Hyde’s Strength Odyssey

Hyde said:
2/11/25
BW 246.0 yesterday

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

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

Glute Bridges
Band Shoulder Warmup
Split Squats

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

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

RFE Split Squats
+35 2x12

Reverse Hypers
270 2x10

ss w/ GHR Sit-ups
BW 2x12

Beltsquat March
140 2x60 sec

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

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

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

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

SSB JM Press
135x10
185 3x8

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

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

ss w/ Seated DB Rear Delt Flyes
30 3x12

Swissbar Hammercurls
45x15
65 2x15

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

And I crushed it.

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

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

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

SSB JM Press
135x10
185 3x8

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

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

ss w/ Seated DB Rear Delt Flyes
30 3x12

Swissbar Hammercurls
45x15
65 2x15

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

And I crushed it.

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

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

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

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

Dustin07 said:
thats exactly what I was thinking, my buddy set one up at his PL gym, I wasn't sure sans spotter/lift what you were using. I've probably developed a scenario where I've slid myself too far down the bench at this point because unracking maximal waits from the J hooks without a lift off I can tell is risky
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Yeah honestly I’ve never used them until the previous month when I mentioned it in the log, because lifting off is an important skill also in powerlifting. We’ve had a set at the barbell club forever, but I genuinely knocked cobwebs off of them when I got them out.
 
2/14/25
BW 245.2 yesterday

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

Ab Wheel
2x10

ss w/ Reverse Hyper
180 2x15

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

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

GHR
2x12

ss w/ Reverse Hyper
180 2x15

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

HS CSR
180x12
250 4x10

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

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

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

Ab Wheel
2x10

ss w/ Reverse Hyper
180 2x15

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

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

GHR
2x12

ss w/ Reverse Hyper
180 2x15

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

HS CSR
180x12
250 4x10

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

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

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

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

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

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

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

I believe she’s targeting USS Nationals again in July to defend her crown.
 
Hyde said:
That sounds like good times! It was 0* with the 30mph winds we had here last night over the farmland. -15* this morning 😂 Still getting some now this last week.
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We’ve gotten like 8-10 inches of snow the last couple days. Today started the below zero windchills. I’m really wondering if I’ll have school tomorrow. 🤷‍♂️. I don’t mind the snow days but I’m also ready for warmer weather!
 
Hyde said:
Thanks everyone! Feeling improved today for sure; planning on training tomorrow morning.

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

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

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

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

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

Reverse Hypers
180 2x15

ss w/ Ab Wheel
2x10

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

Beltsquat
+190 4x10

Reverse Hypers
270 2x12

GHR Sit-ups
BW 3x12

Beltsquat March
180 2x60 sec

RFE Split Squats
+53 2x12

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

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

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

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

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

Backoff straight-weight volume felt pretty heavy, but after a couple big singles I’m not really surprised. Good benching overall.
 
Great sessions here Hyde. There is a flu going around, and I got it as well.
I hardly ever get sick, I got it this time... Been a week now. Last week I had to miss THU & FRI's training from the flu, and disc flareup, both at once. It was a huge work-week and I did 80+ hours in this state. (We had to move a dev-lab into our location in MA). Work-mate said I was white as a ghost and limping around. It was horrible but we got it done. Still sick, but back has healed up a bit and flu symptoms have lessened. I'm training all this week, but very light, just to get a pump and keep my head straight. (I hate missing sessions). Thx for such a detailed log.. Love it..
 
Hyde said:
5 min Assault Bike
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I need to get back into this habbit. used to be 500m row before touching a barbell and I love the way it always loosened everything up and woke the brain up.

Hyde said:
4 weeks ago I benched 205 straight-weight against doubled lights (which may be 150+ at the top). Tonight did 50 more lbs bar weight against doubled monsterminis (120+ at lockout). So I would definitely call that progress, 30lbs less band tension but 50lbs more actual weight!
Click to expand...
solid!!
 
Awesome that you are having so much progress. !
 
Feels like my shoulder is improving, so I’m starting to be able to push harder and slowly clawing back some gains. I’ve definitely at least stopped the loss of strength. ART doc also said things are much less tight and gritty; he can feel the improvements as well.

Anabolic66 said:
Great sessions here Hyde. There is a flu going around, and I got it as well.
I hardly ever get sick, I got it this time... Been a week now. Last week I had to miss THU & FRI's training from the flu, and disc flareup, both at once. It was a huge work-week and I did 80+ hours in this state. (We had to move a dev-lab into our location in MA). Work-mate said I was white as a ghost and limping around. It was horrible but we got it done. Still sick, but back has healed up a bit and flu symptoms have lessened. I'm training all this week, but very light, just to get a pump and keep my head straight. (I hate missing sessions). Thx for such a detailed log.. Love it..
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Glad you enjoy the log!

It’s been my experience in recent years that viruses can promote flare ups of old back injuries. Almost like things that would barely bother you normally become much more inflamed.

Dustin07 said:
I need to get back into this habbit. used to be 500m row before touching a barbell and I love the way it always loosened everything up and woke the brain up.
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Far too cold for a productive warmup walk outside (nevermind the iced over sidewalks), so the bike it is!
 
2/21/25
BW 250.2 postWO

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

Ab Wheel
2x12

ss w/ Reverse Hyper
180 2x15

2.25” Deficit Deadlift, powerbar
45x10 RDL
53x6 KB RDL
135x5
225,315x3
+belt
365,405,445,475x2
505,525x1

Wide NG Pulldowns
100,140,180,200,200x10

HS CSR
180x15
270 4x8
180x20

ss w/ Reverse Hyper
270 3x12

GHR
3x12

ss w/ Pullaparts
Monstermini 3x35

This was tremendous progress from a month ago, when I pulled 500 from the floor. This time I kept the deficit I was working up on, did more work prior, and still added 25lbs to the bar! 5% load increase while on a much longer pull. Still a bit left in the tank.

I haven’t bulked up, and still only on 150 test/wk - this progress is entirely the result of my training.
 
Hyde said:
2/21/25
BW 250.2 postWO

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

Ab Wheel
2x12

ss w/ Reverse Hyper
180 2x15

2.25” Deficit Deadlift, powerbar
45x10 RDL
53x6 KB RDL
135x5
225,315x3
+belt
365,405,445,475x2
505,525x1

Wide NG Pulldowns
100,140,180,200,200x10

HS CSR
180x15
270 4x8
180x20

ss w/ Reverse Hyper
270 3x12

GHR
3x12

ss w/ Pullaparts
Monstermini 3x35

This was tremendous progress from a month ago, when I pulled 500 from the floor. This time I kept the deficit I was working up on, did more work prior, and still added 25lbs to the bar! 5% load increase while on a much longer pull. Still a bit left in the tank.

I haven’t bulked up, and still only on 150 test/wk - this progress is entirely the result of my training.
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Deficit deadlifts are great , stronk pull
 
Wife did great at the little competition today! Had fun, nothing bothered her, blistered through the clean & press and loading medley events, and took 2nd on the max 17” Trapbar Deadlift. This gave her an easy 1st place that qualifies her for nationals this summer, so she can just continue to focus on her rehab instead of training for a tougher show prior.

But it was also a great test for her thoracic disk recovery, because she was able to pull & hold 475 from this elevated height safely without consequence. For comparison, the heaviest pull for men’s heavyweight was 905.

IMG_0406.webp
 
That’s awesome. I’m glad the recovery is going in the right direction. Focusing on rehab and prevention for nationals is a much better position to be in than having to compete again before the nationals.
 
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Hyde said:
Wife did great at the little competition today! Had fun, nothing bothered her, blistered through the clean & press and loading medley events, and took 2nd on the max 17” Trapbar Deadlift. This gave her an easy 1st place that qualifies her for nationals this summer, so she can just continue to focus on her rehab instead of training for a tougher show prior.

But it was also a great test for her thoracic disk recovery, because she was able to pull & hold 475 from this elevated height safely without consequence. For comparison, the heaviest pull for men’s heavyweight was 905.

View attachment 249441
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Congrats to the wifey and her making headway! Nationals are in one of the Carolinas this year yeah? Think a few strongpeeps from the gym I train at are hitting that one up
 
Hyde said:
Wife did great at the little competition today! Had fun, nothing bothered her, blistered through the clean & press and loading medley events, and took 2nd on the max 17” Trapbar Deadlift. This gave her an easy 1st place that qualifies her for nationals this summer, so she can just continue to focus on her rehab instead of training for a tougher show prior.

But it was also a great test for her thoracic disk recovery, because she was able to pull & hold 475 from this elevated height safely without consequence. For comparison, the heaviest pull for men’s heavyweight was 905.
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regardless of the mens pull, I am in awe of her 475. I realize it's not a straight deadlift but that's massive weight she's moving no matter what.
 
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