Hyde’s Strength Odyssey

[jswain34]

If you can get an old tire or two to drop onto that works great as well. The Titan red drop pads are great, but like $140.

Tires work for me, thanks for the tip.

 

[Hyde]

10/07/20 - Wk1, Bench
BW 250.2

Monster Miniband Facepulls, Tri Pressdowns, Rows
3x25 each, constant circuit

Band stretches

Bench
45,95,135x10
185,225x5
250x10

Axle High Incline Bench
135x15
155x12
175x9
185,190x7

Axle Skullcrushers
45x20
70,80x15
85x11+20 closegrip pump presses

Reverse Hyper
90x20

5’s week for the 5/3/1 bench, which felt kinda awkward & heavy. Honestly everything seemed a little weak, but I got some good work in so NO RAGRETS

Invalid Link Removed

 

[jswain34]

You’ve been elevating the top of the xbar above the top of the side polls lately too...the y2 or y3 yoke would be nice since itd give you the option to have it that high but have both anchor pins in there. That’s legitimately my only “con” about owning one of these as a rack.

 

[Hyde]

You’ve been elevating the top of the xbar above the top of the side polls lately too...the y2 or y3 yoke would be nice since itd give you the option to have it that high but have both anchor pins in there. That’s legitimately my only “con” about owning one of these as a rack.

Oh I actually don’t have any more pins; I bought it how you see it (sans jcups too). We’ve never used 2 pins a side on yoke so I would say it’s a non-issue for stability.

 

[Hyde]

10/08/20 - Wk1, Deadlift

Foam roll, fire hydrants, mountain climbers, hip stretch

Squat
45,135,185x5
235x3
285 5x5

Deadlift, deadlift bar
135,225,315x3
+hookgrip
385x1
420x2

Dynamic Deadlift, 30 sec rests
315 8x3

Circuit (4 rounds of 5 reps each):
Pull-ups
GHR
205 Barbell Rows
205 Box Sumo Deadlift

Nice to be able to hit the GHR again. Took it very easy with them but I think they will be helpful in rebuilding my hamstring strength. Box Sumo however was garbage. Got absolutely nothing out of that, so I won’t be trying those again.

 

[jswain34]

I like the box sumos for higher reps & finishing every 3rd rep - thats how the elitefts article I read recommended doing them. I could see why you didnt think they did diddly doing them light for 5 reps. Maybe give them one more shot in that fashion and let me know what you think one way or the other. Or dont, lol.

Heres Casey Williams’ article: Invalid Link Removed

Heres another article that talks about the standing up every 3rd rep:

Invalid Link Removed

 

[Hyde]

I like the box sumos for higher reps & finishing every 3rd rep - thats how the elitefts article I read recommended doing them. I could see why you didnt think they did diddly doing them light for 5 reps. Maybe give them one more shot in that fashion and let me know what you think one way or the other. Or dont, lol.

Heres Casey Williams’ article: Invalid Link Removed

Heres another article that talks about the standing up every 3rd rep:

Invalid Link Removed

I actually did 6 reps, standing every 3rd, but I was too lazy to type extra.

Thanks for the reading, J - I was sitting too far back, which was screwing with the bar path and cheese-grating my legs. I don’t think I will add any real weight (yet) because I think it’s supposed to be done lighter and I obviously need to figure it out still. Plus we know my lateral hamstrings are particularly fragile, so I want to strengthen them without testing them for now.

 

[wfreiling]

10/07/20 - Wk1, Bench
BW 250.2

Monster Miniband Facepulls, Tri Pressdowns, Rows
3x25 each, constant circuit

Band stretches

Bench
45,95,135x10
185,225x5
250x10

Axle High Incline Bench
135x15
155x12
175x9
185,190x7

Axle Skullcrushers
45x20
70,80x15
85x11+20 closegrip pump presses

Reverse Hyper
90x20

5’s week for the 5/3/1 bench, which felt kinda awkward & heavy. Honestly everything seemed a little weak, but I got some good work in so NO RAGRETS

Invalid Link Removed

Does your axle weigh 45lb? Mine is only like 25lb I think. I ask because I wish I had one that weighed what my power bar does

 

[Hyde]

Does your axle weigh 45lb? Mine is only like 25lb I think. I ask because I wish I had one that weighed what my power bar does

Yes, it’s a Samson Strong axle. Rogue makes a 25lb one they have at warehouse gym we go to and we had a guy from an old gym we knew make a pink 25lb axle we keep there as well. Ironmind’s Apollon’s axle is heavier and so is the Bartos model - they are often 60-80lbs empty in the open shows.

Best bet is to just find someone to fabricate one up for you on the cheap.

 

[Hyde]

Bought a new glucometer, test strips, and lances on a solid sale at CVS. Going to try to start getting more useful information on my diet. I know how I feel when I feel pretty good in training, energy-wise, but I need to figure out what that looks like as a number so I can then see what food combos put me there and for how long.

This is directly how Nathan Payton programs his athletes’ periWO/comp nutrition and I feel like it could be beneficial in continuing to refine mine.

 

[jswain34]

Thats pretty neat that he goes that in depth with his recs. Does he have a number that will give an “optimal” result for most people or is it based on data collection then making recs based on how the individual feels at a given #?

 

[Hyde]

Thats pretty neat that he goes that in depth with his recs. Does he have a number that will give an “optimal” result for most people or is it based on data collection then making recs based on how the individual feels at a given #?

He didn’t give a number and said the plan is always 100% tailored to the individual. Great podcast:

Invalid Link Removed

 

[Hyde]

10/11/20 - Wk1, OHP
BW 249.2

Agile...6?
Arm Swings, Band Shoulder Stretches
PVC Shoulder Dislocates, PVC Snatches

10” Log Strictpress, one-motion first rep
72 2x8
92,112,132,152,157,162,167x8

Underhand Pulldown
120,150x12

Chin-ups
2x8, 3x7

ss w/ Low Incline DB Press
50,60,70,75,85,95x10

Felt great coming back to the log; found my groove immediately. Doesn’t seem to bug my shoulder the way the axle and barbell kinda do at lockout. Didn’t use any equipment or even chalk & just focused on laying a foundation for the weeks ahead.

 

[Hyde]

10/12/20 - Wk2, Squat

Reverse Hyper
90x20

Agile 8

Squat
45 3x5
135,185,235,275x5
+belt
315,325,335x10

Legpress
3,4,5,6,7 plates x15

GHR
3x7

Bleh. Leg day sucks. Back wasn’t feeling good at 275 so put the belt on and had no further issues. Working back into the GHR carefully.

 

[jswain34]

I assume this was at the commercial gym with Jess? Also, have you seen the new scout RH from Rogue? Thing looks absolutely ideal for a garage gym.

 

[Hyde]

I assume this was at the commercial gym with Jess? Also, have you seen the new scout RH from Rogue? Thing looks absolutely ideal for a garage gym.

Yeah the Golds Express you came to train at, Crunch Fitness bought it out as a temp location while they are finishing a new facility around here. So all the same equipment is there for now, including the EFS GHR.

Yeah I thought it was neat it can fold up, but I watched a very unbiased YouTube review and it lifts off the ground every rep - that would drive me nuts, and prevents loading it with anything more than prehab weight.

I would say if you absolutely don’t have the room to leave one set up somewhere it’s a great option. For folks in an apartment small apartment maybe. But if you can make a permanent space, I am absolutely in love with my Titan economy h-pnd. Solid as a rock, very affordable, it just works. Better than the multi-hinge expensive ones I’ve used too. And the convenience of it being set up is critical to the ease of use. I just jump on as I walk out the garage before I go to the gym, or when we get back from a long drive.

 

[jswain34]

Thanks for that info. I hadn’t fully researched it yet but the little bit I had seen hadnt mentioned that at all.

If it comes down to having a permanently set up GHR vs a permanently set up RH I’ll be going GHR but if I have room (and funds) for both then ill be betting the titan one. It sucks the combo RH + GHRs (eg. Rogue Donkey) are like 2k. The space thats saved with a combo unit aint worth an extra 8-1200$.

 

[Hyde]

My abs are smoked. It’s too soon to have DOMS from squats this morning, I wore a belt, & squats never give me sore abs - this is from logpress yesterday! Which also explains why my back was hurting today without a belt; my abs were shot and not stabilizing my core sufficiently.

So if you hate ab training, just train the log

 

[Hyde]

10/14/20 - Wk2, Bench
BW 250.4

Cable Facepulls, Tri Ext, One-Arm Rows
50 3x25 each, non-stop circuit

Bench
45x10,5
95,135,185x5
210,240x3
270x6+1 assist

Incline Bench
145x12
165x10
185x8
210x6
225x5

Swissbar Skullcrushers
25,45,65x10
85 2x15

Bench was clicking pretty good, but everything just felt a little heavy today, which is alright. Good day in the books.

Also, took my final 2mg shot of TB500 yesterday. I never resumed Mk677 after the show to keep a handle on my prolactin.

 

[jswain34]

Going w/ a 3/5/1 layout from Beyond im guessing?

 

[Hyde]

Going w/ a 3/5/1 layout from Beyond im guessing?

No sir, last week was 5’s week and this week was 3’s for Bench. I think I wrote down 255 for 5+ last week, but only did 250 because it felt heavy coming back to Bench. This week 270, next is 290 for 1+

 

[jswain34]

No sir, last week was 5’s week and this week was 3’s for Bench. I think I wrote down 255 for 5+ last week, but only did 250 because it felt heavy coming back to Bench. This week 270, next is 290 for 1+

Jeez. Somehow I missed “week 2” as the heading. Yesterday was a long day lol. Carry on.

 

[Hyde]

10/15/20 - Wk2, Deadlift
BW 249.2

Reverse Hyper
90 3x10

Agile 8

Jumps in place
2x3

Deadlift, Tex deadlift bar
135x5
225,315x3
+hookgrip
365x1
+belt
415x1
450x2

Dynamic Deadlift
320 6x3, 30 sec rests

Done in rotation but resting as needed:
Pull-ups 4x6
GHR 4x7
BB Rows 225x5,6,7,8
KB Swings 44 3x15

Tried the Sumo Chair deadlift but I feel like my low back is too fragile for it atm and I really don’t need it at all; the point is to pick accessories you can build on so I brought some glute work into the fold.

 

[Hyde]

So I believe my blood sugar is effected by “the Dawn Effect”; my blood sugar is consistently about 10pts higher when I wake at my normal time (97-99) and an hour or so later it’s down to 88-90 fasted. Several hours after a meal it will be 90 later in the day. So this is all fine, but a bit weird.

Also, blood pressure this morning was 116/72 with pulse of 66.

Overall, doing pretty good for 248.2lbs.

 

[jswain34]

There’s also the samogyi effect where you go hypo while you sleep and then theres an excessive rebound of glucose in the morning. Only way to tell would be to take your blood sugar at some point in the middle of the night to early morning (2-3am). If you’re hypo - its samogyi. If you’re not, then its just from +/- normal AM hormone secretion (GH, cort) & catelcholamine release. Most people will have a higher BS in the AM than the rest of the day due to this anyway.

Both of these are more common in diabetics, especially samogyi as the patient’s insulin injection is what causes the overnight hypo episode 99% of the time.

 

[Hyde]

There’s also the samogyi effect where you go hypo while you sleep and then theres an excessive rebound of glucose in the morning. Only way to tell would be to take your blood sugar at some point in the middle of the night to early morning (2-3am). If you’re hypo - its samogyi. If you’re not, then its just from +/- normal AM hormone secretion (GH, cort) & catelcholamine release. Most people will have a higher BS in the AM than the rest of the day due to this anyway.

Both of these are more common in diabetics, especially samogyi as the patient’s insulin injection is what causes the overnight hypo episode 99% of the time.

Great info. I have never felt hypo waking up to pee in the middle of the night at all (and I have gone hypo during some brutal training) but it would be neat to check if I can remember when I wake up.

My mom’s mom is diabetic, and my dad’s dad was, but his was from alcoholism. Nobody else has been, not even my dad who was 300+lbs for almost 4 decades and still isn’t - still obese at 70 years old. So that gives me hope that diabetes isn’t really going to be an issue for me. I’ve also been at ~90 fasted glucose since I started getting bloods at 21, even being older and much heavier.

 

[Hyde]

10/17/20 - Wk2, OHP

Heel-Toe Walks

Agile 8

Band Shoulder Stretches, Facepulls, PVC dislocations & snatches

10” Log Strictpress, one-motion first rep
72,92,112,132,152,172,177,182x6
+belt, wraps, chalk
187x5 (started to black out)

Axle Clean once & Pushjerk
25,75,115,165,185,195,205x3

Cable Tri Pressdowns
70x100 total reps

Cable Facepulls
70x100 total reps

Good day, moved onto 6’s for strict log. 187 one-motion was the best one, but just kinda ran out of air finishing rep 5. Also touching the axle to keep a handle on that technique.

Doing a Christmas charity contest on Dec 12 that is max log, axle, floor deadlift, 18” deadlift, & Farmer’s hold. Focus right now is slowly cutting down, but using that show to help keep my training structured. I don’t have any hard number goals; just trying to use the show as a guide towards progression.

 

[jswain34]

That’s a pretty demanding show man, damn. Static strength all day there. Keep your lumbar feeling freshly and your prehab up going into that one.

 

[Hyde]

That’s a pretty demanding show man, damn. Static strength all day there. Keep your lumbar feeling freshly and your prehab up going into that one.

It’ll just be for fun, and you can basically pick what events you even want to do. So if I don’t want to do one of the deadlifts or presses, no biggie. I am not doing a long peak or worried about lifetime bests - just going to take what’s there on the day.

 

[Hyde]

10/19/20 - Wk3, Squat
BW 248.6

Agile 8

Squat
+warm pants
45,135x5
225,275,325,365x3
+sleeves
385x3
+belt
405,425,445x3

Trapbar Hi-handles
245,295,345x10

Reverse Hyper
90 4x10

Traveled yesterday for baby shower with family, so I slept this morning and skipped the gym for an evening garage session. Layered up and stayed pretty warm. Everything with squats was just clicking from the get-go so I was able to work with confidence. Felt like I probably could have jumped one more time to 465 if I had to, but this was training not testing.

 

[Hyde]

10/21/20 - Wk3, Bench
BW 250.2

Cable Facepulls, Tri Pressdown, One-Arm Rows
50 3x25

Bench
45x10
95,135,185,225x5
255x3
280x1
290x4

Incline Bench
135x8
185x6
215 4x6

Swissbar Rolling Tri Ext
45,75x10
85 2x18

Seated DB Shoulder Press
45x25,20

Low Cable Flies
30x20

Good day of benching - felt stronger than last week, especially on incline work.

Deadlift tomorrow night then rest for bloodwork Monday morning. November 1st it’s time to start recomping!

 

[BennyMagoo79]

Whats the plan?

 

[Hyde]

Whats the plan?

Well, we know we don’t want more children after my son is born, so I feel better now about playing with some 19-Nors (regardless of their greater HPTA impact).

I have been looking at some Dienelone Enanthate I have been planning on using with a replacement dose of test to minimize sides. 400mg Dien E & 150-200 Test E pinned for 10 weeks. Could add 100mg Masteron E and/or orals to add if decide to.

I have this max out contest 6 weeks into the cycle, but the overall goal is to cut/recomp to set me up better for next year with regards to strength/bodyweight. Don’t really want to be this fat.

 

[Hyde]

I should probably mention that I am not super concerned with the absolute numbers I hit at the comp or setting lifetime bests for the sake of it - what matters to me is preserving my current muscle/base strength while stripping bodyfat. So this isn’t an all gas-no brakes scenario, and I would like to remain healthier longer so I probably won’t use orals the first part of the cycle. While they would improve my contest performance, they actually will likely increase odds of injury since I’ll already be in a deficit, which would be entirely counterproductive.

 

[Hyde]

10/22/20 - Wk3, Deadlift
BW 249.2

Agile 8

Deadlift, Ohio Deadlift Bar
135,245x5
335x3
+hookgrip
385,435x1
+belt
480x2

Dynamic Deadlift
335 4x3

Accessories done as a circuit with unlimited rest for 5 total rounds:

Yoke Pull-ups
5x7

BB RDLS
225 5x8

BB Rows
225x7,8,9,8,7

Reverse Hyper
90 5x10

28wk sonogram with the wife this morning so trained in garage after work - randomly got up to 79* today, so it was probably the last truly warm garage session for the year. Everything from the very beginning took a lot of effort, and I wanted to quit every step of the way, but I hung on through every set and persevered in the end.

Baby is growing healthy, and I got a little harder to kill today. A good day indeed!

 

[Hyde]

Off training like usual on Friday and then as well yesterday and today to let my body get right for bloodwork tomorrow morning before work. This also serves as a mini deload which is never a bad thing. Plan is to get my dynamic squatting followed by overhead press in tomorrow night.

Cycle will begin next Sunday, the 1st!

 

[Hyde]

10/26/20 - Wk4, Squat & OHP
BW 248.0

Reverse Hyper
90 3x10

Agile 8
Band Stretches & PVC Shoulder Dislocates

Dynamic Squat
45,135,225x5
275x3
+sleeves
315 6x3

10” Log Strictpress (one-motion 1st rep)
72,92,112,132,152,172x5
+gear
192x5
197x3
202x1+1 clean
132x12

Blood drawn this morning. Had to drive for a long day of work today and got this in tonight. Not really all that I wanted to accomplish, but what I had in the tank. Never one-motioned 202 though so that was kinda cool though!

 

[Hyde]

10/28/20 - Wk4 Bench
BW 247.6

Cable Rope Facepulls, Tri Ext, 1-Arm Row Circuit
50 3x25 each

Bench
45x10
45,95,135,185,200,230x5
260x8

Incline Bench
135x8
185x5
220 4x5

Swissbar Rolling Tri Extensions
45,65x10
85 2x20

Pretty good day for being in a slight deficit. Decided to slip 100mg of test e into the right delt today after training to begin speeding recovery up, and will begin S23 tomorrow at 30mg to get this show on the road. Then Dienelone comes onboard Sunday, Nov 1st and the party will officially begin!

Dien E @ 360-400mg wks1-11
S23 @ 30-40mg wks1-6
Test E @ 150-200mg/wk as a base

 

[Hyde]

10/29/20 - Wk4, Deadlift
BW246.2

Reverse Hyper
90x12

Agile 8

Deadlift, Tex DL Bar
135x5
225,315x3
+hookgrip
385x1
+belt
435,475x1
505x2
340 3x3

Back was aching, didn’t have nearly enough time to do my accessories (which are largest today) so packed it up - will do them tonight or tomorrow morning, when I have more energy and time.

 

[Hyde]

10/30/20 - Wk4, Deadlift Accessory
BW 247.2

Pulldowns
88x18
121,165x12
187x10

Neutral Grip Chin-ups
9,8,6,7,6

alt w/ GHR
5x9

Plate-loaded Seated Row
45/side x12
70x10
95x6,6,8

alt w/ Seated Leg Curl
50x15
90x9,10,11,12

Reverse Hyper
90 4x12

Sandbag Loads to 52” (done halfway thru reverse hypers)
137 2x3
175 2x4

Back didn’t calm down until later in the evening yesterday so I went back to the commercial gym this morning. I could tell just 135 on bb rows felt like it was going to bother my otherwise happy back, so I ditched those and RDLs for machine work. Felt so good when I got home to the garage I got my hypers in and decided to load a few sandbags in the cold morning sunshine!

 

[Swanson52]

Big fan of the neutral grip pull ups. I do them more than any other variation.

 

[jswain34]

Way to meander through that session and come out on the other side healthy and feeling good. This is how its done: don’t fight it, get some work in, live to fight another day.

 

[Hyde]

Big fan of the neutral grip pull ups. I do them more than any other variation.

Yeah they have always been a fav. I can’t do them at home on the yoke, & they’re more specific to building my log, so I went for it!

Way to meander through that session and come out on the other side healthy and feeling good. This is how its done: don’t fight it, get some work in, live to fight another day.

Thank you. I put together some furniture this evening and my back was being a little whiny from being bent over so much on the floor - one set of reverse hypers and feeling good again. You really might benefit from one.

 

[Rocket3015]

I don't think I have ever done neutral grip pull ups, I may have to give them a try.

 

[jswain34]

Thank you. I put together some furniture this evening and my back was being a little whiny from being bent over so much on the floor - one set of reverse hypers and feeling good again. You really might benefit from one.

That can get me too. I always try to work on that kind of thing half kneeling when I can. Or i just flat out lay down lol.

Trust me my man, im working on it. They always irritated my L5-S1 area but i think i was always trying to overdo them because when I did them, which was rarely, my intention was never spine health i always tried using them as a dedicated glute accessory. When i get one I’ll start out with daily low weight/high reps just to build some movement tolerance & then eventually MIGHT start doing one higher weight day per microcycle. That scout RH is so tempting.

I forget - did you get the economy RH or standard model from Titan?

 

[Hyde]

I don't think I have ever done neutral grip pull ups, I may have to give them a try.

They are the easiest on all of the joints by far and work just as well.

That can get me too. I always try to work on that kind of thing half kneeling when I can. Or i just flat out lay down lol.

Trust me my man, im working on it. They always irritated my L5-S1 area but i think i was always trying to overdo them because when I did them, which was rarely, my intention was never spine health i always tried using them as a dedicated glute accessory. When i get one I’ll start out with daily low weight/high reps just to build some movement tolerance & then eventually MIGHT start doing one higher weight day per microcycle. That scout RH is so tempting.

I forget - did you get the economy RH or standard model from Titan?

Titan’s Economy model. I know you are a few inches taller than me but it will still be big enough for you, and it’s very sturdy. Reviews of it had 300lb guys saying it was stable for them as well.

Clint Darden does near daily RH work now and he recommends lower reps like 8-12 with more sets, and he is big on not swinging the weight and just letting it kinda act on the spine, for rehab. I have been controlling it more and feel it works as well or better than more reps just swinging it.

 

[Rocket3015]

They are the easiest on all of the joints by far and work just as well.

OK, today I just layed two pieces of pipe across the top of my power rack and gave the a try, I Love Them....Easy on the shoulders !! I almost killed myself when the pipes started to move but, I will get the welder out and we will have a permanent solution soon!!

 

[Hyde]

OK, today I just layed two pieces of pipe across the top of my power rack and gave the a try, I Love Them....Easy on the shoulders !! I almost killed myself when the pipes started to move but, I will get the welder out and we will have a permanent solution soon!!

You can weld up a couple sets for 2 different widths, but my experience is you want them fairly narrow overall to keep the biggest ROM generally. You probably won’t want to go back to straight bar!

 

[Rocket3015]

I could tell they were much more friendly on my shoulders

 

[Hyde]

11/01/20 - Wk4, OHP
BW 246.4

Agile 8
Hip Rotation on foam roller
Band Ankle Mobility (ABC tracing)
Shoulder Mobility
Band Facepulls, Tris, Lats

Soft & Deadlift belt worn for every single set

10” Log Pushjerk
72x10 strict+3
92,112,132,152x3
172 5x3
182x3

Axle Clean Once & Pushjerk
95,135,165,185,205,215,220x3

Farmer’s Hold from high blocks
230s x38 seconds

Back was really achey and locked up. Decided to just go do extensive mobility and do whatever I could, even if it just ended up being dragging a sled. Back was hurting some deadlifting the 172 log, but none of the axle cleans really bothered me so it was great to get some heavy work in on that. Back is hurting now but that’s to be expected. I chose this over being able to squat tomorrow.

First day of Dienelone Enanthate! Smooth Glute shot and the cycle is on!