Athlete Optimization (Hyrox, Marathon, Muay Thai Regionals, 2023 Crossfit Games Qualifier)

[Performance Based]

Good morning Nate - Compiling a bunch of data / misc. thoughts on the winstrol. Wanted to put it all up at once (sorry for not posting that) instead of having it trickle out.

 

[demon]

curious as well about how your cycle is going and training..

 

[Performance Based]

WINSTROL UPDATE BLOOD WORK

Bloods Done Sept 5 - This is w/ The Administration of Anavar on Training Days
AST 43 (Range 0-40)
ALT 56 (Range 0-44)
Cholestrol 158 (Range 100-199)
HDL 37 >39
LDL 94 (Range 0-99)

Bloods Done Sept 23
AST 74
ALT 89
Cholestrol 204
HDL 27
LDL 93

So basically my body is saying hard pass.

WINSTROL UPDATE TRAINING
Some highly unusual occurrences. Keep in mind this is barely over a week of administration @50mg per day.
CNS
Oxandralone stimulates my PNS substantially, after initial durability/mobility work for lack of a better term shit just seems to fire properly and force generation throughout the entirety of my system seems equally stimulated. In all sincerity 50mg of Anavar is like a light pre-workout for me as far as neural drive/connection. Winstrol does not provide this in the slightest. I feel sluggish in comparisson.
Strength
This is where stuff gets weird; I have full body performance uptakes with Anavar administration. I have purely lower body both anterior and posterior strength gains with Winstrol. I did barbell SLDLs today (9/24) with 275 on the bar moving extremely explosively but completely in control. Normally I would never go over 185 in all sincerity for plyometric movements of this nature. It isn't a CNS uptake, just like this raw animalistic strength that is expressed throughout my lower body. On 9/20 I hit heavy jumping squats @405 (full depth into explosive jump on a raised 3 inch platform). Normal weight for this is 315-335. Tweaked my right soleus again doing it (got cocky) but a serious what the fuck.

Legitimately 0 Upper Body Strength Changes w/ The Administration - Max Pull Ups Remained at 22 - Heavy deads didn't seem to feel any different than usual
Performance
1 Mile Time was a 6:12 - had a bit of a negative effect on my splits and heart rate seemed to creep high. I have the same effect with the administration of Anavar and T-bol though. Orals and running anything over 400M is generally not conducive to success.

Now here is where gets tricky, heavy legs on 9/20 - easy day 9/21 - Chaos on 9/22. Administered 50mg Winstrol + 50mg of Oxandralone. Trying to build multi platform strength right now, 5 sets of heavy leg press at 8 plates per side (5-6 per side is usually my max for 5-8 reps). Did those 5 sets then a superset of leg press + heavy hex bar deads 8 plates per side (leg press) and hex bar deads @495 x 8. Shit was just firing, in all sincerity I could have done a new PR on deads that day if I didn't do the leg press work as well. I have NEVER Felt so strong on my posterior chain pulls before. Blood pressure I will add was through the roof. Was red all damn afternoon + the next day and looked what I call "roided out" (you all know what I am talking about).
Physique
I can't comment here in all sincerity - I have a mate from Sydney in town right now and we are being as god intended good Texan hosts. Which means I have been a bad boy, a really bad boy this past week. Just a big fat fatty.
Miscellaneous Notations
I am cramping a bit more than usual during pool work
My spinal erectors are pumped 24/7 (post administration), but on a ridiculous level. I move anywhere and I get a lower back pump. I have found that if I keep my heart rate at a certain pace while training its as though the bood doesn't pool there.
Muay Thai was a nightmare after a strength session, just gassed instantly. I seem to get winded post administration.
I feel fuller, this may be from my shitty diet this past week but weight is the same (+2 pounds). Not to be disparaging, but I look like a "bodybuilder" I don't like that - not one bit. Its' like I am super saturated with glycogen and just "big" for the sake of being big.



EDIT - For Training Shit - What do you guys want? Is me posting my stuff up useful in detail or just highlights? Things I am noticing? Let me know what you guys want.

 

[Performance Based]

Training
Wednesday the 13th
1 Hour Massage
10 Sauna
1 Hour Incline Walk
6x30 @6
8x1:00 @5
4x30 Max Effort (4-4:15)
15 Min Non Stop Walking Lunges

Thursday the 14th
10 Sauna
30 Elliptical
Durability
3 Rounds - Single Leg Step Downs, SLDL, banded back shifts, banded shoulder press, 1 min skierg
3 Rounds Front elevated split squats, walking toe touches, banded chest contractions, banded salutes
Strength
5x8 Floor Press @315
General Athletic Movement
5 Rounds
Dumbell floor press, landmine shoulder punches, landmine oblique twists, banded pull ps, banded explosive push ups
5 Rounds
rear elevated split squats, band resisted push ups, tib raises

Friday the 15th
1 Hour Massage
10 Sauna
1 Hour incline walk
10 Stretching
5x30
8x1:00 Max Effort

Afternoon
10 Sauna
30 Elliptical
Durability
3 Rounds - ti raises, single leg step downs, banded back shifts, SLDL
3 Rounds front foot elevated split squats, walking toe uches, banded shoulder press, banded oblique twists
Strength
DEEP leg Press 5x8
Pistol Squats w/ 135 on back 5x5
General Athletic Movement
5 Rounds
Dumbell SDLDL, Banded Pull Ups, air squats to jump,
6 Rounds
Kettlebell Floor PRess, Dumbell Sumo Squat, 20 seconds airdyne

Saturday the 16th
Chill Day w/ the wife

Sunday the 17th
1 Hour Recumbent Bike

Lost my Notes Page In My Phone
Monday the 18th

Tuesday the 19th

Wednesday the 20th

Thursday the 21st

Friday the 22nd

Saturday the 23rd

Sunday the 24th
1 Hour Recumbent Bike

Afternoon
10 Sauna
30 Elliptical
Durability
3 Rounds - Single leg step downs, raised SLDL, Twisted back pulls, banded shoulder salutes
3 Rounds - Tib raises, front elevated split squats, Concave banded back pulls, shoulder banded press
Strength
Barbell SLDL 5x5-8 (Heavy Explosive Movement)
Barbell SLDL 5x12-18 + T-Bar Rows 5x6-12
General Athletic Movement
6 Rounds
Woodchoppers w/ tricep rope - 50 TRX Rows - Reverse Banded Nordics
5 Rounds
Banded Oblique Twists - 100 BW SLDL - falling forwards - Lat Flexion w/ tricep rope - Tricep Push Downs

 

[Performance Based]

Monday the 26th
Morning
30 Min Recumbent Bike
1 Hour Massage
10 Sauna
Pool
3x75 (kick,drill,swim)
3x100 Free
5x50 CSS Race Pace
2x100 Race Pace
Session #2
1 Hour Massage + Assisted Mobility
Dry Needling Session
10 Sauna
30 Elliptical
Durability
3 Rounds - Single Leg Step Downs, Falling Forward Hamstring SLDL, bent over bad back pulls, oblique banded twists, shoulder banded press
3 Rounds - Front elevated split squats, walking toe touches, tib raises, banded salutes
Bodyweight Complex Circuit - 4 Rounds - Immediately Round into Round
Hanging Leg Raises (20), Banded Pull Ups (50), Penguins (50), Banded Push Ups (100)
Cardio 10 Rounds
30 Seconds C2 Rower 85% Effort + 20 Seconds Airdyne Max Effort - 30-45 Second Split Between Sets

Tuesday the 27th
Swim
15 Sauna
6x75 (kick,drill,swim)
3x100 Freestyle
5x100 (css25,breast25,css25,breast25)
Afternoon
10 Sauna
30 Elliptical
Durability
3 Rounds - Scoliosis banded back pulls, banded salutes, front elevated split sqwuats, tib raises
3 Rounds - banded deadlifts, HIGH single leg step downs, twisting calf raises, trunk mobility
Emergency and had to leave

Afternoon Dry needling Session

Wednesday the 28th
OFF - Like completely holy fuck an actual day of chillin and catching up on shit.

 

[cmryan]

Monday the 26th
Morning
30 Min Recumbent Bike
1 Hour Massage
10 Sauna
Pool
3x75 (kick,drill,swim)
3x100 Free
5x50 CSS Race Pace
2x100 Race Pace
Session #2
1 Hour Massage + Assisted Mobility
Dry Needling Session
10 Sauna
30 Elliptical
Durability
3 Rounds - Single Leg Step Downs, Falling Forward Hamstring SLDL, bent over bad back pulls, oblique banded twists, shoulder banded press
3 Rounds - Front elevated split squats, walking toe touches, tib raises, banded salutes

What are these? Just having a tough time visualizing. Also, how quickly do you move through these durability circuits? Assuming they need to be done with purpose and not blazed through?

Bodyweight Complex Circuit - 4 Rounds - Immediately Round into Round
Hanging Leg Raises (20), Banded Pull Ups (50), Penguins (50), Banded Push Ups (100)
Cardio 10 Rounds
30 Seconds C2 Rower 85% Effort + 20 Seconds Airdyne Max Effort - 30-45 Second Split Between Sets

That looks horrific. 20 sec sprint on any airdyne (assault, echo, etc.) and I'm trashed for 2 minutes.

Afternoon Dry needling Session

What do you typically have worked on during a dry needle session? I wish that was available locally. It's incredible.

 

[BJJisLIFE]

It's a great thread, however I'm wondering how OP expects to take that much gear and only gain 2-3lbs of LBM.

 

[Performance Based]

@cmryan Let me know if you want me to put up some videos of the durability sessions? Extremely slow/controlled - make sure I am priming the muscle groups for activation.

For dry needling I do a full posterior chain each time then anywhere else that is not releasing.

@BJJisLIFE You aren’t wrong - my diet was supposed to be at a 750 defecit with heavy carb cycling off my basal test. In all sincerity I’ve had my boys coming through town non stop and the sushi binges have been shameful at best.

 

[Performance Based]

Thursday Sept 29
1 Hour Recumbent Bike

Afternoon
1 Hour Massage
10 Sauna
30 Elliptical
Durability
3 Rounds - Front Elevated Split Squats, banded deadlifts, banded oblique twists, banded shoulder wrenches
3 rounds - single leg step downs, banded back shifting pulls, shoulder salutes, tib raises
3 Rounds - walking toe touches, banded lat flexion, SLDL, elevated cossack squats
Strength
Hex Bar Deads
2x8, 3x3, 2x10
General Athletic Movement
4 Rounds
Rack Pulls + 50 Push Ups + 20 Tib Raises
Cardio
5 Rounds
1 Min C2 Rower 65% + 20 seconds assault bike max effort
5 Rounds
Close Foot Leg Press Full ROM moving as fast as possible 50 Reps + 30 Seconds Assault Bike

Friday Sept 30
1 Hour Massage
10 Sauna
30 Elliptical
Durability
3 Rounds - Walking Toe Touches, TRX Archer Rows, Front Elevated Split Squats, Banded Oblique Twists
3 Rounds - Single Leg Step Downs, SLDL Stretch Falling Forwards, Banded Salutes, Banded Back Shifts
Strength
5x4 Leg Press
5x10 Standing Leg Curl Machine
Injury Prevention Circuit 5 Rounds
Single Leg Leg Extension Hand Offs (One leg to other leg back and forth for a fresh activation) + BW SLDL Falling Forwards
Cardio 5 Rounds
1 Min C2 Rower + 20 Air Squats + 50 Penguins + 1 Min Skierg + 20 Air Squats + 30 Seconds Airdyne

Saturday Oct 1
10 Sauna
30 Elliptical
1 Hour Mobility Session





UPDATE - The boys are out of town so I get to buck my diet down completely and utterly. Going in tomorrow for a DEXA. GH @10IU for 20 Days Starting Tomorrow. Dexa at the end of that. One administration per day (morning). Calf is starting to feel much better. Got in w/ the lead PT at my clinic on Monday, having him work it for 40 min and hopefully running again on Wednesday.

 

[cmryan]

@cmryan Let me know if you want me to put up some videos of the durability sessions? Extremely slow/controlled - make sure I am priming the muscle groups for activation.

If you're up for it then I'd definitely appreciate seeing a couple of those sessions.

UPDATE - The boys are out of town so I get to buck my diet down completely and utterly. Going in tomorrow for a DEXA. GH @10IU for 20 Days Starting Tomorrow. Dexa at the end of that. One administration per day (morning). Calf is starting to feel much better. Got in w/ the lead PT at my clinic on Monday, having him work it for 40 min and hopefully running again on Wednesday.

What are you hoping to accomplish with this? Quick reduction in bodyfat?

 

[Performance Based]

So unfortunate news - will be dropping all non prescribed compounds.

Met with a performance psychologist this morning and really dove into some things.

I don’t feel healthy/nor effective at the moment (to be honest I feel a bit like a junkie).

If a mod would be so kind as to either lock or close? @LATS @pesty4077 @OuchThatHurts

 

[cmryan]

So unfortunate news - will be dropping all non prescribed compounds.

Met with a performance psychologist this morning and really dove into some things.

I don’t feel healthy/nor effective at the moment (to be honest I feel a bit like a junkie).

If a mod would be so kind as to either lock or close? @LATS @pesty4077 @OuchThatHurts

Damn man. Hope the break from everything gives you what you need and allows you to get healthy. Best of luck!

 

[Performance Based]

Gonna keep prepping mate just scale the drug use waaaay back. Finding myself in the same spiral that caused heaps of health issues years back.

One life to live, longevity - health - wellness and happiness is all that matters to me.

I appreciate the kind words mate.

Damn man. Hope the break from everything gives you what you need and allows you to get healthy. Best of luck!