Hyde’s Strength Odyssey

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Glad to see you still kicking butt in here
 
Hyde

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Last night got to enjoy a fish fry & fire at a friend’s house, and today the wife’s family came over and I grilled a big meal we all enjoyed outside since it was so nice out. So you could say I’ve been eating for strength A good rest day!

Unrelated, but current daily supplementation:

Adjustments.JPG
 

saderboy80

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Last night got to enjoy a fish fry & fire at a friend’s house, and today the wife’s family came over and I grilled a big meal we all enjoyed outside since it was so nice out. So you could say I’ve been eating for strength A good rest day!

Unrelated, but current daily supplementation:

View attachment 197364
What are the garlic extract, pomegranate extract and pine bark extract used for?
 
Hyde

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What are the garlic extract, pomegranate extract and pine bark extract used for?
Cardiovascular health/longevity/damage mitigation. Lowered bp & increased ejection fraction rate with pine bark, lower LDL cholesterol & bp with garlic, partial reversal of arterial cholesterol deposits with pomegranate.
 
Hyde

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09/07/20 - Wk4, Day1

Reverse Hyper
90x20

Agile 8

Band shoulder stretches

Dynamic SSB Squat
62,112,152x5
202,242x3
292 8x3 w/ 30 sec rests

SSB Walking Lunges
62 3x15 w/ 3 min rests

BB Curls
45x40

BB Calf Raises
95 3x20

alt w/ Seated Leg Extensions (KB hooked on foot)
8kg 3x20/leg

Easy day, but I was needing it. No time for a deload week at 27 days out, so this session is it until the week of the show. Hoping skipping today’s pressing and transitioning to the safety bar gives me enough latitude to press Wednesday.
 

saderboy80

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Cardiovascular health/longevity/damage mitigation. Lowered bp & increased ejection fraction rate with pine bark, lower LDL cholesterol & bp with garlic, partial reversal of arterial cholesterol deposits with pomegranate.
Awesome thanks man! And good luck reaching your powerlifting goals.
 
Hyde

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09/08/20 - Wk4, Day2
BW 250.2

Reverse Hyper
90 2x15

Side Bends
Short light band 2x15/side

Cycle
10 min LISS
x5 all-out 60 sec pulls, w/ 60 sec cruises between
10 min LISS

Had a bit of an experience on the cycle sprints...felt like I crossed a mental barrier & found a deeper gear. Satisfied with the work.
 
JeremyNG25

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09/08/20 - Wk4, Day2
BW 250.2

Reverse Hyper
90 2x15

Side Bends
Short light band 2x15/side

Cycle
10 min LISS
x5 all-out 60 sec pulls, w/ 60 sec cruises between
10 min LISS

Had a bit of an experience on the cycle sprints...felt like I crossed a mental barrier & found a deeper gear. Satisfied with the work.
I noticed you have three barbells..I have a good amount of home gym equipment already but I was curious as to why people get multiple barbells?
 
Hyde

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I noticed you have three barbells..I have a good amount of home gym equipment already but I was curious as to why people get multiple barbells?
Great question: different tools for different jobs. The Ohio Deadlift Bar is specifically for just that - it’s slightly smaller diameter makes it easier to hookgrip and hang onto in general, as well as letting you start from a stronger position to lift slightly more weight. Many powerlifting federations & strongman shows I compete in feature them, so this lets me practice how I play.

The thick one is an Axle Bar. It’s 2” diameter and would be the antithesis of the deadlift bar - the axle has zero whip, no collars or bearings to rotate (this makes cleans much harder), & challenges the grip heavily. It is common in strongman shows for both the clean & press event as well as the deadlift, and can serve as a great tool to build grip by doing timed holds with it or using it for accessories like curls. They are cheap and durable.

Lastly, the silver one is a cheap chrome all-purpose bar. I use it for pressing, squatting, most of my barbell work. This is the important one; if you only have one barbell it needs to be what you want to use for everything. Something like a Power Bar if you want center knurling for heavier squats, or a weightlifting bar with a smooth center section if doing more cleans/snatches or CrossFit training.

There are others out there like the Squat Safety Bar that allow you to keep your elbows much lower on squats to unload the shoulder joint and train your upper back more, Swiss/Football Bar for neutral grip pressing, the Squat Bar which is extra thick and long to support heavier squat weights without the bar oscillating the way a Powerbar will above 400, the Log which is the most common pressing implement in Strongman, and so on.
 
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09/09/20 - Wk4, Day3

Reverse Hyper
90x20

Jumping Jacks x60
Agile 8
PVC Shoulder Warmup
Band Shoulder Stretches

Axle Push Jerk (Clean once)
25x10
75x8
115x3
155 8x3 w/ 30 sec rests
175x11 RPE8?

Axle Incline Bench
25,115x10
165x8
205x9,7,7

Overhead Cable Tri Ext
70x10
100 2x10
110x10

BB Curl
45x15
65x8
85,95x5

Axle Reverse Curl
25,45,65x8

No shoulder pain today; frequency/overuse was indeed the issue. Push Jerks were really making sense finally and I think 175x11 might be an overhead rep PR actually. Definitely made some significant technical improvement!
 
Hyde

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09/10/20 - Wk4, Day4
BW 250.0

Agile 8
Glute Bridges
Foot LAX
Band Shoulder Stretches
Band Rows

Distance Jumps
2x3

Deadlift, deadlift bar
245,335x3
+hook
425,475x2
+belt
515x1
+straps
545x small hamstring tear

Reverse Hyper
90 2x15

Feeling very prepared, fed, mobilized, warmed up going into what was supposed to be 10lbs over my triples from 3 weeks ago. 515 moved really well, but almost as soon as 545 came off the ground I felt the delamination at the knee behind my right hammy - dropped it immediately.

24 days out, & I can handle all of the show weights without issue, so just going to try to heal it up and coast in healthy as possible. Not ideal, but the optimal plan for the situation.

Grateful it wasn’t worse.
 
jswain34

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Well damn it man. That sucks to hear. Have any bpc & tb laying around? Howd the hypers feel after the fact?

Congrats on that push press PR yesterday, too.
 
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Injuries suck. Heal up my man.
 
Hyde

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Well damn it man. That sucks to hear. Have any bpc & tb laying around? Howd the hypers feel after the fact?

Congrats on that push press PR yesterday, too.
I don’t; wish I had tb500 but it’s just so expensive - of course Labor Day sales were Monday so missed any deals.

I could feel the hamstring tugging on the RH if I used my right leg, so I basically did single-leg hypers with the left and just had the right leg follow along passively to flush it. Going to do this some more and try to do some short walks through the day to move blood through it.

I do have one bottle of Aggressive Mk677 still so I dug that out and took 15mg before bed. The elevated IGF1 should help healing some. RIP my blood sugar.

Injuries suck. Heal up my man.
Especially frustrating when you feel you did everything you could proactively to prevent it. Just my body saying “Nope, not today.”
 
Hyde

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Went ahead and ordered a 10mg vial of TB500. Even if it takes a while to get here, it will have me more healed by the comp and less likely to re-tear there as well, and get back to normal training sooner.
 
JeremyNG25

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Great question: different tools for different jobs. The Ohio Deadlift Bar is specifically for just that - it’s slightly smaller diameter makes it easier to hookgrip and hang onto in general, as well as letting you start from a stronger position to lift slightly more weight. Many powerlifting federations & strongman shows I compete in feature them, so this lets me practice how I play.

The thick one is an Axle Bar. It’s 2” diameter and would be the antithesis of the deadlift bar - the axle has zero whip, no collars or bearings to rotate (this makes cleans much harder), & challenges the grip heavily. It is common in strongman shows for both the clean & press event as well as the deadlift, and can serve as a great tool to build grip by doing timed holds with it or using it for accessories like curls. They are cheap and durable.

Lastly, the silver one is a cheap chrome all-purpose bar. I use it for pressing, squatting, most of my barbell work. This is the important one; if you only have one barbell it needs to be what you want to use for everything. Something like a Power Bar if you want center knurling for heavier squats, or a weightlifting bar with a smooth center section if doing more cleans/snatches or CrossFit training.

There are others out there like the Squat Safety Bar that allow you to keep your elbows much lower on squats to unload the shoulder joint and train your upper back more, Swiss/Football Bar for neutral grip pressing, the Squat Bar which is extra thick and long to support heavier squat weights without the bar oscillating the way a Powerbar will above 400, the Log which is the most common pressing implement in Strongman, and so on.
Whoa! Thanks for the detailed response! Great info and much appreciated
 
Hyde

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09/13/20 - Wk4, Day7
BW 254.0

Band Facepulls, Tris, Lats, stretches

Bench
45,95,135x10
185,225x5
250,275,300x3
315x2 RPE9
+Invictus Phoenix
335x3
355x1
375xMISS

MK and some eating with family yesterday had me jump 5lbs of water overnight! Successfully mowed the yard today without hamstring issues. Not ready to do Strongman stuff, so I benched for fun and tried out the slingshot-type product I bought at my last meet finally. Doesn’t assist quite as much as a slingshot, but feels really good. 355 flew but 375 was just too much - the bar died as soon as it came off the shirt, so to speak.

Then, people showed up I wasn’t expecting and that killed that session
 

saderboy80

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I don’t; wish I had tb500 but it’s just so expensive - of course Labor Day sales were Monday so missed any deals.

I could feel the hamstring tugging on the RH if I used my right leg, so I basically did single-leg hypers with the left and just had the right leg follow along passively to flush it. Going to do this some more and try to do some short walks through the day to move blood through it.

I do have one bottle of Aggressive Mk677 still so I dug that out and took 15mg before bed. The elevated IGF1 should help healing some. RIP my blood sugar.



Especially frustrating when you feel you did everything you could proactively to prevent it. Just my body saying “Nope, not today.”
Personally, mk 677 was great for my pec strains and interestingly improved my shoulder in which I’ve had 3 surgeries on.

I’d recommend you stick with the mk677 until you get the TB500. Anywhere from 15mg - 30mg.
 
Hyde

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Personally, mk 677 was great for my pec strains and interestingly improved my shoulder in which I’ve had 3 surgeries on.

I’d recommend you stick with the mk677 until you get the TB500. Anywhere from 15mg - 30mg.
Mk absolutely helps everything. I would say I am pain free today. I did a full bodyweight squat without mobility limitation and a set of light reverse hypers already without issue. I will probably run the Mk 8 on/4 off and then decide if I want to run another wave. I would run it to the show for sure except it always noticeably elevates my prolactin to the point of bothering existing gyno.
 

saderboy80

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Mk absolutely helps everything. I would say I am pain free today. I did a full bodyweight squat without mobility limitation and a set of light reverse hypers already without issue. I will probably run the Mk 8 on/4 off and then decide if I want to run another wave. I would run it to the show for sure except it always noticeably elevates my prolactin to the point of bothering existing gyno.
Yeah that happens to my would be minor gyno too. It’s also probably good to drop off a week before the show if you have to make a certain weight class. For me it adds 6-7lbs of water weight in 2-3 days.
 
BennyMagoo79

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Bummer about the hammi dude! Maybe its just a surface tear!
 
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I know you know your limits better than I do, but I would strongly recommend just pulling out of this comp. Hamstring issues can be especially tricky with recovery, and you're 100% better off skipping a comp. now and being able to progress throughout the rest of the year than you are going in hobbled and risking spending the rest of the year recovering from a full tear.
 
Hyde

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I know you know your limits better than I do, but I would strongly recommend just pulling out of this comp. Hamstring issues can be especially tricky with recovery, and you're 100% better off skipping a comp. now and being able to progress throughout the rest of the year than you are going in hobbled and risking spending the rest of the year recovering from a full tear.
I still plan on doing it, because I can just show up and do the weights without training and we are 100% going already (wife is judging women). But I really appreciate you saying this just the same because your perspective is dead on.

I need to continue to nurture the recovery and not worry about training for this show. 3 weeks is the medical recommendation to return to sport for a grade 1 strain, so if I just rest it now I will be much safer then.
 
Hyde

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9/15/20 - Wk5, Day2
BW 249.8

Reverse Hyper
90 3x15

Squats
BW x15,10

Boxsquat w/ Med Ball
30 3x10

“Atlas Stone” GMs
Med ball pinned w/ barbell to chest
75 3x8

Seated Leg Curls
Micro x25
Doubled Micro 2x12

Band Pulldowns
Avg/arm 3x12

Yoke Pull-ups
4x6

Band Side Bends
Short Light 2x15

BB Calf Raises
95 3x25

DB Rows
52.5 3x20/arm

BB Shrugs
225,250x15

Great session in the garage tonight with perfect weather. Did a lot of gentle feeler movements for the hamstring and had zero issues, which was terrific - even carefully deadlift my 100lb plates to load onto the yoke without issue.

Also finally felt great to do some pain-free pull-ups! I had been having pain with them previously since my elbow had popped on that 600 deadlift back at the end of June.
 
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09/16/20 - Wk5, Day3
BW 250.6

DB, PVC, Club, Band shoulder warmup/mobility/stretches

Axle Pushjerk out of rack
25x10
75x5
115x3
135,155,175 2x3 each
195,205,215x3

Axle Incline Bench
75,115,165,205x6
215x6,6,7

Cable Overhead Tri Extension
70x10
120 3x12,12,10

No issues pushing the axle today but I avoided cleans to keep the hammy safe. Could have continued to go up, but wife advised I shut it down while the jerks were still easy to keep my shoulder happy. Good looking out from her!
 
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09/19/20 - Wk5, Day6

Reverse Hyper
90 2x15

Average Band Pulldowns
3x12

Farmer’s Deadlift from 4” blocks
20/hand x10
110x5
160x5
200x1 hold for ~60 seconds

Yoke Pull-ups
9,8,8,6 (big improvement from Tuesday)

BB Cheat Curls
45x12
55,65x8
75,85,95,100,105x5

Axle Reverse Curls
45x8
70 2x8

Small session, but it was progress on everything: grip, pull-up, bicep & forearm strength! Plus (& most importantly) I had no issues deadlifting the farmers from blocks, even 400.
 

saderboy80

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09/19/20 - Wk5, Day6

Reverse Hyper
90 2x15

Average Band Pulldowns
3x12

Farmer’s Deadlift from 4” blocks
20/hand x10
110x5
160x5
200x1 hold for ~60 seconds

Yoke Pull-ups
9,8,8,6 (big improvement from Tuesday)

BB Cheat Curls
45x12
55,65x8
75,85,95,100,105x5

Axle Reverse Curls
45x8
70 2x8

Small session, but it was progress on everything: grip, pull-up, bicep & forearm strength! Plus (& most importantly) I had no issues deadlifting the farmers from blocks, even 400.
How is the hamstring coming along?
 
Hyde

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Nice!

Your idea of a 'small' session though...
Well I basically warmed up to do one max hold with light weights, did 4 sets of pull-ups and some curls

How is the hamstring coming along?
Really good I believe. Did not feel it all at any point today, and it did great with the light elevated deadlifts. Will try some VERY light squats and pulls Monday I think.
 

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Well I basically warmed up to do one max hold with light weights, did 4 sets of pull-ups and some curls



Really good I believe. Did not feel it all at any point today, and it did great with the light elevated deadlifts. Will try some VERY light squats and pulls Monday I think.
That’s good to hear man! Keep grinding away.
 
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9/20/20 - Wk5, Day7

Band Facepull, Overhead Tri Ext, Row Circuit
3x25 each

Dynamic Bench
45x10
95,135x6
+70 chain
45x6
135 3x6 comp grip
135 3x6 close grip
+Phoenix
185,205,225x6 comp grip

DB Rear Delt Flyes
20 2x20

60* Incline Closegrip
115x15
135x12
155x10

Just had some fun in the garage before a family event. Got some bench technique work in, made my tricep/lockout strength the priority to build my axle pushjerk at the show, and kept my shoulder girdle from taking much load so it stays happy for Wednesday’s pressing.
 

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What do you like/recommend the most for lockout strength? I have issues with the last part of both bench and OHP, I feel like I could lift more in the first part but run out of power in the lockout.
 
Hyde

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What do you like/recommend the most for lockout strength? I have issues with the last part of both bench and OHP, I feel like I could lift more in the first part but run out of power in the lockout.
Getting faster can help you get through a sticky top end, so if coming up on a peak then I really have found a 3-4 week wave of speed work on a secondary pressing day to be beneficial temporarily.

But at a fundamental strength level, I would use 3board work as a heavy secondary movement. Board work is how I finally benched 300 years ago, and it’s what Clint Darden (who wrote said program) recommends for his strongman clients to build lockout strength for their jerks. You can use a slingshot, but it rewards being fast so you can kinda cheat it. If you put 90% to a 3bd and pause it, you just kind of have to deal with the weight.
 

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Getting faster can help you get through a sticky top end, so if coming up on a peak then I really have found a 3-4 week wave of speed work on a secondary pressing day to be beneficial temporarily.

But at a fundamental strength level, I would use 3board work as a heavy secondary movement. Board work is how I finally benched 300 years ago, and it’s what Clint Darden (who wrote said program) recommends for his strongman clients to build lockout strength for their jerks. You can use a slingshot, but it rewards being fast so you can kinda cheat it. If you put 90% to a 3bd and pause it, you just kind of have to deal with the weight.
That’s exactly how I feel with the speed work, that if I have enough speed I can make it and not necessarily because I’m stronger. I do have a slingshot, it’s a fun way to use to get used to heavier weights but not really the same. I have to get some boards, I done pin presses but that’s not really the same thing huh? I like spoto presses, what do you think of those?
 
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For that specifically id recommend spoto presses. Im a big believer in spotos where you pause ~0.5” below your usual fail point. But if you really just want to hammer your lockout purely then 2.5-3bd press & floor press would work, in order of what I’d recommend. The bench blockz 2-5 board is a good purchase.
 

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For that specifically id recommend spoto presses. Im a big believer in spotos where you pause ~0.5” below your usual fail point. But if you really just want to hammer your lockout purely then 2.5-3bd press & floor press would work, in order of what I’d recommend. The bench blockz 2-5 board is a good purchase.
I tagged both of you guys in my thread I started about this so I don’t ruin Hyde’s log with my silly questions.
 
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09/21/20 - Wk6, Day1
BW 248.0

Agile 8

Reverse Hyper
90 3x15 (1 set was post squats(

Squat
BW, 45, 95,135,165,195,225x5
255,265x10
275x15

No belt or sleeves - just feeling everything out. No issues with the Agile 8, but not trying any jumping yet. Kept it light & focused on rebuilding some conditioning and getting a little hypertrophy in.
 
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09/23/20 - Wk6, Day3

Jumping Jacks x50
Agile 8
Squat Jumps
PVC and Band Shoulder Mobility

Dynamic Axle Pushjerk
25,75,115x3
155 6x3
175 2x5

Axle Incline Bench
75,115,165,205x6
225x6,8 PR

One-Arm Tri Pressdown w/ 2 sec holds
Avg band 4x10/arm

Very happy to clean 175 explosively without hamstring issues. Pushjerks continued to vibe, and a random incline bench PR is never a bad thing - let alone on an axle!

Mk677 began again last night after 4 days off. Today is another 2mg of TB500.

IMG_4004.JPG


Thanks, John Meadows
 
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09/24/20 - Wk6, Day4
BW 250.8

Jumping Jacks
Agile 8

Reverse Hyper
90 2x20

Seated Band Pulldowns
Avg 2x15

Deadlift, stiffbar
135,185,225,275,325x5

Yoke Pull-ups
10,8,8,7

alt w/ Side Bends
Short Light Band 2x15/side

Rear Delt Flyes
25lb plates 2x15

Hammer Curls
25lb plates 2x15

BB Circuit - Rows, Shrugs, Hip Thrusters
185x10 each, 3 rounds

Dead. Hamstring felt fine pulling 325. Only been 2 weeks so I didn’t get greedy. Pull-ups might be a PR at this bodyweight. BB complex was light, but each round was 90+ seconds of constant work with only as much rest.
 
jswain34

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Productive session there man. Glad you were able to get in some pain free pulls. Comp is next weekend?
 
Hyde

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Productive session there man. Glad you were able to get in some pain free pulls. Comp is next weekend?
Yep Sat Oct 3. Not sure how much more pulling I should do TBH. Feel like I can kinda just show up and yank away.
 
jswain34

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I dont really see what there is to gain pulling again with 8 days to go, especially with a hammy that isn’t fully 100%. You know you can handle the weight at the comp, just let that thing heal up as best it can.
 
BennyMagoo79

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Yoke pull ups? Is that from a thicker bar? Either way, that's pretty epic dude.
 
jswain34

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Yoke pull ups? Is that from a thicker bar? Either way, that's pretty epic dude.
Yea, it is. It’s 3” thick and theyre far more difficult than pull-ups on a standard bar.

Hyde, do you so them knees flexed behind you?
 
Hyde

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Yea, it is. It’s 3” thick and theyre far more difficult than pull-ups on a standard bar.

Hyde, do you so them knees flexed behind you?
Yeah, but with the crossbar basically as high as it can go it’s not bad. The hundo plates on the pegs of the yoke make it really stable.
 
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09/26/20 - Wk6, Day6

Jumping Jacks x60
Agile 8

Reverse Hyper
90 2x15

Miniband Pullaparts, Ovhd Tri Ext, Rows, Pec Flyes

Axle Clean once & Pushjerk
45 2x5
95,135,165x5
185x12 PR

Farmer’s, ~60ft down & back
110,160,190

Yoke, ~60ft down & back
165,255,345,395,445

Sandbag to 54” wall
137x3
175x3
175x9-10 in 60 seconds

Took about 4 hours with warmup, setup, teardown. Practiced everything but deadlift, & at 88-95% show weights, except press - that was 100% and a lifetime rep PR.

Yesterday was 45 min on the cycle, and will keep up the cardio this week on off days. Just a couple light sessions of speed squat & pushjerk left before the show Saturday - feeling ready & excited!
 
Hyde

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09/28/20 - Wk7, Day1

Jumping Jacks x60
Agile 8
Jigsaw on thighs, calves, ankles

Reverse Hyper
90 2x15

LISS x50 min

Was going to do some dynamic squat but could not get my left knee (right leg is the one the hammy pulled in) to stop clicking/yanking at full depth on squat with any amount of warmup. Think I’m still a little jacked from events Saturday. Bagged it and put some time on the cycle.

It’s not always the strongest who win - gotta show up healthy enough to get through the show!
 
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09/30/20 - Wk7, Day3
BW 252.2

Reverse Hyper
90 2x20
Heel-Toe walks
Jumping Jacks x60
Agile 8
Band & PVC Shoulder mobility
Band Ankle mobility

Squat
45 2x5
95,135,185x5
225 3x5

Axle Pushjerk
25,75x5
115 6x3

Backwards Sled Drags
140 5 trips down & back, ~60ft each way

Cable Facepulls/Tri Pressdown
50 3x25/each

Deload session went well. Just getting some movement in and final technical practice with overhead.

Yesterday was 45 min LISS on the cycle, and will do some more tomorrow. Friday will be heavy eating and Saturday is the comp!
 

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