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Hyde’s Strength Odyssey

Hyde said:
Knew today I’d be a little short on the gas tank after not starting refueling until 1pm yesterday from the fast, but still added 5lbs to max chain bench from a month ago & progressed load on comp bench work.

I can definitely see the improvement in my core fat from the fast, so I’m happy I went through it.
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Its been interesting to see more people in the industry once again talking about fed vs fasted lifting. I think 100% of everyone with 6 brain cells agrees fed lifting is better, but even guys like Layne Norton who's a pro BB scientist, and Jay Cutler I've seen mention that fasted lifting isn't that much worse. Just that it's sub optimal. I think Jay was saying on a podcast lately he lifted a lot at night after having 3-5 meals in him already while he was competing but lately has found that he actually really enjoys lifting fasted. I'm developing the opinion that you do whats right for you and your scenario and over time you develop an understanding of how your body responds and what your intention at the moment, personally. I don't love fasted lifting, but I realize it's not the boogieman I thought it was.
 
Dustin07 said:
Its been interesting to see more people in the industry once again talking about fed vs fasted lifting. I think 100% of everyone with 6 brain cells agrees fed lifting is better, but even guys like Layne Norton who's a pro BB scientist, and Jay Cutler I've seen mention that fasted lifting isn't that much worse. Just that it's sub optimal. I think Jay was saying on a podcast lately he lifted a lot at night after having 3-5 meals in him already while he was competing but lately has found that he actually really enjoys lifting fasted. I'm developing the opinion that you do whats right for you and your scenario and over time you develop an understanding of how your body responds and what your intention at the moment, personally. I don't love fasted lifting, but I realize it's not the boogieman I thought it was.
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I think it really just depends on the goal, and application. John Keiffer of "Carb Backloading" fame shows there is some benefit to fasted training and waiting at least an hour after training to ingest food. Something about a super-compensation effect from doing it that way. He has the science of all of that mapped out. I am not saying this is the best way but he looks at the science to verify his theories. Of course, for performance based lifting being fed is going to be very important. However for hypertrophy, there are approaches to fasted training that compare, and according to some might be more effective. For Cutler, it makes complete sense because he is just maintaining and not trying to get huge anymore. So then it is just a matter of when you prefer to workout. Even if not trying to be optimal when it comes to hypertrophy getting the nutrients in to allow growth is going to be the deciding factor more so than when you do it.
 
Dustin07 said:
Its been interesting to see more people in the industry once again talking about fed vs fasted lifting. I think 100% of everyone with 6 brain cells agrees fed lifting is better, but even guys like Layne Norton who's a pro BB scientist, and Jay Cutler I've seen mention that fasted lifting isn't that much worse. Just that it's sub optimal. I think Jay was saying on a podcast lately he lifted a lot at night after having 3-5 meals in him already while he was competing but lately has found that he actually really enjoys lifting fasted. I'm developing the opinion that you do whats right for you and your scenario and over time you develop an understanding of how your body responds and what your intention at the moment, personally. I don't love fasted lifting, but I realize it's not the boogieman I thought it was.
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To be clear, this session was fed.

I was just saying I can’t take 65 hours off eating, eat moderately for 8 hours, and be at full strength early the next morning compared to if I had started eating much earlier & consumed more overall. I do think there’s a big difference between my performance totally fasted, vs optimizing my hydration, blood sugar & brain chemistry response with the right pre/intra consumption.

But that’s okay; it’s a big picture thing. If I can make any kind of progress at all while also leaning out, once I stop restricting I am entirely in a better place than when I started.
 
oh for sure, I knew you were fed I just find the entire topic to be fascinating. in some ways its a dead horse as feeding around lifting has been discussed as long as the sport, but its interesting to see some big names in the industry approach it in gentler terms these days.
 
Dustin07 said:
oh for sure, I knew you were fed I just find the entire topic to be fascinating. in some ways its a dead horse as feeding around lifting has been discussed as long as the sport, but its interesting to see some big names in the industry approach it in gentler terms these days.
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To quote the late, great Dr. Fred Hatfield, “Always eat for what you’re about to do, not what you’ve done.” if performance is the top priority. And to paraphrase Justin Harris’s sister take, a physique-minded athlete should focus the nutrition on the backside of training, the repair & rebuilding side.
 
4/9/25
BW 246.6

4 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Weighted Curlups
ATG Split Squats
Glute Bridges
Shoulder warmup
KB Suitcase Carries

Lowbar Squat, Texas squatbar
55 2x5
145x5
235x3
325x2
+belt
375,415,445,465,485x1

SSB
155,245x5
+belt
335,355,375x5

Classic Squat & Leave last night, but it was great training done well. Been 6 months since I’ve squat lowbar on a squat bar, and I tore my knee on 500 then wearing heels. So when the last time I did it with flats even, who can say. Felt incredibly alien, like some bizarre cheat code where it felt appropriately heavy on my back but then just popped right up with minimal leg engagement.

Talked myself out of 505 after 485 because although everything was just going suspiciously well, it’s only week 1 on this setup & I don’t want to break anything. Which is also why I switched to SSB for downsets, because they would both be less weight and actually build squat weaknesses better.
 
Hyde said:
Talked myself out of 505 after 485 because although everything was just going suspiciously well, it’s only week 1 on this setup & I don’t want to break anything. Which is also why I switched to SSB for downsets, because they would both be less weight and actually build squat weaknesses better.
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I like this approach a lot since you're still sorta in recovery mode and honestly these are not light weights. You're still getting some crazy heavy stimulus here and playing it safe despite that being a spine crushing amount for a lot of guys
 
Hyde said:
Lol Bugez approved 👍 Not exactly what I consider to be heavy, but I need to keep the focus on forward momentum & not get caught up in what I have done - only where I’m at/where I’m going.
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what do you consider to be your baseline top weight or what I call "foundational" weight? For me, that's the weight on the bar that you always easily get back to, but then really have to be smart to grow past. so like on Bench it's 275-290, squats 315, deads 450, etc. For me I know if I take time away I can come back to that fast, but at that point I have to be smart to grow past it again to chase PRs. a 485 squat seems pretty respectable to me, lol.
 
Dustin07 said:
what do you consider to be your baseline top weight or what I call "foundational" weight? For me, that's the weight on the bar that you always easily get back to, but then really have to be smart to grow past. so like on Bench it's 275-290, squats 315, deads 450, etc. For me I know if I take time away I can come back to that fast, but at that point I have to be smart to grow past it again to chase PRs. a 485 squat seems pretty respectable to me, lol.
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Well, I’d say something like 500/315/500 are things that happen with just a bit of consistent work without injury issues. But things like bodyweight, gear use, back/joint health all matter a lot. You have to be able to do the lifts to train them after all.
 
Loving the progress and thoughtful approach. Of course I expect nothing less from you.
 
Dustin07 said:
so you're right there in the hunt then, things are looking pretty good it seems like
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Those are all far from PRs; they don’t represent being in position to train for them, just a minimum baseline of strength I have found to always be capable of from my years of training.
 
4/11/25
BW 245.4 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Weighted Curlups
ATG SS
Glute Bridges
Band Rows

Lat Pulldown warmups
80,120x10
160x6
200x4

NG Chin-ups
BWx12,13,14,13

Plate-loaded Leg Extension
65 4x25

HS CSR
180x15
270 3x10

Nordic Curls, push-up assisted
12,8,10

Reverse Hyper
90x15
180 4x15

Easy-peezy accessoreezies; just catching up on some stuff and letting my back continue to feel good. 100 reps of lats, hams, quad tendons, plus a good amount of blood for the low back.

My son did a depth jump he wasn’t supposed to be doing at gymnastics Tuesday night that landed wrong, so he’s been home with me every day and been carrying him to the toilet & everything in the middle of the night. X-rays of his foot on Wednesday showed no fracture, but he couldn’t load it yet until Thursday. Today he can walk, albeit funny, but we have been really trying to keep him off his feet to help him heal fast. I’m starting to take the reins off him slowly, but I still want to be able to lift him easily in the middle of the night. So held off deadlifts to make sure nothing gets tight for another day or two.
 
I hope he heals quickly and completely. At that age healing is a super power, so I am sure all will be good. Great news there was no break or fracture!!!
 
Hope the little guy’s foot heals up quickly….sounds like the little guy has a lot of his Mom and Dad in him and wants to push the envelope and challenge himself. 💪😎👍
 
Also, mixed up this week’s gear - raising Mast from 160 to 200/wk. Test remains at 300, with 30 Tren sprinkled in (did this as 7-8mg preWO last week).
 
Wishing little man all the well wishes for a speedy recovery! You keep pushing on but staying smart! You’re doing a damn good job at not going too hard to quick.
 
Hyde said:
4/11/25
BW 245.4 yesterday

5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Weighted Curlups
ATG SS
Glute Bridges
Band Rows

Lat Pulldown warmups
80,120x10
160x6
200x4

NG Chin-ups
BWx12,13,14,13

Plate-loaded Leg Extension
65 4x25

HS CSR
180x15
270 3x10

Nordic Curls, push-up assisted
12,8,10

Reverse Hyper
90x15
180 4x15

Easy-peezy accessoreezies; just catching up on some stuff and letting my back continue to feel good. 100 reps of lats, hams, quad tendons, plus a good amount of blood for the low back.

My son did a depth jump he wasn’t supposed to be doing at gymnastics Tuesday night that landed wrong, so he’s been home with me every day and been carrying him to the toilet & everything in the middle of the night. X-rays of his foot on Wednesday showed no fracture, but he couldn’t load it yet until Thursday. Today he can walk, albeit funny, but we have been really trying to keep him off his feet to help him heal fast. I’m starting to take the reins off him slowly, but I still want to be able to lift him easily in the middle of the night. So held off deadlifts to make sure nothing gets tight for another day or two.
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Sorry to hear about your boy, injuriesnare rough physically and mentally. Did he roll it? Or are you thinking it’s a metatarsal bone? A protocol I use for my ankle injuries is alternating Soaking it in ice water and hot Epsom salt, it’s cut my recovery time in more than half, without a doubt works. This is also specifically for ankle sprains but I have to think it would work for bones to an extent too. EDIT: lol no fractures so it’s not bone
 
Poor kid! Good thing they're resilient (certainly more than us!).

Separate, but sort of related - my daughter was coming home complaining for a week her body overall was hurting. Turns out she's been doing flips and monkey bar stuff all during recess. Had no concept of the whole muscle soreness thing. Had her lay off for a few days in a row and she's back to normal!
 
Thanks everyone! I can’t contain him from walking at this point, so we’re in the clear. I am yelling at him not to hop or jump; he’s pretty athletic & energetic. Probably just have him skip gymnastics this week and try to avoid jumps.

BW 243.4 today.

^Wasn’t expecting this at all; just kind of a whoosh I suppose.
 
Hyde said:
Thanks everyone! I can’t contain him from walking at this point, so we’re in the clear. I am yelling at him not to hop or jump; he’s pretty athletic & energetic. Probably just have him skip gymnastics this week and try to avoid jumps.

BW 243.4 today.

^Wasn’t expecting this at all; just kind of a whoosh I suppose.
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Glad he’s already back in action. Sounds like you will have your hands full in the coming years my friend! 🤣
 
Resolve10 said:
They may have mentioned it and it’s not like you aren’t already approaching it well, but it may be worth noting in these types of circumstances fractures may not show up on an x ray immediately. They may not appear until 7-10 after so no fracture appearing now doesn’t mean it definitely isn’t broken, something to be aware of so it maybe isn’t a surprise if down the road if any imaging is done and they see indicators it doesn’t mean anyone missed anything initially.
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I've heard this before, how a fracture may take a while before it shows on × Ray but I always thought it was something that the Dr. Says to cover his ass in case he misses something. But I guess stress fractures in small joints can go completely undetectable until they start to heal and then they become visible. I had this happen to my buddies ankle recently. I don't have anything valuable to add, I'm just backing up your statement, cuz I always really did think it was just the doctor covering their ass but now after it happening to my buddy's ankle and we both looked at his X-rays, he's actually a medic in the army so he asked to see his own x-rays after the doc said no fracture. And there was no fracture. And then about 3 weeks later he went back complaining and sure as s*** you could see where it is
 
Resolve10 said:
They may have mentioned it and it’s not like you aren’t already approaching it well, but it may be worth noting in these types of circumstances fractures may not show up on an x ray immediately. They may not appear until 7-10 after so no fracture appearing now doesn’t mean it definitely isn’t broken, something to be aware of so it maybe isn’t a surprise if down the road if any imaging is done and they see indicators it doesn’t mean anyone missed anything initially.
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Yes that’s exactly what the doctor advised, or at least she said it can be hard to find them on X-rays when they’re his age, so to still really watch him & act if he doesn’t start walking in a couple days.

Fortunately he has continued to respond better and better all weekend, with very normal movement & amount of activity for him.
 
4/13/25

Band Shoulder warmup

Dynamic Bench, Swissbar
45x10,5
+doubled micros
45,95x5
145 5x5

Spoto Press, powerbar
165x5
245 3x8

Band Pullaparts
Monstermini x35,33,33

ss w/ Vbar Band Tri Pressdown
Light 2x50

Quick one in the garage this morning with my best friend before we went to breakfast. He & his wife came up to visit yesterday so we could take my son to a toy/comic book show nearby they wanted to check out. Then my in-laws came over tonight for tacos - a great fun weekend with lots of laughs!
 
Some good training as always! I am happy to hear the boy is doing so well you have to calm him down for his own good. That's a great sign of recovery right there. A kid is simple and if it hurts he ain't gonna play on it. So that is a great sign. Keep up the good work Dad!
 
MrKleen73 said:
Some good training as always! I am happy to hear the boy is doing so well you have to calm him down for his own good. That's a great sign of recovery right there. A kid is simple and if it hurts he ain't gonna play on it. So that is a great sign. Keep up the good work Dad!
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Thank you! He had a blast at his swim lesson last night, and he is hopping & skipping around totally normally daily. Going to skip his weekly gymnastics tonight to give it another week, to ensure recovery is on point for more aggressive play next week.
 
4/15/24
BW 243.2 yesterday

Shoulder Stretching
2 min Assault Bike
Scap Pushups
Cat Camel
Bird Dog
ATG SS
KB One-leg RDL

Hacksquat, lowest foot position
Sled x20
90,140x8 add heels

Paused Squat, Great Cambered Bar
85,175,265x5
+belt
315x3
335,355x5

SLDL, power bar
135,185,225x6
+deadlift belt
275,305,325x6

Deadlift, belted
345,365x3

Oversnoozed my alarm despite best efforts, but extremely happy with the quality of the work I did get in. There feels like a ton of neurological inhibition on deadlift still, BUT for the first time since 530 there’s no pain. So getting 10 more lbs on the bar AND showing my body today was safe from the floor should help set me up for continued positive comeback momentum.

Also really happy with my knee progress and strength on the GCB pause squats. Continuing to challenge them further, and build quad strength. Warming up on the hack pushing extension hard was a big cheat code. Definitely going up next week.
 
Another great day in the books!
 
Hyde said:
4/15/24
BW 243.2 yesterday

Shoulder Stretching
2 min Assault Bike
Scap Pushups
Cat Camel
Bird Dog
ATG SS
KB One-leg RDL

Hacksquat, lowest foot position
Sled x20
90,140x8 add heels

Paused Squat, Great Cambered Bar
85,175,265x5
+belt
315x3
335,355x5

SLDL, power bar
135,185,225x6
+deadlift belt
275,305,325x6

Deadlift, belted
345,365x3

Oversnoozed my alarm despite best efforts, but extremely happy with the quality of the work I did get in. There feels like a ton of neurological inhibition on deadlift still, BUT for the first time since 530 there’s no pain. So getting 10 more lbs on the bar AND showing my body today was safe from the floor should help set me up for continued positive comeback momentum.

Also really happy with my knee progress and strength on the GCB pause squats. Continuing to challenge them further, and build quad strength. Warming up on the hack pushing extension hard was a big cheat code. Definitely going up next week.
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Any progress at this point is great. Small steps for the long journey. Good job!
 
4/16/25
BW 242.8

Rear Delt Flyes
Overhead Extensions
Push-ups

Floorpress, power bar
45x10,5
115,165x5
195x3
225,255,285,315,330,340x1

Bench, power bar
135x5
185x3
225x1
255,260x8
260x9

Lat Pulldown warmups

V-grip Chin-ups
12,12,10

DB Dirty Thirties
35,40x10/10/10

DB Seated Rear Delt Flyes
35 3x12

Last time I tried floor press a couple months back I had to stop at 305 due to shoulder pain. 340 was so easy today I’m certain I could have went again & taken 350 after, but with so much progress I just shut it down to safely get on with bench (which also felt decidedly stronger).

I also haven’t been down to this bodyweight for 6 months.
 
Making great progress!
 
Yesterday’s bodyweight was definitely not a fluke: weighed in at 241.4 today after a couple cups of coffee had run their course.

Depending on how you want to read the scale summary, I have dropped between 5-8lbs absolute weight the last 3 weeks, with my strength going up on everything not limited by my recovering back. So between the performance increases, increased muscle detail all over, and the way my shirts are fitting with the increased muscularity (and decreased belly!), I’d say there’s been a very big shift in bodyfat percentage.
 
Hyde said:
Yesterday’s bodyweight was definitely not a fluke: weighed in at 241.4 today after a couple cups of coffee had run their course.

Depending on how you want to read the scale summary, I have dropped between 5-8lbs absolute weight the last 3 weeks, with my strength going up on everything not limited by my recovering back. So between the performance increases, increased muscle detail all over, and the way my shirts are fitting with the increased muscularity (and decreased belly!), I’d say there’s been a very big shift in bodyfat percentage.
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That is a legitimate Recomp.💪😎
 
Way to go @Hyde! Well done sir, do you have a target weight? I forgot.
 
MrKleen73 said:
Way to go @Hyde! Well done sir, do you have a target weight? I forgot.
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Not at all; I was simply too fat to bulk and we were heading to the beach in a month when it felt like it was time to start turning up the gear finally. So that only leaves one direction, if you can’t go up anymore! No idea how long I’ll cut after heading to the beach next Sunday, but I don't need to be putting on any fat at all, so probably continue.

Mixed up my gear for this week. Final week using any Tren A, and dropping that from 30 to 20/wk as I am raising Mast E from 200 to 250. Test remains 300.
 
4/18/25
BW 241.4 yesterday

4 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Glute Bridges
Side Plank Activations
Shoulder warmup
Empty Hacksquat

Squat, Duffalo Bar
55,145x5
235x3
285,335x1
+belt
375,415,445,475x1

Hacksquat, feet at lowest point, heels
90,180,270,320,360x8

Reverse Hyper
90x20
180 2x15

Plate-loaded Lying Leg Curl
45x8
90x12
115x8

Had it in my head to take 505 this week if it felt there, but after 485 on the squat bar last week & the Duffalo being a bit tougher bar, it just wasn’t going to be a wise attempt. 475 felt like I had to use a lot of back to finish it, so going up seemed like it would probably cost me a lot more than it was worth. Would have been a competitive 3rd attempt level of stress, which is not good training.

On that note, need stronger quads if my back had to take over at a maximal weight, so heavier hacks in heels were the primary prescription. 4 plates on this Precor Icarian sled was a biotch.
 
That’s still a good workout with good numbers. Probably a smart move not to push to 505 if you wasn’t feeling it, especially with how far you’ve progressed through the injuries the last few months.💪
 
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Hyde said:
On that note, need stronger quads if my back had to take over at a maximal weight, so heavier hacks in heels were the primary prescription. 4 plates on this Precor Icarian sled was a biotch.
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Looking really good in here man, and 2025 is still early. Going to be a good year! I've been thinking about throwing my heels on a bit here and there lately too. haven't pulled the trigger yet but tempted to run them on an oly session just to see what they feel like after going flats for so long.
 
4/21/25
BW 243.0

Circuit:
A-Reverse Hyper
247 3x20

B-Band Pullaparts
Monstermini 4x25

C-Band OH Tri Ext
Monstermine 4x25/arm

Dynamic Bench, Swissbar
45x15
+doubled micros
45,95,135x5
165 5x5

Spoto Press, powerbar
175x5
250 4x6

Wife got pretty sick with an ear infection by Friday that required some penicillin & prednisone, which got her fixed up Saturday afternoon. She had to miss her event day training, and she’s in prep for America’s in 11 weeks, so I gave her my slot Sunday to make it up. She ended up with great training and I got to see my son open up his Easter basket, so win/win overall.

Knocked this out in the garage on my lunch hour today. Felt WAY stronger than last week; weights were flying despite shorter rests. Easter dinner yesterday probably a big part in that!
 
Dustin07 said:
damn, condolences to the wife. Any time I hear earache / infection I get ptsd from childhood. those things are miserable.
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She’s all better now - but it was a sore throat and body aches that sent her in. Just so happened one side of her ear/throat was what was all gunked up.
 
going back to our litmus test comments, right there is where I immediately double down on my home remedies, pho, elderberry, etc. if that throat feels a tingle or the eyes start to feel warm... insta-ptsd lol. But then again, she's a woman. I'm sure a man cold doesn't phase her like it does me lol.

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