PL -- Road to Domination

Took it easy today. Usually I do Tuesday/WED so i have plenty of time for recovery... but well missed a day and lets be serious my big big lifting say is Saturday/Sunday and last thing I wanted to do was be incredibly sore Sunday.

Today I did
4x10 Flat Bench + 1 drop set
5 sets of DB kick backs
10 sets of Tricep pushdowns using resistence band
10 sets of wide pullups
10 sets of light DB Curls

Friday I rest and heavy days Saturday / Sunday ---- CANT WAIT
 
The only thing I hate about a lot of fluid intake... is you have to piss so damn much!!!!!!!!
 
Dbol / Anadrol / Halo

What is your Fav for strength gains / size / and plain old lifting heavy stuff.... lets talk!
 
4 sets of 10 glute ham raise
2 mins side sled pulls (these lit up my glutes)
3x1 min belt stair climber. Essentially marching... it was rough stuff. The weight absolutely lit my glutes up.

Safety bar squats
- Worked up to 1 RM
- Rep set-- 1x10

Deadlift with resistence bands--speed
5x5

Hyper Extensions

3 sets
 
Pullups- 60 reps
"cuban muscle snatch" 5x12
Bent lateral raise 5x10

Resistence band (about 60lbs band) bench
- First we worked up to a 1RM
- Then we did 1 set with the band and weight releasers
- finished it off with 5x5 with resistence bands and added an extra mini band

5x10 dips
5x~10 resistence band tricep pushdowns
 
Cuban muscle snatch sounds like something you get in a back alley on the other side of the tracks, man.
 
herderdude said:
Cuban muscle snatch sounds like something you get in a back alley on the other side of the tracks, man.
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Haha they were surprisingly difficult. by the fourth set I was feeling them nicely.
 
What do you do for tendon issues? I stick with compound movements but rarely do 1RM and still run into bicep tendonitis.
Also, I'd imagine your order of favorites for strength would be
1. Halo
2. Anadrol
3. Dbol.
I'm going to run dbol as a kicker in October. Really don't like heavily aromatizing compounds but can't find good SD. GP's sounds like garbage and I don't trust the ones still available online. Anything DHT I love, but I need to start thinking in terms of putting on 30 pounds by next Summer. Your log makes me want to lift BTW.... :)
 
Matthersby said:
What do you do for tendon issues? I stick with compound movements but rarely do 1RM and still run into bicep tendonitis.
Also, I'd imagine your order of favorites for strength would be
1. Halo
2. Anadrol
3. Dbol.
I'm going to run dbol as a kicker in October. Really don't like heavily aromatizing compounds but can't find good SD. GP's sounds like garbage and I don't trust the ones still available online. Anything DHT I love, but I need to start thinking in terms of putting on 30 pounds by next Summer. Your log makes me want to lift BTW.... :)
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I will discuss drugs in a moment. First lets talk about Tendon damage...
First of all we have 3 main lifts... Bench, Squat, and Deadlift. We pretty much perform each of these lifts twice a week. Once a Max effort (performed with variation using Westside's conjugate system) and the 2nd time either Speed or volume. So we aren't maxing out doing the same lift week after week. The weight varies, the tension varies, the workload varies, yet it is still maximal effort. This goes a long way towards preventing damage and strengthening the entire body.

Second, notice I don't really tell how much I lift? Thats because... to be frank it doesn't ****ing matter. What matters is what I lift in competition: bench, squat, deadlift. thats it. Doesn't matter if I got my 400lbs bench with 30lbs dumbbell kick backs or 200lbs skull crushers... really no one should give a ****. Also, strength is relative. I did 5x5 after weight releases and 1rm max. That is what matters. For me I was exerting maximal effort and used a respectable percentage of that to perform a 5x5 at maximal effort. In fact I think on my last two sets I could only get 4. FACT: In PL no one gives a damn what you can pull down or if you are doing pulldowns with 200lbs or 100lbs... Irrelevent.
On a similar note people shouldn't do the weight I do, just as I can't do the weight others do. Strength is Relative. When (relative to my prior performance) I go for a new max effort PR and think I do good then I post a video. Thats how you know where my strengths and weaknesses are.
^^^ Just realized I didn't say why this rant matters haha. Well I don't go super heavy on EVERYTHING so my tendons get to survive. :) for example we did 5x5 with resistene bands... those bands beatup the triceps. So when I do triceps we just did them with a plain old resistence band. and Tuesday I will probably just do them with a 35lbs dumbbells.


Drugs :)
1- Halo is amazing. But I like to run drugs for a long time haha and Halo makes that difficult. If I run halo it would be 8 weeks and the first 4 weeks would be a low low dose and slowly increase over time.
2- Anadrol is god to me. But I am competing in PL and unfortunately Anadrol gives me horrible horrible back pumps. If I do try giving it a 100th go around and can't work through those back pumps I would have to stop taking it... So I probably will just not take it to begin with. Can't train hard when you can't walk.
3- Dbol... I just don't like it. I would wrather train with just test and a good PH lol tried it 3 times and blah..... could care less
 
Good stuff, bro. Found some reputable SD in the UK. I agree with you. I just run test and a good DS. I respond so well to SD and it suits my goals. I think once I've built my strength and size up some more, I will run Anadrol. I've always been much more into bodybuilding but love going heavy. Especially on deads. You're log is keeping me in check and thinking outside of the 'bodybuilding' box. Keep up the good work. And agreed also on meeting your own goals, not bragging #'s. Ego is the worst enemy of weightlifters.
 
Matthersby said:
Good stuff, bro. Found some reputable SD in the UK. I agree with you. I just run test and a good DS. I respond so well to SD and it suits my goals. I think once I've built my strength and size up some more, I will run Anadrol. I've always been much more into bodybuilding but love going heavy. Especially on deads. You're log is keeping me in check and thinking outside of the 'bodybuilding' box. Keep up the good work. And agreed also on meeting your own goals, not bragging #'s. Ego is the worst enemy of weightlifters.
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I feel like Bodybuilders could learn a lot from PL weight training, especially conjugate training. Similarily I feel like Powerlifters could take more than a few notes on some Bodybuilding workouts and especially nutrition and diet dedication.

For example, I have a relatively 'big' guy in my gym. I swear his Bench strength is HORRIBLE but his technique is pretty solid (better than mine). But, I always tell him... man drop the PL 'form' and lift like a bodybuilder. Do some hypertrophy training, develop those delts, triceps, and pectorals like a bodybuilder would and your bench using PL form will only increase... of course he doesn't listen. But hey... I am stubborn too :)
For example, when I work up to my 1RM I am using PL form. Once I reach that max and I start doing my weight releases, or reps, volume, or any other lifts I basically am benching BB style.
Remember a PL lift is going to try to MINIMIZE the amount of Work being performed, shortening the ROM, etc. Also it doesn't matter about stimulating the Muscle its all about moving the WEIGHT. Once you can do that with technique and raw power great...
Now enter some Bodybuilding. Emphasize the MUSCLE, maximize the Work. Push that muscle through maximal work/stimulation and stimulate growth. Doing this will only increase your PL lift. A bigger muscle is a stronger muscle.

Again I am full of rants tonight.
 
kBrown said:
I feel like Bodybuilders could learn a lot from PL weight training, especially conjugate training. Similarily I feel like Powerlifters could take more than a few notes on some Bodybuilding workouts and especially nutrition and diet dedication.

For example, I have a relatively 'big' guy in my gym. I swear his Bench strength is HORRIBLE but his technique is pretty solid (better than mine). But, I always tell him... man drop the PL 'form' and lift like a bodybuilder. Do some hypertrophy training, develop those delts, triceps, and pectorals like a bodybuilder would and your bench using PL form will only increase... of course he doesn't listen. But hey... I am stubborn too :)
For example, when I work up to my 1RM I am using PL form. Once I reach that max and I start doing my weight releases, or reps, volume, or any other lifts I basically am benching BB style.
Remember a PL lift is going to try to MINIMIZE the amount of Work being performed, shortening the ROM, etc. Also it doesn't matter about stimulating the Muscle its all about moving the WEIGHT. Once you can do that with technique and raw power great...
Now enter some Bodybuilding. Emphasize the MUSCLE, maximize the Work. Push that muscle through maximal work/stimulation and stimulate growth. Doing this will only increase your PL lift. A bigger muscle is a stronger muscle.

Again I am full of rants tonight.
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A bigger muscle is not necessarily a stronger muscle (although it has the potential to be).

I disagree about BB form on the bench. It puts a lot of stress on the RC, although I do think most PLers would do well by reducing the arch for rep work. (Just keeping enough to keep the scapula retracted and down)
 
Good stuff here. I'm listening to rants because you know what you're talking about. That's why I randomly sub'd in. I want to do both PL/BB now that my body is 100% and knee surgeries are behind me. I think Iso moves have their place but foundational compounds are paramount. Interested to learn more as I attempt to put 30 more pounds on my ridiculously lanky body to compete next year in physique.
 
jimbuick said:
A bigger muscle is not necessarily a stronger muscle (although it has the potential to be).

I disagree about BB form on the bench. It puts a lot of stress on the RC, although I do think most PLers would do well by reducing the arch for rep work. (Just keeping enough to keep the scapula retracted and down)
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Very true.

Thanks for joining in.
 
jimbuick said:
A bigger muscle is not necessarily a stronger muscle (although it has the potential to be).

I disagree about BB form on the bench. It puts a lot of stress on the RC, although I do think most PLers would do well by reducing the arch for rep work. (Just keeping enough to keep the scapula retracted and down)
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I would have to try to bench with the elbows more flared at this point. My body is trained to stay well tucked, if I were training for pec hypertrophy flat bench would probably not be on the agenda. I kind of agree with your arch comment as I don't arch or try to much raw. I set up the same as I used to in a shirt but put my feet flat out in front and don't arch as much. I feel as I generate more power this way, and it feels much better. I am also not trying to touch as low.
 
Joe_P said:
I would have to try to bench with the elbows more flared at this point. My body is trained to stay well tucked, if I were training for pec hypertrophy flat bench would probably not be on the agenda. I kind of agree with your arch comment as I don't arch or try to much raw. I set up the same as I used to in a shirt but put my feet flat out in front and don't arch as much. I feel as I generate more power this way, and it feels much better. I am also not trying to touch as low.
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Agreed, if your main goal is pectoral development flat bench isn't your prime move. However, my general point is that some people can benefit by dropping that arch and strict PL form and developing some raw bench power by benching more as a BB and using that larger ROM/
 
Officially signed up and registered for the RPS Power lifting meet in Columbus, Ohio. December 15th... Wish me luck!
 
Today was a great workout, but took some pushing to get there. The coach even went so far as to say I am being a ***** and a bitch haha
Just wasn't feeling the temperature change to 90 degrees suddenly, humid as ****, covered in sweat, and had no partner to push each other. Anyway, bitch story short I gritted it out and did everything that needed doing.

Flat Bench:
225lbs rep test -- did this for ****s and giggles

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7 sets of flat bench for some reps

TRX Ring push-ups
5x10

Dips
5x10

DB press 3x10

Pullups 10x6

Superset some DB curls with Tricep pushdowns with resistence bands
5 sets
 
My back was cramping something fierce last night, and for some reason my right testicle was hurting haha so kinda had to take it easy.

Speed Squats
5x5 with chains

Speed sumo Deadlift
5x5

Reverse hyper extensions 3x20
Glute Ham Raise 3x10
Hyper extensions 3x12

I am going to go in tonight and just do lots of stretches maybe a bit of cardio and relax for the weekend, let my body heal up before the heavy weekend
 
For some reason... I wish I could go to the gym right now and bust out 10 sets of glute ham raise, hyper extension, and reverse hypers. But... we squat tomorrow ! So behave and rest kyle... rest..
 
Reverse hypers you might get away with some low intensity work. Build up dat dere work capacity.
 
herderdude said:
Reverse hypers you might get away with some low intensity work. Build up dat dere work capacity.
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Just tomorrow we do heavy squats, deadlifts and a bunch of accessory work. so i stand to gain little by going in and working out tonight
 
<click image for video>
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Sooo 13 weeks out... Damn time is gonna fly.
Anyway, today was max effort squat and deadlift.

First we worked up to a max effort 1RM squat with reverse bands. Got a nice PR on that. Felt good and then straight to deadlifts.

Deadlifts today we used chains. 140lbs in chains... Ouch. I was honestly dissapointed I couldn't pull more but hey i'm always gonna wanna pull more. Oh and yes those are 100lbs plates not 45's


Click the image for a video. This lift wasn't a success I technically maxed out with 50lbs lighter weight. I couldn't lock out the weight in the video, but... next time !
 
Forgot to post Sundays workout.
Went in and did some stuff to loosen up the lower body.
3 sets of hyper extensions
3 sets of reverse hypers

Then bench
We worked up to 5RM on the bench. I was pretty dissapointed I only got 365lbs for 3... :( Just an "off" day.

After working to 1 RM I did a 3 board press for like 7 sets or so... stacked on two resistance bands to really grind out those triceps and work on the lockout.

After these we just spent a bunch of time punishing the triceps into submission and then a few sets of biceps so i feel cool :)
 
I just wanna get big !!!!! AHHHHHHHHHH :)
 
Ordered the rest of mine yesterday...

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Natty's never been better for me though. Its crazy, I did a DNA analysis and consulted with a nutritionist, changed my diet+no alcohol and added a few active-form vitamins and got mine up to 840 at almost 35 y/o!!
 
Matthersby said:
Ordered the rest of mine yesterday...

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Natty's never been better for me though. Its crazy, I did a DNA analysis and consulted with a nutritionist, changed my diet+no alcohol and added a few active-form vitamins and got mine up to 840 at almost 35 y/o!!
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Nice I will follow along.
I haven't quite decided what exactly I am going to run yet. I don't start taking any good supps until at least November or late October.
 
I struggled with maybe running dbol but I'm gonna stay dry and avoid monstrously suppressive compounds(deca,tren)The Ms. is not pleased with how sides sometimes affect her so I'm gonna just tell her it's teh dam creatine again..... I know what to expect with test, SD, etc. I'm gonna kick off October for sure.
 
Matthersby said:
I struggled with maybe running dbol but I'm gonna stay dry and avoid monstrously suppressive compounds(deca,tren)The Ms. is not pleased with how sides sometimes affect her so I'm gonna just tell her it's teh dam creatine again..... I know what to expect with test, SD, etc. I'm gonna kick off October for sure.
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Yeah man. In the future a little Cialis works wonders :)
 
kBrown said:
Yeah man. In the future a little Cialis works wonders :)
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Oh ya. I've used it. Its a little of that, but mainly the high bp and any health condition following a cycle is due to it the cycle in her eyes. Example: hyperthyroidism. She even used to inject me but now that we're engaged she's of course certain I will shorten my lifespan if I use anything hormonal. :/
 
Let's hear how you get a respectable deadlift... Its my favorite compound but since I have just recently been able to squat (train quads) again, I can't really get back to good solid reps in the 400's. I need to vary routine and get creative but that's new to me. I used to have a disproportionately big dead compared to my other lifts so I always progressed without ever changing my routine.
 
Subbed for motivation!
 
Matthersby said:
Let's hear how you get a respectable deadlift... Its my favorite compound but since I have just recently been able to squat (train quads) again, I can't really get back to good solid reps in the 400's. I need to vary routine and get creative but that's new to me. I used to have a disproportionately big dead compared to my other lifts so I always progressed without ever changing my routine.
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Really it depends on your strengths and weaknesses.
Conventional Deadlift / Sumo Deadlift / Rack Pulls are my three favorites.

Have a day for "speed" pulls and a day for Maximal effort.
Can also add variation by utilizing chains or resistance bands.
 
Bench Day

5x20 light weight super wide. Working on that weakness
8x3 reps speed work with resistance band.
2xfailure ... two sets to failure with resistence band, 2second pause at bottom.
4x15 DB press

10 sets of resistance band tricep extension super set with kickbacks with kettlebells

5 sets of resistance band tricep extensions super set with 5 sets of DB rear delt work.

Thats all she wrote for speed day. More tomorrow
 
Ready to destroy back and triceps tonight... then get some relax time Friday.
 
Supposed to be a heavy day, but my groin and ass were just hurting haha yeah yeah don't crack too many jokes on me.
In any case I just did a bunch of accessory work today and am going to do my Squats on Monday.

Reverse Hyper 10x10
Glute ham Raise 5x10
Band Leg curls (works hamstrings) 50,40,30,20
Hyper Ext 10x10
Plyo swing single leg 2x20
Swing 3x30 two leg
 
herderdude said:
So yesterday was a heavy day then? Lol. Nice work on the accessories.
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Actually no haha. Yesterday was a off day but I went in and did a crap ton of stomach work and somehow I woke up this morning and my nuts hurt (maybe not even related)
Way I look at it is I have 7 days a week to train, if I am feeling off today why push my luck and risk injury...especially when I compete in December... no time for injury. So I just did the accessory work today.
Usually Saturday and Sunday are the only truely "heavy" days and weekdays are accessory days and speed work or volume.
 
kBrown said:
Actually no haha. Yesterday was a off day but I went in and did a crap ton of stomach work and somehow I woke up this morning and my nuts hurt (maybe not even related)
Way I look at it is I have 7 days a week to train, if I am feeling off today why push my luck and risk injury...especially when I compete in December... no time for injury. So I just did the accessory work today.
Usually Saturday and Sunday are the only truely "heavy" days and weekdays are accessory days and speed work or volume.
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You're absolutely right. Heavy days are for when you're ready for them. Sometimes I'll do heavy lower body twice in a row, sometimes I'll go two weeks without heavy lower body.
 
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