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TinyGuy (Nick's) Prohormone winter bulk journey

pete8407 said:
Just curious, I'm in northern Indiana, real close. Have you ever been to the Arnold?
Click to expand...

Was actually there last year, thinking about going this year too possibly with my work DBC!
 
Wow morning weight today is 221-222!! Goal obtained :D

On the contrary i am STARVING my appetite is freaking crazy right now. Only means one thing = i am about to grow like a MOFO! Deadlifts later, video coming
 
First day using over/under grip for deadlift, i am right at where i was back when i was 250lbs and deadlifted 415 x 5 touch and go with straps. I could probably hit 405 for 1 so i am right in the same territory. Grip felt really good i am aiming for 365-375 x 3-5 next session :)

[video=youtube;cUeOsOo_jpA]http://www.youtube.com/watch?v=cUeOsOo_jpA[/video]
 
skinnybones said:
Nice pulls.... Ya animal :)!!!!
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Thank you, bones! I made the mistake of trying to train today after those, horrible idea i am going to always have the day after deadlifts off. I need the recovery!! I did hit 210 x 3 on bench for a 1 rep PR but i felt like **** and couldn't get tight worth a damn so i backed off did a light set and left. I just got up from a nap and already feel way better. Gonna take tomorrow off and maybe squat sunday!
 
skinnybones said:
Congrats on the PR as well.
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Thanks i wouldn't even consider it a PR to be honest even though it is. Didn't do any vids today but gonna take tomorrow off and if i feel good to go i am squatting sunday.
 
Well today was a rest day and it is definitely needed, might shuffle my rest day to after deadlift day and structure my training rotation as follows:

Day 1: Squat pyramid up to a target set of 3-5 reps, this has been working very well to my squat. 1 set of 2 rep vertical jump after warm up
Day 2: Bench pyramid up to a target set of 5 1 set of 2 rep vertical jump
Day 3: Deadlift pyramid up to a target set of 3-5 1 set of 2 rep vertical jump after warm up
Day 4: OFF
Day 5: Repeat OR off if needed

Since i'll be using pretty low volume my main focus is hitting those top sets and racking up gains every workout. I liked the base layout of 5x5 stronglifts but i simply could not make progress on the lifts by doing them all in one day so i just broke them into their own day, technique will always improve but i feel really comfortable with my lifts. I seem to respond well to low volume with more frequency so far. Going to keep milking what i can get out of this. I added the jumping to practice explosiveness, all i hear are great things they do for squats/deads so i figured i would throw them in there. Plus everyone in the gym gets to see a 220lb dude almost hit his head on the ceiling haha

Current Goals
Squat: 315 x 5
Bench: 225 x 5
Deadlift: 405 x 5

I'll probably hit these numbers about 1 month from now. Yes you can hold me accountable for that. I am going for it!
 
Hit this PR today it was really fought for, definitely didn't feel as quick as i normally did on warm ups. I decided i would go for it and i got it! Longest set of my damn life though, it's my secret shhhhhh that's how i build my core up just standing there forever with the weight definitely has improved my upper back strength. Tried some pause squats too man these are awesome!

[video=youtube;JrWi-QRvOOE]http://www.youtube.com/watch?v=JrWi-QRvOOE[/video]

I am beginning a deload since it is the end of the month and i have made some really good progress. I am going to do a training cycle of deload then a day off and hit it hard after that again.
 
Ok guys sorry for the lack of updates, i started training with a powerlifter in my area and we are doing some stuff i have never done. We squat every day up to a single that is 5lbs heavier than the day before with a safety squat bar. I am right around 200lbs so far but this is some crazy stuff. We also do a vertical leg press after to "flush" the muscle, 50 reps with 200lbs, it sucks ass man. I am wiped out but i am gonna give it about 1 month with him. This guy is strong as hell so there has to be something to it. I can't do any videos since he likes keeping his gym private which i can't blame him. I am gonna do a summary on my cycle later, all in all i made some great progress on it and am definitely happy with how it went.
 
Ok big update, i got my hands on another bottle of the ph i was running, am gonna do 2 more weeks at 2 caps per day.

Talked with the guy i am training with about my recent success with my 1 top set of 5 and he is going to let me do my thing and he is gonna do his. I am not ready for his type of training i think i need to stick with basic training before i get to that. I am taking the next 3 days completely off since this week was supposed to be a deload anyways. I am looking to smash 295 next sunday on squats. It is going down! be ready for it!
 
So today i did squats and used my boots which ironically have a .75" elevated heel which is just like the olympic weightlifting shoes. I worked up to 275 x 2 which felt good but slightly awkward since i am not used to being so vertical. Backed off to 245 x 5 which was surprisingly difficult. My quads got torn up from it that is for sure! Then i did 3 sets of 3 reps paused with 185, got as low as i could while staying tight. The elevated heel really really challenged my quads today, i am going to stick with training in my boots for a while. My chucks feel good flat but the problem is i feel they have no lateral stability. They tend to roll when i push out to the side as the boots i use that would be impossible. Feel super stable with them.

I did a side by side comparison via video to see how my shin angle and torso looked,
With heel = body center is farther back, Decreased shin/ankle angle more upright torso as well and increased depth way more knee flexion.
Without heel = Body center is forward, increased shin/ankle angle more bent over torso

Felt like i was not as strong with the heel but that is a good thing i am going to work on that, Hips are never the issue
 
2/8/14
Bench 185 x 5 x 5 - working back up from the deload, next session adding 5lbs. I am not gonna go crazy this time and let myself adapt
Pause DB Bench: 80s x 5 (did this as an accessory and i haven't done these in forever nice challenging set to finish it off)
Insane pump this day from the bench, reps were really good too.

2/9/14 Deadlift/Back - BW @ 223Lbs :) Grip felt incredible today, bar moved slow as hell too i shouldn't ever have an issue with grip. could of dbl overhanded 335!
Deadlifts: 365 x 4, 335 x 5. Sticking with 365 next session aiming for 2 sets of 5, realistically should see at least 365 x 5 then 3 on second set.
Dead-Stop T-Bar Row: 3p10 x 6,6,6 (Next session aiming for 3 sets of 8)
Chins: BW x 3 sets of 8. Aiming for 10 reps next session
Band Face Pull: 3 sets of 10

As you can see i am lowering my progression jumps this time for the sake of consistency. Adding 10lbs per session is fun but the problem is that i quickly stalled, this time i am just going to add some slight volume every session until i hit my goal which for big lifts is 5 reps and accessory is 12 reps, once i hit all sets to those reps i will increase the weight 10lbs. Same goes for squats as well. This may look like a step back but it really isn't because i am doing more volume, i have never done 185 x 5 sets of 5 on bench! The small increments should equate to big monthly progress and without a doubt add a lot of muscle mass. First time i have actually felt BIG at 223lbs, like pumped up today i was pleasantly surprised haha
Squat i am aiming for 3 sets of 5
 
2/11/14
Squats With Heel: 255 x 3 sets of 5 reps, 185 x 3 sets of 8 reps (from now on i am using elevated heel for my sets of 8 to build my quads and strength from the bottom, i am way stronger flat shoed and i want to get everything i can out of it)
Romanian Deads: 135 x 3 sets of 8

2/12/14
Flat Bench: 190 x 5 sets of 5 - finding my groove getting better and without a doubt growing from the volume. 195 x 5 x 5 next session
Incline Bench: 135 x 8, 145 x 8, 155 x 8. Goal next session is 3 sets of 145 x 8

As you can see my progressions are smaller now but i am guaranteeing long term progress this way, today i wanted to do 195 on bench but i didn't. Biggest issue with getting stronger is ego, adding 5lbs may not feel like a lot and it shouldn't, making huge jumps is a sure fire way to burn out and stall really fast.

I am up to 221lbs today, so far so good i am really really happy with how this is going so far.
 
thetinyguy said:
2/11/14
Squats With Heel: 255 x 3 sets of 5 reps, 185 x 3 sets of 8 reps (from now on i am using elevated heel for my sets of 8 to build my quads and strength from the bottom, i am way stronger flat shoed and i want to get everything i can out of it)
Romanian Deads: 135 x 3 sets of 8

2/12/14
Flat Bench: 190 x 5 sets of 5 - finding my groove getting better and without a doubt growing from the volume. 195 x 5 x 5 next session
Incline Bench: 135 x 8, 145 x 8, 155 x 8. Goal next session is 3 sets of 145 x 8

As you can see my progressions are smaller now but i am guaranteeing long term progress this way, today i wanted to do 195 on bench but i didn't. Biggest issue with getting stronger is ego, adding 5lbs may not feel like a lot and it shouldn't, making huge jumps is a sure fire way to burn out and stall really fast.

I am up to 221lbs today, so far so good i am really really happy with how this is going so far.
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Sup Nick:)
Wow , you've been busy since I've been here last, with my back messed up and all.
Another 2 weeks? Lol f'n nice dude. That's cool your kinda liken those elevated heels. I've heard people get used to them after a while & do some serious good. Yea chucks probly aren't the best to be squatting in lol. I wish I could get some proper lessons in back lifting. Keep kill'n , you monster!
Thanks for following my log , my first dose today.... Ahhhh.
 
skinnybones said:
Sup Nick:)
Wow , you've been busy since I've been here last, with my back messed up and all.
Another 2 weeks? Lol f'n nice dude. That's cool your kinda liken those elevated heels. I've heard people get used to them after a while & do some serious good. Yea chucks probly aren't the best to be squatting in lol. I wish I could get some proper lessons in back lifting. Keep kill'n , you monster!
Thanks for following my log , my first dose today.... Ahhhh.
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Oh yeah man! I actually like the flat soles better but i am going to do my volume work with heels elevated since it will only make me better. Glad your back is doing better too, i am deadlifting today i am amp'd!!
 
Deadlift Day 2/13/14 BW @ 224Lbs
Deadlift: 365 x 5, had some pain in hip after so didn't get a 2nd set :( Speed on warmups and grip were EXCELLENT. 315 moved FAST man with a double overhand grip!
T-Bar Row: 3p10 x 8,8,8. Adding 5lbs next session and aiming for 3 sets of 6
Chins: BW x 10,10,9. Missed 1 DAMN REP! oh well aiming for 3 sets of 10 next workout, bodyweight is moving up so this should be good.
Face Pulls with Rope: 40 x 12,12,12 might add 5lbs next session.
 
thetinyguy said:
Deadlift Day 2/13/14 BW @ 224Lbs
Deadlift: 365 x 5, had some pain in hip after so didn't get a 2nd set :( Speed on warmups and grip were EXCELLENT. 315 moved FAST man with a double overhand grip!
T-Bar Row: 3p10 x 8,8,8. Adding 5lbs next session and aiming for 3 sets of 6
Chins: BW x 10,10,9. Missed 1 DAMN REP! oh well aiming for 3 sets of 10 next workout, bodyweight is moving up so this should be good.
Face Pulls with Rope: 40 x 12,12,12 might add 5lbs next session.
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Damn dude! That's some serious weight on dead lift. I can't even imagine lifting that. Double overhand huh? Nice , I prefer the double over hand. Good work out.
 
skinnybones said:
Damn dude! That's some serious weight on dead lift. I can't even imagine lifting that. Double overhand huh? Nice , I prefer the double over hand. Good work out.
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Thanks man it's slowly moving on up. Double overhand always feels more stable for me
 
Squats @ 225 BW
Flat Sole: 265 x 3 sets of 5 reps - aiming for 270-275 next session for 3 sets of 5
Elevated Heel: 225 x 3, 205 x 3 sets of 3 Paused, 135 x 10 reps, bucket to half way, 215 x 3 x 3 paused for next
Glute Ham Raise w/bend at waist: 8,7,7. Aiming for 3 sets of 8 next time

Bench, BW @ 222Lbs
Flat: 195 x 5 sets of 5 - moved really good even though i felt like crap, this is technically a PR, most volume i have done so far. 200 x 5 x 5 is next
Incline: 145 x 3 sets of 8, moving to 150 next session.

Deadlift Day (Started training at powerhouse again but will alternate between my work and here, bar sucked ass had no knurling and chalk isn't allowed. Probably deadlifting at my work from here on out)
225 x 5 worked on starting position felt pretty good, felt too slow for me but good enough for today.
T-Bar: 3p15 x 8,8,8 this was WAYYY too easy. Really shocked i'm gonna move to 3p20 for next session since i am aiming for 3 sets of 6-8. Used the same breathing technique i use for deads made me feel 2x more stable. I do these with my torso parallel to the floor, 4 plates will be popping up soon.
Chins: BW x 10,10, 9. Once again didn't hit 3 sets of 10 but i did increase my range of motion slightly.
FacePull with Rope: 50 x 3 sets of 12, might add 5lbs next session i like these a lot. Shoulder feels stronger..
 
Killed some T-Bars today, decided not to deadlift due to some tightness in my legs and just didn't feel ready. This is the strongest session of T-Bar rowing i have done!!

[video=youtube;dnpiUr6qXts]http://www.youtube.com/watch?v=dnpiUr6qXts[/video]
 
Just got back from 2 straight days off and killed squats!!! I am in PCT right now and my strength is still shooting up

[video=youtube;VvJGZKWwCuw]http://www.youtube.com/watch?v=VvJGZKWwCuw[/video]
 
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