Sustain Alpha-LV and TCF-1 Log (unsponsored)

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  1. Sustain Alpha-LV and TCF-1 Log (unsponsored)


    My log last year was interrupted by a knee injury, which ended up being much worse than I originally thought. What I thought was just a tweaked knee ended up being a grade II tear of my medial meniscus. I was fortunate that the MCL wasn't damaged, but this damn thing took well over 3 months before it felt right. I lost a lot of strength in my lower body and wasn't able to train a lot of my upper body lifts (e.g. BB rows, standing military) either since I didn't have a stable base. It's been about 6 months since then and my lifts are close to where they once were.

    Starting Stats:
    6'
    210 lbs
    ~10%

    Lifts:
    Floor Press: 245x5
    Squats: 405x5
    Deadlifts: 455x5 (this is still not back to where it was)
    BP: 315x8
    Standing Military: 185x5
    Good Morning: 225x3

    I'm using DeFranco's WS4SB, which I pretty much year-round, for my training and am having to play around with my actual training days, but am still hitting the gym 4x/week.

    TCF-1 will be the full dose daily and the SA-LV will be the full dose on the 5/2 schedule.

    Let the fun begin...


  2. Subbed. What lifts are you doing for your ME (or are you just sticking to what you have listed)?
    M.Ed. Ex Phys


  3. For upper, I'm using floor press, flat bench, and foam presses (half foam roller since I don't have boards; it's roughly a 2 board). For lower, I stick with squats, deads, box squats, and good mornings.
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  4. Quote Originally Posted by Grmlock View Post
    For upper, I'm using floor press, flat bench, and foam presses (half foam roller since I don't have boards; it's roughly a 2 board). For lower, I stick with squats, deads, box squats, and good mornings.
    Nice selection.
    M.Ed. Ex Phys


  5. I'm still getting used to the technique of floor presses (haven't done them in years), so I fully expect that to increase next time I hit them.

  6. What grip do you take? Pinkies on the rings, index finger, etc.
    M.Ed. Ex Phys


  7. Quote Originally Posted by Rodja View Post
    What grip do you take? Pinkies on the rings, index finger, etc.
    Pinkies on the rings. I use that same grip for bench as well. I can put the weight on my lats and spread the bar better with a slightly more narrow grip compared to the legally wide grip.

  8. In to follow bud


  9. Today begins the ride. Took my first dose of TCF-1 (which is muy yummy) and SA-LV this morning with breakfast. Waited about an hour an hit the gym.

    Max Effort Upper
    Floor press-worked up to 255x3
    BB Rows-275x12x4
    Flat DB press-80x12x4
    DB shrugs/facepulls: 120x15x4/160x15x4

    I felt pretty good today. I was off due to Columbus Day and slept in more than usual. All the weights felt smooth and didn't have any nagging aches or tightness today. So far, so good on this run. Tomorrow is some light cardio and Wednesday is ME Lower (Oly squat).

  10. Looking good. What's your PR on Floor Presses?
    M.Ed. Ex Phys


  11. I've done 275x3, but that was well over a year ago when I was at my strongest.

  12. Quote Originally Posted by Grmlock View Post
    I've done 275x3, but that was well over a year ago when I was at my strongest.
    I did 245x4 last week, but I've never consistently done them.
    M.Ed. Ex Phys


  13. Today was some light cardio. Nothing really to report (good or bad). I'm pretty sore from yesterday, but nothing out of the ordinary.

  14. Any idea what you're going for on the squats?
    M.Ed. Ex Phys


  15. Subscribed
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  16. Quote Originally Posted by Rodja View Post
    Any idea what you're going for on the squats?
    I plan on working up to 425, but may have to stop at 405. Squats are a fickle lift for me and I can never predict how I perform on any given day.

    Quote Originally Posted by HereToStudy View Post
    Subscribed
    Glad to have you here.

  17. I know what you mean on squats. I can never predict when I will have a great day or an awful day. My lower back/core are what hold me back a lot of times.
    M.Ed. Ex Phys


  18. Quote Originally Posted by Grmlock View Post
    Today begins the ride. Took my first dose of TCF-1 (which is muy yummy) and SA-LV this morning with breakfast. Waited about an hour an hit the gym.

    Max Effort Upper
    Floor press-worked up to 255x3
    BB Rows-275x12x4
    Flat DB press-80x12x4
    DB shrugs/facepulls: 120x15x4/160x15x4

    I felt pretty good today. I was off due to Columbus Day and slept in more than usual. All the weights felt smooth and didn't have any nagging aches or tightness today. So far, so good on this run. Tomorrow is some light cardio and Wednesday is ME Lower (Oly squat).
    nice looking split bud, and TCF-1 is like candy


  19. 10/12: ME Lower

    Oly Squats: worked up to 405x4
    SLDL: 275x10x4
    Hanging Leg Raises: BWx12x5

    I felt great today. My original plan was to work up to a single or double of 425, but I stayed with 405 and nearly hit a PR. I had a nice surge of aggression prior to training and it held throughout this workout. I haven't done SLDL in awhile, so I focused on tight technique and a big stretch in the hamstrings. So far, so good.

  20. Damn good numbers.
    M.Ed. Ex Phys


  21. Quote Originally Posted by Rodja View Post
    Damn good numbers.
    x2!
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  22. Light cardio yesterday. Did a DE upper session today and will update tomorrow.

  23. 10/14: DE Upper
    Flat Bench (monster minis): 165x2x9 (3 regular, 3 moderate, 3 CG
    DB Rows: 130x15x5
    Facepulls/DB Shrugs: 160x15x5/110x15x5
    JM Press: 185x12, 185x12, 205x8
    First time using the monster minis for a DE session. I usually use either the minis or lights, but I didn't get enough out of the minis and getting the lights outs of the hooks was a bitch. Felt very smooth with great speed on the bar on all sets (took about 2 minutes between).

  24. Nice workout!
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  25. EFS bands?
    M.Ed. Ex Phys


  26. Quote Originally Posted by Rodja View Post
    EFS bands?
    Ahh, I didn't even realize they were a band, I figured it was some sort of rep scheme.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  27. Quote Originally Posted by HereToStudy View Post
    Ahh, I didn't even realize they were a band, I figured it was some sort of rep scheme.
    It's the 2nd lightest band. It's ideal for speed bench, but not enough for squats and deads.
    M.Ed. Ex Phys


  28. Yeah, it's the EFS bands.

    10/16: DE Lower

    Box Squats (lights): 275x1x10
    GHR: BWx12x5
    Decline Situps: BW+45x12x5

    Quick session to work on power. I'm a bit behind on logging, but I'll get it up to date tomorrow. I did an ME Upper today with my ME movement being weighted chins to give my anterior bicep tendons a break.

    So far, I've noticed extra oil on my forehead and back with a bit of extra aggression throughout the day. Nothing uncontrollable, but I can feel a difference.

  29. Hw much rest between sets did you take on the box squats?
    M.Ed. Ex Phys


  30. Give or take, 90s.

  31. Quote Originally Posted by Grmlock View Post
    Give or take, 90s.
    That's about how long I take between sets. Most of the time is re-applying the wrist wraps.
    M.Ed. Ex Phys


  32. 10/18: ME Upper
    Chins: BW+25x5, BW+35x5, BW+45x3, BW+45x3
    Dips: BW+45x15x3
    BB Rows: 275x12x5
    BB Shrugs/Side Laterals: 365x12x4/35x12x4
    Preacher Curls: 30x12x3

    This was the first time I did weighted chins in ages and decided to throw them into the rotation since my shoulders were a little beat up from the band training. I hoped to get BW+35x3, but I far exceeded my expectations as the BW+45x3 were both smooth sets. Everything else went as planned and it was a great session overall.

  33. Quote Originally Posted by Grmlock View Post
    Everything else went as planned and it was a great session overall.
    Good to hear. Great workouts man!
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  34. 10/20: ME Lower
    Low Box Squats: 315x3, 335x3
    Unilateral Leg Press (weight added): 270x10, 360x10, 360x10, 360x10
    Glute-Hams: BW+10x12x5
    Decline Situps: BW+45x15x5

    First time I've thrown these as my ME in the rotation and it was extremely different. I used the 12" plyo box and added some padding to make it about 16" depth. The low box really forces you to flair the legs and make sure to push your chest forward. I enjoyed the novelty of it, but I'll have to use it a few more times before it becomes a permanent part.

    So far, I'm really like the stack. Appetite is up and I'm noticing some big increase in oil, but not an increase in acne. Sleep is a bit more restful and my recovery is up.

  35. Quote Originally Posted by Grmlock View Post
    So far, I'm really like the stack. Appetite is up and I'm noticing some big increase in oil, but not an increase in acne. Sleep is a bit more restful and my recovery is up.
    Good to hear, it should be up from here.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  36. 10/22: DE Upper
    Bench: 185x2x9 (3 wide, 3 moderate, 3 close)
    Bent row: 275x12x5
    DB shoulder press: 90x12x3
    Facepulls: 180x15x5
    Tate press: 45x10x4

    I like to vary up the loads on my dynamic work for different speed loads. I like to use the bands the most, but they have the most wear and tear on my body. Still going strong with the stack and really starting to see some great improvements in mood and recovery.

  37. How's the libido?
    M.Ed. Ex Phys


  38. Quote Originally Posted by Rodja View Post
    How's the libido?
    Curious as well, seems a varied response amongst most testers, with most showing an increase.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  39. I can't really say right now. GF is out of town and have been pretty busy at work, too.

  40. I think that I react negatively to trans-res as it kills my libido. The two products that I've used with it (Stoked and SA) have both killed my libido, which blows since it has so many benefits.
    M.Ed. Ex Phys

  

  
 

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