Linear Progression to Success

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  1. Elite Member
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    Linear Progression to Success


    Welcome everyone! this is going to be my way to track my journey until I begin contest preparation. In This log I will be noting about my supplements, routines, and anything else I decide to note.

    Phase 1: Emphasis on Strength (post 2)
    Phase 2: Emphasis on Mass (post 127)
    Last edited by TexasLifter89; 01-14-2009 at 02:33 AM.
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    Phase 1: Strength


    Workout I will be using
    • Madcow's version of Bill Starr 5x5


    A bit of info about 5x5
    • Linear Progression
    • Goal is to increase ~2.5% each week
    • Designed for strength & mass increases
    • 3 days a week format
    • Utilizes Compound lifts as well as varying assistance lifts
    • For more information visit here




    My Diet
    • minimum of 3000 Calories per day
      • Protein- 300G per day
      • Carbohydrates- 500-600G per day
      • Fat: ~75G per day


    Mass/Strength Enhancing Supplementation
    (supplementation is what I am considering using, not necessarily what I will be using. I will state what I am using when the time arises.)
    • USP Labs Prime
    • USP Labs Anabolic Pump
    • Pure Supplements Pslin
    • Lg sciences BCAA+EAA
    • Applied Nutriceuticals IGF-2
    • Applied Nutriceuticals Drive
    • Applied Nutriceuticals Neovar
    • Applied Nutriceuticals "The One"
    • Primordial Performance Dermacrine
    • Primordial Performance Sustain Alpha


    Stapled Supplementation
    • Applied Nutriceuticals Omega Essentials
    • Applied Nutriceuticals Bio-Mend
    • All They Whey Protein Blend

    My Current Rep Max's:
    • Barbell Bench Press: 255x1
    • Barbell Squat: 335x2 new max 410x1
    • Barbell Incline: 205x5
    • Dead Lift: 345x1 new max 405x1
    • Row: 155x5

    My Goal 1 Rep Max's:
    • Barbell Flat Bench: 275+Lbs
    • Barbell Squat: 375+ Lbs ACCOMPLISHED New goal 435 Lbs
    • Barbell Incline: 245+ Lbs
    • Dead Lift: 375+ Lbs ACCOMPLISHED New goal 415 Lbs
    • Row: 185+ Lbs Accomplished new goal 205x1
    Last edited by TexasLifter89; 01-15-2009 at 06:09 PM.
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    Day 1


    I will post Day 1 here once I begin
    Last edited by TexasLifter89; 01-14-2009 at 02:13 AM.
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    okay, how many logs you got going? How do you keep track of what's going on?

    I am interested in this protocol so I'll follow along.

    Good luck in getting the #s up.
    -OMEGA RecoverBro-
    When an omega male is born it's game over


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    Quote Originally Posted by p5sky View Post
    okay, how many logs you got going? How do you keep track of what's going on?

    I am interested in this protocol so I'll follow along.

    Good luck in getting the #s up.
    I only have 1 other going on. It ends tomorrow though pretty much. I used this exact protocol when I first dedicated myself and saw some nice results so it is back to round 2 mad cow style!
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    Subbed !
    IBE/PHF Boladrol - The Most Potent PH in the World - Available Now!
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    If you use your guys' new steroidal compound, I would save the rest for P.C.T.,!
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    Alright guys this new routine begins tomorrow 6am. I am not sure how often I will be updating since school starts tomorrow.

    Supplements I will be using are:
    -Drive
    -Igf 2
    -Xtend
    -Trione
    -Bio mend
    - Omega essentials
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    I havent been hitting the weights the past week or so because I have been sick. I have some sort of virus that ended me up in the hospital hooked up to IV's the other day. I was so dehydrated kidneys were starting to malfunction and shut down. I have been of all supplements the past week as well as eating a liquid diet. I have probably dropped some significant weight considering at one point I didnt eat for 3 days.

    I will let everyone know when I am good to go back to start lifting
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    okay so I have been on an all liquid diet and am on some meds, but I have felt decent the past two days enough to start introducing real food. My diet is slowly taking shape again. I will be using Sustain alpha and drive and workout posting will begin tomorrow.
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    Day 1: 172 Lbs


    After quite an interesting ordeal I have been easing back into a whole food diet and seem to be holding everything down. I am beginning to transition into a bulking diet again.

    Today is day 1 of the 5x5 training and I noticed I will be having to make some alterations to my typical weights I use. My school gym is pretty small and doesn't even have a free weight squat rack, this being said they do however have a crappy smith machine for squats. So as you can tell I will now be doing smith squats.. it sucks, but I will at least still be getting some work in.

    I appear to have lost zero strength while being sick because sitting back in tonight my weights were easy, I didn't need a spotter on anything which is awesome! I am looking forward to my progress using this routine so we shall see where it takes me.

    Supplements I am currently using are: Sustain Alpha (5 days on, 2 days off @ 5 pumps per day), Omega Essentials (AN's Fishoil), and Biomend (AN's Antioxidant). I am trying to keep my supplement train fairly light because I feel I have been relying way too much on supplementation lately to make progress.


    Day 1 5x5 Routine:
    • Squat: 5 reps @ 145, 180, 215, 250, 285
    • BB Flat Bench: 5 reps @ 105, 135, 160, 185, 215
    • BB Bent-Over Row: 5 reps @ 75, 90, 110, 130, 145
    • Assistance lifts:
      • 2 sets weighted hypers
      • 4 sets Weighted situps
      • 4 sets V-grip Lat Pulldown
      • 4 sets Wide grip Pull down


    Notes
    • Good workout, Strength was steady. Weights were easy
    • I had quite a bit of sweating going on as well



    Day 1 Video posing
    YouTube - Broadcast Yourself.
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    Quote Originally Posted by TexasLifter89 View Post

    Day 1 5x5 Routine:
    [LIST][*]Squat: 5 reps @ 145, 180, 215, 250, 285[*]BB Flat Bench: 5 reps @ 105, 135, 160, 185, 215[*]BB Bent-Over Row: 5 reps @ 75, 90, 110, 130, 145[*]Assistance lifts:
    I thought a 5x5 routine you did the same wt for all sets. Once you are able to get 5 sets of 5 reps you increase the wt so that you cannot complete 5 sets of 5. Then once you are able to get the new wt up for 5x5 then again increase.

    For example, you did 285x5 on your last set. You should be doing 285x5 for ALL sets. If you are unable then you train at that level until you can achieve 5 sets of 5. Then next leg day you go for 295x5 and train at that wt until you achieve 5 sets of 5.

    Is this a variation?
    -OMEGA RecoverBro-
    When an omega male is born it's game over


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    Quote Originally Posted by p5sky View Post
    I thought a 5x5 routine you did the same wt for all sets. Once you are able to get 5 sets of 5 reps you increase the wt so that you cannot complete 5 sets of 5. Then once you are able to get the new wt up for 5x5 then again increase.

    For example, you did 285x5 on your last set. You should be doing 285x5 for ALL sets. If you are unable then you train at that level until you can achieve 5 sets of 5. Then next leg day you go for 295x5 and train at that wt until you achieve 5 sets of 5.

    Is this a variation?
    This is the Madcow variation that I am using. This is what his intermediate template says to do. I am not sure how the original 5x5 program works though?
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    Alright so I know Madcow preaches about not messing with this formula and routine, but I feel the need to add in some side days. This program does not do much in terms of Bicep & tricep growth. Although they are used as secondary muscle, I would like to focus a bit more on them than I have lately. Today I did Bicep & tricep supersets.

    • Straight Barbell Preacher Curl Superset with Skull Crushers
    • Cable Preacher Curl supersetted with Cable Tricep Pushdowns


    Notes for today
    • Mid & lower pecs are pretty sore today
    • Legs were somewhat sore this morning, but have eased off through out the say
    • I had a nice pump today, I got a few compliments that I was looking bigger. Vascualrity was pretty awesome tonight really starting to show in my forearms while working out.
    • I also would like to note that I am not usually one to have acne or pimples, however, I have begun to break out on my shoulder and back areas. I am assuming that this is the Sustain Alpha kicking in?
    • I also bought three 1 dollar lottery tickets and won 4 dollars back. 1 dollar up! always a plus!
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    i just started this routine as well. im subbed. i also add in side days but try to stay away from a muscle group that ill use on the heavy lift day. so maybe arms saturday or something. and congrads on the dollar, youre a winner!
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    Quote Originally Posted by testiesac View Post
    i just started this routine as well. im subbed. i also add in side days but try to stay away from a muscle group that ill use on the heavy lift day. so maybe arms saturday or something. and congrads on the dollar, youre a winner!
    Thanks for joining me!

    Yes sir! Ya I agree with you on the extra days. I try to avoid adding in anything that I hit with the compounds, but more than likely I plan to continue a Bicep/Tricep day as well as a Day dedicated to calves. I also hit my back with a little more exercises as well as chest to continue my growth. Please feel free to critique or offer any advice you may have!
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    your 19 at this level. you've got it made if you stick with it. a big head start over others(I know I didn't start in till 21)
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
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    Quote Originally Posted by TexasLifter89 View Post
    Thanks for joining me!

    Yes sir! Ya I agree with you on the extra days. I try to avoid adding in anything that I hit with the compounds, but more than likely I plan to continue a Bicep/Tricep day as well as a Day dedicated to calves. I also hit my back with a little more exercises as well as chest to continue my growth. Please feel free to critique or offer any advice you may have!

    yeah bud no prob. and go ahead and check out mine as well. its my first log so it should be interesting... yeah ive been hitting an extra few lifts at the end of my routine to add in a few needed lifts. i also have been running every other day to keep metabolism up and get me to eat more. i just run a few quick miles. it seems to help. i was also thinking about adding "the one" when it comes out to help me out a bit. but i also have a bunch of things sitting on the shelf ready to use... a lil unsure i guess.
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    Alright time for day 3's write-up! Todays workout was awesome I cannot explain how pumped I was to hit the gym. Motivation was all there and everything felt like a breeze. Deadlifts were so easy that I through in an extra set and bumped up the weight on one of the sets. Xtend intra workout- this seriously has me feeling great 2-4 scoops in a little water bottle. I love it!

    • squats 5 reps@ 145, 180, 215, 215
    • incline bench 5 reps @ 120, 145, 170, 190
    • Deadlift 5 reps @ 180, 215, 250, 315, 335
    • Assistance lifts: 3 sets of sit-ups



    notes
    • Aggression and intensity was amazing tonight
    • Didn't struggle all night, even with the 335 DL's. I do have a blood blister though on my right wrist from my strap digging in.
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    Sides from my current supplement stack


    Man I am pleased so far with this stack in terms of libido & overall mood. Obviously not much mass is going to come in week 1 ( up about .5 Lbs), but the libido boost is awesome! I have never been able to really notice my libido changes due to my age, but for some reason I can tell a huge difference while using these two supplements (sustain Alpha & Igf-2). Current notes are: increase pimples primarily on shoulder & back, increased hair growth, just an overall well being feeling. My girlfriend of a LONG time has noticed too and has given me compliments on the mood changes lately. I would really recommend checking this bunch out for a nice libido booster.
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    Alright today is going to be a bit challenging. It is supposed to be my heavy day to see if I am able to increase my lifts 2.5% for next weeks lifts, however I came back to my parents to ship out some packages and forgot my belt at home. I am trying to find one I can borrow because lifting this weight without a belt throws my back out.

    Also, for anyone who uses melatonin. I have been dosing 3mg a night the past two nights, but I keep waking up in the morning with headaches. Anyone else experience this?
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    Quote Originally Posted by TexasLifter89 View Post
    [*] Deadlift 5 reps @ 180, 215, 250, 315, 335
    [*] Aggression and intensity was amazing tonight[*] Didn't struggle all night, even with the 335 DL's. I do have a blood blister though on my right wrist from my strap digging in.[/list]
    335 5 x's at 170 that is amazing! Expect a big back. Its my favorite lift
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  23. Elite Member
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    Quote Originally Posted by smeton_yea View Post
    335 5 x's at 170 that is amazing! Expect a big back. Its my favorite lift
    yeah it is my new favorite lift as well along with squats. I love them! Maybe I will throw up a video in the next few weeks
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    in....
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    subd. good luck man. thanks for the advice earlier btw. ill be sure to check em out
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    Alright guys Sorry update was off. I have been busy with some stuff.

    Squat 5 reps @ 155, 195, 235, 270
    3 reps @ 315
    8 reps @ 230

    Bench 5 reps @ 105, 130, 150, 185
    3 reps @ 215
    8 reps @ 160

    Row 5 reps @ 75, 90, 110, 130
    3 reps @ 150
    8 reps @ 110

    Assistance
    3 Sets of Weighted Dips x 5-8 reps
    3 Sets of Barbell Curls x 8 reps
    3 Sets of Triceps Extensions x 8 reps

    Notes
    • Tough, sweaty, and hard work
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    whats up everyone! I am feeling great right now and have a huge gym pump. Seriously vascularity is nuts right now and I am seriously pumped. I have started the bulking diet.

    5000-7000 calories.
    600G carbohydrates
    350G protein
    75-100G fats

    Also, I have been using sustain alpha 5 pumps a day along with IGF-2 @ 8 caps a day. I am up 2 pounds since I started this already so I am feeling great! Strength is also great seriously. I am loving this workout routine and am tearing it up in the school gym.

    squat 5 reps @ 160, 200, 240, 280, 320
    Flat barbell bench press5 reps @ 110, 135, 165, 190, 215
    Barbell Bent over row 5 reps @ 95, 95, 115, 135, 150

    Assitance lifts:
    4 sets of wide grip lat pulldowns
    4 sets of V-grip lat pulldowns
    5 sets of cable flyes

    notes
    Sick Sick SICK workout. Strength is nuts on these two and I was feeling huge. I seriously feel like I am king of the world in the gym. The blood flow and pump hits me after the first few sets. Squats starting out gets me in the zone every workout and is now my favorite or second favorite lift. Seriously I cannot say enough about these products along with my diet and workout routine. 2 lbs in a week and NOTICEABLE strength gains!! wow.... I just popped 2 pslin and am about to eat 6 eggs and 2 instant oatmeal packets.

    On a side note, I am not injured... but I keep getting a weird feeling in my glute/ hamstring area.... i guess its just the fact I am finally going ass to grass/ parallel
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    so today I just did a bicep & tricep superset routine to encourage some muscle growth in the arms. I havent really hit direct isolation exercises consistently for awhile on arms and would like to see some growth some more. 16.5 inches at 5'7 180 would be nice for sure.

    • Flat BB curl 4 sets
    • Straight bar Cable curls supersetted with tricep pulldown 4 sets
    • Hammer curls supersetted with french press 4 sets


    Notes
    some nice veinage tonight! Arms were looking beastly tonight. weight was not all that impressive, but I don't much care about isolation strength. I had some serious pump and thickness going on in my forearm, bicep, tricep, and deltoids. I am sure this is due to the little rest and quick hits of a superset. My stretchmarks are starting to extend onto my pec and become visible now from the front rather than just my arm pit area. I need to find a good way to control this. RPN flawless helped with diminishing color, but these are big purple/pink fresh looking ones on my left side.

    Also my knee is messed up today. I think its from the consistent pounding of squats and deadlifts with some decent weight. I put pressure on it and its a pain that makes my leg collapse so I was taking it easy limping around today. Any suggestions for this besides icing? its right under my knee cap and on the left under side.
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    are all those carbs clean or is it that many from coming off a cutting diet?
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    Quote Originally Posted by smeton_yea View Post
    are all those carbs clean or is it that many from coming off a cutting diet?
    thats my typical bulking diet. some clean and some are not. I for the most part try to keep it relatively clean but its not 100%
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    so today I was not in the mood. Nothign was up today libido, mood, energy, etc. All pretty low and nothing impressive. No motivation today. I got to they gym and forced myself to work through it pretty much. I pulled some nice numbers though even though its light day.

    squats 5 reps @ 160, 200, 240, 240 (240 is to the point where it feels like 135. its a joke almost)
    incline bench 5 reps @ 125, 150, 175, 195
    Deadlift 5 reps @ 215, 255, 300, 340 (340 was easy tonight 5 straight reps no problem)
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    Ive never seen a program like this before. could all the compounds in one day be wearing you down..

    most powerlifters do a squat day and assistance

    when they start getting heavy on deads they do them every two weeks

    and bench as well. i haven't done bench in three years and if I do its high reps. so many injuries have happened from maxing out on bench and low reps on bench.
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    well I am no where near maxing out on any of them or so it feels. Its a progression training 5x5 style. it is working wonders for me in terms of strength and decent in mass. my strength is almost already to the point of hitting my maxes for reps. my max when I started was 345x1 or 2 reps 2 weeks ago. tonight I pulled 5 pounds less at the end of a workout for multiple reps. I am loving it. I have never been one to train for strength but I can't help but do it with this. Its addicting. honestly I feel like I will be killing my goals by week 9 considering I am already seeing huge improvements on mid of week 2.

    I think the down feeling today was stress related. I have had 2 quizzes daily, have 2 exams coming up next week and a never ending supply of reading and studying. I also had intramural basketball today for 30 minutes (15 minute halfs) and swam 100 meters plus 10 minutes of treading water.

    today was intense and I think it just wore my dry. I am currently working on a speech i have to present tomorrow
    Last edited by TexasLifter89; 02-05-2009 at 01:48 AM. Reason: qui
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    alright sitting in biology right now... I am hitting the gym today for my friday session. This is always my heaviest session of the week. Next week I will be dead lifting my max from 3.5 weeks ago for 5 reps... how cool is that? haha! I think I will be training powerlifting style from now on during bulks because this has been a great experience watching my strength grow so quickly.
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    Looking good TL!
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    Quote Originally Posted by TexasLifter89 View Post
    alright sitting in biology right now... I am hitting the gym today for my friday session. This is always my heaviest session of the week. Next week I will be dead lifting my max from 3.5 weeks ago for 5 reps... how cool is that? haha! I think I will be training powerlifting style from now on during bulks because this has been a great experience watching my strength grow so quickly.
    In addition the hard thick dense muscle no amount of light weight training can ever produce the look you get with this training. Ive held on to my mass after not lifting for nine months...and if I never trained heavy i would have not held on to this mass.

    Dg you look like youve moved soem heavy weights looking at your back.
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    ahh awesome workout today. I hit 405x1 today on squats, I have a video of a 435 attempt, but I failed on it. Legs were way too damn tired... but it shows I am going parallel! so strength is definitely up!

    squat 5 reps @ 160, 205, 245, 280
    3 reps @ 335
    8 reps @ 245
    1 rep @ 385 HIT
    1 rep @ 405 HIT
    1 rep @ 435 MISS
    Flat BB bench 5 reps @ 110, 135, 175, 190
    3 reps @ 225 (pretty tough for some reason)
    8 reps @ 165
    BB Bent Row 5 reps @ 75, 95, 115, 130
    3 reps @ 155
    8 reps @ 135

    Assistance lifts:
    [list][*] 4 sets Wide grip lat pull downs[*] 4 sets V-grip lat pull downs


    Notes
    Let me start out by saying my leg strength has blown up at the end of week 2. I am pretty confident I can deadlift my goal already as well as squats! Today I figured I would attempt 1 rep squat max at the end of workout: 385 (this was my goal, hit with Ease!, 405 hit!, 435 miss)

    I think 415 is around where I am sitting because 435 was a bit too hard to get out of parallel position. I have a video of it if anyone is interested. Overall the workout was great. I completed it pretty easy and was in the mood for some deadlifts (my favorite lift), but I made myself stick to the plan. its amazing how light might and upper 200's feel to me now! Also, I don't think my row max is accurate because these weights seem way to easy so I may recalculate it this next week. Overall I had a great workout, I hit a PR and then broke it 2 more times so I was stoked. I was busy all day so i missed my application of sustain alpha, but I did get in my igf-2.

    this weekend is off for recovery to monday. I also have two exams this next week on tuesday and friday so time management is key this week. I am also getting in upper body work weekly with sailing and cardio. I have also started hitting some laps in the pool every 2 weeks just to keep my lungs good.
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    here is my video of 435x1 on squats. I didn't really "fail" as in not get the rep up, but I just didn't feel like it was me 100%. I will let you all be the judge.

    [ame="http://www.youtube.com/watch?v=J0dZh1ifunY"]YouTube - VID00002[/ame]
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    In for this log Tex, Sorry for the delay bro, catching up right now
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    my room mate also has an iron man gym and perfect push up things so i also usually do 2x10 with three alternating grips of pull ups (wide grip, close grip, and side grip) on off days, and 2x20 sets of push-ups
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