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Frank is getting ALPHA with Alphamax

Thanks guys. Feeling pretty great about the programming change and the way this run is going.

Also, finished up my Hypermax samples today. Definitely noticed some great energy off of it and definitely some focus too. I'll write up a full review either today or tomorrow. I wish I had tried 1.5 scoops although I fear 2 definitely would have been too much.
 
frankz2 said:
This is week 1 of just my second cycle.
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You're doing it perfectly. Most people struggle to follow the program properly and go too heavy at the beginning. You're nailing constant rep PRs, which is the intention at the beginning to establish a good base.
 
frankz2 said:
I was really tempted to up the weight more since I went beyond every AMRAP set but its better this way.
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Once it's distilled down, 5/3/1 is another permutation of what is known as block periodization, which is a rather long-term system that can be used for anything.
 
Rodja said:
Once it's distilled down, 5/3/1 is another permutation of what is known as block periodization, which is a rather long-term system that can be used for anything.
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not to mention the fact that all the undulation keeps it from being boring! I personally use a daily undulating block periodization in my own personal programs
 
Rodja said:
I'd like to see a breakdown of that, if possible.
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it's block style DUP with auto-self regulation
M - Hypertrophy 4x8+ cascading down to 3x5+
W - Power 5x3 cascading down to 3x3 then 3x2 for the final 2 weeks
F - Strength 5x5+ cascading down to 3x1+
 
Quads_of_Stee said:
it's block style DUP with auto-self regulation M - Hypertrophy 4x8+ cascading down to 3x5+ W - Power 5x3 cascading down to 3x3 then 3x2 for the final 2 weeks F - Strength 5x5+ cascading down to 3x1+
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Kinda block in spirit like Juggernaut Method.
 
I just pick things up and put them down !
 
Just thought I'd mention that I didn't get my Deadlifts in yesterday as I got off work late and spent the night with the lady friend. Will be hitting the gym this morning and updating after.
 
Quick update before heading to bed.

12/13 Deads BW-275.25

Deadlifts- 220x5, 255x5, 290x10
Hyper extensions - 3xBWx15, +10x15, +10x15
Hanging Leg Raise - 4xBWx10, BWx12

Weighed in pretty heavy today, likely a result of going out to dinner and carving up last night. My max set felt super easy. I likely could have hit 15 with straps, maybe more. Overall felt very strong today.
 
Oh it's a party now!
 
At first it was a nightmare. I've made a conscious effort to work on my flexibility though and it's not much of a problem. I think it is pretty comfortable now. I do think it makes breaking from the floor a touch more difficult however.
 
12/15 OHP

OHP - 145x3, 165x3, 185x5
Dip - 4xBWx15, BWx18 PR
Chin up - 4xBWx10, BWx9

Everything felt good. Still same feelings on this Alphamax so there hasn't been much new to report. Confidence still up, weight still up, joints still cracking, and physique still feeling a touch leaner even with the weight gain. Overall not a bad word to say.
 
frankz2 said:
12/15 OHP OHP - 145x3, 165x3, 185x5 Dip - 4xBWx15, BWx18 PR Chin up - 4xBWx10, BWx9 Everything felt good. Still same feelings on this Alphamax so there hasn't been much new to report. Confidence still up, weight still up, joints still cracking, and physique still feeling a touch leaner even with the weight gain. Overall not a bad word to say.
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Solid presses man!!
 
It's getting beastly in here already!!!
 
12/16 Squats BW - 274.75

Squats - 230x3, 265x3, 305x6
Leg Press - 367x15, 417x15, 417x15, 417x15, 437x15
Seated Leg Curl - 105x10, 105x10, 115x10, 120x10, 125x10

I normally hate night time workouts but felt really strong tonight for some reason. Definitely felt like I could have done more reps on my AMRAP but my form got loose on my sixth rep so decided to call it a set as I had already done more than I expected. Having done 315 for 3 two weeks ago, I was really only expecting 4 or 5 but man I think I could have probably done 8 or so. All things looking up still besides the girlfriend now being gone for the rest of this run so the increased libido isn't ideal.
 
frankz2 said:
12/16 Squats BW - 274.75 Squats - 230x3, 265x3, 305x6 Leg Press - 367x15, 417x15, 417x15, 417x15, 437x15 Seated Leg Curl - 105x10, 105x10, 115x10, 120x10, 125x10 I normally hate night time workouts but felt really strong tonight for some reason. Definitely felt like I could have done more reps on my AMRAP but my form got loose on my sixth rep so decided to call it a set as I had already done more than I expected. Having done 315 for 3 two weeks ago, I was really only expecting 4 or 5 but man I think I could have probably done 8 or so. All things looking up still besides the girlfriend now being gone for the rest of this run so the increased libido isn't ideal.
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That's why we have high speed internet connections.
 
12/18 Bench

BB Bench - 195x3, 225x3, 250x9 PR
Incline DB - 5x10 (explosive)
BB row - 85x10, 105x10, 105x10, 105x8

Huge bench PR today. Went in thinking I would be around 6, ended up getting 9. First 8 reps were quick and explosive. The ninth slowed down some but was still alright. Possibly could have gotten 10 but didn't want it to be sloppy and slow and require a spot. Incline DB presses were lighter weight this week but much more explosive as opposed to 3/4 rep partials emphasizing TUT as I had been doing. I also had to switch from DB as they only go up to 100 at my gym and used an EZ bar for my rows. Is there an easier way to do this? It felt pretty great, but I didn't know if there was another solution I hadn't considered.

Only two days left and I'm really sad to see this end. I took a couple pictures last night and there is a definitely a significant difference. Almost too much, leading me to believe I haven't been drinking enough water or eating enough carbs or something but I will post those up in the next day or two with my final review.
 
Got two of these bad boys on the way currently. Logs like yours made me buy AlphaMax!
 
Thanks guys. 1RM conversion charts all point to me being able to finally break that 315 bench so that's exciting. Makes me tempted to test it but better to keep my nose to the pavement and pound these workouts. I'll be past it before I know it.
 
frankz2 said:
12/18 Bench BB Bench - 195x3, 225x3, 250x9 PR Incline DB - 5x10 (explosive) BB row - 85x10, 105x10, 105x10, 105x8 Huge bench PR today. Went in thinking I would be around 6, ended up getting 9. First 8 reps were quick and explosive. The ninth slowed down some but was still alright. Possibly could have gotten 10 but didn't want it to be sloppy and slow and require a spot. Incline DB presses were lighter weight this week but much more explosive as opposed to 3/4 rep partials emphasizing TUT as I had been doing. I also had to switch from DB as they only go up to 100 at my gym and used an EZ bar for my rows. Is there an easier way to do this? It felt pretty great, but I didn't know if there was another solution I hadn't considered. Only two days left and I'm really sad to see this end. I took a couple pictures last night and there is a definitely a significant difference. Almost too much, leading me to believe I haven't been drinking enough water or eating enough carbs or something but I will post those up in the next day or two with my final review.
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Is there a T-Bar in your gym?
 
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