Hyde’s Strength Odyssey

[Hyde]

Bounced back fast!

Still bouncing!

ohhhh might try to download that for the flight.

It’s a really cool documentary for anyone interested in strength. It will get you excited to train after vacation!

 

[MrKleen73]

Congrats on the healing progress! I love reading this.

 

[Hyde]

2/11/23
BW 225.0 (after 32 hour fast)

6 min walk

Lat Pulldown
88 3x25

ss w/ Bar Cable Tri Pressdown
38 2x25

DB T & Y Raises, Rotators, Snatches

Dynamic Bench
45 2x8
95x5,3
135x3
175 5x5 EMOM

Strictpress
45,85,115,135x12

Pec Deck
140 2x25

alt w/ Reverse Pec Deck
140x15,17

34 hour fast completed this morning, got a couple meals in then knocked out this deload session a day early. Last set of 175 was moving so fast the weights were clacking when I locked out. Big pumps today!

Both non-fasted and fasted morning weights are all down a pound from last week, and I’m seeing some positive visual changes in my abdominal fat. Starting to look less like a fat guy getting leaner and more like a lean guy who’s gotten fat

 

[SkRaw85]

Skinny fat

 

[Hyde]

2/12/23
BW 229.0

6 min walk

Back Extensions
Bird Dogs
Side Planks
One-leg Deadlifts
BW Squat

Squat
45,95x5
145,195,245,275,295,315,325,335,345x3

Dimmel Deadlift
135,185,205x20

BB Row
135,185x8
+belt & straps
235x12,15

alt w/ Straight EZBar Reverse Curls
40,60,70x10

Lying Hamstring Curl
48 2x50

Had some pain in my groin once I got to 245 on squat, but tying a wrist wrap around my thigh alleviated that so I stuck to the plan. Back to squatting 3 plates & handled 1.5x bodyweight 20 days post tear!

 

[gphagan1]

2/12/23
BW 229.0

6 min walk

Back Extensions
Bird Dogs
Side Planks
One-leg Deadlifts
BW Squat

Squat
45,95x5
145,195,245,275,295,315,325,335,345x3

Dimmel Deadlift
135,185,205x20

BB Row
135,185x8
+belt & straps
235x12,15

alt w/ Straight EZBar Reverse Curls
40,60,70x10

Lying Hamstring Curl
48 2x50

Had some pain in my groin once I got to 245 on squat, but tying a wrist wrap around my thigh alleviated that so I stuck to the plan. Back to squatting 3 plates & handled 1.5x bodyweight 20 days post tear!

That’s pretty amazing just 20 days……starting to look like you may be able to do all your lifts in the competition, not just bench.

 

[MrKleen73]

Good to see the continuous healing progress. Keep it up!

 

[SkRaw85]

I’ve always wondered how dimmel deads are different than pendlay rows. Maybe I’ve watched them done wrong I dunno

 

[gphagan1]

I’ve always wondered how dimmel deads are different than pendlay rows. Maybe I’ve watched them done wrong I dunno

I always thought they were a stiff leg deadlift, but I watched a video and once he did the first rep he would just lower bar to the knees and then back up but still stiff leg. So basically a stiff leg deadlift lowering to the knees instead of the floor. That video may have not been accurate so I’m interested to see how they are done as well.
What I saw appeared to hit the hamstrings really well while sparing the lower back as compared to conventional stiff leg deadlifts. Correct me if I’m wrong Hyde, don’t want to mislead.

 

[Hyde]

I’ve always wondered how dimmel deads are different than pendlay rows. Maybe I’ve watched them done wrong I dunno

I always thought they were a stiff leg deadlift, but I watched a video and once he did the first rep he would just lower bar to the knees and then back up but still stiff leg. So basically a stiff leg deadlift lowering to the knees instead of the floor. That video may have not been accurate so I’m interested to see how they are done as well.
What I saw appeared to hit the hamstrings really well while sparing the lower back as compared to conventional stiff leg deadlifts. Correct me if I’m wrong Hyde, don’t want to mislead.

Matt Dimmel popularized this as Louie credited it to being the key to him first squatting 1,003lbs. He had weaker glutes (comparatively), and he discovered doing lots of high rep very light RDLs just past the knee helped him build and create a better mind-muscle connection to his glutes.

Lower just past knees, then violently contract the glutes to lockout. Sets of 15-20 with 95-225, maybe with a band choked behind you distracting the hips even. Squeeze that booty!

 

[SkRaw85]

Matt Dimmel popularized this as Louie credited it to being the key to him first squatting 1,003lbs. He had weaker glutes (comparatively), and he discovered doing lots of high rep very light RDLs just past the knee helped him build and create a better mind-muscle connection to his glutes.

Lower just past knees, then violently contract the glutes to lockout. Sets of 15-20 with 95-225, maybe with a band choked behind you distracting the hips even. Squeeze that booty!

Eureka! Thanks for the clarification

 

[Hyde]

Eureka! Thanks for the clarification

Just a garage friendly glute builder that’s a bit more powerlifting specific (using a barbell, working them with a standing movement). Time efficient too, just hit them as you are unloading the barbell.

 

[Hyde]

2/16/23
BW 231.0

6 min walk

DB Rear Delt Flyes, Overhead Tri Ext, Hammercurls, Y Raises

Bench
45x10
95,145,195,225x5
245x3, 11

Incline Bench
45,95,135x15

Lat Pulldown
99x15
143,165,187x10
187x8
143 2x15

CG Low Cable Row
A bunch

Smith Shrugs
+90,180,230x15

EZBar Preacher Curls
20x20
40,50x15
50x11

DB Hammercurls
25 3x15

First session back after flying back from a work conference, which was a great trip but of course taxing. Didn’t feel strong, but didn’t need to be - just a deload session to start spooling back up. This was the last day of S4.

 

[Hyde]

2/17/23
BW 232.0

6 min cycle

Bird Dogs
Side Planks
BW Squat

Squat, powerbar, beltless
45x3,6
95,135,185,235,275,315,345,365,385,405x3

RFE Split Squat
BW,25,35x15

Ab Wheel
2x12

Started an injectable RAD140/S23 blend today, 22.5mg each. Not sure what weekly dose I’ll run yet, but probably not pinning every day.

Tripled 4 plates at 25 days post tear, no pain and could have kept working up. Saving it for next week; I’m 30 days out from the meet.

 

[sammpedd88]

2/17/23
BW 232.0

6 min cycle

Bird Dogs
Side Planks
BW Squat

Squat, powerbar, beltless
45x3,6
95,135,185,235,275,315,345,365,385,405x3

RFE Split Squat
BW,25,35x15

Ab Wheel
2x12

Started an injectable RAD140/S23 blend today, 22.5mg each. Not sure what weekly dose I’ll run yet, but probably not pinning every day.

Tripled 4 plates at 25 days post tear, no pain and could have kept working up. Saving it for next week; I’m 30 days out from the meet.

That’s awesome man! Glad your recovery is coming along quickly

 

[gphagan1]

2/17/23
BW 232.0

6 min cycle

Bird Dogs
Side Planks
BW Squat

Squat, powerbar, beltless
45x3,6
95,135,185,235,275,315,345,365,385,405x3

RFE Split Squat
BW,25,35x15

Ab Wheel
2x12

Started an injectable RAD140/S23 blend today, 22.5mg each. Not sure what weekly dose I’ll run yet, but probably not pinning every day.

Tripled 4 plates at 25 days post tear, no pain and could have kept working up. Saving it for next week; I’m 30 days out from the meet.

Looking strong on those squats…..looks like that hammy was just a painful speed bump now.

 

[Hyde]

Looking strong on those squats…..looks like that hammy was just a painful speed bump now.

I’m really happy it didn’t hurt like last Sunday; that gave me a lot of confidence. Hoping it also tolerates deadlifting well Monday!

 

[BennyMagoo79]

I love s23. I found it didn’t compare with LGD for tissue gain but strength and cognitive gains are great.

 

[Hyde]

I love s23. I found it didn’t compare with LGD for tissue gain but strength and cognitive gains are great.

I actually dislike it overall the couple times I’ve ran it orally! Lol but I like RAD, and this was a blend produced before injectable RAD was very easy to find in the US, so giving it a go to use it up. S23 historically makes me crampy, and crabby, but if I know to hydrate extra and be mindful after I pin it I’m hoping to mitigate that.

I don’t need any weight gain and really don’t even particularly need bonus strength - I primarily want enhanced muscle preservation in a deficit, and better recovery since food has to be tighter this last month.

 

[BennyMagoo79]

I actually dislike it overall the couple times I’ve ran it orally! Lol but I like RAD, and this was a blend produced before injectable RAD was very easy to find in the US, so giving it a go to use it up. S23 historically makes me crampy, and crabby, but if I know to hydrate extra and be mindful after I pin it I’m hoping to mitigate that.

I don’t need any weight gain and really don’t even particularly need bonus strength - I primarily want enhanced muscle preservation in a deficit, and better recovery since food has to be tighter this last month.

Interesting! I think one of the greatest benefits from s23 for me is enhanced focus. But then I have ADHD so dopamine agonists tend to be calming for me.

 

[tyga tyga]

I’m thinking of grabbing some apex stano and running that for 3mo to continue to help lean out.

What dose who you recommend?

 

[Hyde]

I’m thinking of grabbing some apex stano and running that for 3mo to continue to help lean out.

What dose who you recommend?

I couldn’t even say transdermal. Probably a few hundred mg as a best guess, but it’s not going to do any of the work at all for you - it’s basically just an energizer best used preWO when cals are lower. It’s no Anavar.

 

[tyga tyga]

I couldn’t even say transdermal. Probably a few hundred mg as a best guess, but it’s not going to do any of the work at all for you - it’s basically just an energizer best used preWO when cals are lower. It’s no Anavar.

Well then lol I’ll just grab more Ursa Major

 

[Hyde]

2/19/23
BW 228.0

6 min walk

Rope Cable Facepulls/Tri Ext/One-arm Rows
33 3x25/25/15

Y Raises

Dynamic Bench
45x5,5,3
95,135x3
+monster miniband under bench
135,175x3
185 4x5
-band
225x5
275,305x1

Incline Bench
45,115,155,205,225,245,250x5

DB Strictpress
40x25,15+10 steep incline on preacher curl

V-bar Cable Pressdown
33x50

35 hour fast finished this Sunday morning, which featured a 35 min LISS session on Saturday. Got the work trip/flying weight off. Bench was moving snappy, and 10lbs added to my best recent incline press! This is really coming up nicely.

No weight limits!!!!

 

[Hyde]

2/20/23

Reverse Hyper
180x25
225x20

KB Suitcase Carries
KB Single-leg Deadlifts
Reverse Lunges

Squat, squatbar
55x5
+light bands
55,145,235x3
285,335,375,395x1
+belt
415,435x1

Deadlift, deadlift bar, beltless
45,135x5
225x2
315 4x1
365 8x1
385 4x1
409 2x1

Didn’t have time for anything else, but I handled ~10% more weight at the bottom than Thursday’s squats, and probably 505-515 at the top, so I’m pretty stoked for 4 weeks post. Also back over 4 plates off the floor no issue. Just have to keep working things up - 27 days out!

 

[Dustin07]

Dynamic Bench
45x5,5,3
95,135x3
+monster miniband under bench
135,175x3
185 4x5
-band
225x5
275,305x1

Incline Bench
45,115,155,205,225,245,250x5

DB Strictpress
40x25,15+10 steep incline on preacher curl

V-bar Cable Pressdown
33x50

35 hour fast finished this Sunday morning, which featured a 35 min LISS session on Saturday. Got the work trip/flying weight off. Bench was moving snappy, and 10lbs added to my best recent incline press! This is really coming up nicely.

how much resistance do you reckon that mini band adds to the top?

I told my wife that one thing I noticed from fasting vs many smaller meals is that the nutrients I do eat seem far more effective like my body stockpiles them for proper use, whereas many meals throughout the day seem to just go through me faster without ever accomplishing the required protocol. weaker pumps from the same calories/cho etc. From my reading and the podcasts, that seems to be exactly what the science supports, it's just my bro science way of comprehending it. My mind is still a bit blown though by the effectiveness in fasting though.

 

[Hyde]

how much resistance do you reckon that mini band adds to the top?

I told my wife that one thing I noticed from fasting vs many smaller meals is that the nutrients I do eat seem far more effective like my body stockpiles them for proper use, whereas many meals throughout the day seem to just go through me faster without ever accomplishing the required protocol. weaker pumps from the same calories/cho etc. From my reading and the podcasts, that seems to be exactly what the science supports, it's just my bro science way of comprehending it. My mind is still a bit blown though by the effectiveness in fasting though.

Because it’s one band looped side to side under the bench, it deloads a bit more at the bottom & weights up more severely at lockout than a proper setup with a doubled band anchored on each side. Maybe 50lbs or so at lockout?

Well fasting is good for reducing total calories over the week, but it’s the detail of nutrient timing and composition that is really helping you maintain performance optimally despite that deficit. We’re just putting the best resources we do have where we need them the most.

 

[dapack]

Way to rebound your squats!!!

 

[SkRaw85]

Nice meaty incline pressing there! That’s going to have a solid payout in the end.

 

[SkRaw85]

Shoot, I think this is the first time ever I weigh more than you, I gotcha by 2 lbs . It’s crazy how easily (at least you make it look easy) you can fluctuate up and down. I’m jealous.

 

[Hyde]

Shoot, I think this is the first time ever I weigh more than you, I gotcha by 2 lbs . It’s crazy how easily (at least you make it look easy) you can fluctuate up and down. I’m jealous.

I took Mk677 before bed the last 2 nights instead of GH those days (convenience, open bottle to use up, building days) and I weighed 235.8lbs before bed last night 4 hours post last meal This morning I was 231, so I fasted 21 hours and did 35 min cardio to knock some water off hopefully.

Definitely struggling to get any lighter, and I’m barely taking any gear (180 test, 80 mast, 22.5mg Rad & S23 each).

 

[Hyde]

2/22/23

Rope Cable Facepulls, Tri Ext, One-arm Rows
33 2x25/25/15

CGBP
45,95,135x5
185,225x3
255,275,295,315,330,340x1

Long Pause CGBP (3-5 seconds)
225,245,255,265,235x5

Incline DB Williams Extensions
40x15
50,60,65x10 PR

Low Incline NG DB Press
70 2x20

Seated DB Rear Delt Flyes
25x16,15,15

My best closegrip ever is 350 from 7 months ago, and today I did 340 while weighing THIRTY (30!) pounds less, nevermind on a crappy commercial bench while blowing yellow snot from a head cold. Also smashed a new best on the Williams Extensions.

I feel very grateful to be where I’m at in life & having the opportunity to train.

 

[dapack]

Wow, you lost a ton of weight while it seems getting stronger in some areas!!

 

[gphagan1]

Man your strength is steadily going up, and looks like you’re almost fully recovered, amazing. Looks like the timing of your strength going up is working out perfectly for your next meet. I remember it seemed like everything worked out just right going into your last meet, and you won. Now you’re already competing at 40 lbs lighter and will probably hit similar numbers again. That’s proof this protocol with strategic longer fasts not only allows you to maintain, but improve.

 

[jgntyce]

Keep up the great work!

 

[Hyde]

Man your strength is steadily going up, and looks like you’re almost fully recovered, amazing. Looks like the timing of your strength going up is working out perfectly for your next meet. I remember it seemed like everything worked out just right going into your last meet, and you won. Now you’re already competing at 40 lbs lighter and will probably hit similar numbers again. That’s proof this protocol with strategic longer fasts not only allows you to maintain, but improve.

I wish I was going to put up similar numbers! Losing weight definitely cost me a ton on squats even before the adductor tear derailed everything. But I know what you mean, and I do think the fasting has been definitely been viable when tailored around the training program. It’s often uncomfortable, but it does allow results.

 

[Hyde]

2/23/23
BW 229.2

Reverse Hyper
180,225x25

KB Suitcase carry ss w/ One-Leg Deadlift
53x1 / 10 per side

Deadlift, deadlift bar
45x10
155x5,1
275,363,393x3
+belt
419x3
449,473,495x1
+1/2” mat under feet
445x3

Pulldowns
60,110,140,150,160,170,180x8

ss w/ DB Hammercurls
20,25,30x15

Axle Reverse Curls
Empty,+20,40,50,60x8

Reverse Hyper
270,315,360x15

BSS
BWx15 slow

Woke up really quite sick from this cold. Everything aching, lots of snot, intense lethargy, no appetite. Managed to eat some rice & a couple eggs at 2pm, and HALF a bowl of yogurt and whey before tapping out. It wasn’t really digesting either and had some nausea. No chance of getting a preWO meal down later. In the end, I just started loading up on carb powder and salt, took a Bronkaid, and said screw it: I’m 3 weeks out, so I have to at least go try to warm up.

495 was smooth and powerful, more left in the tank, but I knew I was depleted & didn’t want to risk injury, so I shut it down while I was ahead. Got some good practice in.

 

[gphagan1]

2/23/23
BW 229.2

Reverse Hyper
180,225x25

KB Suitcase carry ss w/ One-Leg Deadlift
53x1 / 10 per side

Deadlift, deadlift bar
45x10
155x5,1
275,363,393x3
+belt
419x3
449,473,495x1
+1/2” mat under feet
445x3

Pulldowns
60,110,140,150,160,170,180x8

ss w/ DB Hammercurls
20,25,30x15

Axle Reverse Curls
Empty,+20,40,50,60x8

Reverse Hyper
270,315,360x15

BSS
BWx15 slow

Woke up really quite sick from this cold. Everything aching, lots of snot, intense lethargy, no appetite. Managed to eat some rice & a couple eggs at 2pm, and HALF a bowl of yogurt and whey before tapping out. It wasn’t really digesting either and had some nausea. No chance of getting a preWO meal down later. In the end, I just started loading up on carb powder and salt, took a Bronkaid, and said screw it: I’m 3 weeks out, so I have to at least go try to warm up.

495 was smooth and powerful, more left in the tank, but I knew I was depleted & didn’t want to risk injury, so I shut it down while I was ahead. Got some good practice in.

The last few months my wife and I feel like we’ve caught almost everything out there, which is unusual for us….Covid, that nasty flu, which was way worse than Covid, and a few colds. Just seems to be so many going around. Glad you were able to get something in.

 

[SkRaw85]

I will say, so far in 2023 I am not impressed with all the sickness. Recover quick @Hyde !

 

[MrKleen73]

Hope you feel better ASAP. Congrats on recovering enough to pull 495 easily. Things are looking up!

 

[ANABOLICWRWLF]

2/23/23
BW 229.2

Reverse Hyper
180,225x25

KB Suitcase carry ss w/ One-Leg Deadlift
53x1 / 10 per side

Deadlift, deadlift bar
45x10
155x5,1
275,363,393x3
+belt
419x3
449,473,495x1
+1/2” mat under feet
445x3

Pulldowns
60,110,140,150,160,170,180x8

ss w/ DB Hammercurls
20,25,30x15

Axle Reverse Curls
Empty,+20,40,50,60x8

Reverse Hyper
270,315,360x15

BSS
BWx15 slow

Woke up really quite sick from this cold. Everything aching, lots of snot, intense lethargy, no appetite. Managed to eat some rice & a couple eggs at 2pm, and HALF a bowl of yogurt and whey before tapping out. It wasn’t really digesting either and had some nausea. No chance of getting a preWO meal down later. In the end, I just started loading up on carb powder and salt, took a Bronkaid, and said screw it: I’m 3 weeks out, so I have to at least go try to warm up.

495 was smooth and powerful, more left in the tank, but I knew I was depleted & didn’t want to risk injury, so I shut it down while I was ahead. Got some good practice in.

What are you looking at for an opener? I can't remember who it was, but I saw a peaking video suggesting using a weight you've done in training for a set of 3 as an opener, a 2 rep for a second attempt and then going for a PR as a 3rd.

 

[ANABOLICWRWLF]

I will say, so far in 2023 I am not impressed with all the sickness. Recover quick @Hyde !

I too am not down with the sickness.

 

[Dustin07]

Woke up really quite sick from this cold. Everything aching, lots of snot, intense lethargy, no appetite. Managed to eat some rice & a couple eggs at 2pm, and HALF a bowl of yogurt and whey before tapping out. It wasn’t really digesting either and had some nausea. No chance of getting a preWO meal down later. In the end, I just started loading up on carb powder and salt, took a Bronkaid, and said screw it: I’m 3 weeks out, so I have to at least go try to warm up.

still a crazy strong looking session for how sick you describe yourself man.

I will say, so far in 2023 I am not impressed with all the sickness. Recover quick @Hyde !

would you go as far as to say that you're not.... down with the sickness?

 

[Dustin07]

What are you looking at for an opener? I can't remember who it was, but I saw a peaking video suggesting using a weight you've done in training for a set of 3 as an opener, a 2 rep for a second attempt and then going for a PR as a 3rd.

never thought of it broken down that way before, that sounds like a solid approach to me?

I too am not down with the sickness.

damn you beat me to it

 

[SkRaw85]

I too am not down with the sickness.

still a crazy strong looking session for how sick you describe yourself man.



would you go as far as to say that you're not.... down with the sickness?

Ewwww waaaaahhhaaahhhhaaaaaaa!
(Spelling?). Either way, you can hear it plain as day

 

[Hyde]

What are you looking at for an opener? I can't remember who it was, but I saw a peaking video suggesting using a weight you've done in training for a set of 3 as an opener, a 2 rep for a second attempt and then going for a PR as a 3rd.

That’s always a good traditional rule for a novice competitor.

Competition has a ton of variables over a gym lift. You have already maxed out on squat and bench, the day could be running very long or very fast (both can add extra fatigue), they can be very hot environments if the venue is too small and/or it’s summer, the equipment may be different, they may have a random delay in starting the flight, someone ahead of you could get hurt and cause a big delay, you will probably have some nerves/anxiety, and in general you are lifting when they tell you to, on their terms, without your music. Pack loose warm up pants to wear between attempts if necessary!

I’ll base my opener off of whatever I pull somewhere next week during the Arnold, but at least 501 because of how this moved. I will want something light enough to allow a fat jump to my second, and then a more conservative jump to my third (I’ll have a number in my head, but it will be tempered by how the second goes). I will generally try not to exceed 4% of my biggest pull in training, unless I have some overwhelming indicators on meet day to do otherwise. You’ll make the biggest total successfully completing your third attempts.

 

[Hyde]

I’m not really a motivational video kind of guy.

I stumbled upon this 8 years ago, and I think it was the final piece to me squatting 500lbs (taking no gear at the time, no less) - the mental component.

I have periodically listened to this as a reminder for 8 years now, and I cannot listen to it without crying. Hopefully it helps one of you as much as it has empowered me:

 

[MrKleen73]

I’m not really a motivational video kind of guy.

I stumbled upon this 8 years ago, and I think it was the final piece to me squatting 500lbs (taking no gear at the time, no less) - the mental component.

I have periodically listened to this as a reminder for 8 years now, and I cannot listen to it without crying. Hopefully it helps one of you as much as it has empowered me:

Going to check this out after I set up this users office. Hope it has the same affect on me.

 

[Dustin07]

That’s always a good traditional rule for a novice competitor.

Competition has a ton of variables over a gym lift. You have already maxed out on squat and bench,

I have thought about that many times and I think it's a huge difference between PL and Oly. I told my buddy I could see opening near existing 1rm tbh and if I hit a PR on 2nd attempt not even try a 3rd. save the gas for the other lifts since you just PR'd.

But in oly you open with a snatch. it's comparably nothing in weight compared to your clean and jerk, tbh. It's a massive skill movement. It's not going to drain you the way a 1rm squat is or possibly even in my experience a legit 1rm bench.

 

[gphagan1]

I’ll have to check that out after work tonight.