw85 said:
Very cool meet and congrats on the deads! Chose stiff bar to allow complete control and feel?
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Thanks gents.

I figure it’s same height I pulled the Trapbar at, which is also stiff. And the weight is light so grip is no factor, & there aren’t any deadlift bars at the commercial gym so easy decision. No availability and no need at the moment!
 
I like everything that has been said here. :) @Hyde, good to see you moving some weight on squats and doing deads from the floor again. Nice victory for you!
 
Congrats on pulling pain free again!

Man, that's awesome that your gym hosted that event. Another reason I suppose belonging to a gym vs working out at home would be beneficial.
 
Hyde said:
He smashed all his squats, big PR of a ridiculously easy 485, and I could tell it really helped him get a positive start to all of it by his smile when he thanked me later.
Click to expand...
that's awesome!

Hyde said:
The 70lb Flyes are no joke, either.
Click to expand...

fevYS6.gif
 
Hyde said:
9/22/24
BW 242.2

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

Deadlift, stiffbar
45x10
135,205x5
255 10x1 (6 doh, 4 mixed)

Low Incline Smith Bench
12x15,10,5
102,152x5
192x3
232 2x10 PR

Cable Chest Press
Warmups
200x10 PR

Chest Dips
BWx3,11,11

ss w/ Knee Pushups on Knuckles
0,12,10

Incline DB Flyes
30,55x5
70 2x10 PR

Williams Extensions
27.5 4x20

alt w/ Rotators
2.5,5x12

Pullaparts
Miniband x35,33,32

Threw down hard on the taco bar at a friend’s wedding reception party last night to come in swinging for this one. Managed to drive basically everything up; this is always a very intense session with so much near/complete muscle failure. The 70lb Flyes are no joke, either.

Five months, & 2 days: that’s how long it’s been since I’ve pulled a barbell deadlift from the floor, the last time I re-injured my facet joint. Today felt good 😎
Click to expand...
Twas a good day? No A.K.?🤣

Nice to see you being able to do what you love to do
 
9/24/24
BW 237.2 yesterday

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

Kabuki Hi Handle Trapbar
65x10
155,245x5
335,385,425x3
+belt
465,500x3

Trapbar RDLs
155x5
245 2x8

GHR
2x10

Was contemplating a deload week for deads last week already based on timeline, so based on how I felt today, length of time progressing linearly, & finally doing conventional speed pulls only 48 hours ago it just made sense.

Worked up to a smooth easy triple from the 3.75” high handles; capped it at 500 since that’s still 25 more lbs than the most I’ve held lately. Added a bit of hamstring volume and called it a day. Back and abs tomorrow night.
 
Hyde said:
9/24/24
BW 237.2 yesterday

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

Kabuki Hi Handle Trapbar
65x10
155,245x5
335,385,425x3
+belt
465,500x3

Trapbar RDLs
155x5
245 2x8

GHR
2x10

Was contemplating a deload week for deads last week already based on timeline, so based on how I felt today, length of time progressing linearly, & finally doing conventional speed pulls only 48 hours ago it just made sense.

Worked up to a smooth easy triple from the 3.75” high handles; capped it at 500 since that’s still 25 more lbs than the most I’ve held lately. Added a bit of hamstring volume and called it a day. Back and abs tomorrow night.
Click to expand...
👍
 
SkRaw85 said:
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This may interest you. $20 for yellow jacket elbow sleeves!!!! These are hands down the best sleeves I’ve worn to date. About to utilize them for the next 4 weeks. Get em while you can.
Click to expand...
Thanks for letting me know - I’m not in the market for sleeves but ordered them purely on your recommendation. For that price, $30 shipped, for mf’n TITAN, it’s a helluva deal. Grabbed a pair of $25 Harris double-ply neoprene ‘strongman’ knee sleeves as well, because why not for that price? $55 out the door for some serious neoprene elbow and knee sleeves seems like a cheap date to me!
 
You’re putting in some good strong work. Glad to hear the ART guy says everything is looking good….it’s always good to feel healthy and injury free.😎👍
 
9/25/24

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

BTN Lat Pulldown warmups

V-Grip Chin-ups
4x10, 1x12

DB CSR
70 3x15

BB Shrugs
135,225x5
315x15
335x20

Shorter but sweeter tonight - progress across the board. Needed to use straps for everything. Had a big install upgrade today that meant a long day with road time, lots of lifting & bending, and popped one of my middle fingers loading a server in my trunk - so gripping things wasn’t happening, & my low back had already been cooked.
 
Hyde said:
and popped one of my middle fingers loading a server in my trunk
Click to expand...

hopefully that passes fast. I have done that a few times with the barbell and it kinda cracks me up all the things I think about and try to protect when lifting then suddenly a finger hurts, lol.

1727357653316.webp
 
Hyde said:
Thanks for letting me know - I’m not in the market for sleeves but ordered them purely on your recommendation. For that price, $30 shipped, for mf’n TITAN, it’s a helluva deal. Grabbed a pair of $25 Harris double-ply neoprene ‘strongman’ knee sleeves as well, because why not for that price? $55 out the door for some serious neoprene elbow and knee sleeves seems like a cheap date to me!
Click to expand...

Deals! Too good not to pass up. You’ll love those elbows
 
Dustin07 said:
hopefully that passes fast. I have done that a few times with the barbell and it kinda cracks me up all the things I think about and try to protect when lifting then suddenly a finger hurts, lol.

View attachment 246033
Click to expand...

Lol yeah I’ve had something like this a couple times in the past, no bruising or serious pain, just a little swelling - but it was failing me just trying to hang onto 165lb when warming up with the pulldowns. It will probably be fine within a few days.

SkRaw85 said:
Deals! Too good not to pass up. You’ll love those elbows
Click to expand...
Coming tomorrow it says!
 
Are you doing your Tspines using the GHD? Kinda weird to explain but standing facing the machine with band looped around footholds?
 
SkRaw85 said:
Are you doing your Tspines using the GHD? Kinda weird to explain but standing facing the machine with band looped around footholds?
Click to expand...
Nope, literally just like a Cat Camel done on my knuckles where I extend and then fully flex my Tspine for 5 sec holds. This is what Swede recommended. Or if I am going to press that day or squat with a straight bar, I put my elbows up on a bench/box so I can also get some stretching through my tricep, pecs & shoulder girdle. That is how McGill recommends. Either way, the whole thing can be done any gym or anywhere in 20-30 seconds.
 
9/27/24

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

Duffalo Bar Bench
55x10,5
105,145x5
195,235x3
265x2
285,305,325x1

Spoto Press, Duffalo
245 3x8

Incline NG DB press
60x20,20,24

Woke up ready to go for this one; I could feel I was going to exceed last micro. Lifted 10lbs more on max effort bench as well as Spotos, with more volume on that too. 325 also wasn’t nearly as hard as I expected; I definitely blew it up.
 
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