... For Victory

ANABOLICWRWLF

ANABOLICWRWLF

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Today I started something new.



I’ve been training in my garage on and off for the past 5 or 6 years and don’t have a whole lot to show for it. When I was working building and installing cabinets, I got on the 100 push-up challenge with a few guys at work and it got me interested in getting stronger. I picked up an old Marcy cable machine with a bench press plate stack for next to nothing and went through some basic programs bouncing around not really doing much that made any sense. I spent a couple years in throughout that period focused on boxing and kickboxing and in that time didn’t lift much at all.



At the beginning of 2020 I buckled down and got refocused on lifting and ran through Stronglifts 5x5 for about 3 months. I jumped back into 531 Boring But Big, a program I had previously run with little dedication and even less success, and ran with it for most of the year save at least once going back to Stronglifts after messing up a training max percentage and losing about 75# on my squat. Over the last year I’ve brought my numbers up to where they are now, which is the highest they’ve ever been, and I decided it was time to seek guidance in continuing to get stronger.



This morning I went in for my first session with a powerlifting coach. He had me max out on squat, bench and deadlift to find out what my actual maxes are instead of using the estimates that I’ve gotten from 531. My 1RM on squat and dead were both above my estimate and my bench was right on. This is what I hit today:



SQUAT 455

BENCH 305

DEAD 365




My estimated squat 1RM (actual, not TM) was 375 so hitting 455 slow but not a total grinder was very gratifying. This is the most satisfying PR I’ve experienced to date. Using a monolift for the first time took some getting used to but it is a world apart from walking out of a rack. Dead was estimated at 350 and bench at 305 so those weren’t as far off. That said those were estimates based off of a 5RM so actually hitting these lifts was awesome.



I’m excited to see where this new course will lead and looking forward to new training methods reigniting the fire in my belly that yearns for unbridled strength. The machines and various barbells and strongman implements available at this gym have me starry-eyed and giddy with what the future may bring. I have never been this excited about training which is just what I needed to maintain and increase forward momentum.
 
Rad83

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#1125 total ain’t nuthin to scoff at!!

Sounds like a badass environment, just being there will increase your lifts!

Certainly coach was impressed today!
 
ANABOLICWRWLF

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#1125 total ain’t nuthin to scoff at!!

Sounds like a badass environment, just being there will increase your lifts!

Certainly coach was impressed today!
Not too shabby at all man!
Hell yeah!
Thanks dudes! I wasn't sure I was going to break 1k so I'm more than pleased with 1125#.

The gym definitely has an infectious air about it. There's some strong guys in there that it's exciting to have a chance to learn from.

Here's a picture of the board with my numbers down there at the bottom right
203169
 
ANABOLICWRWLF

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I forgot to mention I used a Texas Squat, Power and Deadlift Bar for the first time. I had a feeling there was something about a good bar that I was missing out on and it's true, they're not all created equal, ha ha. I really liked the feel of the thicker diameter of the squat bar. I've been in the market for a new bar for a while anyway so I think I might go for a Texas Bar for the garage but I'm going to have a hard time picking just one!
 
wfreiling

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I forgot to mention I used a Texas Squat, Power and Deadlift Bar for the first time. I had a feeling there was something about a good bar that I was missing out on and it's true, they're not all created equal, ha ha. I really liked the feel of the thicker diameter of the squat bar. I've been in the market for a new bar for a while anyway so I think I might go for a Texas Bar for the garage but I'm going to have a hard time picking just one!
I have both buddy capps power and squat bar. Squat bar is nice but it doesn’t get used even 10% as much as my power bar. Just something to think about.
 
wfreiling

wfreiling

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I forgot to mention I used a Texas Squat, Power and Deadlift Bar for the first time. I had a feeling there was something about a good bar that I was missing out on and it's true, they're not all created equal, ha ha. I really liked the feel of the thicker diameter of the squat bar. I've been in the market for a new bar for a while anyway so I think I might go for a Texas Bar for the garage but I'm going to have a hard time picking just one!
I have both buddy capps power and squat bar. Squat bar is nice but it doesn’t get used even 10% as much as my power bar. Just something to think about.
 
ANABOLICWRWLF

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I have both buddy capps power and squat bar. Squat bar is nice but it doesn’t get used even 10% as much as my power bar. Just something to think about.
What finish is your power bar?
 
wfreiling

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Bare steel is probably what I'll go for if I pick up the Capps. I've been eyeing a Rogue stainless power bar for so long I almost don't even want it anymore, ha ha. But stainless shaft and sleeves, yowza.
Yea man. I was lucky enough to find them both separately on Craigslist from some retired power lifters. My power bar is from the 80s
 
ANABOLICWRWLF

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I should really take some 3in1 oil to them more often. They have a sweet patina
Nothing like a good patina though. The bare steel does feel damn good too. I've never used a bar with a cerakote finish. I had an old flaky chrome bar that had terrible knurling that I sold and kept this black finished one that's just a cheap general use bar that I'm ready to retire.
 
ANABOLICWRWLF

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Yea man. I was lucky enough to find them both separately on Craigslist from some retired power lifters. My power bar is from the 80s
Definitely killer scores. Hard to find these days! Buncha crooks buying everything up and tripling the price!
 
wfreiling

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Definitely killer scores. Hard to find these days! Buncha crooks buying everything up and tripling the price!
Yea I drove about an hour away for each of them. I would suggest
Power Bar
Safety Squat Bar
Axle bar
Trap bar
As bars to look out for for your home gym. In a few months all these people that bought up equipment to have never used it will be selling it.
 
ANABOLICWRWLF

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Yea I drove about an hour away for each of them. I would suggest
Power Bar
Safety Squat Bar
Axle bar
Trap bar
As bars to look out for for your home gym. In a few months all these people that bought up equipment to have never used it will be selling it.
I was thinking about that the other day, here in a year or so I bet plates drop under $0.50/# after all the weight hoarders get stuck with every single plate manufactured in the last 12 months that they're trying to scalp.

Looking forward to it!
 
ANABOLICWRWLF

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So this week I was supposed to get a program from the coach but still haven't heard anything from him. I decided to plug in new TMs for the lifts and run a different variation of 531. This time around I'm going to do the 3s the first week as I think it makes sense to allow more time to rest up between the biggest lifts of the split.

TMs for this round
Squat 410
Bench 275
Dead 330
Basically laying off OHP for now after my neck getting weird a couple weeks ago.


Tuesday was squat 3s
3x285
3x330
3x370
2x5x285

Quit early after issues with left brachialis bugging the hell out of me.

Wednesday was dead 3s
3x230
3x265
3x300
2x5x230
2x10x135

Bent over barbell rows
3x10x85

Mini band pullaparts, curls and facepulls

I've tightened up my stance a bit at the recommendation of the coach and the new angles seem stronger but are going to take some getting used to.

My left elbow issues are annoying but not unbearable and after deads last night I woke up this morning and it felt better than yesterday morning. So I'm gonna keep on rolling with training as I think the compound exercises are flushing some blood in and helping. Bands felt really good so I'll keep that up.
 
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ANABOLICWRWLF

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205#

Went in for another session with coach today. This dude is going to kill me or make me stronger.

1/4 squats from pins
worked up to 1x555

Warmed up on bench to around 3x275 (to chest, no board)
3 board singles up to 1x355

Sled 40yd pull/push
up to 455 plus whatever the weight of the sled is

Started working on some minor form adjustments on both squat and bench. Got my stance wider on the squat, knees just outside shoulder width, toes out a little more.

Bench is going to take more fine tuning. One big stand out issue is I've recently realized I don't use leg drive, at all. That's going to change though which I think is going to help me tremendously. I also have a tendency to flare my elbows and bring the bar down to mid/lower sternum and we started working on coming down to under my sternum which got my forearms more perpendicular to the floor. We talked about getting my traps and lats more engaged as well which was advice I definitely needed as I have been very tricep dominant with the flared elbows and angled forearms. He mentioned really only engaging the triceps at lockout, using the "spreading the bar" cue.

Sled wrecked me y'all. I haven't used a sled since I was boxing like three or four years ago. My calves were getting cramps on those pulls in no time! I haven't had jelly legs like this in a minute and I looove it.
 
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Whisky

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I have both buddy capps power and squat bar. Squat bar is nice but it doesn’t get used even 10% as much as my power bar. Just something to think about.
exactly the same here bro. Texas power bar is my go too.

if I break a 550 dead at the end of my current program I may treat myself to a deadlift bar
 
ANABOLICWRWLF

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exactly the same here bro. Texas power bar is my go too.

if I break a 550 dead at the end of my current program I may treat myself to a deadlift bar
TPB is probably in my future.

Anybody used a Rogue Ohio power to compare? I was reading something the other day about the knurling difference being somewhat in favor of the Ohio.
 
Whisky

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TPB is probably in my future.

Anybody used a Rogue Ohio power to compare? I was reading something the other day about the knurling difference being somewhat in favor of the Ohio.
ahhh now I wish I could give you that answer as I tried to get an ohio bar and they were out of stock everywhere. Then I found a TPB and haven’t looked back

but everything I’ve seen is that they are basically the best two bars and it’s pretty close between them. In reality I think you’d be happy with either.....

you’ve got a really impressive squat by the way bro
 
ANABOLICWRWLF

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ahhh now I wish I could give you that answer as I tried to get an ohio bar and they were out of stock everywhere. Then I found a TPB and haven’t looked back

but everything I’ve seen is that they are basically the best two bars and it’s pretty close between them. In reality I think you’d be happy with either.....

you’ve got a really impressive squat by the way bro
Hey thanks dude! I just gotta get comfortable with those kinda weights. It's time to get my dead caught up too!

I've been eye-fcking the stainless shaft stainless sleeve OPB for over a year. I'm not sure that thing is ever going to be available again, ha ha. I've never used a stainless bar but I hear they're pretty sweet. That said I'll go bare steel with either Texas or Ohio if I ever bite the bullet. :LOL:
 
Whisky

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Hey thanks dude! I just gotta get comfortable with those kinda weights. It's time to get my dead caught up too!

I've been eye-fcking the stainless shaft stainless sleeve OPB for over a year. I'm not sure that thing is ever going to be available again, ha ha. I've never used a stainless bar but I hear they're pretty sweet. That said I'll go bare steel with either Texas or Ohio if I ever bite the bullet. :LOL:
haha, the dead seems a bit outta kilter. Do you pull conventional?

Often people with better squats and bench in comparison so well pulling sumo.....
 
ANABOLICWRWLF

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haha, the dead seems a bit outta kilter. Do you pull conventional?

Often people with better squats and bench in comparison so well pulling sumo.....
I have been pulling conventional and have yet to try sumo. I have fairly long arms so it might be the way to go.
 
Whisky

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I have been pulling conventional and have yet to try sumo. I have fairly long arms so it might be the way to go.
the difference between the two can be significant depending on your levers (my best conventional is 528 compared to 440 best sumo and I’ve trained them both to a reasonable degree). I switched a guy I train when I first started working with him and immediately it was a stronger lift

the other advantage is you can tend to sumo pull and squat heavy in the same week without destroying your lower back, harder to do that with conventional imo
 
ANABOLICWRWLF

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the difference between the two can be significant depending on your levers (my best conventional is 528 compared to 440 best sumo and I’ve trained them both to a reasonable degree). I switched a guy I train when I first started working with him and immediately it was a stronger lift

the other advantage is you can tend to sumo pull and squat heavy in the same week without destroying your lower back, harder to do that with conventional imo
With that much of a difference you definitely have me curious. I'm gonna give it a go. Coach wanted to go for heavy pulls today but my left shoulder was telling me no so I didn't go for it. As of now I really only have the one day I can get in there so he was wanting to give me plenty of bang for my buck I guess, ha ha.

This has me really intrigued though so I think I'm gonna try to get back in there in the next couple days to see what he thinks of switching up my stance. He thought some of my shoulder/brachialis discomfort might have to do with my double overhand grip too. Maybe it's just my arms being too long to get in the best spot in conventional to let my chest get up?
 
Whisky

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With that much of a difference you definitely have me curious. I'm gonna give it a go. Coach wanted to go for heavy pulls today but my left shoulder was telling me no so I didn't go for it. As of now I really only have the one day I can get in there so he was wanting to give me plenty of bang for my buck I guess, ha ha.

This has me really intrigued though so I think I'm gonna try to get back in there in the next couple days to see what he thinks of switching up my stance. He thought some of my shoulder/brachialis discomfort might have to do with my double overhand grip too. Maybe it's just my arms being too long to get in the best spot in conventional to let my chest get up?
in theory long arms should make conventional easier but it’s how they are relative to femurs, spine etc

there is some carry over so regardless of which will be your best there is a value to training both but you should definitely try it out,

You hook gripping that double overhand or straps?
 
ANABOLICWRWLF

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in theory long arms should make conventional easier but it’s how they are relative to femurs, spine etc

there is some carry over so regardless of which will be your best there is a value to training both but you should definitely try it out,

You hook gripping that double overhand or straps?
Nope. I tried hook grip a few years back and didn't stick it out through the discomfort. It might be time to try again though.
 
Whisky

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Nope. I tried hook grip a few years back and didn't stick it out through the discomfort. It might be time to try again though.
either that or use straps bro, I don’t know anyone who can pull close to their max (or anywhere near) using a normal double oh....... straps, hook or mixed grip pretty much essential when your dead starts going up (pointless letting grip be the limiting factor in that specific situation)
 
ANABOLICWRWLF

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either that or use straps bro, I don’t know anyone who can pull close to their max (or anywhere near) using a normal double oh....... straps, hook or mixed grip pretty much essential when your dead starts going up (pointless letting grip be the limiting factor in that specific situation)
Thanks, that's good advice. Maybe in a few months once I get used to some new methods I can see what my dead really is!
 
ANABOLICWRWLF

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Had another good session with the coach today.

1/2 squats from the pins,
worked up to 1x 545.

Totally stoked on that, only 10# shy of what I hit last week at a 1/4. Had my feet further out again, well outside my shoulders. Seated in the squat more which felt really good after a few lower weight reps actually. I'm really digging the way he's going at getting me used to heavy weight and helping refine my form at the same time. I'm still a little shocked at the numbers I'm moving with some guidance. This is exactly why I wanted to get some time in with a coach.

Bench lockout from pins, 2-3"
worked up to 1x 435

Talk about a WTF moment. I know it's just a short range lockout but it doesn't even make sense to me that I moved that much. We went to 455 and it didn't budge on the first attempt. I took a second and got a bigger breath and got it up to full extension but didn't really lock it before coming back down. When I was sliding into the bench for the shot at 455 I felt a little creak in my back and I think my mind lingered on it too much. But hey, I'm more than pleased moving 435 in that position.

Ended up ordering the Ohio Power bar in bare steel yesterday along with 5 pairs of deep dish plates. Once they show up I'll part ways with my Hi-Temp bumpers I've had for a few years. I have no real need for bumpers and I'm sure someone around here would be happy to have them. Since I started lifting I've wanted a nice set of matched 45s to replace my mismatched steel plates. This week I got a sort of promotion at work and had that ol treasury dept money show up so I figured what the hell, time to treat myself after putting in the work.

Helios showed up today, dosed 1ml a bit ago and looking forward to seeing how it does for my achy shoulder. Might be agood time for a massage here soon too, it's been a while.
 
wfreiling

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I’m stoked for you. I’m actually considering joining a small powerlifting gym in north Philly, just to lift with some like minded meatheads once a week maybe. We’ll see how the new job goes as I already told my wife I’d get her a membership somewhere .

Helios is a life changer, hope it treats you well.
 
ANABOLICWRWLF

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I’m stoked for you. I’m actually considering joining a small powerlifting gym in north Philly, just to lift with some like minded meatheads once a week maybe. We’ll see how the new job goes as I already told my wife I’d get her a membership somewhere .

Helios is a life changer, hope it treats you well.
Thanks bro!

Go for the gym if you can swing it, I'm really liking the one I found. I had never lifted with anyone before this though so it's pretty awesome to be around a bunch of strong ass folks.

Here's to the Helios, looking forward to some relief from inflammation in the coming weeks.
 
Hyde

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Caught up and following along. Pretty sweet to see Dennis Cornelius up on that board, talk about a juggernaut.

Glad the new environment & coaching is pumping some new lifeblood into your lifting! I don’t think it’s necessary to train with others always, but it’s almost always of benefit in one way or another. And more fun.
 
ANABOLICWRWLF

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Caught up and following along. Pretty sweet to see Dennis Cornelius up on that board, talk about a juggernaut.

Glad the new environment & coaching is pumping some new lifeblood into your lifting! I don’t think it’s necessary to train with others always, but it’s almost always of benefit in one way or another. And more fun.
Glad to have you along.

I haven't met Dennis yet but from what I've seen you ain't kidding, that dude is a beast.

I feel the same about training with people. Most of my workouts will still be in my garage but once a week has been giving me something cool and different to look forward to. Nice break to the monotony.
 
ANABOLICWRWLF

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Forgot to mention I used the inverse curl machine for the first time. That thing rules! My hams need the attention and that machine does the trick.
 
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Forgot to mention I used the inverse curl machine for the first time. That thing rules! My hams need the attention and that machine does the trick.
Haven’t seen that machine before. Those look like they’d be an ass kicker for sure.
 
ANABOLICWRWLF

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Haven’t seen that machine before. Those look like they’d be an ass kicker for sure.
I hadn't either but I'll definitely be putting some time in on it. Coach said he thinks it's the only one in town and I'd believe it.
 
ANABOLICWRWLF

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Starting to plan out a Tbol cycle. Have 3AD and dermacrine on hand and trying to decide between the two. I haven't run Tbol or 3AD so my initial inclination is to run each solo first but I feel like the 3AD would compliment the tbol well.

Thinking 6-8wks, start the tbol at 40mg for a few days to feel it out, bump to 60mg within the first week and ride. Assuming all is well by week 6 I'll keep on into weeks 7 and 8 and potentially bump to 80mg. If I add the 3AD in I'm thinking 75-100mg.

It's worth mentioning I had concerns over starting a cycle while making changes in training. I talked it over with my coach yesterday and he seems pretty supportive, not too concerned with it hiding any recovery issues and that it would allow me to make some extra progress early on.
 
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thebigt

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Starting to plan out a Tbol cycle. Have 3AD and dermacrine on hand and trying to decide between the two. I haven't run Tbol or 3AD so my initial inclination is to run each solo first but I feel like the 3AD would compliment the tbol well.

Thinking 6-8wks, start the tbol at 40mg for a few days to feel it out, bump to 60mg within the first week and ride. Assuming all is well by week 6 I'll keep on into weeks 7 and 8 and potentially bump to 80mg. If I add the 3AD in I'm thinking 75-100mg.
from what i've heard guys say about it 3-AD is complimentary to whatever you run with it...my iconic formulations 3-AD is arriving tomorrow and i plan to add it to 2nd bottle of ultra eleven 11-kt....unfortunately i only have 1 bottle of the 3-AD so will need to run it conservatively-1ml=50mg daily.
 
ANABOLICWRWLF

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from what i've heard guys say about it 3-AD is complimentary to whatever you run with it...my iconic formulations 3-AD is arriving tomorrow and i plan to add it to 2nd bottle of ultra eleven 11-kt....unfortunately i only have 1 bottle of the 3-AD so will need to run it conservatively-1ml=50mg daily.
That's what I've read as well, just kind of an amplifier of whatever else you're running. I think the androgenic nature of the 3AD would balance the tbol well and keep me from getting overly lethargic.
 
Hyde

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That's what I've read as well, just kind of an amplifier of whatever else you're running. I think the androgenic nature of the 3AD would balance the tbol well and keep me from getting overly lethargic.
Agree with this. It’s an add-in and gives some energy and libido for sure.
 
ANABOLICWRWLF

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203.5#

Good day in the gym, my grip is beat and my back feels nice and full.

3 Board Bench,
worked up to 1x385 (50 more than two weeks ago)

2" Deficit Deads,
3x3 315+ collars (5-8#?)

Used hook grip today for warmup and work sets. I tired it out it earlier this week and last week on my warmup sets but not on work sets. This is the most I've pulled with hook grip and by that third set my left thumb was feeling it. That said I really like it and I'm glad to finally be giving it a chance and getting my thumbs used to the abuse.

Accessory work, giant set 3x

Bent Over BB Rows,
10x135

Bent Over DB Shrugs,
10x50s

DB Shrugs,
10x50s

DB Side Shrugs,
10x50s

Hammer Curl,
10x30s

DB Skullcrusher,
10x30s

Fun accessory work today. I really like bent over barbell rows so I'm glad to have them thrown into the mix. The bent over shrug was a neat tweak to hit the rhomboids. I'm definitely gonna keep that one in the bank. Did a few more shrug variations after the giant sets with some short 10# maces held out to sides and held out to front. After all that I could barely hold those damn things up!

I'm excited to be working on my deadlift as it needs the most attention I think. It is definitely lagging my squat and bench. I'm also excited that he wants me to really put some time into my upper back. This is another area I don't hit enough in my home training that I think will really help me in all three lifts.
 
ANABOLICWRWLF

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Thanks dude! Definitely feels good to be making some solid progress.
 
ANABOLICWRWLF

ANABOLICWRWLF

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I discussed cycling with my coach again yesterday and about getting in on a meet on 9/11. He does think it would make the most sense to wait and use the cycle to peak. I told him I have the tbol on hand to run 60/day for 8 weeks and he started talking about running a 12 week cycle along with training prep. Just guessing but I bet he's thinking test along with the tbol. But we'll get there when we get there in June/July.

That said, cycle is on hold. I had been thinking about getting back on 1-andro for a bit but I don't really have the time to get a good break in between so I think I'll stick to natural stuff till June.

Started Aggressive Labz Epi 325+ yesterday. Now now, don't get excited, it's just epicatechin, ha ha. I took Chaos & Pain Legendary (150mg epicat and 25mg laxo) last spring at 2 caps/day leading into and during a 1-andro run and had pretty good results.

Any non-supprrssive suggestions to stack on the epicatechin? Seems like mk677 and laxo was doing you well @wfreiling . Maybe 8 weeks of epic, mk and laxo would be a good boost to get me through the end of May or so?
 
Hyde

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Keep an eye on prolactin with the MK. Gave me some new gyno years back because I’m sensitive to prolactin. Some P5P and Berberine aren’t a bad idea with Mk677 on board.

Also, don’t underestimate an optimal diet. Quality home-cooked real animal meat, potatoes, greens, veggies, beans, fruits, nuts can really make a difference. Whole grains or white rice can be solid additions if you need more carbs. I mean this all sounds obvious, but I wouldn’t be so quick to dump money into supplements unless you are already paying thoroughly for food. I eat chicken routinely, but I would rather spend money on salmon and steak and higher quality fuel than low-return on investment natty supplements. A carb powder you digest well in training is worth more than almost any other otc supplement IME.
 
wfreiling

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Yea the td laxo did work for me. I never got anything from oral. Mk definitely made eating easier, however being that I had just finished M1a and my appetite was pretty bad towards the end I think I was bound to gain in pct. I’m definitely a believer in mk for upping hunger and quality sleep.
I agree with Hyde that food should be your main focus.
 

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