Rusty weights, loud music and anadrol - training log

Discussion in 'Powerlifting Forum' started by 5tr0ng!, May 22, 2019.

  1. 5tr0ng!

    5tr0ng! Junior Member

    hi, wanted to open a training log for a meet while being anonymous.
    Im a Jr lifter, starting body weight 241lbs and my PR's are 575/315/700 RAW.
    18 weeks to my meet, goals are going in at the 220-240 lbs range and doing the best that i could.

    Training conjugate style.
    Drugs are testE/Deca/asin @ 125/100/3 mg per week for 16 weeks then for the last 2 weeks testP/trenA/adrol @ 100/50/50-250 mg per day.
     
  2. 5tr0ng!

    5tr0ng! Junior Member

    Week 1 day 1
    Max effort Lower
    Pull ups 1,2,3,4,5 reps
    Dumbbell RDL 2x10x20lbs
    Zercher DL from 2" blocks 2x135lbs, 1x195lbs, 1x245lbs, 1x265lbs
    3 finger DL 3x195lbs, 3x245lbs, 3x290lbs
    1 finger (middle) DL 1Fx155lbs, 2x2x110lbs
    Smith machine front squat 2x10x120lbs
    Wide leg press 4x20
    Seated calf raises 3x33
    Under hand smith machine barbell row 2x8x80lbs
    Reverse grip bench press 2x15x65lbs
    Standing dumbbell tricep extension 2x15x20lbs each hand
    Dumbbell side bend 2x20x55lbs
    Sit ups 2x30
    Birdogs 2x3
    Training time : 90min

    Week 1 day 2
    Back day
    Pull ups 1,2,3,4,5,6 reps
    Lying leg curls 2x15

    Circuit training
    Barbell 20lbs, dumbbells 10lbs, 120-50-25-5 reps
    Dumbbell row, barbell upright row, dumbbell shrugs, barbell row, dumbbell lateral raises, barbell curls = 17:30 min

    leg extensions 2x20
    Behind the head cable v-handle tricep extensions 2x10
    Belt squat rack pulls 1x20x65+20 lbs
    Reverse hypers 4x12xbw
    Training time : 45min

    Week 1 day 3
    Max effort upper
    Pull ups 1,2,3,4,5,6,7 reps
    Back raise 2x20
    Close grip bench 2x135lbs, 1x185lbs, 1x225lbs, 1x265lbs, 1x270lbs
    Smith machine incline bench 3x15x120lbs
    Cable close neutral grip pullover 2x20
    Incline JM press 10x20lbs, 8x65lbs, 6x100lbs
    Cable wide neutral grip tricep extensions 60,40 reps
    Hammer dumbbell curls super set with dumbbell press 2x10+10x20lbs each hand
    Barbell front squat 3x3x90lbs
    Full body streching
    Training time : 60min

    Week 1 day 4
    Dynamic effort lower
    Pull ups 1,2,3,4,5,6,7,8 reps
    Hanging dumbbell leg curls 2x10x15lbs
    16" box squat 2x135lbs+2 red bands, 9x2x200lbs+2 red bands
    Barbell jumps 4x4x45lbs
    Static-dynamic squats 3x2x185lbs
    Machine flys 2x15
    Dumbbell shrugs 2x8x20lbs
    Cable pull through 2x30
    Knee raises 2x12
    Side crunchs 2x6 each side
    Birdogs 2x2
    Training time : 90min
     
    Perrin Aybara likes this.
  3. 5tr0ng!

    5tr0ng! Junior Member

    Week 1 day 5
    Back day
    Pull ups 1,2,3,4,5,6,7,8,9 reps
    Cable leg curl 1x15
    Incline becnh dumbbell row 2x15x25lbs
    Face pulls 1x30
    EZ bar bicep curls 2x10x85lbs
    Rope tricep extenions 1x20
    Dumbbell wrist extenions and curls 1x15
    Reverse hypers 4x15xbw
    Belt squat rack pulls 1x15x20+90
    Training time : 45min
     
    Perrin Aybara likes this.
  4. 5tr0ng!

    5tr0ng! Junior Member

    Week 1 day 6
    Dynamic effort upper
    Pull ups 1,2,3,4,5,6,7,8,9,10 reps
    Smith machine dimel deadlift 2x20x65lbs
    Bench press (mid-close-wide grip x3) 9x3x110lbs
    Shake bar decline bench press 3x15x45lbs bar + 30lbs tied with bands
    Cable tricep exteniosn 15,12,10 reps (heavy)
    Cable pullover 2x12
    Upright row super set with over head press 2x8+8x45lbs
    Wide leg press 1x40reps
    Full body streching
    Training time : 60min
     
    Worf and Perrin Aybara like this.
  5. 5tr0ng!

    5tr0ng! Junior Member

    Week 2 day 1
    Max effort lower
    Pull ups 5,15,10 reps
    Hip thrust 2x20x30lbs
    55" dead start good morning 2x200lbs, 1x335lbs, 1x425lbs, 1x465lbs, 1x515lbs, 1x545lbs
    Leg press, close stance 3x33
    Lying leg curls (heavy) 15,12,10+40(drop set)
    Smith machine calf raises 2x15
    Rope tricep extension 2x30
    Kneeling rope ab crunch 4x20
    Dumbbell side bend 3x12x65lbs
    L(knees up)-chin ups 2x6
    Birdogs 3x3
    Training time : 90min
     
    Perrin Aybara likes this.
  6. 5tr0ng!

    5tr0ng! Junior Member

    Week 2 day 2
    back day
    Neck circuit w/band (front, back, sides) 100 reps
    Sit up 2x25

    Circuit training
    Barbell 20lbs, dumbbells 10lbs, 125-50-25-8 reps
    Barbell row, dumbbell hammer curls, barbell shrugs, dumbbell row, barbell underhand rows, dumbbell shrugs = 17:00 min

    Leg extension 2x30
    Dumbbell flys 1x15
    Face pulls 30,20 reps
    Rotator cuff 25 reps
    Belt squat rack pulls 1x40x20lbs + 10lbs
    Reverse hypers 4x20xbw
    Training time : 60min
     
    Perrin Aybara likes this.
  7. Perrin Aybara

    Perrin Aybara Member

    You do that circuit stuff for time? I toyed with doing belt squats for time a little last year, but never kept it up long enough to notice much.
     
  8. 5tr0ng!

    5tr0ng! Junior Member

    The time isnt much of a factor here its more for motivation because if you slack it can take over an hour, i up the reps/weight very very slowly so over the whole prep the volume will be up by alot and the cardio/muscle endurance increase is a bonus.
    This week its 740lbs higher then last week if you do the math, so little by little it will increase and by week 18 it will be triple and hopefully under 45min of work.
     
    Perrin Aybara likes this.
  9. Perrin Aybara

    Perrin Aybara Member

    Gotcha. I do a lot of my accessories in circuits and high reps, might try something like that to change things up a bit. I read a Westside article about high rep accessories being good for strength. Wearing out your primary muscle fibers and kicking in the ones that don't get used much or something like that. Been awhile since I read it.
     
    5tr0ng! likes this.
  10. 5tr0ng!

    5tr0ng! Junior Member

    Week 2 day 3
    Max effort upper
    Pull ups 5,12,12 reps
    Pull through 1x30
    Incline (8) wide grip bench press 1x135lbs, 1x200lbs, 1x230lbs, 1x250lbs
    Tricep incline dumbbell roll out 3x15x45lbs
    Cable pullover 3x30
    Dumbbell hammer curls super set with dumbbell over head press 2x12+12x20lbs
    Back raises 2x10
    Cable tricep extension 1x40
    Full body streching
    Training time : 75min
     
    Perrin Aybara likes this.
  11. Ohiopower

    Ohiopower Member

    I wish you would have logged your whole program. Hit me up bro I have a few suggestions. You have the drive and motivation with a little more refined program and drug protocol you will make huge gains.
     
  12. Worf

    Worf Member

    More of these guys in the PL forum fall off on their logs. Except Perrin
     
    Perrin Aybara likes this.
  13. Perrin Aybara

    Perrin Aybara Member

    Just trying to keep this section alive. A couple years ago we had a lot of active logs and everyone gradually stopped posting.
     
  14. Worf

    Worf Member

    I decided to do a meet, I guess I could do a log. My weights are embarrassing compared to yours though, lol.
     
    Perrin Aybara likes this.
  15. Perrin Aybara

    Perrin Aybara Member

    Do it. No weights are embarrassing as long as they're getting heavier over time.
     
  16. Worf

    Worf Member

    Youre right, fuck it. I'll do one
     
    Perrin Aybara likes this.
  17. Ohiopower

    Ohiopower Member

    I wish I had the motivation to do 1 .
     
    Perrin Aybara likes this.
  18. Perrin Aybara

    Perrin Aybara Member

    Do it. We can bring the powerlifting section back to life.
     
    Worf likes this.