Big man, big lifts

[IronLion2]

Coming off a cruise of 10mg test-p ED'ish. Sitting at a true 7% bodyfat at 5'11 210 which is pretty flex for being on nothing, i'm doing this on pure diet and lifting no cardio (I work in a physically demanding field) or extra PEDS.
Past cycle was EQ 300-800 (the EQ was of poor quality so dose is speculative) + test 500-800.

This cycle will be;

6 Weeks
50 Test-P + 100 Tren-A EOD
25-50 Adrol + 75 Var 2x ED
250mcg Letro
3iu Goldtops 5x
HumR As needed

8 Weeks
100 Test-P + 100 NPP EOD
25 Winny 2x ED
50 Dbol 4x
250mcg Letro 3x
3iu Goldtops 5x
HumR As needed

6 Weeks
200 Test-P EOD
50 Dbol 2x ED
250mcg Letro ED
3iu Goldtops 5x
HumR As needed

Gear is from gearmazon and GH is from keytech. Inb4 omg 20 weeks of orals ;/

Diet: I've lost all this body fat and REALLY hardened up by simply lowering meal frequency ,carbs, and not bombing the workout window with calories. I'm going to up my calories across the board but my carbs will be mostly the loads I do through out the week with slin. I'll be doing five PM injections of Keytech Goldtops a week and on my off days from GH i'll do shorter carb loads with humulin. Eating a lot of high quality animal proteins, veggies, EVOO, chia seeds/walnuts, eggs, etc. Will be keeping intra carbs of 40-60g and only light carbs throughout the day. Loading with white bread, jam, rice, breakfast cereal. Macros like 150/300/150, loads starting at 400-600g with 20-40iu HumR.

Workout: I do a lot of "powerbuilding" now, I have my own version of conjugate that has put on some kgs to my total. I also do some olympic lifting which I use as submaximal work.

Tuesday:
Mobility Drill ~ 0x0
Squat Assistance + Dynamic Effort Squat ~ 2x0
Max Effort Squat ~ 4x3-6
Supplemental Deadlift ~ 4x5-8
General Physical Prep ~ 5x0
Accessory Cluster ~ 5x0

Thursday:
Mobility Drill ~ 0x0
Bench Assistance + Dynamic Effort Bench ~ 2x0
Max Effort Bench ~ 4x3-6
Supplemental Row ~ 4x5-8
General Physical Prep ~ 5x0
Accessory Cluster ~ 5x0

Saturday:
Mobility Drill ~ 0x0
Deadlift Assistance + Dynamic Effort Deadlift ~ 2x0
Max Effort Deadlift ~ 4x3-6
Supplemental Row ~ 5x8-10
Supplemental Row ~ 4x12-20
Accessory Cluster ~ 5x0

Sunday:
Mobility Drill ~ 0x0
Overhead Press Assistance + Dynamic Effort Overhead Press ~ 2x0
Max Effort Overhead Press ~ 4x3-6
Supplemental Squat ~ 5x8-10
Supplemental Bench ~ 4x12-20
Accessory Cluster ~ 5x0

That's probably hard to understand so i'll give you an example of a workout;

Thursday:
Shoulder IR/ER, Thoracic Extension, Supported Pullover
Cable Pulldown + Paused Bench w/ Chains; Max Effort Bench w/ Chains; Speed Bench w/ Chains
Vertical Supported Row
Weighted Pullup + Weighted Dip + Weighted Reverse Crunch
Chest Fly; JM Press, Hammer Curl

Conjugate means compound work changes every week in an auto-regulated manner. So this was my last bench day and my next bench day will look different. 0x0 means I don't calculate the work I do here in my adaptive capacity, 5x0 means it's five sets to fatigue failure the rep range is irrelevant just get to failure, these are done in giant sets or clusters so the intensity will vary greatly.

 

[IronLion2]

Using the following as my 1rp for the next block

Bench: 475
Deadlift: 645
Squat: 580
Press: 255
Front Squat: 445
Hang Clean:275

Looking to get much more working volume out of the compound movements during this hypertrophy block. It was important for me to really stress heavy singles and doubles during my last blast to see where my weakness really lie.

 

[IronLion2]

My bodies beat up so by suggestion of an unnamed coach (He gives me free advices xoxox) for the first 4 weeks of this blast i'm going to do my GPP/accessory work early and finish with some tempo competition lifts at around 70-80% for volume. My bench and dead went up recently but my squats off and actually declining, will switch over to the pussy smith machine gonna look like a goon smith squat 4 plates for reps.

Gotta dexm and body screening, measured 9.4 so lmao @ "I'm a true 7%" dumb fat ass.

Yesterday;

Mobility
Broad Jump w/ 32' Box
High Bar Pause Squats 275x8,315x8,365x5,455x3,505x1
High Bar Tempo Squats 335x8,275x8
Defecit Stiff Legged Deadlifts 225x8,275x8,315x5,355x5
Glute Ham Raise w/ Bands + Lying Leg Curl + Hip Adductor 3x00

Got rid of the superset for my warm up sets, it's going to be replaced in the accessory cluster now. So my next squat day looks a little different;

Mobility Circuit
Hang Cleans 0x10
Bent Knee Reverse Hyper + Split Squat + Seated Leg Curl + Hip Adductor 2x20+
Speed Front Squat 7x3-8
Trap Bar Deadlift 5x8-10

While it may seem like my workout changes often it's really only the intensity of the lifts and the order of precedence, it's typical the same skill and motor patterns. Overload is overrated when you're looking in the short term, it needs to be applied OVER THE ENTIRE TRAINING AGE. In five years your traininng output should be higher if you expect to see adaptation, thats why I often change the structure of my workout to facilitate more efficiency.

 

[IronLion2]

After analysis I was using the insulin wrong and am going to jump right back into with it once my GH lands. I was using un godly amounts of HumR to load the carbs during the window as I figure it would help with the IGF conversion but it did the exact opposite. GH inhibits the use of glucose in the liver and the muscles and shifts the energy expenditure to fatty acids, Insulin inhibits the use of fatty acids and helps upregulate glucose transporters, THEY BALANCE EACHOTHER NOT CANCEL EACHOTHER. I was told insulin canceled the fat burning which isnt true, what I was never told GH canceled the glucose uptake which is why the slin is there not to be used as some sort of nutrition partitioning compound. Think about it even a dose as high as 50iu of HumR is still a physiological dose, why would that be anabolic when you just spike glucose as you have a healthy pancreas? So from now one i'm using slin at a much lower dose to MATCH my small amount of intra and post workout carbs rather than bombing the workout with carbs.

Thinking
Stage 1 (Week 2-4)
2-3iu GH + 10iu HumR (150 Cho over 3 meals)
Stage 2 (Week 5-13)
4iu GH + 20iu HumR (250 Cho over 3 meals)
Stage 3 (Week 13-18)
6iu GH + 30iu HumR (300 Cho over 3 meals)

Also i'm never buying from peptide companies again. GH>Peptides

 

[IronLion2]

The gears fkin real..... I can feel the tren in me after 2 injections, strength just blasting through my hands and feet!!!

I never elaborated on how last cycle went. EQ is a real bitch, the mental sides were rough at 800 but the funny part is my EQ tested poorly from degenerated raws meaning I was only getting 600ish at the peak, during that time I was doing pretty well on just test and EQ so i'll give EQ an ok grade I think it's a great support compound for test at a high dose or a great third compound at a lower dose.

Deadlift Day;
Mobility / Activation
Banded Nordic Curl + Weighted Rack Chins + Romanian Deadlift + Snatch High Pull ~ 2x00
Rack Pull ~ 315x8,405x8,455x8,505x5,555x3,605x3,455x8
Inverted Rack Pull ~ 225x8,275x5,325x5,375x3
40-52" Box Jumps

As I always the primary compound work is done in a slow tempo for 2-3 sets follow by 2-3 sets of RPE 9-10 with a back off set for max speed. Been doing my GPP work at the end of workouts where i'm rushed and I kinda love it TBH.

 

[IronLion2]

God I fucking love tren, it's been two years since i've ran any and fuck.....

Tuesday
Banded Shoulder IR/ER, Banded Thoracic Extension, Banded Face Pull, Banded Chest Press ~ 2x
Weighted Dips + Weighted Push Ups + Pulldowns + Hammer Curl ~ 2x00
Rack Press ~ 225x10,275x8,325x5,375x5,405x3,325x5,275x8
Dead Stop T-Bar Row ~ 100x10,120x10,140x8,160x5,180x3
Reverse Crunches ~ 0x00

Thursday
Banded Hip IR/ER, Banded Ankle IR/ER, Banded Thoracic Extension, Banded Hip Hinge ~ 0x0
Banded Bent Knee Reverse Hyper + Overhead Split Squat + Seated Leg Curl + Hip Adductor ~ 2x00
Front Squat ~ 225x8,275x5,325x5,375x3,425x1,325x5,275x8
Sumo Romanian Deadlift ~ 325x8,375x8,425x5,455x3,355x8
Speed Sled Press ~ 0x00

I'm obsessed with getting a 500 front squat, problem is my whole chest and neck are red for days after a heavy front squat, the price you pay I guess.

Still waiting on GH. I'll add a small night dose of GH with the tren when it comes, before swapping out the tren for NPP and adding slin to the GH pre-workout. I've noticed some spill-over already with the Drol which i'm content with as i've never felt this much increase in strength in a literal week.

Diet looks like;

AM - 50c/150p/100f
Workout Window - 100c/100p/10f
PM - >20c/50p/>20f

Around 2800-3000kcals, carbs wont budge for now.

 

[IronLion2]

@Gearmazon is;
1) Cost effective
2) Smooth AF pins
3) Quick T/A
4) A dope supplier

Probably the best source i've used on this forum to date.

 

[IronLion2]

Ate like shit for two days and blew up like a fat tub of lard, fuck my parents and upbringing, genetics suck....

Saturday;
Mobility/Activation ~ 0x00
Front Delt Extension + Tricep Extension + Decline Bench + Quad Extensions ~ 2x00
Standing Shoulder Press ~ 50x12,60x10,70x10,80x8,90x5,60x12,50x20
Hack Squat ~ 90x8,180x8,270x8,360x8,450x6
Hanging L-Hold ~ 0x00

Sunday;
Mobility/Activation ~ 0x00
Bent Knee Reverse Hyper + Pull-Ups + SLDL + Isometric Curl ~ 2x00
Stiff Legged Deadlift ~ 135x10,225x8,315x8,375x5,425x3,475x1,325x5
Chest Supported Vertical Row ~ 95x10,145x10,185x8,225x5,245x3
Broad Jump w/ 48' Box ~ 0x00

 

[IronLion2]

Garbage lift today, good news is my @KEYTECH goldtops are here so starting with it at 1-2iu before bed for 3 weeks.

Tuesday AM:
Mobility/Activation ~ 0x0
Accessory Cluster ~ 8x00
-Close Grip Bench ~ 225
-Pulldowns ~ 205
-Snatch Grip Bench ~ 225
-Preacher Curl ~ 105
Football Bar ~ 235x10,285x8,335x5,375x3,425x1,285x12,235x18
Bent Dead-Stop Row ~ 155x5,205x5,255x5,305x5,355x5
Farmers Carry ~ 00x00

 

[IronLion2]

For my accessory cluster i've been using a slower tempo. This video highlights the idea behind the method, more tension equals more fatigue which means deeper engagement and contractions, with a bonus that it uses less muscle glycogen so i'm not burnt out after two rounds. That's all I want when it comes to my accessory cluster, the total volume is something I look to increase over time but it's less important that total contraction. So for my last bench workout; close grip and snatch grip bench were done with a 6010 tempo and the pulldowns and preachers were a 4020.

 

[IronLion2]

Shit the lifts are getting good now

Squat day:
Mobility/Activation
Accessory Cluster 2x00
-Deadstop Good Morning 225/275
-High Bar Lunge 135
-Lying Leg Curl 110
-Leg Extension 140
Smith Low Bar Pause Squat 275x10,325x8,375x5,425x5,475x3,525x1,550x1,315x12
Stiff Legged Deadlift w/ 4' Defecit 275x5,325x5,375x3,425x1
Cable Standing Reverse Crunch + Platform Cable Donkey Raise 3x00

 

[jstrong20]

Damn strong bench at 210. Sounds like your capable of 500 under 220.

 

[IronLion2]

Damn strong bench at 210. Sounds like your capable of 500 under 220.

That should be in my future, too bad 500 ain't shit no more. There's a guy near me at my weight class that did 635 RAW.

 

[IronLion2]

Press day

Mobility/Activation
GPP
-Planks
-Side Plank
Dynamic Cluster (Two rounds till fatigue failure)
-Plate Raise 25
-Landmine Squat 135
-Machine Chest Press 360
-Rolling Tricep Extensions 40
Max Effort
-Speed Overhead Press 115x8,155x8,185x5,225x3,255x1,275x1,195x8
Supplemental
-Leg Press 450x10,540x10,630x10,720x8,800x8

Somehow fucked up my oral dosing so Im low on drol and have a bunch of var so its 50 drol + 100 var ED for the next 4 weeks, i'm also running the tren and low test for 2 extra weeks. Still low carb/mod fat, really want to crush this bodyweight set point before adding in the slin and wet anabolics.

 

[IronLion2]

Ugh, shit workout today I'm done with the 4x a week and going back to EOD. Sometimes you have to fly to close to the sun I guess. I was just listening to ben pollack say the first sign of an over trained system is having trouble engaging/getting into place, and buddy I could not get under my sumo pull.

Mobility/Activation
Dynamic Cluster ~ 2x00
-Cable Platform Pull-Through 45 w/ Band
-Rack Chins BW
-Ultra Wide KB Paused Sumo Pull 64
-Cable Curl 100
Max Effort
-Sumo Pull 275x10,375x8,455x5,505x3,555xMiss,520x1
-Sumo 4" Block Pull 405x10,315x16
Supplemental
-Overhead Row 180x10,270x8,360x7,410x5,430x4

No GPP as I ran out of time. My hips are hella weak and the're going to be the emphasis of my GPP training from here on out.

 

[IronLion2]

OCD is getting the best of me, no gym for three days so I went three straight max effort days... Such a stupid idea, guys just know it's okay to miss lifts lol

Mobility Activation
Dynamic Cluster
-Close Grip Bench
-Pull Downs
-Cable Fly
-Hammer Curl
Max Effort
-Paused Bench 275x8,325x7,375x5,425x3,445xMiss,405x3,355x5
Supplemental
-Kroc Row 60x10,70x10,80x10,90x8,100x6
GPP
-Chest Supported KB Pullover

I'm starting to think the volume may be too high also...... Either way a three day deload should put me back into my groove. Work and school are just alot right now, I should have never put myself into this position in the first place. CNS dictates strength, it's as simple as that.

 

[IronLion2]

Two days off, a shit ton of food on x-mas, and a re-organizing my split did the trick! Best workout this block!

Mobility/Activation
GPP
-Med Ball Throws
Max Effort
-Tempo Safety Bar Box Squat w/ Chains 235x10,325x10,375x8,425x5,475x3,525x3,315x12
Supplemental
-Trap Bar Deadlift 405x10,405x10,405x10,405x8,405x6
Dynamic Accessory Cluster
-Bent Knee Reverse Hyper 70
-Isometric Sissy Squat 45
-Lying Leg Curl 110

Surprise, conjugate works better when you use it the way it was taught.

 

[IronLion2]

Early morning grind.

Mobility/Activation
GPP
-Weighted Sled Pull
Max Effort
-Military Press 135x10,225x8,275x5,315x3,345x1,275x6,225x12
Supplemental
-Belt Squat 180x12,270x12,360x10,450x8,500x5
Dynamic Accessory Cluster
-DB Incline Bench 80
-BB Upright Row 90
-BB Zercher Squat 185

GO BUCKEYES!!!!

 

[IronLion2]

Mobility/Activation
GPP
-Box Jump 44-54"
Max Effort
-Conventional Deadlift 245x10,315x8,405x5,475x3,525x2,575x1,605x1
Supplemental
-Supported T-Bar Row w/ Chains 135+1x8,135+2x8,135+3x8,135+4x6,135+5x4
Dynamic Accessory (Rest Pause)
-Glute-Ham Raise BW
-Cable Pulldown w/ D-Handle 155
-DB Pullover 60 + KB Shrug 70

Yeah clearly that small change made a world of difference as I nearly hit an all time PR on my 7th set. Need to program more lower and upper back into my split as my lats are having trouble stabilizing.

 

[IronLion2]

Woof i'm fucking strong! Brought in 2020 with like an 8000kcal cheat meal woke up fucking huge, weighing in fasted at 215ish yolked. Adding cialis was huge, my pumps are through the roof. Cant imagine what the next phase (volumization) of my blast is going to do!

Mobility/Activation
GPP
-Reverse Cable Crunch
Max Effort
-DB Floor Press 70x10,80x10,90x10,100x8,110x8,120x6,130x5
Supplemental
-BB Paused Hang Pull 135x10,225x8,275x8,315x5,375x5,405x3
Dynamic Accessory
-DB Floor Fly 50xRest Pause
-Weighted Pull-Up 35xRest Pause
-Tricep Pulldown + Bicep Face Curl 2x00
-TRX Face Pull Complex 1x00

At this point in my training block we're going to bring up the accessory volume as the gains in my max effort sets start to slow. Right now I give myself 10 sets to get all my accessory work in, in those ten sets I try my hardest to make them as challenging and to fatigue failure as possible. Accessory volume will likely get close to 20 sets by the end of this mesocycle.