JbHybrid starts with a bang

So my new hybrid workout started really great. Excited about this one, I’ll walk through what I did.

• Deadlift – all 5s – 220,255,290. Slight bit of heaviness on the 290, but felt like weight was right for an easy workout
• Deadlift volume 4 sets at 255. This is enough.
• Shoulder press – kept these light, and did 35×8. Probably have 10 or so in me, if I hit 10 this next workout, likely raise to 45s and down to probably 6. Nice slow controlled tempo
• Superset – RDLs and Chest supported rows. RDLs were 135, and my hamstrings are still feeling it. Gotta keep this one going . Chest supported rows were okay
• Circuit – Went well, had a bit more to give, so will add in some add work to this next time.
  • Pushups : 15,15,15
  • Pullups 5,5,4 (after 11, this is kind of funny, since I should be doing more, but slow and steady)
  • Seated arm curls 20lbs or 25 3×10

That was it, felt great. Tonight I am doing some sort of circuit thing that is not on my list of workouts. Doing at the gym but it fits with what I have on the schedule.

Niggles are getting a little better. Went for 1hr walk yesterday. Going to keep doing that on off days no matter what. I love the tread, but being outside is better 95% of the time.

Last workout this week is hack and bench — I won’t have hack, so I’ll do some slow raised heel squats until I purchase and it arrives. I keep delaying on this because I know the amount of work to re-arrange the gym and put together.

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AFter writing this AM, I finally did purchase my hack squat. Hope it’s a good one. Excited to get this in the rotation next week. Feeling good about this.

Phoenix went out with a whimper

A bit banged up in the last 3 weeks, so the phoenix program went out with a whimper. The only one that is really keeping me from working as hard as I want is the shin… the hip stuff is always maintenance and a work in progress, but the shin stopped the intervals, which stopped the hard push.

With that said, the final chest day where I did some testing went well enough. I did an interval day as well, some trouble with the shin on the bike, but otherwise I think I am close to being back at least on that front. I think I’m on the way back with all this stuff, and hoping to get to place of balance in the coming months.

So I’ll just bullet up a summary

• 265×1 with the old bar on bench is where I will work from. Switching the bar did not help, I probably am at least 10-20 lbs stronger than that lift, but lack of practice with that bar was not good
• Other lifts were ho – hum
• Training max for bench is 240 (90%)
• Training max for deadlift is 340
• Circuit training only went 3 rounds per issue with shin.

Okay, I’m really going to do this, this AM and start my next session. It’s actually not too bad, just need to get super warm if I am going to do this right. Compared to prior workouts

1A. Trap Bar Deadlift – 5/3/1
1B. Trap Bar Deadlift – Volume work
2A. Overhead press Volume
2B. KB DL/Romanian DL
2C. Row
3A. Pushup
3B. Pull Up/Chin-up
3C. Seated Arm Curl

Deadlift volume today is 255… that’s a pretty easy lift I think. Should feel pretty good after going heavy last week. Max is 290 — Your maxing at 73% of what you did last week for 5 reps, and about 85% of your 5RM. That should be pretty easy clean work.

Looking forward to some slow overhead pressing with the 35 lb kettlebells. This should be easy today. Hope to start working that back to the 45s, then eventually 55s. No cardio today… but a really strong warmup. Gotta get warm.; Lets go get it

Back good, HRV bad, hip okay

So after the little tweak on Friday, I am back to good to go, except the HRV continues to flash terrible.

Today I will lift, despite the poor HRV. I need it more than anything, it’s just something I have to do. It’s been low all week, so we shall see where this goes. Lots of stress in the life at the moment but lifting seems to solve things for me. I am stopping glutamine for a bit, I’ve read there is some small evidence out there that it may increase anxiety by throwing some balance off… so for a bit will lay off and see. When I’m feeling better, add back in, and see if the effect is the same.

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Finished the workout… another test to start from 265×1. I think had a I started a little higher, I might have done more. I did it with the ‘old’ football bar. Still a pretty solid lift, especially since I had not been adding weight on the bar for some time. So that sets the training max to 238.5, with a max set of 225×5 (which I think is probably, I did 225×3 today, and could get 2 more reps). Most of your work will be done around a 175-185 range.

Deadlift test – low weight

Keep in mind I’m rested — 360×2, 380×1, 400 failed. Tweaked back slightly though on fail, even with belt. Took ibuprofen, even though I shouldn’t. It feels like a pretty normal, weak tweak … meaning, I think I’ll be fine by Sunday.

The 380×1 is a best single lift hooray. I had one better lift — 11/28/21 310×9 = 403 equivalent. Hard to say if that really works out. I do like the idea of 5/3/1ing the lift again, apparently. I am going to work from a 380 lift to start, and start at 90% on this. Training max 342. That leave me not doing more than 325×5 for the first round (and that is the last week). I think that is about right. Week 1, top set 290×5 (super easy) , Week 2 305×5, and then up to 325×5. Volume sets will be 260, 272.5, and 290. Just writing those down, feels like it’s about the right spot. I don’t think I struggle.

I get to test the bench press maybe Sunday. Then I’ll have my weights in. I have had thoughts of switching up the bar again. Switching the bar to straight would allow me to do this workout at the big box gym. Could be fun. I also like the current bar, but it’s naturally unstable doesn’t allow me to move as much weight. And I don’t’ think the extra distance benefits me much. Considering going back to the straight football bar again. We’ll see what I decide. If they only had equivalent bars at the gym (maybe I should look).

The hack squat I’ll probably just check after arrival and hopefully be able to keep it. I could also switch up the hack and deadlift… but I don’t think that will work.

The next 4 weeks

This coming week, will be a test week (with the exception of the hack squat). I’m going to go order the hack squat today, and start on that in the near future. Gotta get a couple extra mats this weekend.

What I’m moving towards — A split day of hack squat + bench press. 5/3/1 protocol. Then Trap Bar/Overhead press , which is quite different, but still 5/3/1. The OHP is just volume, with SLDL — still working through this protocol. I really think the SLDL was doing me some good on the hamstrings as the trap is so quad heavy, and doesn’t really tax anything in particular except my nervous system.

Want a few accessory movements that I just fit in, so could change. Like I love the burn from doing some higher rep bicep or tricep things… There is a ton of BW work though in this program, which I could change after the first few weeks. Pushups and pullups every workout!!! I like that I can change this up every 3 to 4 weeks to focus on different pieces of accessory while keeping the strength stuff fairly static.

It’s tough… because trying to hit on all aspects of training. So if I take the basic strength training out, I’m still left with the flexibility and mobility stuff. I might even consider some of the ab and lower back work in there too. Then of course there is long cardio and interval type stuff. Gained a ton during this last interval phase… however, having issue now with the damn shin, and I’m not pushing that again until it’s better. It’s a good workout, but need it to figure out how to program it in besides the circuit day.

Let me go through what I have right now

Day 1 Push Strength Day:

• Main Strength
  • Hack Squat 5/3/1 – 3 Sets, 5 pros, and the 3 sets @ 75%
  • Bench Press – 3 sets 5 pros , 5 sets @ 75%
• Accessory 1 3 to 4 rounds
  • Pushup – max reps
  • Pullup – max reps (for now, but I always liked when I supersetted bp and pullups so that might go up)
  • Ab – crunch or rotate
  • Ab – rollout or plank
  • Airdyne 60s-90s

Day 2: Cardio – Slow steady state

Day 3: Circuit — basically the same as before… get sweaty have fun.

Day 4: Cardio – Slow steady state (likely ‘just take a long walk day’)

Day 5: Pull Strength Day

• Main Strength:
  • Trap bar Deadlift – 5/3/1 3 sets, 5 pros, and 3 sets @ 75%
  • Accessory main: Alternate
    • SLDL – at least my version of it for 5 to reps… as perfect form as I can get
    • Standing shoulder press – well, not the bar on this one, probably kettlebell
• Accessory 3 to 4 rounds — no airdyne this go around.
  • Row – likely bench supported, as I liked how that isolated
  • Pushup – considering removing — this doesn’t work
  • Pullup – maybe weight here
  • Seated Arm Curls
    

Day 6: Cardio — maybe start it with intervals since the prior day didn’t have them? This could work

Rest

I think Cardio just 2 days a week , but throwing in the intervals in places. I think this should pull things together. 3 week commitment to see how I feel. 5/3/1 might actually be a slight pull back after this week.

I am feeling like shit after tapering off for several days. Today I get back to it, despite the shitty HRV reading. I hope this calms the nervous system… lift heavy shit and continue.

Bad HRV – something going on

I’m on a rest week, but HRV has tanked. I think it’s stress somewhat, and some other stuff.

Taking this week off has been a tough thing. I haven’t lifted since I think Saturday or Sunday. Trying to let all the aches and pains go away. Shin seems a bit better, will do more rehab today. Will also work on the hip (really want to golf), and the shoulder a bit less.

I have decided I will get the leg press, but it’s a matter of purchase, get mat, and make room. So much going as of late, just need to buy when I know I have time. Given that, I think I have the next workout figured out.

Still trying to figure out if I want to jump into a test workout. Given the various things going on, it doesn’t seem like a good idea, except that it will serve as a good test.

Stress, sleep etc

I ended up doing my chest workout yesterday. It went well, but some other things are leading me to not recover so well. So now I am really taking a break until things start sorting out. Sleep has been really hit and miss. Usually I sleep well, but lately a lot on my mind.

Lifting felt really awesome yesterday. I don’t have the readout in front of me, but I think I finished with 223×2. It’s more difficult with the new bar, but it felts good. The circuits felt really strong too… partially because I wasn’t biking in-between sets.

I am mostly concerned about a bit of shin discomfort over the last week. I think I had some bad bike positioning that caused it. So waiting for that to drop off before going hard again. I am technically in the last week of the program now, but as usually with these I start having issues towards the end. A good question to ask, should i push through or just accept that your hitting against some physical limitation.

IF I am able to work ,I view the next week as a performance test, but it makes no sense to do that unless your body is feeling solid. So the hips, shins, shoulders and elbows need to be doing good to make this week work, and maybe just a few days of rest can get you there. Maybe a few days of yoga instead can get you there.

Circuit day – A bit rough in recovery

So I did my circuit day yesterday. I performed decently, but some niggles this morning, poor sleep and bad HRV. Not entirely unexpected.

Performance wise things went well. Good output on the bike, good pushups and pullups, and even did some squating.

So rough time recovering though, which is screaming TAKE A BREAK! It’s so hard, when progress has been good, but I think I can admit that something is off and I need a few extra days to get right. Since I got back from NYC things have just been off, and I need to let my body recover. So thinking just walk & stretch the next several days. Perhaps a massage today to hopefully kick some recovery in gear. If I am feeling okay Sunday I’ll lift, but now thinking I may not lift again for 5 days. No bike intervals either , having an issue with that (shins)

My left hip (the good one) is junky at the moment. My shin during biking is bugging me, that one scares me the most as I’ve had shin splints in the past, will ground you for a bit. Right hip and shoulder are always bothered… elbows were a little junky last night too. Just going to eat right and rest, lots of water. We’ll see if we can get things back right in a few days and get back on a good schedule. Getting sleep

Still crappy recovery

Not sure what’s going on. Good sleep last night, bad HRV, okay RHR. What’s going on? Is it in the caloric deficit? Is it one of the supplements? Statin? Is it the 40/20s? Is it the workout intensity? Lack of fluids? Lack of climbs on the treadmill (vs outside)? Caffeine?

It’s a tough nut right now, and I am a little frustrated. I sorta took last week as some bad nights sleep. But this week it’s been good diet and good sleep. Yesterday’s workout should have been light enough to induce a good recovery.

Today is leg day. I hate going to the gym for leg day. I could supposedly go this morning and get it done and then on to work for the rest of the day. Should have started earlier if you planned on that. I could skip and do cardio instead and move to tomorrow.. .and then move push day up … this seems like a better plan given how I feel. I’ll go with that.

Crap deadlift workout — cut short

I had to cut the deadlift workout way short. Got interrupted from a work thing and then had to rush in. Sucked all around. My HRV was toilet, so given that, it was probably good that I went that way.

I did the 5x 40s/20s — did the deadlifts, but cut last set (left hip, the good one was bugging me a bit). Did the pullups/rows/hammer curl sequence, but had to cut it way short, and was already cutting the Airdyne part #2 portion. Oh well. No abs… hopefully recovery will be better tonight and can go hard tomorrow.

Leg day scheduled… we’ll see.