BUILDING A BEAST

[RodgerThat]

@RodgerThat

Not sure if this cost anything, I didn't sign up. But the first one sounds like what you're looking for
https://hybridperformancemethod.com/programs

Shit dude that is unreal, once I'm home tonight I'm signing up it looks perfect and all 8 programs are things I'm interesting in giving a go. Can't thank you enough for finding this gem wonder why my google searches never yielded something to that level

 

[theprodgicalson]

Shit dude that is unreal, once I'm home tonight I'm signing up it looks perfect and all 8 programs are things I'm interesting in giving a go. Can't thank you enough for finding this gem wonder why my google searches never yielded something to that level

I know about it cause it is run by Stefanie Cohen and Hayden Bowe. They also recent opened up an awesome gym in Miami called... Hybrid Performance. Lol

 

[RodgerThat]

I know about it cause it is run by Stefanie Cohen and Hayden Bowe. They also recent opened up an awesome gym in Miami called... Hybrid Performance. Lol

Checked it out it's 40bucks a month for the programs with 3 months minimum, so if that works out properly I will screenshot the % they use and after the 3 months I'd have it forever, it's weird they have a 2 week peak phase after their programs so you go from their programs straight into a competition in 2 weeks cause the program builds you for 6 weeks anyways for the PR but if you plan to do a comp it just makes it 8 weeks till you PR. I wouldn't be able to PR every 6 weeks though not at this stage in the game

 

[theprodgicalson]

Checked it out it's 40bucks a month for the programs with 3 months minimum, so if that works out properly I will screenshot the % they use and after the 3 months I'd have it forever, it's weird they have a 2 week peak phase after their programs so you go from their programs straight into a competition in 2 weeks cause the program builds you for 6 weeks anyways for the PR but if you plan to do a comp it just makes it 8 weeks till you PR. I wouldn't be able to PR every 6 weeks though not at this stage in the game

That's weird.

So you have to pay for 12 weeks though? What are you doing the first 4 weeks?

 

[RodgerThat]

That's weird.

So you have to pay for 12 weeks though? What are you doing the first 4 weeks?

I haven't or purchased it yet. Ya it's 3 months total you have to pay for and they want it to be a subscription for every month 40 bucks to have access to the coaches online and for the program to be recorded there but unless it's invaluable information the coaches give and they are accessible I won't pay for longer then the 3 months

 

[RodgerThat]

Decent session tonight for being exhuasted from work.

Squat 335 6x3 @8RPE
Power clean 175 6x2
SS
Front squat 245 3x3
OHP 115 5x5
SS
Hex bar farmer walk 350 6x40m

HIIT
500m row
Battle ropes 30seconds
Burpees x 10
Plank 90 seconds
Repeat 4x
Stretch.

Man fucking Tech nine has been getting me hella pumped every fucking set lately love when an old favourite pops back up and jives like it's new again.

I'm going to continue my building a beast program until November 1st then I'll be starting the hybrid performance training. Just will be nice to have someone outside program for me again so I get outside of the comfort zone. I emailed them and got an email back in like 2 hours with full detail and it seems like the coaches are very experienced and accessible so I'll do that for at least 3 months. Only thing that sucks is sometimes it's 5 days a week and I know that past 4 days in the gym my recovery goes to shit especially during ski season but I'm willing to take the chance it's fairly cheap at 40 a month.

 

[insaiyan93]

Decent session tonight for being exhuasted from work.

Squat 335 6x3 @8RPE
Power clean 175 6x2
SS
Front squat 245 3x3
OHP 115 5x5
SS
Hex bar farmer walk 350 6x40m

HIIT
500m row
Battle ropes 30seconds
Burpees x 10
Plank 90 seconds
Repeat 4x
Stretch.

Man fucking Tech nine has been getting me hella pumped every fucking set lately love when an old favourite pops back up and jives like it's new again.

I'm going to continue my building a beast program until November 1st then I'll be starting the hybrid performance training. Just will be nice to have someone outside program for me again so I get outside of the comfort zone. I emailed them and got an email back in like 2 hours with full detail and it seems like the coaches are very experienced and accessible so I'll do that for at least 3 months. Only thing that sucks is sometimes it's 5 days a week and I know that past 4 days in the gym my recovery goes to shit especially during ski season but I'm willing to take the chance it's fairly cheap at 40 a month.

You strong sumbitch!

Love some tech n9ne, hell everyone on the strange mysic label is pretty damn killer, i bang the texh n9ne pandora station all day at work.

 

[RodgerThat]

Not a shabby workout today

Bench press 235+30lb chain 6x3
Banded deadlift 295+80lb band 8x2
pull ups BW+45 5x5
Dips BW+45 5x10
Arms supersets 9 sets bis/tris
Stretch

Morning weight was 176lb and training weight 177lb in evening so I gotta buckle the diet back again to sink down to 170. I got to 175 effortlessly without cravings or feeling hungry so was hoping I could just roll with that but now I'm hungry with the heavy volume. Good news is starting next week all my sets get cut by 2 so that's cool

 

[RodgerThat]

Meh workout today feeling my hammies today from last weeks workouts.

Clean&jerk 185 6x2
Front squats 255 4x3
Hack squat 180 4x12
SS
Split jerk 165 4x3
Leg press 450 2x20
Leg extension 150, 130, 110, 90, 70, 50 all by 16 with 30 second rest.
Long stretch

Gonna have a big ol steak to get this recovery started cause tomorrow is:

And that will be how I look all day.

I’m finally happy with how my Clean&jerk look, instead of trying to push the jerk I now only try and get it about 8” off of my shoulder height and instead dive under it deep and just commit. It’s commit or eat shit for me now I ain’t going half ass on these anymore I want to be a beast physical with the weights I can toss around so if I can move more weight this way that’s what I’m doing. Front squats are still super silky at 8RPE Tops final set so gonna keep pushing them.


On October 30th I’m going for a 9RPE 1RM on all movements:
Snatch
Clean&jerk
Front squat
Highbar back squat
Low bar squat
Bench press
Deadlift
Weighted pull ups
Weighted dips

So I have numbers to punch in for the hybrid performance training (purposely doing them all on one day in that order for fatigue purposes) hopefully I am 172lb morning weight or less for the testing too cause then I’ll only need to cut another 4-7lb while doing the 3 months of the program.

 

[RodgerThat]

Well fucked up and turns out I activated my hybrid performance account by accident so I started it today.

Push press 1x5 Work up to daily max
115x5 135x5 165x5 185x5
Snatch pull 120% 1rm for 5x5
185lb 5x5
Single arm standin dumbbell press
45 4x12
Weighted pull ups 25lb 3x10
Squat 70% 1rm for 3x6
285lb 3x6
Hanging double knees to elbows 3x20

That was fucking fun boys I’m rejuivinated to lift! Didn’t push too hard on powercleans cause I Clean&jerk yesterday but I’ll be putting in fucking work 5-6 days a week on this program going hard going to maximize this and slam some PRs at the new bodyweight

 

[RodgerThat]

This is day 1 of my new program progress photo. Weight 174lb morning.

 

[RodgerThat]

Hybrid performance day 2

Bench press 3x3 @85%
250 3x3
Incline bench 2x12
135
Chest fly 2x10-15
17.5 2x15
Weighted dips 2x8-12
BW+25 2x12
Waitress carry 3x25steps eacharm
50lb kettlebell 3x25 each arm
Close grip bench 2x6-12
135 2x12
Tricep extension 2x10-15
Used long rope 30lb 2x15

Decent session weird only doing pushers and nothing else in a day

 

[theprodgicalson]

Im even more exctied to follow along and see what this programs holds for you!

 

[RodgerThat]

Im even more exctied to follow along and see what this programs holds for you!

Seriously thankful for you pointing me in this direction the coaches are semi accessible and reply within 24hours but there is a private Facebook group and private forum along with it and they have a form check section where pros and pro-ams give you tips on form so big help there for me and I don’t have to figure out how to get a faceless angle lol. I’m going rogue though and scribing every workout by its % and reps and set schemes in a notepad so if any homies in the future wanna test out the program itself without paying hit me up because it’s impossible to find a PDF file because you are givin one week of program at a time

 

[theprodgicalson]

Seriously thankful for you pointing me in this direction the coaches are semi accessible and reply within 24hours but there is a private Facebook group and private forum along with it and they have a form check section where pros and pro-ams give you tips on form so big help there for me and I don’t have to figure out how to get a faceless angle lol. I’m going rogue though and scribing every workout by its % and reps and set schemes in a notepad so if any homies in the future wanna test out the program itself without paying hit me up because it’s impossible to find a PDF file because you are givin one week of program at a time

Of course dude. Seriously not a problem.

My current coach sends me updated programming every week and I like that a lot better honestly. A little easier to adapt to problems week to week that way. And the anticipation of a heavy day is only a couple days away rather than a week away.

Hopefully posting up some a bench 5 rep PR later today. Let's see if all this tricep work is paying off!

 

[jaymaximus]

This is day 1 of my new program progress photo. Weight 174lb morning.

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Good looking buldge in that last one bro

 

[RodgerThat]

Good looking buldge in that last one bro

Might have been talking to a pretty little thing before that photo.

Day 3 on hybrid and this program is no joke and not for intermediate and below.

Started off with
Squats @75% 1rm
305 3x5
RDL 275 2x15
Lunges 70lb kettle bell each hand 3x20
Toes to bar strict for 3x20 (holy fuck)
Leg press 2x15
GHR 2x15

All done in 40 minutes and total time including warm up and 20 minute stretch was 75mins so fuck that’s fast for me and I’m sweating like crazy and it’s cold out.

Totally cool doing something completely programmed like this highly reccomend if your goal for fitness is just everyday strength and conditioning if you are upper intermidate to advance lifter.

 

[RodgerThat]

Today’s sesh

Clean&jerk Work up to daily max triple
115 2x3 145x3 165x3 185x3 205x3 called it there right elbow wasn’t happy.
Weighted pull ups BW+25 3x12
Wide grip lat pulldown 2x15
T-bar row 2x15
Cable axe twist 3x10 each side
Dumbbell lateral raise 2x15


Good recovery workout or at least I treated it as such cause there wasn’t much major movement beyond the Clean&jerk

 

[RodgerThat]

Wasn’t able to get off of work before the gym closed yesterday so had to do it today, had two days rest at least.

Snatch 1x3 daily max
Got 155 but so inconsistent again took 3 attempts to get a set where I caught all 3
Squats 4x4 @80% 1rm
4x4 325lb @8RPE
Bench press work to 10RM how the fuck does one judge that. Thought 195lb would be good but I had like 6-7 more in me but suppose to only attempt it once so next time I’ll probably do 225.
Bench press drop sets
3x15 135lb
Bent over side raise
2x15 12.5lb
Bird dogs
4x12 each side
Super setted first two sets with barbell
Curls for 2x12 with 65lb
Super setted last two sets with barbell shrugs for 2x15 with 225 wide grip.


Decent workout, training weight was 172lb but that didn’t make sense to me so I think my scale fucked up cause I was like 178lb just a few days ago for training.

 

[RodgerThat]

Super crunched on time by accident and exhausted from yesterday but I came I conquered and I walked out victorious. Whole workout done in 25 mins I did not stop moving the entire workout so lots of this was super setted with something.

Powerclean & push press 5 rep daily max 1:5 ratio. Hit 115x5 165x5 185x5 190x5
Snatch high pull
5x3 with 165
Squats
3x6 295
Pendlay row
3x6 165
Dumbbell Backwards lunges
4x12 each leg 50s each hand
Side planks 4x30 sec each side.

Yesterday I ended up rock climbing for 2 hours immediately after my workout then went for a 3 your mountain bike ride with my dog did a total of 4000 vertical feet and 22km total distance.

Going for a recovery ride tonight game plan is 1500 vertical feet and only riding intermediate trails down cause last night was all double black runs and I got hucked off of every wood feature due to the speed I was ping and everything’s slick from the monsoon we’ve been having so I don’t really want to add to my scraps and bruises today.