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Hyde’s Strength Odyssey

Solid work!!!!
 
2/5/24

Move junk in the garage
Band Shoulder Warmup

Dynamic Bench, powerbar
45x15,8
vs doubled minibands
45,95,135x5
185 4x5

SSB JM Press
65,115x10
165 3x8

High Incline Rack Overhead Tri Lockouts
95,115x8
135x6,4

Seated Swissbar French Press
45,65x12
85x10,10,12

ss w/ Seated DB Rear Delt Flyes
30 3x10

Swissbar Hammercurls
65 2x12

Started freezing rain as I was going out to my car after work to head to the gym, so I bundled up in extra sweats, put some gardening gloves on & lifted in the unheated garage. Just kept it moving, kept my hood up, and it went pretty good.

Experimented with some heavy & light overhead tricep movements after JMs, which actually seemed really effective without beating up my elbows the way lying extensions do. You can use some serious poundage on the rack lockouts - 80* incline, barbell on pins above forehead level behind the head. This is something Pat Casey used to do, and I see why. He would do 225 for 6x7 back when he was the first man to bench 600.
 
2/7/25

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks

GHR Sit-ups ss w/ Reverse Hyper
BW/180 2x10 each

7.5” Blockpull, powerbar (~1.5” below knee)
45x10
135,225x5
315x3
365x1
+belt & straps
415,465,515,545x1

BB RDLs
225x6
315x3
365x8
385x12

Wide NG Pulldowns
100,120,140,160x15
180x10

Reverse Hyper
180x20

HS CSR
230 4x10

Really good morning. I’m not particularly strong from blocks because I use a lot of leg drive in my deadlift, so anything over 500 was my goal today. Felt like I could have pulled one more at 565, but trying to keep some in the pocket & just focus on continual progress safely. 385x12 was great on RDLs, and I can definitely go up next time. Moving back in the right direction!
 
Hyde said:
2/5/24

Move junk in the garage
Band Shoulder Warmup

Dynamic Bench, powerbar
45x15,8
vs doubled minibands
45,95,135x5
185 4x5

SSB JM Press
65,115x10
165 3x8

High Incline Rack Overhead Tri Lockouts
95,115x8
135x6,4

Seated Swissbar French Press
45,65x12
85x10,10,12

ss w/ Seated DB Rear Delt Flyes
30 3x10

Swissbar Hammercurls
65 2x12

Started freezing rain as I was going out to my car after work to head to the gym, so I bundled up in extra sweats, put some gardening gloves on & lifted in the unheated garage. Just kept it moving, kept my hood up, and it went pretty good.

Experimented with some heavy & light overhead tricep movements after JMs, which actually seemed really effective without beating up my elbows the way lying extensions do. You can use some serious poundage on the rack lockouts - 80* incline, barbell on pins above forehead level behind the head. This is something Pat Casey used to do, and I see why. He would do 225 for 6x7 back when he was the first man to bench 600.
Click to expand...
That’s a sick variation!
 
2/9/25
BW 246.2

Lower Mashing
Bird Dogs
Split Squats
Hip Stretches

6 min Walk
Band Shoulder warmup
Side Plank Activations

Floorpress, powerbar
45x10,5
95,145,185x5
225,255,275,295,305x1

Bench, powerbar
135,205,235,255,265,270,275,280x5
225x13
205x15

EZBar Preacher Curls
40x10,8,8

Bar Cable Tri-Pressdown
44,66,88x8
110 3x8

Floorpress did not feel good; couldn’t get my body to stop trying to favor the shoulder so a buddy advised me to cut it early. Then moved to the actual benchpress after, and I was able to quickly get into a groove with things feeling better each set. Felt like I could have exceeded 280x5 even! So I managed to finally have a decent bench day overall.
 
That ended up being a really good bench session….lots of volume with all those sets of 5s and then finishing with two high rep sets. I like that workout.👍
 
2/11/25
BW 246.0 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks

Reverse Hypers ss w/ Ab Wheel
180/BW 2x15 each

Glute Bridges
Band Shoulder Warmup
Split Squats

Squat, Duffalobar
55,145x5
235,285x3
325x2
+belt
375,415,445,475,495x1

SSB, heels
155,245x3
+belt
315,335,355x5

RFE Split Squats
+35 2x12

Reverse Hypers
270 2x10

ss w/ GHR Sit-ups
BW 2x12

Beltsquat March
140 2x60 sec

This was a great day of training! Woke up energized to my first alarm & arrived early, we’ve got some new blood in the gym adding more energy, and I’m proud of my performance & accessories accomplished today. Hitting an easy 495 squat pain-free, with more in the tank, was an important milestone. I did this in my Bearfoot flats.

The lifters just put too much pressure on my knees, but I don’t need that extra quad emphasis when I squat heavy. So flats will continue to be used for all my heavy or boxsquat work, and the heels will just be for various accessories when I want that focus, or perhaps lighter squat volume.
 
Hyde said:
2/11/25
BW 246.0 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks

Reverse Hypers ss w/ Ab Wheel
180/BW 2x15 each

Glute Bridges
Band Shoulder Warmup
Split Squats

Squat, Duffalobar
55,145x5
235,285x3
325x2
+belt
375,415,445,475,495x1

SSB, heels
155,245x3
+belt
315,335,355x5

RFE Split Squats
+35 2x12

Reverse Hypers
270 2x10

ss w/ GHR Sit-ups
BW 2x12

Beltsquat March
140 2x60 sec

This was a great day of training! Woke up energized to my first alarm & arrived early, we’ve got some new blood in the gym adding more energy, and I’m proud of my performance & accessories accomplished today. Hitting an easy 495 squat pain-free, with more in the tank, was an important milestone. I did this in my Bearfoot flats.

The lifters just put too much pressure on my knees, but I don’t need that extra quad emphasis when I squat heavy. So flats will continue to be used for all my heavy or boxsquat work, and the heels will just be for various accessories when I want that focus, or perhaps lighter squat volume.
Click to expand...
Whew that is an awesome day of training!
 
Dustin07 said:
I love how you stopped at 495 instead of just taking 500 or 505 what a tease. reminds me of a high school girlfriend.
Click to expand...
Don’t need to do it to know I own it. Just need to keep conditioning my body to handle greater intensity progressively & methodically.

I don’t want 500; I want it all!
 
Hyde said:
2/11/25
BW 246.0 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks

Reverse Hypers ss w/ Ab Wheel
180/BW 2x15 each

Glute Bridges
Band Shoulder Warmup
Split Squats

Squat, Duffalobar
55,145x5
235,285x3
325x2
+belt
375,415,445,475,495x1

SSB, heels
155,245x3
+belt
315,335,355x5

RFE Split Squats
+35 2x12

Reverse Hypers
270 2x10

ss w/ GHR Sit-ups
BW 2x12

Beltsquat March
140 2x60 sec

This was a great day of training! Woke up energized to my first alarm & arrived early, we’ve got some new blood in the gym adding more energy, and I’m proud of my performance & accessories accomplished today. Hitting an easy 495 squat pain-free, with more in the tank, was an important milestone. I did this in my Bearfoot flats.

The lifters just put too much pressure on my knees, but I don’t need that extra quad emphasis when I squat heavy. So flats will continue to be used for all my heavy or boxsquat work, and the heels will just be for various accessories when I want that focus, or perhaps lighter squat volume.
Click to expand...
The “Beast” is officially unleashed.💪😎👍
 
2/12/25

6 min Cycle
Scap Pushups
Cat Camel
Bird Dogs
Shoulder, Lat & Tri Warmup

Dynamic Bench, powerbar
45x10
vs doubled minibands
45x8
95x5
135,175x3
200 5x3
220,240x1

SSB JM Press
135x10
185 3x8

High Incline Rack Overhead Tri Lockouts
45,95,115,135,135x7

Seated Swissbar French Press
45x8
95x10,10,12

ss w/ Seated DB Rear Delt Flyes
30 3x12

Swissbar Hammercurls
45x15
65 2x15

I was tired, sore, had a headache, and it was genuinely freezing in the garage last night, with the roads too nasty to justify driving to the barbell club after work. Last week every set of bench hurt my shoulder, and I did not want to do this session. I bundled up in many layers, warmed up in the basement, and went out with hat/gloves.

And I crushed it.

I had no pain on bench when I found the right setup, which led to a big surge in performance. The speedwork was actually flying, and 240 vs 85lbs of bands was still nearly as fast as 200! Also noteworthy that self-unracking ~325 was painless. Added significant weight or volume to all accessories as well.
 
Dustin07 said:
that's awesome dude, things are looking great in here! are you unracking from j hooks? I am, so today I did have to slide a little further up the bench than ideal.
Click to expand...
Yeah, regular jcups attached to my Rogue yoke. What else would you unrack from though, besides a monolift attachment?
 
Hyde said:
2/12/25

6 min Cycle
Scap Pushups
Cat Camel
Bird Dogs
Shoulder, Lat & Tri Warmup

Dynamic Bench, powerbar
45x10
vs doubled minibands
45x8
95x5
135,175x3
200 5x3
220,240x1

SSB JM Press
135x10
185 3x8

High Incline Rack Overhead Tri Lockouts
45,95,115,135,135x7

Seated Swissbar French Press
45x8
95x10,10,12

ss w/ Seated DB Rear Delt Flyes
30 3x12

Swissbar Hammercurls
45x15
65 2x15

I was tired, sore, had a headache, and it was genuinely freezing in the garage last night, with the roads too nasty to justify driving to the barbell club after work. Last week every set of bench hurt my shoulder, and I did not want to do this session. I bundled up in many layers, warmed up in the basement, and went out with hat/gloves.

And I crushed it.

I had no pain on bench when I found the right setup, which led to a big surge in performance. The speedwork was actually flying, and 240 vs 85lbs of bands was still nearly as fast as 200! Also noteworthy that self-unracking ~325 was painless. Added significant weight or volume to all accessories as well.
Click to expand...
That’s awesome when you follow….I was tired, sore, and had a headache going in to the freezing garage, with…..”And I Crushed It”
Nice work, and motivating.💪😎👍
 
Hyde said:
besides a monolift attachment?
Click to expand...
thats exactly what I was thinking, my buddy set one up at his PL gym, I wasn't sure sans spotter/lift what you were using. I've probably developed a scenario where I've slid myself too far down the bench at this point because unracking maximal waits from the J hooks without a lift off I can tell is risky
 
gphagan1 said:
That’s awesome when you follow….I was tired, sore, and had a headache going in to the freezing garage, with…..”And I Crushed It”
Nice work, and motivating.💪😎👍
Click to expand...

It would be easy to play cavalier after being successful, but the truth is I fully expected it to be a hard, lousy session.

But I sat down on the bench, watched my breath in front of my face, and thought to myself ‘if you won’t train right now, through sessions when you feel like this, you will NEVER bench 455’. There just isn’t margin for that - it’s going to take everything I have to get to that next level.

Clint Darden once had an old video, talking about the importance of consistency. When it’s cold & dark, and you’d rather be asleep in your warm bed - that is when champions train. When it’s rainy & miserable, or scorching hot in the summer sun - that is when champions train. When the weather is perfect, people are barbecuing & playing at the park - THAT is when champions train. When you are sick with a cold, or your muscles ache, or rather you feel so great that it would be a shame not to go do something else - still, champions train.

There will always be an excuse, something tempting that sounds better, or easier. That is the difference between training and working out. Training is a commitment to a process, with a goal that will require consistent hard work to reach.

Dustin07 said:
thats exactly what I was thinking, my buddy set one up at his PL gym, I wasn't sure sans spotter/lift what you were using. I've probably developed a scenario where I've slid myself too far down the bench at this point because unracking maximal waits from the J hooks without a lift off I can tell is risky
Click to expand...

Yeah honestly I’ve never used them until the previous month when I mentioned it in the log, because lifting off is an important skill also in powerlifting. We’ve had a set at the barbell club forever, but I genuinely knocked cobwebs off of them when I got them out.
 
2/14/25
BW 245.2 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Mashing

Ab Wheel
2x10

ss w/ Reverse Hyper
180 2x15

Transformer Lowbar GM to pins
45x10
135,225
+belt
275,325,365,405,455x5

BB RDLs
45,135,225x5
275x3 not today

GHR
2x12

ss w/ Reverse Hyper
180 2x15

Wide NG Pulldowns
50,100x8
150x15
170x10
190 2x8

HS CSR
180x12
250 4x10

It kicked my ass, but taking 455 on this good morning variation was important because my best is only 500 for same reps, during the training cycle I did my biggest squat (644.8). Truth is, I left some in the tank the day I did 500, while 455 cooked me today, so I’m not really within 10% of my peak strength. BUT I’m also 10% lighter currently & only on 150mg test/wk, so I have cards to play later once I’ve strengthened this and other metrics first.

RDLs after that were going to be a risky joke, so I got on the GHR for a first time in a minute - need to get these driven back up as well.
 
Awesome workout…..just reading about those Good Mornings made my back ache. You’re definitely putting in the “Building Blocks” work now.💪
 
Hyde said:
2/14/25
BW 245.2 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks
Mashing

Ab Wheel
2x10

ss w/ Reverse Hyper
180 2x15

Transformer Lowbar GM to pins
45x10
135,225
+belt
275,325,365,405,455x5

BB RDLs
45,135,225x5
275x3 not today

GHR
2x12

ss w/ Reverse Hyper
180 2x15

Wide NG Pulldowns
50,100x8
150x15
170x10
190 2x8

HS CSR
180x12
250 4x10

It kicked my ass, but taking 455 on this good morning variation was important because my best is only 500 for same reps, during the training cycle I did my biggest squat (644.8). Truth is, I left some in the tank the day I did 500, while 455 cooked me today, so I’m not really within 10% of my peak strength. BUT I’m also 10% lighter currently & only on 150mg test/wk, so I have cards to play later once I’ve strengthened this and other metrics first.

RDLs after that were going to be a risky joke, so I got on the GHR for a first time in a minute - need to get these driven back up as well.
Click to expand...
That’s a good session, cold garage or at da club?
 
slimsaw00 said:
Man there are so many pieces of equipment I’d love to possess. I think an adjustable bench would be solid!
Click to expand...
A solid adjustable bench is better than a fixed for a garage where space is limited! I have an old Nautilus commercial grade one that’s a veritable tank, rated for like 800+lbs. Got it used for $200, but it retailed $8-900. A 350lb guy could incline 455 safely on it for sure.
 
Today would be ME upper, but I was sick enough yesterday that I almost didn’t go to the movies with my family. Just as much drainage today, and I know it would be a weak session. That alone wouldn’t bother me, but historically when I train this sick I pretty much am wasted for the rest of the day, so going to rest to be there for my family.

Hopefully this will help me have a better session Tuesday as well.
 
Hyde said:
Today would be ME upper, but I was sick enough yesterday that I almost didn’t go to the movies with my family. Just as much drainage today, and I know it would be a weak session. That alone wouldn’t bother me, but historically when I train this sick I pretty much am wasted for the rest of the day, so going to rest to be there for my family.

Hopefully this will help me have a better session Tuesday as well.
Click to expand...
Feel better man! I’ve still got some drainage from our junk we had a couple weeks back. I would have made the same call!
 
dapack said:
Rest up. Spring is almost here :)
Click to expand...
As we see-saw from the high 70's down to 40s back to high 70s here in Texas, spring has damn near arrived. Well at least in Texas anyway.
 
MrKleen73 said:
As we see-saw from the high 70's down to 40s back to high 70s here in Texas, spring has damn near arrived. Well at least in Texas anyway.
Click to expand...
That sounds like good times! It was 0* with the 30mph winds we had here last night over the farmland. -15* this morning 😂 Still getting some now this last week.
 
Thanks everyone! Feeling improved today for sure; planning on training tomorrow morning.

Thinking I will probably do ME upper instead of worrying about keeping certain training days tied to certain week days, as we’ll be traveling this weekend and next.

Wife has signed up for a super light show this weekend in WI this Saturday, then we finally booked our hotel/tickets for the Arnold next week. Grandma will watch our son so we can go have a couple days together, no competing or kids.
#meatheaddatetrip
 
Hope Mrs Hyde has a good tune up competition this weekend, and kills it at the Arnold.💪🏆 And glad you’re feeling better…that cold weather is no joke.
 
gphagan1 said:
Hope Mrs Hyde has a good tune up competition this weekend, and kills it at the Arnold.💪🏆 And glad you’re feeling better…that cold weather is no joke.
Click to expand...
Thank you!

No competing at the Arnold this year, but she has been doing some exciting things recovering from her double tspine herniation. Pulled 350 last week on the 6” high handle Trapbar, pulled 295 from the floor on a barbell, carried a 305 yoke (it was a 585 yoke that blew her discs and slipped her vertebrae!), carried and loaded a 200lb sandbag for reps, hit a 140lb log clean & press, benched 195x3 in a slingshot & 165x3 raw. She squat 275 or 295 raw to depth too. Just a lot of great feedback all around that her capacity for heavy loading has successfully been rebuilding.

I believe she’s targeting USS Nationals again in July to defend her crown.
 
Hyde said:
That sounds like good times! It was 0* with the 30mph winds we had here last night over the farmland. -15* this morning 😂 Still getting some now this last week.
Click to expand...

We’ve gotten like 8-10 inches of snow the last couple days. Today started the below zero windchills. I’m really wondering if I’ll have school tomorrow. 🤷‍♂️. I don’t mind the snow days but I’m also ready for warmer weather!
 
Hyde said:
Thanks everyone! Feeling improved today for sure; planning on training tomorrow morning.

Thinking I will probably do ME upper instead of worrying about keeping certain training days tied to certain week days, as we’ll be traveling this weekend and next.

Wife has signed up for a super light show this weekend in WI this Saturday, then we finally booked our hotel/tickets for the Arnold next week. Grandma will watch our son so we can go have a couple days together, no competing or kids.
#meatheaddatetrip
Click to expand...
Jealous man! Have a great time at the Arnold. Won't be going this year, but can't be too mad about it since we'll be in Florida in warmer weather with the kiddos.
 
Hyde said:
Thank you!

No competing at the Arnold this year, but she has been doing some exciting things recovering from her double tspine herniation. Pulled 350 last week on the 6” high handle Trapbar, pulled 295 from the floor on a barbell, carried a 305 yoke (it was a 585 yoke that blew her discs and slipped her vertebrae!), carried and loaded a 200lb sandbag for reps, hit a 140lb log clean & press, benched 195x3 in a slingshot & 165x3 raw. She squat 275 or 295 raw to depth too. Just a lot of great feedback all around that her capacity for heavy loading has successfully been rebuilding.

I believe she’s targeting USS Nationals again in July to defend her crown.
Click to expand...
Oh wow, I didn’t realize she was recovering from a back injury…..she is putting in some very impressive work though on her way back, that’s a strong woman. Looks like the Champ is going to be just fine defending her crown.💪🏆👑
 
2/18/25

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Copenhagen Planks

Reverse Hypers
180 2x15

ss w/ Ab Wheel
2x10

14” Dynamic Boxsquat, rackable camber bar, mono j-cups
vs 2 chains
85x5
175x3
vs 8 chains
175x2
+belt
265 7x2
285,305,325,355x2

Beltsquat
+190 4x10

Reverse Hypers
270 2x12

GHR Sit-ups
BW 3x12

Beltsquat March
180 2x60 sec

RFE Split Squats
+53 2x12

Probably should have did more abs in retrospect, but a great session that I’m pleased with. Final double on Boxsquat was probably ~500/400 top/bottom weights, which moved well. Had some DMX cranking for the boys; it was a good vibe.
 
Last edited:
Also, Saturday was 6 weeks since my small blast of 500 test for a couple months. Been taking 150/wk the last month after things cleared, just having this time to try to iron out training structure & let my lipids improve for a bit to stay out of the red. Hoping to bump things back up to 300 in a couple weeks, if we don’t get sick from the Arnold!
 
2/19/25
BW 248.2

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Band Shoulder, Tri, Lat warmup
Psoas Mash
GHD Sit-ups
Plyo Push-ups

Bench, powerbar, mono j-cups
45x10
95x5
vs doubled monster minis
45x5
95,145x3
185,225,245,255x1

No Bands
225,255x5
275,280x3
245 2x6
185x20

4 weeks ago I benched 205 straight-weight against doubled lights (which may be 150+ at the top). Tonight did 50 more lbs bar weight against doubled monsterminis (120+ at lockout). So I would definitely call that progress, 30lbs less band tension but 50lbs more actual weight!

Backoff straight-weight volume felt pretty heavy, but after a couple big singles I’m not really surprised. Good benching overall.
 
Great sessions here Hyde. There is a flu going around, and I got it as well.
I hardly ever get sick, I got it this time... Been a week now. Last week I had to miss THU & FRI's training from the flu, and disc flareup, both at once. It was a huge work-week and I did 80+ hours in this state. (We had to move a dev-lab into our location in MA). Work-mate said I was white as a ghost and limping around. It was horrible but we got it done. Still sick, but back has healed up a bit and flu symptoms have lessened. I'm training all this week, but very light, just to get a pump and keep my head straight. (I hate missing sessions). Thx for such a detailed log.. Love it..
 
Hyde said:
5 min Assault Bike
Click to expand...

I need to get back into this habbit. used to be 500m row before touching a barbell and I love the way it always loosened everything up and woke the brain up.

Hyde said:
4 weeks ago I benched 205 straight-weight against doubled lights (which may be 150+ at the top). Tonight did 50 more lbs bar weight against doubled monsterminis (120+ at lockout). So I would definitely call that progress, 30lbs less band tension but 50lbs more actual weight!
Click to expand...
solid!!
 
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