Journey to 600 Squat / 523 Bench - Long Term Powerlifting Plan - Steroidify Athlete

[ckcrown84]

Love gains season.


View: https://youtu.be/jobN9X7p43Y


The goal is simple shed post competition weight, get healthy, reduce some BF and reveal some of the muscle accrued during the journey. Then slowly push calories as I push training volume.

Sundays starting point will look like this:

1AMRAP Leg press (20 reps here) - over the weeks the amount of volume here will increase. Now I have a baseline.
pause squats 365 5x3 (timed) - High density. today was done between 8-10 mins. Today I did not time [insert excuse]
Machine Reverse Hyper - 3x15 - These are great glute builders

From here I add volume as needed. Given my goals will add volume on leg press and add load across weeks on the pause squats while fighting to hit a time. Reps would be standardized as pause squats. This could get fun.

 

[barbell001]

Very interested to watch this, can you specifically elaborate on your Bench training days as you go along? A 485 bench has been a lifelong goal of mine, having reached 470 years back now. I relied on heavy gear back then rather than proper progressive training so I peaked quick I think. Do you follow a specific program or do you design your own? Also where are you at now with bench in terms of what you need to add to reach 523? Good Luck bro and this should be exciting!!

 

[barbell001]

Are you able to include what you typically cycle also?

 

[ckcrown84]

Very interested to watch this, can you specifically elaborate on your Bench training days as you go along? A 485 bench has been a lifelong goal of mine, having reached 470 years back now. I relied on heavy gear back then rather than proper progressive training so I peaked quick I think. Do you follow a specific program or do you design your own? Also where are you at now with bench in terms of what you need to add to reach 523? Good Luck bro and this should be exciting!!

 

[ckcrown84]

I think you can find the answer to most of those questions here:

518 Bench / Cycle / Education Thread - Steroidify Sponsored Athlete

Yeah. I’m an old dog. Fred was back in 2010-2016. Dirty rat was benching 400 at 165lbs and 485 at 185 lbs. Good guy… unfortunately fell out and doesn’t even lift anymore 2009 I was just coming out of prison, ended up at Ohio University. I met Chris Spiegal who tore his achilles and was off the...

thinksteroids.com

I have an image of the cycle as it progressed as well.

 

[barbell001]

Wow that's really interesting all that, quite a few things caught my eye there. So first of all - Test & Masteron? You find you get some good strength gain from the Mast do you? I like to run Test & NPP and then Dbol as the oral. Just the extra water in the muscle and joints I find really helps and the glycogen loading from the Dbol etc.

Its very interesting to see the difference the extra 20lb's body weight makes to your bench - going between 200 to 220. I am 200 currently and have long thought if I got an extra 15 to 20 it would surely help reach where I want to be. Do you have a brief example of your diet when you put the extra bulk on to 220? Do you happen to use Slin at all to reach this or is it just from the anabolics?

I must say thats very low to moderate dosages for what you are lifting - I was expecting quite a bit more, you really get results from using 10mg per day of an oral?

Nice to see all the breakdown of the bench programming too, I think I will try some of this and see if it helps

Thankyou for all your enthusiasm, time and effort with all this - I find it very helpful to say the least.

 

[barbell001]

So looking through your programming there, do you just train bench once per week? I think I could keep up with most of that there until the Peak/Taper part Lol I guess I would just have to adjust things.

 

[jJjburton]

Hyperextending your knees at the top like that hasnt led or caused any issues at all?

Interested too as well how all plays out

What is height and weight now?

 

[ckcrown84]

Hyperextending your knees at the top like that hasnt led or caused any issues at all?

Interested too as well how all plays out

What is height and weight now?

Knees are safe Camera angle makes it look much more significant than it is.

Currently bodyweight 208lbs
Current height 5'5, but sometimes I feel 5'4

 

[ckcrown84]

So looking through your programming there, do you just train bench once per week? I think I could keep up with most of that there until the Peak/Taper part Lol I guess I would just have to adjust things.

I train upper twice a week. Only workout i have listed on that excel is my Primary Bench, which I like to keep calibrated to my cycle. However, i must say I do NOT track everything.


I do all my own programming/coaching.

I actually use Trainheroic for clients and will be using it for myself going forward so I can post better metrics for everyone.

Yes you will certainly get an effect from 10mg of an oral. Promise!

Also, yes I love the Test/Masteron combo for when I am far out from a comp. Then as I need to bloat up more I swap for more retensive compounds as I get closer to the meet. But, I don't want to walk around at 215/220. I just don't feel great that size. But, again I am 5'5

 

[barbell001]

So what are you able to Max single before going into a steroid cycle, when you are on TRT or natural which ever you normally do mate?

 

[ckcrown84]

So what are you able to Max single before going into a steroid cycle, when you are on TRT or natural which ever you normally do mate?

Bro, I am sooooo far removed from heavy singles or anything like that at this point of training. When your focus is on building you shouldn't concern yourself with testing.

A true max, a max that is earned, thats weeks to build into. Just brushing the dust off one day and taking a max isn't going to yield anything favorable. Additionally, it could get you hurt.

The question should be...
When I could bench 507 I could do "XYZ" in each of my respective blocks
How do I put myself in a position to beat those numbers by some small margin?

Then you start building!

 

[barbell001]

I understand what you are saying buddy - but there is a reason why I am asking this. If you were to say 'I can bench roughly 440lb's when off gear' then I am looking at it in terms of okay already he is a very strong guy already - so by getting on gear for 6 months he then puts on another 80lb's to his bench. But if you were to say you can press about 385 I would think, well still the same Lol He's a pretty strong guy already. Just gives me some idea of your potential already. My best for example off gear was around 330lb's at 140 BW natty then got to 470lb's when I was 185 fairly lean & on Tren.

 

[ckcrown84]

I understand what you are saying buddy - but there is a reason why I am asking this. If you were to say 'I can bench roughly 440lb's when off gear' then I am looking at it in terms of okay already he is a very strong guy already - so by getting on gear for 6 months he then puts on another 80lb's to his bench. But if you were to say you can press about 385 I would think, well still the same Lol He's a pretty strong guy already. Just gives me some idea of your potential already. My best for example off gear was around 330lb's at 140 BW natty then got to 470lb's when I was 1

I am struggling to answer this and don't think I can. I can't even imagine trying to max or get under heavy weights like that.

Let's say you have 3 blocks of meaningful training
Hypertrophy
Strength
Peaking

In each block you are capable of the following
Hypertrophy: 315x20
Strength: 405x6 AMRAP
Peaking: 485

Now the question becomes...how do I beat those?
How do I become a bigger/faster/stronger organism?

If you are looking to gauge my strength going into each block, you could "test" but it will discourage you. The training goals are different. But, if you look at my sheet I did do a "test" week and see where you're at.

If you look at my excel screen grab on Week 5 I took 455x1 for a ride. It moved, but not light white lightning.

I then took th same load again for 5x2 on Week 20
Then from there I "peaked" 455 into a 507 between 6/26 and 7/10
This was done through a combination of
Pharma
Nutrition
And TRAINING

And I would not trying to turn a 455 5x2 without that holy trinity

 

[barbell001]

So before getting into steroids did you never see what your 1 rep Max was or see what you could do for 6 reps?

 

[ckcrown84]

So before getting into steroids did you never see what your 1 rep Max was or see what you could do for 6 reps?

Yeah, when I used to train like a rookie I maxed every week.
Here is a video from my first PL competition, about a decade ago. I was around 26 or so I don't even know. I am 38 now.

Going into that comp I had already been routinely working out since I was 18.


View: https://youtu.be/tkTU0FXsR18

 

[barbell001]

Yeah, when I used to train like a rookie I maxed every week.
Here is a video from my first PL competition, about a decade ago. I was around 26 or so I don't even know. I am 38 now.

Going into that comp I had already been routinely working out since I was 18.


View: https://youtu.be/tkTU0FXsR18

Okay, okay mate thats all I was really asking lol haha

I must be honest, that's kinda how I am still now wanting to know if its budged at all and I know its probably why I am not getting proper growth. I can peak it a little here and there and use a drop down set afterwards and hope it goes up a little next time but I am never getting into a proper mass gaining programme at all which is why I want to do what you are doing. I tried a Greg knuckles bench programme in the past 2 days a week but it was just draining and had me doing things like 8 reps etc which actually seems to weaken me and fatigue me. I find the idea of running a programme like yours for 6 months daunting just 'hoping' at the end that the max has risen but I guess until I actually get on and do it I will not get anywhere Lol

 

[ckcrown84]

When I coach people I run into this a lot. Humans are hard wired to want immediate results. This is why so many people run crazy gear dosages...they want immediate, they want to "feel it"

With my programming you aren't feeling shit, until your peak blocks
its weeks and weeks and weeks of building a base, weeks and weeks of building some strength on that base, and weeks of peaking that all in the "hopes" that one block of training bleeds into the next.

Don't stress, hopes and dreams do come true. You will grow and grow stregnth, it just takes TIME and trusting a process.

I often tell people... yeah its 25 weeks, but mother fucker you're going to be in the gym anyways! Might as well be marching toward a drum beat for 25 weeks headed on a march of death toward a destination.

And remember, everyone is going to have good days and bad days. Don't freak out when they occur.

 

[barbell001]

When I coach people I run into this a lot. Humans are hard wired to want immediate results. This is why so many people run crazy gear dosages...they want immediate, they want to "feel it"

With my programming you aren't feeling shit, until your peak blocks
its weeks and weeks and weeks of building a base, weeks and weeks of building some strength on that base, and weeks of peaking that all in the "hopes" that one block of training bleeds into the next.

Don't stress, hopes and dreams do come true. You will grow and grow stregnth, it just takes TIME and trusting a process.

I often tell people... yeah its 25 weeks, but mother fucker you're going to be in the gym anyways! Might as well be marching toward a drum beat for 25 weeks headed on a march of death toward a destination.

And remember, everyone is going to have good days and bad days. Don't freak out when they occur.

I like your Style mate!!!! That's just what I wanted to hear in all honesty Lol

Trust the process is right, I guess its just because when all we have ever practiced in the gym for years is what we have always been doing, then you are constantly stressing over the fact of am I actually losing strength right now because I am not pushing myself as hard as I normally do, I look smaller in the chest because I am not going to failure as much so how can I be progressing? I guess this is also a big advantage of training around other seasoned and advanced powerlifters in that you will get and see assurance that you are doing the right thing and this is worth your time doing.

Something I meant to ask you also - what happens if you are in the circumstance where you miss a rep during a workout? Do you repeat that workout next time and put it down to a bad session or do you just move to to the increased weight next week?

 

[ckcrown84]

I like your Style mate!!!! That's just what I wanted to hear in all honesty Lol

Trust the process is right, I guess its just because when all we have ever practiced in the gym for years is what we have always been doing, then you are constantly stressing over the fact of am I actually losing strength right now because I am not pushing myself as hard as I normally do, I look smaller in the chest because I am not going to failure as much so how can I be progressing? I guess this is also a big advantage of training around other seasoned and advanced powerlifters in that you will get and see assurance that you are doing the right thing and this is worth your time doing.

Something I meant to ask you also - what happens if you are in the circumstance where you miss a rep during a workout? Do you repeat that workout next time and put it down to a bad session or do you just move to to the increased weight next week?

I can only give so much of the game