ruckin
Member
The plan is pretty simple, gonna run my second cycle for roughly 20 weeks.
Gear:
weeks 1-4 dbol: 20-30 mg/day
weeks 1-20 test c: 300 mg/week
weeks 1-20 eq: 600 mg/week
Training:
full body strength training 3 times per week (alternating 2 workouts), plus sprint training 1-2 times per week on non-lifting days.
Workouts might (and probably will) change slightly as I go along but this is what it will look like to start.
Workout A
power cleans: 6 singles
strict press: 3 sets of 8 (pause on my chest each rep, zero leg drive)
paused ass-to-grass squat: 4 sets of 8
paused incline press: 3 sets of 10
deadlift: 80% for 8-10 singles in 8 minutes
bench: 3 sets of 10
chin ups: 3 sets of 8 (if I'm strong enough. Might have to add a set sometimes to get that same volume in)
Optional assistance work:
glute ham raises: 1-2 sets of 10
db shrugs: 3-5 sets of 15-20 (I really want to build massive traps in these 20 weeks, hopefully this will do it)
face pulls: 1 rest-pause set
weighted planks: 3 sets of 20 seconds (I doubt I'll do these much)
Workout B
Exact same as workout A except instead of deadlifts it'll be rack pulls: 3 sets of 10
I know the weekly volume and 3x/week frequency on everything is gonna be tough. I'm confident that combined with around a gram of gear/week and stupid amounts of food it'll pay off though.
Currently 245 first thing in the morning at 6'2. Goal is to make that 270. Goal lifts are 425 bench, 255 press, 300 power clean, 485 atg squat, 600+ deadlift, and improve my sprint speed. I haven't even done any sprint work in almost 2 years and I'm still considered pretty fast for my size. All the speed I have is just from my strength training. I really wanna work on my sprinting technique and be as fast as possible.
I'm planning to start this in about a week or two, maaaaaybe 3, depending on how personal stuff works out, but probably 2. I'm excited.
Gear:
weeks 1-4 dbol: 20-30 mg/day
weeks 1-20 test c: 300 mg/week
weeks 1-20 eq: 600 mg/week
Training:
full body strength training 3 times per week (alternating 2 workouts), plus sprint training 1-2 times per week on non-lifting days.
Workouts might (and probably will) change slightly as I go along but this is what it will look like to start.
Workout A
power cleans: 6 singles
strict press: 3 sets of 8 (pause on my chest each rep, zero leg drive)
paused ass-to-grass squat: 4 sets of 8
paused incline press: 3 sets of 10
deadlift: 80% for 8-10 singles in 8 minutes
bench: 3 sets of 10
chin ups: 3 sets of 8 (if I'm strong enough. Might have to add a set sometimes to get that same volume in)
Optional assistance work:
glute ham raises: 1-2 sets of 10
db shrugs: 3-5 sets of 15-20 (I really want to build massive traps in these 20 weeks, hopefully this will do it)
face pulls: 1 rest-pause set
weighted planks: 3 sets of 20 seconds (I doubt I'll do these much)
Workout B
Exact same as workout A except instead of deadlifts it'll be rack pulls: 3 sets of 10
I know the weekly volume and 3x/week frequency on everything is gonna be tough. I'm confident that combined with around a gram of gear/week and stupid amounts of food it'll pay off though.
Currently 245 first thing in the morning at 6'2. Goal is to make that 270. Goal lifts are 425 bench, 255 press, 300 power clean, 485 atg squat, 600+ deadlift, and improve my sprint speed. I haven't even done any sprint work in almost 2 years and I'm still considered pretty fast for my size. All the speed I have is just from my strength training. I really wanna work on my sprinting technique and be as fast as possible.
I'm planning to start this in about a week or two, maaaaaybe 3, depending on how personal stuff works out, but probably 2. I'm excited.
Lets get it
