gphagan1
Legend
Nice heavy day….496, 518 x 1 followed by 3 heavy sets of 3….looks like you’re ramping up again. Skrong
Hyde’s Strength Odyssey
- Thread starter Hyde
- Start date
akboom87
Well-known member
Awesome session and strong as hell man! Sounds like really working great with the new food program.
Hyde
Legend
Well, I don’t want to compete at 220, so I don’t need to lose a bunch of weight - I want to get stronger.
Ideally I shed a little fat over the next month while I cruise, but honestly if I am even getting stronger right now while not getting fatter, that’s winning in my book.
Definitely enjoying the Anabolic Diet for the moment! Just got home from the grocery with more pork chops, heavy cream, some wings & beef short ribs. Ate half a rotisserie chicken for lunch; breakfast was a chop with 3 eggs & cream in my coffee. Probably going to bake those short ribs with a Caesar salad for my next meal a couple hours before training tonight.
Dustin07
Legend
**** yeah it is
anyone who says otherwise is vegetarian.any idea what your caloric intake is on this diet? it seems to be working awesome for you.
Hyde
Legend
Well I’d say between 3,400-4,000 daily probably is where things usually calculate. It’s a bit tougher estimating with fat because the amount of fat within the same cut varies, and sometimes more cooks off, or you don’t eat it all, or like with the ribs it melts into the pan - and I’m not just drinking all the liquid grease lol. But stuff like cheese, dressing, creamer, nuts/pb, protein powder, and base sizes of meat give me an idea. I would guess I probably maintain around 3,500 average in a normal diet.**** yeah it is
any idea what your caloric intake is on this diet? it seems to be working awesome for you.
It sounds like our old scale was reading 2lbs light or so since we got back from Vegas (the feet got damaged on the return trip). So when I was 234 I was probably 236, but that still has me a couple pounds heavier right now (238). Therefore it’s possible I’ve gained mass! But seeing as how I was not trying to cut, only adapt per DiPasquale’s instruction, that’s okay. I feel I look better & training weights are going great.
Hyde
Legend
9/24/25
BW 238.4
6 min Incline Walk
Reverse Arm Circles
Push-ups
Incline Bench (not touching chest)
45x15,5
95,135x6
185,215x3
235 4x6
Low Incline Williams Extensions
warmups
60x10,12
65x12
V-Bar Cable Tri Pressdown
93 2x25
Standing Calves
120x12,12,10,11
60 second stretch
Reverse Pec Deck, short rests
70x35,35,20+10
Work was busy & exhausting yesterday, so went into this evening session feeling a bit drained. Forgot to take my test, but more relevant forgot to take my GW prior, which explains why I just didn’t have anything left to do lats. Got my rear delts in early and will do those after deadlifts tomorrow.
Still, made progress on everything - super happy with the Williams Extensions/tris coming up, as I know they directly aid my bench. Also pleased calves seem to be strengthening too. Incline Bench is killing my elbow, so I’m not sure how much longer it will stay in.
BW 238.4
6 min Incline Walk
Reverse Arm Circles
Push-ups
Incline Bench (not touching chest)
45x15,5
95,135x6
185,215x3
235 4x6
Low Incline Williams Extensions
warmups
60x10,12
65x12
V-Bar Cable Tri Pressdown
93 2x25
Standing Calves
120x12,12,10,11
60 second stretch
Reverse Pec Deck, short rests
70x35,35,20+10
Work was busy & exhausting yesterday, so went into this evening session feeling a bit drained. Forgot to take my test, but more relevant forgot to take my GW prior, which explains why I just didn’t have anything left to do lats. Got my rear delts in early and will do those after deadlifts tomorrow.
Still, made progress on everything - super happy with the Williams Extensions/tris coming up, as I know they directly aid my bench. Also pleased calves seem to be strengthening too. Incline Bench is killing my elbow, so I’m not sure how much longer it will stay in.
Hyde
Legend
9/26/25
4 min Assault Bike
Scap Pushups
Bird Dogs
Suitcase Carries
SL Glute Bridges
RDLs
Deadlift, Hansu powerbar
155x8 RDL
265x4
353x2
+belt
407,452x2
490 2x2
501x2
4” Blockpulls
523,529x1
2.25” Deficit Deadlifts
+straps
463x3,5
HS CSR
90,180x8
270x12
320 2x8
Not sure how much I talk about my mood or mindset going into training, but I would say I was a bit scared heading into this morning’s session - definitely not excited to begin. I knew what needed to be done, and that it wouldn’t be easy. It was going to push me into deep waters; there was nothing for it but to get swimming. Pulled 18 reps over 450 today, so I know my deadlift is getting stronger
“Then she whispered in my ear no matter how long it takes
You can make it, every myth about your home and your state
We can break it, and no matter what you do let them boys know you smart
Stand up for the poor and keep God in your heart”
-David Banner, Faith
4 min Assault Bike
Scap Pushups
Bird Dogs
Suitcase Carries
SL Glute Bridges
RDLs
Deadlift, Hansu powerbar
155x8 RDL
265x4
353x2
+belt
407,452x2
490 2x2
501x2
4” Blockpulls
523,529x1
2.25” Deficit Deadlifts
+straps
463x3,5
HS CSR
90,180x8
270x12
320 2x8
Not sure how much I talk about my mood or mindset going into training, but I would say I was a bit scared heading into this morning’s session - definitely not excited to begin. I knew what needed to be done, and that it wouldn’t be easy. It was going to push me into deep waters; there was nothing for it but to get swimming. Pulled 18 reps over 450 today, so I know my deadlift is getting stronger
“Then she whispered in my ear no matter how long it takes
You can make it, every myth about your home and your state
We can break it, and no matter what you do let them boys know you smart
Stand up for the poor and keep God in your heart”
-David Banner, Faith
gphagan1
Legend
Really good strong pulls….and good job pushing through the barriers and just getting the job done. Man I love the lyrics in that song.9/26/25
4 min Assault Bike
Scap Pushups
Bird Dogs
Suitcase Carries
SL Glute Bridges
RDLs
Deadlift, Hansu powerbar
155x8 RDL
265x4
353x2
+belt
407,452x2
490 2x2
501x2
4” Blockpulls
523,529x1
2.25” Deficit Deadlifts
+straps
463x3,5
HS CSR
90,180x8
270x12
320 2x8
Not sure how much I talk about my mood or mindset going into training, but I would say I was a bit scared heading into this morning’s session - definitely not excited to begin. I knew what needed to be done, and that it wouldn’t be easy. It was going to push me into deep waters; there was nothing for it but to get swimming. Pulled 18 reps over 450 today, so I know my deadlift is getting stronger
“Then she whispered in my ear no matter how long it takes
You can make it, every myth about your home and your state
We can break it, and no matter what you do let them boys know you smart
Stand up for the poor and keep God in your heart”
-David Banner, Faith
Dustin07
Legend
Last edited:
Segansational
Well-known member
So, losing weight yet looking fuller, sounds like the ideal scenario!
Hyde
Legend
9/28/25
BW 239.2
5 min Walk
Band Warmups
Fatman Pushups
BB Curls
Bench, powerbar
45x15,5
135x10
225x5
255x3
280x4,5,5
CG 2-Boardpress
295x5
300x3
Spoto Press
265 2x7
This session was brutal. Elbow was killing me & the pain was exhausting, so I had nothing left mentally for accessories. Hoping to hit a few in the garage tomorrow at lunch. Definitely going to drop barbell incline for now.
My friend, the barbell club owner, got married last night. This was a great wedding party, so I started my refeed with his reception last night, but really not loaded up at all yet for today (as evidenced by my weight this morning). Hoping to get more in today.
BW 239.2
5 min Walk
Band Warmups
Fatman Pushups
BB Curls
Bench, powerbar
45x15,5
135x10
225x5
255x3
280x4,5,5
CG 2-Boardpress
295x5
300x3
Spoto Press
265 2x7
This session was brutal. Elbow was killing me & the pain was exhausting, so I had nothing left mentally for accessories. Hoping to hit a few in the garage tomorrow at lunch. Definitely going to drop barbell incline for now.
My friend, the barbell club owner, got married last night. This was a great wedding party, so I started my refeed with his reception last night, but really not loaded up at all yet for today (as evidenced by my weight this morning). Hoping to get more in today.
sammpedd88
Well-known member
Remind me what’s up with your elbow. I remember you having issues in the past but don’t remember what the exact issue was. Regardless, that’s a great session considering you were in pain.
gphagan1
Legend
Good job pushing through and getting it in through the pain. Mobility issues with an elbow or shoulder really suck, besides the pain, it can affect so many lifts when you feel like it’s in a bind and can’t get it loosened up. Hopefully it will get better….I’m sure you thought of it, but maybe your ART guy can give you some relief.
Hyde
Legend
Left elbow is bone on bone. After my bicep was repaired in 2019, very slowly over time it started building up spurs and mineral deposits, inhibiting range of motion (unbeknownst to me). Eventually this started making my overhead press very wonky and I had a sports doctor check out my pressing - we were so focused on the shoulder, which seemed to be moving fine, they didn’t realize my elbow wasn’t flexing/closing the way it should be.
So eventually after nerve testing and an MRI, a top surgeon at North Western in Chicago figured out I was doorjammed by the spurs. So he scoped it out, took 3 pieces out the thickness of a pencil, but reported I was already osteoarthritic before he even started cleaning.
So there is very little ROM in that elbow - I can’t overhead press or incline or close grip anything because the elbow just doesn’t bend enough. The pain and inflammation when I try to push it becomes truly excruciating, and lingers for weeks. Yesterday’s bench session is from incline the last 3 weeks degrading things.
sammpedd88
Well-known member
Man it’s a wonder you can bench at all with those issues. Just a testament to your work ethnic. I’ve got some nerve issues in my left elbow. My ulnar nerve was slipping out of its groove and creating a snapping feeling when I benched. The pain got really bad after the third incident so I went to a PT and got some dry needling, estim, and laser therapy done to it. Has worked wonders over time. I’m sure your ART guy can work on your elbow and get some of the inflammation out. Does BPC/TB help at all?
Last edited:
Hyde
Legend
He’s been working on it weekly but it’s been degrading as the incline has come in - I haven’t been able to keep up/adapt to it unfortunately.
BPC is actually a good idea; that could likely help get things back under control. Topical curcumin hasn’t been able to cut it.
The problem is not just inflammation, but also tissue binding/adhering on that tricep, bicep and forearm due to all the pain and inflammation (and being pushed to lengthen more than typical). I’m going to try some ice therapy as well (icing and scraping with ice cubes).
sammpedd88
Well-known member
The icing sounds like that would do some good too. I’ve never scraped with ice but I’ve had it done with a scraping tool. I hope you start improving quickly. At least the meet is behind you can you can cut back on what you need to now and get back at it hard as your elbow improves.
Random question…..I know you’ve pinned l-carnitine PWO. What amount do you normally use?
Hyde
Legend
Yeah my ART guy wants me scraping with ice cubes over the tricep, and icing it some for the extra bloodflow surge once it warms back up to help clear inflammation faster. I did some after the last post and it didn’t take too long.
400mg yields a pretty pronounced effect. If I use Mike Arnold’s I take 500 to get the full 100mg Choline from 1ml, but I think 400 works just as well.
200mg is plenty on off days if not cutting; everything it can do systemically can generally be accomplished by that dose daily. Only enhanced fat loss and endurance can really benefit from the higher doses. CrossFit athletes will use up to grams per day (we’re talking 2-3cc shots before 1-2 sessions per day). Bodybuilders typically 500-1,000 pre-cardio on a cut.
sammpedd88
Well-known member
Man 2-3 cc’s multiple times a day is crazy. Yeah I’ll stick to the 400mgs PWO and 200 on days off. Good luck with healing the elbow. Sounds like it’s on the right track for healing.
Dustin07
Legend
you answered my question before I formulated the words:
so with that in mind what is your mindset/plan/goal here if incline might be the major culprit, have you considered giving incline a small rest?
I went back to your Dec 2023 run up to 405 and I see you definitely did have incline in play during that, but it was sorta sparse (I did scroll rather fast, but it seemed like incline wasn't a "focus".) you also were running db inclines here and there at what looked like light weight for you. do you have better mobility/less pain with db inclines today than with barbell or is it the same?
Dustin07
Legend
also fwiw, I actually went back to scroll through nov-dec 2024 first and I could see quickly that it wasn't 2024, but 2023 that you made that big push. hot damn how time flies!!! Seems like it was just a few months ago watching you chase 270lbs with 27 chocolate chip waffles for breakfast washed down with a tub of butter 
Hyde
Legend
When you are drug tested, you have to be craftier with all of your drug use - you have to stick to things that are untestable/hard to test for. Carnitine, choline, GH, insulin, meldonium, DADA, peptides etc been in play for all of CrossFit. Just takes years for the knowledge to trickle down. But you can take a shot of GH and delay getting a test for a couple hours and pass a test, and the rest were/are totally untestable.
You can get away with off-season acute test suspension around training even too, if you had the need for more muscle and could get just turn down a random test one time for a few days.
you answered my question before I formulated the words:
so with that in mind what is your mindset/plan/goal here if incline might be the major culprit, have you considered giving incline a small rest?
I went back to your Dec 2023 run up to 405 and I see you definitely did have incline in play during that, but it was sorta sparse (I did scroll rather fast, but it seemed like incline wasn't a "focus".) you also were running db inclines here and there at what looked like light weight for you. do you have better mobility/less pain with db inclines today than with barbell or is it the same?
Yeah I said in the post about it I’m going to drop it. You do not have to do any incline or overhead work to make a big benchpress. They’re just great additional avenues for hypertrophy and novelty, but never necessary. I believe they should be used if you can, but you unequivocally do not need them for competition benchpress.
Yes DBs let you just move wherever unilaterally as needed. But you can’t really load them, especially when you consider how hard it is to clean 100+lbs per hand without bending the elbow acutely. You have to fling it much further away from the body, so that also limits how heavy a db I can get into position.
Dustin07
Legend
oops, I missed that... see it now. my brain was already just busy analyzing the elbow and contemplating any possible solutions lol.
akboom87
Well-known member
To clarify on the incline and overhead work for bench, do they still carryover to bench or no?
Hyde
Legend
9/29/25
BW 242.0
Band Pulldowns/Pullaparts
Chin-ups
50 total reps, various grips
Swissbar Hammercurls
45 2x10
DB Rear Delt Flyes
35x20,15,15
Got these accessories done on lunch break in the garage.
Picked up 3 more lbs from the refeed yesterday, for 4 total increase from Friday - not bad. Had a nice family dinner at the in-laws yesterday; Dad grilled out & I had a lot of mac n cheese too. Didn’t try to hammer things, just make sure I got 5-600g carbs in over the day and be in a surplus without feeling bad.
BW 242.0
Band Pulldowns/Pullaparts
Chin-ups
50 total reps, various grips
Swissbar Hammercurls
45 2x10
DB Rear Delt Flyes
35x20,15,15
Got these accessories done on lunch break in the garage.
Picked up 3 more lbs from the refeed yesterday, for 4 total increase from Friday - not bad. Had a nice family dinner at the in-laws yesterday; Dad grilled out & I had a lot of mac n cheese too. Didn’t try to hammer things, just make sure I got 5-600g carbs in over the day and be in a surplus without feeling bad.
Hyde
Legend
Yes; they can be loaded seriously & will give more pronounced development of the pecs and front delts, or even triceps depending on grip/angle - and a bigger muscle increases strength potential. Nevermind the actual strength they build in their own planes of motion. I think they are top notch choices and do miss them often.
But the only thing you HAVE to do for a big bench is bench. Everything else is only a potential accessory, in that regard.
akboom87
Well-known member
Gotcha I just wanted to make sure I was understanding what you was putting down.
sammpedd88
Well-known member
Looks like your elbow didn’t slow you down on the chins.
Hyde
Legend
You know it never really does. I still can’t close the elbow fully, so I end up further out from the bar than everyone else & it looks a bit lopsided, but I do them to the best of my ability - and honestly, they still just work for me.
Scraping with the ice cubes and some Penetrex earlier prior seemed to help. I’ve just done another round of those again now getting ready for bed.
sammpedd88
Well-known member
Hey what ever works for us, right? Keep it up with the ice and scraping. Penetrex is some pretty decent stuff. Hit it with some BPC too!
Dustin07
Legend
yeah thats pretty interesting and a good sign I'd think. I sometimes get a sore left elbow on tricep work and have to find a good ROM for things like OH extensions or it can feel like a really bad bruise. occasionally I shift grip on lat pull downs and pull-ups for the same reason. but then again honestly everything hurts a little until its warmed up lol
Hyde
Legend
9/30/25
3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
Cambered Bar Suitcase Carries
SL Glute Bridges
BW Squats
Squat, Giant Cambered bar
85,195x5
305x3
+belt
371x3
415 6x2
Hi Bar Pause Squat, Rogue squatbar
+heels & deadlift belt
165,275x1
363 4x5
Got in a bit later than I wanted to, and ended up spotting/coaching several lifters as the club owner is on honeymoon & the other resident coach had surgery yesterday. So there just wasn’t time for accessories, BUT the squatting I did was excellent training for this explosive/technical focused day. Plus helped a lot of people make some good gains, which builds momentum in the environment up.
3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
Side Plank Activations
Cambered Bar Suitcase Carries
SL Glute Bridges
BW Squats
Squat, Giant Cambered bar
85,195x5
305x3
+belt
371x3
415 6x2
Hi Bar Pause Squat, Rogue squatbar
+heels & deadlift belt
165,275x1
363 4x5
Got in a bit later than I wanted to, and ended up spotting/coaching several lifters as the club owner is on honeymoon & the other resident coach had surgery yesterday. So there just wasn’t time for accessories, BUT the squatting I did was excellent training for this explosive/technical focused day. Plus helped a lot of people make some good gains, which builds momentum in the environment up.
SkRaw85
Legend
Days like this separate the men from the boys. Way to dig!9/26/25
4 min Assault Bike
Scap Pushups
Bird Dogs
Suitcase Carries
SL Glute Bridges
RDLs
Deadlift, Hansu powerbar
155x8 RDL
265x4
353x2
+belt
407,452x2
490 2x2
501x2
4” Blockpulls
523,529x1
2.25” Deficit Deadlifts
+straps
463x3,5
HS CSR
90,180x8
270x12
320 2x8
Not sure how much I talk about my mood or mindset going into training, but I would say I was a bit scared heading into this morning’s session - definitely not excited to begin. I knew what needed to be done, and that it wouldn’t be easy. It was going to push me into deep waters; there was nothing for it but to get swimming. Pulled 18 reps over 450 today, so I know my deadlift is getting stronger
“Then she whispered in my ear no matter how long it takes
You can make it, every myth about your home and your state
We can break it, and no matter what you do let them boys know you smart
Stand up for the poor and keep God in your heart”
-David Banner, Faith
Hyde
Legend
10/1/25
BW 238.0
8 min Incline Walk
Widegrip Bench
45x15
135x10
185x8
225 4x6
255x4
275,300x2
315x1
Very Low Incline Williams Extensions
warmups
65,70x6
70x10
V-Bar Cable Tri Pressdown
99x25,21
Lat Pulldowns
121x15
165,187,209x10
CS Tbar Row
100x6
135,160x8
180x6
V-grip Chin-ups
3x10
Standing Calves
120x13,12,10,11,9
60 second stretch
BB Shrugs
45,225,315x3
+belt & straps
405x20
425x16
Solid session last night at the commercial gym. Brought in some Widegrip bench volume to replace the Incline work as it is very easy on the elbow with high transfer. Went ahead and worked up to 315 after since I haven’t touched it since the meet, to get ready for actual heavy bench day this Sunday. Williams Extensions continue to blow up, which probably explains how I’ve managed put over 10% on my Pressdowns in a month successfully without gear or weight gain. Lots of upper back work tonight.
BW 238.0
8 min Incline Walk
Widegrip Bench
45x15
135x10
185x8
225 4x6
255x4
275,300x2
315x1
Very Low Incline Williams Extensions
warmups
65,70x6
70x10
V-Bar Cable Tri Pressdown
99x25,21
Lat Pulldowns
121x15
165,187,209x10
CS Tbar Row
100x6
135,160x8
180x6
V-grip Chin-ups
3x10
Standing Calves
120x13,12,10,11,9
60 second stretch
BB Shrugs
45,225,315x3
+belt & straps
405x20
425x16
Solid session last night at the commercial gym. Brought in some Widegrip bench volume to replace the Incline work as it is very easy on the elbow with high transfer. Went ahead and worked up to 315 after since I haven’t touched it since the meet, to get ready for actual heavy bench day this Sunday. Williams Extensions continue to blow up, which probably explains how I’ve managed put over 10% on my Pressdowns in a month successfully without gear or weight gain. Lots of upper back work tonight.
gphagan1
Legend
Good upper body workout…glad you were able to work around the elbow. And that’s some good heavy volume on those shrugs….A Grizzly Bear would approve. Actually it got me to thinking that I need to add in some shrugs every once in a while.
akboom87
Well-known member
Crazy 425x16 shrugs man!
Hyde
Legend
Easiest part of that workout homie; just squeezing the trap muscles up slowly a few inches at the end of the session.Crazy 425x16 shrugs man!
Hyde
Legend
10/3/25
3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
KB Suitcase Carries
SL Glute Bridges
RDL
Deadlift, Tex Powerbar
155x6
265 2x2
331x3
+belt
375x2
408 6x2 short rests
4” Blockpulls
442 2x5
2.25” Deficit w/ straps
375 3x6
Band Pullaparts
Mini 3x35
GHR, moved forward a hole
3x10
Another day in the books. This was the Explosive/light day for deadlifts, but per usual my goose is always cooked on this program. Made GHR even harder, so those were really cooking me today. Bringing test this week up to 140mg. Trying to survive a couple more weeks of this program on low doses to clean up faster before bumping things up any further to aid recovery.
3 min Assault Bike
Scap Pushups
Cat Camel
Bird Dogs
KB Suitcase Carries
SL Glute Bridges
RDL
Deadlift, Tex Powerbar
155x6
265 2x2
331x3
+belt
375x2
408 6x2 short rests
4” Blockpulls
442 2x5
2.25” Deficit w/ straps
375 3x6
Band Pullaparts
Mini 3x35
GHR, moved forward a hole
3x10
Another day in the books. This was the Explosive/light day for deadlifts, but per usual my goose is always cooked on this program. Made GHR even harder, so those were really cooking me today. Bringing test this week up to 140mg. Trying to survive a couple more weeks of this program on low doses to clean up faster before bumping things up any further to aid recovery.
Dustin07
Legend
OK so you did deads, rack pulls, then deficit. is it intentionally in that order so that you are prefatigued when you go into the deficits?
In the past I had done the exact opposite, maybe a few deads, but then go into my deficits, and either finish with rack pulls or standard pulls off the ground because the deficits help me with mobility/ROM. I hadn't even contemplated doing them last.
I've really liked chasing my deficits up to whatever my planned top set is for the day (say 315 or something) then going to the rack because in my mind, its like working up to a top set still (not gassed) and the ROM just gets easier for that heavy weight in my hands stimulation I'm looking for.
In the past I had done the exact opposite, maybe a few deads, but then go into my deficits, and either finish with rack pulls or standard pulls off the ground because the deficits help me with mobility/ROM. I hadn't even contemplated doing them last.
I've really liked chasing my deficits up to whatever my planned top set is for the day (say 315 or something) then going to the rack because in my mind, its like working up to a top set still (not gassed) and the ROM just gets easier for that heavy weight in my hands stimulation I'm looking for.
Hyde
Legend
The logic is you deadlift first because you want to practice the relevant comp lift well, when freshest. You don’t want to lift crappy here.
Then add weight with a partial ROM, because this helps acclimate the body to heavier weight for a lower recovery cost than full ROM. I am not particularly strong at all from blocks, so these always really push me. It’s really important to do these in the position you’d be in an actual deadlift, leaned forward with the bar starting at 13” midshin. A lot of people really mess one or both of those up using a power rack, because they turn their chest upright at the start to turn it into a different advantaged movement. OR they start with the bar too high, close to the knees, where they are getting into a powerful starting position. This should be a tough start!
Then deficits last because you are doing the least absolute load, just focusing on picking up extra volume in a big ROM to drive hypertrophy in the exact muscles necessary for the comp lift. This is just about spending whatever is left in the bank well on something with high transfer rate. You could think about closegrip bench for this, or Duffalo bar, something with longer ROM/time under tension.
Hyde
Legend
10/5/25
BW 240.0
3 min Assault Bike
Reverse Arm Circles
Band Wamrup
Push-ups
Bench, Hansu Powerbar
44x10,5
154x5
199x1
243,264x2
297 3x2
CG 2-Boardpress
264,275x5
Plate Raise to Overhead
22,44x3
55 4x10
alt w/ DB Rear Delt Flyes
30,35x15
40x12
Wide NG Lat Pulldowns
100,120,130,130x15
Didn’t have anyone to liftoff, so to be close enough to self-unrack I hit the jcups when I press. So second set of 297 I moved further out, but unracking from that stretched position unseated my shoulder some & I strained my left pec slightly. Made it through the last triple and adjusted the training downward from there to avoid making it worse.
It was also just heavy; spent all day yesterday driving & visiting my dad in the hospital. He’s in a ton of pain while they’re trying to break up a blood clot in his leg. So I probably didn’t have enough food yesterday either besides the stress.
Took 30mg of Mk677 and a 200mg shot of Deca (like they’d administer after a surgery) post-training to help nip this in the bud.
BW 240.0
3 min Assault Bike
Reverse Arm Circles
Band Wamrup
Push-ups
Bench, Hansu Powerbar
44x10,5
154x5
199x1
243,264x2
297 3x2
CG 2-Boardpress
264,275x5
Plate Raise to Overhead
22,44x3
55 4x10
alt w/ DB Rear Delt Flyes
30,35x15
40x12
Wide NG Lat Pulldowns
100,120,130,130x15
Didn’t have anyone to liftoff, so to be close enough to self-unrack I hit the jcups when I press. So second set of 297 I moved further out, but unracking from that stretched position unseated my shoulder some & I strained my left pec slightly. Made it through the last triple and adjusted the training downward from there to avoid making it worse.
It was also just heavy; spent all day yesterday driving & visiting my dad in the hospital. He’s in a ton of pain while they’re trying to break up a blood clot in his leg. So I probably didn’t have enough food yesterday either besides the stress.
Took 30mg of Mk677 and a 200mg shot of Deca (like they’d administer after a surgery) post-training to help nip this in the bud.
akboom87
Well-known member
Hope all goes well for your dad.
Also hoping for a quick recovery on the strained pec man!!
gphagan1
Legend
I hate to hit the jcups….that’s how I originally tore my upper pec and shoulder, when the weight came crashing down. It’s been over 20 years and I still have a little PTSD if I hit one today. Hopefully the strain isn’t too bad, and heals quickly. I’m sorry your Dad is going through that, but thankfully they seen the blood clot and are able to break it up. I will keep your Dad in my prayers.
Last edited:
sammpedd88
Well-known member
How’s the pec feeling today? Also, prayers for you dad. I hope he’s feeling better today.
Segansational
Well-known member
Echoing this
Hyde
Legend
A little sore, but I stuck a full 5mg vial of TB500 in the side of it near the shoulder last night too, which is an area that never gets pinned. Hard to say if it’s just PIP or the strain, but probably both. No bruising, and it hurts less than the one from spring on the other side, so hopefully it’s not a big stinker. Got a couple more vials of TB500 I can throw at it too over the next couple weeks.
Dad has been in the hospital for 2 weeks tomorrow, so not really anything happening fast. He is in a better hospital this last 5 days or so though.