Deca/Test log: version Smash Time

Page 3 of 6 First 12345 ... Last

  1. Quote Originally Posted by smash1904 View Post
    But for the purposes of trying to maintain as much strength in pct couldn't it be looked at like the more lbm you acquire and maintain, the less you're strength would have a dip? It seemed like you were saying to to move away from my 5x5 strength program, and focus more on hypertrophy, which is basically what my friend was telling me.
    You wanted to gain a large amount of strength, so I steered you more towards conjugate training, which is not based around hypertrophy. While you can gain a solid amount of strength with hypertrophy training, it is not ideal. 5x5 is linear and is more suited to newer trainers. It is not ideal for maximal strength development.

    Regarding holding onto strength during PCT, this is something that depends completely on how you train and your CNS recovery abilities.
    M.Ed. Ex Phys



  2. Quote Originally Posted by Rodja

    You wanted to gain a large amount of strength, so I steered you more towards conjugate training, which is not based around hypertrophy. While you can gain a solid amount of strength with hypertrophy training, it is not ideal. 5x5 is linear and is more suited to newer trainers. It is not ideal for maximal strength development.

    Regarding holding onto strength during PCT, this is something that depends completely on how you train and your CNS recovery abilities.
    Although I wouldnt say I'm a new trainer(having played sports all through school, and fighting afterwards) by no means would I call myself an advanced lifter. I still lift pretty light, didn't have very good weight training programs, and only started deadlifting and squatting last year. Having a program that focuses on lifts like that, and strength, became important to me because I felt I was lacking. It might not be ideal, but it works, and it does get ones numbers up quickly. I know once I stop gaining with it to look to other programs.

    Last cycle I gained nearly 30 lbs, and my strength gains were crazy. My strength gains stopped in pct, but I didn't really lose any strength either, and my weight stayed about the same. After pct this became problematic because I kept getting stuck when I'd try to increase weight, and when I'd drop 10% I wasn't able to push through. Then I got real sick and lost a lot of weight, and my strength went down. So I dunno if maybe I needed a longer or more aggressive pct, but I didn't have any problems maintaining strength or size during that time - just progress came to a halt.
    •   
       


  3. How old are you?
    M.Ed. Ex Phys


  4. Quote Originally Posted by Rodja
    How old are you?
    I turned 25 in August.

  5. Quote Originally Posted by smash1904 View Post
    I turned 25 in August.
    You're still in the window where, if you program properly, your strength can improve considerably each year, especially if you're not to the advanced stage (and I'm not saying that I'm there, BTW).
    M.Ed. Ex Phys

    •   
       


  6. Quote Originally Posted by Rodja View Post
    You're still in the window where, if you program properly, your strength can improve considerably each year, especially if you're not to the advanced stage (and I'm not saying that I'm there, BTW).
    Ya that's what I'm working on, and I'm only now starting to get the hang of things.

  7. Day 13:

    Weight: 187

    Started my deload today, felt pretty good. I'd been having some lower back pain since last week, so I felt like it was a good time to start.

    Percentages based on weight last lifted:
    Overhead press 60(52%) 15-15-13
    Front squat 90(60%) 12-12-10
    Front squat shrug 90(60%) 20-20-20
    I did the shrugs real slow, and keep the weight real low, but I was able to shrug 225 just a couple weeks ago, so don't know if I should keep them heavier?
    And I was able to do sets of 20-25 on all my isolation exercises.

    I am now dosing test 450mg/week, deca 330mg/week. I also lowered my test p dose to 75mg eod, and that will be until the beginning of next week.

  8. I didn't think to ask before, but when you deload is it 50% of 1rm or of what you were repping? And do you go up in weight with each subsequent workout in a given exercise during deload?

  9. Quote Originally Posted by smash1904 View Post
    I didn't think to ask before, but when you deload is it 50% of 1rm or of what you were repping? And do you go up in weight with each subsequent workout in a given exercise during deload?
    50-60% of 1RM on big lifts (squat, bench, deads, etc.). You do not need to deload on shrugs. Weight doesn't go up. Warm-up properly and do your deload sets for the big lifts.
    M.Ed. Ex Phys


  10. And your aiming at sets of 15? Or just as many you can do in a set for what, 3 sets?

  11. Quote Originally Posted by smash1904 View Post
    And your aiming at sets of 15? Or just as many you can do in a set for what, 3 sets?
    No, they're maybe 5 reps.
    M.Ed. Ex Phys


  12. Quote Originally Posted by Rodja

    No, they're maybe 5 reps.
    How many sets? Is it really slow speed or something? I mean that seems like almost nothing...

  13. Quote Originally Posted by smash1904 View Post
    How many sets? Is it really slow speed or something? I mean that seems like almost nothing...
    Normal tempo and 3-5 sets. It's not supposed to be challenging. At all. A deload is merely active recovery and technique work.
    M.Ed. Ex Phys


  14. Quote Originally Posted by Rodja

    Normal tempo and 3-5 sets. It's not supposed to be challenging. At all. A deload is merely active recovery and technique work.
    Gotcha. Looks like deload really starts tomorrow hahaha.

  15. So I'm thinking of going from my 5x5 routine to this maybe half way through:

    Monday

    Heavy Lower Body
    Medium Pull
    Light Push

    Wednesday

    Heavy Push
    Medium Lower Body
    Light Pull

    Friday

    Heavy Pull
    Medium Push
    Light Lower Body

    Heavy = 3-6 reps
    Medium = 6-9 reps
    Light = 10-15 reps

    A1 Heavy 3 3-6
    A2 Medium 3 6-9
    B1 Heavy (A1 continued) 3 3-6
    B2 Light 3 10-15

    This is based on:
    http://anabolicminds.com/forum/conte...-program-1180/

    So 6 weeks 5x5, 1 week deload, and then remainder of cycle follow the above program(6-8 weeks).
    Thatd be a 60-65 lb increase across the board, which doesn't sound unreasonable in 4 months, or I could switch over right off the bat and I'd have a 30-35 lb increase. This is of course if I don't stick at a weight, any thoughts?

  16. Day 15:

    Weight: 188

    Another deload day, and even with the ease I still got a good sweat on. And I'm growing, my weight has been going up steadily for days. I think I'll hit 205 no problem, might even shoot for 210 because of weight loss in pct. I love that size from deca is said to stick around real well - apparently twice as well as test.

  17. Here's an article that says to move into the 6-15 rep range if you're feeling pain in lifts:

    http://www.t-nation.com/readArticle.do?id=5158042

    Makes me think I really should move into lower weight higher repetition.

  18. Lifts are only unsafe if done incorrectly. If you're feeling pain, there are two possibilities: your technique is off or you need to work on your mobility.
    M.Ed. Ex Phys


  19. Quote Originally Posted by Rodja
    Lifts are only unsafe if done incorrectly. If you're feeling pain, there are two possibilities: your technique is off or you need to work on your mobility.
    I've filmed my deadlift, squat, and bench and had them reviewed. Little pointers here and there, but I prolly would benefit from having a trainer for a bit. My squat was problematic, which is why I switched to front squat variation - my upper back mobility wasn't allowing my wrists to go into proper position, and my hips weren't bending to get my butt to stick out correctly. My deadlift looks ok, but I'm getting lower back pain that comes and goes. Im having trouble differentiating between doms and back injury, and I might just be a hypercondriac. And then sometimes I get shoulder pain when I bench, like my shoulders bout to pop out. Not every time, but enough for me to think I need to fix something - maybe only go to 90 degrees, instead of to the chest.

  20. I'm kind of pissed, all the sudden acne got real bad tonight. Out of nowhere. Broke out all over my back and shoulders.

  21. Quote Originally Posted by smash1904 View Post
    I've filmed my deadlift, squat, and bench and had them reviewed. Little pointers here and there, but I prolly would benefit from having a trainer for a bit. My squat was problematic, which is why I switched to front squat variation - my upper back mobility wasn't allowing my wrists to go into proper position, and my hips weren't bending to get my butt to stick out correctly. My deadlift looks ok, but I'm getting lower back pain that comes and goes. Im having trouble differentiating between doms and back injury, and I might just be a hypercondriac. And then sometimes I get shoulder pain when I bench, like my shoulders bout to pop out. Not every time, but enough for me to think I need to fix something - maybe only go to 90 degrees, instead of to the chest.
    I can tell you right now just from your description that your bench needs technique work. I have long arms for my frame (my reach is 75") and I still hit the chest. It sounds like you're not doing at least two of the following: high arch, "drifting" with the bar, tucking, leg drive, "pushing yourself into the bench."
    M.Ed. Ex Phys


  22. Quote Originally Posted by Rodja

    I can tell you right now just from your description that your bench needs technique work. I have long arms for my frame (my reach is 75") and I still hit the chest. It sounds like you're not doing at least two of the following: high arch, "drifting" with the bar, tucking, leg drive, "pushing yourself into the bench."
    I've been using this and refer to it fairly regurly:
    http://stronglifts.com/how-to-bench-...lder-injuries/
    and I don't really know what those terms mean.

  23. Quote Originally Posted by smash1904 View Post
    I've been using this and refer to it fairly regurly:
    http://stronglifts.com/how-to-bench-...lder-injuries/
    and I don't really know what those terms mean.

    M.Ed. Ex Phys


  24. Quote Originally Posted by Rodja

    <a href="http://www.youtube.com/watch?v=krvj3HgYlVc">YouTube Link</a>
    <a href="http://www.youtube.com/watch?v=_QnwAoesJvQ">YouTube Link</a>
    Thank you, this is very informative.

  25. Day 17(Friday):

    Weight: 188

    Another deload day, will prolly do another one on Monday.

  26. So I figured out it wasn't an acne break out, it was hives and flea bites. I didn't notice cause my skin gets itchy after I tan, but the itch got super intense and I noticed my roommates kittens have fleas. Bombed the house, treated the kittens.

  27. Day 21:

    Weight: 188
    Kinda sticking at this weight now, I guess I need to eat more - I might switch from regular protein to weight gainer, or get some more waxy maize too.

    It was another deload day, I was a day off cause I got called into work. I will be going back to routine on Thursday.

  28. Just do it like a lot of pros. Low reps with slow slow movement. Ten try resistance with the same reps to get your fast and slow twitch muscle fiber growth. I've been doing this for a year now. Try decca/dbol/test 400. Greatest stack I've ever used, old school and no side effects. If you want to build up that solid strength I would recommend a 10 month cycle of gh and test. In one year I have gained rank results. On that stack who wouldn't though.
    Pump angry!!

  29. 10 month cycle of test? Is that even considered a cycle anymore? lol I don't think he's training for his pro card quite yet...

  30. Quote Originally Posted by pumpedcal
    Just do it like a lot of pros. Low reps with slow slow movement. Ten try resistance with the same reps to get your fast and slow twitch muscle fiber growth. I've been doing this for a year now. Try decca/dbol/test 400. Greatest stack I've ever used, old school and no side effects. If you want to build up that solid strength I would recommend a 10 month cycle of gh and test. In one year I have gained rank results. On that stack who wouldn't though.
    Pump angry!!
    How much did you gain over that ten month stretch, if your serious?
  •   

      
     

Similar Forum Threads

  1. GHRP6 Log: SMASH TIME!
    By smash1904 in forum IGF-1/GH
    Replies: 171
    Last Post: 05-02-2012, 09:34 PM
  2. Replies: 237
    Last Post: 03-07-2012, 02:29 PM
  3. Deca/Winstrol/Test 1st time HELP!!
    By SMAN84 in forum Anabolics
    Replies: 9
    Last Post: 10-01-2011, 08:55 PM
  4. Replies: 0
    Last Post: 05-30-2010, 02:40 PM
  5. Replies: 4
    Last Post: 10-24-2006, 07:41 PM
Log in
Log in