Hello all. Special thanks to both NattyDisaster and BDCC and all the other awesome PES peeps who have always been oh so kind to me for this opportunity with a nod to USP Labs too. Just finished a 6 week Epistane and Stano run with some very nice results. What I would like to see in this 4 week PCT is keeping the strength gains I obtained with some continued leaning out while leaving no signs of testicular atrophy.
I am about to enter the deload phase of a 5x5 program that I have recently been turned onto that basically looks like this:
Performing the exercises as straight sets. Pay attention to the percentages of your 1RM assigned to each 5x5 lift. They will increase each week 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%.
I will adjust things on the fly if things get to be too easy in week 3. I will also likely skip the week 4 deload given this will be a 6 week run and I want to get the max gains I can out of it.
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
Close Grip Bench 3x8-12
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
BB/DB Shrugs 3x12-15
Planks 5x10 sec hold (tense all muscles as hard as possible, increase hold as feasible)
Day 4:
Standing Overhead Press 5x5 ( I do these with minimal push from beneath, all reps to at least below the chin if not to clavicle.)
Incline DB Press 3x8-12
Tate Press 3x8-12
One-arm DB Row 3x8-12 (each side)
Hammer Curl 3x8-12 (or alternative)
About 3 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 deep calf stretch work to continue improving overall depth.
Starting Training Maxs as follows: Squat - 405, Powercleans - 190, Bench - 275, Deads - 410, Standing OH BB Press - 200.
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.
As to diet, I will be running Lean Gains/Intermittent Fasting Protocols with target of 3000 or under cals on lifting days (usually run about 2850) and under 2000 cals on burn days Feed window is usually 12-8 but will vary according to my schedule and where I am on protein intake.
Starting tomorrow, we will be taking Nolva 40mg for 2wks, then 40mg EOD for 2 weeks, Erase Pro 1 cap am for 30 days, Recourse 2 caps 3x/day for 20 days, Compound 20 2 caps 2x/day, which I will likely up to 6 caps on lifting days one I hit the 75% plus weeks. Standards will include Ageforce Omega3/CoQ10 patch, Recover Pro, what ever PWO I have on hand and AMS Joint Fixx (Which I have been and will continue to run a separate log on.
Will take before shots and stats tomorrow am.
I am about to enter the deload phase of a 5x5 program that I have recently been turned onto that basically looks like this:
Performing the exercises as straight sets. Pay attention to the percentages of your 1RM assigned to each 5x5 lift. They will increase each week 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%.
I will adjust things on the fly if things get to be too easy in week 3. I will also likely skip the week 4 deload given this will be a 6 week run and I want to get the max gains I can out of it.
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
Close Grip Bench 3x8-12
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
BB/DB Shrugs 3x12-15
Planks 5x10 sec hold (tense all muscles as hard as possible, increase hold as feasible)
Day 4:
Standing Overhead Press 5x5 ( I do these with minimal push from beneath, all reps to at least below the chin if not to clavicle.)
Incline DB Press 3x8-12
Tate Press 3x8-12
One-arm DB Row 3x8-12 (each side)
Hammer Curl 3x8-12 (or alternative)
About 3 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 deep calf stretch work to continue improving overall depth.
Starting Training Maxs as follows: Squat - 405, Powercleans - 190, Bench - 275, Deads - 410, Standing OH BB Press - 200.
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.
As to diet, I will be running Lean Gains/Intermittent Fasting Protocols with target of 3000 or under cals on lifting days (usually run about 2850) and under 2000 cals on burn days Feed window is usually 12-8 but will vary according to my schedule and where I am on protein intake.
Starting tomorrow, we will be taking Nolva 40mg for 2wks, then 40mg EOD for 2 weeks, Erase Pro 1 cap am for 30 days, Recourse 2 caps 3x/day for 20 days, Compound 20 2 caps 2x/day, which I will likely up to 6 caps on lifting days one I hit the 75% plus weeks. Standards will include Ageforce Omega3/CoQ10 patch, Recover Pro, what ever PWO I have on hand and AMS Joint Fixx (Which I have been and will continue to run a separate log on.
Will take before shots and stats tomorrow am.