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

[barbell001]

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.

I do understand where you are coming from, I am sure right now getting 10 paused reps after previous sets I would struggle with even on the lighter loads.

Please can you explain to me a little more why you chose to work with weights that are quite a long way below your max, I am well aware you can easily press 500 and over so I am not in anyway doubting how strong you are bud. I am just curious as to why you will use weights that are mid 300's when you could do multiple sets and reps with 405? Is it that working with 405 would simply cause too much muscle and CNS fatigue to be productive on a regular basis?

I am just curious as to how lighter loads can still get someone as strong as you are even stronger.

 

[barbell001]

I JUST WANTED TO SAY THANKYOU FOR ALL YOUR HELP YOU ARE GIVING ON HERE TO MYSELF AND HOPEFULLY OTHERS WHO WILL BE READING THIS TOO

 

[ckcrown84]

I do understand where you are coming from, I am sure right now getting 10 paused reps after previous sets I would struggle with even on the lighter loads.

Please can you explain to me a little more why you chose to work with weights that are quite a long way below your max, I am well aware you can easily press 500 and over so I am not in anyway doubting how strong you are bud. I am just curious as to why you will use weights that are mid 300's when you could do multiple sets and reps with 405? Is it that working with 405 would simply cause too much muscle and CNS fatigue to be productive on a regular basis?

I am just curious as to how lighter loads can still get someone as strong as you are even stronger.

Let's say you are capable of a stimulus of 10
and 365 for 4x2 + an amrap of 5 is a 10...

I want to start you at a stimulus of 2, but still enough stimulus to illicit a response...
From there we grow into a machine capable of doing more than we were able... instead of constantly testing on the threshold of the max output...

Additionally, being that close to max output will increase injury risk, fatigue, and be more damaging and costly than the gains made at the lighter weights.

 

[barbell001]

Let's say you are capable of a stimulus of 10
and 365 for 4x2 + an amrap of 5 is a 10...

I want to start you at a stimulus of 2, but still enough stimulus to illicit a response...
From there we grow into a machine capable of doing more than we were able... instead of constantly testing on the threshold of the max output...

Additionally, being that close to max output will increase injury risk, fatigue, and be more damaging and costly than the gains made at the lighter weights.

I see what you are saying mate.

Is there also a greater chance of gaining more muscle and weight by doing more overall volume/reps with the lighter loads than with the heavier weights and fewer reps?

 

[ckcrown84]

I see what you are saying mate.

Is there also a greater chance of gaining more muscle and weight by doing more overall volume/reps with the lighter loads than with the heavier weights and fewer reps?

Ask yourself that question...
Is there more advantage to doing more total high quality work, with that work also having significantly less fatigue and less injury risk...


Try it, laid out more than a few weeks....
You're going to be in the gym anyway...

Don't sabotage by benching twice a week and going heavy the other day lol

 

[barbell001]

Ask yourself that question...
Is there more advantage to doing more total high quality work, with that work also having significantly less fatigue and less injury risk...


Try it, laid out more than a few weeks....
You're going to be in the gym anyway...

Don't sabotage by benching twice a week and going heavy the other day lol

That will have me pretty sore as it is, I'm not use to that amount of volume lol No way could I lift heavy on another day!

 

[ckcrown84]

That will have me pretty sore as it is, I'm not use to that amount of volume lol No way could I lift heavy on another day!

Yeah and 295 should be easy, so you may need to start even lighter.

Understand the idea.

We are starting at around 70% of your capacity
Building a runway of success
Accumulating the gains you can at those lighter loads, while building power, technique, and explosive development.

 

[barbell001]

Yeah and 295 should be easy, so you may need to start even lighter.

Understand the idea.

We are starting at around 70% of your capacity
Building a runway of success
Accumulating the gains you can at those lighter loads, while building power, technique, and explosive development.

Is the idea then that you should be going into a workout with a little bit of soreness/fatigue from the last session, or that you should be completely fresh and recovered with no soreness?

I think this is where I have been going wrong for a long time, because I normally train heavy it means I always have to be capable of a high output and not be sore anywhere to make progress - where as if you train lighter this is not so much of a factor and you can still make progress without killing yourself each session.

 

[ckcrown84]

Is the idea then that you should be going into a workout with a little bit of soreness/fatigue from the last session, or that you should be completely fresh and recovered with no soreness?

I think this is where I have been going wrong for a long time, because I normally train heavy it means I always have to be capable of a high output and not be sore anywhere to make progress - where as if you train lighter this is not so much of a factor and you can still make progress without killing yourself each session.

I personally do 3-5 week waves, each week in that wave gets harder and harder providing an overloading mechanical stimulus compared to what was experienced last time.

Then every 3-5 weeks we reset, step back in load and have an easy week, then ramp back up.

Its never as linnear as we want it, have to leave wiggle room for bad days and recovery needs.

 

[barbell001]

I personally do 3-5 week waves, each week in that wave gets harder and harder providing an overloading mechanical stimulus compared to what was experienced last time.

Then every 3-5 weeks we reset, step back in load and have an easy week, then ramp back up.

Its never as linnear as we want it, have to leave wiggle room for bad days and recovery needs.

So tell me buddy, when you have competed and got the 1 Rep Max you are after - do you try and peak things a little further for a few more weeks or see what you can do 495 for in reps? Or do you literally say okay I have completed what I set out to do and now for some time off - then back to the beginning of a new program again?

 

[ckcrown84]

So tell me buddy, when you have competed and got the 1 Rep Max you are after - do you try and peak things a little further for a few more weeks or see what you can do 495 for in reps? Or do you literally say okay I have completed what I set out to do and now for some time off - then back to the beginning of a new program again?

Look at exactly what I did, a few months gap because I needed a break

Comp prep for Iron Knightmare 4


Comp prep, thus far for Iron Knightmare 5


I do not yet know what the 405 rep/sets will look like, those are goals/targets

Notice the long term direction. I want to be able to rep 405 for sets/reps (easy sets and reps) that I was unable to do in Knightmare 4

I am building a motha fucking monster.,

 

[barbell001]

Look at exactly what I did, a few months gap because I needed a break

Comp prep for Iron Knightmare 4
View attachment 273829

Comp prep, thus far for Iron Knightmare 5
View attachment 273830

I do not yet know what the 405 rep/sets will look like, those are goals/targets

Notice the long term direction. I want to be able to rep 405 for sets/reps (easy sets and reps) that I was unable to do in Knightmare 4

I am building a motha fucking monster.,

For sure - those last few months must have been extremely tiring. It will be interesting to see what you are hitting when you get onto the 405 weeks in the AMRAP. The most I managed touch and go at my strongest was 5 reps but that wasn't after any previous sets lol

I am tempted to try some Masteron as seen as you like it! Was it Ultima oils you use?

 

[ckcrown84]

For sure - those last few months must have been extremely tiring. It will be interesting to see what you are hitting when you get onto the 405 weeks in the AMRAP. The most I managed touch and go at my strongest was 5 reps but that wasn't after any previous sets lol

I am tempted to try some Masteron as seen as you like it! Was it Ultima oils you use?

Correct, I am currently on all Ultima oils
Right now
250 Test
200 Masteron
50 anavar --soon cutting this and bumping masteron to 300

 

[barbell001]

Correct, I am currently on all Ultima oils
Right now
250 Test
200 Masteron
50 anavar --soon cutting this and bumping masteron to 300

I am using the Nakon Test prop and NPP, they are the same company as Ultima. Do you find you get good strength from the Mast or is it for the AI properties also?

I know many guys who use their Var 50's and they all really rate it!

We need to get you on 1 gram Test and 500 Tren and see what you are really capable of buddy! lol

 

[ckcrown84]

I am using the Nakon Test prop and NPP, they are the same company as Ultima. Do you find you get good strength from the Mast or is it for the AI properties also?

I know many guys who use their Var 50's and they all really rate it!

We need to get you on 1 gram Test and 500 Tren and see what you are really capable of buddy! lol

I run a gram and I pollute myself into lethargy and training goes to shit. Those dosages for me just aren't sustainable for long durations. At the tail end of prep around the last 8 weeks I am closing around a gram total, but it doesn't last!

I prefer masteron for its neurological benefits and strength gains while being a great anabolic.
NPP is great if I am under weight and need to fill out some lbs and enhance my leverages before competition.

 

[ckcrown84]

View: https://youtu.be/AZ5xuyV3S_M


What a great first session back with 405!
This is a great starting point, all reps moved really well. Granted 9 total reps isn't a lot of volume for week 1 in a hypertrophy block, I therefor added some backdown sets with a mild tempo at 185lbs...

185?!?! Yes, after 405 I was extremely fatigued and I was able to get plenty out of a few sets of ~10 with a tempo eccentric with 185.

About to drop the Anavar and run on
250 Test / 300 Masteron.

Might throw in an oral for a bro-boost next 4 week wave, after this volume accumulation. Likely Anavar again

I tend to get a nice response from anavar without throwing my blood work into a nightmare.


Training Note

Notice these are very fast and explosive. I sink into my chest, etc.
When I am training to build muscle and am not expecting that massive powerlifting carryover my bench is more of a "kiss" to the chest. Slight pause, and then fast acceleration up. Additionally the eccentric is more of a tempo.

 

[barbell001]

View: https://youtu.be/AZ5xuyV3S_M


What a great first session back with 405!
This is a great starting point, all reps moved really well. Granted 9 total reps isn't a lot of volume for week 1 in a hypertrophy block, I therefor added some backdown sets with a mild tempo at 185lbs...

185?!?! Yes, after 405 I was extremely fatigued and I was able to get plenty out of a few sets of ~10 with a tempo eccentric with 185.

About to drop the Anavar and run on
250 Test / 300 Masteron.

Might throw in an oral for a bro-boost next 4 week wave, after this volume accumulation. Likely Anavar again

I tend to get a nice response from anavar without throwing my blood work into a nightmare.


Training Note

Notice these are very fast and explosive. I sink into my chest, etc.
When I am training to build muscle and am not expecting that massive powerlifting carryover my bench is more of a "kiss" to the chest. Slight pause, and then fast acceleration up. Additionally the eccentric is more of a tempo.

Nice buddy!! Bet it felt great reppin that again didn't it, its always a nice tight feeling after using 405 for reps.

 

[ckcrown84]

Nice buddy!! Bet it felt great reppin that again didn't it, its always a nice tight feeling after using 405 for reps.

Yeah feels good!
I'd like to work up to like 4x4 + AMRAP of 6-8

 

[barbell001]

With your Injections bud do you split them up into 2 per week, or do the whole lot in one go as 1 injection?

Would you be able to give an example of what you eat in a day from breakfast to last meal, including shakes etc?

 

[ckcrown84]

With your Injections bud do you split them up into 2 per week, or do the whole lot in one go as 1 injection?

Would you be able to give an example of what you eat in a day from breakfast to last meal, including shakes etc?

I will see what I can do!

As for the injections, when I am on current dosage I just do 1x a week.

Current dosage (upped masteron yesterday)
250 Test (1ml)
300 Masteron (1.5ml)
2.5 total injection volume, alternate location week to week.