16 Weeks to APF TX Challenge

5/4 Upper

Close Grip Bench (+200# chain)
135x5x2
155x2
135x5

2-Board Close Grip (+120# chain)
135x10x3

Pullups
BWx6x5

Tate Press/Pullaparts (mini)
40x12x4/15x4

Band External Rotations (mini)
15x3

We got a TX Power Bar and used it for the first time on this day. We were all in a "do something stupid" mood and decided to use all the chain we had on us despite the fact that none of us are strong enough raw benchers for 200# of chain. Nobody got hurt and we're far out enough that now is the time to do something stupid. I'm still hitting a lot of volume on shoulder/RC work and will keep this up for at least until the end of June.
 
Agreed, and often it's trying something dumb that opens your eyes to new methods or you surprise yourself by your own strength.
 
It felt weird to use that much chain, but it was a nice change of pace from my normal accumulation stuff.

5/5 Lower

Oly-style Squat
225x5x2
275x5x2
315x3

Cambered GM
135x15x3

Unilateral LP/DB Shrugs
360x15/80x15
450x12/80x15
540x10/90x10

I'm starting to find my groove on Oly-style squats and it's definitely something I'll keep in the rotation to spare my hips. I might use some loose briefs on them for overload, but will keep the same stance and depth. They slightly irritate my right knee, but nothing major and it's probably just a sign of weakness in the area. It looks like I will be bringing back gear the week of 6/3 and I might be switching some stuff around, but nothing definitive yet.
 
Chucks or oly shoes for the oly squats?

Lilly's shirted template is calling for ME floor press with 3 chains...I'll see how that goes.
 
5/6 Upper

OHP
135x8
145x6
145x5
135x9

Kroc Rows
145x19 PR!

Incline DB Press
70x10x2
80x7

Rolling Ex/Side Laterals
35x10x3/35x12x3

Facepulls/DB Curls/Pullaparts (mini)
100x10/45x8/15
100x10/45x7/15

I'm really hitting my stride and getting everything back to full bore. I finally set a new PR on Kroc's after setting my mind that I would do so on this day. One thing I have really noticed is the weakness in my right biceps and I have to fix that as I know it is a partial culprit to my impingement.
 
I took a look at the calendar last night and drew up a tentative schedule for the other stuff. I'm not using tren for this round. It took too much out of my cardio and I didn't get much out of it in strength terms. I was debating on using NPP again, but I'm not really ready to commit to ED pinning again for awhile. The verdict is to bring back 1T cyp with lose dose E to stave off lethargy and keep libido up. Depending on how that all goes, I might throw in some dbol the final month before the meet.

I've also decided that 198 is off the table for now. I'm on the road too much right now to have a stringent fat loss diet and would rather focus on recomping and filling out my frame to be a bigger 220. If I can get to a solid 230, I'll be stoked, but its not as important as making sure I stay healthy and keep my leverages.
 
Sean1332 said:
I was I could do that fun stuff..

You're already a solid dude. You'd be a monster at a big lean 220.
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I figured I'll take advantage if it while I can. The main reason I'm staying at 220 is I'm unsure how my gear would fit me if I dropped to 198. My shirt would most likely be fine, but my briefs would be too big, which is what you need to have be the tightest piece of gear.
 
Rodja said:
I figured I'll take advantage if it while I can. The main reason I'm staying at 220 is I'm unsure how my gear would fit me if I dropped to 198. My shirt would most likely be fine, but my briefs would be too big, which is what you need to have be the tightest piece of gear.
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Ah that makes sense. Luckily for me I guess, my gear is forcing me to lean out some. Not a bad thing, my clothes will fit again.

I hear ya on that though. Would hate to drop 500+ bucks just because you lost 20lbs.
 
What does D-bol bring to the table if you don't mind me asking?
 
Where do I sign?? Lol Looks like I need to start researching.
 
Dbol is the granddaddy of old-school orals. Been around and kicking ass for decades.
 
Rodja said:
There's a reason it's an extremely popular steroid: it works.



Word. I waited way too long to try it out. It's not a sexy pick, but it freaking works.
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I'm going to mini-rant, so please excuse...I personally think it's a f'n awesome pick. People under-educate yet manage to over-think AAS, and it drives me INSANE. Stacking multiple methylated orals, multiple estered test (no, not a fan, pick one and go), and looking for a "better" way. It's all been done. Pick a setup, use it, and f'n TRAIN.

I love dbol/Anadrol + a long estered test for damn near anybody doing a cycle. It'll get you big, get you strong, and there's virtually no way to f it up.

Sorry, dude. Love your log, love your gear choice, and I'll delete that if you like.
 
Swanson52 said:
I'm going to mini-rant, so please excuse...I personally think it's a f'n awesome pick. People under-educate yet manage to over-think AAS, and it drives me INSANE. Stacking multiple methylated orals, multiple estered test (no, not a fan, pick one and go), and looking for a "better" way. It's all been done. Pick a setup, use it, and f'n TRAIN.

I love dbol/Anadrol + a long estered test for damn near anybody doing a cycle. It'll get you big, get you strong, and there's virtually no way to f it up.

Sorry, dude. Love your log, love your gear choice, and I'll delete that if you like.
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I have no problem with the rant. While I enjoy dabbling in different combinations, I realize that the most important part is still to train your ass off. If people spent 1/10 the time that they do in the anabolics section looking at training, they'd actually get somewhere instead of treading water.
 
I agree totally with the previous post^^^ If they would spend as much time and effort on the right diet, training, and recovery as they do on all the supps/gear they would be so ahead of the game.
 
Rodja said:
I have no problem with the rant. While I enjoy dabbling in different combinations, I realize that the most important part is still to train your ass off. If people spent 1/10 the time that they do in the anabolics section looking at training, they'd actually get somewhere instead of treading water.
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I think dabbling is good too...it's these crazy, 8 compound cycles that make my brain hurt. No, you don't need cyp, prop, a dbol kicker into a 5 week run of winstrol, tapering off with 8 weeks of Anavar. :D

I mean, if you don't dabble, you'll never optimize your own cycles.
 
5/7 Lower

Sumo
315x2x3
405x3x3

Oly Squat
225x5
275x5
325x4

GM
225x10x3
255x7

Walking DB Lunge
60x12x2

DB Side Bends/Woodchoppers
80x15/40x10
85x15/40x10
95x10/40x10

I had to cram in my schedule since I have a roadtrip this week. Training 4 out of 5 days was a bit of a kick in the balls, but I got through it and really hammered this day. I'm getting better on the Oly squats, but still fixing the kinks in my hips before I can really push myself on them. I'll get back to wide squatting once I get back in briefs, but that won't be until after National's on 5/18 in Detroit and then I'll start figuring out when to suit up. I'm definitely going to do more work with the straps up this time compared to last as I didn't feel comfortable with them during the meet.
 
Are you competing 5/18? Standard bar for the GM's? I feel like the cambered bar spoiled me.

I got my suit on today just to figure out how to get it on quickly to limit wasting time in the gym tomorrow. Put the straps up and realized how miserable that is....goin straps down for a while here..
 
Sean1332 said:
Are you competing 5/18? Standard bar for the GM's? I feel like the cambered bar spoiled me.

I got my suit on today just to figure out how to get it on quickly to limit wasting time in the gym tomorrow. Put the straps up and realized how miserable that is....goin straps down for a while here..
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No, one of the guys and I share share squat/deadlift equipment and he's competing on 5/18. I used the standard bar since it was already loaded and I was feeling too lazy to get the cambered bar.
 
5/10 Upper

Bench
275x5
315x3x2
315x4

DB Shoulder Press
60x12
70x12x2
70x10

HS Row (neutral)
145x10x4

Facepulls/DB Curls
100x12/40x10
100x12/40x10
100x12/40x10

Pressdowns/Pullaparts (mini)
100x15x3/15x3

I'm about ready to start transitioning into higher percentage stuff and probably start doing strength building shirted work. I'll first focus on rep PRs on boards and then transition into looking at weight PRs.
 
5/13 Lower

Squat
225x5
275x5
315x5
335x4

SLDL
225x10
275x10
315x6x2

Uni LP/ DB Shrugs
270x15/80x15
270x15/90x15
270x15/95x15

Ab Wheel
BWx10x4

I've making some progress on my squat, but I can already tell my adductors are not real happy with me, which I expected. I'm not ready to go for a big single and I've been very conservative with the weight and pushing each set. It's definitely nice to not be spending 3-4 hours doing my geared sessions for a bit here, though.
 
5/14 Upper

CG Incline BB
185x5
225x3x3
225x4

DB Shoulder Press
70x8x4

Kroc Rows
145x20 PR

Tate Press/Side Laterals
40x12/30x15
50x7/30x15
50x7/30x15

Facepulls/Overhead Rope Ex
90x15/70x10
90x15/70x10

This starts the last third off my off-season training. The weights are starting to increase and everything is feeling good. Shoulders are feeling mobile and only some minor hips issues right now that are more annoying than debilitating. Weight right now is right at 220, but leaner than a month ago. I've been eating on the lighter side right now (~3500-4000/day) and that'll start to increase over the next month.
 
Sean1332 said:
What's the plan next? Gear?
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I'll be getting back into briefs and working up to doubles or triples. For bench, it's going to be 2-3 board work focusing on rep PRs and then transitioning to weight PRs. I'm still in limbo about which suit I'll be using, but I have plenty of time before I have to make my final decision on that.
 
Rodja said:
I'll be getting back into briefs and working up to doubles or triples. For bench, it's going to be 2-3 board work focusing on rep PRs and then transitioning to weight PRs. I'm still in limbo about which suit I'll be using, but I have plenty of time before I have to make my final decision on that.
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Any brief recommendations? I'm going to order some tonight so I don't have to use the ones laying around my gym.
 
Sean1332 said:
Any brief recommendations? I'm going to order some tonight so I don't have to use the ones laying around my gym.
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I LOVE my Metal Jack briefs. They're nice and tight on the hips, but actually have some comfortable thigh room. Both Ace and Pro briefs run small in the thighs and throw me off a bit.
 
Rodja said:
I LOVE my Metal Jack briefs. They're nice and tight on the hips, but actually have some comfortable thigh room. Both Ace and Pro briefs run small in the thighs and throw me off a bit.
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Hm I'll look them up then. Thigh room sounds very very good lol. I wished I picked up Metal gear when EFS had their sale the other week. Thanks bud.
 
Yeah, Elite is always having sales
 
5/16 Lower
Sumo
405x3x3
455x3x2

Cambered GM
225x10
245x10
275x8x2

Cambered Low Box Squa
t225x5x5

Cambered Bulgarian Split Squats
95x6x4

Band Trunk Rotations/Band Standing Crunches (doubled mini)
8/15
8/15
8/15
8/15

Two things to note from this: I was absolutely exhausted and I miss my gear. The final sets of sumo had decent speed on them, but my groove still feels weird raw compared to sumo. If I can get my gear back in time, I'm putting briefs back on next week so I can start working on pushing those numbers higher and to really start focusing on my pulls.
 
5/17 Upper

Floor Press (middle on rings)
225x5
245x5x2
255x3x2

HS Uni Rows
180x10x4

Incline Prone Shrugs
55x12x4

I did not have my A game tonight. Floor press went ok, but that was about all I had. I've been slacking on my nutrition lately and it caught up to me today. I know for a fact that last nights training carried over to tonight's effort and the volume that I've been doing lately is also slightly catching up to me. I'm going to gorge myself this weekend and hope for the best on Sunday.
 
Twenty plus working sets the night before is brutal man. Do you purposely plan floor presses after a session like that since your lower body was probably beat up? Just curious if that goes into the thought process.
 
rob112 said:
Twenty plus working sets the night before is brutal man. Do you purposely plan floor presses after a session like that since your lower body was probably beat up? Just curious if that goes into the thought process.
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That and I had benched the previous two weeks as well.
 
Rodja said:
Although I don't follow conjugate anymore, I noticed that there is a lot of validity to constantly changing main lifts.
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Definitely. Seems like there are just too many good exercises to stay the same and become stagnant. Part of the reason why trying to program as a novice can be mind numbing. You want to do all of these exercises and there tons of variations yet don't actually know which ones are actually gonna help your bench/squat/dead. That is where I was when I tried to program myself when I first realized I wanted to strength train/compete.

Edited to make a more complete thought.
 
5/20 Lower

Squat
135x5
135x5
225x5 (bad psoas pain; called it)

SLDL
225x10x4

Bulgarian SS
100 reps

Standing Band Crunches (light)
12x4

Band AbD/AdD (mini)
15x5

My hips gave out on me tonight. I did a very thorough warmup, but couldn't get my psoas to loosen up and I couldn't keep squatting without a lot of pain. My glutes are really tight along with my right hip flexor, which is most likely a result of the psoas tightness. When I did the AbD/AdD, my hips felt better, but this is going to take awhile to fully correct.
 
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