Special thanks to the great folks of USP Labs, PES and Finaflex for this opportunity. Am looking to get the leanest I have been in years heading into the summer while still maintaining and hopefully increasing strength and mass.
I will be dosing USP labs' Compound 20 (2 caps 2x/day, Prime (2 caps 3x/day), PES' Erase Pro (1 cap am) and Finaflex Pro Xanathine at 1 cap 2x/day . Also in the mix will be USP Labs Modern BCAA (8/1/1 Ration) chugged with 2-3 scoops of Jack3d to pre-work out. I will also be ingesting another 12-18 grams of RecoverPro (4/1/1) intra workout.
As to diet, I will be running Lean Gains/Intermittent Fasting Protocols with target of 2700 or under cals on lifting days (usually run about 2550) and under 2200 cals on burn days (usually about 1900 in reality.) Feed window is usually 12-8 but will vary according to my schedule and where I am on protein intake.
I had been running a 5/3/1 variation for damn near a year and started not only stagnating, but even losing ground on some lifts. Tomorrow will be day one of a 5x5 program provided to me by our own Copycat (Thanks bro, HIGH FIVE ) Should look a little something like this:
Perform the exercises as straight sets, completing all the prescribed sets for one move before going on to the next. Pay attention to the percentages of your 1RM assigned to each 5x5 lift. They will increase each week. If your 1RM is 300 lbs, a set that calls for 65% of it will be done at 195 lbs. The loads will increase as follows:
Wk 1: 65% of 1RM
Wk 2: 75% of 1RM
Wk 3: 85% of 1RM
Wk 4: 60% of 1RM... Reduce the sets on the remaining exercises to two each.
Wk 5: Add 5 lbs to upper-body lifts and 10 lbs to lower-body lifts, and begin the cycle again at 65%.
Lifts...
Day 1:
Squat 5x5
Power Clean 5x5
Split Squat 3x6 (each leg) (or alternative)
Hanging Leg Raise 3x As many as possible
Day 2:
Bench Press 5x5
Dips 3x As many as possible
Bent Over Row 3x8-12
Pull-ups 3x As many as possible
Side Bends 3x8-12 (each side)
Day 3:
Deadlift 5x5
Front Squat 3x8-12 (I actually ended up doing this 5x5 more often so I could keep pace w/ Pwr Cleans)
Back Raise 3x8-12
Planks 5x10 sec hold (tense all muscles as hard as possible, increase hold as feasible)
Day 4:
Overhead Press 5x5
Incline DB Press 3x8-12
Tate Press 3x8-12
One-arm DB Row 3x8-12 (each side)
Hammer Curl 3x8-12
About 2 months ago, I started working on getting deeper on my squat, so I dropped a lot of weight from what I was doing. I will also be working in some stretch work provided by a super dude to help in this endeavor (you know who you are :kiss: )
Anyways, here are my staring training max's for the big 5 (Squat, Power Cleans, Deads, Bench, Standing OH BB Press {full ROM, no cheap **** here}
Back Squat - 350
Power Cleans - 205 (basically guess work, figured I could handle 5x5 at 135 for week one)
Deads - 380 (Had hit 400x2 in January, has been going down hill ever since)
Bench - 270
OH BB Press - 205
I will also do cardio in the form of stationary bikes or real bike riding anywhere from 3-5 times a week, anywhere from 25-45 minutes.
Some starting points: Yesterday I was 261 with a 40 inch waist, 41 at the navel. Took a cheat day today (Which with IF, I don't feel a need to do very often)
Starting pics:
Let's do this!
I will be dosing USP labs' Compound 20 (2 caps 2x/day, Prime (2 caps 3x/day), PES' Erase Pro (1 cap am) and Finaflex Pro Xanathine at 1 cap 2x/day . Also in the mix will be USP Labs Modern BCAA (8/1/1 Ration) chugged with 2-3 scoops of Jack3d to pre-work out. I will also be ingesting another 12-18 grams of RecoverPro (4/1/1) intra workout.
As to diet, I will be running Lean Gains/Intermittent Fasting Protocols with target of 2700 or under cals on lifting days (usually run about 2550) and under 2200 cals on burn days (usually about 1900 in reality.) Feed window is usually 12-8 but will vary according to my schedule and where I am on protein intake.
I had been running a 5/3/1 variation for damn near a year and started not only stagnating, but even losing ground on some lifts. Tomorrow will be day one of a 5x5 program provided to me by our own Copycat (Thanks bro, HIGH FIVE ) Should look a little something like this:
Perform the exercises as straight sets, completing all the prescribed sets for one move before going on to the next. Pay attention to the percentages of your 1RM assigned to each 5x5 lift. They will increase each week. If your 1RM is 300 lbs, a set that calls for 65% of it will be done at 195 lbs. The loads will increase as follows:
Wk 1: 65% of 1RM
Wk 2: 75% of 1RM
Wk 3: 85% of 1RM
Wk 4: 60% of 1RM... Reduce the sets on the remaining exercises to two each.
Wk 5: Add 5 lbs to upper-body lifts and 10 lbs to lower-body lifts, and begin the cycle again at 65%.
Lifts...
Day 1:
Squat 5x5
Power Clean 5x5
Split Squat 3x6 (each leg) (or alternative)
Hanging Leg Raise 3x As many as possible
Day 2:
Bench Press 5x5
Dips 3x As many as possible
Bent Over Row 3x8-12
Pull-ups 3x As many as possible
Side Bends 3x8-12 (each side)
Day 3:
Deadlift 5x5
Front Squat 3x8-12 (I actually ended up doing this 5x5 more often so I could keep pace w/ Pwr Cleans)
Back Raise 3x8-12
Planks 5x10 sec hold (tense all muscles as hard as possible, increase hold as feasible)
Day 4:
Overhead Press 5x5
Incline DB Press 3x8-12
Tate Press 3x8-12
One-arm DB Row 3x8-12 (each side)
Hammer Curl 3x8-12
About 2 months ago, I started working on getting deeper on my squat, so I dropped a lot of weight from what I was doing. I will also be working in some stretch work provided by a super dude to help in this endeavor (you know who you are :kiss: )
Anyways, here are my staring training max's for the big 5 (Squat, Power Cleans, Deads, Bench, Standing OH BB Press {full ROM, no cheap **** here}
Back Squat - 350
Power Cleans - 205 (basically guess work, figured I could handle 5x5 at 135 for week one)
Deads - 380 (Had hit 400x2 in January, has been going down hill ever since)
Bench - 270
OH BB Press - 205
I will also do cardio in the form of stationary bikes or real bike riding anywhere from 3-5 times a week, anywhere from 25-45 minutes.
Some starting points: Yesterday I was 261 with a 40 inch waist, 41 at the navel. Took a cheat day today (Which with IF, I don't feel a need to do very often)
Starting pics:
Let's do this!