10 week program with Prime and Powerfull

GoHardOrGoHme

GoHardOrGoHme

Board Sponsor
This is the first 5 weeks of my 10 week strength program. This is the first time i do an all out 10 week powerlifting program.

Supplements I regular use:
Whey Isolate (during and sometimes post)
Xtend(during)
Shotgun(pre-lift)
Synthesize(post lift)
Fish Oil/CLA/Flaxseed Oil

First Time Supplements:
Prime
PowerFull


Week 1:

Squat: 315-5x5x5x5
335x5

Bench: 275-5x5x5x5x5

Deadlift: 405-5x5x5x5x6

Military press: 225-5x5x5x5x8

Close Grip:225-5x5x5x5
235x5

Week 2

Squat: 335-5x5x5x5x5

Bench:285-5x4x5x4x5

Deadlift: 415-3x4x5x5x5

Military Press: 235-5x5x5x5x5

Close Grip: 240: 5x5x5x5x5

Week 3

Squat: 350-5x5x5x4x5

Bench:295-5x5x4x3x4

Deadlift: skipped

Military Press: 240-5x5x5x5x2

Close Grip: 245-5x5x5x4x3



Week 4

Squat: 365-5x5x5x5x5

Bench: 300-5x5x5x5x5

Deadlift: 420- 4x5x5x5x5

Military Press: 245-5x5x5x5x7

Close Grip:250-5x5x5x5x5



Week 5

Squat: 385-5x5x5x5x(got interrupted and couldn’t finish)

Bench: 315- 5x5x5x5x5

Deadlift: 430- 5x5x5x5x5

Military Press: 250- 5x5x5x4x7

Close Grip: 260- 5x5x5x5x4


I will post the last 5 weeks when im done. The last 5 weeks will be 3 weeks of 3x3 and 2 weeks of 2x2. I have stopped using Synthesize and i am currently using Jack3d for the last 5 weeks. Also i have added a whey concentrate and casein blend i will be taking during the day.

I would also like to note every week was a PR. I have never been able to rep this kind of weight. Usually i would hit these lifts for singles or doubles till i would get close to or hit my max. The purpose of this routine was to increase my baseline, everyday strength so it matches up better with my Max strength.
 
This is huge man! Great work...

The 5x5 programs can prove to be too much for some individuals... Do you feel that the muscular recovery from PRIME and the neural (and muscular) recovery from PowerFULL had a drastic effect on this results?
 
Thank you DW.

And bb, I feel im only able to achieve these results b/c of prime/powerfull. This is the first time that i can see a direct correlation to how hard i lift and getting results every time i walk into that gym. Believe me that it really something else when i can be in the gym for 3 hardcore hours and be able to say im no longer sore 2-3 days later.

Needless to say that ill be using this stack as a staple strength supplement.
 
So right now with my routine ive had a little set back.

At the end of week 7, it was the day before the 4th and for multiple outside factors i hit the gym for lil over 6 hours str8. This was a night routine i started at 12 and was so pissed when i started i lost myself in the rage and adrenaline. Finally I thought it would be a good idea to stop with the sun was rising.

So the lift that night was a great success...i made PR on all my big lifts for that day. New PR on deadlift, close grip bench, and barbell curl. It was a marvelous night. Before the routine i took a scoop and a half of jack3ed, 3 pills of prime and powerfull. About 4 hours in i took another scoop of jacked and 3 more pills of prime and powerfull. At the end right before i literally passed out on my couch i managed to take my post workout shake with 2 more pills of prime and powerful.

The after math was when i tried to hit squats on monday...i had one good set of 455 for 3 reps...then my body proceeded to break down. This happened again on tuesday for benching 345. The first two sets i had tons of solid strength then my body literally just was done...my joints were absolutely killing me. My muscles couldnt put out any significant out put. And i literally felt depressed and lacked all motivation.

So i decided to take the rest of the week off and i will resume my week at a week late. I started taking supercissus and resveratrol during my off time.

So give me at least 3 more weeks to post my final results.
 
GoHardOrGoHme said:
So right now with my routine ive had a little set back.

At the end of week 7, it was the day before the 4th and for multiple outside factors i hit the gym for lil over 6 hours str8. This was a night routine i started at 12 and was so pissed when i started i lost myself in the rage and adrenaline. Finally I thought it would be a good idea to stop with the sun was rising.

So the lift that night was a great success...i made PR on all my big lifts for that day. New PR on deadlift, close grip bench, and barbell curl. It was a marvelous night. Before the routine i took a scoop and a half of jack3ed, 3 pills of prime and powerfull. About 4 hours in i took another scoop of jacked and 3 more pills of prime and powerfull. At the end right before i literally passed out on my couch i managed to take my post workout shake with 2 more pills of prime and powerful.

The after math was when i tried to hit squats on monday...i had one good set of 455 for 3 reps...then my body proceeded to break down. This happened again on tuesday for benching 345. The first two sets i had tons of solid strength then my body literally just was done...my joints were absolutely killing me. My muscles couldnt put out any significant out put. And i literally felt depressed and lacked all motivation.

So i decided to take the rest of the week off and i will resume my week at a week late. I started taking supercissus and resveratrol during my off time.

So give me at least 3 more weeks to post my final results.
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The longest a workout should ever take is about an hour and a half and that is when you are only training 3 times a week. Yah that kind of thing is going to burn you out. Never heard of anything like it.
 
.....really? I usually lift 5 times a week each day about 2-3 hrs with steady gains most of the time.

The 6 hour routine ive done twice. The first time i hit 405 at the end of the routine and i like to label that night as the "Night of infinite strength" b/c i literally hit every weight i wanted to. This was the second time.

Beyond that i have also done the 12 hour super bicep routine.
 
But don get me wrong....this is more like a freak occurrence. I dont plan on making this a staple. Its taken me 5 days to get back to par and recover from that one night of training. Lets see how it affects my strength on squat day.
 
If I may, you have to be somewhat realistic when it comes to the way your body can handle the gains you have been making. I am willing to accept your posted numbers as fact, and as such, it appears you have made, in my opinion, dramatic increases in overall strength, you are moving a good amount of weight, at ever increasing amounts, and its no wonder that you "crashed" so to speak, given your overall progress and the less than advisable 6 hour strength training session you put in. Im sure taking a brief rest break will do you a world of good, and give your body, ie joints, ligaments and tendons a chance to "catch up" with the gains in strength your muscles have made. I would be interested in seeing you post more of your progress, and seeing how it goes for you after your "break" and I would recommend skipping any radical marathon gym sessions, regardless of desire to do so.
 
roadblock very well put. my marathon was quite stupid but everyone has their vice they escape to. Some is drinking, other is sex, some is drugs and others is food....mine is training.

I have given myself going on 6 days of rest and i will log my week 6-10 lifts and i will note when i made the 6 hour lift session.

Another thing is the gains i have made i would like to note has been in the area of reps. It has been all in weight i have done in the past but only able to hit for single.

I do plan once i have hit week ten to take a complete week off then proceed it by 1-2 months of lighter workout to give my joints a chance to heal up before another 10 week routine
 
Bodybuilding workouts can range from 20 minutes to 1.5 hours, some of the shorter ones are the hardest. The focus is on intensity... how hard you can work in the shortest amount of time. The body can't really go at high intensity for very long, if your still in the gym after an hour, either your losing intensity or your taking very long breaks which is still a reduction in intensity. If your training for some other purpose perhaps these principles are different.

I remember when I first started out I would spend 2 hours in the gym. Now I get more done in 45 minutes than I did in 2 hours.
 
DW, i would say im not much of a bodybuilder and my workouts dont reflect a bodybuilding workout.

Usually they start with a big lift which i take a good amount of break for then as the work out progresses so does the intensity. The heavier i go the more i rest. Once i have done that main power exercise my breaks will substantially be cut shorter and i will increase reps and intensity.

I guess the length of my work out is deceiving. Its more of an 1-1.5 hours of powerlifting usually followed by 30-1 hr of higher intensity. This routine only applies when im focusing on strength and works well for me. Only problem is my body cant continue this sort of routine for too long. So im learning to cycle this kind of routine to allow maximum strength gain while relatively remaining injury free.

When i am just hitting a high intensity workout with short breaks, they usually last about an hour to an hour and a half.
 
GoHardOrGoHme said:
DW, i would say im not much of a bodybuilder and my workouts dont reflect a bodybuilding workout.

Usually they start with a big lift which i take a good amount of break for then as the work out progresses so does the intensity. The heavier i go the more i rest. Once i have done that main power exercise my breaks will substantially be cut shorter and i will increase reps and intensity.

I guess the length of my work out is deceiving. Its more of an 1-1.5 hours of powerlifting usually followed by 30-1 hr of higher intensity. This routine only applies when im focusing on strength and works well for me. Only problem is my body cant continue this sort of routine for too long. So im learning to cycle this kind of routine to allow maximum strength gain while relatively remaining injury free.

When i am just hitting a high intensity workout with short breaks, they usually last about an hour to an hour and a half.
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Yah like I said there are other types of training which I am not expert in. They could very well be longer.
 
you may not be an expert but you are far far more knowledgeable then myself!!
 
GoHardOrGoHme said:
you may not be an expert but you are far far more knowledgeable then myself!!
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Well thanks but I did just want to point out that my advice is more valuable to those who aspire to look more like bodybuilders. Efficiancy like Powerlifting my knowledge is a bit sketchy.
 
Ill be hitting up a bodybuilding routine when im done with this routine.

Bodybuilding is so much easier on my joints and ligaments. Its like a break that allows me to recover. Kind of like 3 months powerlifting, 1-2 months bodybuilding (depending how messed up i am).
 
Alright so just to keep everyone posted i hit squats last night after my period of rest. What a difference. SO much strength!

I hit my 3 sets of 3 reps of 455 real easy. I even added an extra rep on the last set just to make sure i owned that weight. It was a good lift.
 
That is some retarded weight you are moving around for someone your size man. I am 6' 205 pounds and I am just getting comfortable with 315 for 6-8 reps on my last set. I cannot WAIT for Prime time in August!
 
oufinny said:
That is some retarded weight you are moving around for someone your size man. I am 6' 205 pounds and I am just getting comfortable with 315 for 6-8 reps on my last set. I cannot WAIT for Prime time in August!
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Yah the Prime should alter some of those numbers for you..

Nice numbers on the squats Gohard...
 
thanks DW...ill post up the rest of my numbers when i finish up my routine.

Finny you will def get there. I remembr a year back when 315 was way too heavy to do more then a possible single. Squat heavy or go home haha
 
After a two month layoff I have been back on Prime for 5 weeks now, I first tried Prime after my shoulder surgery last October. I have also added Anabolic Pump and Powerfull over the last 2 weeks to complete the asteroid stack. I had good results in the past with Prime and Anabolic Pump to a lesser degree. The Asteroid combination however is working extremely well for me, my recovery is incredible, I'm sleeping well even with my weird work schedule (4:00pm-2:30 am). Not only have my workouts improved but more importantly my production at work has skyrocketed. I am extremely aware of feeling real good right now.
 
Here are the results for me 3 week of 3 reps for 3 sets.

I would also like to note due to lack of money i took week 8 and didnt take prime or powerfull so it would last the last two weeks of the routine.

3 Weeks of 3x3

Week 6

Squat- 405- 3x3x3

Bench- 330- 3x3x2

Deadlift- 455- 3x3x4

Military Press- 275-3x3x4

Close Grip- 275-3x3x5





Week 7
Squat- 430-3x3x6

Bench- 335—2x3x3x4x3

Deadlift- 475-3x3x3

Military Press- 285-3x3x2

Close Grip- 285-3x3x3





Week 8
Squat- 455- 3x3x4

Bench-345- 3x3x4

Deadlift- 485- 3x2x2
495x1

Military Press- 295- 3x3x3



I was definitely feeling the fact that i wasnt on P and P. Recovery was greatly affected to the point were i had to take an extra day off so i couldnt get close grip in this week. Even though i made gains it looks like i made gains i feel it was just the same strength i had gained while i was on P and P and applied to a new weight..if that makes any sense. I had to really push my body but the SuperCissus really helped.

If anything this is a testament to how you dont lose your strength when you get off USP labs supps...you may feel weaker but you are definitely not weaker. And Im extra happy b/c it looks like my 6 hr venting session didnt affect my over all strength.
 
Alright almost done and here is an update

Week 9
Squat- 500- 2x2

Bench- 365- 2x1

Deadlift- 500- 1x2x1

Military Press- 305-2x2


On bench day im pretty sure i messed up my elbow before hand cause it was hurting when i was warming up wih 275 and killing me at 365. The weight was light but the pain didnt let me push all out. My dad said i got the second set both reps but i think only one rep counted.

Back day im pretty sure i blew out my lower left side of my back. The weight felt so light that i just said f*ck it and had one hell of a work out.

Today started week 10

Lower back was hurting pretty bad but i still put up a new max record

Squat: 525x1
I went for 555 and it was feeling light till my back gave out. I failed the rep (good thing for a power rack) and i called it a day. I hit one set of 315 for 24 reps and left the gym.
 
Monstrous lifts... especially that military... I am guessing your more of a short arm guy as you seem to be better on the upper body lifts. Pretty common for somebody your height. Lower lifts are still very ...very respectable though, hek more than respectable, it's just your bench and shoulder are just so damned good.
 
Ive been hitting shoulder and bench work outs far longer then ive been doing leg and back lifts. I got a reach of about 69-70 inches so i guess thats pretty short compared to some taller gorilla like individuals

When i first started lifting little over four years back i would basically hit chest, shoulders, and arms. Back was pull ups and legs...well legs was more conditioning then strength.

Thanks for the compliments DW, you know im busting my ass and its reallt rewarding when a bad *ss like u says what u do. Im trying to get my lower lifts in the 600's-700's to even everything out.
 
Good job, keep up the good work, but be safe, watch those injuries, I cant rep you anymore or I would have.

You must spread some Reputation around before giving it to GoHardOrGoHme again.
 
ha yeah roadblock ive been getting those to when i try to rep ppl.


Fact is that i consider ur input in this thread is way more valuable to then any amount of rep points so thank you.
 
GoHardOrGoHme said:
ha yeah roadblock ive been getting those to when i try to rep ppl.


Fact is that i consider ur input in this thread is way more valuable to then any amount of rep points so thank you.
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yah sharing info is a big plus, I have learned a lot of the people here. I am so glad I can come off my high horse and learn from some of the younger folks who have been trying newer things.
 
Alright gentleman this is my "review" of the 10 week program


Sadly it was cut short due to my back, elbow, and shoulder. They are not serious injuries but i want to keep it that way. Im gonna take about a week and a half off from any serious training to let my body rest. Anything beyond some pull-ups/pushups/sit ups/and body weight squats will be out of the question.

Before: After:
Bench: 275x4 reps 365x2 reps
Squat: 315x5 reps 525x1 easy rep
Deadlift: 405x 4reps 500x2 reps
Military: 225x5 reps 305x 2 reps


Body weight has stayed the same with 8-10 fluctuations. Body fat has dropped probably about 1-2%. Arms, Legs, Shoulders, traps, and chest are noticeably bigger. Back is a bit thicker but not much.

Will i run a prime/powerfull cycle again? I would be an idiot not to.

Things i would change:

Add supercissus to prevent injuries from beginning
Have a much stricter diet (i just starting eating without counting)
Buy bigger prime bottles since i ran out before i was finished
Add Anabolic pump with more carbs (50-80g 2-3x a day)

I really feel im on a whole new strength level after this routine. My repping weight is much higher and my max on squat is also much much higher. Deadlift im handling near max weight much easier and bench is finally catching up to the amount of training ive put into it.

I will run another strength routine before i run this one again and i will use the same supps each strength routine.

Im thinking 2-3 powerlifting routines a year is about what my body can take at this point.

Over rating:
Prime- 10/10
Powerfull- 9/10 (only because of the inconvenience of not being able to eat carbs before)
Jack3d- 8/10 (started off amazing but i grew accustomed and had to up the dose sooner then i would have liked)

Overall rating- 9/10 EVERYONE SHOULD TRY THIS!!

Maybe after 2 more years of gains/training like this i may compete in a powerlifting competition when my lifts are around:

Bench: 495-525
Squat:675-700
Deadlift: 675-700

And i would like to be in the ball park of 185-187 at 6-8% body fat. I am currently between 190-197(depending on how long its been since my carb load) at about 11% body fat give or take.
 
GoHardOrGoHme said:
Alright gentleman this is my "review" of the 10 week program


Sadly it was cut short due to my back, elbow, and shoulder. They are not serious injuries but i want to keep it that way. Im gonna take about a week and a half off from any serious training to let my body rest. Anything beyond some pull-ups/pushups/sit ups/and body weight squats will be out of the question.

Before: After:
Bench: 275x4 reps 365x2 reps
Squat: 315x5 reps 525x1 easy rep
Deadlift: 405x 4reps 500x2 reps
Military: 225x5 reps 305x 2 reps


Body weight has stayed the same with 8-10 fluctuations. Body fat has dropped probably about 1-2%. Arms, Legs, Shoulders, traps, and chest are noticeably bigger. Back is a bit thicker but not much.

Will i run a prime/powerfull cycle again? I would be an idiot not to.

Things i would change:

Add supercissus to prevent injuries from beginning
Have a much stricter diet (i just starting eating without counting)
Buy bigger prime bottles since i ran out before i was finished
Add Anabolic pump with more carbs (50-80g 2-3x a day)

I really feel im on a whole new strength level after this routine. My repping weight is much higher and my max on squat is also much much higher. Deadlift im handling near max weight much easier and bench is finally catching up to the amount of training ive put into it.

I will run another strength routine before i run this one again and i will use the same supps each strength routine.

Im thinking 2-3 powerlifting routines a year is about what my body can take at this point.

Over rating:
Prime- 10/10
Powerfull- 9/10 (only because of the inconvenience of not being able to eat carbs before)
Jack3d- 8/10 (started off amazing but i grew accustomed and had to up the dose sooner then i would have liked)

Overall rating- 9/10 EVERYONE SHOULD TRY THIS!!

Maybe after 2 more years of gains/training like this i may compete in a powerlifting competition when my lifts are around:

Bench: 495-525
Squat:675-700
Deadlift: 675-700

And i would like to be in the ball park of 185-187 at 6-8% body fat. I am currently between 190-197(depending on how long its been since my carb load) at about 11% body fat give or take.
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The strength gains are through the fuggin roof!! I am a bit surprised I did not seem more recomp. How long were you able to run it?
 
the lack of recomp was probably be due to a lack of cardio and also due to my inexperience with dieting. Once i learn how to diet better, recomp will be much more effective.

I ran the two for the first 7 weeks solid. By week 8 i was starting to run low and had to train a week without the two due to my running low. Week 9 i finished off what i had.

Needless to say i learned a lot from this routine. Now the 2 or3 months i wanna focus more on diet and maintanence then making strength gains.
 
GoHardOrGoHme said:
the lack of recomp was probably be due to a lack of cardio and also due to my inexperience with dieting. Once i learn how to diet better, recomp will be much more effective.

I ran the two for the first 7 weeks solid. By week 8 i was starting to run low and had to train a week without the two due to my running low. Week 9 i finished off what i had.

Needless to say i learned a lot from this routine. Now the 2 or3 months i wanna focus more on diet and maintanence then making strength gains.
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Ok that makes sense .. hey at least your learning... :afro:
 
haha yeah

Any books/diets you might reccomend that i look into?
 
GoHardOrGoHme said:
haha yeah

Any books/diets you might reccomend that i look into?
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I like to cycle macos with these supps I have low carb days medium and high, I keep my protein and fat intake pretty steady however that intake may go up slightly on low carb days. You have to find out your Basil Metabolic Rate then factor in your body type. For recomp you can eat an everage of your BMR that has been adjusted which I will call your true BMR. Make adjustments till you get it right. Casey is pretty good at setting up people with the Asteroid stack using this protocol.
 
Christ I'm so dang sore without my Prime

My strength is still really high now that ivebeen off Prime for 2 weeks. Not only have a kept my strength but the 2 weeks off gave my body enough time to recover and get stronger....

Only downside is my recovery is back to normal...and i so got use to the super recovery of Prime...i felt like wolverine...now i am mere mortal again
 
GoHardOrGoHme said:
Christ I'm so dang sore without my Prime

My strength is still really high now that ivebeen off Prime for 2 weeks. Not only have a kept my strength but the 2 weeks off gave my body enough time to recover and get stronger....

Only downside is my recovery is back to normal...and i so got use to the super recovery of Prime...i felt like wolverine...now i am mere mortal again
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Yah that's why I have to bridge with somehing .. cushions the blow...
 
I definitely understand now why you would want a bridging supp
 
yah, noticed that too...been off prime for 2.5 weeks and after a good leg workout on Wed. I'm still sore on Sat.

Of course, this was also the first real leg w/o for a long time with weights (surgery)

Good work bro, amazing numbers for your size!
 
thanks wood, im only just getting started
 
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