Hyde’s Strength Odyssey
- Thread starter Hyde
- Start date
Hyde
Legend
5/20/26
BW 234.8
HS CSR
90x12
180x8
270,320x3
340 2x8
Pulldown warmup
Wide NG Pull-ups
15,15,12
DB Incline Kelso Shrugs
55,65x20
DB Lateral Raises
25x15
35 2x12
DB Rear Delt Flyes
30x15
40 2x12
DB Hammercurls
30x15
40 2x12
Dropped another pound again today for another new low this cut.
Hit upper back tonight instead of legs to give the strain more time to rest prior. Not a lot of gas in the tank, but I was definitely strong enough at least. I found it amusing that 20 reps on the Kelso shrugs with just 65s was plenty tough, yet I can do 405 for 20 with a barbell. Really shows you how well the Kelso’s isolate things.
BW 234.8
HS CSR
90x12
180x8
270,320x3
340 2x8
Pulldown warmup
Wide NG Pull-ups
15,15,12
DB Incline Kelso Shrugs
55,65x20
DB Lateral Raises
25x15
35 2x12
DB Rear Delt Flyes
30x15
40 2x12
DB Hammercurls
30x15
40 2x12
Dropped another pound again today for another new low this cut.
Hit upper back tonight instead of legs to give the strain more time to rest prior. Not a lot of gas in the tank, but I was definitely strong enough at least. I found it amusing that 20 reps on the Kelso shrugs with just 65s was plenty tough, yet I can do 405 for 20 with a barbell. Really shows you how well the Kelso’s isolate things.
gphagan1
Legend
Your weight is dropping steadily now. Great workout….I’m always impressed with your pull-ups, especially considering I know you battle elbow issues.
GreenMachineX
Well-known member
What are your calories and macros?
Dustin07
Legend
I'm guessing about a million, which equals about a 500 per day deficit. Rhinos have big metabolisms.
Hyde
Legend
I was always dropping fat, but the scale wasn’t showing what the mirror or diet did until I pulled the Trest back out. I was the same scale weight for the entire time I was on it basically lol
You know I thought pull-ups felt easy yesterday, then remembered losing weight is the secret!
I found I could indeed maintain with 3,400 cal/day and a bit more on weekends. I always get at least 240g protein, but don’t limit it. My plan would fit the description of Dr. DiPasquale’s Metabolic Diet.
So weekdays range from 1,700-3,000 cals from a high-protein ketogenic diet (calorie variation largely adjusted via fat intake), while weekends are intentionally surplus to stimulate metabolism. Saturday is a very high carb & cal reload day (shooting for 4k cal), then Sunday is a lesser surplus (3500), only with carbs as desired to scratch an itch or fulfill a social expectation. Or if don’t feel loaded enough from Saturday. It’s not keto, but much lower carb & fats are up.
During the week it’s shakes, tuna, eggs, sardines, ground beef, maybe nuts or fattier meats or chicken. Calories cycle & I eat what I feel I need & desire to keep up with my work, family, and training fluxes.
Saturday is avocado toast, Greek yogurt & fruit, bagels & jam, cereal w/ Fairlife, pasta/ramen, candy, deserts, cheat or family meals. Nothing is off limits, but you MUST moderate this. Either set a window (like Skiploading) or roughly track intake over day. The goal is to carb up for strength & anabolism, stimulate the metabolism, and enjoy life - not undo the diet.
Sunday this week was a couple protein shakes, a whole rotisserie chicken minus the breasts (saved for chicken shakes next day), a couple McDoubles and servings of Cheezits & a Quest bar. Carbs under 100, 3xxx cals.
As @Dustin07 likes to say, progress is made on the weekends. Or at least, determines what is kept from the week’s deficit.
Hyde
Legend
5/22/26
BW 235.2 yesterday
4 min Assault Bike
Tspine Mobility
Scap Pushups
Cat Camel
Bird Dogs
Squat
55 3x5
Band Pullaparts
Mini 3x34
CG Shouldersaver Bench
155x8
250 3x8
Low Incline DB Bench
85 2x20
Reverse Hypers
90 2x25
Low Incline Williams Extensions
30 2x18
Low energy, but that’s every Friday for the last month. CG 2-board still felt easy, as I’d hoped.
Squatting the bar was a little uncomfortable at the bottom, but fronts felt better, so might try that light on Sunday. Reverse Hypers felt really good, so I’ll probably try to incorporate those for a bit since it will flush & mobilize everything while supporting the low back.
BW 235.2 yesterday
4 min Assault Bike
Tspine Mobility
Scap Pushups
Cat Camel
Bird Dogs
Squat
55 3x5
Band Pullaparts
Mini 3x34
CG Shouldersaver Bench
155x8
250 3x8
Low Incline DB Bench
85 2x20
Reverse Hypers
90 2x25
Low Incline Williams Extensions
30 2x18
Low energy, but that’s every Friday for the last month. CG 2-board still felt easy, as I’d hoped.
Squatting the bar was a little uncomfortable at the bottom, but fronts felt better, so might try that light on Sunday. Reverse Hypers felt really good, so I’ll probably try to incorporate those for a bit since it will flush & mobilize everything while supporting the low back.
Dustin07
Legend
thats what I said, lol.
Criminy, I'm pretty sure under 3k was enough for me to gain nearly 20lbs lol.
Its funny how legit proteins start to feel like the holy grail over time. We had a new vending service load up our new facility this morning and I was eyeballing it with a co-worker and all I could think and say was "yeah these guys are way better, look at all these protein options".
Hyde
Legend
05/24/26
Reverse Hyper
90 2x20
Scap Pushups
Cat Camel
Bird Dogs
BW Squat
Tspine Mobility
Squat, Giant Camber Bar
85 2x5
195x5
285,305x3
+belt
335,355,375,400x4
4” Blockpulls, Tex powerbar
45,135,225x5
300 5x1
Beltsquat
+lifters
110,200x12
220x20
GHR
BWx10,8
Reverse Hypers
180 2x15
Back isn’t ready to pull, but squats felt alright with the fairly high bar position the GCB demands. Knees and quad both felt great at least, and I’m happy I got to touch 400 without issue on this deload session. Beltsquat was deep as I could go & felt like great thigh work. Will probably wait until we return from Nationals next weekend to squat again for real, in 9 days. That will put me 12.5 weeks out and hopefully can get after prep.
Reverse Hyper
90 2x20
Scap Pushups
Cat Camel
Bird Dogs
BW Squat
Tspine Mobility
Squat, Giant Camber Bar
85 2x5
195x5
285,305x3
+belt
335,355,375,400x4
4” Blockpulls, Tex powerbar
45,135,225x5
300 5x1
Beltsquat
+lifters
110,200x12
220x20
GHR
BWx10,8
Reverse Hypers
180 2x15
Back isn’t ready to pull, but squats felt alright with the fairly high bar position the GCB demands. Knees and quad both felt great at least, and I’m happy I got to touch 400 without issue on this deload session. Beltsquat was deep as I could go & felt like great thigh work. Will probably wait until we return from Nationals next weekend to squat again for real, in 9 days. That will put me 12.5 weeks out and hopefully can get after prep.
Hyde
Legend
Started to slightly increase my test last week; I wanted to take 210mg last week but pretty sure I didn’t get that in - probably 160 or 190mg, along with 100 mast prop.
In light of the back strain, I want to add something to aid collagen synthesis for repair now. I think I will add a very low dose of Tren E (5mg/day) soon, but yesterday was 14 weeks out - just wasn’t ready to pull that lever quite yet, even at the planned microdose. So I pinned 60mg deca subq instead for added healing this week, bloat be damned. Will probably mess with the scale, but it will come off later when I drop it.
I’m not really viewing the run up to the next meet as a blast to add a bunch of power, moreso just enhancing recovery & lean mass retention without driving weight up.
In light of the back strain, I want to add something to aid collagen synthesis for repair now. I think I will add a very low dose of Tren E (5mg/day) soon, but yesterday was 14 weeks out - just wasn’t ready to pull that lever quite yet, even at the planned microdose. So I pinned 60mg deca subq instead for added healing this week, bloat be damned. Will probably mess with the scale, but it will come off later when I drop it.
I’m not really viewing the run up to the next meet as a blast to add a bunch of power, moreso just enhancing recovery & lean mass retention without driving weight up.
Segansational
Well-known member
I just have to laugh, 400x4 on a deload. That's just nuts to me. You're one strong mofo!
Hyde
Legend
Thanks man; I appreciate that. Sometimes I get discouraged thinking how far away I feel from a PR, but it’s important to remember where I began and how far I’ve come. I’m grateful for the privilege to do what I did!
Hyde
Legend
5/26/26
BW 236.6 postWO
2 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Tspine Mobility
Band Warmup
Bench, Texas powerbar
45,135,225x5
265 3x5
Widegrip Bench
225 2x8
CG Shouldersaver
225 2x12
Incline DB Flyes
50 2x15
Bar Cable Tri Pressdown
80 2x25
Good deload bench at the right time. Fasted until 5pm yesterday & got back down to 235.2 reasonably hydrated, so I think the weekend’s eating went okay (had birthday and housewarming bbqs both days). Just had some lean(ish) meat, veggies, and protein powder over 4-hour window last night.
I messed up thinking USS Nationals is this weekend, but it’s next we’ll be out of town. So I’ll repeat last week’s layout this week where I only do lower once to squat, on Sunday. Give my back more recovery.
I signed up yesterday for the contest on August 30th in the 220lb class, same meet director & gym as the one I did in March. This will keep me motivated on the diet. Got my buddy who trains with my wife normally to sign up for his first meet with me! He just squat his first ever 585 natty last week, so he really couldn’t keep playing the “I’m not strong enough card” lol. He has already been dieting for himself & is dead set on getting down to 242, even if he loses performance.
So we both need to be ~14lbs lighter come 14 weeks from now!
BW 236.6 postWO
2 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Tspine Mobility
Band Warmup
Bench, Texas powerbar
45,135,225x5
265 3x5
Widegrip Bench
225 2x8
CG Shouldersaver
225 2x12
Incline DB Flyes
50 2x15
Bar Cable Tri Pressdown
80 2x25
Good deload bench at the right time. Fasted until 5pm yesterday & got back down to 235.2 reasonably hydrated, so I think the weekend’s eating went okay (had birthday and housewarming bbqs both days). Just had some lean(ish) meat, veggies, and protein powder over 4-hour window last night.
I messed up thinking USS Nationals is this weekend, but it’s next we’ll be out of town. So I’ll repeat last week’s layout this week where I only do lower once to squat, on Sunday. Give my back more recovery.
I signed up yesterday for the contest on August 30th in the 220lb class, same meet director & gym as the one I did in March. This will keep me motivated on the diet. Got my buddy who trains with my wife normally to sign up for his first meet with me! He just squat his first ever 585 natty last week, so he really couldn’t keep playing the “I’m not strong enough card” lol. He has already been dieting for himself & is dead set on getting down to 242, even if he loses performance.
So we both need to be ~14lbs lighter come 14 weeks from now!
Dustin07
Legend
When you are in full training mode when you get back from nationals, what will your split look like?
this is awesome, love that drive and commitment! 14lbs in 14 weeks, you reckon you probably realistically need more like 5-8lbs of legit fat loss and the rest via water manipulation in the end?
Hyde
Legend
Honestly nothing will really change in layout. There’s just a countdown & definite finish line that drives daily decisions in training execution. Usually to push a little harder, take the extra set or rep, choose more aggressive accessories, etc.
I could make weight at any point from here on if I had to. I just WANT to trim more fat off, both so I can take some 220 PRs now and grow better later. So as long as I stay on an eating regiment, it’s just a matter of walking the path at this point.
akboom87
Well-known member
Should be some nice PR’s coming! How long do you run that low dose tren E when you start up?
gphagan1
Legend
I hope your wife’s training has been going good leading up to the Nationals. Man that’s awesome you signed up for the 220 class for that meet at the end of August. I’ve got a feeling you’re going to set a total PR as well as individual PRs for you at that weight. After all this has been your year for PRs. I really enjoy following your prep work leading up to the meets. Between diet, training, and anabolics I’m always learning something and picking up good tips.
Hyde
Legend
I’ve never ran E, and I don’t get on with Tren well at all. 15/day (105/wk) of Acetate is about all I tolerate for short periods, and I suspect I could run 10mg daily for a long time.
BUT E builds up to way higher levels than A over several weeks, and stays in the system for a long time, so I am using absolute bottom range. Half the medical human dosage they recommended for Parabolan (Tren Hex). Just want the background glucocorticoid inhibition for enhanced muscle retention, upregulation of T4->T3 conversion for fatloss, and HGH->IGF1 for collagen synthesis/recovery. Not going to get a lot of muscle growth and strength upregulation, but again I don’t need that. Just need to lean out and be able to train without injury.
I am not worried about the health impact of 5mg/day for 3 months though. Definitely can’t be worse than the higher mg cycles I normally run in a prep. But I may wave it in and out to keep levels from building too high as well, just depends on if I see sleep or digestion or mood take much hit.
IF I can stay fairly healthy through prep & show up as such (and that’s never a guarantee), they should be in the bag for probably everything at 220! Cross your fingers; it’s never a guaranteeI hope your wife’s training has been going good leading up to the Nationals. Man that’s awesome you signed up for the 220 class for that meet at the end of August. I’ve got a feeling you’re going to set a total PR as well as individual PRs for you at that weight. After all this has been your year for PRs. I really enjoy following your prep work leading up to the meets. Between diet, training, and anabolics I’m always learning something and picking up good tips.
akboom87
Well-known member
Makes sense, that’s why I was curious I remember you not having great luck with tren when you have talked about it. Appreciate the insight!I’ve never ran E, and I don’t get on with Tren well at all. 15/day (105/wk) of Acetate is about all I tolerate for short periods, and I suspect I could run 10mg daily for a long time.
BUT E builds up to way higher levels than A over several weeks, and stays in the system for a long time, so I am using absolute bottom range. Half the medical human dosage they recommended for Parabolan (Tren Hex). Just want the background glucocorticoid inhibition for enhanced muscle retention, upregulation of T4->T3 conversion for fatloss, and HGH->IGF1 for collagen synthesis/recovery. Not going to get a lot of muscle growth and strength upregulation, but again I don’t need that. Just need to lean out and be able to train without injury.
I am not worried about the health impact of 5mg/day for 3 months though. Definitely can’t be worse than the higher mg cycles I normally run in a prep. But I may wave it in and out to keep levels from building too high as well, just depends on if I see sleep or digestion or mood take much hit.
IF I can stay fairly healthy through prep & show up as such (and that’s never a guarantee), they should be in the bag for probably everything at 220! Cross your fingers; it’s never a guarantee
Segansational
Well-known member
While I love the convenience of working out at home, this type of push from the gym bros is the environment I miss from working out at a commercial gym. Just following others push and that nudge from others to say, you can do this. Good luck to you both!
Hyde
Legend
I have been sitting on a vial of E for years, so seems like an ideal time as any to see if I can make very low doses work for me before I just chuck it outright.
That being said, if it becomes more trouble than it’s worth I won’t hesitate to cut it. I have other options, so not going to compromise my family life just to save a penny.
I barely find that at a commercial gym honestly - plenty of people don’t talk to anyone or have no interest in training with others. You need to talk to people & look for like-minded individuals to find it; in my experience it doesn’t happen by accident.
Best way is to ask for spots and offer them with people training near you at similar times already. Or ask them to strip plates for dropsets, something to get them involved with you in an intense lifting situation. Then chat with them after. Doing risky/hard stuff with people repeatedly seems to be bonding
Dustin07
Legend
I barely find that at a commercial gym honestly - plenty of people don’t talk to anyone or have no interest in training with others. You need to talk to people & look for like-minded individuals to find it; in my experience it doesn’t happen by accident.
Best way is to ask for spots and offer them with people training near you at similar times already. Or ask them to strip plates for dropsets, something to get them involved with you in an intense lifting situation. Then chat with them after. Doing risky/hard stuff with people repeatedly seems to be bonding
Its also a catch 22 cause now I got my homies in the Tacoma gym, all established relationships via spots and "dude I saw that bench, that was impressive!" type comments, but its easy for friendships to derail your training session if they aren't there training with you, lol. Before long its like "Hey Daryl, hows the knee", "Yo Cory, you still working the graveyard?" fist bump, then gotta get them headphones on asap so they know you're there to work. lol
Hyde
Legend
100% my experience as well, and guilty myself. It’s one of the best parts of commercial gym, the social aspect of the same time of day regulars. But as good for the heart, also bad for training. You can always read the members to see if it’s a “Hey Daryl!” moment or “Daryl is in the zone & doesn’t have time for chit chat today”Its also a catch 22 cause now I got my homies in the Tacoma gym, all established relationships via spots and "dude I saw that bench, that was impressive!" type comments, but its easy for friendships to derail your training session if they aren't there training with you, lol. Before long its like "Hey Daryl, hows the knee", "Yo Cory, you still working the graveyard?" fist bump, then gotta get them headphones on asap so they know you're there to work. lol
At a powerlifting gym because the space is so small & everyone sharing goals, what happens instead is people chat inbetween all the sets - so rest times can easily become insane if you don’t police yourself. I never use my headphones at the barbell club. Whatever is on the stereo is on, & then people joke or gossip or politic continually, with heavy sets punctuating the conversations throughout.
Dustin07
Legend
and you sorta become each others cheerleaders and accountability coaches. instead of getting lost in 30 minutes of quality bs talk, its <looks at clock> "Ok homie, you rested? thats x minutes. you want me to spot this set?" keeps each other moving and driving. thats a good vibe.
Hyde
Legend
5/27/26
BW 233.6
Pause Squat, SSB
65x5
155,245,335x3
+belt
385,425,450x1
DB Lateral Raises
20x12
35 2x12
HS CSR
180x8
270,320x3
360x9,8
Wide NG Pull-ups
16,12,12,10
alt w/ Standing Calves on Hacksquat
180 3x12
DB Hammercurls
40,45x12
Seated DB Rear Delt Flyes
30x8
40 2x8
alt w/ Reverse Hyper
180 2x20
Quad Fallout Stretch
Didn’t expect waking up to a new low this early in the week, but I’ll take it! Down 0.8lbs from last week’s trough.
Felt good from the deload & can’t deadlift, so decided to add in a bit of Max Effort work to help keep total body power up. Chose super hi bar, pauses, and using lifters to keep everything upright to stay off my low back & target my relatively weaker quads (plus naturally limit weight on the bar). Really pleased with taking 450 in this manner! Worked up fast, used our overweight plates (this may have actually been 455-460), and didn’t cheat. Comparatively, I did 440 with no pause & in flats on the SSB on April 3rd weighing 10lbs more, and it positively stole my lunch money.
Made progress on chest-supported row, got 16 pull-ups, and reverse hypers felt easier already.
BW 233.6
Pause Squat, SSB
65x5
155,245,335x3
+belt
385,425,450x1
DB Lateral Raises
20x12
35 2x12
HS CSR
180x8
270,320x3
360x9,8
Wide NG Pull-ups
16,12,12,10
alt w/ Standing Calves on Hacksquat
180 3x12
DB Hammercurls
40,45x12
Seated DB Rear Delt Flyes
30x8
40 2x8
alt w/ Reverse Hyper
180 2x20
Quad Fallout Stretch
Didn’t expect waking up to a new low this early in the week, but I’ll take it! Down 0.8lbs from last week’s trough.
Felt good from the deload & can’t deadlift, so decided to add in a bit of Max Effort work to help keep total body power up. Chose super hi bar, pauses, and using lifters to keep everything upright to stay off my low back & target my relatively weaker quads (plus naturally limit weight on the bar). Really pleased with taking 450 in this manner! Worked up fast, used our overweight plates (this may have actually been 455-460), and didn’t cheat. Comparatively, I did 440 with no pause & in flats on the SSB on April 3rd weighing 10lbs more, and it positively stole my lunch money.
Made progress on chest-supported row, got 16 pull-ups, and reverse hypers felt easier already.
gphagan1
Legend
That’s a great workout all the way around from the SSB pause squats to the pull-ups and rows….great work.
Hyde
Legend
It was one of the best Wednesday workouts I have had since doing the cyclic keto with weekend carb-ups. This is extra relevant because it was 85+ degrees after work yesterday. Getting leaner and no carbs definitely has me running a bit cooler, which is helpful.
Hyde
Legend
5/29/26
BW 234.6 yesterday
5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Push-ups
3x20
Band Pullaparts
Mini 3x34
CG Shouldersaver Bench
155x10
260 3x10
alt w/ Cable Y Raises
20 2x25
Bad news is I’m too tired from the diet to train hard (which is normal by Fridays); I just found myself resting a ton between sets this morning. Good news is I keep getting stronger anyway?
I took that shot of 60mg Deca on Sunday, and otherwise just tried to get ~200mg test in this week. There’s no magic at play, besides my estrogen going up & some water retention accordingly. But joints do feel better already.
BW 234.6 yesterday
5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Push-ups
3x20
Band Pullaparts
Mini 3x34
CG Shouldersaver Bench
155x10
260 3x10
alt w/ Cable Y Raises
20 2x25
Bad news is I’m too tired from the diet to train hard (which is normal by Fridays); I just found myself resting a ton between sets this morning. Good news is I keep getting stronger anyway?
I took that shot of 60mg Deca on Sunday, and otherwise just tried to get ~200mg test in this week. There’s no magic at play, besides my estrogen going up & some water retention accordingly. But joints do feel better already.
gphagan1
Legend
That’s always great when you’re dropping weight but still getting stronger. I’m sure you’ll load up a little bit on fuel this weekend.
Hyde
Legend
Down to 233.0lbs first thing this morning
Hyde
Legend
5/31/26
BW 233.0 yesterday
3 min Assault Bike
Scap Pushups
Cat Camel
Tspine Mobility
Bird Dogs
KB Suitcase Carries
BW Squats
Squat, Duffalobar
55 2x5
165x5
+doubleply sleeves
275x3
+belt
363,407,419,430,441,452x3
DB RDL
55,80x10
105x15+10 rest pause
Reverse Hyper
200 2x25
13 weeks out.
BW 233.0 yesterday
3 min Assault Bike
Scap Pushups
Cat Camel
Tspine Mobility
Bird Dogs
KB Suitcase Carries
BW Squats
Squat, Duffalobar
55 2x5
165x5
+doubleply sleeves
275x3
+belt
363,407,419,430,441,452x3
DB RDL
55,80x10
105x15+10 rest pause
Reverse Hyper
200 2x25
13 weeks out.
Hyde
Legend
6/2/26
BW 235.4
5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Tspine Mobility
Pigeon Pose on bench
OHP
Bench, Texas Powerbar
45x8
135,225x5
275x3
300 4x2, 1x6+1 assisted
1-Boardpress
260x10,12
DB Lateral Raise
35 2x12
Feeling the diet more than I’m used to so early in the week (as far as lifting endurance goes), but still a very solid bench day. Put on a shirt I haven’t worn in a few weeks & it was much looser around the midsection than it used to be! Yesterday food was within 2,200 calories, keto & 270+g protein.
Got test up to 260/wk last week, plus I pinned 60mg deca again for the second week in a row. So I can see the water addition on me, but I think it’s necessary for safety right now (just have to diet a bit more to offset the weight bump).
BW 235.4
5 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Tspine Mobility
Pigeon Pose on bench
OHP
Bench, Texas Powerbar
45x8
135,225x5
275x3
300 4x2, 1x6+1 assisted
1-Boardpress
260x10,12
DB Lateral Raise
35 2x12
Feeling the diet more than I’m used to so early in the week (as far as lifting endurance goes), but still a very solid bench day. Put on a shirt I haven’t worn in a few weeks & it was much looser around the midsection than it used to be! Yesterday food was within 2,200 calories, keto & 270+g protein.
Got test up to 260/wk last week, plus I pinned 60mg deca again for the second week in a row. So I can see the water addition on me, but I think it’s necessary for safety right now (just have to diet a bit more to offset the weight bump).
Hyde
Legend
6/3/26
BW 232.4
3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Tspine Mobility
BW Squats
KB RFE Splitsquat
BWx10
35s x12
53s x10
DB Rear Delt Flyes
30x20
40x12
Deadlift, Texas powerbar
45,155x6 RDL
265x5
309 3x4
331x2
HS CSR
180x8
270x3
360 2x10
Reverse Hyper
180,230x25
Wide NG Pull-ups
12,12,10,10
alt w/ Standing Calves on Hacksquat
200 3x12
Fasted til noon today (just wasn’t very hungry & work was busy), so I hit a new low weight.
Lots of little victories tonight: knees felt good on split squats & quad wasn’t bothered after, I can bend over to do Rear Delt Flyes without pain again, 265 deadlift was painless and 309 only hurt on first rep of each set (and they were all beltless from the floor). Reverse Hypers also getting noticeably easier - back is definitely improving. Made some progress on CSR too.
BW 232.4
3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Tspine Mobility
BW Squats
KB RFE Splitsquat
BWx10
35s x12
53s x10
DB Rear Delt Flyes
30x20
40x12
Deadlift, Texas powerbar
45,155x6 RDL
265x5
309 3x4
331x2
HS CSR
180x8
270x3
360 2x10
Reverse Hyper
180,230x25
Wide NG Pull-ups
12,12,10,10
alt w/ Standing Calves on Hacksquat
200 3x12
Fasted til noon today (just wasn’t very hungry & work was busy), so I hit a new low weight.
Lots of little victories tonight: knees felt good on split squats & quad wasn’t bothered after, I can bend over to do Rear Delt Flyes without pain again, 265 deadlift was painless and 309 only hurt on first rep of each set (and they were all beltless from the floor). Reverse Hypers also getting noticeably easier - back is definitely improving. Made some progress on CSR too.
Dustin07
Legend
just curious your thoughts on the source of pain. when I tore that ligament I had 2 different professionals tell me that they thought I had over sensitive pain receptors trying to protect an injury that wasn't there anymore, they felt I had healed/recovered and it was going to take time to get the body to be able to go through certain movements (deadlifts) without being oversensitive to it. IDK if thats true or not, but a thousand repetitions later it sure seemed true. Only reason I bring that up is cause squats tend to be this way for me. if anything hurts, then everything hurts under 225lbs. once I get to 225+ there is literally zero pain, and I think its more psychological than a circumstance of warming up.
MrKleen73
Legend
That is definitely a common thing. Once something gets injured like that the body has a bit of PTSD regarding tightness and stretching under load. It assumes the same state and sends the signal to stop this crap immediately!!! So you have to work it back into being okay. This is also a huge part of why when coming out of an injury limiting ROM under tension is typically the first entrance back into training for that body part. After a while of no injury the body starts to realize the danger levels have dropped and allows you to push harder.
Dustin07
Legend
its sorta weird phenomena, sounds like some new age garbage but honestly from an evolutionary perspective it also makes a lot of sense as a way for the body to not redline the tach immediately after recovery. I'm glad I'm not the only one familiar with this idea, it has defintely seemed to be accurate with me.
Hyde
Legend
Like Kleen said, that’s definitely a thing. Actually warming up physically and neurologically is big too - it’s not just mental. I often literally hurt in my knees and such warming up on squats until the groove has been greased enough that my joints are warm AND I’m neurologically activating enough musculature to be bracing and firing everything sufficiently. When I squat Sunday, I got faster & stronger every set from 407-419-430-441, often the last rep the strongest. It was only at 452, 5 work sets in, that the increased weight & accumulated fatigue began catching up & barspeed regressed any. But 441 was way better than 407, because I knew how to move & my body knew it could push with full force safely.
This is different because there’s no pain at low weights when braced well, but becomes obvious when higher muscular demand of bigger weights is required. I did a 25 rep set with 210lbs on db RDLs Sunday no problem, but couldn’t initially break 309 off the ground without pain 3 days later (after 265 prior, which was entirely painless). Furthermore, 331 hurt 2 reps in a row, so I cut it there. It’s only been 2.5 weeks and muscle strains take time to heal.
I’ll ask my ART today what again the name is, but it’s a large underlying area that can be responsible for handling up to 70% of the load he sees tweaked a lot, and it most commonly gets strained without enough lat bracing (which jives because it was my underhand side). Said to expect pain for 3-4 weeks but I can work through whatever submaximal work I feel comfortable with, just avoid high intensity and RPE with it to avoid re-tweaking it.