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Kenny Powers Gets Back into Baseball with LGD

The only PB without sugar added is the Kroger brand. Am I the only one that notices this ****? Stop adding sugar to ****ing peanut butter. If I wanted sugar in my peanut butter I'd eat a damn pb&j. Thank you that is all.
 

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Audioph1x said:
The KStar vids are very cool. I'm fukkin excited about it. Haven't checked out super D's stuff yet but I will this weekend. Thanks again man.

Did you start the RTS with a specific template, use his "basic avatar template" from the forum, or make it up as you go?

It seems like the couple things I've read on PLTW and his article forum are saying it's all lifter dependant. Maybe I got the wrong impression or missed something.
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Yeah KStar knows his stuff, so does SuperD tho so be sure to take a look.

I used the generalized intermediate template and customized the exercises for myself. They were the same for the most part, i just switched up some of the supplemental/secondary supplementals (eg: switched pause squats for box squats and one of the upper accessories for dips).

Audioph1x said:
The only PB without sugar added is the Kroger brand. Am I the only one that notices this ****? Stop adding sugar to ****ing peanut butter. If I wanted sugar in my peanut butter I'd eat a damn pb&j. Thank you that is all.
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I use Smucker's Natural and its just peanuts and salt.
 
jswain34 said:
Yeah KStar knows his stuff, so does SuperD tho so be sure to take a look.

I used the generalized intermediate template and customized the exercises for myself. They were the same for the most part, i just switched up some of the supplemental/secondary supplementals (eg: switched pause squats for box squats and one of the upper accessories for dips).



I use Smucker's Natural and its just peanuts and salt.
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I appreciate the info brother. Thank you. Gonna check up on some super D stuff right now and try some tomorrow.

Good, that's what I was hoping you would say in regards to the intermediate template. I am going to get a rough draft up and go from there.

One question, though. When it says "x3 @ 9 (load drop) no drop sets". Does that means keep working up until you hit a triple @ 9 rpe, drop the weight 5% and hit triples until you hit 9 rpe with that weight?
 
Audioph1x said:
I appreciate the info brother. Thank you. Gonna check up on some super D stuff right now and try some tomorrow.

Good, that's what I was hoping you would say in regards to the intermediate template. I am going to get a rough draft up and go from there.

One question, though. When it says "x3 @ 9 (load drop) no drop sets". Does that means keep working up until you hit a triple @ 9 rpe, drop the weight 5% and hit triples until you hit 9 rpe with that weight?
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If it were to say "5-7% drop sets" then yes, youd drop the weight 5-7% and continue doing triples until you reached an rpe 9 with that weight. You will do 5-7% and 6-9% both during the program.

But, in that example you just gave that is in the first week, you don't do any drop sets. Tuscherer calls it an "intro week" basically. He says its there just to start to get you acclimated with that style of training.

I'd recommend doing it if you werent on hormonals, but i borderline feel like thats a waste of a week of your cycle. Although, i forget how long you said you'll be on LGD for...if you think there is enough time then I'd definitely recommend that first week since that sort of frequency is a big change and its possible you will get wrecked from it initially. You will be itching for some more work but its worthwhile to do w1 as is imo.

Edit: and on the fatigue sets, you just repeat the same weight until you get to the prescribed rpe that corresponds with the % chart (which is on PtW).
 
jswain34 said:
If it were to say "5-7% drop sets" then yes, youd drop the weight 5-7% and continue doing triples until you reached an rpe 9 with that weight. You will do 5-7% and 6-9% both during the program.

But, in that example you just gave that is in the first week, you don't do any drop sets. Tuscherer calls it an "intro week" basically. He says its there just to start to get you acclimated with that style of training.

I'd recommend doing it if you werent on hormonals, but i borderline feel like thats a waste of a week of your cycle. Although, i forget how long you said you'll be on LGD for...if you think there is enough time then I'd definitely recommend that first week since that sort of frequency is a big change and its possible you will get wrecked from it initially. You will be itching for some more work but its worthwhile to do w1 as is imo.
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Okay, so week 1 is really just working up to the prescribed rpe? So x3 @ 9 would mean work up to a set of 3 with about a rep left in the tank. And that's the top working set, right?

I've got 5-6 more weeks on lgd depending on a couple things. I may keep it going for 10-12 weeks total if I feel up to it . I'll probably be anxious to start with more volume, but I'm not going to let short term wants overpower my long term needs if that makes sense.

If your advice is to start at week 1, then that's what I'll do. I don't want to jump right in and **** myself mentally or physically.
 
Audioph1x said:
Okay, so week 1 is really just working up to the prescribed rpe? So x3 @ 9 would mean work up to a set of 3 with about a rep left in the tank. And that's the top working set, right?

I've got 5-6 more weeks on lgd depending on a couple things. I may keep it going for 10-12 weeks total if I feel up to it . I'll probably be anxious to start with more volume, but I'm not going to let short term wants overpower my long term needs if that makes sense.

If you're advice is to start at week 1, then that's what I'll do. I don't want to jump right in and **** myself mentally or physically.
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Feeling lazy so I'm gonna keep it short, yes to your first paragraph and i think what you said in regard to that decision is an intelligent one.
 
Can you give a brief layout of the new workout template? Have you started it yet?
 
Bult said:
Can you give a brief layout of the new workout template? Have you started it yet?
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Yeah, bud. Sorry things have not been updated in a few days. Work has been busy..well **** work is always busy.

I just started the RTS "intermediate template" program today thanks to some solid advice from jswain34.
Here's how today looked:
W1D1
Skwaats
Warmup bar x10
135 x5
185 x3
225 x2
275 x1
295 x4
315 x4 @ 9
Comp style bench
Warmup bar x10
135 x5
185 x5
205 x4 @ 9
3ct pause bench
135 x5
155 x5
165 x5 @ 8.5

As you can tell by the numbers, I wasn't feeling 100% today. I got a ton of sleep, but still felt like I was in a fog even after the mesomorph. It didn't really kick in for some reason. Either I'm building a tolerance to DMAA or I took it too close to a meal (~45 mins after 2 packs oatmeal with 2tbsp natty PB, 5 egg whites, 2 cups 2% milk). Looking back now, I should have waited a little longer, but I'm also definitely building a tolerance.

Day 23 LGD @ 10mg
Starting to get a little brain fog. If anyone knows some discount codes for Dermacrine or epiandro hit me up please. Feeling full all day long. Ordered some 10mg caps from a popular vendor and they're definitely legit. Seeing more muscle definition in my whole body. Cut back significant amounts of sodium and that definitely helps. Feeling full all day. We shall see. Dosing 6.25mg exem E3d; seems to be going well.
 
I need to find a gym partner lol. It would be nice to go heavier on bench and add some volume to my ****ty bench.
 
Audioph1x said:
I need to find a gym partner lol. It would be nice to go heavier on bench and add some volume to my ****ty bench.
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Just go down to the local middle school and find a few kids, even though you don't need their help.
 
W2D1 RTS
Foam rolled quads, hamstrings, lower and upper back, hips, glutes, groin area. Doubled red band bw squats focusing on spreading the floor and keeping knees out. Red band rotator cuff shoulder rotations keeping elbow at 90°.

Conventional deads
Warmups 10, 5, 3, 2 plate, quarter, etc until 315
Hit singles @ 315, 365, 405
Added loose belt and chalk
430 x4 @ 9

Floor bench
225 x4 @ ~8.5

Finished with front squats
185 x6 @ 8

I could have gone heavier on the front squats and on the floor bench, but I doubt I had 2 more in the tank after that last rep @ 430. I could have gotten 1 more, but it would have been sloppy Haha.

I'm not positive that I'm doing the program right as far as working up to the top set goes. Wondering if I should be hitting multiple sets of the prescribed rep range in order to feel out how the top set will go. I like the template so far, excited to see how it goes.

LGD day 24
10mg cap in the morning
Want to add a base for them good clean feels, about to browse the auction thread and see what I can find. I still have my doubts about the liquid LGD, but these caps are on point. Feeling good all day.
 
Test base? Epiandro? This could be a chance to try trest. Any benefit from 50mg oral PWO as a base? Or not worth it?
 
What a day would look like for if the program called for x3@9 on deads:
135x5
225x5
275x5
315x4
365x4
405x3@5
[email protected]
475x3@8
495x3@9

So once you start getting past your warmups you want to start working in the prescribed rep range.

Edit: for an example of lets say dips for repeat sets for x7 with 4-6% fatigue youd be going from @7 (74% e1rm) to @9-9.5 (79-80% e1rm). Those are both pulled from the rpe chart off PtW.

So itd go like
Bwx7@5
+25x7@7
+25x7@7
+25x7@8
[email protected]
[email protected]

Those are just made up rpes but just trying to lay out an example here. You'd have a carrying number of sets based off your individual work capacity on that given day.
 
I would agree with the dermatrest option. How many weeks you have left? Would you extend the dermatrest past the LGD or end them both at the same time?
 
Bult said:
I would agree with the dermatrest option. How many weeks you have left? Would you extend the dermatrest past the LGD or end them both at the same time?
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For the LGD about 5ish weeks I guess, maybe more depending on how I feel. I know it's frowned upon to run LGD upwards of 10 weeks, but I haven't ruled that out.

I would just run it, whether it be trest or dcrine, until the end of LGD I guess. Like I say, I haven't used either of them so I'm open to discussing options. The increased likelihood of nasty sides definitely makes me apprehensive about trest. I would keep the dose super low obviously, but I dunno.
 
jswain34 said:
What a day would look like for if the program called for x3@9 on deads:
135x5
225x5
275x5
315x4
365x4
405x3@5
[email protected]
475x3@8
495x3@9

So once you start getting past your warmups you want to start working in the prescribed rep range.

Edit: for an example of lets say dips for repeat sets for x7 with 4-6% fatigue youd be going from @7 (74% e1rm) to @9-9.5 (79-80% e1rm). Those are both pulled from the rpe chart off PtW.

So itd go like
Bwx7@5
+25x7@7
+25x7@7
+25x7@8
[email protected]
[email protected]

Those are just made up rpes but just trying to lay out an example here. You'd have a carrying number of sets based off your individual work capacity on that given day.
Click to expand...

Thank you brother. You just cleared it up for me.
 
bighulksmash said:
Dermatrest bro split doses. Keep blood levels up there . I did upto 200ngs oral trest a day for 4 weeks . Bad choices ....
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So oral trest @ 50mg pwo is solely for aggression and would not be beneficial as a base? The problem is the short half life of oral trest..correct? And dosing oral trest throughout the day is annoying I guess.
 
Audioph1x said:
So oral trest @ 50mg pwo is solely for aggression and would not be beneficial as a base? The problem is the short half life of oral trest..correct? And dosing oral trest throughout the day is annoying I guess.
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It was hard to stay on top of with an ai.
Id recommend derma trest if u really wanted a good base.
 
Oh I wasn't calling you moron or anything. I just know I had some e related sides at 100mg, I couldn't imagine double that. How much weight did you gain and how long were you at that dose?
 
Bult said:
Oh I wasn't calling you moron or anything. I just know I had some e related sides at 100mg, I couldn't imagine double that. How much weight did you gain and how long were you at that dose?
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6 weeks i think. 30lbs of fat and water lol
Atleast i hoped some was water.
 
Ya mahscles are ova 70% water, keep drinking you idiot!
 
Hows it goin in here man
 
jswain34 said:
Hows it goin in here man
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It's going pretty good man thanks for asking. On week 2 of the RTS intermediate. I had to take a few days off right after day 1 of week 2 due to some work issues, hope it won't hurt me too much. Here's today's workout :

RTS W2D2
Conventional deads
Warmup
SLDLs bar x10
Conventional
135x5
185x5
225x2
275x1
315x1
365x3
405x5 @9
395x5 @8.5
395x5 @9.5

Pin press about 0.5" off chest
Barx10
2x135x5
185x5
225x5 @9
225x3 @9.5 muffed that up..
195x3 @7.5
195x3 @8.5
195x3 @9.5

Still trying to get the feel for RPE stuff and still weaker than a 7th grader, but feeling pretty good.

Today marks the 5th week of LGD. Thinking about bumping up to 12.5mg as I have some liquid LGD (10mg cap + 0.25ml). Even if the liquid is bunk I'll still be at 10mg hah.
 
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