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Anabolic Steroids

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

Training in review

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Had a bit of a protracted deload after the capstone of 365x10, which is really disappointing but it is what it is at this point.

I have some really bad shoulder impingement, I don't believe it was training related and is on the same shoulder where i've had historical problems since I was like 12 (clipped a tree snowboarding). Sometimes it flares up. I'm sure training didn't play zero role, but there was no point in training where I hurt myself or felt that I hurt my shoulder.

During this deload I still lifted, I just didn't bench or train particularly hard...sometimes that's okay! I'm mostly healed now, and will do what I can.

not going to rush back to 365, build back into it. I am slowly working toward the 400s.

Keep in mind, the goal here isn't getting under these weights. Bouncing off my chest. Muscle and leverage fucking it up. No
Smooth, fast, explosive, technical lifts. We then turn this into a max.

Right now I am working toward building a massive volume base.

Competition isn't until week 43...

Am really enjoying my Steroidify products.

Am running test/Mast and I did add the Anavar. After the anavar course I might bump the dosage of the Mast and then just maintain for 2 months or so.
 

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Well done on reaching that 365 for 10 buddy - I know that was a goal you were after for a long time. Sorry to hear about the shoulder impingement, I have had that one time years ago and its a very strange feeling - feels like the joint is kind of sliding on top of itself and locked together at the same time. I think it took a few weeks totally off benching for it to go for me.

BTW what kind of rest periods do you take in between your working sets?

How does your bench warm up look when you are training with 365 bud?
 
barbell001 said:
Well done on reaching that 365 for 10 buddy - I know that was a goal you were after for a long time. Sorry to hear about the shoulder impingement, I have had that one time years ago and its a very strange feeling - feels like the joint is kind of sliding on top of itself and locked together at the same time. I think it took a few weeks totally off benching for it to go for me.

BTW what kind of rest periods do you take in between your working sets?

How does your bench warm up look when you are training with 365 bud?
Click to expand...
I do not time my rest periods, I just go when I feel ready to go. Typically around 2-3 minutes when its over 315 on the bar. 1-2 mins when its under 315.


Warming up today looked like
2-3 sets with the bar
135-5
185-5
225-5
275-2
315-3
345-4 - this was my first set

Its largely arbitrary. Remember the goal for warmups is to get you building momentum into your workout, not to tire you out :)
 
ckcrown84 said:
I do not time my rest periods, I just go when I feel ready to go. Typically around 2-3 minutes when its over 315 on the bar. 1-2 mins when its under 315.


Warming up today looked like
2-3 sets with the bar
135-5
185-5
225-5
275-2
315-3
345-4 - this was my first set

Its largely arbitrary. Remember the goal for warmups is to get you building momentum into your workout, not to tire you out :)
Click to expand...
For sure mate - I just wanted to compare it to what I always do as I know everyone does it differently, which is:

BAR x 10r
60kg x 6r
100kg x 6r
125kg x 3r
150kg x 2r
180kg x 1r

Then working sets ....
 
How did you learn how to program and understand all the workings of how they make you stronger? I have tried a few times to understand various strategies but then end up getting lost with it all.

For instance where you use 365 for a 4 x 4 each week and then do an AMRAP - Are you relying on the AMRAP to get you stronger plus the addition of the general volume from the 4 x 4?

So in theory you could constantly get stronger using this method as long as the AMRAP keeps increasing, then when or if things begin to stall you could increase the working weight by 5lb's to 370?
 
barbell001 said:
How did you learn how to program and understand all the workings of how they make you stronger? I have tried a few times to understand various strategies but then end up getting lost with it all.

For instance where you use 365 for a 4 x 4 each week and then do an AMRAP - Are you relying on the AMRAP to get you stronger plus the addition of the general volume from the 4 x 4?

So in theory you could constantly get stronger using this method as long as the AMRAP keeps increasing, then when or if things begin to stall you could increase the working weight by 5lb's to 370?
Click to expand...
These are great questions!

Keep in mind a LONG term training approach that I utilize and zoom out and look what I am doing.

Over long spans of time I have started at 4x2 and am now at 4x5 with approximate same loads (that 365 range). This is volume accumulation, my capacity and ability to perform clean and fast reps with this load has increased. Could I have done 3-4 sets of 5 way back then? Sure, but it would have been grindy and ugly.

I utilize the AMRAP to do two things:
Inform me on load adjustments week to week, e.g. if I can get 8 reps and my working sets are 4, I have room in the tank to move up another 5-10lbs. If I am 4 weeks into the program and have already added let's say an average of 30lbs to the bar and after 4x4 my amrap is only 5...I am training right on the wire and this could likely be my last week, or maybe one more, then "reset" with an easy week and build back up and load and try to beat that performance after another 3-4 week wave.

Ready for my steroid plug?
While I am doing all of this over weeks and weeks I look at my @Steroidify Rep gear and I ascertain what I need.
For example,
Let's say you've got 20 weeks, but obviously if you go 100% at week 1 you will crash and burn. So we break 20 weeks into 4 5 week blocks.

Now let's say to help push the gains we have the ability to layer in nutrition and gear.

It could go
Block 1: 250 Test /200 Masteron Test and ~3k calories
Block 2: 250 Test /300 Masteron and ~3400 calories
Block 3: 500 Test /400 Masteron ~3600 calories
Block 4: 500 Test / 400 Masteron / 50mg Anavar ~3600 Calories


Keeping it simple
5x3 at 77% your 1 rep max
Each block try to rest and add a rep.
Watch your average ~80 go from 5x3 with a struggle to 5x6 or so with some power and drive.

This is training... not just working out.
 
So right now buddy I can get 365 for 6/7 reps, I'd like to be able to get that to 10 as it would equal a theoretical 485 Max. What would be the best way to progress that to get the extra reps? 4 sets of 3 finishing with an AMRAP, then 4 x 4, then 4 x 5 finishing with AMRAP's done over say 3 months until I can hopefully get a 1 off set of 10? Or would it be better to try increase the working weight at some point to 370, to then drop back down to 365 at some point?

I would very much appreciate it if you could just give a brief outline of what would work the best mate? :-))
 
barbell001 said:
So right now buddy I can get 365 for 6/7 reps, I'd like to be able to get that to 10 as it would equal a theoretical 485 Max. What would be the best way to progress that to get the extra reps? 4 sets of 3 finishing with an AMRAP, then 4 x 4, then 4 x 5 finishing with AMRAP's done over say 3 months until I can hopefully get a 1 off set of 10? Or would it be better to try increase the working weight at some point to 370, to then drop back down to 365 at some point?

I would very much appreciate it if you could just give a brief outline of what would work the best mate? :))
Click to expand...


What are you currently doing that enables you to do 365 for 6?
Now, do more :)

If you were my client, this is what I would do.

4x3 + AMRAP (if amrap is above 10 paused, move all loads up +10lbs)
Week 1 - 295
Week 2 - 300
Week 3 - 305
Week 4 - 315
4x4 + AMRAP (if amrap is above 8 paused, move all loads up 10lbs
Week 5 - 300
Week 6 - 310
Week 7 - 315
Week 8 - 320
4x2
Week 9 - 365 4x2
Week 10 - 375 4x2
Week 11 - 385 2x1
Week 12 - MAX


Remember, you are accumulating QUALITY volume. Strict paused reps. No touch and go.

@Steroidify Rep makes these questions possible....
 
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ckcrown84 said:
What are you currently doing that enables you to do 365 for 6?
Now, do more :)

If you were my client, this is what I would do.

4x3 + AMRAP (if amrap is above 10 paused, move all loads up +10lbs)
Week 1 - 295
Week 2 - 300
Week 3 - 305
Week 4 - 315
4x4 + AMRAP (if amrap is above 8 paused, move all loads up 10lbs
Week 5 - 300
Week 6 - 310
Week 7 - 315
Week 8 - 320
4x2
Week 9 - 365 4x2
Week 10 - 375 4x2
Week 11 - 385 2x1
Week 12 - MAX


Remember, you are accumulating QUALITY volume. Strict paused reps. No touch and go.

@Steroidify Rep makes these questions possible....
Click to expand...
I've used Steroidify for many years bud, even back when they use to be pharmacomstore!
 
ckcrown84 said:
What are you currently doing that enables you to do 365 for 6?
Now, do more :)

If you were my client, this is what I would do.

4x3 + AMRAP (if amrap is above 10 paused, move all loads up +10lbs)
Week 1 - 295
Week 2 - 300
Week 3 - 305
Week 4 - 315
4x4 + AMRAP (if amrap is above 8 paused, move all loads up 10lbs
Week 5 - 300
Week 6 - 310
Week 7 - 315
Week 8 - 320
4x2
Week 9 - 365 4x2
Week 10 - 375 4x2
Week 11 - 385 2x1
Week 12 - MAX


Remember, you are accumulating QUALITY volume. Strict paused reps. No touch and go.

@Steroidify Rep makes these questions possible....
Click to expand...
Thankyou VERY much for this buddy!

So is the idea that until you reach the required number of reps on the AMRAP, such as 8 or 10 (depending on reps in sets) that you keep repeating that same weight each week until you achieve the target number? So if you only get 5 reps, repeat next week and get 6 then keep going until you get 8?
 
barbell001 said:
Thankyou VERY much for this buddy!

So is the idea that until you reach the required number of reps on the AMRAP, such as 8 or 10 (depending on reps in sets) that you keep repeating that same weight each week until you achieve the target number? So if you only get 5 reps, repeat next week and get 6 then keep going until you get 8?
Click to expand...
If you only get 5 reps on a week 1 or 3 you are starting way too heavy.

The idea is you are generating a runway of success and momentum, don't underestimate the work accrual on those 295-345lbs loads.

Remember, when I bench 500 90% of the weeks of my training are between 365 and 405.

Be explosive, fast and violent. Show me perfect reps at 295 4x3 and 5th set an AMRAP. All paused. Show me over 10 reps.
 
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