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

[riprich69]

Not at all sure what you mean by Bro Science reasoning.
What do you think dbol does?
how do you decide what tools (drugs) to use in your programs?
I am not here giving advice that people need to take "X" drug at "y" time interval. I am explaining how I am utilizing certain tools and compounds over a long term and very planned out training program.

I never said I run orals to end "every training block," I indicated that it is something I did last prep and this prep which gives me added momentum into my wave loaded progressions. Works quite well! Also, at the dosages I utilize there is very minimal negative health consequence, for me. I cannot speak for how 10mg of Dbol or 10/20mg of on anavar impacts you! But, judging from common dosage advice I see on forums maybe you mistook for 100mg of dbol or 100mg of anavar what do I know!


When I do deploy these extra orals its checking a specific box as part of a thought out training program. For example, here is how I deployed Anavar strategically in previous competition program leading into my 518 bench.

View attachment 267303

Could I have done it without the anavar? perhaps. But, I executed my plan and it was overall quiet effective, I also had a nice training and visual effect from the anavar in those periods.

Remember, drugs are tools. Nothing about my process is reckless or very "bro science," its not, for example, bro science that dbol is going to increase retention, thereby increase bodyweight, and thereby potentially augment performance. Not sure how you define bro science...

Anyway, hope you can contribute more productive conversation to my thread.

Have a good evening friend!

LOL Firstly dbol and its effect on the body is far more complicated than fluid retention changing your leverages and causing an increase in strength I'm not getting into that with you it's not worth my time. I don't need you to remind me of anything, especially about powerlifting. You requested I contribute something more productive so here we go let's get into it:

If you insist on stroking yourself off updating a "powerlifting" training log on here while shilling for a shitty source go ahead I am sure some will benefit from it, but when people come in and ask questions you should stop being so condescending to them especially since you are not remotely close to being decent, you barely even qualify as a powerlifter considering you can't even manage to do a full power meet, nor can you achieve a 400 dots while being enhanced. I clicked through your thread and continuously saw you talking down to people who were asking simple questions. Why not just answer them without attitude and help grow the sport? Be better.

 

[ckcrown84]

LOL Firstly dbol and its effect on the body is far more complicated than fluid retention changing your leverages and causing an increase in strength I'm not getting into that with you it's not worth my time. I don't need you to remind me of anything, especially about powerlifting. You requested I contribute something more productive so here we go let's get into it:

If you insist on stroking yourself off updating a "powerlifting" training log on here while shilling for a shitty source go ahead I am sure some will benefit from it, but when people come in and ask questions you should stop being so condescending to them especially since you are not remotely close to being decent, you barely even qualify as a powerlifter considering you can't even manage to do a full power meet, nor can you achieve a 400 dots while being enhanced. I clicked through your thread and continuously saw you talking down to people who were asking simple questions. Why not just answer them without attitude and help grow the sport? Be better.

Thanks for the input! Let me know if you have any legitimate criticisms of my programming, structure, drug usage, protocol, or dosages.

What is your problem with my "shitty source," I find them to be a pretty stand up source with a good reputation. They are also a paid sponsor on this board... Please be specific with your complaint?

Yes dbol does a lot of things, so do all drugs. That doesn't change how and why I use it, nor does it change the effectiveness of how I used it. In fact I can reliably use it for the exact reason I mentioned and get very reliable results time and time again... pretty wild how specific drugs do specific things in specific environments. Do they do other things? certainly. When you take an Aspirin it does lots of things too! Who woulda thought!

Also, I answered your question and I showed historical examples of how I have done similar things with Anavar. I didn't realize you wanted a college dissertation on Dbol and all of its physiological impacts.

Perhaps we could hop on a recorded podcast together and discuss training, cycle design, and performance? This could benefit the community, I can be available this weekend.

As you mentioned, I am not the best powerlifter, thanks for taking me down a notch! I am certainly not a Larry Wheels.

I have always billed myself as a bench competitor that loves to squat.

When it comes to bench press I have a "rank" of #167 out of about 10,000 powerlifters in the 220 weight class. So I mean not too bad.
Additionally having a 500+ bench ranks in the top 1% of competitors, regardless of weight classes. So yeah, numbers don't lie.
400 dots does suck, probably would help if I deadlifted but... unfortunately I can't and won't... actually not unfortunately. Ate this point I fucking hate deadlifts and haven't attempted to pull a deadlift since 2014. I Squat and I bench.

Welcome to bash me all you want bro fessor...But it sounds like you have a chip on your shoulder, post a bench...post a squat...post a picture...Safety behind anonymity is a thing.

I'm not here for the trolls. I am here for the people that want to get better.

 

[MRFerment]

Where did you learn things about programming for powerlifting? What is your diet like? And what’s your training schedule during “bb phase”? Great physique and lifts btw!!

 

[ckcrown84]

Where did you learn things about programming for powerlifting? What is your diet like? And what’s your training schedule during “bb phase”? Great physique and lifts btw!!

My first introduction to Powerlifting came from Beat Personal Training out of Cincinnati Ohio. They ran a PL club back in the day and the training methodology at that time was largely influenced by Conjugate/Westside.


I've been involved in powerlifting for over a decade, since that time I have been around a few gyms, and have had quite a few diverse coaching influences. About 4/5 years ago I largely started coaching myself, quite successfully. I've also largely abandoned conjugate based training. Though I still do things like "speed work," I just program it differently than historically conjugate would and my psychological approach is different than it used to be.


My diet varies on strictness to be honest, and on phase...just like just about anyone. When i'm not competing I am lighter bodyweight and use that time to do any weight cuts/photoshoots/vanity phases. During strict competition prep I am going into that phase of training at reduced bodyweight and ready to increase calories and gain weight. But, I have a few staples and "monster mash" variations that I prepare. Lots of ground beef in my life

My training during this building phase is:
Tuesday = Upper / lighter bench / most reps biased in the 12-20 ranges

Wednesday = Lower / Squats focus / again higher rep focus in BB phase

Thursday = Optional / extra back volume

Saturday = Upper / more comp specific bench / still biasing higher reps volume. For example right now I am closing in on 365 for 10 with fast eccentric, a pause, and violent concentric.

Sunday = Lower / Posterior focus / again higher volume range.

I have 2/3 weeks left in this volume block, then I take an easy week and vamp up for another 4-5 week volume block.


If you are curious what a specific workout would look like, here is an example of a Saturday workout:
365 Bench: 2x8, third set I got 5. The goal right now isn't to beat myself into the ground so called it there.

Incline Bench, Tempo: 225 for some slow eccentric, them a reasonable non-explosive concentric. Goal here is some nice hypertrophy. Tempo work is ab it more damaging so keep sets around 2-3 depending. The slower eccentric are bit more fatiguing than fast eccentrics, so caution there. This tempo work also allows me to utilize lighter loads which reduces injury risk.

Machine Shulder press: 2-3 sets of 12 to 15 reps.
Cable Rows: 4 sets of around 12-15 reps.

Go home, eat a steak dinner and however much fruit I want to avoid eating junk food lol

 

[barbell001]

View attachment 267291

Some coaching today, she drives me nuts trying to coach her. But today's session
215 4x2 and 1x5
Then 155 vs bands for 3x3-5 reps (avg was 4)


If she decides to listen from here I would do
230 for either 3-5 sets of 1 (OR 230 for 2x2) then 2-3 sets of 3-5 reps at around 165
Then the week after max.

But, she spends more time in her head then trusting any form of process

Nice picture Bud!!! What have you got her benching?

Out of interest do you use HGH or IGF-1 at all? I really could do with something that will help my shoulder tendons recover after training - what do you think works the best? I use collagen peptides and Vitamin C but they still can take a long time to recover. I have come to the conclusion I have genetically bad/weak shoulders now lol

 

[ckcrown84]

Nice picture Bud!!! What have you got her benching?

Out of interest do you use HGH or IGF-1 at all? I really could do with something that will help my shoulder tendons recover after training - what do you think works the best? I use collagen peptides and Vitamin C but they still can take a long time to recover. I have come to the conclusion I have genetically bad/weak shoulders now lol

She will be maxing her bench within the next 2 weeks, she should be around 150lbs, but we will see. Her biggest challenges for strength gains is nutrition, constantly wanting to be on calorie restriction... super frustrating. Squat will be around 250s.

I do not use any ancilliaries for tendon recovery. Whenever I have tendonitis I would quickly pivot my training, hard lessons in the past learned from that
Identify what is causing the tendinopathy.

Common issues:
Too much low bar squats
Too frequent maxing
Training too heavy too often.

 

[MRFerment]

My first introduction to Powerlifting came from Beat Personal Training out of Cincinnati Ohio. They ran a PL club back in the day and the training methodology at that time was largely influenced by Conjugate/Westside.


I've been involved in powerlifting for over a decade, since that time I have been around a few gyms, and have had quite a few diverse coaching influences. About 4/5 years ago I largely started coaching myself, quite successfully. I've also largely abandoned conjugate based training. Though I still do things like "speed work," I just program it differently than historically conjugate would and my psychological approach is different than it used to be.


My diet varies on strictness to be honest, and on phase...just like just about anyone. When i'm not competing I am lighter bodyweight and use that time to do any weight cuts/photoshoots/vanity phases. During strict competition prep I am going into that phase of training at reduced bodyweight and ready to increase calories and gain weight. But, I have a few staples and "monster mash" variations that I prepare. Lots of ground beef in my life

My training during this building phase is:
Tuesday = Upper / lighter bench / most reps biased in the 12-20 ranges

Wednesday = Lower / Squats focus / again higher rep focus in BB phase

Thursday = Optional / extra back volume

Saturday = Upper / more comp specific bench / still biasing higher reps volume. For example right now I am closing in on 365 for 10 with fast eccentric, a pause, and violent concentric.

Sunday = Lower / Posterior focus / again higher volume range.

I have 2/3 weeks left in this volume block, then I take an easy week and vamp up for another 4-5 week volume block.


If you are curious what a specific workout would look like, here is an example of a Saturday workout:
365 Bench: 2x8, third set I got 5. The goal right now isn't to beat myself into the ground so called it there.

Incline Bench, Tempo: 225 for some slow eccentric, them a reasonable non-explosive concentric. Goal here is some nice hypertrophy. Tempo work is ab it more damaging so keep sets around 2-3 depending. The slower eccentric are bit more fatiguing than fast eccentrics, so caution there. This tempo work also allows me to utilize lighter loads which reduces injury risk.

Machine Shulder press: 2-3 sets of 12 to 15 reps.
Cable Rows: 4 sets of around 12-15 reps.

Go home, eat a steak dinner and however much fruit I want to avoid eating junk food lol

Thankyou for your extensive response! Long time lurker here on mesorx and was always bodybuilding. Now had a long stop and want to focus on powerlifting! So very interesting stuff to read.

Will follow your log!

 

[riprich69]

Thanks for the input! Let me know if you have any legitimate criticisms of my programming, structure, drug usage, protocol, or dosages.

What is your problem with my "shitty source," I find them to be a pretty stand up source with a good reputation. They are also a paid sponsor on this board... Please be specific with your complaint?

Yes dbol does a lot of things, so do all drugs. That doesn't change how and why I use it, nor does it change the effectiveness of how I used it. In fact I can reliably use it for the exact reason I mentioned and get very reliable results time and time again... pretty wild how specific drugs do specific things in specific environments. Do they do other things? certainly. When you take an Aspirin it does lots of things too! Who woulda thought!

Also, I answered your question and I showed historical examples of how I have done similar things with Anavar. I didn't realize you wanted a college dissertation on Dbol and all of its physiological impacts.

Perhaps we could hop on a recorded podcast together and discuss training, cycle design, and performance? This could benefit the community, I can be available this weekend.

As you mentioned, I am not the best powerlifter, thanks for taking me down a notch! I am certainly not a Larry Wheels.

I have always billed myself as a bench competitor that loves to squat.

When it comes to bench press I have a "rank" of #167 out of about 10,000 powerlifters in the 220 weight class. So I mean not too bad.
Additionally having a 500+ bench ranks in the top 1% of competitors, regardless of weight classes. So yeah, numbers don't lie.
400 dots does suck, probably would help if I deadlifted but... unfortunately I can't and won't... actually not unfortunately. Ate this point I fucking hate deadlifts and haven't attempted to pull a deadlift since 2014. I Squat and I bench.

Welcome to bash me all you want bro fessor...But it sounds like you have a chip on your shoulder, post a bench...post a squat...post a picture...Safety behind anonymity is a thing.

I'm not here for the trolls. I am here for the people that want to get better.

Ah yes comparing yourself to the other 220s who complete 3 squats sometimes 4 before they bench and 3-4 deadlifts as well, training for one lift is an entirely different ball game but whatever floats your boat. I am not posting any lifts, I'm not an idiot therefore im am not going to dox myself on a steroid forum, especially probably one of the most watched by LEO.

No chip on my shoulder, I compete at the highest level (whether you choose to believe me or not since I won't be doxxing myself). I just hate how egotistical and rude you are to people who know nothing and try to get some advice out of you. Though it appears you've made quick improvements as shown by your responses above! Good work there champ.

Your drug use is mild, no comments there. Seen people run way more and seen people run less, dbol is outdated imo but if it works for you it works for you! We are all different! No interest in jumping on a podcast or posting lifts, I'd prefer my anonymity on a forum discussing drugs. If you stumble across my page I'd be happy to coach you at a discounted rate. Some friendly advice for bench since it is all you do-cut the amraps. For most people bench tends to thrive off of frequency the most. Most people I see or work with have a huge boost in performance going from 1-2 or 2-3 times a week for bench. Some even perform their best at 4-5 times. Have a blessed one!

 

[ckcrown84]

Thank you for the tips!
Btw, you can always, with a frequency of 3x a week and a hypothetical 500lbs bencher, what percentage ranges would you use ?

 

[barbell001]

Ah yes comparing yourself to the other 220s who complete 3 squats sometimes 4 before they bench and 3-4 deadlifts as well, training for one lift is an entirely different ball game but whatever floats your boat. I am not posting any lifts, I'm not an idiot therefore im am not going to dox myself on a steroid forum, especially probably one of the most watched by LEO.

No chip on my shoulder, I compete at the highest level (whether you choose to believe me or not since I won't be doxxing myself). I just hate how egotistical and rude you are to people who know nothing and try to get some advice out of you. Though it appears you've made quick improvements as shown by your responses above! Good work there champ.

Your drug use is mild, no comments there. Seen people run way more and seen people run less, dbol is outdated imo but if it works for you it works for you! We are all different! No interest in jumping on a podcast or posting lifts, I'd prefer my anonymity on a forum discussing drugs. If you stumble across my page I'd be happy to coach you at a discounted rate. Some friendly advice for bench since it is all you do-cut the amraps. For most people bench tends to thrive off of frequency the most. Most people I see or work with have a huge boost in performance going from 1-2 or 2-3 times a week for bench. Some even perform their best at 4-5 times. Have a blessed one!

I have found my optimal frequency for bench is 2 times per week, any more and I feel over trained with it and frankly get sick of the exercise. My question to you if you don't mind answering it is how do these guys train bench 4 or 5 times per week?? How is it even possible to recover from that? I need 3 days inbetween to get rid of any possible soreness - so how do they manage to train at such a high frequency - is it that their superior genetics allow them to recover so quickly or is it just from heavier gear and very heavy protein consumption?

 

[barbell001]

She will be maxing her bench within the next 2 weeks, she should be around 150lbs, but we will see. Her biggest challenges for strength gains is nutrition, constantly wanting to be on calorie restriction... super frustrating. Squat will be around 250s.

I do not use any ancilliaries for tendon recovery. Whenever I have tendonitis I would quickly pivot my training, hard lessons in the past learned from that
Identify what is causing the tendinopathy.

Common issues:
Too much low bar squats
Too frequent maxing
Training too heavy too often.

I can see that definately being a hinderance if she is wanting to get stronger, you have to be eating heavy and till full or beyond to get to the best you can be. I can't imagine limiting myself on what I eat when lifting weights, but women have different mindsets and things that are important to them I guess than us males lol

Would it be possible for you to give a sample layout of your daily diet when trying to gain weight to 220, we hover around the same bodyweight so I would find it interesting to see if I can consume the amount you use to bulk?

 

[laclark89]

I have found my optimal frequency for bench is 2 times per week, any more and I feel over trained with it and frankly get sick of the exercise. My question to you if you don't mind answering it is how do these guys train bench 4 or 5 times per week?? How is it even possible to recover from that? I need 3 days inbetween to get rid of any possible soreness - so how do they manage to train at such a high frequency - is it that their superior genetics allow them to recover so quickly or is it just from heavier gear and very heavy protein consumption?

I'm sure low volume and not maxing out I can get away with 3 bench sessions a week if I do like 4x4 or 5x5.

What about joints any of you guys use horse liniment?

 

[ckcrown84]

I'm sure low volume and not maxing out I can get away with 3 bench sessions a week if I do like 4x4 or 5x5.

What about joints any of you guys use horse liniment?

@barbell001

Typically higher frequency (but not always) is done by people benching in the sub 300s, as those weights result in less damage on average.

Larger weights require more recovery. Some may approach this different ways
simplified example

Workout 1: 65% ish range
Workout 2 80% range
Workout 3 95% range.
Repeat back to workout 1, built in deload

This allows higher touches. But again, always boils down to recovery.
Additionally if your goal is Hypertrophy benching 3x a week could arguably be counter productive, as with high frequency benching overall volume needs to be pretty low to allow for recovery between each session.
Benching 2x a week allows a longer recovery curve and allows for more volume.

personally, two times a week is a good frequency for me, and when I am in strength blocks its best to think of it as 1.5x a week, because my secondary volume is extremely low.

I also have a propensity for injury and have accrued all sorts of aches and pains (I am not 22 anymore) so when I am lifting heavy I still don't go super heavy too many weeks in a row. Notice when I am far out from comps I am not exactly taking maxes lol.


You won't find many 450-500lbs benchers that bench multiple times a week, an outlier would be Cayco. hes a monster. But again, he is able to do so and an outlier.
Even fewer 500-600lbs benchers bench with high frequency.

 

[barbell001]

@barbell001

Typically higher frequency (but not always) is done by people benching in the sub 300s, as those weights result in less damage on average.

Larger weights require more recovery. Some may approach this different ways
simplified example

Workout 1: 65% ish range
Workout 2 80% range
Workout 3 95% range.
Repeat back to workout 1, built in deload

This allows higher touches. But again, always boils down to recovery.
Additionally if your goal is Hypertrophy benching 3x a week could arguably be counter productive, as with high frequency benching overall volume needs to be pretty low to allow for recovery between each session.
Benching 2x a week allows a longer recovery curve and allows for more volume.

personally, two times a week is a good frequency for me, and when I am in strength blocks its best to think of it as 1.5x a week, because my secondary volume is extremely low.

I also have a propensity for injury and have accrued all sorts of aches and pains (I am not 22 anymore) so when I am lifting heavy I still don't go super heavy too many weeks in a row. Notice when I am far out from comps I am not exactly taking maxes lol.


You won't find many 450-500lbs benchers that bench multiple times a week, an outlier would be Cayco. hes a monster. But again, he is able to do so and an outlier.
Even fewer 500-600lbs benchers bench with high frequency.

For sure mate for sure, you don't always know what people are benching and plus if they are natural then they tend to require higher frequency also to get any growth.

That Cayco sure is a monster, do you believe that 240kg at 93kg really is possible naturally?? Seems crazy! Although after the lift he doesn't even look slightly out of breath or like he tried at all lol So he must have pretty low BP meaning he probably never runs gear. He has an interesting set up too - the way he arches up but then just pushes his torso up the bench! Do you know what BW he cuts down from to compete at 93kg? Mind you not to take away what you can press - I still can't imagine just benching 220kg lol As much as I want to ...

 

[ckcrown84]

For sure mate for sure, you don't always know what people are benching and plus if they are natural then they tend to require higher frequency also to get any growth.

That Cayco sure is a monster, do you believe that 240kg at 93kg really is possible naturally?? Seems crazy! Although after the lift he doesn't even look slightly out of breath or like he tried at all lol So he must have pretty low BP meaning he probably never runs gear. He has an interesting set up too - the way he arches up but then just pushes his torso up the bench! Do you know what BW he cuts down from to compete at 93kg? Mind you not to take away what you can press - I still can't imagine just benching 220kg lol As much as I want to ...

I don't know much about his training other than he does high frequency, hes a natural, and extraordinarily strong!

He competes IPF, 205 weight class which is unique there. most other feds are 198 or 220

But yeah dudes a monster, I don't follow his training super closely as we have very different programming styles.

 

[ckcrown84]

Little knowledge bomb on what I have going on right now.
Sliding into workout 2 of 6 in this block of training.

 

[ckcrown84]

Coaching log, the Meth Bomb coming in hot with a 255lbs squat.

Maybe 1 inch high, we will give it to 2/3 green lights
Now time for her to work on technique, positioning and to refocus on some size. The 6 week strength block was a solid win

We will be working on growing the quads and constantly working on her concentric. Notice her hips rise too fast which turn the squat into a bit of a good morning. When we fix this it will add significantly to her squat. Won't be easy, its a movement pattern shes had for years.

Nonetheless, 255lbs is a nice squat.
Shes 5'10, 170lbs and natural



View: https://youtube.com/shorts/B_04ta1VQ3k?si=Vc4eHTDN7EiCvaNE

 

[ckcrown84]

My next lifting day is Saturday,
But for those curious...
Where would we go from that 255 squat?

It would look like this:

 

[MindlessWork]

My next lifting day is Saturday,
But for those curious...
Where would we go from that 255 squat?

It would look like this: View attachment 268284

Only way but going up!!!

 

[barbell001]

Coaching log, the Meth Bomb coming in hot with a 255lbs squat.

Maybe 1 inch high, we will give it to 2/3 green lights
Now time for her to work on technique, positioning and to refocus on some size. The 6 week strength block was a solid win

We will be working on growing the quads and constantly working on her concentric. Notice her hips rise too fast which turn the squat into a bit of a good morning. When we fix this it will add significantly to her squat. Won't be easy, its a movement pattern shes had for years.

Nonetheless, 255lbs is a nice squat.
Shes 5'10, 170lbs and natural



View: https://youtube.com/shorts/B_04ta1VQ3k?si=Vc4eHTDN7EiCvaNE

Looked pretty good to me bud - I think she would have been given that. What have you got her deadlifting out of interest?