Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Getting bigger and leaner with Alpha, 550, and Epi-V.

Lol I never noticed.
 
I don't know if you posted an answer to this or not, are you doing progress pics at a specified point or just after photos? I am interested to see this stuff in action as your workouts look good and your diet is reported good.
 
I'm going to do progress just trying to determine when, if il do them soon or wait till I drop 550 and bring in epi.
 
Wanted to say thanks for following too drew.
 
Was wondering guys, would doing deadlift with a wider stance, not quite sumo but wider then normal and going with your arms between your legs like sumo. Do you think it would take some stress off my lower back. I know I have more flexibility with my legs wider so I'm wondering if for some people going wider might be easier.
 
PREracing25 said:
Was wondering guys, would doing deadlift with a wider stance, not quite sumo but wider then normal and going with your arms between your legs like sumo. Do you think it would take some stress off my lower back. I know I have more flexibility with my legs wider so I'm wondering if for some people going wider might be easier.
Click to expand...
try it and see, very individual

i see some new bumps on your back pre :thumbsup:
 
Those are the beginning pictures, I think that's from the work I put in between cycles. I, really going to push this cycle, I want to push the legs to and get these deadlifts going. Il try the wider stance my next back day.
 
If I'm decent at a single thing, it's deadlift, and I know a few tremendous deadlifters that I try to learn from, so I'll caution my .02 here - if you're pulling with grip between legs, you will be strongest and safest with the traditional wide stance of sumo. Obv a bigger framed guy will be just outside the lines and a smaller framed guy of your height may be comfier just inside, but proportionally it will be wide and toes slightly outward (not sideways, just a V you're comfy with). Sumo uses much more leg than traditional and is well-suited to guys with shorter arms because it's easier to spread the knees to get down to the bar. Leg drive is what begins it and the back will allow you to finish anything you can clear from the floor typically. If you're a natural bencher Sumo is where it's at. But you do not look like one at all, and traditional will be much stronger for you (like me).

Both stances will decimate your back if you can't maintain a neutral lower back thru the lift. Sumo should be less lower back intensive power-wise, but it's still very easy to round if you aren't careful. Stay light til you feel super confident, higher reps of 8-12 until you get comfy. Do touch and go's for superior TUT; we aren't powerlifting so dead pulls every rep aren't necessary. Don't bounce it, solid form should be maintained on descent as well as it glides down shins or you'll pull too far out from body and round. You'll get it!
 
Hyde said:
If I'm decent at a single thing, it's deadlift, and I know a few tremendous deadlifters that I try to learn from, so I'll caution my .02 here - if you're pulling with grip between legs, you will be strongest and safest with the traditional wide stance of sumo. Obv a bigger framed guy will be just outside the lines and a smaller framed guy of your height may be comfier just inside, but proportionally it will be wide and toes slightly outward (not sideways, just a V you're comfy with). Sumo uses much more leg than traditional and is well-suited to guys with shorter arms because it's easier to spread the knees to get down to the bar. Leg drive is what begins it and the back will allow you to finish anything you can clear from the floor typically. If you're a natural bencher Sumo is where it's at. But you do not look like one at all, and traditional will be much stronger for you (like me).

Both stances will decimate your back if you can't maintain a neutral lower back thru the lift. Sumo should be less lower back intensive power-wise, but it's still very easy to round if you aren't careful. Stay light til you feel super confident, higher reps of 8-12 until you get comfy. Do touch and go's for superior TUT; we aren't powerlifting so dead pulls every rep aren't necessary. Don't bounce it, solid form should be maintained on descent as well as it glides down shins or you'll pull too far out from body and round. You'll get it!
Click to expand...

This is awesome Hyde. I thank you for the info. I was trying before to go narrow stance and arms outside of legs but was having issues with my arms hitting my knees or something like that. I'm thinking making my stance wide enough to use a inside grip it will help with me keeping my back from not rounding. It should also allow me to push my hips forward as I use my legs.
 
Exactly. Begin the lift by placing shins virtually against or against bar for Sumo, shoulders and chest back arms straight down and spread the knees outward instead of leaning fwd to get down to the bar. Practice looking up and going down to grab by feel. This will help keep shoulders from going over the bar (Sumo is a teeter totter and you need all your moment of inertia behind bar).

Grip the holy crap out of bar, take tension/slack out of the bar, completely forget about your arms (never row or curl the weight), and start the pull by thinking 'Lean back and pull feet thru the earth'. You must pull fiercely to begin the ascent, but this is a whole body motion and NOT a yank off the floor. As the bar rises you will contract glutes to powerfully extend the hips to pull thru the lift.

Sorry if this is tmi. Youtube Dave Tate or somebody teaching sumo for more info or a more educated opinion.
 
Iv seen some video with mark bell and Tate, also have watched Dan green lift some, awesome sumo puller.
 
Great log so far bro. Keep working hard and the gains will come. We got faith in you brother!
 
Hyde said:
If I'm decent at a single thing, it's deadlift, and I know a few tremendous deadlifters that I try to learn from, so I'll caution my .02 here - if you're pulling with grip between legs, you will be strongest and safest with the traditional wide stance of sumo. Obv a bigger framed guy will be just outside the lines and a smaller framed guy of your height may be comfier just inside, but proportionally it will be wide and toes slightly outward (not sideways, just a V you're comfy with). Sumo uses much more leg than traditional and is well-suited to guys with shorter arms because it's easier to spread the knees to get down to the bar. Leg drive is what begins it and the back will allow you to finish anything you can clear from the floor typically. If you're a natural bencher Sumo is where it's at. But you do not look like one at all, and traditional will be much stronger for you (like me).

Both stances will decimate your back if you can't maintain a neutral lower back thru the lift. Sumo should be less lower back intensive power-wise, but it's still very easy to round if you aren't careful. Stay light til you feel super confident, higher reps of 8-12 until you get comfy. Do touch and go's for superior TUT; we aren't powerlifting so dead pulls every rep aren't necessary. Don't bounce it, solid form should be maintained on descent as well as it glides down shins or you'll pull too far out from body and round. You'll get it!
Click to expand...

I would not recommend to someone who is not very experienced nor who has a back problem to do touch and go deadlifts because this is quickest way to **** your back up and/or reinforce bad technique. More often than not, the first rep or two look OK then form starts going to hell because their setup never gets properly reset before the next pull. Reset on every pull. I'm a competitive deadlifter so I've shot my share of video of myself. Even during warmups for me of 12-15 reps @ 315, things and form felt "fine" but I cringed when I saw the video.
 
My advice is assuming OP has learned the form with the bar or extremely light weight already. Touch and go's will provide superior hypertrophy, his primary goal. They are more dangerous, like you said, and shouldn't be used until form can be maintained.

But they are doable properly, as long as the lifter doesn't pull to absolute failure or using heavy percentages of 1RM. That's when form is gonna crap out and bar path or back is gonna get out of line.
 
I have only deadlifts once Hyde, but I'm very aware of how my form is and once my form faults I reset completely and get back to it. When doing back workout with the issues I have had I be sure to get my form right or risk more pain. I appreciate all your help Hyde.
 
Day 20 - 150.8 (+5.3lbs) back day

Well today's workout was not bad. Stomach was bothering me this morning, I always have a issue eating fiber but I love my shredded wheat. Anyway deadlifts went ok, slight discomfort in my lower back but I just worked through it. The big thing is seeing how my back feels later today and tomorrow.

Deads
95x5
95x5
135x5
135x5
185x5

Yates rows
115x10
135x10
155x7

Close grip pull downs
100x10
120x10
140x6
120x6

Bent over DB rows
55x10
65x10
65x10

Seated V Bar row
100x10
120x10
140x7

Seated rear delt flys
70x10
85x5
70x7
55x8
 
Me+Shredded Wheat = stay away from enclosed spaces with me if you value your nasal hair. So tasty tho!
 
That's how today is going, I'm hoping gut health might help me out alittle.
 
Well good news so far is back is feeling good. I'm ready to hit shoulders tomorrow and will make sure I stretch out my psoas before bed tonight and we will see if that prevents my back from locking up tomorrow.
 
PREracing25 said:
Well good news so far is back is feeling good. I'm ready to hit shoulders tomorrow and will make sure I stretch out my psoas before bed tonight and we will see if that prevents my back from locking up tomorrow.
Click to expand...

The only thing that has ever worked for my back cramping is taurine, magnesium, potassium, water, and saving lower back critical work for the end of any workout. That and a good lifting belt to distribute pressure, some cream like icy hot before and after, and wrap it all up with stretching properly post workout + a hot shower with focusing the stream on the lower back for several minutes. It's a lot of work to get rid of that shyt for sure
 
Yeah luckily it's not so much back pumps like I got on andro. I am dosing 8g of taurine split which I need to take now lol. It's just that one muscle that I loosen up and it snaps back tight which causes my pain. Il get it figured out I have another ART appointment tomorrow.
 
Day 21 - 151.7 (6.2lbs) here comes the weight boys.


Ok so on tap today was shoulders. I enjoyed this workout and it felt really good. I bumped up my shrugs another 20lbs which was great. My back is doing a lot better today then I thought it would be, so that confirms that I just need to keep that muscle stretched out so it won't get tight again. Looks like alpha is now fully kicked in as the weight is now starting to climb. That means its time to keep the diet in check and watch the lean muscle build.


Military Press
65x10
65x10
85x10
45x10

BB upright rows
45x10
65x10
75x10
85x6

BB shrugs
155x10
205x10
245x10 (PR)
135x10

DB seated shoulder press
3 sets of 10 with 30s

Face down DB rear delt raises SS with bent over DB rear delt raises
15x10 - 15x10
15x10 - 15x10
15x10 - 15x10

DB front raises SS with DB side raises
15x10 - 15x10
15x10 - 15x10

My shoulders were smoked after this, I did however hit the wheel of death after this for 10, I'm hitting the wheel as much as my core can take.
 
Well I was feeling pretty good, I'm a little sore now but that should die down some.
 
Good to see that weight going up! 6lbs on a smaller frame like yours is pretty significant
 
Montego1 said:
Good to see that weight going up! 6lbs on a smaller frame like yours is pretty significant
Click to expand...

You sir are very right, this is going to get good. Well it already is but it will get even better.
 
3clipseGT said:
Yeeaaaaa buddyyy!!!
Click to expand...

My ART doctor is great only problem is when he finds your pain tolerance. Damn he killed me today. Won't stop me though. Bi's and tri's tomorrow.
 
Oh and micro and hemavol on tap tomorrow. Pump city.
 
I don't get what all the fuss surrounding hemavol is all about. Been there done that. Was subpar for me compared to others. Total waste
 
Iv heard good and bad. Hopefully it just does not taste like crap lol
 
3clipseGT said:
Should be very good for pumps, hopefully whatever bodypart you train doesnt fall off from being so pumped! Haha
Click to expand...

We shall see, bi's and tri's
 
Hemavol is way too expensive, but if you're willing to take enough it really works better than any combo of agmatine and cit mal and others I've played with. I have a tub of lemon in my warchest waiting; it's always fun but idk if I'll buy another. 16 servings in a tub is not cool.
 
Hyde said:
Hemavol is way too expensive, but if you're willing to take enough it really works better than any combo of agmatine and cit mal and others I've played with. I have a tub of lemon in my warchest waiting; it's always fun but idk if I'll buy another. 16 servings in a tub is not cool.
Click to expand...
Agreed
 
Montego1 said:
Good to see that weight going up! 6lbs on a smaller frame like yours is pretty significant
Click to expand...

^^^^^ Agree. Pre you are really progressing here for a hardgainer! Pat yourself on the back brother!
 
Day 22 - 150.6 (+5.1lbs)

I dropped a little weight from yesterday but it was probably some water and I missed my protein amount yesterday. I started taking gut health this morning and now that I think about it my stomach feels better this morning at work then it has in awhile maybe placebo but I doubt it. So I got kinda passed at the gym this morning because a guy was supersetting cable curls and cable push downs, which is no problem. The problem I had with it was he would do a set, go walk around the gym for 3 - 4 minutes then come back and repeat. So he was MIA and I walked over to do something and he walks out of nowhere and is like "I'm in the middle of a set you mind hanging out for a minute." So I went and did a few more things and saw he finished up and then he starts doing cable pull over I think. I wanted to go hit him but maybe I'm just over reacting. Anyway bi's and tri's went well got a pretty good pump going to the strength felt good. Chest is feeling more full for sure and is deff growing. I think the next set of noodz will be posted once I drop 550 for epi-v.

Seated DB curl SS behind the head DB tricep extension
30x10 - 40x10
30x10 - 45x10
35x10 - 50x10

BB preacher curl

Worked up from 35 to 65 and then did a drop set by 10lb increments back to 35.

Tricep push downs
40x10
50x10
60x7

Standing skull crusher cable curls
4 sets on each arm

Close grip under hand pull up SS dips
4 sets of 10 reps

Close grip bench - big focus on pressing with my triceps
45x10
95x10
95x5
 
kenpoengineer said:
^^^^^ Agree. Pre you are really progressing here for a hardgainer! Pat yourself on the back brother!
Click to expand...

Thanks for the kind words kenpo. I'm trying to bust my a$$ and also do a solid log for finaflex to try and get there products out there, they deserve it. The products are great, some people I think just think that if its not a methyl it won't work which is not true at all.
 
What's your diet look like bro? Maintenance? Current cals? Macro breakdown etc Sorry if you've posted it already.
 
Running slightly below maintenance, I know it's a broad range but in between 2300 and 2700 cals, I'm an ecto so this is below maintenance for me. A least 175 grams of protein more the better. 100 carbs a little over a little under. Less than 50 grams of fats. Hopefully that's what your looking for Luke. I'm glad your in here.
 
i would be pushing the cals a bit more, carbs as well, while running the 1-alpha
you are going to be hard-pressed to add fat anyway with your metabolism, and if you do it should be rectified with the 550/epiV combo to follow
 
I am all about adding in some carbs, in turn when I add carbs it will also up my cals a little too so it should go hand in hand. Thanks for the advice snags.
 
PREracing25 said:
I am all about adding in some carbs, in turn when I add carbs it will also up my cals a little too so it should go hand in hand. Thanks for the advice snags.
Click to expand...

Damn it....I said this like eight pages ago....
 
Sorry monte, I have to worst memory. I wanted to give the low carbs a try. But il bump them up today and start there.
 
You must log in or register to reply here.
Back
Top