summer shredden with Ironflex

[McCrew530]

What routines have you used to help you?
5/3/1?

5/3/1 5X5 10X10( my least favorite ) also I have found that doing variations of the lift have helped me with the initial pull. I also dont use a belt straps or gloves and that has been a hindrance
.

 

[McCrew530]

puccah8808

Freeze put your hands on your head!

 

[Mystere3]

5/3/1 5X5 10X10( my least favorite ) also I have found that doing variations of the lift have helped me with the initial pull. I also dont use a belt straps or gloves and that has been a hindrance
.

What tempo do you use with 10/10?

 

[puccah8808]

puccah8808

Freeze put your hands on your head!

Hahaha!!!

 

[McCrew530]

What tempo do you use with 10/10?

90 sec break with legs 60 with everything else I dont really count the tempo during the lift I focus more on form vs 4 down 2 up.

 

[puccah8808]

5/3/1 5X5 10X10( my least favorite ) also I have found that doing variations of the lift have helped me with the initial pull. I also dont use a belt straps or gloves and that has been a hindrance
.

Do you use chalk?

 

[Mystere3]

90 sec break with legs 60 with everything else I dont really count the tempo during the lift I focus more on form vs 4 down 2 up.

Yeah that's pretty much how I do it too, haven't found slow eccentrics to be helpful.

 

[McCrew530]

Do you use chalk?

no my gym is against that kind of thing, It just me the bar and all of the plates lol

 

[McCrew530]

Yeah that's pretty much how I do it too, haven't found slow eccentrics to be helpful.

Nor have I. I find when you get up into the heavier weights it puts more stain on my joints that prefer.

 

[Mystere3]

no my gym is against that kind of thing, It just me the bar and all of the plates lol

Why don't you use straps? To try to improve grip strength?

 

[puccah8808]

no my gym is against that kind of thing, It just me the bar and all of the plates lol

Oh man, I freak out when I forget my chalk.

No chalk = light day.

 

[McCrew530]

Why don't you use straps? To try to improve grip strength?

Exactly. TBH though I just ordered some to see if I can break that 415 mark. Both times I have tried I get the bar off the ground but about half way up but I loose my grip

 

[McCrew530]

Oh man, I freak out when I forget my chalk.

No chalk = light day.

I have seen your "light days" what they lack in weight they make up in volume

 

[Mystere3]

Exactly. TBH though I just ordered some to see if I can break that 415 mark. Both times I have tried I get the bar off the ground but about half way up but I loose my grip

Just use straps for DL and do stuff like farmer walks to improve grip strength. I use 120-130 lb dbs for 5-10 min, will def light up your hands!

I'll use straps for everything 4 plates and above. Once you get to 5-6 plate lifts grip will be the limiting factor without straps.

 

[puccah8808]

I have seen your "light days" what they lack in weight they make up in volume

Thank you!

 

[McCrew530]

Just use straps for DL and do stuff like farmer walks to improve grip strength. I use 120-130 lb dbs for 5-10 min, will def light up your hands!

I'll use straps for everything 4 plates and above. Once you get to 5-6 plate lifts grip will be the limiting factor without straps.

Ill have to give that a shot, thank you. I have built up some good forearm size simply by not using straps but I think I have gotten to the point of my lifts where they are going to become mandatory if I want to progress.

 

[pete8407]

Badass plate deads, 225 is awesome!!!! Killed that session!

 

[McCrew530]

Badass plate deads, 225 is awesome!!!! Killed that session!

Thanks man I like mixing it up

 

[Mystere3]

True

So you think pharm grade 3mg =/= 20mg research?

Idk how it compares, but most ppl won't add a lot of mass with < 20 mg ime.

 

[bcazo]

Idk how it compares, but most ppl won't add a lot of mass with < 20 mg ime.

You are correct.. Gaining mass is not the purpose of Osta.. We are using it to maintain gains during and after PCT.. Also very good to use while cutting or prepping to hold on to as much muscle as possible during a calorie deficit.

 

[McCrew530]

Per workout meal

 

[puccah8808]

That's a hearty meal!!!! I'd be sick.

 

[McCrew530]

I hit a strong shoulders and arms session today I know I am only three days into the epi and a week and a half into the Stano but I think I feeling a little somethin somethin!

Varying height face pulls 80lbs starting at a height of 18 and dropping down to 10 (10 reps each peg) for 90 reps then starting at level 1 and bringing it up to 9 (10 reps each peg) for 90 reps
Smith machine upright rows 45lbs ES 10X3 close grip 10X3 wide grip
DB front raises SS with lateral raises 35lbs 10X10X5
Shrugs 3 plates ES 10X5
Standing Curl to shoulder overhead press 40lb DB one arm 10X3
DB curls 10 hammer ss with 10 bent over curls 45lb DBs 5 sets
Tricep cable press downs SS with overhead press 170X10X10X5
Reverse grip pull downs 140X15X5
Seated Machine curls 100X10X3

 

[puccah8808]

Very strong session today! Great job!

 

[McCrew530]

Very strong session today! Great job!

That hearty meal gave me a solid pump

 

[bcazo]

That hearty meal gave me a solid pump

I bet it did!! Pre workout meals like that are better than a Preworkout itself

 

[McCrew530]

I bet it did!! Pre workout meals like that are better than a Preworkout itself

For sure! The clean up is a bit more labor intensive though

 

[bcazo]

For sure! The clean up is a bit more labor intensive though

Tell me about it!!

 

[pete8407]

That's a great lookin pre workout meal!!

 

[tyga tyga]

My favorite breakfast is either scrambled eggs and turkey sausage or oats with pb and turkey sausage! So, I'm feelin that meal

Ps

Look at dat workout!

 

[McCrew530]

My favorite breakfast is either scrambled eggs and turkey sausage or oats with pb and turkey sausage! So, I'm feelin that meal

Ps

Look at dat workout!

I love me some oats and pb!

 

[puccah8808]

I love me some oats and pb!

My friend made me oatmeal with raisins, walnuts, and honey. It was delish. I love a man who can cook.

 

[McCrew530]

My friend made me oatmeal with raisins, walnuts, and honey. It was delish. I love a man who can cook.

I can cook.

 

[McCrew530]

I had a moring meeting at 730 Ill be hitting up a session tonight

 

[bcazo]

I love me some oats and pb!

Cream of wheat and PB in the morning is my ATF!!

 

[McCrew530]

Cream of wheat and PB in the morning is my ATF!!

Damn that sounds really good

 

[puccah8808]

Cream of wheat and PB in the morning is my ATF!!

I love a PB sandwich with bananas.

 

[hvactech]

I love a PB sandwich with bananas.

Hmmm with honey on top

 

[puccah8808]

Hmmm with honey on top

I'll have to try that!

 

[pete8407]

Hmmm with honey on top

Never tried that! Will next time for sure!

 

[tyga tyga]

Since were talking all things pb, fluffer nutter anybody? Pb and marshmallow puff

I don't like cream of wheat

 

[puccah8808]

Since were talking all things pb, fluffer nutter anybody? Pb and marshmallow puff

I don't like cream of wheat

Lol, I'm not a big fan of cream of wheat either. I bought a box of banana flavor the other day and it was blah... I do, however, love the gerber baby food. Lol, the flakes that you mix with water! Yum!!!!

Oh and Nutella is blah...

 

[McCrew530]

Oh and Nutella is blah...

Blasphemy!

 

[McCrew530]

Hit a quick chest session last night
Incline DB press 55X10 65X10 75X10X5
Incline hammer strength press 100lbs ESX10X5
Smith Machine Guillotine press 70lbs ES X010X5
DB hammer grip flat press 65X10X5

I only had 45 min to work out before my gym closed but I am feeling sore this morning. My pump was strong I am feeling stronger and I feeling like I am getting harder.

 

[pete8407]

Since were talking all things pb, fluffer nutter anybody? Pb and marshmallow puff I don't like cream of wheat

Yes!!!! Delicious, can't have either at my house!

 

[McCrew530]

Hit an hour and a half back session today.
I am really starting to feel the endurance aspect of being "on" coming through.
My weight is still right at 200
I will update the full work out a bit later

 

[reps4jesus]

Idk if This has been asked but you gonna post some progress pics?

 

[McCrew530]

Idk if This has been asked but you gonna post some progress pics?

I will for sure

 

[McCrew530]

V grip pull downs 125x20 145x20 165x10x5
Seated v grip rows 190x10x5
Bent over barbell rows 155x10x10
Wide grip seated rows 190x10x5
Wide grip pulldowns 160x10x5 220x5 250x3
1arm cable rows 120x10x5

 

[tyga tyga]

Still knockin down a GVT I see. Good sesh mc