... For Victory

[ANABOLICWRWLF]

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.

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.

Thanks for the P5P tip, I didn't know it would have that much of an effect on prolactin.

Aye, the food is pretty on point really. I average about 3-5 non-home-cooked meals per month. I could be trying harder to get more leafy greens and beans but otherwise I'm fairly well covered. My wife was a kitchen manager and head chef before our son was born and now all that fine cooking is spent on us! I'll start putting pictures of the particularly interesting meals in here. We had some balsamic fig glazed chicken with seared brussel sprouts the other day that was awesome. Brussel sprouts, cauliflower and asparagus are some staple veggies around here along with green beans, carrots and potatoes. Snacks are dried fruits, cashews, fresh berries. Breakfast is eggs, full fat greek yogurt with local honey, berries and buttered wheat toast. Fish is still not as regular as chicken and beef, I should be trying to get more of that in.

I recently got my first carb powder for intra workout, Gaspari Glycofuse, however I don't seem to digest it very well. I always feel super bloated and just sort of ill when I drink it. Any suggestions on dealing with that or maybe another to try?

The biggest appeal for me with Mk is increased recovery. Is this something you guys feel it accomplishes well enough to use it for that purpose? I don't really need help in the sleep or hunger depts, ha ha.

 

[wfreiling]

I mean for me better sleep coincides with better recovery. It’s one of the more expensive supplements though.

 

[ANABOLICWRWLF]

Good a time as any to start throwing in the food porn

Stir fry for dinner

 

[Hyde]

I wouldn’t worry about fish if you can supplement with omega 3 oil.

GNC had a house brand of cyclic dextrin that came in a “blue” flavor that actually worked really well & digested the same. Glycofuse is only half HBCD. You could look at bulk powders or true nutrition.

Have you tried Gatorade powder? I don’t digest it well, but I always tell people to try it first because it’s so cheap & accessible if you do with lots of flavors.

 

[Hyde]

Also, Mk677 tends to boost recovery both from extra food & rest as well as I guess just IGF1. Just seems like it pads joints some too. Not a good option if trying to prevent any weight gain though.

 

[ANABOLICWRWLF]

Fish oil is a staple for me but I still just sort of forget that fish is an option, ha ha. So much chicken...

Gatorade's not a bad idea, I'll give it a go. I might also try twice the water in the Glycofuse to thin it down some and see if maybe it settles better.

I'm on the fence with the Mk, might just wait on it and see how the epicatechin and laxogenin do. Just another cost anyway, probably need to be saving pennies for later this summer. Mk may fit better post cycle then anyway.

 

[Hyde]

You want to mix the Gatorade at twice the water it recommends - that is actually the optimal osmolarity for digestion/hydration. The current formula is just for the American sweet tooth, not the athlete. Also add a few shakes of salt or Morton lite salt if you want some potassium too.

Or if you get primo for tons of flavor variety and buy pre-mixed, cut that with half water.

 

[ANABOLICWRWLF]

You want to mix the Gatorade at twice the water it recommends - that is actually the optimal osmolarity for digestion/hydration. The current formula is just for the American sweet tooth, not the athlete. Also add a few shakes of salt or Morton lite salt if you want some potassium too.

Or if you get primo for tons of flavor variety and buy pre-mixed, cut that with half water.

I've always tried to match 1:1 with water when drinking Gatorade so that all makes sense. I've been salting my lemon Vasoblitz, it's delicious.

BFF Vasoblitz is pretty good stuff while I'm on it. I've definitely noticed increased vascularity since starting. Probably took about 10-12 days to kick in but I'm staying more vascular through the day than I was before. Pumps are pretty good too but fairly short lived compared to something like say Super Swole.

 

[ANABOLICWRWLF]

202.8#

This is the lightest I've been in about a year. I've been tightening up my diet a bit, not eating lunch out on Fridays like I was, not snacking as much in the evening. I'm happy with where I'm at right now but I'm also looking forward to putting on some weight soon. More on that later.

Another good session with coach today, heavy bench and deadlift. Hit a deadlift PR that has me in good spirits.

Pin Press, about a 2 board
Worked up to 1x315

Added 100# reverse resistance bands and hit 405 then almost hit 455 but didn't quite lock it out.

Banded 2" Deficit Deads
8x3 235

2" Deficit Deads
Worked up to 1x375
This is 10# more than what I maxed out at on the floor. Stoked on this one! I think narrowing my stance and grip and using hook grip is helping already.

Accessory was 3 giant sets of 8 reps each of the following

Tricep extension barbell from pins 75#
Reverse grip bent over barbell row at 155#
DB Shrugs 60s
Single arm preacher hammer curl 30#

Fun day today, the time flew by. I'm pretty damn pleased with the deadlift numbers moving up. Hell, everything is moving up fairly well already. I'm not too worried about missing the last rep I went for on bench. I'll get it the next time I try it. All in all I'm enjoying the new approach and I think I'm getting what I had hoped for when I came to this guy for some guidance. I don't know how long it will really be feasible for me to keep getting one-on-one coaching but I'm going to stick with it as long as I can afford to. I feel stronger, I'm recovering well (probably thanks in a big way to the AA Helios!) and my technique is improving in all lifts.

 

[ANABOLICWRWLF]

Got blood drawn for test and SHBG this morning as an end to the past three months of Anabolic Effect and a few various other things. I'm interested to see where my T is after AE in place of the M-Test that did me so well. Once I get bloods back I'll post them here along with my others from August and December so I have them all in an one place for later.

So above I mentioned putting on some new weight...
I'm eagerly awaiting a couple bottles of Icon One that were supposed to arrive yesterday. Got hooked up with a bottle to run a sponsored log and grabbed another bottle to run it a full 8 weeks. I will also be stacking the two beta bottles of 3AD I picked up so I'm looking forward to the ride! I was gonna save 'em to pair with the tbol I'm sitting on but now feels like a good time.

I was trying on a shirt today and the fitting room light was too good to pass up. This'll suffice as a starting picture for this run.

 

[wfreiling]

Nice work man! I’m excited to hear how the 3ad is compared to oral which is awesome. Numbers are looking good!

 

[ANABOLICWRWLF]

Forgot to grab a picture with the baked potatoes and salads but oh well. Fun fact: I learned that full fat greek yogurt tastes better on a potato than sour cream. Glad we happened to be out, I'm not even going to buy it anymore.

 

[Hyde]

Greek yogurt always ftw. Awesome stuff, especially in chili or ground taco meat bowls/wraps. Great to blend into shakes too. Scoop of flavored protein, Greek, water, some fruit or pb or both blended together - WAY better than a shaken protein shake.

I’m really excited to see all of the progress you’re making on your powerlifts! Keep working with the coach. These kind of gains, regardless of whether they be technical, mental, physical, they are hard to come by - this is solid gold, I am telling you. It can’t last forever but I guarantee you it will go farther than you could on your own, safer too. If it means you stop buying any supplements to pay for it, even then. Prioritize the coaching. You will know when it’s time to go out on your own, but if you are continually improving that is money. You are inadvertently learning training methodology and ideology right now. Some of which you may stick with and some you will abandon later, but it will help show you what really works, and what just works or doesn’t for you.

 

[ANABOLICWRWLF]

Greek yogurt always ftw. Awesome stuff, especially in chili or ground taco meat bowls/wraps. Great to blend into shakes too. Scoop of flavored protein, Greek, water, some fruit or pb or both blended together - WAY better than a shaken protein shake.

I’m really excited to see all of the progress you’re making on your powerlifts! Keep working with the coach. These kind of gains, regardless of whether they be technical, mental, physical, they are hard to come by - this is solid gold, I am telling you. It can’t last forever but I guarantee you it will go farther than you could on your own, safer too. If it means you stop buying any supplements to pay for it, even then. Prioritize the coaching. You will know when it’s time to go out on your own, but if you are continually improving that is money. You are inadvertently learning training methodology and ideology right now. Some of which you may stick with and some you will abandon later, but it will help show you what really works, and what just works or doesn’t for you.

Thanks for the words of encouragement! I definitely agree, the gains I'm making right now are unmatched. I will put the coaching before any other expense... outside of food and shelter for my family of course! Ha ha.

 

[ANABOLICWRWLF]

New log started for 1-andro/ 3AD. I'll still be posting here for training updates and general stuff but I'll be keeping tabs on the run over there

Icon One / 3AD Log - Iconic Formulations - AnabolicMinds.com

Huge thanks to @delsolrob for the opportunity to log a bottle of Icon One on the house! I picked up another to push the run out to 8 weeks and got to thinkin'... I bet that Beta 3AD I picked up would pair nicely. So here we go! I think this is going to be a fun way to start summer. Dosage will...

anabolicminds.com

 

[ANABOLICWRWLF]

Good workout last night. Since I've been doing two heavy lifts on Saturdays I've been doing the other of the three on Mondays. Last night I did heavy squats and worked up to a single at 415. Very happy with this as it's about 90% of what I hit with my older, narrower stance from a monolift. So walking out 90% and with a new wider stance and wider grip. Love it!

Post workout shake has been dis here

 

[wfreiling]

Good workout last night. Since I've been doing two heavy lifts on Saturdays I've been doing the other of the three on Mondays. Last night I did heavy squats and worked up to a single at 415. Very happy with this as it's about 90% of what I hit with my older, narrower stance from a monolift. So walking out 90% and with a new wider stance and wider grip. Love it!

Post workout shake has been dis here

View attachment 203871

What does your rep scheme look like on your heavy days?

 

[ANABOLICWRWLF]

What does your rep scheme look like on your heavy days?

Last night was
Warm up empty bar
10x135
5x185/225
3x275/315
1x365/395/415
3x5 250

Then just some sets of hanging leg raise. Wanted to do some carries but it was getting late.

This cycle I'm going to really try to focus on upper back and core strength. I think those are the areas I have the most room to improve.

 

[wfreiling]

Nice looking squats bro!

 

[ANABOLICWRWLF]

Nice looking squats bro!

Thanks bro! I used to hate them but they're growing on me, ha ha.

 

[wfreiling]

Same I actually look forward to leg day

 

[ANABOLICWRWLF]

Last night I hit chest and tris. It's interesting getting my bench technique under control and actually incorporating my whole body for the lift. Much more effective in the movement and I can feel other muscles altogether that are tired today compared to what I would feel like after bench in the past. Not just my legs from actually driving but my traps and sides of my pecs are more sore than what they would have been like before when I wasn't locking into the bench well.

 

[Hyde]

When your traps and lats are sore from bench, that’s how you know your setup is now correct.

Whenever I do overload work in a slanger, I always get sore in my traps.

 

[ANABOLICWRWLF]

Good session yesterday.

Remember that rep I didn't get on bench last week? 455 w/ 100# reverse bands? Locked that sh!t with the pins at a single board. More than stoked.

Did buffalo bar box squats with 225# and 100# of chains. About 6 sets of 3 with 1min rest between sets. That was fun! The only part that wasn't new with this was using the monolift and even that I had only used once. Buffalo bar had my shoulders happy, chains were an exciting way to load and the box was... well that was weird. Did a single rep with a 5sec pause on the box at the end and that was interesting. I am slow out of the hole so I can see the advantage to hitting the box, it's just going to take some getting used to.

Accessory was a superset of barbell pull to chest in reverse bands, DB flat press, mace tri kickbacks and some kettle bell squat to OHP. The barbell pull was deceivingly challenging, I liked that a lot. To explain a bit further, the bands were wrapped around the rack at the top from using them for bench. Set the empty bar in them with the bands on the bar not the sleeves. For me this leaves the bar just out of reach so as soon as you have a grip on it it's under tension. Pull the bar to the chest and hold contracted for 5sec. Nice burn on this, legs shaking, the whole bit. Good stuff.

Man, there's nothing like killing a weight you missed last time is there? Love it.

 

[Hyde]

I love chain boxsquats. Never do them, but boxsquat vs accommodating resistance is always fun to me.

 

[ANABOLICWRWLF]

Killer pump tonight. 1 scoop each energized aminos and noxygen, 6g citrulline, 325mg epicat, 300mg vaso6 and a dash of salt. All this on top of the Icon One and 3AD is just damned delightful.

AND I hit a deadlift PR. Pulled 385 conventional with hook grip and it was smooth. 4 plates is right around the corner!

 

[ANABOLICWRWLF]

This isn't training related but I feel like I should put it out there:

I work in construction and this morning a man fell to his death on our jobsite. He worked for a different contractor but he is someone I've talked to and we see on a regular basis. He was working in an area I was in a few days ago when the shoring boards under him gave way and he fell about 90' to a lower level terrace.

The job got shutdown indefinitely and today I'm spending time with my wife and son. I wanted to take a moment to tell everyone to appreciate the time you have with your friends and family while you have it.

I'm guilty sometimes of getting too carried away in my own goals and whatnot and ignoring my family. I'm diligent about making sure I have time with my son but it's easy to lose sight sometimes. Then a thing like this happens and it reminds you what it's all about. Tell them you love them and enjoy the time you have. Someday it will end.

 

[celc5]

This isn't training related but I feel like I should put it out there:

I work in construction and this morning a man fell to his death on our jobsite. He worked for a different contractor but he is someone I've talked to and we see on a regular basis. He was working in an area I was in a few days ago when the shoring boards under him gave way and he fell about 90' to a lower level terrace.

The job got shutdown indefinitely and today I'm spending time with my wife and son. I wanted to take a moment to tell everyone to appreciate the time you have with your friends and family while you have it.

I'm guilty sometimes of getting too carried away in my own goals and whatnot and ignoring my family. I'm diligent about making sure I have time with my son but it's easy to lose sight sometimes. Then a thing like this happens and it reminds you what it's all about. Tell them you love them and enjoy the time you have. Someday it will end.

Damn, thats insane.

I had a job that I disliked a few years ago. On my way to work, a crew was working on a bridge that I drove through daily. They were welding 50+ ft off the ground. I used it to tell myself to stop wining about my inconvenient job and appreciate that I dont have to risk my life every day for a paycheck.

My story isn't as intense as yours, but I can relate to your message. Well said, stay safe!

 

[ANABOLICWRWLF]

205.3#

Killer gym day. Coach had to push yesterday's training to this morning.

Hit a bench PR!
1x315

Ten pounds over what was my max. There was still gas in the tank too. Coach estimates my max to be about 335 now. It's amazing what using better technique has done so far. Loving it.

After that we put on some purple Westside bands (about 40# I guess?) in reverse and I got up to 385 to the chest.

Deficit deads for speed with 225 and black bands, about 8 sets of 3. Then a single no bands at 340.

Accessories were supersetted and started with something squirrely. Bosu ball on a flat bench so I was at a slight incline, press 70# DBs. The balance here was an interesting addition.

Back against wall strict DB curl 35s
Tri cable press down 65#
Shrug BB 225#
Narrow reverse grip pull downs, I didn't even see the weight.
These were all in the 6-10 rep range for 3 sets

Feeling good about today's work. I was jello when I walked outta there.

I love this sh!t.

 

[Hyde]

Congrats on your first ever 3-plate bench! That’s a major training milestone that many will quest for but never achieve.

 

[ANABOLICWRWLF]

Thank you bro. I was kind of in shock afterwards. Definitely something I've wanted for a while. Now I wanna rep it! Ha ha

 

[ANABOLICWRWLF]

Taste the rainbro

 

[Hyde]

Call me when you break 50 capsules a day

 

[ANABOLICWRWLF]

Call me when you break 50 capsules a day

Holy cow! This was just pwo but my staples only add up to another 13-15. You a pill poppin daddy!

 

[Hyde]

Holy cow! This was just pwo but my staples only add up to another 13-15. You a pill poppin daddy!

I just counted and I’m actually sitting exactly at 50 capsules/pills daily for support, not counting if I take an extra GDA or vitamin c, or the occasional dose of phosphatidylserine or AI or prolactin control, or something like a bit of noopept/ephedrine/gw/caffeine before training.

I have had even higher counts before at times, but feel like I have a great base of things I feel are positive health contributions currently. I could shave a ton of that off if following the 80/20 principle, especially if I didn’t try to influence my cholesterol profile any, but I feel like this setup it lets me get away with a bit more.

 

[Hyde]

Holy cow! This was just pwo but my staples only add up to another 13-15. You a pill poppin daddy!

I just counted and I’m actually sitting exactly at 50 capsules/pills daily for support, not counting if I take an extra GDA or vitamin c, or the occasional dose of phosphatidylserine or AI or prolactin control, or something like a bit of noopept/ephedrine/gw/caffeine before training.

I have had even higher counts before at times, but feel like I have a great base of things I feel are positive health contributions currently. I could shave a ton of that off if following the 80/20 principle, especially if I didn’t try to influence my cholesterol profile any, but I feel like this setup it lets me get away with a bit more.

 

[ANABOLICWRWLF]

I just counted and I’m actually sitting exactly at 50 capsules/pills daily for support, not counting if I take an extra GDA or vitamin c, or the occasional dose of phosphatidylserine or AI or prolactin control, or something like a bit of noopept/ephedrine/gw/caffeine before training.

I have had even higher counts before at times, but feel like I have a great base of things I feel are positive health contributions currently. I could shave a ton of that off if following the 80/20 principle, especially if I didn’t try to influence my cholesterol profile any, but I feel like this setup it lets me get away with a bit more.

Incredible dedication! Do you have a list of your staples in your log somewhere?

 

[ANABOLICWRWLF]

Haven't been in here in a minute! Damn!

Last few weeks have been hectic, a lot going on at work, the powerlifting gym I've been training at moved, been to like 4 birthday parties... craziness.

My Rogue order finally showed up! Woohoo! 5 sets of deep dish plates and a bare steel power bar.

Hit some flat and incline bench. Bar feels great compared to the budget import bar I've been using that has almost no knurl. I love the ring these deep dish plates make. Glorious.

After dinner I went to the gym to get everything setup for a meet tomorrow morning. After we got stuff moved out of the way and the platform and monolift situated David Shirley showed up with our new bench!

Then he gave a brief class on side judging which was cool to get to listen in on. My coach had mentioned he was going to do it but I didn't realize it was going to be tonight so it was a nice surprise. Not in any hurry to be judging by any means but certainly cool to hear. Tomorrow I'll be helping out loading and spotting which will be a nice intro to the whole thing. I've watched plenty of videos but it will be awesome to get to experience it in person.

I'll probably pop some stuff in here tomorrow from the meet. There's a guy opening with 825, excited to see what he goes for!

 

[Hyde]

David Shirley is who makes my Phoenix, and a few other slingshots. Very cool dude - you gotta ask to buy a slanger while he’s there! Also ask him to try his smelling salts, especially the menthol.

Enjoy the adrenaline of the meet today!

 

[ANABOLICWRWLF]

The meet was a blast! I didn't expect to get that worn out from loading plates all day but damn, it kicked my ass!

Heaviest lifts were a guy who hit a raw with wraps squat at 865, stopped about an inch high on his 900 attempt. He hit 550 on bench.

It was a cool experience and I'm glad I got to be a part of it to see the whole thing up close and personal. It really got me excited to lift at the meet in September.

Today is day 5 of M1A and yesterday's deadlift really showed me the strength gains are coming in. Hit 5 sets of 3 at 315 for what I'm pretty sure is a volume PR.

Felt good with the new bar and plates, I love how this Ohio power bar feels and the way these deep dish plates hit the mat. Just a very sure, sturdy stop from the width of the lip of the plates on the floor and the center ring on the bar. Love it!

 

[Hyde]

That’s a serious squat & bench! Loading is more work than competing. I mean not as damaging, but it’s a lot of work - you helped everyone have a great day.

 

[ANABOLICWRWLF]

Not many updates lately, been as busy as a one-legged man in an ass-kicking contest.

Got a new bench yesterday! It arrived on bench day too!

This thing is stout! MUCH more sturdy for flat benching than the FID I've been using.

 

[ANABOLICWRWLF]

217.2#

Hit a deadlift PR last night, pulled a single at 405. Before yesterday the most I had pulled was 375. I'm glad I finally decided to try hook grip, it is making a big difference compared to regular double overhand. For comparison I hit a single squat earlier this week at 415 so my dead is finally creeping up on the squat. I had juice left in the glass on both lifts (est squat was about 85-90% and dead 95%) so I would guess my actual 1RM is about 425 on dead and 475. I'm excited to see what I can get on squat from a mono, last time I went for a max it was 465.

 

[wfreiling]

Not many updates lately, been as busy as a one-legged man in an ass-kicking contest.

Got a new bench yesterday! It arrived on bench day too! View attachment 204957

This thing is stout! MUCH more sturdy for flat benching than the FID I've been using.

I love this bench! Congratulations your set up is rad!

 

[Hyde]

Congrats on the PR, & breaking into the 405 club on deadlift. It’s one of the most important barriers in being seen as having a decent base of strength for a grown man IME. Like benching and squatting can both be driven through excessive practice and ideal leverages, and of course some guys are more optimally built to pull easily, but in general if you ask someone at a commercial gym who knows what a deadlift is, they will consider pulling 4 plates a side as something reasonably strong.

If a guy has deadlifted 4 plates, you know he’s someone you’d like helping you when you move, that’s for sure!

 

[ANABOLICWRWLF]

Congrats on the PR, & breaking into the 405 club on deadlift. It’s one of the most important barriers in being seen as having a decent base of strength for a grown man IME. Like benching and squatting can both be driven through excessive practice and ideal leverages, and of course some guys are more optimally built to pull easily, but in general if you ask someone at a commercial gym who knows what a deadlift is, they will consider pulling 4 plates a side as something reasonably strong.

If a guy has deadlifted 4 plates, you know he’s someone you’d like helping you when you move, that’s for sure!

I drive a truck too so you know they be hitting me up!

It was a very satisfying lift and has me excited to keep the weight moving up. It feels good to have hit two milestones recently, this and 3 plates on bench. I'm pretty close to getting 5 on squat so I guess that's where my sights are set for now!

 

[ANABOLICWRWLF]

I can't believe it's been 9 months since I posted in here!

Work has been crazy. I'm lead electrician on a 15 story high rise commercial building that we're trying to finish up within the next couple months. So to say I've been busy with work is an understatement.

Still lifting regularly but haven't been into the powerlifting gym since last summer. Time and money got in the way, as usual.

Did a little cycle of M1A/TBOL/4-andro that went well. I'm one month post PCT and body weight standing at 220 with similar BF% to last year.

Still running 531 but just received the WBB Book of Methods and I'm excited to dig into it today (snow day!) and find some new 'methods'!

531 TMs are
Squat 390
Bench 290
Dead 385
OHP 170

Hoping to start getting my dead back up and finally get over 200 with OHP. Deficit deads will be my friend I think as I'm having trouble off the floor. Need to find a way to work hamstrings at home too.

Looking at the next cycle and I've decided to join the dark side. Have T-Cyp and Var on the way and source threw in some T-Prop.

Plan is
wk1-12 Cyp 200 2x/wk
wk10-15 Var ~10-40mg/day

Considering including the prop at the beginning for the first few weeks and of course would love to hear anyone's thoughts/experiences/opinions on doing so. Had also considering trailing with it for weeks 13-15. As this is my first time with test I think it might be interesting to start out with a short ester to see how it affects me and be able to quickly change protocol if necessary. However I am also concerned with increasing aromatization by dosing both the cyp and prop over the first few weeks.

I will have exem on hand throughout and plan to PCT wk16-19 Nolva 40/40/20/20 (wk20-21 10/10?)

Also of note, I received a bonus recently and put it to good use...

 

[Marne40]

I can't believe it's been 9 months since I posted in here!

Work has been crazy. I'm lead electrician on a 15 story high rise commercial building that we're trying to finish up within the next couple months. So to say I've been busy with work is an understatement.

Still lifting regularly but haven't been into the powerlifting gym since last summer. Time and money got in the way, as usual.

Did a little cycle of M1A/TBOL/4-andro that went well. I'm one month post PCT and body weight standing at 220 with similar BF% to last year.

Still running 531 but just received the WBB Book of Methods and I'm excited to dig into it today (snow day!) and find some new 'methods'!

531 TMs are
Squat 390
Bench 290
Dead 385
OHP 170

Hoping to start getting my dead back up and finally get over 200 with OHP. Deficit deads will be my friend I think as I'm having trouble off the floor. Need to find a way to work hamstrings at home too.

Looking at the next cycle and I've decided to join the dark side. Have T-Cyp and Var on the way and source threw in some T-Prop.

Plan is
wk1-12 Cyp 200 2x/wk
wk10-15 Var ~10-40mg/day

Considering including the prop at the beginning for the first few weeks and of course would love to hear anyone's thoughts/experiences/opinions on doing so. Had also considering trailing with it for weeks 13-15. As this is my first time with test I think it might be interesting to start out with a short ester to see how it affects me and be able to quickly change protocol if necessary. However I am also concerned with increasing aromatization by dosing both the cyp and prop over the first few weeks.

I will have exem on hand throughout and plan to PCT wk16-19 Nolva 40/40/20/20 (wk20-21 10/10?)

Also of note, I received a bonus recently and put it to good use...

View attachment 212388

Welcome back

 

[SkRaw85]

Book of Methods is crammed full of knowledge. Damn good addition to your library. It will work well with the test and var too

 

[Hyde]

Congrats on the sweet db rack and job opportunities (better to be needed & appreciated than be scrapping for opportunity)!

Book of Methods will be eye-opening. I have never read it, but I have listened to every podcast and video ever recorded of Louie, his old movies, read EliteFTS articles for over a decade at this point, so I feel pretty comfortable in the gist of that flavor of conjugate training. It’s not the only way of training, but there’s some useful tricks for anyone to try to get better.

You can always do good mornings and RDLs for hammy work at home with just a barbell or dbs. Split squats and lunges too. If you have bands you can add some band leg curls for very minor work, and you can jam your heels/ankles under a power rack for Nordic hamstring curls. If sled work is an option outside, dragging that is easy volume to recover from and Lou is huge on it for this and active recovery work or warmups or finishers. You can also do lying leg curls on a bench if someone loads a db between your ankles, but I don’t feel that transfers for a strength athlete, just hypertrophy.

If your floor strength is weak and you aren’t losing position, paused Legpress or pausing before each rep of high-handled Trapbar work (in the compressed position before you blast off) for sets of 6-8 work well. Or just generally getting stronger can be the answer.

Put the Prop at the end. 500mg/wk of prop the last 2 weeks with the VAR (assuming you got one vial & are running 400mg the entire time). Consider grabbing a little HCG to run a low dose throughout the cycle so your recovery in PCT will be much easier.