Glwanabe's Hybrid strength program

[jwood]

Good work GL, you will be back to normal in no time and crushing weights

[BendtheBar]

Originally Posted by glwanabe

Thursday the 4th

OK kids. Earlier I said my initial weight goal was 170lbs. Screw that!!

I want 160! I can crap myself to 170lbs just using a toilet. I want real bodyfat gone!!! 160 beotch's!

Yeah buddy. 160 it is.

[jdmalm123]

You had me at "planche."



You had me at "planche."

[glwanabe]

I'll post at least every Monday, and maybe during the week. Right now the volume is pretty low, but increasing a little as I continue to feel out how my shoulders are taking to the work.

All through last week I did at least a little each day. Probably no more than about 30 minutes per session. Also, there were my off days from work were I would randomly jump on the tower and do a few sets of chins or dips, and drop throughout the day for pushups.

Weight has not really changed that much, and I don't really expect to see much of a change for a couple of weeks. I'll need to really increase my volume and get back up to a solid hour of serious sweating it out.

Strength does seem to be getting a bit better even with the little that I have done. Thank you muscle memory. It's not the first time I've called on it, and it always answers. Threw the tape on my arms just to check what I had lost.
I've gone back down 15.25". Oh well, what do you expect from a layoff?



November 8th

Full ATG squats 3x10x95
Nothing heavy, and these were easy to do. Another week and I'll go up 10lbs.

Flyes 2x20x25 These are feeling better, but I'm in no rush to bump it up yet.
I'll get back to 50's soon enough.

Hanging leg raises. 5x5BW These were pulling a little in the delt. I really need to increase hip flexability.

L-sits off of low pushup bars. 5x 5seconds.

3x5 chins narrow grip

5x5 dips legs tucked forward lean.

pushups. lots of noise in my delt, but no pain.

[big_swede]

Good work GL, your doing the right thing taking it easy on the shoulders and not rushing it.
Keep it up!

[CoopDawg]

Originally Posted by glwanabe

I'll post at least every Monday, and maybe during the week. Right now the volume is pretty low, but increasing a little as I continue to feel out how my shoulders are taking to the work.

All through last week I did at least a little each day. Probably no more than about 30 minutes per session. Also, there were my off days from work were I would randomly jump on the tower and do a few sets of chins or dips, and drop throughout the day for pushups.

Weight has not really changed that much, and I don't really expect to see much of a change for a couple of weeks. I'll need to really increase my volume and get back up to a solid hour of serious sweating it out.

Strength does seem to be getting a bit better even with the little that I have done. Thank you muscle memory. It's not the first time I've called on it, and it always answers. Threw the tape on my arms just to check what I had lost.
I've gone back down 15.25". Oh well, what do you expect from a layoff?



November 8th

Full ATG squats 3x10x95
Nothing heavy, and these were easy to do. Another week and I'll go up 10lbs.

Flyes 2x20x25 These are feeling better, but I'm in no rush to bump it up yet.
I'll get back to 50's soon enough.

Hanging leg raises. 5x5BW These were pulling a little in the delt. I really need to increase hip flexability.

L-sits off of low pushup bars. 5x 5seconds.

3x5 chins narrow grip

5x5 dips legs tucked forward lean.

pushups. lots of noise in my delt, but no pain.

way to get in there man, you'll be back in full in no time

[jslep]

slow and steady GL

[glwanabe]

Slow and steady is all I have right now. I'm really thinking about how I'm going to progress this program. Weight loss is what I what right now. I want to get lean, and ripped like when I was in the Army.

[BendtheBar]

Originally Posted by glwanabe

lots of noise in my delt, but no pain.

That's good to hear. Nice work GL.

[glwanabe]

Thanks Steve.

I had not realized just how much I have missed putting a bar across my back and squatting. Even this puny weight feels good to push around. My Hamstrings are feeling a little better at the glute attachment area.

One thing I have decided on, is that I'm going to squat like this 3x a week right now. When my conditioning improves some more the volume will go up. I will probably work up to 135, and hold while increasing volume per set.