RodgerThat
New Member
Alright for those of you who are unfamiliar with myself and my training history I'll give ya the cliff notes here.
Started training for sports 10 years ago and have pretty much rolled through every discipline of athletics other then bodybuilding (I'm a patato build what can ya do).
Fitness accomplishments I guess?
In order: had a div 1 scholarship to play lacrosse (didn't go though due to injury)
Have completed an ironman
Have passed every fitness test imaginable that the government (Canadian so no buds training or anything like that) could throw at me.
Started powerlifting 4 years ago now
Starting stats 5'8 140lb 12% BF
Squat 205 bench 175 deadlift 295
Current stats 5'8 200lb 14% BF
Squat 475 bench 335 deadlift 545 (gym lifts)
I've had a lot of injurys in my time on this earth so a lot of things I've got to work around or put extra effort into.
Now the goals:
I'd like to take the strength that I've built this past 4 years and make myself into an absolute athletic freak of nature.
I'd like a 14s 100m sprint (I'm not fast)
45min 10k jog
15min 1km swim
50 consecutive burpees
250 power clean
Maintain a 315 bench 405 squat and 495 deadlift at a 9RPE
20 dead hang pull ups
225 clean and jerk
BW snatch
Get down to about 185-190 for a comfortable jogging weight without knees hurting
Increase my flexibility (for those that don't know this will be one of the harder ones because I already am extremely flexible.)
The juicy stuff - my cycles
I'm on cycle 5 now
Cycle 1: test prop dbol 2 weeks on 2 weeks off 3 round (it yielded minimal results)
Cycle 2: test prop, mast prop 8 weeks
Cycle 3 test e, tren e 10 weeks
Cycle 4 test e 12w, NPP 10w, tren A 7 and low dose dbol in there
Cycle 5/ current cycle: test/tren/mast e anavar kicker and possibly winny or anavar bridge
The training plan is still a bit up in the air I'm working on it but plan to keep it fairly simple with just compound movements, this is a work in progress note on my phone but it's what I got so far so critique away.
Workout A
5minute walk
5minute warmup/dynamic stretch
5x5 bench press 250
5minute 315 deadlift/shrug 1:1 every 10 seconds
5 sets 135 row/OHP 10:6
5 sets pull-ups/farmer carry 8:50m
5minute skipping/battle ropes 60s:30s
15minute core
15minute stretch
Workout B
5minute walk
5minute warmup/dynamic stretch
5x5 squat 275
5minute clean&jerk 135 1:1
5x8 incline bench/lat pull down 185&140
10minutes calves SS with shrugs
5minutes skipping/battle ropes 60s/30s
20minute stretch
Those two will rotate Monday Wednesday Friday so one week I'll do workout A 2x team other week will be workout B 2x. For Tuesday's that will be my long cardio day swim, jog, bike whatever I'm feeling but 1hr worth. Thursday's is my hiking day and Saturdays I plan on making a crossfit WOD kinda day. My current idea is when workout A lands on Friday I'll do Murph WOD on Saturday and when workout B is Friday I'll do DT WOD on Saturday.
Murph WOD:
1mile run
100 pull ups
200 push ups
300 air squats
1mile run
All while wearing a lead vest (I'll start with 10lb and go from there my vest can go up to 70lb)
DT WOD:
5 rounds with 155lb
12 deadlifts
9 hang cleans
6 push press
Diet:
TDEE 3200 cals as it sits
Macros P30% C45% F25%
I currently eat 300 cal surplus on workout days and 800 cal deficit on off days.
That's it hopefully I can be consistent with this log and bring a different kind of log to meso as its not really powerlifting anymore and it's definitely not bodybuilding.
Started training for sports 10 years ago and have pretty much rolled through every discipline of athletics other then bodybuilding (I'm a patato build what can ya do).
Fitness accomplishments I guess?
In order: had a div 1 scholarship to play lacrosse (didn't go though due to injury)
Have completed an ironman
Have passed every fitness test imaginable that the government (Canadian so no buds training or anything like that) could throw at me.
Started powerlifting 4 years ago now
Starting stats 5'8 140lb 12% BF
Squat 205 bench 175 deadlift 295
Current stats 5'8 200lb 14% BF
Squat 475 bench 335 deadlift 545 (gym lifts)
I've had a lot of injurys in my time on this earth so a lot of things I've got to work around or put extra effort into.
Now the goals:
I'd like to take the strength that I've built this past 4 years and make myself into an absolute athletic freak of nature.
I'd like a 14s 100m sprint (I'm not fast)
45min 10k jog
15min 1km swim
50 consecutive burpees
250 power clean
Maintain a 315 bench 405 squat and 495 deadlift at a 9RPE
20 dead hang pull ups
225 clean and jerk
BW snatch
Get down to about 185-190 for a comfortable jogging weight without knees hurting
Increase my flexibility (for those that don't know this will be one of the harder ones because I already am extremely flexible.)
The juicy stuff - my cycles
I'm on cycle 5 now
Cycle 1: test prop dbol 2 weeks on 2 weeks off 3 round (it yielded minimal results)
Cycle 2: test prop, mast prop 8 weeks
Cycle 3 test e, tren e 10 weeks
Cycle 4 test e 12w, NPP 10w, tren A 7 and low dose dbol in there
Cycle 5/ current cycle: test/tren/mast e anavar kicker and possibly winny or anavar bridge
The training plan is still a bit up in the air I'm working on it but plan to keep it fairly simple with just compound movements, this is a work in progress note on my phone but it's what I got so far so critique away.
Workout A
5minute walk
5minute warmup/dynamic stretch
5x5 bench press 250
5minute 315 deadlift/shrug 1:1 every 10 seconds
5 sets 135 row/OHP 10:6
5 sets pull-ups/farmer carry 8:50m
5minute skipping/battle ropes 60s:30s
15minute core
15minute stretch
Workout B
5minute walk
5minute warmup/dynamic stretch
5x5 squat 275
5minute clean&jerk 135 1:1
5x8 incline bench/lat pull down 185&140
10minutes calves SS with shrugs
5minutes skipping/battle ropes 60s/30s
20minute stretch
Those two will rotate Monday Wednesday Friday so one week I'll do workout A 2x team other week will be workout B 2x. For Tuesday's that will be my long cardio day swim, jog, bike whatever I'm feeling but 1hr worth. Thursday's is my hiking day and Saturdays I plan on making a crossfit WOD kinda day. My current idea is when workout A lands on Friday I'll do Murph WOD on Saturday and when workout B is Friday I'll do DT WOD on Saturday.
Murph WOD:
1mile run
100 pull ups
200 push ups
300 air squats
1mile run
All while wearing a lead vest (I'll start with 10lb and go from there my vest can go up to 70lb)
DT WOD:
5 rounds with 155lb
12 deadlifts
9 hang cleans
6 push press
Diet:
TDEE 3200 cals as it sits
Macros P30% C45% F25%
I currently eat 300 cal surplus on workout days and 800 cal deficit on off days.
That's it hopefully I can be consistent with this log and bring a different kind of log to meso as its not really powerlifting anymore and it's definitely not bodybuilding.
