Hyde's Optimum Alpha Epi(c) Log

[Hyde]

Welcome everyone - for the next month or so I'll be logging Optimum Alpha's Epicatechin, so big thanks to them for letting me see how there product stacks up! Other -epi products I've used include 2 bottles of OL's original Ep1c as well as 2 bottles of their newer oral Ep1c Unleashed. The newer version is, as expected, a bit better than the original. I enjoyed both times I've ran -epi, and feel it really does increase work capacity and pumps over time. It also seems to improve body composition slightly, or at least both times I've used it I found I looked a bit leaner & fuller at the end of usage vs starting. Nothing steroid-like, but to achieve anything noticeable with a product that's legal, simple to use and actually good for your health is more than most supplements on the market can claim.

On the previous products I noticed that, assuming you're training at least 4x/wk, 2 caps preWO was an optimal dosing scheme to notice the acute training effects, so that will be my protocol.

The last 3 weeks have been spent at a caloric surplus training 3x/wk full body, every day squatting or pulling and pressing or benching and a rotating volume scheme of upper back work (100 total chins, 5x10-20 lat pulldowns, & 5x5 weighted chins, respectively) plus some combo of dips, shrugs, facepulls, & curls. Feeling pretty beat up and spent this past weekend traveling for a wedding then a funeral so with all the stress and aches I'll be moving towards caloric maintenance this week and a bit of a deload, volume-wise, and only 2 lower days/wk with 2-3 upper sessions likely. This is my preferred frequency in general.

 

[Hyde]

Last night after getting back popped 2 caps of -Epicatechin and went in for a short session to get my mind off my buddy's funeral.

Neutral Grip Chins
BWx8x8

alternated w/

GHRs
BWx4x10

That was it, took about 45 min. Weighing 233 in the am as of this morning.

Today settled on the intro 5's week of Wendler's 5/3/1 for sake of both lesser volume and lesser intensity this week, and if I choose I can continue to progress on 5/3/1 next week for now or use this week as a bridge into another programming scheme. Not planning on full power competition til spring so the important thing to do right now is focus on slowly improving body comp, avoiding injury, and increasing my general strength base.

Tonight

Warmup of Pullaparts, Empty Logpress, BW BSS for 2-3 circuits

Bench
45, 95, 135, 185, 205x5 each
then RPE 9 for all following:

230x9 (5+)

+add wrist wraps
250x4 2-board
275x3 3-board
300x4 4-board (lil PR)
275x3 2-board

BW Dips
16
15
14
13
12
10

And 150+ total reps of light band pull aparts & light facepulls throughout

Today felt way better than last night; my mind was right and really enjoyed this. Took about 90 min. Nothing to report but pump was certainly on point.

 

[Jebrook]

Following

 

[Hyde]

Following

Welcome man!

For anyone wanting to see the label:

 

[Hyde]

Relaxed, post-WO to display current conditioning. I'm 5'10". Prob 236-7 and my usual post-WO bloat as I consume about 80oz fluids peri workout. 25%bf if I had to take a stab at it?

 

[AlphaCommandr]

Great write up Hyde

 

[Hyde]

Tonight's fun

Warmup
Goblet Squat 25x12
Glute Activation Drill
BW BSS x12/side
Microband Facepulls 25x2 rounds
Hammercurls 20sx2 rounds
Goblet Squat 35x10

Squat (w/ bent Texas Squat Bar, aka homemade buffalo)
55x5
145x5
235x5
295x5
340x5
+belt & sleeves
385x8 (5+, tied personal best)

Beltless Fronts
205x5
225x5
245x5
265x5
285x4 (PR)

GHRs
BWx10, 10, 8

Massive ham pump by the end tonight, more so than usual. If I'd been using White Rapids preWO I'd have expected it but I used Hypomanic, which isn't as pump-inducing by any means. With this lower volume, gotta assume the -Epicatechin was responsible. Excellent day.

 

[tyga tyga]

Subd buddy!

 

[RegisterJr]

Here

 

[datsthat]

me following along.

 

[Hyde]

What's up fellas? Questions and criticism always welcomed

 

[herderdude]

Subbed

 

[jswain34]

No more JW monolith building? In regardless.

 

[Hyde]

No more JW monolith building? In regardless.

It was torturous. 2-3 hour slogfests of work. Perhaps if my GPP were better it wouldn't be so; Dmax prob would have breezed through it. But it's fairly heavy work for a lot of volume on big movements - Monday nights were 5x5 on squat, build up to a fairly heavy 5-rep set on OHP then an AMRAP, 100+ facepulls throughout that, 100 BW Chins (and 8 is a good set for me when fresh), and 100 BW Dips. I ate a pizza every week after monday night. I did put 4-5lbs on over 3wks, and I swear my upper back got bigger, and squat form def improved from frequency increase, but knees and back were really starting to revolt.

It works. But you have to program it stupid low to survive. I used 405/250/500/170 for squat/bench/dead/ohp in lieu of actual numbers of 500/300/578/195. And I slept 65-70 hours/wk and ate for it.

 

[booneman77]

Sub a dub dub

 

[Ricochet247]

Boom. I'm in. Hope that's cool

 

[turff49]

Think I'll follow along in here!

 

[Duramaxhd]

Following

 

[kenpoengineer]

First one here that lifts- PWOs and babies! Lol

 

[wasme]

opcorn:

 

[Hyde]

Glad to have all of you!
Really wanna train today but everything is sore after last 3 days and I know recovery should be #1....we'll see.

 

[AlphaCommandr]

Come on Hyde! Get in there and destroy those calves, abs or forearms!!! Haha, rest is for the weak and weary!

 

[Hyde]

Come on Hyde! Get in there and destroy those calves, abs or forearms!!! Haha, rest is for the weak and weary!

Lol I really thought about shameless bicep work. I tried to do hanging leg raises after the beltless frontsquats last night and couldn't budge

 

[Hyde]

Alright ponied up and went in to get it done. So glad I did. Everything warmed up great and felt really good.

Standing OHP
45, 95, 120, 135x5 each
155x9 (5+)

Incline Bench
205x5x5 (volume PR at this weight actually)

alt w/

Weighted Chins
BW+25 (260 total)x5x5

Hammercurls
20sx20
30sx30

Alt Db Curls
35sx15
40sx12
50sx12 (Cheat-Curl Chad in da house!)

Flat Db Press
50sx20
70sx20
80sx14

Db Floor Press (someone needed my bench)
90sx9

Felt really good, couple of our gals are getting ready for a strongman comp this weekend so got to yell at them while they practiced their loading race and I was just doing curls :lmao:

 

[jswain34]

Felt really good, couple of our gals are getting ready for a strongman comp this weekend so got to yell at them while they practiced their loading race and I was just doing curls :lmao:

Lol thats awesome

 

[kenpoengineer]

Way to push it! How cute were these girls?

 

[Hyde]

Way to push it! How cute were these girls?

Well one is a short stocky lesbian, so no, but the other one is an early 30s tanned died blonde milf so she's pretty easy on the eyes. We have a lot of fun - they're both very adamant lifters. The milf is a national level competitor and typically sweeps her 140 class.

 

[Ricochet247]

My chest session from yesterday

Band assisted static stretches
Scap rotations
Lax ball work
Bhb sm shrug/Bo plate shrug
3x10/10@155/25

Incl bb fg press/lm pres
3x10/10@95/bar+25

Grenade att cable fly. Ground up/pec deck fly
3x10/10@20/50

Decl bb fg press/flat db po
3x10/10@115/25

Grenade att cable fly. Top down/pec deck fly
3x10/10@20/50

Flat bench fat grip press/band pull aparts
3x10/10@95/??

Hex press/grenade att flat fly
3x10/10@20/25

Incl fly/alt db flat press
3x10/10@20/25

Decline fly/flat bench around the worlds
3x10/10@20/3

Cg incl bb press/push up
3X10/10@95/bw

Rev grip flat bench//flat fly
3x10/10@bar/25

Dips/band pull aparts
3x5/10@bw/??

Hs incl press
1x10@50
1x10@50+band
1x10@50+2bands
1x8@70
1x8@70+band
1x8@70+2bands

15mins cardio with 30lb ruck
0% incl @ 3 mph

 

[Ricochet247]

Wtf. How did I put that here

 

[Ricochet247]

My bad man I was reading ur log but thought I was back In mine

 

[Duramaxhd]

Good work though lol

 

[Ricochet247]

Good work though lol

I'm clearly an idiot. But thanks haha

 

[Hyde]

I'm clearly an idiot. But thanks haha

Lol don't feel too bad. You can just tap and hit edit your quote and even delete it if you ever mispost something or wanna clarify whatever.

 

[Hyde]

Off day. Tomorrow is deadlift. Super excited cuz last 3 wks were volume PRs at the weights and it destroyed me and I only have one tough set tomorrow. And it's basically just cardio

 

[tyga tyga]

I'm excited for you lol I miss deadin

 

[Hyde]

I'm excited for you lol I miss deadin

Why haven't you been pulling? Get hurt?

 

[booneman77]

Why haven't you been pulling? Get hurt?

Didn't you hear? He sprouted a big ol vag and hasn't been able to

Sorry tyga, couldn't keep it a secret anymore ha

 

[RegisterJr]

Wtf. How did I put that here

How often do you have to ask yourself that?

 

[Ricochet247]

How often do you have to ask yourself that?

Usually right after "is it In yet?" And I'm like psh I'm finished

 

[tyga tyga]

Why haven't you been pulling? Get hurt?

Si señor

http://anabolicminds.com/forum/showthread.php?t=273132

If your celly hasn't changed, we're going to have to link up when I head that way next month. Maybe grab a session and some grub

Don't mean to derail with this

 

[tyga tyga]

Didn't you hear? He sprouted a big ol vag and hasn't been able to

Sorry tyga, couldn't keep it a secret anymore ha

Reps when I get to my laptop

 

[Hyde]

Went in to pull and as soon as I started my dynamic warmup my legs were freaking out. Can't believe how sore my lower quads are from Thursday's front squat. Had to get on the bike and rumble roll and double my warmup just to get into position so I ditched the planned lower work and de loaded accessory big time.

Conv Deadlift - Hookgrip
135x5
225x5
335x5
385x5
435x1
485x1 (hook PR)
+straps
440x7+2 hitched

BB Shrugs
Work up to 425x8 powershrug + backoff work

CG Low Cable Row
Work up to 230x8

TRX BW Row
9 rest pause 5

All she wrote. My lats feel stacked like pancakes off just a few Blood n Guts style sets

 

[wasme]

Heavy low row...

 

[BEAST73]

Subbed.

 

[Hyde]

Subbed.

Glad to have you man.

Tonight

Warmup

Benchpress
45, 95, 135, 165, 190, 220 x5 each
245x7 (3+)
275x4 3 board
295x4 4 board
305x4 4 board
275x4 2 board
+reg Slingshot
275x6 touch

BW Dips
17
16
15
14
13
12

alt w/
Hammer Curls
20sx15
30sx15
40sx12
50sx12

Alt DB Curl
40sx12

100+ reps of micro band Pullaparts throughout

Every work set was actually a little PR tonight, and I haven't been able to hit this many dips since I was 20lbs lighter. Absolutely stronger than I used to be and every week I feel more and more that all the offseason work I've been doing has laid the foundation for improvements everywhere.

 

[jswain34]

Good stuff all around man. Judging by where i failed my bench i think ill be utilizing a little more top end overload in addition to the spotos so i think i may see some more board and slingshot use in my training too. I like the way that session looked. Good news about the off season work already seeming to pay off too.

 

[kenpoengineer]

Love to see the dips! Nice job on that session!

 

[Hyde]

Good stuff all around man. Judging by where i failed my bench i think ill be utilizing a little more top end overload in addition to the spotos so i think i may see some more board and slingshot use in my training too. I like the way that session looked. Good news about the off season work already seeming to pay off too.

The overload work really builds your confidence w bench and gets you used to having weight in your mitts. Working up to a 4bd and then heavy lower board set is something I picked up from Clint Darden. I swear it's what let me finally PR last meet.

 

[Hyde]

Love to see the dips! Nice job on that session!

Been great to be back doing dips lately. If you can do em without pain they're about the best bang for buck there is. Weighted for gainz or BW for reps. I could do front raises, pec flyes, skullcrushers, and tri extensions, or I could just bust my ass on a good handful of dips.

 

[Hyde]

Update: started taking 10mg of MK677 at night as of last evening. Time to get my GH sleeping on.