SweetLou321
Well-known member
Same reasons as rodja. Except im sore, all the time lol.
Swollen87's training log
- Thread starter swollen87
- Start date
Rodja
Board Sponsor
I think my body got used to the amount of volume I did back in the day along with MMA. This is easy compared to that hell I used to go through everyday.
swollen87
Well-known member
x2.... i wrestled for 16 years.... all year round for the most part....
after most of my workouts, i still have that insane drive to go do more... and i almost never get sore....
im also only 23.... could play a part in it. SQUATS TOMORROW
swollen87
Well-known member
Back
close grip cable rows
220x10,10,10,10
each set supersetted w/ wide grip Pullups
10,10,10,10,10
Face pulls
70x 10,10,10,10
Each set supersetted w chins
10,10,10,10,10
Db shrugs
100lb x 20,20,10
Supersetted w
preacher curls
80lbsx10,10,10
Db Pullovers
80lbsx10,10,10,10
Supersetted w neutral grip pullups
10,10,10,10,10
About 50 or so more pullups... lost count.
Just thought I would do something different for a day....
close grip cable rows
220x10,10,10,10
each set supersetted w/ wide grip Pullups
10,10,10,10,10
Face pulls
70x 10,10,10,10
Each set supersetted w chins
10,10,10,10,10
Db shrugs
100lb x 20,20,10
Supersetted w
preacher curls
80lbsx10,10,10
Db Pullovers
80lbsx10,10,10,10
Supersetted w neutral grip pullups
10,10,10,10,10
About 50 or so more pullups... lost count.
Just thought I would do something different for a day....
swollen87
Well-known member
Sumo deads135x10225x5275x5315x5365x1405x3 speed455x3 speed495x3 speed525x1565x1 (new PR for sumos) 405x5 dropset for good measure Now I know I shouldn't be pulling this often or doing so much volume,or doing back 2 days in a row, but explain this? Last week I hit a PR (550) sumo... this week I added 15 lbs to it? AFTER DOING BACK YESTERDAY?Edit (I will post an article here later)Did another 100 Pullups today 
Brought my post w/o meal to the gym instead of a shake6 sausage links 1whole pepper 1/2onion3 cups 2% milkOff tomorrow .. going to teach this kid how to squat tomorrow for a bottle of epi-tren from back in 09... anyone got any experience w those compounds?. BTW posting from my phone for now.. computer brokeSorry if its all bunched up
Brought my post w/o meal to the gym instead of a shake6 sausage links 1whole pepper 1/2onion3 cups 2% milkOff tomorrow .. going to teach this kid how to squat tomorrow for a bottle of epi-tren from back in 09... anyone got any experience w those compounds?. BTW posting from my phone for now.. computer brokeSorry if its all bunched up
Rodja
Board Sponsor
Sumos are not a back-heavy lift. It's mainly hips and thighs with a bit of upper back. The ROM is so short that the lats never should come into play, especially if you're spreading the floor with your feet and keeping a tight arch. The main thing that is going to limit sumos are the adductors and abductors.
swollen87
Well-known member
What sides did ph tren give you?I ran epi before... it was really mild... I'm more interested in the pro dienolone ....using it as a kickstart to a test e/Masteron cycle in the futureI'm afraid of trenbolone... don't think I need that yet... I've only run dimethazine,superdrol,halo winny and primo.... all pretty mild except dzine and superdrol... the strength gains from the pro-dienolone are what I'm interested in..(none of this anytime soon)
GeekPoop
Well-known member
oh, anyways those were my symptoms from the ph tren and my experience.
the real deal, yes. the ph, no i didnt. kept the dose at 60mgs too ; /
swollen87
Well-known member
holy f*ck its the ghost... where you been hiding?
how do you guys usualy eat on deloads, bcus in a week i feel like i have gained 2% bf lol
today is the last day of the deload... monday i am squatting
btw... the next 4-6 weeks, im going to be doing 70% of my max for 10 reps of everything .... trying to pack on some more muscle... with the exception of deadlifts
then 4-6 weeks of 5x5
then 5/3/1 until the comp (2 months)
so it would look like this (feels like im typing cycle plans lol)
week 1 deload (current)
weeks 2-5 hypertrophy work
weeks 5-10 5x5
ill prob deload here again, then once more before the competition
week 10 until competition 5/3/1
any suggestions for/against this? speak now or forever hold your peace
btw weight is sitting at 205 about 10-12% bf
i would like to be up to about 210 before a small cut to make 198 (i take 12 lb sh*ts)
opworm:inzer belt, ordered... cant wait...
GeekPoop
Well-known member
Hey swoll, on deload weeks fck around w different lifts and have fun. Try some new lifts out and see how they would maybe fit into future routines.
Plan looks fine but just really practice your lifting commands / pause bench.
And for your belt, use it lots!!! Belts = worthless unless you have strong abs so you'll be fine. Break it in quick
Too
Plan looks fine but just really practice your lifting commands / pause bench.
And for your belt, use it lots!!! Belts = worthless unless you have strong abs so you'll be fine. Break it in quick
Too
morry
Well-known member
Agreed Geek, I use deload and hard cuts to test out new exercises. Great time to mix things up.
I need to get a belt. Soon.
Yea Swoll, back from the dead. I gave u a shout out in Schwell's log. You gave that kid some great advice, he is lucky to have u following.
Be on the lookout for another Morry log....prob coming soon.
I need to get a belt. Soon.
Yea Swoll, back from the dead. I gave u a shout out in Schwell's log. You gave that kid some great advice, he is lucky to have u following.
Be on the lookout for another Morry log....prob coming soon.
Lukef2000
Well-known member
Foam rolling is for self mia fascia release. Muscle is surrounded my fascia and it can inhibit muscle growth. Try to imagine blowing up a balloon inside a cup. Once the cup is broken the balloon can grow more.
morry
Well-known member
The benefits of foam rolling are about endless. Do it, workout hard, do it again, grow and lessen DOMS. Plus you just feel better.
Swoll, did I get you on foam rolling? I forgot, but I remember some research I was doing got be doing it last year. I was slightly injured and overtraining while on cycle and the foam rolling saved the day. I still do it now while off cycle. I'm 28 and I've been running for years. As I've gotten older, my knees hurt more and more, but foam rolling literally makes a night and day difference. I know 28 isn't that old but when I run, I do on the road or concrete with Vibrams.
When I'm at the gym I hit the elliptical, but at home it's the road. For years I refused to run inside. Now, I'm wishing I would have when I could. Regardless, do not underestimate foam rolling.
How's the hammy Swoll???
Swoll, did I get you on foam rolling? I forgot, but I remember some research I was doing got be doing it last year. I was slightly injured and overtraining while on cycle and the foam rolling saved the day. I still do it now while off cycle. I'm 28 and I've been running for years. As I've gotten older, my knees hurt more and more, but foam rolling literally makes a night and day difference. I know 28 isn't that old but when I run, I do on the road or concrete with Vibrams.
When I'm at the gym I hit the elliptical, but at home it's the road. For years I refused to run inside. Now, I'm wishing I would have when I could. Regardless, do not underestimate foam rolling.
How's the hammy Swoll???
westhockey32
Member
Gave me alot to keep in mind for next week, great log!
TheMeatus101
Well-known member
Wow, i've missed alot being gone. Sorry bros, i was following lots of logs including this one, but havnt been on in a while. Put that work in Swolly.
swollen87
Well-known member
Jim Wendler's 5/3/1
One mesocycle lasts 16 workouts, or a little over 5 weeks.
Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.
Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance
Wendler recommends 3 workouts per week. Example:
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...
Optionally there is a second, less intensive, loading parameter:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5
Wave 2. Warmup, 70%x3, 80%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5
Substitutions
The main lifts can be substituted with variations (typically in subsequent mesocycles):
Squat - box squat, squat with bands, front squat, etc.
Bench press - board press, floor press, incline, etc.
Deadlift - rack pulls, deficit DL, etc.
Military press - push press, incline press, etc.
Assistance Work
Assistance work depends on your goals:
Base - just do the main lifts
Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps
Here is the "Strength" template assistance work from the book:
Squat Day
Squat: 5x10x50%
Lug Curls: 5x10
Bench Press Day
Bench Press: 5x10x50%
DB Rows: 5x10
Deadlift Day
Deadlift: 5x8x50%
Hanging Leg Raises: 5x12
Mil. Press Day
Mil. Press: 5x10x50%
Chins: 5 sets to failure.
sweetlou/rodja if either of you are still following is this enough for me to get started?
or do i really need to spend money on the ebook
One mesocycle lasts 16 workouts, or a little over 5 weeks.
Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.
Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance
Wendler recommends 3 workouts per week. Example:
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...
Optionally there is a second, less intensive, loading parameter:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5
Wave 2. Warmup, 70%x3, 80%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5
Substitutions
The main lifts can be substituted with variations (typically in subsequent mesocycles):
Squat - box squat, squat with bands, front squat, etc.
Bench press - board press, floor press, incline, etc.
Deadlift - rack pulls, deficit DL, etc.
Military press - push press, incline press, etc.
Assistance Work
Assistance work depends on your goals:
Base - just do the main lifts
Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps
Here is the "Strength" template assistance work from the book:
Squat Day
Squat: 5x10x50%
Lug Curls: 5x10
Bench Press Day
Bench Press: 5x10x50%
DB Rows: 5x10
Deadlift Day
Deadlift: 5x8x50%
Hanging Leg Raises: 5x12
Mil. Press Day
Mil. Press: 5x10x50%
Chins: 5 sets to failure.
sweetlou/rodja if either of you are still following is this enough for me to get started?
or do i really need to spend money on the ebook
SweetLou321
Well-known member
Jim Wendler's 5/3/1
One mesocycle lasts 16 workouts, or a little over 5 weeks.
Each mesocycle has 4 microcycles or "waves".
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.
Each wave has 4 workouts:
A. Squat + assistance
B. Bench press + assistance
C. Deadlift + assistance
D. Military press + assistance
Wendler recommends 3 workouts per week. Example:
Week 1: A1, B1, C1
Week 2: D1, A2, B2
Week 3: C2, D2, A3
Week 4: B3, C3, D3
Week 5: A4, B4, C4
Week 6: D4, etc. ...
Optionally there is a second, less intensive, loading parameter:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5
Wave 2. Warmup, 70%x3, 80%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5
Substitutions
The main lifts can be substituted with variations (typically in subsequent mesocycles):
Squat - box squat, squat with bands, front squat, etc.
Bench press - board press, floor press, incline, etc.
Deadlift - rack pulls, deficit DL, etc.
Military press - push press, incline press, etc.
Assistance Work
Assistance work depends on your goals:
Base - just do the main lifts
Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps
Here is the "Strength" template assistance work from the book:
Squat Day
Squat: 5x10x50%
Lug Curls: 5x10
Bench Press Day
Bench Press: 5x10x50%
DB Rows: 5x10
Deadlift Day
Deadlift: 5x8x50%
Hanging Leg Raises: 5x12
Mil. Press Day
Mil. Press: 5x10x50%
Chins: 5 sets to failure.
sweetlou/rodja if either of you are still following is this enough for me to get started?
or do i really need to spend money on the ebook
YES!
Or send me your email bruh.
But id recommend you buy 5/3/1 for powerlifting since its basically the original book plus more.
Also those percentages are off a lil.
Wave A-65%x5, 75%x5, 85%x5+
Wave B-70%x3, 80%x3, 90%x3+
Wave C-75%x5, 85%x3, 95%x1+
Wave D-40%x5, 50%x5, 60%x5
Or you can do your deload as
Wave D-65%x3, 75%x3, 85%x3 then after the next meso cycle use the standard 40/50/60x5
Or you can try 3/5/1 where wave a and b are switched if you find it helps you.
Will start following along again also...
PS. That template is also off.
There should be pull-ups inbetween your bench and press sets. Also your pulling work should match you pressing work.
Look for the dave tates periodization template, much better for you with some tweaks.
SweetLou321
Well-known member
Also you can workout 4 times a week, doesnt have to be 3 times
SweetLou321
Well-known member
you got the books now...just read them and ull have all your answers pretty much
swollen87
Well-known member
thanks man, ill be reading soon
decline bench
135x10
225x5
250x5
275x3
295x3
305x3
some explosive work
250x6,6,6 as explosive as possible
neutral grip db incline
115x6,6,6
flys
rope pushdowns
80x20.20
SweetLou321
Well-known member
no prob man, got any questions. just ask
swollen87
Well-known member
just a few more days, and ill give this thing a fair shot....
just been messing around with numbers trying to find 1rms n what not
deadlifts today..
135
225
315x5
405x5
505x3
545x1
575x1 ( i think if i try to go from 405 to 600 i can pull it ... what you think?)
estimated bench max is 355...' ill test that this week
just been messing around with numbers trying to find 1rms n what not
deadlifts today..
135
225
315x5
405x5
505x3
545x1
575x1 ( i think if i try to go from 405 to 600 i can pull it ... what you think?)
estimated bench max is 355...' ill test that this week
SweetLou321
Well-known member
swollen87
Well-known member
yeah maybe 540.... i just dont want to blow the 600 trying to build up slowly (properly)
wut do u guys think of me running a cycle like this
mdrol kicker 20/20/20/20
test e 500mg weeks 1-12
primo e 600mg weeks 1-12
with either winny/var/epi 11-15
strictly for strength gains and minimal sides (dont suggest tren lol... im shook)
btw this cycle wouldnt be until may-ish anyway
btw geek- did you gain 20 lbs? ...
swollen87
Well-known member
never used primo but id drop it because it seems like a fat loss drug almost. maybe just a higher dose of test 750 and your mdrol and epi. i think thatd be fine.
been like 215-225 for a while now
im scared of 750 lol... i already have some small gyno....
any experience with masteron?
looking for some strength... i kno mdrol does this
maybe ill run 4 week kicker w mdrol, and then 4 week closer with mdrol
and mast in between? i want something with strength gains close to tren, without running tren lol
GeekPoop
Well-known member
i do too, it only acts up when im on tren. i got it from fcking OTC tren. gayim scared of 750 lol... i already have some small gyno....
any experience with masteron?
looking for some strength... i kno mdrol does this
maybe ill run 4 week kicker w mdrol, and then 4 week closer with mdrol
and mast in between? i want something with strength gains close to tren, without running tren lol
yeah ive used it 2x at aroudn 350mgs / week or something. was prop ester in a blend. id say you'll notice something cuz youre really lean.
any oral is gonna be stronger than tren, just that tren is pretty strong and you can run it for a while so strength gains end up being more than that of an oral. I havent used too many compounds so idk
SweetLou321
Well-known member
Test never flared my gyno. But mdrol did, masteron will do nothing for strength. It will harden you up and take away your test bloat some. Which we of course want if your trying to get strong lol. Id do mdrol kicker and a higher dose of test like geekpoop suggested. Although if you havent run test yet just use 500mg. Deca is also good for strength, i wouldnt use 600mg tho, 300mg would be fine.
swollen87
Well-known member
i do too, it only acts up when im on tren. i got it from fcking OTC tren. gay
yeah ive used it 2x at aroudn 350mgs / week or something. was prop ester in a blend. id say you'll notice something cuz youre really lean.
any oral is gonna be stronger than tren, just that tren is pretty strong and you can run it for a while so strength gains end up being more than that of an oral. I havent used too many compounds so idk
hmm
i want bloat... bloat is fun... and i dont give a fock about how cut i am.... i spent my whole life wrestling... lol i know i can get lean... its time to get big and strong..
so there it is... mdrol kicker for as long as i can handle the sides.... and test 500 week for a while fock the mast/other stuff
deca also scares me because of long term suppression... some studies show it takes up to a year to recover from a deca cycle... scary
hcg 500mg 2x week throughout cycle?
nolva 40/40/20/20
clomid 100/100/75/50
aromasin 25mg eod throughout pct
i plan to only use a low dose ai on cycle... like 12.5 mg aromasin eod unless gyno flares...
that all sound gravy?
GeekPoop
Well-known member
i like hcg and the dose is good. you dont need both nolva and clomi only choose one. i like clomi. and lower the dose of it to 50mgs x 4 weeks. 100 is a lot. if you need more, just add an extra week or two of 50mgs in.
12.5 is all you need of aromasin, 25 is like double the standard dose
12.5 is all you need of aromasin, 25 is like double the standard dose
swollen87
Well-known member
u really think thats all i need to recover from a 15 wk cycle w possibly 6-8 weeks of mdrol?
GeekPoop
Well-known member
id say, im on 750mgs n doing it like 12.5 EOD and im perfectly fine. most of the time I can get by without an AI or very minimal dose / time
swollen87
Well-known member
we will see what happens... this cycle wont be for a little while though... im just stock piling anabolics right now...
so far all i got is the mdrol and some ancillaries
when overhead pressing... my back hurts like a motherfocker...
worked up to 210x1 strict press today
db military press
130lb db x 5,5,5
some other fun sht. thats all thats worth noting
deads again wed
swollen87
Well-known member
Deads... worked up to 475x3 in triples
Then added straps (torn ligament or tendon in my finger...)
500x6
Pullups Bw+45 8,8,8
150lb Db kroc rows x20,20
150lb Db shrug 20,20
Somehow the shrugs were harder than the rows...
Bb curl cuz I'm gangsta like that
135x10,8,6 tired...
On another note.. Ive been taking tons of stims to function...
I'm actually running a maintenance dose of phenibut and enjoying it... its been over 6months ed dosing 2g am and 2g pm
I have a blepharospasm and I'm an insomniac.. phenibut cured both and I'm going to continue until it doesnt.....
My plan is to treat it like an anti depressant (it is one) and to taper over a month period... ill be keeping tabs on this here as well...
Then added straps (torn ligament or tendon in my finger...)
500x6
Pullups Bw+45 8,8,8
150lb Db kroc rows x20,20
150lb Db shrug 20,20
Somehow the shrugs were harder than the rows...
Bb curl cuz I'm gangsta like that
135x10,8,6 tired...
On another note.. Ive been taking tons of stims to function...
I'm actually running a maintenance dose of phenibut and enjoying it... its been over 6months ed dosing 2g am and 2g pm
I have a blepharospasm and I'm an insomniac.. phenibut cured both and I'm going to continue until it doesnt.....
My plan is to treat it like an anti depressant (it is one) and to taper over a month period... ill be keeping tabs on this here as well...