Hyde’s Strength Odyssey

[Hyde]

Your nautilus compound row plate loaded? If so we were twinning haaaard.

You know it!

That’s the exact reason why I dropped heavy DB inclines. Also a great way to tweak the back if an existing injury is present. I see some gyms have those DB holders but that’s few and far between.

Yeah, I only have access to 120s, so once I get a couple sets of 8 I don’t have a way to go up, short of bringing duct tape to slap some chips on the end. But cleaning it with my left elbow is such a chore because I can’t close my arm enough to rack it - I have to kind of snatch it far out from my body & hopefully catch it close & high enough to drive it right into the first press.

But I wear my powerbelt for these and brace down hard before I flop back into the first knee pop! They are definitely sketchy. I don’t like that I can’t set my scaps prior - everything feels like a balancing act where I am trying to press off eggshells.

 

[akboom87]

There’s one dude in are gym that I’ve seen hit the 120’s incline. It looks like a workout just getting them there. He did hit someone up for the next 2 sets to hand them to him.

 

[Hyde]

12/1/24
BW 252.0 yesterday

VMO Activation
Nerve Flossing
5 min Assault Bike
Scap Pushups
Cat Camels
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges
Walking Lunges

Deadlift, power bar
45x10
53x8/leg KB one-leg deadlifts
155x5
265,309x3
+belt
353,381x3
414x5

RDLs
375 2x6

NG Chins
BWx5
+45 2x6

GHR
BWx3,8
+10x8

Been looking forward to this deadlift ever since the last real one before deload week; I was ready to take what’s mine this morning when I rolled out of bed! 2nd thanksgiving dinner last night, so body & mind were both ready to rip. I brought my powerbelt back finally today a notch looser to reacquaint myself with its use BEFORE things get hard. Felt like every single thing I did today will truly make me better: hard & heavy

“I've worked hard every night and day
So I'm prepared to make my way
Mind and body are a perfect team
Now's my chance to live my dream!”

 

[Segansational]

414x5, nice lifts!!

 

[gphagan1]

Really good Deadlift workout…..looks like you’re back in the groove.

 

[Dustin07]

Deadlift, power bar
45x10
53x8/leg KB one-leg deadlifts
155x5
265,309x3
+belt
353,381x3
414x5

Looking legit in here! Congrats on such a strong recovery so far

 

[AnfoAjax]

Very nice.

Whenever I use a powerbar for deads it feels like I forget how to deadlift, don't know how you do it

 

[Hyde]

Very nice.

Whenever I use a powerbar for deads it feels like I forget how to deadlift, don't know how you do it

I try to keep pulling until lockout

 

[Hyde]

12/3/24
BW 251.4 yesterday

VMO Activation
5 min Assault Bike
Scap Pushups
Cat Camels
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Band Pullaparts, lats, tris, mobility
Shoulderok Swings

Bench
45x10,5
135,185x5
235,270x3
290x6,8

1-Board
295x8

DB Side Raises
30 2x10

ss w/ DB Rear Delt Flyes
30 2x10

Made a little bench progress today; working on touching evenly to fix some shift to the left it seems I’ve picked up training solo. Once I hammered that out, and focused on really crushing the barbell throughout, the second set of 290 felt much stronger.

 

[gphagan1]

12/3/24
BW 251.4 yesterday

VMO Activation
5 min Assault Bike
Scap Pushups
Cat Camels
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges
Band Pullaparts, lats, tris, mobility
Shoulderok Swings

Bench
45x10,5
135,185x5
235,270x3
290x6,8

1-Board
295x8

DB Side Raises
30 2x10

ss w/ DB Rear Delt Flyes
30 2x10

Made a little bench progress today; working on touching evenly to fix some shift to the left it seems I’ve picked up training solo. Once I hammered that out, and focused on really crushing the barbell throughout, the second set of 290 felt much stronger.

It’s good you were able to identify that shift and start working on it. I still have to watch myself and focus on not shifting to the left on heavy bench…..I’ve had to deal with that for years, and have seen it more than a few times damage my shoulder. Years ago I got a torsion fracture in my left forearm competing in an arm wrestling tournament. I was always a right hand arm wrestler, and had been training left, so I decided to compete in both left and right…big mistake. Anyway after getting out of the cast and getting back to benching, I started noticing me shifting left with heavy weight, because of losing flexibility in the elbow and wrist. Even though it’s improved dramatically, that was over 20 years ago, I still have to work around and through issues. Wish I could have found a good ART Doc back then, I’m sure that would have helped. But you’re well ahead of the game with your knowledge on what to do, compared to where I was, so I’m sure you’ll be fine. But I definitely understand how that shift makes it feel a little wonky and unstable with heavy weight. Actually I like seeing how you guys work around and through things, because we’re never too old to pick up pointers.

 

[Dustin07]

Wish I could have found a good ART Doc back then, I’m sure that would have helped. But you’re well ahead of the game with your knowledge on what to do, compared to where I was, so I’m sure you’ll be fine.

hindsight is always 20/20.... Every once in a while I still see issues on my left side when I squat where I lack ankle mobility from when I broke it when I was 16... that's like what.. 26 years ago, lol. It's mostly improved, but then from the back injury back in 2016 I notice my left side often doesn't do 50% of the work on deadlifts either

 

[Hyde]

It’s good you were able to identify that shift and start working on it. I still have to watch myself and focus on not shifting to the left on heavy bench…..I’ve had to deal with that for years, and have seen it more than a few times damage my shoulder. Years ago I got a torsion fracture in my left forearm competing in an arm wrestling tournament. I was always a right hand arm wrestler, and had been training left, so I decided to compete in both left and right…big mistake. Anyway after getting out of the cast and getting back to benching, I started noticing me shifting left with heavy weight, because of losing flexibility in the elbow and wrist. Even though it’s improved dramatically, that was over 20 years ago, I still have to work around and through issues. Wish I could have found a good ART Doc back then, I’m sure that would have helped. But you’re well ahead of the game with your knowledge on what to do, compared to where I was, so I’m sure you’ll be fine. But I definitely understand how that shift makes it feel a little wonky and unstable with heavy weight. Actually I like seeing how you guys work around and through things, because we’re never too old to pick up pointers.

Last time I benched solo in the garage since it was a Sunday, but Tuesdays I go to the barbell club. Had the owner hand off/spot and he immediately saw it, coached me to touch to the right. Felt scary but I trusted him, and therefore second set improved a lot as my body learned the proper path.

This is why I try to train with others when I can; you want experienced eyes looking out for you before things get too far gone.

 

[gphagan1]

Last time I benched solo in the garage since it was a Sunday, but Tuesdays I go to the barbell club. Had the owner hand off/spot and he immediately saw it, coached me to touch to the right. Felt scary but I trusted him, and therefore second set improved a lot as my body learned the proper path.

This is why I try to train with others when I can; you want experienced eyes looking out for you before things get too far gone.

That’s really good advice.

 

[slimsaw00]

Hope your furnace was repaired yesterday easily!!

 

[Hyde]

Hope your furnace was repaired yesterday easily!!

Thanks! It’s stayed working since I reset it Saturday morning and stopped being weird, so we cancelled the work order for now

 

[Hyde]

12/4/24

7 min walk
Scap Pushups
Cat Camels
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges

Nautilus High Row
90x8,6
180,250x3
290x4
250x8

Nautilus CSR
180,230x3
260 2x8

BB Shrugs
225x5
315x3
+straps
385x15
390x16

Cable Throatpulls
39x5
50,60x3
70 2x8

DB Hammercurls
15x8
25,35,45x3
50 2x10

Standing Calf Machine
70x3
110x8,11
30 sec stretch

Hi Bar Squat
BW,95,135x5
225x2
295x1
+belt
345,375x1

Good accessory session; seeing solid progress on shrugs again now that I can do them fresh instead of after deadlifts. Same for the rows; being fresh makes a big difference.

Decided to just quickly touch squats as I was walking out, purely for practice and to gauge the knee. Everything felt smooth, even just in my flat Xero light trail boots, which is some reassuring feedback after how sketchy last week felt. Looking forward to Friday’s squats now.

 

[slimsaw00]

Thanks! It’s stayed working since I reset it Saturday morning and stopped being weird, so we cancelled the work order for now

That’s awesome!!

 

[gphagan1]

12/4/24

7 min walk
Scap Pushups
Cat Camels
Bird Dogs
Side Planks
Ab Wheel
Glute Bridges

Nautilus High Row
90x8,6
180,250x3
290x4
250x8

Nautilus CSR
180,230x3
260 2x8

BB Shrugs
225x5
315x3
+straps
385x15
390x16

Cable Throatpulls
39x5
50,60x3
70 2x8

DB Hammercurls
15x8
25,35,45x3
50 2x10

Standing Calf Machine
70x3
110x8,11
30 sec stretch

Hi Bar Squat
BW,95,135x5
225x2
295x1
+belt
345,375x1

Good accessory session; seeing solid progress on shrugs again now that I can do them fresh instead of after deadlifts. Same for the rows; being fresh makes a big difference.

Decided to just quickly touch squats as I was walking out, purely for practice and to gauge the knee. Everything felt smooth, even just in my flat Xero light trail boots, which is some reassuring feedback after how sketchy last week felt. Looking forward to Friday’s squats now.

Man you already have huge Traps, they’re gonna be touching your ears before long.
Huge traps really do add to that “Beast” look.
I always thought that was a big part of what made Goldberg look like such a beast, those traps, of course he was huge too.

 

[gphagan1]

Actually, I think your traps are pretty close to Goldberg’s now.
Oh and that looked like a great workout too.

 

[Hyde]

12/6/24
BW 252.6 postWO

VMO Activation
Nerve Flossing
5 min Assault Bike
Scap Pushups
Cat Camels
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges
BW Squats

Squat, Duffalo bar
55,55,145x5
235,285x3
+belt
325x3
355 4x3, 1x10

SSB Squat
155,245x3
+belt
295,335x5

20” Box Stepups
2x12/leg

Reverse Hyper
180 3x10

Rebuilding confidence & technique; today was a huge mental victory. No knee pain today, and by the time I hit the 5th Set on squats I was straight cruisin’ through them.

Taking the family to the beach tomorrow for an overdo vacation together - rented a beachfront condo w/ heated indoor pool down in Destin so we can all unwind by the ocean for 4-5 days. Leaving in the middle of the night so everyone else can snooze the first third of the way; I’m really looking forward to the trip!

Plan is to get my training in while I’m down there to stay on track, unless I find my recovery totally awful. But I think this one will be a lot of fun and relaxation.

 

[akboom87]

12/6/24
BW 252.6 postWO

VMO Activation
Nerve Flossing
5 min Assault Bike
Scap Pushups
Cat Camels
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges
BW Squats

Squat, Duffalo bar
55,55,145x5
235,285x3
+belt
325x3
355 4x3, 1x10

SSB Squat
155,245x3
+belt
295,335x5

20” Box Stepups
2x12/leg

Reverse Hyper
180 3x10

Rebuilding confidence & technique; today was a huge mental victory. No knee pain today, and by the time I hit the 5th Set on squats I was straight cruisin’ through them.

Taking the family to the beach tomorrow for an overdo vacation together - rented a beachfront condo w/ heated indoor pool down in Destin so we can all unwind by the ocean for 4-5 days. Leaving in the middle of the night so everyone else can snooze the first third of the way; I’m really looking forward to the trip!

Plan is to get my training in while I’m down there to stay on track, unless I find my recovery totally awful. But I think this one will be a lot of fun and relaxation.

Sounds like a great vacation, have a great time with the family!!

 

[SkRaw85]

12/6/24
BW 252.6 postWO

VMO Activation
Nerve Flossing
5 min Assault Bike
Scap Pushups
Cat Camels
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges
BW Squats

Squat, Duffalo bar
55,55,145x5
235,285x3
+belt
325x3
355 4x3, 1x10

SSB Squat
155,245x3
+belt
295,335x5

20” Box Stepups
2x12/leg

Reverse Hyper
180 3x10

Rebuilding confidence & technique; today was a huge mental victory. No knee pain today, and by the time I hit the 5th Set on squats I was straight cruisin’ through them.

Taking the family to the beach tomorrow for an overdo vacation together - rented a beachfront condo w/ heated indoor pool down in Destin so we can all unwind by the ocean for 4-5 days. Leaving in the middle of the night so everyone else can snooze the first third of the way; I’m really looking forward to the trip!

Plan is to get my training in while I’m down there to stay on track, unless I find my recovery totally awful. But I think this one will be a lot of fun and relaxation.

Congrats on breaking squats back in mentally!

Drive safe and have fun, you’re due, but also get your lifts in

 

[Hyde]

Congrats on breaking squats back in mentally!

Drive safe and have fun, you’re due, but also get your lifts in

Thanks guys!

I’m due to deadlift 425 on Tuesday. We drive back Wednesday, so honestly if I put it off I will be in worse shape for it Thursday after the drive back, and it would have to wait all the way to Friday.

420 is what took my facet joint back out and gave me all the nerve impingement, what really cost me this entire year of backtracking after the initial twist 6 weeks prior to it. So exceeding that is an itch I’ve long been looking to scratch! I’m hungry cuz!!!

 

[gphagan1]

Another good squat workout….my wife and I love it down in Destin…..it’s beautiful down there, and good food too. Hope you guys have a blast.

 

[sammpedd88]

Thanks guys!

I’m due to deadlift 425 on Tuesday. We drive back Wednesday, so honestly if I put it off I will be in worse shape for it Thursday after the drive back, and it would have to wait all the way to Friday.

420 is what took my facet joint back out and gave me all the nerve impingement, what really cost me this entire year of backtracking after the initial twist 6 weeks prior to it. So exceeding that is an itch I’ve long been looking to scratch! I’m hungry cuz!!!

Man if you feel worn down from the trip back, don’t risk it! Go into it fresh and focused. I know you’re ready mentally but make sure your body is on the same page!

 

[Hyde]

Man if you feel worn down from the trip back, don’t risk it! Go into it fresh and focused. I know you’re ready mentally but make sure your body is on the same page!

No doubt, I will not be taking risks. If it’s just not going to be there Tuesday I will hold it off as long as I need to kick ass.

 

[sammpedd88]

No doubt, I will not be taking risks. If it’s just not going to be there Tuesday I will hold it off as long as I need to kick ass.

I don’t blame you one bit. I know you’re very smart about how you approach your training and rehab but sometimes we all need to be reminded to be smart and safe!

 

[Hyde]

I don’t blame you one bit. I know you’re very smart about how you approach your training and rehab but sometimes we all need to be reminded to be smart and safe!

I appreciate it! I have big goals so I have to play the long game!

 

[sammpedd88]

I appreciate it! I have big goals so I have to play the long game!

Smart man!

 

[Segansational]

Enjoy the family vacation! A beach trip this time of year sounds amazing - it's cold here on the East Coast.

 

[Dustin07]

No knee pain today, and by the time I hit the 5th Set on squats I was straight cruisin’ through them.

rented a beachfront condo w/ heated indoor pool down in Destin so we can all unwind by the ocean for 4-5 days.

Oh man that sounds like a great change of pace right now, soak in a little extra sun and warm for me

. Leaving in the middle of the night so everyone else can snooze the first third of the way; I’m really looking forward to the trip!

it always blows my mind how many places y'all are within driving distance to over in that region. How long is that drive? I don't think I could drive to any place warm in less than about 16+hrs from where we are right now.

My buddy in NC used to drive down to GA and AL to pick up hotrod projects and it always blew my mind how crossing a couple states was no big deal for him.

 

[Hyde]

Oh man that sounds like a great change of pace right now, soak in a little extra sun and warm for me



it always blows my mind how many places y'all are within driving distance to over in that region. How long is that drive? I don't think I could drive to any place warm in less than about 16+hrs from where we are right now.

My buddy in NC used to drive down to GA and AL to pick up hotrod projects and it always blew my mind how crossing a couple states was no big deal for him.

It’s been great, nice and warm and got a little sunburn accidentally on my face even already. Last day here, leaving very early tomorrow morning. It’s nearly 13 hours road time, so a full 15 with stopping with our 3 year old lol. But it saves us $1,500+ skipping plane tickets & a rental car - it cost us $65 in gas to get here . So 900 for 4 nights oceanfront, $130 in fuel, plus whatever we want to spend. Pretty great for 4 people, and I have plenty of PTO for the extra time driving.

 

[Hyde]

12/9/24

7 min walk
Scap Pushups
Cat Camels
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges
Band Pullaparts & mobility

30* DB Incline Bench
25x10
50x8
75,95x3

HS Decline Press
90x8
180,270x3
320x6,8 PR

EZBar Rolling Skulls
57x8
87,107,127x3
137x6
107x12

HS Seated Dip (facing in)
180,230x8
230x9

HS Iso Pulldown
90x8
180,230x3
270 2x8

HS Iso Dorian Row
180x8
230 2x8

Reverse Pecdeck
60x8
105,135x3
165x8,9

Mashup session of secondary upper and upper back accessory day. 100% not recovered well and getting a snot bug from my son, so I called an audible and took advantage of the cool machines at Gold’s Destin. Brutal session but I got my money’s worth!

 

[Dustin07]

t’s nearly 13 hours road time, so a full 15 with stopping with our 3 year old lol. But it saves us $1,500+ skipping plane tickets & a rental car - it cost us $65 in gas to get here . So 900 for 4 nights oceanfront, $130 in fuel, plus whatever we want to spend. Pretty great for 4 people, and I have plenty of PTO for the extra time driving.

I love that, GREAT travel hack for the family! Sometimes it's really worth it to think about the time spent getting ONTO the airplane too, I figure if I fly to AZ it's only like 2.5hrs, but there is the hour to the airport, 2 hours at the airport, an hour getting OUT of the airpot. you're at 6.5hrs already. add a few more to save a LOT of money and it's worth it.

HS Decline Press
90x8
180,270x3
320x6,8 PR

make it rain PRs

 

[SkRaw85]

I love that, GREAT travel hack for the family! Sometimes it's really worth it to think about the time spent getting ONTO the airplane too, I figure if I fly to AZ it's only like 2.5hrs, but there is the hour to the airport, 2 hours at the airport, an hour getting OUT of the airpot. you're at 6.5hrs already. add a few more to save a LOT of money and it's worth it.



make it rain PRs

View attachment 247968

Plus, airports and humans suck!

 

[Hyde]

I love that, GREAT travel hack for the family! Sometimes it's really worth it to think about the time spent getting ONTO the airplane too, I figure if I fly to AZ it's only like 2.5hrs, but there is the hour to the airport, 2 hours at the airport, an hour getting OUT of the airpot. you're at 6.5hrs already. add a few more to save a LOT of money and it's worth it.



make it rain PRs

View attachment 247968

Yeah, flying is a big timely hassle - and this way we can take whatever we want, no worries about limited space or lugging things. I have the big suitcase, my CPAP, all my normal supplements, daily test injections, my periWO stuff & gym bag, few pairs of shoes.

I could tell warming up, my heart rate was way too high, like when you haven’t slept enough or are sick. Then on the dumbbells when 95lbs felt like it could be a work weight, and that movement has been bothering my right subscap or something. So I’m dropping it. Just pushed as hard as I could on what I did and got some serious muscle work in on chest, tris, delts, lats, bis.

This Golds had a Kabuki deadlift bar & platform with bumpers for pulling, but I played it smart and will put that off until Friday once my back & legs have had a break from all the swimming & beach stuff.

 

[Dustin07]

I didn't even think about the added cost of when you're actually at the airport. inevitably, even if it's just water and crackers, you're going to spend a few more dollars. And if it's lunch with a drink for a couple people you can add another $100 easy.

Smart move on the Kabuki kit! Hard to walk away from shiny toys!

 

[Hyde]

I didn't even think about the added cost of when you're actually at the airport. inevitably, even if it's just water and crackers, you're going to spend a few more dollars. And if it's lunch with a drink for a couple people you can add another $100 easy.

Smart move on the Kabuki kit! Hard to walk away from shiny toys!

We have one at the barbell club, but no bumpers. And I have access to bumpers at the commercial gym, but no deadlift bar. Combining the two would be as cheater as you can get! I am doing power bar & thin kilo plates right now, so it would be a total derail from my training anyway. The point is to get stronger, not pad my ego.

But I did think about a yolo pull for half a moment

 

[AnfoAjax]

This Golds had a Kabuki deadlift bar & platform with bumpers for pulling

Oh man knowing me, I would've tried to PR right away. Kabuki Bars feel great to pull on.

 

[Dustin07]

We have one at the barbell club

Kabuki Bars feel great to pull on.

I've never played with one, but when I owned that other gym my buddies brought in some GREAT bars, including a $1200 Eleiko that I LOVED. They'd just keep them there at my gym and let me use them any time, for a bunch of crossfitters it was great bro lifting.

 

[Hyde]

 

[gphagan1]

View attachment 247980

Big man enjoying the Sunset…..the Sunsets down there are beautiful. Hope you guys have a safe trip back.
If you have time, on your way back up I-75N, you should check out the Georgia Aquarium in Atlanta….your little boy would love it.

 

[sammpedd88]

Big man enjoying the Sunset…..the Sunsets down there are beautiful. Hope you guys have a safe trip back.
If you have time, on your way back up I-75N, you should check out the Georgia Aquarium in Atlanta….your little boy would love it.

I second that! It’s awesome!

 

[Hyde]

12/13/24
BW 250.6 postWO

VMO Activation
Nerve Flossing
Roll/Mash Quads
5 min Assault Bike
Scap Pushups
Cat Camels
Hip stretch
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges

Deadlift, power bar
45x10
53x8/leg KB one-leg deadlifts
155,265,298x3
+belt
331,364,395x3
425x5

RDLs
375 2x8

GHR
BWx5
+10 2x8

Band Pullthrus
Avg 2x12

I was a little nervous about this one - 420lbs is the deadlift weight that really took me out, 7.5 months ago, after I had popped my facet joint 5 weeks prior.

So this is the heaviest I’ve conventional deadlift since March 15th: it took almost 9 months just to get back. But you know what?

I didn’t quit, and I made it. Onwards

 

[gphagan1]

12/13/24
BW 250.6 postWO

VMO Activation
Nerve Flossing
Roll/Mash Quads
5 min Assault Bike
Scap Pushups
Cat Camels
Hip stretch
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges

Deadlift, power bar
45x10
53x8/leg KB one-leg deadlifts
155,265,298x3
+belt
331,364,395x3
425x5

RDLs
375 2x8

GHR
BWx5
+10 2x8

Band Pullthrus
Avg 2x12

I was a little nervous about this one - 420lbs is the deadlift weight that really took me out, 7.5 months ago, after I had popped my facet joint 5 weeks prior.

So this is the heaviest I’ve conventional deadlift since March 15th: it took almost 9 months just to get back. But you know what?

I didn’t quit, and I made it. Onwards

Looking really good….that 425x5 is some good pulls after those sets of 3s. Looks like the muscle memory and hard work has got you back in the sweet spot…..finishing off the year with a bang.

 

[Dustin07]

I was a little nervous about this one - 420lbs is the deadlift weight that really took me out, 7.5 months ago, after I had popped my facet joint 5 weeks prior.

So this is the heaviest I’ve conventional deadlift since March 15th: it took almost 9 months just to get back. But you know what?

I didn’t quit, and I made it. Onwards

that's excellent for confidence. Before long the old 420# mile marker won't even be in your mind anymore while training. I completely forgot that I tore an adductor many years ago with a 245lb front squat when I was going for 260+ the other day.

 

[akboom87]

12/13/24
BW 250.6 postWO

VMO Activation
Nerve Flossing
Roll/Mash Quads
5 min Assault Bike
Scap Pushups
Cat Camels
Hip stretch
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges

Deadlift, power bar
45x10
53x8/leg KB one-leg deadlifts
155,265,298x3
+belt
331,364,395x3
425x5

RDLs
375 2x8

GHR
BWx5
+10 2x8

Band Pullthrus
Avg 2x12

I was a little nervous about this one - 420lbs is the deadlift weight that really took me out, 7.5 months ago, after I had popped my facet joint 5 weeks prior.

So this is the heaviest I’ve conventional deadlift since March 15th: it took almost 9 months just to get back. But you know what?

I didn’t quit, and I made it. Onwards

Awesome to hear you pulling that! 9 months of dedication and commitment so congratulations man!!

 

[SkRaw85]

12/13/24
BW 250.6 postWO

VMO Activation
Nerve Flossing
Roll/Mash Quads
5 min Assault Bike
Scap Pushups
Cat Camels
Hip stretch
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges

Deadlift, power bar
45x10
53x8/leg KB one-leg deadlifts
155,265,298x3
+belt
331,364,395x3
425x5

RDLs
375 2x8

GHR
BWx5
+10 2x8

Band Pullthrus
Avg 2x12

I was a little nervous about this one - 420lbs is the deadlift weight that really took me out, 7.5 months ago, after I had popped my facet joint 5 weeks prior.

So this is the heaviest I’ve conventional deadlift since March 15th: it took almost 9 months just to get back. But you know what?

I didn’t quit, and I made it. Onwards

Nice brother! Bet you weren’t pulling on a power bar when you popped it 8 months ago?

 

[sammpedd88]

12/13/24
BW 250.6 postWO

VMO Activation
Nerve Flossing
Roll/Mash Quads
5 min Assault Bike
Scap Pushups
Cat Camels
Hip stretch
Bird Dogs
Copenhagen Planks
Ab Wheel
Glute Bridges

Deadlift, power bar
45x10
53x8/leg KB one-leg deadlifts
155,265,298x3
+belt
331,364,395x3
425x5

RDLs
375 2x8

GHR
BWx5
+10 2x8

Band Pullthrus
Avg 2x12

I was a little nervous about this one - 420lbs is the deadlift weight that really took me out, 7.5 months ago, after I had popped my facet joint 5 weeks prior.

So this is the heaviest I’ve conventional deadlift since March 15th: it took almost 9 months just to get back. But you know what?

I didn’t quit, and I made it. Onwards

Hard (but smart) work pays off!!

 

[Hyde]

Thank you everyone! I’m still a long way away from any kind of deadlift PR, but it at least represents a big victory for pain-free performance - the opportunity to continue to get better!

Nice brother! Bet you weren’t pulling on a power bar when you popped it 8 months ago?

I actually was, according to my notes. I just feel a lot more comfortable now. Previously I had been feeling like my left leg wasn’t firing evenly, but since I’ve come back that has been resolved. Things feel even & my technique is better.