5 Guys....Not just a burger joint anymore

[RodgerThat]

Water Test suspension > TNE

Thought TNE just meant test no ester didn't realize it meant it had to be carried by an oil. I've been using water base test then I guess if we are being specific

 

[theprodgicalson]

Thought TNE just meant test no ester didn't realize it meant it had to be carried by an oil. I've been using water base test then I guess if we are being specific

I've always associated them differently. Water based hits you faster than oil based. When I've done water based in the past 15-30 min PWO was the sweet spot. Can't speak on oil based but I know it takes longer that get into the blood stream. I may or may not have some water based test and tren for this prep

 

[ruckin]

Here's my rough draft training plan for this blast. I'm gonna be continuing with the texas method-style training, which I'm currently doing, with some slight changes. The biggest change is that I want to prioritize the push press over the bench and incline bench. I've done this by making the push press my first upper body pressing movement on each volume day so that I'm still push pressing 2x/week, which is very important for me. I'll still be benching every other intensity day (weeks A and B will be alternating each week in case that isn't self-explanatory).

My question for all of you smart dudes reading is how do you think I should go about programming the chin ups? I don't know if it's smart to get some chin up volume in on intensity day, as that day is specifically meant for low volumes, and wednesday is light/recovery day so I don't think I should be doing a lot of anything that day, including chins. There's always monday but by the time I finish all the other stuff that day, the last thing I'll want to do is a bunch of chin ups... I was thinking maybe saturdays, but I don't know if that would interfere with my recovery from friday's workout.

Any ideas?

edit: also I might up the squat volume on mondays to 4-5 sets but I'm not sure yet.

double edit: ideally I'd like to do chins twice per week but I just don't know where to put them

 

[RodgerThat]

View attachment 44165
Here's my rough draft training plan for this blast. I'm gonna be continuing with the texas method-style training, which I'm currently doing, with some slight changes. The biggest change is that I want to prioritize the push press over the bench and incline bench. I've done this by making the push press my first upper body pressing movement on each volume day so that I'm still push pressing 2x/week, which is very important for me. I'll still be benching every other intensity day (weeks A and B will be alternating each week in case that isn't self-explanatory).

My question for all of you smart dudes reading is how do you think I should go about programming the chin ups? I don't know if it's smart to get some chin up volume in on intensity day, as that day is specifically meant for low volumes, and wednesday is light/recovery day so I don't think I should be doing a lot of anything that day, including chins. There's always monday but by the time I finish all the other stuff that day, the last thing I'll want to do is a bunch of chin ups... I was thinking maybe saturdays, but I don't know if that would interfere with my recovery from friday's workout.

Any ideas?

edit: also I might up the squat volume on mondays to 4-5 sets but I'm not sure yet.

double edit: ideally I'd like to do chins twice per week but I just don't know where to put them

Honestly I'd just throw chins in eod it's not going to be the movement that brakes you that's for sure. Go medium volume Monday low volume with some weight Wednesday and high volume Friday's

 

[Perrin Aybara]

View attachment 44165
Here's my rough draft training plan for this blast. I'm gonna be continuing with the texas method-style training, which I'm currently doing, with some slight changes. The biggest change is that I want to prioritize the push press over the bench and incline bench. I've done this by making the push press my first upper body pressing movement on each volume day so that I'm still push pressing 2x/week, which is very important for me. I'll still be benching every other intensity day (weeks A and B will be alternating each week in case that isn't self-explanatory).

My question for all of you smart dudes reading is how do you think I should go about programming the chin ups? I don't know if it's smart to get some chin up volume in on intensity day, as that day is specifically meant for low volumes, and wednesday is light/recovery day so I don't think I should be doing a lot of anything that day, including chins. There's always monday but by the time I finish all the other stuff that day, the last thing I'll want to do is a bunch of chin ups... I was thinking maybe saturdays, but I don't know if that would interfere with my recovery from friday's workout.

Any ideas?

edit: also I might up the squat volume on mondays to 4-5 sets but I'm not sure yet.

double edit: ideally I'd like to do chins twice per week but I just don't know where to put them

I think Friday is considered a medium volume day, but I'd have to double check. I think they'd be fine on that day.

 

[Perrin Aybara]

First day of my coach's programming.

Weight was 216lbs

Calorie intake: 4521
Carbs: 646
Fat: 97
Protein: 274

Competition deadlift (sumo)
Warmed up and did 15 sets of 2 at 475
Double paused bench press 245 for 5x5
Deadlift to the knees with a pause
Worked up to 365x5
10% load drop to 330 for 3x5
Rode my bike to and from the gym as a warm-up and cool down.

The deadlifts were killer. It was my first deadlift day in 10-11 days due to the hip pain I had awhile back. Good session though, my hands hurt from so many fairly heavy reps.

 

[jaymaximus]

First day of my coach's programming.

Weight was 216lbs

Calorie intake: 4521
Carbs: 646
Fat: 97
Protein: 274

Competition deadlift (sumo)
Warmed up and did 15 sets of 2 at 475
Double paused bench press 245 for 5x5
Deadlift to the knees with a pause
Worked up to 365x5
10% load drop to 330 for 3x5
Rode my bike to and from the gym as a warm-up and cool down.

The deadlifts were killer. It was my first deadlift day in 10-11 days due to the hip pain I had awhile back. Good session though, my hands hurt from so many fairly heavy reps.

Im real interested to see where this takes you. Youre already beastin, adding in a coach can only help. Plus Ive thought about it myself when stuff gets more stable.

 

[RodgerThat]

First day of my coach's programming.

Weight was 216lbs

Calorie intake: 4521
Carbs: 646
Fat: 97
Protein: 274

Competition deadlift (sumo)
Warmed up and did 15 sets of 2 at 475
Double paused bench press 245 for 5x5
Deadlift to the knees with a pause
Worked up to 365x5
10% load drop to 330 for 3x5
Rode my bike to and from the gym as a warm-up and cool down.

The deadlifts were killer. It was my first deadlift day in 10-11 days due to the hip pain I had awhile back. Good session though, my hands hurt from so many fairly heavy reps.

What happened to pulling conventional? Where you pausing for the bench on the double pause? Both eccentric pauses or one eccentric one concentric?

 

[jaymaximus]

What happened to pulling conventional? Where you pausing for the bench on the double pause? Both eccentric pauses or one eccentric one concentric?

+1 on the double pause question. I was wondering myself.

 

[jaymaximus]

You know fellas, I feel a little left out here. So Im thinking of starting my own thread:
1 Guy...Not just a creepy perv in the back of the movie theater anymore

 

[Perrin Aybara]

Im real interested to see where this takes you. Youre already beastin, adding in a coach can only help. Plus Ive thought about it myself when stuff gets more stable.

Hopefully to elite numbers sooner than I'd get on my own. For now I just want the two state records and a 1550+ total at 220lbs.

What happened to pulling conventional? Where you pausing for the bench on the double pause? Both eccentric pauses or one eccentric one concentric?

My coach wants me going with sumo. He says he can have me do stuff that'll help with the hip pain if I get it. Might not be an issue without all that other stuff I was throwing in.

+1 on the double pause question. I was wondering myself.

As far as double paused bench there's one pause on the chest and one at your sticking point on the way up if I understand correctly.

 

[ROB581211]

Well tonight wasn't bad but not great either. I eased up through DLs. Did 3 reps at 315 felt great. Started a second set and felt a little pull so I didn't take it off the ground. Gonna hold off a little longer. Don't want to slow down any progress so I'll hold off a bit. Another week won't kill me. So back to upper body and very light movements for squats only. I may not even do that.

 

[RodgerThat]

Woo I picked the right cycle boys and girls. Felt the strength kick in the best of ways bench was suppose to be my decending rep 5,4,3,2,1 at 8RPE but my first set it was like a 6RPE so I hit it 5x5 instead.

Squats- not done time crunch and my bench needed the attention
Bench press 260 5x5 paused every last rep
Incline bench 135 16, 12, 8
Cable lifts 22.5 4x12
Pull ups BW+35 4x6
Lat pull down 120lb 3x16
Shrugs 315 4x12 225x20 135x20
Triceps superseted with calves for pump
Leg extensions 180 4x10
Quick stretch got kicked out of the gym will finish up at home

 

[theprodgicalson]

As far as double paused bench there's one pause on the chest and one at your sticking point on the way up if I understand correctly.

this is correct. pause on chest, then pause somewhere between 1/2 way to 3/4 way up in the concentric portion of the lift.

@jaymaximus good to see you back and posting brother! i think i speak for the rest of the guys, go ahead and post your log in here!

6/14

did the Donnie Thompson lower back protocol


along with some stretching and trigger point release.


Farmers walk with trap bar
i believe the one at my gym weights 55lbs
395 walked for 75ft, rest for 90seconds
done for 30 minutes

should add that i am doing abs EOD or if i have time to add them in. i feel my care strength needs some work for staying more upright during heavy squats
standing rope pull downs mostly.
5 sets of 20

 

[theprodgicalson]

i should add, my traps havent been this sore ever i dont think. farmers walks are my new favorite cardio. i think @Perrin Aybara said yours were sore after doing them also?

 

[Perrin Aybara]

this is correct. pause on chest, then pause somewhere between 1/2 way to 3/4 way up in the concentric portion of the lift.

@jaymaximus good to see you back and posting brother! i think i speak for the rest of the guys, go ahead and post your log in here!

6/14

did the Donnie Thompson lower back protocol


along with some stretching and trigger point release.


Farmers walk with trap bar
i believe the one at my gym weights 55lbs
395 walked for 75ft, rest for 90seconds
done for 30 minutes

should add that i am doing abs EOD or if i have time to add them in. i feel my care strength needs some work for staying more upright during heavy squats
standing rope pull downs mostly.
5 sets of 20

Were you part of the abs for powerlifting discussion awhile back? I'm starting to think the crunches and leg raise type exercises have no carryover to heavy squats and deadlift. A crunching motion even with weight is nothing like what the core does on squats/deadlift as it acts to contract the muscle rather than isometricly as it would for squats/deadlift.

It's just something I've been thinking about for months now to get my core strength up for squatting with wraps. Seems like crazy heavy weighted planks for 30-60 seconds and farmer's carries and yoke walks are going to be more effective.

I might run this by coach and get his opinion. What do you (or anyone else) think? I could be overthinking it, but I don't think so.

 

[Perrin Aybara]

i should add, my traps havent been this sore ever i dont think. farmers walks are my new favorite cardio. i think @Perrin Aybara said yours were sore after doing them also?

They were sore for like four days. I haven't had soreness linger that long in years.

 

[ruckin]

I think heavy weighted planks are the best "core" exercise you can do. In my opinion (and experience) doing all of the main lifts beltless is the best thing you can do for your core, but if you're not doing that then planks are a great alternative.

Also @theprodgicalson and @Perrin Aybara do you guys notice trap growth from the farmers walks? I'd like to try incorporating them to help build my poverty traps, and also for athletic purposes, but I'm not sure if there's room in my gym to do them lol. Maybe I could try just walking 10 feet back and forth in a power rack/platform.

 

[Perrin Aybara]

I think heavy weighted planks are the best "core" exercise you can do. In my opinion (and experience) doing all of the main lifts beltless is the best thing you can do for your core, but if you're not doing that then planks are a great alternative.

Also @theprodgicalson and @Perrin Aybara do you guys notice trap growth from the farmers walks? I'd like to try incorporating them to help build my poverty traps, and also for athletic purposes, but I'm not sure if there's room in my gym to do them lol. Maybe I could try just walking 10 feet back and forth in a power rack/platform.

I've only done them once. My strongman buddy hardly ever shows up. I tried them in the gym, but the dumbbells are too big around to carry the same as his suitcase thingies. I could hang on to them with 210lbs per side. Dumbbells were very hard at much less weight and I couldn't hold on near as long.

 

[RodgerThat]

Were you part of the abs for powerlifting discussion awhile back? I'm starting to think the crunches and leg raise type exercises have no carryover to heavy squats and deadlift. A crunching motion even with weight is nothing like what the core does on squats/deadlift as it acts to contract the muscle rather than isometricly as it would for squats/deadlift.

It's just something I've been thinking about for months now to get my core strength up for squatting with wraps. Seems like crazy heavy weighted planks for 30-60 seconds and farmer's carries and yoke walks are going to be more effective.

I might run this by coach and get his opinion. What do you (or anyone else) think? I could be overthinking it, but I don't think so.

Ya heavy planks are the best core workout you can do in my opinion also paused front squats work pretty good IMO. @ruckin working with a belt can actually give more core engagement as you has something to push against so generally you'll brace harder when you can push against a sturdy belt.

As for the traps thing I work mine out EOD doing heavy barbell shrugs, I also do pinch plate walks and farmers carries afterwards mainly to work on grip but when my traps are pre fatigued even a 45lb plate pinch in each hand and walking 50m is a trap burn