mkretz's strength quest

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    mkretz's strength quest


    hey hey guys and gals haha.......starting up a new log, ust got done runnin an incredible stack of recompadrol for 4 weeks and lecheek mass hgh for 8 weeks. amazing stack for sure!!! put on about 2-4 lbs of quality size and strength slightly inreased as well! I have finally started a more regimented program with a few of my own tweaks. My old workouts were crazy. 50-60 sets for chest , ya know dumb stuff liek that. I was able to make some gains suprisingly. I have now started the 5/3/1 program but am following a westside hybrid style that incorportates a DE lift each workout and for my assessory lifts I am following a bodybuilding protocol with a few exercises with rep ranges in the 10-20 range sometimes going as high as 30. I am trying to stay away from drop sets but do throw them in with some exercises but not all like i used to.

    for diet I follow If but Im not gonna lie, do it kinda dumb. I think I want to eventually get away from 1 huge meal at night which is what I do, but as of right now I reall yliek being able to eat like all night long lol. I know it may not be 100% the best way to put on size which is the reason i may switch to at least a few smaller meals, but I do like the IF style of living, being able to jsut get up and go in the morning although hunger does get pretty bad.

    For this log I will be using finaflex n.o ignite 2 the newer version without DMAA. I have used the original with DMAA and absolutely loved it, one of my favorite preworkouts hands down. It is also worth noting that i am a bg time stim junkie, i feel like my tolerance is pretty high since i really never take a break from stims and pre workouts again, somethin i really should do :-(. Because of this high stim ingestion i make sure to have revamp on hand often. I just started my 2nd bottle. I will usually run 2 bottles then take a break then anotehr 2 bottles. I will also be stacking finaflex creatona caps with this for hopefully some amazing workouts!!! Other than that I will take beta alanine, alcar, and on nights when i feel i really need to sleep will be using finaflex g8. I absolutely love thsi stuff but i have to have time to sleep or else i wake up groggy, and i usually dont even use a half a scoop. But sometimes i need the stuff cuz my sleep is not very good whatsoever. I will also be taking zma, ADAM multivitamin and fish oil caps. I will take 500mgs vit c pre and post workout as well as in teh morning and with my meal for a total of 2g a day. I also supplement with vit d 4000 ius a day during the winter.......no sun in damn buffalo in the winter haha

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    Also my maxed are around

    225 bench
    315 squat
    405 DL goals are 1.5x bw bench 2x bw squat 2.5x bw DL

    I am currently 5'9 and aroudn 162-163
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    Ok here we go ...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    In bro.
    Loved i2

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    glad to have you in! Ignite 2 original was amazing and so far this is just as good!
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    today preworkout dosed 4 caps creatona.....been using it for a few days now and jsut started 4 caps yest and today. before that i was only doing 3.

    also dosed 1 heaping scoop n.o. ignite 2.....and for those who are not familiar with how i dose my preworkouts i begin siping before and then continue throughout my workout.........ignite 2 was strong enough that i did not finish it so its def. got that kick. and kept my gon strong......

    taste is amazing btw, i have the berry flavor and i can not remember a preworkout that tasted this good it is liek friggin candy, i really jsut want to eat teh powder sometiems, like a pixie sick pre workout, not that sounds good !!!!


    the workout

    bench 5/3/1 DE clean

    bench
    165x3
    175x3
    185x8+2 forced

    Clean
    110x3x8 - REALLY explosive

    DB incline
    55x12
    55x10
    55x8 rest 2
    55x7 rest 3

    weighted dips
    10x10
    10x10
    10x10
    10x9 drop BW x 3

    Barbell decline
    115x16
    115x18
    115x20

    DB fly w/twist
    30x12x4

    DB pullover
    50x15x4

    weighted sit ups
    35x10
    35x12
    40x10
    40x10 drop bwx10

    cable chops
    80x15x4

    DB overhead tricep ext
    60x12
    60x12
    60x10
    60x9 drop 40x9

    rev grip cable pressdown
    3 set 10-12

    barbell rollout 4 sets
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    Quote Originally Posted by mkretz View Post
    glad to have you in! Ignite 2 original was amazing and so far this is just as good!
    No crash,smooth and consistent energy,endurance and some pump.

    This shined for me for sustained energy

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    yep im gettin the same effects!! thinkin of throwin sum hemavol in with it one day haha
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    You're still doing way too much volume and unnecessary lifts. Cleans are something that will never fall into a DE or a ME as it doesn't have an eccentric portion and has to be done in one swift movement.
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    http://www.jimwendler.com/2012/09/531-and-bodybuilding/

    ^ 5/3/1 for bodybuilding. Though I don't like the template, it might suit you. It doesn't consist of 30 sets

    here's a decent read regarding volume as well
    http://www.t-nation.com/article/body...us_high_volume
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    yea, i had cut vlume down to exactly waht the template ahd but i just felt liek i needed more :-(..........i still want to do cleans though, theres no denying that they are good for power..........so why not keep them in?
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    Quote Originally Posted by mkretz View Post
    yea, i had cut vlume down to exactly waht the template ahd but i just felt liek i needed more :-(..........i still want to do cleans though, theres no denying that they are good for power..........so why not keep them in?
    In all fairness, you don't know what you need as your previous training was so excessive that you don't know how to go all out into your ME and supplemental sets. I never said to remove cleans, but they are not something that falls under ME or DE due to their nature.
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    Do you mind posting the template you have? When I search "5/3/1 Westside Hybrid" this is what I find:

    "Monday- DE Bench, heavier OHP
    Tuesday-Wendler squat, DE deads
    Thursday-Wendler bench
    Friday-Wendler deads, DE squat

    For assistance work, use exercises that address your weaknesses. Please remember that this sample hybrid program is only an example, presented to get you thinking about the possibilities. There are many ways to combine Westside and Wendler's, and many reasons why someone would want to do so.

    When jumping into a hybrid routine, always proceed with caution. Start slow, and work your way into it. Don't set up the hybrid with too much work. It's better to get the feel of a hybrid program, and then to add work, then it is to kill yourself and have to pull back on work."

    Note: Assistance exercises that address weaknesses, & don't start with too much work
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    It's not waitin for later it's comin now!!! It's fuggin here now old fuggers contest prep Extravaganza!!!!!!!
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    that is the template i used and the first week i stuck to exactly what was written under bodybuilding assistance exercises but the 2nd week through i added stuff.........and instead of OHP i did push press again for more power, and also added in cleans because i was once a colllege athlete and want to maintain or get back some power........todays workout was much less, I got through everythign including a lengthy warm up in 1.5 hours exactly.

    DL 5/3/1 DE squat

    lower back was really bothering me today, i think tis from the seated goodmornings i did a few days ago, dunno if ill be doin those again
    I got a massage and decided to get after it, still didnt feelgreat but pushed through and had one hell of a workout, had good connection with my back and pulled some good weight

    DL
    295x3
    315x3
    335x7 PR
    i knwo ur gonna kill me for this but decided to go for 390 since i did 385 last week (not my 1RM but just a heavy single), felt good

    DE squat
    195x2x8 - really explosive felt good

    Good mornings

    135x10
    135x10
    135x10
    140x10

    CG pull up 4 ets BW - 6,6,5+1,4+2, i suck at these :-(

    1 arm db row ( really felt these today focused on contractions and got drenched in sweat lol)
    60x12x4

    CG low cable row 4 sets 10-12

    hammer strength pulldown 3 sets 10-15

    lat pulldown 3 sets 10-15
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    really good focus and intensitythroughout the workout!
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    I was extremely focused throughout todays workout an felt liek i ahd a really good workout, good strength as well. Maybe cuz i got extra sleep last night,didnt sleep that great but sitll longer than normal.

    also, I thought about what rodja was saying regarding cleans and decided to change up how i did them and push presses today, instead of following 5/3/1 with a max effort set of as many reps as possible i jsut kept increasing weight and doing 3 reps for 6 sets......so im kinda followign 5/3/1 cuz next week I think i will work up to a few singles

    cleans
    135x3
    145x3
    150x3
    155x3
    160x3
    160x3

    Push press (split jerk)
    135x3
    150x3
    160x3
    165x3
    170x3
    175x3!! pr

    DE bench
    145x2x8

    DB shoulder press
    40x10x4

    DB lateral raise
    15x15
    15x15
    15x12+3
    20x10+5 (slow negatives) drop 10x15 - as i fatigued i bent my elbows moreand more....this really kept the burn going, really liek that!

    behind the neck press, smith machine, standing
    65x15
    65x15
    65x13 drop 45x7

    leg raises 15x5 sets

    DB twist curl

    15x15
    20x12
    20x12
    20x10+2 drop 15x10

    1 arm db curl (over bench)
    15x15
    15x15
    15x15+3 alll numbers are for right arm, much easier with left (im left handed)
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    Yah focus is really good on this ..
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Your sessions are all over the place and have no concise direction. You're not following anything that remotely resembles Westside and your remark about 5/3/1 shows that you still haven't done your research on that template either.
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    I agree and I think Westside is way to complicated to try to understand and implement in such a short amount of time. Just buy the 5/3/1 book or ebook. Wendler even talks about where to add cleans into his program in the book if you're dead set on the movement.
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    I recommend following a program EXACTLY how it's written. It's written that way for a reason. Your "Squat & Back" day is in neither template you've mentioned that your following

    Quote Originally Posted by mkretz View Post
    instead of following 5/3/1 with a max effort set of as many reps as possible i jsut kept increasing weight and doing 3 reps for 6 sets......so im kinda followign 5/3/1 cuz next week I think i will work up to a few singles
    Nothing you've said there says that you are remotely "kinda following 5/3/1"
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    Check out on YouTube "WSB vs 5/3/1, Are they complicated?" it's one of Clint Darden's videos.

    Somewhat topical. I don't have enough post to copy paste the link.
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    Quote Originally Posted by Sean1332 View Post
    I recommend following a program EXACTLY how it's written. It's written that way for a reason. Your "Squat & Back" day is in neither template you've mentioned that your following



    Nothing you've said there says that you are remotely "kinda following 5/3/1"
    i dont knwo what squat nd back day you are talking about......the squat day with DE dl is part of the estside hybrid version and so is the DL with DE squat
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    I meant deadlift, not squat, sorry. All I saw was all the leg movements, and then your 4 movements for back. I didnt realize that was a part of your template. Now I know.
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    today was an off day.....did some cardio took 2 creatona before cardio and 2 with my meal. Had alot of energy throughout cardio, dunno if creatona played a factor. Was pretty motivated because iw as pressed for time so i wanted to make the most of my time.

    tomorrow will be squat 5/3/1 with DE DL.....final week so i will be working up to 95% of 90% 1rm for As many as possible, should be intense! looking forward to it esp since I pinned tonight (im on 100mgs/week test cyp TRT) so ill have lots of test :-)
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    i do the goodmornings as an assessory lift for my lower back on the DL day and the rest are back exercises, im liking it..... again not exactly the program but sitll following the bodybuilding assessory template which has 4 exercises for around 3-4 sets each
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    Crea-trona does add some physical energy, I mean that's what an increase in ATP is all about.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver View Post
    Crea-trona does add some physical energy, I mean that's what an increase in ATP is all about.

    enjoying ti so far DW! curious as to why dosing post workout isnt recommended at all like creatine monoydrate is at times? Ive been doing 4 caps preworkout and with the n.o ignite im sure im getting alot of creatona, but i have been tempted to try 6
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    So all day i was thinkin about todays workout, gettin hyped for it but when it came time for it i dunno i wasnt allthere......throughout parts it was good, still intense but i dunno jsut felt liek my body was holding back a bit. Still not upset with it but jsut one of those feels liek it oculdve been better. i pushed and pushed but my body was stoppping ya know.

    Squat
    215x5
    245x3
    270x5 PR.........for started to get pretty bad the last 2.....rounded back ............tried 315, got it but form was not good as i started to come up rounded my back alot :-( what would u say is my weak spot? lower back? core? upper back? i really hunched pretty bad on 315.

    DE DL
    280x2x8

    Legs press
    230x16
    230x16
    230x18
    230x18 rest +2 drop 140x20 Drop 90x 25!

    Hack squat
    70x20
    70x16
    90x12
    90x12 drop 70x5 rest +5 drop 50x12!

    1 leg smith squat
    65x15x4

    ext

    130x12x4 double drop on last set

    barbell hip thrust (glute bridge) - each rep was a seperate explosive raise rather than constant tension

    275x10
    285x10
    295x10
    305x10

    Barbell RDL
    155x15
    175x12
    175x11
    175x10

    seated leg curl
    my shin was bothering me so i couldnt extend my toes upward which puts alot more emphsis on the hams so the weight i could handle was alot less
    3 sets 10-15
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    I would say that if your form began to suffer at your last 2 reps of 270, then moving up to squat 315 was a bad idea in general. You shouldn't push yourself that extra bit unless you're absolutely sure you can execute your lift correctly.

    It's hard to give you an answer without actually seeing it. Rounding your back could be caused by several things. Your bar placement (high bar vs low bar)will change your center of gravity. Your core may not be as tight as it should. Your upper back may not be strong enough. Who knows without seeing it though. Could be tons of things.
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    thanks, i know it was an ego thing...........ill try to shoot a video at some point if i can
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    I know sometmes the days where I am really jazzed I do shyte, and when I feel like crap I often do very well....
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver View Post
    I know sometmes the days where I am really jazzed I do shyte, and when I feel like crap I often do very well....
    funny u say that cuz that really seems how my work oouts go. Ill feel dead but ill force myself to go and once i get going i kill it....yest. still was a decnt workout but it was ust missing that mental link..........I was supposed to workout today but got stuck at work for almost 10 hours instead of the scheduled 6 so i just did some cardio and went home...........took two creatona before cardio and 2 right now (before bed)
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    Quote Originally Posted by mkretz View Post
    funny u say that cuz that really seems how my work oouts go. Ill feel dead but ill force myself to go and once i get going i kill it....yest. still was a decnt workout but it was ust missing that mental link..........I was supposed to workout today but got stuck at work for almost 10 hours instead of the scheduled 6 so i just did some cardio and went home...........took two creatona before cardio and 2 right now (before bed)
    Yah the days where I am dragging my ass are usually the best.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver View Post

    Yah the days where I am dragging my ass are usually the best.
    Missing my ignite 2. Can tell the difference

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    Quote Originally Posted by runner_79 View Post
    Missing my ignite 2. Can tell the difference

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    I know I would working mornings...
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver View Post

    I know I would working mornings...
    Yep. Especially training fasted 1st thing

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    Quote Originally Posted by runner_79 View Post
    Yep. Especially training fasted 1st thing

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    need that ignite 2!!!!!!
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    Quote Originally Posted by mkretz View Post

    need that ignite 2!!!!!!
    Nutra doesn't have the newest version. Customs will hold it up... Draggin ass bad aye. Coffee and some tyrosine don't do it at the moment.

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    Today was a wierd day......started out ok then started feeling kind of sick about half way through the day....... I then went to an interview for a cool position where I woudl be able to basically run a summer weight loss camp for high school girls. It went really well so i had all teh confidence in the world and this translated right over to my workout!

    I took 5 creatona today just to try it out.....i may even try 6 tomorrow, what do ya think?

    I also tried no ignite 2 with a scoop of hemavol.....was def a good workout

    Started out by tryin to do 225 bench ust to seehwo it felt.....a few weeks ago i "got it" with a spot, im pretty srue i got it but it was close......today hwever, no problem so that felt great to know i am getting stronger.

    workout!

    bench
    155x5
    175x3
    195x5! pr!

    Cleans
    135x3x8 - just focusing on explosiveness - i love feeling explosive nothing better in my opinion!

    incline db press - fatigued really fast on these today for some reason
    55x12
    55x10
    50x10
    40x12

    weighted dips - 10 lbs
    x12
    x10
    x8 then saw a buddy and took a longer break......all otehr breaks were strictly 60 seconds or less except the first sets of bench which were 2 min.
    x12 drop Bodyweight x 4

    decline machine press
    4 sets 10-20

    DB fly
    35x12x4

    machine fly fst 7 style

    rope pressdown
    3 sets 10-15 drop on last set

    dip machine
    3 sets 10-20 drop on last set

    1 arm DB neutral grip ext
    15lbx10-15
    + a few forced reps on last set

    weighted crunches
    40lbx12x5
  

  
 

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