Hyde Puts Hercules to Task

jswain34 said:
Why the yellow slanger mane? Isn't that one step down from the mad dog? I know you know what you're doing and why you're doing it, thats why i dont mind asking.
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Full Boar is where it's at; if I touch and go it's actually stronger than a Mad Dog that's a size smaller for me. I just bought it because I wanted a slanger a couple years back and didn't know any better. I would have a reactive if I knew what I know now.

BUT, it's totally gangster. I get a cool 40lbs out of it now even pausing (which all of this was) and multiple guys that have tried my 2X went out and bought one the next week. The 315 wasn't even programmed; I just wanted to put comp weight in my hands to stay sharp and with the yellow it literally doesn't phase me. Over warmup basically.
 
Good session. Took ridiculously long to recover between work sets but I definitely just trained too soon after bfast. Nearly got sick, but smoothed out with time. Didn't wanna lose my Hercules!

100ft Sled Drags +45lb, 2 trips each

Deadlift (beltless, powerbar, kilo plates)
154x5
264x5
374x6
399x2 sets of 8

Cheater Deadlift (belted, deadlift bar, bumper plates, shoeless)
425x6
445x6 +10 sec hold

80ft Fat Handle Frame Carries
240x2 trips
260x2 trips

Didn't wanna do direct ab work so I figured you can never go wrong w a weighted carry. Good grip work too - handle so thick I can't wrap my hand all the way around.

Hopefully seeing Jswain34 for an AM Meetup training session tomorrow morning!
 
Where the hełł was my invite?
 
RegisterJr said:
Where the hełł was my invite?
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I figured you'd see the link in Jared or Kleen's log and then could arrive fashionably late at the time of your choosing. I knew you were busier atm so I didn't want you to feel obligated by dropping a link.

I see my insidious plan worked out perfectly
 
Got to train with a fellow AMer this morning, jswain34 . Even traveling through the area he had a good hour drive one way to make it out - really glad he took the time! Very cool guy and great to train alongside; made my morning for sure. I encourage anyone into heavy lifting here to check out his training log!

We started with some typical pullaparts to get shoulders moving, then made a few passes dragging the sled forward and backward to warm up. Jared hit a few cable movements and monster walks w his Hip Circle to finish his warmup while I hit some curls (for the girls, you know) and then it was time to bench!

My bench:
45, 95, 135x5
155, 185x8
215x5
280x1
250x5 triples
170x20, 22
210x9, 9 closegrip

Jared hit 45, 95, 135, 185, 215, 245, and a bunch of work at 265 (like 4 sets of 8 maybe?). Then a couple wide grip sets with 300 for 2, 2, & 3 reps in a short timeframe. I have long arms and am 5'10", but at 6'3" also having long arms J definitely was making do with my lower rack position, and he still lifted all his own weight out. He hit up some chins and tricep work while I finished up my lighter bench, and just like that it was time to roll out (J had a noon checkout back at his hotel).

Good day with good people getting stronger - can't say I'm not blessed!
 
Sounds like it was a great training day.
 
I wish I could still bench like that !
 
Good training with you man. We'll have to do it again sometime or compete in the same comp maybe.
 
Rocket3015 said:
I wish I could still bench like that !
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I'm already 26 and only benching 315, so I figure I better get busy if I wanna bust through 405 before my shoulders shoot crap! I mean they feel good now but that's gonna take years of continuous hard work and it's not going to happen by chance for me.

jswain34 said:
Good training with you man. We'll have to do it again sometime or compete in the same comp maybe.
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That would be excellent! Let me know if you are thinking about competing towards the end of this year or springtime.
 
Day 11 of Hercules

Morning weight 233.4

Woke up with too much negativity this morning - busted out some DMAA, got my mind right on the way in, put some heavy tunes on and was able to focus on the work. Ended up with a beltless 5's PR on squat. Meant a lot to me.

Sled Drags +45, 2 each fwd & back
Goblet squats

Hi bar Squat (beltless)
45, 135, 225, 315x5
355x3 sets of 5
385x5

GHR
12
3x8 hard setting

Sit-ups on GHR
2x12

Good Girls (20 rep sets)
20, 40, 2 sets @ 60

Sled +45 Shrug/Row
~100ft, 20ish reps?

This song always lights the fire!

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Nice work congrats on the new PR!
 
Congratulations on the PR !!
 
Thank you guys! I have been spinning my wheels battling my back for a long time now, and it took a combination of learning better movement patterns in lifting AND learning how to listen to my body in training to finally get some momentum moving back in the right direction.

I was thrilled to hit 500 last year, but I know I have more to give - a lot more. I am so hungry to squat a new max I can almost smell it! Just have to keep my head down and keep building my base for now.
 
Hyde said:
Thank you guys! I have been spinning my wheels battling my back for a long time now, and it took a combination of learning better movement patterns in lifting AND learning how to listen to my body in training to finally get some momentum moving back in the right direction.

I was thrilled to hit 500 last year, but I know I have more to give - a lot more. I am so hungry to squat a new max I can almost smell it! Just have to keep my head down and keep building my base for now.
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That is a great attitude, with that you will grow stronger and stay healthy
 
Hyde said:
Thank you guys! I have been spinning my wheels battling my back for a long time now, and it took a combination of learning better movement patterns in lifting AND learning how to listen to my body in training to finally get some momentum moving back in the right direction.

I was thrilled to hit 500 last year, but I know I have more to give - a lot more. I am so hungry to squat a new max I can almost smell it! Just have to keep my head down and keep building my base for now.
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You are on your way with those numbers especially on high bar.
 
xxAMPxx said:
Great attitude!! Inspiring especially as my back issues himder me from doing squats at this time.
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"Life is 10% what happens to me and 90% how I choose to react to it."
- Chuck Swindoll, baby! My dad used to always have him on the radio.
 
Hyde said:
"Life is 10% what happens to me and 90% how I choose to react to it."
- Chuck Swindoll, baby! My dad used to always have him on the radio.
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I like that .... so true !!
 
Favorite preWO meal:

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Cup of Greek, scoop of whey, almond milk to desired consistency, low fat granola and pb til desired cho and fat content. Digests easier than cream of rice even for me and stays with me better.

I bet I eat this 6x a week in some variation.
 
Hyde said:
Favorite preWO meal:

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Cup of Greek, scoop of whey, almond milk to desired consistency, low fat granola and pb til desired cho and fat content. Digests easier than cream of rice even for me and stays with me better.

I bet I eat this 6x a week in some variation.
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Wow, this digests better for you than Cream of Rice? That is saying something. Cream of Rice digests very quickly for me. I eat about 1 hour prior to most training sessions.
 
MrKleen73 said:
Wow, this digests better for you than Cream of Rice? That is saying something. Cream of Rice digests very quickly for me. I eat about 1 hour prior to most training sessions.
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I don't get it either; it doesn't add up on paper. Especially considering quick oats tend to bloat me and take a long time in my gut. But the lowfat granola works better for me, and I get more total protein with 1 scoop whey and 1 cup Greek (50g) than 1.5 scoops whey only AND it digests smoother. I need about 75 min with this setup. If I use 1.5 cups rice Chex I can train in 50 min but it's no good for a 2 hour session that way. Pb is always just a scant tbsp.
 
Hyde said:
I don't get it either; it doesn't add up on paper. Especially considering quick oats tend to bloat me and take a long time in my gut. But the lowfat granola works better for me, and I get more total protein with 1 scoop whey and 1 cup Greek (50g) than 1.5 scoops whey only AND it digests smoother. I need about 75 min with this setup. If I use 1.5 cups rice Chex I can train in 50 min but it's no good for a 2 hour session that way. Pb is always just a scant tbsp.
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Sounds like a good plan. The probiotics in the yogurt probably help a little with digestion. The carbs in there are relatively quick acting other than the oats and a tiny bit of PB keeps you from going reactive hypo in the middle of the workout.

I found just the rice cereal and I am needing something either right before my workout or during to keep me energized. However if I put a pat of butter, or PB in it then I can maintain energy levels for a few hours like you mentioned.
 
I never considered the probiotics, but I'm sure the cane sugar and rice syrup in the granola is the reason it works better like you said (45g cho total per 2/3 scoop is probably still only 1/2 cup of oats).

Butter doesn't work for me, and definitely not olive oil, but nut butters are the key to directly manipulating duration for me.

#broscience #butseriously
 
Today was great, worked my ass off and somehow still took 2 hours with no main movement. I was worked.

Sled drags +45 2 each fwd & back

Seated Leg Curl ss Leg Ext
50lbs/40lbs 2 sets of 50 each (ouch)

Hammer curls
15 20 25 30 35 x15 each

Db Press
20 30 x30 each

Bb Rows
45, 135x10
215x4 sets of 10

Incline Db Press
50x15
70x10
80x8
90x8
100x7

Swiss Rolling Tri Ext
+25/side x12, 10, 8
+30 x6, 5

ss w/ Db Pec Flyes
50x4 sets of 10

Standing Arnold Press
40, 45, 50 x12

I'm a skeptic first, but my elbow and tricep tendons seem to not be achey this week. Not sure if Hercules has anything to do with that but will monitor.
 
Hyde said:
I never considered the probiotics, but I'm sure the cane sugar and rice syrup in the granola is the reason it works better like you said (45g cho total per 2/3 scoop is probably still only 1/2 cup of oats).

Butter doesn't work for me, and definitely not olive oil, but nut butters are the key to directly manipulating duration for me.

#broscience #butseriously
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First off nice workout! Yeah they require more breaking down than butter does. No way I would do Olive oil. I have used mct's also but that is digested too quickly as well.

Believe it or not there is nothing bro-science about that. When the stomach senses a certain amount of fat it partially closes the sphincter to the intestine so that the nutrients enter the intestines more slowly. If the fat is very easily broken down it will not cause that as much. So the type of fat in the meal definitely has scientific backing regarding slowing the release of nutrients into the body. EI making those carbs last longer.

What surprised me more was the Oats portion did not cause any bloat. I love oats but they fill me up and bloat me like a mofo!!!!
 
MrKleen73 said:
First off nice workout! Yeah they require more breaking down than butter does. No way I would do Olive oil. I have used mct's also but that is digested too quickly as well.

Believe it or not there is nothing bro-science about that. When the stomach senses a certain amount of fat it partially closes the sphincter to the intestine so that the nutrients enter the intestines more slowly. If the fat is very easily broken down it will not cause that as much. So the type of fat in the meal definitely has scientific backing regarding slowing the release of nutrients into the body. EI making those carbs last longer.

What surprised me more was the Oats portion did not cause any bloat. I love oats but they fill me up and bloat me like a mofo!!!!
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Try some low fat granola w nut butter or just regular granola then without and see what you think. I can get away with 1/2-2/3 cup quick oats in a blended shake preWO, but I'd rather eat my food than drink it personally.
 
That granola concoction sounds really good. I usually do Cream of Rice like Chris.

The leg curl/extension superset @ 50 reps would cause a heck of a painful pump to kick things off!
 
wasme said:
The leg curl/extension superset @ 50 reps would cause a heck of a painful pump to kick things off!
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After 4 sets of sled drags I literally already have a leg pump, so I definitely had to talk myself through them!

Off-day. Low carb day. Tons of chores and studying. One of those days you just get through lol
 
Hyde said:
Try some low fat granola w nut butter or just regular granola then without and see what you think. I can get away with 1/2-2/3 cup quick oats in a blended shake preWO, but I'd rather eat my food than drink it personally.
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Same here and I hadn't noticed it was quick oats. That definitely makes a difference. I can digest that more quickly. I normally only have Old Fashioned Rolled Oats or Steel Cut Oats at the house.
Hyde said:
After 4 sets of sled drags I literally already have a leg pump, so I definitely had to talk myself through them!

Off-day. Low carb day. Tons of chores and studying. One of those days you just get through lol
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Oh I bet. I can't wait to get back into the sled work, sprinting, battle ropes and other activities. We have cut all the accessory type stuff out of my program so I can focus directly on training and recovering for the meet. Less overall volume should help keep me from injuring myself / pushing the joints too far too fast. At least that is the goal. If starting with a healthier shoulder we probably would have been able to incorporate a little more of that into the program.
 
I just realized I trained the last 5 days in a row and I feel great. I am certain I have NOT been eating at an overall surplus in that time, as morn weight was 232.8 after a movement today. Normally I can't get 3 days in a row without needing an off-day. Excited to see if this will become a trend!
 
Hyde said:
I just realized I trained the last 5 days in a row and I feel great. I am certain I have NOT been eating at an overall surplus in that time, as morn weight was 232.8 after a movement today. Normally I can't get 3 days in a row without needing an off-day. Excited to see if this will become a trend!
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Very cool. Remind me your dosage currently.
 
Day 14

Morn Weight 231.0

Yesterday's macros were 250p 100c 105f, lots of greens, but it got the scale in the right direction. And today I could certainly tell yesterday was a low day; my lats were absolutely fried by the time I finished my heavy bench sets and I battled to get through this. Cut out French press.

Sled drags +45 100ft, 2 each fwd & back

Microband pullaparts and hammers

Comp bench
45, 95, 135x5
155x8
185x6
225x5
250x5 triples
225x8, 8

Neutral Grip Db Press
80x10
90x8
100x7
110x6

Chins
12, 10

Incline Press
220x3x3

Supinated Closegrip Lat Pulldown
140x4x15
 
Serious lat pull down work. I can squeeze out a solid 12 on125 but that's it.
 
lifted67 said:
Serious lat pull down work. I can squeeze out a solid 12 on125 but that's it.
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Thank you! That was just pump work at the end since I was exhausted; I need to get to a point where I can do that over 200 with that kind of ease. Stronger lats help everything!

wasme said:
Some heavy DB press, especially with the neutral grip there Hyde...
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Lilly calls for 10-8-6-5 rep scheme on those so I have to go up next week. They're supposed to be heavy AF on the last set unfortunately.
 
Day 15

Morn Weight 231.8

Bumping dose to 160mg/day to begin 3rd week of Hercules.

Diet is getting more dialed as I go and I definitely plan on making 230 before the watercut. Training:

Sled Drags +45 100ft, 2 each fwd & back

Deadlift (Powerbar and kilo plates)
154x10
264x5
374x3
424x2
+belt
474x2
494x1
504x1 (Opener)

Cheater Deadlift (Deadlift bar, bumper plates, shoeless, belt)
515x2
535x1+hold

Fatbar Frame Runs, 100ft
90/side x2 trips
115 x2
125 x1, fail ~70ft

Good Girls
20, 40, 60, 80 x20 reps

Today was so awesome. First time over 500 since mid March and biggest successful pull on a barbell in over half a year. My efforts are finally starting to bear fruit and it is so sweet to savor. I did not have to work hard today and left gas in the tank for next week to finalize my peak. The fat frame carries are a PR too; my grip needs more work so I made sure to push those. Tomorrow will be lots of upper volume and abs.
 
Hyde said:
Day 15

Morn Weight 231.8

Bumping dose to 160mg/day to begin 3rd week of Hercules.

Diet is getting more dialed as I go and I definitely plan on making 230 before the watercut. Training:

Sled Drags +45 100ft, 2 each fwd & back

Deadlift (Powerbar and kilo plates)
154x10
264x5
374x3
424x2
+belt
474x2
494x1
504x1 (Opener)

Cheater Deadlift (Deadlift bar, bumper plates, shoeless, belt)
515x2
535x1+hold

Fatbar Frame Runs, 100ft
90/side x2 trips
115 x2
125 x1, fail ~70ft

Good Girls
20, 40, 60, 80 x20 reps

Today was so awesome. First time over 500 since mid March and biggest successful pull on a barbell in over half a year. My efforts are finally starting to bear fruit and it is so sweet to savor. I did not have to work hard today and left gas in the tank for next week to finalize my peak. The fat frame carries are a PR too; my grip needs more work so I made sure to push those. Tomorrow will be lots of upper volume and abs.
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Good stuff my man!
 
Killer Deadlift
 
Finally in! I saw in the beginning you said your back was hindering your lower body lifts, but it looks to me like they're going as well as ever! I definitely agree with taking it slow with the back, but you're close to a big total PR whenever you decide to take the jump up from the base you've built.
 
coltonwalker said:
Congrats dude! Nice work. I have to use a belt at 315.. you running 10 or 13mm belt?
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10mm Longhorn lever. Great belt. I have always tried to hold my belt back from as many warmups as possible. When my back finally just quit on me in February I took the opportunity to start doing everything I could manage beltless, which has helped recovery.

herderdude said:
Finally in! I saw in the beginning you said your back was hindering your lower body lifts, but it looks to me like they're going as well as ever! I definitely agree with taking it slow with the back, but you're close to a big total PR whenever you decide to take the jump up from the base you've built.
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Glad to see you! Looks like we both just had good deadlift days. My bench is better than ever and dead is coming back faster than expected, but the squat just needs more time. It will happen!
 
Some damn good lifting going on in here!
 
Accessories kicked my ass; in and out in an hour and definitely more cashed from yesterday than expected (but NO pain!).

Back Extension w Shrug at top
3x15 w 50s each hand

Ezbar Curls
30, 40, 50 x20
60x3x15

Strict Raw OHP
45, 95
135x12, 12, 10, 10

Chest-Supported Wide Row
90, 135x12
160x8, 7

Db OH Tri Extension
60x4x15

Whipped, sweaty and pumped. Someone actually asked me if I was a powerlifter so I guess I'm doing something right

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When a well-intentioned shopping trip goes astray: greens and...oranges?
 
What's on top the pop tarts?
 
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