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Hyde’s Strength Odyssey

Hyde said:
Yesterday was my son’s 4th birthday party. We had a big party with all our family and some kids/parents from his class (including his best buddies). There was a piñata full of candy, lots of decorations, pizza & cake - the kids really had a blast. Later that evening my wife & I took him to an indoor trampoline/climbing park before getting him hotdogs & cake.

I’m really glad it all went so well, because it was a lot of effort. It was great seeing how happy he was, & I’m happy we got to do it that way. I know there won’t always be a time where this kind of stuff will be very exciting or important to him, so I’m grateful to be able to do it when it does. He’s really special to me.
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Coming fro
Hyde said:
Yesterday was my son’s 4th birthday party. We had a big party with all our family and some kids/parents from his class (including his best buddies). There was a piñata full of candy, lots of decorations, pizza & cake - the kids really had a blast. Later that evening my wife & I took him to an indoor trampoline/climbing park before getting him hotdogs & cake.

I’m really glad it all went so well, because it was a lot of effort. It was great seeing how happy he was, & I’m happy we got to do it that way. I know there won’t always be a time where this kind of stuff will be very exciting or important to him, so I’m grateful to be able to do it when it does. He’s really special to me.
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Sounds like a great time! Keep making birthdays special and he will continue to want to celebrate with you and mom. My kids range in age from 25 - 29 and they still love birthday celebrations with the family and it will continue with their kids.
 
Hyde said:
Yesterday was my son’s 4th birthday party. We had a big party with all our family and some kids/parents from his class (including his best buddies). There was a piñata full of candy, lots of decorations, pizza & cake - the kids really had a blast. Later that evening my wife & I took him to an indoor trampoline/climbing park before getting him hotdogs & cake.

I’m really glad it all went so well, because it was a lot of effort. It was great seeing how happy he was, & I’m happy we got to do it that way. I know there won’t always be a time where this kind of stuff will be very exciting or important to him, so I’m grateful to be able to do it when it does. He’s really special to me.
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Wow, 4 already, that’s awesome…..Happy Birthday to the little guy…..sounds like he had a blast, and that’s what it’s all about.😍
 
1/14/25
BW 247.2 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges
Split Squats

Dynamic SSB Squat
65x5
vs Light Bands
65,65,155,205,245x3
+belt
275 4x5

Deadlift, powerbar
135x10 rdl
205,245,275,295,315,335,355x3

Beltsquat to 15” box
180,200,220,240x13

20” Box Stepups
BW 2x12/leg

Plate-loaded Lying Leg Curl
45x15
70,80x12

Good one this morning. 5% more weight on the SSB from last week but things were definitely clicking better overall. Also got another 80lbs onto the bar safely for pulls (lat feeling even better than just 5 days ago at 275). So hoping for some quality RDLs after ME lower this Friday.

Stole the 4x13 for beltsquat from @dapack - felt like a very efficient way to rack up some much needed leg volume!
 
I miss having a plate loaded hammy curl around. That would be ideal currently. Something about those plate loaded ones….
 
SkRaw85 said:
I miss having a plate loaded hammy curl around. That would be ideal currently. Something about those plate loaded ones….
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They’re so much harder than the cable ones. It’s pretty smooth, but smaller weights go farther for sure.
 
Love that you had such a great time celebrating the boys Birthday. It's awesome to be able to do that and have a good turnout and everything go well. Happy Belated birthday to Lil Man!
 
1/15/25
BW 246.6

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations

Hatfield Extensions
BW 2x20

ss w/ Sit-ups on GHD
BW 2x16

Band Shoulder warmup

Dynamic Bench, powerbar
45x10,5,5
95,135x5
185 5x5

NG Incline DB Press
30,40,50,55x25

HS CSR
90x25
180 2x15
90x25

alt w/ DB Skullcrushers
30 3x15

ss w/ DB Hammercurls
30 3x15

Seated DB Rear Delt Flyes
35 2x10

Everything felt harder and heavier than I wanted it to last night, but I got some good extra volume & exercise in. First time really rowing horizontally with the lat so I didn’t push the load.
 
Haven't been a around this week to keep up with everyones logs but things look like they're still on the positive upward for 2025 trajectory in here!
 
Hyde said:
1/15/25
BW 246.6

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations

Hatfield Extensions
BW 2x20

ss w/ Sit-ups on GHD
BW 2x16

Band Shoulder warmup

Dynamic Bench, powerbar
45x10,5,5
95,135x5
185 5x5

NG Incline DB Press
30,40,50,55x25

HS CSR
90x25
180 2x15
90x25

alt w/ DB Skullcrushers
30 3x15

ss w/ DB Hammercurls
30 3x15

Seated DB Rear Delt Flyes
35 2x10

Everything felt harder and heavier than I wanted it to last night, but I got some good extra volume & exercise in. First time really rowing horizontally with the lat so I didn’t push the load.
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Adding in that extra arm work 💪🏻
 
11/17/25
BW 245.2 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Band Shoulder Warmup
Split Squats

Squat, rackable camber bar
85,175x5
265x3
315x1
+belt
355,405,425,450x1

RDLs
45,135x10
225,275x3
325,345x10

Wide NG Lat Pulldowns
60,90x30
120,130x20

Max effort lower went really well. Definitely not actually maximal, but 15 more lbs over last week’s squat single and once again knee was very happy in flats. Just slowly raising weights to keep reaclimating to greater intensity. Also first day back at RDLs, so hedged my bets on weights & RPE - but this was still quality exposure with no lat issues. Flushed them out after with 100 light reps.
 
Hyde said:
11/17/25
BW 245.2 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Band Shoulder Warmup
Split Squats

Squat, rackable camber bar
85,175x5
265x3
315x1
+belt
355,405,425,450x1

RDLs
45,135x10
225,275x3
325,345x10

Wide NG Lat Pulldowns
60,90x30
120,130x20

Max effort lower went really well. Definitely not actually maximal, but 15 more lbs over last week’s squat single and once again knee was very happy in flats. Just slowly raising weights to keep reaclimating to greater intensity. Also first day back at RDLs, so hedged my bets on weights & RPE - but this was still quality exposure with no lat issues. Flushed them out after with 100 light reps.
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That’s some good total weight volume in squats and RDLs…..and finishing with 450x1…”Skrong”. Looks like everything is coming along really good on lower.💪
 
Hyde said:
11/17/25
BW 245.2 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Band Shoulder Warmup
Split Squats

Squat, rackable camber bar
85,175x5
265x3
315x1
+belt
355,405,425,450x1

RDLs
45,135x10
225,275x3
325,345x10

Wide NG Lat Pulldowns
60,90x30
120,130x20

Max effort lower went really well. Definitely not actually maximal, but 15 more lbs over last week’s squat single and once again knee was very happy in flats. Just slowly raising weights to keep reaclimating to greater intensity. Also first day back at RDLs, so hedged my bets on weights & RPE - but this was still quality exposure with no lat issues. Flushed them out after with 100 light reps.
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That’s a awesome session and glad it felt great!
 
11/18/25

Nautilus Legpress
+90,270,450,540,630,720,810x12

Nautilus Glute Drive
270 2x15

Standing Calf Raise
70,80x10
90x8
30 sec stretch

Got to slip out to the commercial gym while my son was napping for a quick extra workout. Legs felt fresh since volume was so low in yesterday’s ME session. 5x12 up to 910lbs & knees felt good even in heels.

When I finished, a woman asked if I was all done. When I told her yes, she replied, “Your legs are strong as f*ck!” 😝
 
11/19/25

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
Band Shoulder Warmup

Comp Bench w/ Mono Jcups
45x10
95x5
vs doubled Light bands
45,95x3
115,135,165,185,205x1

Comp Bench w/ Mono Jcups
135,185,205,225,235x10
245,255x6

Band Pullaparts
Monstermini 4x25

Cable Tri Pressdown
50x40,30,30

For anyone who has never tried it, doubled Light bands is a ‘holy crap’ level of tension. I could not find any numbers from Elite on theirs, beyond their minis doubled are ~88lbs, but Westside says their Lights doubled on bench are 150-180lbs at top depending on width of grip/arm length. Which jives with how this felt. Just the empty bar against them immediately forced my game face on.

Shoulder doing a lot better today, and I advanced the followup bench volume work from 10,000lbs last week to 11,500 this week.
 
1/21/25
BW 247.2 postWO

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Split Squats
Glute Bridges

SSB Squat
65x5
vs Light Bands
65,65,155,245x3
+belt
300 3x5
320x3
345x2

Deadlift, powerbar
154x5
220,264,309x3
+belt
352,374,396x3

Some darn fine powerlifting practice this morning. Tough to get out of bed with the cold this morning, and I didn’t keep pace in my training to make up any time, so no accessories. Still, quality work done well: first session where I haven’t felt the lat at all, even around 400lbs. Might choose a lighter pull variation for ME work Friday.
 
Nice sessions there and good news on the lat! Man I feel ya on the doubled light bands lol. Almost lost my wrists and dumped the bar one time, almost.
 
that's great news about the lat!
I'm finding the cold and dark is still taking a bit of a toll as well but getting better. it's funny to me how much momentum I had going into NYE and then once Jan 1 hit I feel apart a bit while everyone else in the world is getting their 1 month of the year done now. lol
 
Dustin07 said:
that's great news about the lat!
I'm finding the cold and dark is still taking a bit of a toll as well but getting better. it's funny to me how much momentum I had going into NYE and then once Jan 1 hit I feel apart a bit while everyone else in the world is getting their 1 month of the year done now. lol
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Hey you got some good training in today; it’s rolling now. The last 3 weeks for me have really just been trying to get things going back in the right direction with my lat & the unstable shoulder that caused it to pull.
 
Today is day 18 since I’ve stopped the 500 test e/wk. Based on steroidplotter, my approximate total test levels should have dropped down to ~550-650ng/dl & dropping 100+/day now going forward.

I feel pretty darn solid, and want to keep it that way, so I’m starting 51mg 3x/wk today - which should keep me somewhere in that ~800-950ng/dl range most of the time.
 
1/22/25

5 min Walk
Band Shoulder warmup

Dynamic Bench, powerbar
45x10,8,3
95,145x5
195 9x3

NG Incline DB Press
50,55,60x30

HS CSR
90x15
180 4x15

ss w/ DB Skullcrushers
30 3x20

DB Hammercurls
30 3x12

alt w/ Seated DB Rear Delt Flyes
35 2x12

By the time I got to the gym after work yesterday, I was in a bad mood with zero motivation to train. Put on some heavy music, leaned into the emotions, and ended up with very productive training at least. Shoulder has definitely improved some from last week (which was awful).
 
Hyde said:
By the time I got to the gym after work yesterday, I was in a bad mood with zero motivation to train. Put on some heavy music, leaned into the emotions, and ended up with very productive training at least. Shoulder has definitely improved some from last week (which was awful).
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good job getting it in. I always feel like walking in the front door is the hardest part. you do that, you're 90% of the way to a good session.
 
Dustin07 said:
good job getting it in. I always feel like walking in the front door is the hardest part. you do that, you're 90% of the way to a good session.
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This is a fact, getting there is the biggest part.
 
1/24/25
BW 246.2 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges

2.25” Deficit Deadlift, powerbar
45,135x10 RDL
225x5
315x3
+belt
365,405,435x2
455x1

Deadlift, powerbar
475,500x1

Cable NG RDL on Beltsquat
90,180x10
250x8,12

Beltsquat to 15” box
200,220,240,260x13

20” Box Stepups
BW 2x15/leg

Plate-loaded Lying Leg Curl
90x15
115x10

Deficit pulls were feeling stronger every rep, so after 455 I said screw it and took the mats out. Sometimes you just know you’ve got it. Been a long road back just to 500 after hurting my back 10 months ago, but this pull was fast & painless - and I had more left in the tank too.

A great moment on the journey, indeed.
 
1/26/25

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
Glute Bridges
Ab Wheel
Band Shoulder Warmup

Comp Bench w/ Mono Jcups
45x10,6
135x5
185,225,255,280,300,315x3
225 4x13

Band Pullaparts
Mini 3x35

Cable Tri Pressdown
50 4x25

Triples up to a max on comp bench, then 52 more reps with 225. About 16,000lbs of volume over 65% of 1RM, so I’m feeling it. Starting to turn bench back around!
 
Hyde said:
1/26/25

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
Glute Bridges
Ab Wheel
Band Shoulder Warmup

Comp Bench w/ Mono Jcups
45x10,6
135x5
185,225,255,280,300,315x3
225 4x13

Band Pullaparts
Mini 3x35

Cable Tri Pressdown
50 4x25

Triples up to a max on comp bench, then 52 more reps with 225. About 16,000lbs of volume over 65% of 1RM, so I’m feeling it. Starting to turn bench back around!
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So it looks like it took a full month for you’re strength to return after the injury?
 
GreenMachineX said:
So it looks like it took a full month for you’re strength to return after the injury?
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Are you talking about my shoulder pain/instability I assume (since you quoted the bench training)?

If so, there wasn’t a defining moment where something got hurt, but after a couple weeks of incline DB press it seemed that’s when my shoulder woes began. Right around end of November, early December. I went from 295x8 down to 5 reps, then 4, then forget about it.

I’ve been doing frequent arm circles and then circumduction with a light db multiple times per day for bloodflow, some stretches to keep better flexibility to take pressure off, avoiding any consequential self liftoffs and using the mono jcups when solo, and using the SSB or camber bar on squat days to keep stress off. And things have been improving for sure.
 
1/28/25
BW 246.0 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
Ab Wheel
Glute Bridges
Band Shoulder Warmup

14” Boxsquat, squatbar
55x5,3,3
145,235,285,325x3
+belt
375,405,425,445,465x3

Hacksquat
90,180,270x12

Squats went well. First time on a squatbar in a long time, & it went well. Felt terrible like always, but the weight moves better for it with the lower bar position. Shoulder also took it very well, most importantly. Knee was fine too.
 
Nice workout….getting back to normal with those sets of 3s especially that 465x3, and finishing on the Hacksquat. That made my quads tired just reading that.💪😎👍
 
1/29/25

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Band Shoulder Warmup

Dynamic Bench, powerbar
45x10,5
vs doubled minibands
45,95x5
135x3
170 5x3, 2x5

SSB JM Press
65x15
115,135,155,155x10

Widegrip Lat Pulldowns
60,100x10
130x15
140 3x12

ss w/ DB Lateral Raise
20x20
25x15

DB Rear Delt Flyes
30 2x12

DB Hammercurls
30x15

Short on time last night; in & out under 65 minutes total. Also began a new speed bench wave, using similar straight weight to 3 weeks ago but now ~85lbs of band tension additionally, which the shoulder tolerated well. Really happy with both of those things. Pretty serious pump by the end; it’s crazy what very short rests can do.
 
1/31/25
BW 246.0 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges

Deadlift, powerbar
154,220x5
264,308x3
+belt
330,352,374,400x3

Transformer Bar GM
145 4x15

Plate-loaded Lying Leg Curl
45 2x25

Ab Wheel
1x10 (pre-deadlift)
2x15

Just didn’t have it today; no energy & no drive, only snot. But I pulled a recent best last Friday, then added 12.5mg ephedrine & a cup of hot coffee to my preWO on Tuesday to bandaid this cold I’ve got & squatted heavy anyway.

So today was time to pay the piper, embrace the fatigue debt, and only took what little was there.
 
Hyde said:
1/31/25
BW 246.0 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges

Deadlift, powerbar
154,220x5
264,308x3
+belt
330,352,374,400x3

Transformer Bar GM
145 4x15

Plate-loaded Lying Leg Curl
45 2x25

Ab Wheel
1x10 (pre-deadlift)
2x15

Just didn’t have it today; no energy & no drive, only snot. But I pulled a recent best last Friday, then added 12.5mg ephedrine & a cup of hot coffee to my preWO on Tuesday to bandaid this cold I’ve got & squatted heavy anyway.

So today was time to pay the piper, embrace the fatigue debt, and only took what little was there.
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Still a good workout….man I wish I pulled 400x3 on the days I don’t have it…skrong.💪😎👍
 
2/1/25

Lat Pulldowns
88,110,121x6
143,165x12
187x10
209x8

Plate-loaded CSR
90x10
180 4x10

BB Shrugs
135,225,315x5
+straps
405 2x15

Standing Calves
110x8,10,8
30-sec stretch

Standing Cable Abs
warmups
66 2x12


2/2/25

5 min Assault Bike
Scap Pushups
Cat Camels
Band Shoulder Warmup
Bird Dogs
Side Plank Activations

Bench, power bar
45x15
vs 4 chains (~75lbs)
45x5
vs 8 chains (~150lbs)
95x5
135x3
185,215x1

Had a good quick extra accessory session yesterday afternoon. First time shrugging 4 plates in a long time. They were sore today!

I think all the chain on max effort bench this morning made stabilization a little tricky today, and 215 felt a little squirrelly despite not being maximal. Loaded up 225 but my shoulder then wasn’t feeling ideal and when I lowered it down my subconscious just immediately gave up, didn’t even try to push it off my chest.

Really had no energy or drive to continue after that. Everything achey from this cold so I just packed it up. I’m whipped.
 
That’s some serious shrugs….gives you those traps like a Grizzly Bear. Hope you get rid of that cold, but good job pushing through on bench.👍
 
Hyde said:
2/1/25

Lat Pulldowns
88,110,121x6
143,165x12
187x10
209x8

Plate-loaded CSR
90x10
180 4x10

BB Shrugs
135,225,315x5
+straps
405 2x15

Standing Calves
110x8,10,8
30-sec stretch

Standing Cable Abs
warmups
66 2x12


2/2/25

5 min Assault Bike
Scap Pushups
Cat Camels
Band Shoulder Warmup
Bird Dogs
Side Plank Activations

Bench, power bar
45x15
vs 4 chains (~75lbs)
45x5
vs 8 chains (~150lbs)
95x5
135x3
185,215x1

Had a good quick extra accessory session yesterday afternoon. First time shrugging 4 plates in a long time. They were sore today!

I think all the chain on max effort bench this morning made stabilization a little tricky today, and 215 felt a little squirrelly despite not being maximal. Loaded up 225 but my shoulder then wasn’t feeling ideal and when I lowered it down my subconscious just immediately gave up, didn’t even try to push it off my chest.

Really had no energy or drive to continue after that. Everything achey from this cold so I just packed it up. I’m whipped.
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Awesome session! I shrugged 185 today and was on fire can’t imagine 4 pps !!
 
2/4/25
BW 244.0 yesterday

5 min Assault Bike
Band Shoulder warmup
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges
Split Squat

14” Boxsquat, SSB
65x5
vs light bands
65,155,245x3
295 4x5

18” Boxsquat, SSB
335x3
385,435,475,505x1

Sumo Deadlift, powerbar
154x5
224,314x3
+belt
374 3x3
414,434x1

RFE Split Squat
BW 2x10 (pre-squat)
+30,40x10

Ab Wheel
1x10 (pre-squat
2x16

Good training day; got some squatting in, a bit of partial ROM load exposure, some sumo pulls for the first time in eons. Which all felt great until 434, which I admittedly pulled immediately after 414 so the guy I worked in with could drop the bar weight back down. Wanted to train my lower body power while hopefully not undermining heavier work this Friday and next Tuesday.
 
Hyde said:
2/4/25
BW 244.0 yesterday

5 min Assault Bike
Band Shoulder warmup
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges
Split Squat

14” Boxsquat, SSB
65x5
vs light bands
65,155,245x3
295 4x5

18” Boxsquat, SSB
335x3
385,435,475,505x1

Sumo Deadlift, powerbar
154x5
224,314x3
+belt
374 3x3
414,434x1

RFE Split Squat
BW 2x10 (pre-squat)
+30,40x10

Ab Wheel
1x10 (pre-squat
2x16

Good training day; got some squatting in, a bit of partial ROM load exposure, some sumo pulls for the first time in eons. Which all felt great until 434, which I admittedly pulled immediately after 414 so the guy I worked in with could drop the bar weight back down. Wanted to train my lower body power while hopefully not undermining heavier work this Friday and next Tuesday.
Click to expand...
Awesome looking session 505 for the top set ! 💪🏻💪🏻
 
Hyde said:
2/4/25
BW 244.0 yesterday

5 min Assault Bike
Band Shoulder warmup
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges
Split Squat

14” Boxsquat, SSB
65x5
vs light bands
65,155,245x3
295 4x5

18” Boxsquat, SSB
335x3
385,435,475,505x1

Sumo Deadlift, powerbar
154x5
224,314x3
+belt
374 3x3
414,434x1

RFE Split Squat
BW 2x10 (pre-squat)
+30,40x10

Ab Wheel
1x10 (pre-squat
2x16

Good training day; got some squatting in, a bit of partial ROM load exposure, some sumo pulls for the first time in eons. Which all felt great until 434, which I admittedly pulled immediately after 414 so the guy I worked in with could drop the bar weight back down. Wanted to train my lower body power while hopefully not undermining heavier work this Friday and next Tuesday.
Click to expand...
That’s a good workout….interested to see your “Heavier” workout on Friday.💪🏆
 
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