taman6886
Well-known member
Hello all. Special thanks to both NattyDisaster and BDCC and all the other awesome PES peeps who have always been oh so kind to me for this opportunity with a nod to USP Labs too. Just finished a 6 week Epistane and Stano run with some very nice results. What I would like to see in this 4 week PCT is keeping the strength gains I obtained with some continued leaning out while leaving no signs of testicular atrophy.
I am about to enter the deload phase of a 5x5 program that I have recently been turned onto that basically looks like this:
Performing the exercises as straight sets. Pay attention to the percentages of your 1RM assigned to each 5x5 lift. They will increase each week as follows:
Wk 1: 65% of 1RM
Wk 2: 75% of 1RM
Wk 3: 85% of 1RM
Wk 4: 60% of 1RM... Reduce the sets on the remaining exercises to two each.
Wk 5: Add 5 lbs to upper-body lifts and 10 lbs to lower-body lifts, and begin the cycle again at 65%.
I will adjust things on the fly if things get to be too easy in week 3. I will also likely skip the week 4 deload given this will be a 6 week run and I want to get the max gains I can out of it.
Lifts...
Day 1:
Squat 5x5
Power Clean 5x5
Split Squat 3x6 (each leg) (or alternative)
Hanging Leg Raise 3x As many as possible
Day 2:
Bench Press 5x5
Dips 3x As many as possible
Bent Over Row 3x8-12
Pull-ups 3x As many as possible
Close Grip Bench 3x8-12
Side Bends 3x8-12 (each side)
Day 3:
Deadlift 5x5
Front Squat 3x8-12 (I actually ended up doing this 5x5 more often so I could keep pace w/ Pwr Cleans)
Back Raise 3x8-12
BB/DB Shrugs 3x12-15
Planks 5x10 sec hold (tense all muscles as hard as possible, increase hold as feasible)
Day 4:
Standing Overhead Press 5x5 ( I do these with minimal push from beneath, all reps to at least below the chin if not to clavicle.)
Incline DB Press 3x8-12
Tate Press 3x8-12
One-arm DB Row 3x8-12 (each side)
Hammer Curl 3x8-12 (or alternative)
About 3 months ago, I started working on getting deeper on my squat, so I dropped a lot of weight from what I was doing. I will also be working in some deep calf stretch work to continue improving overall depth.
Starting Training Maxs as follows: Squat - 405, Powercleans - 190, Bench - 275, Deads - 410, Standing OH BB Press - 200.
I will also do cardio in the form of stationary bikes or real bike riding anywhere from 3-5 times a week, anywhere from 25-45 minutes.
As to diet, I will be running Lean Gains/Intermittent Fasting Protocols with target of 3000 or under cals on lifting days (usually run about 2850) and under 2000 cals on burn days Feed window is usually 12-8 but will vary according to my schedule and where I am on protein intake.
Starting tomorrow, we will be taking Nolva 40mg for 2wks, then 40mg EOD for 2 weeks, Erase Pro 1 cap am for 30 days, Recourse 2 caps 3x/day for 20 days, Compound 20 2 caps 2x/day, which I will likely up to 6 caps on lifting days one I hit the 75% plus weeks. Standards will include Ageforce Omega3/CoQ10 patch, Recover Pro, what ever PWO I have on hand and AMS Joint Fixx (Which I have been and will continue to run a separate log on.
Will take before shots and stats tomorrow am.
I am about to enter the deload phase of a 5x5 program that I have recently been turned onto that basically looks like this:
Performing the exercises as straight sets. Pay attention to the percentages of your 1RM assigned to each 5x5 lift. They will increase each week as follows:
Wk 1: 65% of 1RM
Wk 2: 75% of 1RM
Wk 3: 85% of 1RM
Wk 4: 60% of 1RM... Reduce the sets on the remaining exercises to two each.
Wk 5: Add 5 lbs to upper-body lifts and 10 lbs to lower-body lifts, and begin the cycle again at 65%.
I will adjust things on the fly if things get to be too easy in week 3. I will also likely skip the week 4 deload given this will be a 6 week run and I want to get the max gains I can out of it.
Lifts...
Day 1:
Squat 5x5
Power Clean 5x5
Split Squat 3x6 (each leg) (or alternative)
Hanging Leg Raise 3x As many as possible
Day 2:
Bench Press 5x5
Dips 3x As many as possible
Bent Over Row 3x8-12
Pull-ups 3x As many as possible
Close Grip Bench 3x8-12
Side Bends 3x8-12 (each side)
Day 3:
Deadlift 5x5
Front Squat 3x8-12 (I actually ended up doing this 5x5 more often so I could keep pace w/ Pwr Cleans)
Back Raise 3x8-12
BB/DB Shrugs 3x12-15
Planks 5x10 sec hold (tense all muscles as hard as possible, increase hold as feasible)
Day 4:
Standing Overhead Press 5x5 ( I do these with minimal push from beneath, all reps to at least below the chin if not to clavicle.)
Incline DB Press 3x8-12
Tate Press 3x8-12
One-arm DB Row 3x8-12 (each side)
Hammer Curl 3x8-12 (or alternative)
About 3 months ago, I started working on getting deeper on my squat, so I dropped a lot of weight from what I was doing. I will also be working in some deep calf stretch work to continue improving overall depth.
Starting Training Maxs as follows: Squat - 405, Powercleans - 190, Bench - 275, Deads - 410, Standing OH BB Press - 200.
I will also do cardio in the form of stationary bikes or real bike riding anywhere from 3-5 times a week, anywhere from 25-45 minutes.
As to diet, I will be running Lean Gains/Intermittent Fasting Protocols with target of 3000 or under cals on lifting days (usually run about 2850) and under 2000 cals on burn days Feed window is usually 12-8 but will vary according to my schedule and where I am on protein intake.
Starting tomorrow, we will be taking Nolva 40mg for 2wks, then 40mg EOD for 2 weeks, Erase Pro 1 cap am for 30 days, Recourse 2 caps 3x/day for 20 days, Compound 20 2 caps 2x/day, which I will likely up to 6 caps on lifting days one I hit the 75% plus weeks. Standards will include Ageforce Omega3/CoQ10 patch, Recover Pro, what ever PWO I have on hand and AMS Joint Fixx (Which I have been and will continue to run a separate log on.
Will take before shots and stats tomorrow am.
Or maybe perchance a cool mod could move this for me?
!!!!