Hyde’s Strength Odyssey

3/7/25

5 min Assault Bike
Band Shoulder Warmup
Light Incline DB

Bench, powerbar
45x15,5
+2 chain
45x5
+4 chain
95x5
+8 chain
115x3
155,185,205,225,245,255x1

-no chains
245 6x6

HS Incline Press
90x15
140 3x12

Great day of benching. 33 days ago this day pissed off my shoulder even using the mono jcups, and only took 215lbs against all the chain then. Self lift-offs through 205, then took a handoff for the last 3. 40lbs over last month, with a little more left in the tank.

Got a quality 6x6 in after, then improved on the Incline Hammer. Chest pump from the convergence on that was wild!
 
dapack said:
Lifts are coming along great. How much does the 8 chains add at the top?
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They’re about 17.5lbs each, so 140 total weight. But some links never leave the floor at full extension in a proper chain setup, and most deload at the chest. So probably less than 300 total load at the chest, over 360 at lockout? Just guessing by feel.

Most relevant for me is that it’s the same setup I’ve been using, and I added 40lbs to the barbell this time.
 
Love seeing the continued progress in here.
 
3/9/25

Scap Pushups
Cat Camel
Bird Dogs
Side-Plank Activations
Shoulder Mobility
Glute Bridges
BW Squats

Squat, powerbar
45x10,5
89,132,199,232x5
265 5x10
+weightlifting belt & loose wraps
265,287x10

Boxsquat would have been worse on my hip with the wider stance, and I really wanted to get on a powerbar, so that’s what I did yesterday. If I kept my stance extra close the pain was nonexistent with the bar, but as I went up slowly I could tell I’d be better keeping things very light today. Also used heels to keep it more on my quads than my hips.

7 sets of 10 around 50% was a darn good leg workout. Put some wraps on for the first time in 5 years for the last couple sets to get some extra work, while giving the hip a little break in the bottom - it worked perfectly. Quads are toasted today!
 
Dustin07 said:
Gotta love the volume days, knees felt OK?
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Yeah, felt it a bit towards the back end but the wraps definitely took pressure off them as well. Legs still sore!

Doing a major gig for work overnight tonight in a big city, no car or gym within an hour walk & need to save my energy & total focus for that, so no training today or tomorrow. Hopefully getting back under the bar Thursday.
 
Last night’s work was a big success. It was a true team effort, but for my part I really led from the front & executed when it mattered - and I know my team appreciated that. I put a lot of prep into this work project, as well as mental focus coming into it, so it was very satisfying to watch it bear fruit. Not wholly unlike a competition, really: there was plenty of adrenaline working under that pressure. I’d guess 20k customers were impacted by this migration.

I also finally got a very big promotion last week, into a role I’ve essentially been handling for the last couple years now. So that’s been a momentous positive for my family. At a certain point I raised the issue that my contributions to the company have grown, so I wanted our relationship to reflect that. Delivering last night felt like I really displayed my worthiness of the new title.

You never know how long a good thing can last. But for my part, I’m proud to have made this milestone!
 
congrats man! proud of your perspective too. You have a great way of keeping things humble while working towards and through your next milestone.
 
Congratulations on your promotion and your work project going so well….. I know it feels good for your company to recognize your hard work and promote you accordingly. 😎👍
 
Congratulations!!!

I had my review today and was reminded I am next in line for the team lead position for the office. He said I should be up in the top raises for my group this year so good news all around! Congrats again @Hyde!!!
 
Thank you all! There were many times I was frustrated, but if there’s anything I’ve learned from training, it’s that often it’s just not going to happen as quickly as you want it to - you have to be able to endure. And you have to be resourceful, and realize that although you could force an issue, you can’t necessarily make it the right time to do so - which is the only time you will be successful.

“To be angry is easy! But to be angry at the right person, at the right place & time, and for the right reasons is VERY difficult.”
- Odysseus
 
3/13/25
BW 247.2

Band Shoulder, Lat, Tri warmup
Shoulder Mobility
Light Incline DB Bench

Dynamic Bench, powerbar, very short rests
45x10,5
95,145,185,215x3
245 6x3
275x3
315x1

HS Incline Press
90x8
140 3x15

Incline Williams Extensions
30,35,40x15
45x13

Plate Front Raises
45 3x15

Band Pullaparts
Monstermini 4x failure, didn’t count

Did this entire session (including warmup) under 70 minutes after work. I was flying on speed bench, both the weights & rest times. I was hungry to get back in the gym, but I wanted to get it done so I could get home to spend the evening with my son I’ve missed the past few days.
 
Hyde said:
but I wanted to get it done so I could get home to spend the evening with my son I’ve missed the past few days.
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this part of your life is only going to continue to get better and better. every year I look forward to our boys trips, camping/fishing etc. I like my boy more than my dude friends lol.
 
Hyde said:
Last night’s work was a big success. It was a true team effort, but for my part I really led from the front & executed when it mattered - and I know my team appreciated that. I put a lot of prep into this work project, as well as mental focus coming into it, so it was very satisfying to watch it bear fruit. Not wholly unlike a competition, really: there was plenty of adrenaline working under that pressure. I’d guess 20k customers were impacted by this migration.

I also finally got a very big promotion last week, into a role I’ve essentially been handling for the last couple years now. So that’s been a momentous positive for my family. At a certain point I raised the issue that my contributions to the company have grown, so I wanted our relationship to reflect that. Delivering last night felt like I really displayed my worthiness of the new title.

You never know how long a good thing can last. But for my part, I’m proud to have made this milestone!
Click to expand...
Hell yeah brother! Happy for you and yours man!
 
3/14/25

3 min Assault Bike
Scap Pushups
Cat Camel
Curlups
Bird Dogs
Sideplank Activations

Transformer Lowbar GM to pins
45,135,225,315
+belt
405,471,510x5 PR

NG Chin-ups
8,10,8,8,10

ss w/ Reverse Hyper
90x20
180 2x10

HS CSR
180,230x15
280x10,11

55lbs over last month on good mornings, and more importantly 10lb lifetime PR! I know I’m not actually as strong now as when I did the 500 in ‘23, but I also know that adding 12% to this lift from a month ago is sick progress. Back suddenly felt stiff after the set with 510, so I just did some light RH to flush it & lat work. Glad that the hypers didn’t hurt with my ab, and actually made my back feel much better. So I’ll probably get back to working on those more again. Also going to get back to chins now that the lat/shoulder is doing well.

ART doc believes it’s my Pectineus muscle that got pissed on the Ab wheel the other week. Big stabilizer that sits above the adductor and extends out overlapping the bottom ab - said the fact it just strained instead of me getting a hernia is a testament to the strength I’ve built. Wants me doing lots of McGill Curlups and an activation drill to help it heal faster.
 
Hyde said:
3/14/25

3 min Assault Bike
Scap Pushups
Cat Camel
Curlups
Bird Dogs
Sideplank Activations

Transformer Lowbar GM to pins
45,135,225,315
+belt
405,471,510x5 PR

NG Chin-ups
8,10,8,8,10

ss w/ Reverse Hyper
90x20
180 2x10

HS CSR
180,230x15
280x10,11

55lbs over last month on good mornings, and more importantly 10lb lifetime PR! I know I’m not actually as strong now as when I did the 500 in ‘23, but I also know that adding 12% to this lift from a month ago is sick progress. Back suddenly felt stiff after the set with 510, so I just did some light RH to flush it & lat work. Glad that the hypers didn’t hurt with my ab, and actually made my back feel much better. So I’ll probably get back to working on those more again. Also going to get back to chins now that the lat/shoulder is doing well.

ART doc believes it’s my Pectineus muscle that got pissed on the Ab wheel the other week. Big stabilizer that sits above the adductor and extends out overlapping the bottom ab - said the fact it just strained instead of me getting a hernia is a testament to the strength I’ve built. Wants me doing lots of McGill Curlups and an activation drill to help it heal faster.
Click to expand...
I've never done good mornings, do you think they help with your Squat and Deadlift?

I've always religiously stuck to doing Pete Rubish Hyperextensions and wondered if there was any benefit to throwing in GMs or if it'd just be putting extra stress and fatigue onto my PC
 
AnfoAjax said:
I've never done good mornings, do you think they help with your Squat and Deadlift?

I've always religiously stuck to doing Pete Rubish Hyperextensions and wondered if there was any benefit to throwing in GMs or if it'd just be putting extra stress and fatigue onto my PC
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I do believe they are beneficial to both, which is the only reason some people do them (even though they suck, are higher risk, and aren’t a competitive lift). Just a tool in the box for when I don’t want to deadlift but want to go harder than would be safe on RDLs. Or a good higher rep accessory option. GMs hit more erector, RDL more ham.

GMs lend themselves better to circamaximal effort, like 3-5 rep range, than Rubish Raises. Rubish Raises are also more specific to the deadlift.
 
3/16/25

4 min Assault Bike
Curlups
Band Shoulder/Lat/Tri Mobility
Scap Pushups
Cat Camel
Bird Dogs
Pectineus Activation

Distance Jumps
4x5

NG Bench, Rogue MG4
3.5” camber facing down (shorter stroke)
45x10,5,5
135,175x5
205,225x3
255,280,300,305x1

DB Bench
30,40,50,60x25

Between social/family obligations, I had to do this on very little sleep - which has been bad all week during and since the work travel (also fighting some sickness).

Continually felt like my body was just trying to go back to sleep, and it took a lot of jumping to get my nervous system to even give me something. Pecs & lats were still trashed, so I picked a hard variation that spares the chest for ME work. Got my straining reps in & called it a day. Nothing short of an emergency could have gotten any more quality work out of me, so I did 100 light reps of db pressing to stretch & flush my pecs while I stayed 15 minutes to give a buddy a spot.
 
3/18/25

5 min Assault Bike
Curlups
Band Shoulder Mobility
Scap Pushups
Cat Camel
Bird Dogs
Pectineus Activation
Side Plank Activations
Shoulder Dislocations
Glute Bridges

Squat, powerbar
45x5,5
95,135,225,275x5
+belt
315x5
365,385,415,435x1
365 2x5

Hacksquat
+180,230,280x12

Not a bad day. I was able to squat way heavier than 9 days ago, so the pectineus is vastly improved. Using the powerbar felt incredibly difficult to balance it as low as I wanted it, but my shoulder mobility to hold it has definitely improved at least.
 
PolishHamm3r77 said:
Congratulations on the promotion!!!! Killin it in ALL ASPECTS OF LIFE!!! Way to work!!!
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Ditto Hyde... Great to hear all of this good news.

I recently got a 15K bump in salary, and just last week a 27K yearly bonus. (They are normally around 12K).
And I'm just in IT and not sales, so its nice that the company does the yearly profit-sharing still w/ all employees.

I wish you the best in your training and career... Stay strong and injury free!!!
 
Hyde said:
Not a bad day. I was able to squat way heavier than 9 days ago, so the pectineus is vastly improved. Using the powerbar felt incredibly difficult to balance it as low as I wanted it, but my shoulder mobility to hold it has definitely improved at least.
Click to expand...
🔥 🔥

Anabolic66 said:
And I'm just in IT and not sales
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Seems like we got quite a few yoked IT guys these days, sorta cracks me up that a few of you are in IT because I sorta cut my teeth/grew up constantly on campus around Microsoft, Amazon, places like that and the IT guys I knew building out those labs had never seen a barbell in their life, lol. Or a naked woman for that matter.
 
3/19/25

Curlups
Pectineus Activation
Scap Pushups
Cat Camel
Band Shoulder, Tri, Lat, Press warmups

Dynamic Bench, Duffalo Bar
55 2x5
+doubled minibands
105x5
145x3
165 5x5

Spoto Press, powerbar
135x6
225 3x8

HS Incline Press
90x12
150 3x10

Williams Extensions
40x10,10,10,12

Band Pullaparts
Mini 3x35

ss w/ DB Hammercurls
40 4x12

Much better upper session than Sunday. Starting new wave on speed bench with the buffalo bar for extra ROM, and honestly not as fast as I’d have liked it to be against the doubled minis. So I’ll probably just add a chain next week instead of adding any bar weight. Spotos felt tough, but in a way that reassures they are exactly what’s needed right now - you cannot give up tightness at all on those. Excited to see continued progress on the incline machine.
 
3/21/25

3 min Assault Bike
Curlups
Pectineus Activation
Band Shoulder warmup
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
Glute Bridges

Deadlift, powerbar
standing on 1.5” mats
45x8
53x6 KB One-leg DL
135x5
225x4
315x1
+belt
405,455x1
-mats
495,530x1

Nordic Curls, push-up assisted
4x6

HS NG CSR
180x20,15,15,15

ATG FE SS
3x6

Reverse Hypers
90x20
180 2x15

Met my stretch goal for the 2025 Accountability Challenge today (pull 530 by end of March). I knew it wasn’t an optimal time, between PR good mornings & a back tweak, plus travel for work & sickness with low sleep throwing everything off last week. But sometimes you just have to set all the excuses aside and try to make it happen.

IMG_0475.webp
 
Hyde said:
3/21/25

3 min Assault Bike
Curlups
Pectineus Activation
Band Shoulder warmup
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
Glute Bridges

Deadlift, powerbar
standing on 1.5” mats
45x8
53x6 KB One-leg DL
135x5
225x4
315x1
+belt
405,455x1
-mats
495,530x1

Nordic Curls, push-up assisted
4x6

HS NG CSR
180x20,15,15,15

ATG FE SS
3x6

Reverse Hypers
90x20
180 2x15

Met my stretch goal for the 2025 Accountability Challenge today (pull 530 by end of March). I knew it wasn’t an optimal time, between PR good mornings & a back tweak, plus travel for work & sickness with low sleep throwing everything off last week. But sometimes you just have to set all the excuses aside and try to make it happen.

View attachment 250355
Click to expand...
Mf solid man , lookin big and mean.

Or like Eric bugenhagen says , rotund , girthy and ready to horsecock heavy loads
 
Hyde said:
3/21/25

3 min Assault Bike
Curlups
Pectineus Activation
Band Shoulder warmup
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
Glute Bridges

Deadlift, powerbar
standing on 1.5” mats
45x8
53x6 KB One-leg DL
135x5
225x4
315x1
+belt
405,455x1
-mats
495,530x1

Nordic Curls, push-up assisted
4x6

HS NG CSR
180x20,15,15,15

ATG FE SS
3x6

Reverse Hypers
90x20
180 2x15

Met my stretch goal for the 2025 Accountability Challenge today (pull 530 by end of March). I knew it wasn’t an optimal time, between PR good mornings & a back tweak, plus travel for work & sickness with low sleep throwing everything off last week. But sometimes you just have to set all the excuses aside and try to make it happen.

View attachment 250355
Click to expand...
Awesome work and pull!! Congrats homie!!
 
3/23/25

Band Shoulder Warmup
Scap Pushups
Curlups
Pectineus Activations
Cat Camel
Bird Dogs
Band Pec, Tri, Lat warmup
Incline DB Bench

Bench, powerbar, mono j-cups
45x10,5,3
vs doubled minibands
45,95,135,185x3
225,245,265,275x1 PR

No Bands
245 5x6
+red slingshot
245x10

Vbar Cable Tri Pressdown
40x30,40,15,15

Smaller band than a month ago, 20 more lbs straight weight. This band combo is probably at least 315 at the chest & 360 at lockout. Felt like there was another 10lbs there probably, but I’m glad I saved the energy because the 6 backoff sets were like pounding wet sand.
 
Hyde said:
3/23/25

Band Shoulder Warmup
Scap Pushups
Curlups
Pectineus Activations
Cat Camel
Bird Dogs
Band Pec, Tri, Lat warmup
Incline DB Bench

Bench, powerbar, mono j-cups
45x10,5,3
vs doubled minibands
45,95,135,185x3
225,245,265,275x1 PR

No Bands
245 5x6
+red slingshot
245x10

Vbar Cable Tri Pressdown
40x30,40,15,15

Smaller band than a month ago, 20 more lbs straight weight. This band combo is probably at least 315 at the chest & 360 at lockout. Felt like there was another 10lbs there probably, but I’m glad I saved the energy because the 6 backoff sets were like pounding wet sand.
Click to expand...
If you’re using the EliteFTS bands, are you using the red minis?
 
sammpedd88 said:
If you’re using the EliteFTS bands, are you using the red minis?
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Always EFS. The only other bands of equal strength & quality that I’ve seen are Westside’s.

Blue are heavy, Grey average, Orange light, Green monstermini, Red mini, Tiny Orange are micro.

Benching against doubled “lights” will rock your world. I don’t think I’ve ever seen anyone who wasn’t a 550+ raw bencher bench against average or heavy bands. They’re generally for equipped squatters.

A lot of people who would use bands for speed work would use micros, minis or Monsterminis at most. Westside also has people add one pair of chains to micros usually before going to minis to help bridge the gap. I probably should have done that this go around - this was not as fast as I wanted with the bigger ROM of the Buffalo bar.
 
Hyde said:
Always EFS. The only other bands of equal strength & quality that I’ve seen are Westside’s.

Blue are heavy, Grey average, Orange light, Green monstermini, Red mini, Tiny Orange are micro.

Benching against doubled “lights” will rock your world. I don’t think I’ve ever seen anyone who wasn’t a 550+ raw bencher bench against average or heavy bands. They’re generally for equipped squatters.

A lot of people who would use bands for speed work would use micros, minis or Monsterminis at most. Westside also has people add one pair of chains to micros usually before going to minis to help bridge the gap. I probably should have done that this go around - this was not as fast as I wanted with the bigger ROM of the Buffalo bar.
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Yeah my workout partner and I are using the red minis doubled on the bar for bench and yes they will rock your world!
 
sammpedd88 said:
Yeah my workout partner and I are using the red minis doubled on the bar for bench and yes they will rock your world!
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No I meant the big orange Lights will rock you. They are 2 sizes up from the red minis, and almost twice the total tension - like +150lbs at the top. Just for Max Effort work; the red minis are great for speed work for a big majority of seasoned benchers.
 
Hyde said:
No I meant the big orange Lights will rock you. They are 2 sizes up from the red minis, and almost twice the total tension - like +150lbs at the top. Just for Max Effort work; the red minis are great for speed work for a big majority of seasoned benchers.
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Yeah we use the 2 big orange ones for deadlifts. Makes 315 feel like 425. I’ve never used those on bench so I can’t imagine what they feel like!
 
I feel like I put some good muscle back on the last blast with just a bit of testosterone and leaning on food & training hard, but it’s time to clean that up a little. Hammering the grow pedal now would probably just make a big mess.

I would like to be stronger, but I don’t want to be fatter. We’re also going to the beach in a month for a family vacation. So I’d really like to be LESS fat right now, because I don’t feel nearly strong enough to justify the extra pudge. I could probably only total 1,350 on any good, prepared day. With all that said, I am going to bias my dietary and cycle choices towards fat loss for now.
 
Hyde said:
I feel like I put some good muscle back on the last blast with just a bit of testosterone and leaning on food & training hard, but it’s time to clean that up a little. Hammering the grow pedal now would probably just make a big mess.

I would like to be stronger, but I don’t want to be fatter. We’re also going to the beach in a month for a family vacation. So I’d really like to be LESS fat right now, because I don’t feel nearly strong enough to justify the extra pudge. I could probably only total 1,350 on any good, prepared day. With all that said, I am going to bias my dietary and cycle choices towards fat loss for now.
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The wise words spit by O’Shea Jackson circa 1999 “Life ain't a track meet (no) it's a marathon” still ring true!!!
 
Congrats on hitting your 530 deadlift! Some good training lately, and looking big, a little bit of cutting and you are going to be beach ready!
 
3/25/25
BW 249.2 postWO

5 min Assault Bike
Weighted Curlups
Pectineus Activation
Shoulder Dislocations
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
Goblet Squat

Hacksquat
+90x10
+140,180,230,270x3
+320 2x8

Plate-loaded Leg Extension
45x8
70,80x3
105,115x8

Walking Lunges
BWx8
+70 2x8

Reverse Hyper
180 3x10

Really enjoyed today. Glad I stuck to the plan and did not put a barbell on my back, letting it continue to recover happily from last Friday. Which let me just focus on actually training my LEGS & appreciate this work for what it was. I love to squat, but that is not just leg training - that’s training a big lift (which has a much higher training cost).

Put some Penetrex on my “bad” knee and used my 2-ply EFS sleeves, and had no knee issues today even using my heels for everything. Almost feels like maybe there had been a trapped loose body in the knee that finally worked itself free. Feels good even hours post training, which is not typical.
 
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