Orb gets in PRIME condition for the 1,000 LB Club

[orbitron3000]

Hey everybody,

My goals in this log are really straightfoward. I'm looking to total 1,000 lbs in the Squat, Bench Press, and Deadlift.

A little bit about me:
Age: 20
Height: 5'9"
Weight: 141.1 lbs (64 kg at the Iron Lion USAPL Meet, December 6, 2009)

Current 1RM as of Dec 6, 2009:
Squat: 140 kg (~310 lbs)
Bench: 105 kg (~230 lbs)
Deadlift: 167.5 kg (~370 lbs)
Total: 412.5 kg (~910 lbs)

All these are in kg because the meet was run in kg and not pounds.

To get to 1,000 lbs, I need to add 90 lbs somewhere. My goals aren't yet totally solidified yet, because 1,000 is a ways off. I first have to total 915.

Here are some early goals that I'm going to set for myself. I don't think they're too extravagant.
Squat: 350 (+40 from current PR)
Bench: 250 (+20 from current PR)
Deadlift: 400 (+30 from current PR)
Total: 1000 (+90 from current total)

To help me on this journey, I have quite a bit of backup.
Supplements:
Prime (800mg version)
Anabolic Pump
PowerFULL
XTend
Vasocharge

I'll be running Prime for about 10 weeks, at a dosage of 6 caps/day, 6 days/week.

I should also note that my goal is to accomplish this RAW, meaning now bench shirts, no erector shirts, no squat/deadlift suits. The only equipment I'm using is a belt, a pair of wristwraps, and Rehband kneesleves.

A particularly good program for gaining strength, is Jim Wendler's 5/3/1, a program I've run in the past and have had awesome results.

I'll be doing a Four day split as such:
Monday: Squat, 2-3 accessory lifts
Tuesday: Military Press, 2-3 accessory lifts
Wednesday: Deadlift, 2-3 accessory lifts
Friday: Bench Press, 2-3 accessory lifts

 

[orbitron3000]

Post reserved for current 1RM pics / vids

 

[metroba]

Nice setup bro...but 6 caps/day? No I dont think so. Do 7 :yup: and everyday not 6 days. Trust me it works better this way. This way will last you a little over 9 weeks which is just under 10 :thumbsup:...better results homie

 

[orbitron3000]

Nice setup bro...but 6 caps/day? No I dont think so. Do 7 :yup: and everyday not 6 days. Trust me it works better this way. This way will last you a little over 9 weeks which is just under 10 :thumbsup:...better results homie

ok, so 7 caps / day, every day? how would you recommend splitting those? 2/2/3?

 

[rxp1997]

6 could work given your weight and the new cap size; fo it for a couple of weeks at that dosage and gauge how it goes.

 

[metroba]

Ah yes I forgot about your weight. Yeah 6 will do you good man. I would dose 3 pre w/o and space the rest throughout the day with meals.

 

[Inarius]

 

[orbitron3000]

6 could work given your weight and the new cap size; fo it for a couple of weeks at that dosage and gauge how it goes.

still 7 days / week?

Ah yes I forgot about your weight. Yeah 6 will do you good man. I would dose 3 pre w/o and space the rest throughout the day with meals.

1 cap with each big meal then?

that looks delicious.

 

[metroba]

still 7 days / week?
1 cap with each big meal then?
Yes everyday. And yes, do 1 per largest meals. You will want to bump up to 7 man I can tell you that. :lol:


that looks delicious.

so does his mom :32:

 

[JudoJosh]

Subbed!!

 

[orbitron3000]

so does his mom :32:

LOL :thumbsup:

Subbed!!

welcome aboard, JudoJosh!:welcome:

 

[FlexW99]

Yo, I just wanna say those are some good lifts for your weight. You'll get to that goal for sure little fella...

I loved to PL in my early 20's. My tally was:

365 Bench
505 dead
455 Squat
=1325
@205 lbs...

The good ole days! Good luck with your endeavor

 

[MrKleen73]

I am in!

It's time for some good ol grip it and rip it Orb!

 

[orbitron3000]

Yo, I just wanna say those are some good lifts for your weight. You'll get to that goal for sure little fella...

I loved to PL in my early 20's. My tally was:

365 Bench
505 dead
455 Squat
=1325
@205 lbs...

The good ole days! Good luck with your endeavor

thanks flex! those are really impressive numbers!

I am in!

It's time for some good ol grip it and rip it Orb!

good to have you aboard, kleen!

 

[orbitron3000]

Week 0 Day 1

this week's gonna be a relatively easy week on account of the competition last saturday.

did some upper body work tonight:

bench:
warmup: stretching, bar x 15, 135 x 8
working: 165x8, 185x5, 205x2, 205x2

incline:
135x8, 135x8, 135x6.5

dips: was aiming for 10 reps, the rest is about 2-3 seconds
bw x 9, rest, 1
bw x 8, rest, 2
bw x 7, rest, 3

cable pushdowns:
35x8, 50x8, 57.5x8, 65x5>50x3>35x5

 

[SilentBob187]

 

[orbitron3000]

i think if i ever need to get hungry, i'm just gonna stare at these...i'm gettin hungry just thinkin about 'em.

 

[benj851]

in for the ride! lets do it 1000lbs aint nothing you can bring it on home easy!!!!!!!!!!!!!!!!

 

[orbitron3000]

in for the ride! lets do it 1000lbs aint nothing you can bring it on home easy!!!!!!!!!!!!!!!!

Thanks, benj!!! Welcome aboard! Should be a fun ride!

 

[metroba]

Orb stop posting and go workout

 

[MrKleen73]

Orbit Listen to him he is the chosen one. Wins contests he doesn't even know he is in. He is wise beyond even his knowledge. Yeah, wrap your mind around that for a minute. LOL sounds like it should have ended in young grass hopper...

 

[metroba]

:haha:...it's true tho

 

[orbitron3000]

Orb stop posting and go workout

sorry had a group project to get to right after the gym tonight. update below.

Orbit Listen to him he is the chosen one. Wins contests he doesn't even know he is in. He is wise beyond even his knowledge. Yeah, wrap your mind around that for a minute. LOL sounds like it should have ended in young grass hopper...

:haha:...it's true tho

HAHAHAHAHAHAHA

"I must spread around my reputation before giving it to these guys again"

 

[orbitron3000]

Week 0 Day 2

Lifting was kinda sporadic tonight, not too sure on the exact numbers.

Took 3 prime before the w/o, and two with the last meal. Makes 7 (of the old 600mg dose to finish an old bottle) for today. Will be starting the 800mg dose at 6 caps/day tomorrow.

Pullups, various grips, mostly wide:
9 or 10 sets of 5 reps, slow and controlled

Rows:
105x10, 120x8, 135x5, 135x5 (wide grip)

45° Incline Curls
15x8, 20x8, 25x5, 30x3

Standing curls
30x5

Good pump leaving the gym, but I was not feeling as amped as usual. This week for me has just kinda been a little cruise and a warmup for 5/3/1 starting next week. Sh!t's gonna be nasty next week.

 

[metroba]

Old bottle? Is this not the first time you've ran this? Nice workout homie

 

[orbitron3000]

Old bottle? Is this not the first time you've ran this? Nice workout homie

I ran for a little while during the summer, but my w/o schedule was pretty messed up so I didn't get much out of it and decided to wait until later to run it again.

 

[metroba]

ahhh ok

 

[Inarius]

 

[SilentBob187]

please, please, please, please, please, please, please, please!

 

[MrKleen73]

AMEN I love it, just copied it and sent to the rest of my IT Support team.

 

[Inarius]

AMEN I love it, just copied it and sent to the rest of my IT Support team.

 

[metroba]

:toofunny:

 

[orbitron3000]

Week 0 Day 3

Leg day

1 Prime with Breakfast, 1 with Lunch, 3 pre-w/o, and 1 later with dinner

squat:
bar x 15
135x10
185x5 <-- felt a little tweak in my knee here
185x4 <-- another tweak -- felt like something popping, didn't hurt all that much, but i quit after this set cause i didn't want to injure myself

nautilus leg press
300x10, 300x10, 300x10, 400x10

nautilus leg extension
105x10, 120x10, 135x10

deadlift
135x5 (straight leg), 135x5 normal
185x5 <-- tried out sumo style tonight, not sure if i like it or not
225x5
275x3
275x2

did some weighted ab crunches and left. my hands were shredded when i left.

 

[MrKleen73]

Leg day

1 Prime with Breakfast, 1 with Lunch, 3 pre-w/o, and 1 later with dinner

squat:
bar x 15
135x10
185x5 <-- felt a little tweak in my knee here
185x4 <-- another tweak -- felt like something popping, didn't hurt all that much, but i quit after this set cause i didn't want to injure myself

nautilus leg press
300x10, 300x10, 300x10, 400x10

nautilus leg extension
105x10, 120x10, 135x10

deadlift
135x5 (straight leg), 135x5 normal
185x5 <-- tried out sumo style tonight, not sure if i like it or not
225x5
275x3
275x2

did some weighted ab crunches and left. my hands were shredded when i left.

Those sumos really hit the adductors and give you a lot more power once you bo back to regular. YOur hips will also get more flexible the awkwardness or tightness in them may be part of the initial dislike of the exercise but the corrects itself pretty quickly because the bottom position is a weighted stretch for your hips.

 

[orbitron3000]

Week 0 Day 4

Shoulders

1 prime w/breakfast, 1 prime w/lunch, 3prime pre-w/o, 1 prime dinner

Today was nuts! Worked with a buddy from the team who was also doing shoulders today. Did some crazy stuff today.

Military Press:
warmup: stretches, bar x 10
working: 65x10, 85x8, 95x5, 105x5, 105x5

DB Shoulder Press:
35x10, 40x8, 45x8, 45x8

Dips:
bw x 10, +25x8, +45x8, +70x5, +100x1, +45x8

Banded Shoulder Press, 20lb bar, 1 medium band on each side
x8, x8, x5, x5, x5, x5

Worked in some box jumps during the banded shoulder presses, may have some vids up later.

Rear Delt Flies SS Banded Delt Flies
x8, x8, x8

 

[MrKleen73]

Way to hit that sh*t Orb!

 

[orbitron3000]

I've been tossing around the idea of competing again in January. There's a USAPL meet in Scranton towards the end of January. But this time, I'd compete using equipment. As of now, at my weight class, I need to add about 115 lbs to my total, and just by using equipment, I might be able to get that right now. Still not sure if that's gonna be the case, and my goal of 1,000 RAW still stands, but I really want to compete at Nationals.

 

[MrKleen73]

Well you are on the right stasck fr strength man. PRIME will do it for you. Lots of power lifters breaking records on PRIME right now.

 

[SilentBob187]

Orby in lifting gear would be a 145lb unstoppable machine

 

[orbitron3000]

I'm probably going to see if one of the guys on the team who's about my size will let me use his gear one day to see how it feels, and if i like it, i may consider getting my own for Scranton and (hopefully) Nationals. We'll see.

 

[orbitron3000]

OK. Here's the game plan. This week marks the official start of a 5/3/1 cycle. Last week can almost be considered a deload week, as I needed to recover after the competition. I'll be bringing the full brunt of the supp force along with me this week.

Last week: Only dosed Prime (6 caps/day) and Anabolic Pump (3 caps/day).
This week and here on:
Prime 6 caps/day
AP 3 caps/day
PowerFULL 2 caps/day (next week to 4 caps/day, next week after that to 6 caps/day, to try and stretch out the supply)
XTend: Intra W/O
Vasocharge: Pre W/O

It's 1:50am and I am so amped to go to the gym this week. I feel like I've been unfocused all weekend, and I guess I'm just anxious to get in the gym and tear it up.

 

[orbitron3000]

Orby in lifting gear would be a 145lb unstoppable machine

thanks man. i'm seriously considering getting gear. i've looked around and house of pain sells $35 bench shirts, and $35 squat suits. i have no idea if they're any good, but if they are, i might do that and see if i can squeeze out 115 more lbs to qualify for nationals.

 

[orbitron3000]

Week 1 Day 1

5/3/1 Cycle 1, Week 1, Day 1

Squat Day

Dosing:
Breakfast: 1 Prime, 1 AP
Lunch: 1 Prime, 1 AP
Pre W/O: 3 Prime, 2 scoops VasoCharge, 1 PowerFULL
Intra W/O: 2 scoops XTend
Post W/O meal: 1 Prime, 1 AP

Been a long day today, studying for finals, doing group projects due this week, nonetheless, I pushed until I was completely beat. Legs were wobbly walkin home.

Squat:
Warmup: dynamic / static stretching, 135x10, 160x5
Working sets: 185x5, 215x5, 235x7 (no knee sleeves, no belt today)

Prone Leg Curls: (on Nautilus machine)
48x12, 60x10, 72x8

Seated Leg Extension: (on Nautilus machine)
95x12, 110x12, 125x12, 140x12, 155x12

Leg Press: (on Nautilus machine)
200x12, 250x12, 400x6

I am still a little shaky from working so hard. I felt very warm leaving the gym and walking out into 40° weather was a much welcomed change.

 

[metroba]

nice workout playeh! Why not just start off at 6 pf/day now? Do it right man! When you finish it off, just get some 1-c. That'll do ya right

 

[orbitron3000]

nice workout playeh! Why not just start off at 6 pf/day now? Do it right man! When you finish it off, just get some 1-c. That'll do ya right

haha i'm tryin to make pf last an extra week. do you think i'll benefit more by just goin all out, 6 / day to start?

 

[metroba]

ches, ches I do

 

[orbitron3000]

zen i vill up ze dosage to ze 6 capsules per ze day.

 

[metroba]

You have a girlfriend? She is going to get wrecked!! lol

 

[orbitron3000]

haha nah. no girlfriend. just more energy to put towards liftin them heavy weights:hammer:

 

[metroba]

time to break out the porn collection