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Big man, big lifts

IronLion2

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1,260
Movement Prep
-Reverse Crunch x100
Max Effort
-Safety Bar Good Morning
135x5,225x5,275x3,325x1,255x4
Sub Max Effort
-Trap Bar Deadlift
445x8,445x8,445x6
Dynamic Effort
-Partial Squat
64x20,70x12
-Split Squat
60x20,60x16
-Leg Curl 1x50
-Leg Extensions 1x50

Max Effort good mornings SUCK but hot damn is that what my program needed.
 

IronLion2

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1) General Development
-Atlas Stones
2) Max Effort
-Decline Bench w/ Forced Negative
315x3,365x3,405x3,455x5,335x5
3) Sub Max Effort
-Front Squat
185x8,225x8,275x8,315x8
4) Dynamic Effort
-Unilateral Squat 2x10
-Unilateral Shoulder Press 2x10
-Shoulder Extensions 1xRP
-Tricep Extensions 1xRP
5) Movement Development
-Plank on Med Ball

Press day today we're deloading the shoulders with a standing dumbbell press as a dynamic load and replaced it with some extra bench for Max Effort. I had the option to make my anterior squat the Max Effort but im not handling the technique well squating like that.

We can deload individual systems very easily in conjugate; repetition days, dynamic focused days, extreme forms of accommodating resistance, etc. But the beautiful part about it is we just keep training with our usual intent, no need to work with sub max intensities to recover the CNS.

I added some post work that's simply a cool down and an ability to work on small lagging muscles. Things like abdominals, obliques, adductors, glute medial.
 

IronLion2

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Speaking of glute med my glutes and thighs are wrecked. Started really grasping the floor with my feet and pushing away started making sense. No wonder I was lagging so much. Maybe one of the most important ques for any lift, you may need to roll out your feet and use new shoes to get the full effect.
 

IronLion2

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General Development
-Glute Bridge Isometric
Max Effort
-Deadlift from High Pins
315x5,405x5,495x5,585x3,635x3,455x8
Sub Max Effort
-Hyperextension Deadlift
225x6,245x6,265x6,275x5
Dynamic Effort ~ 4xRP
-Seated Row
-Weighted Pull Up
-Preachers
-Skulls
Movement Development
-Chinese Deadlift

Weighed in at 228 so we're in fat boy territory. First 600lb rack pull, not that rack pulls matter though. Doing all my dynamic work rest pause now, workouts a little shorter.
 

IronLion2

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1) GPP
-Extended Pullover
2) Max Effort
-Paused Bench w/ 3 Board
315x8,365x5,415x3,435x3,455x1,405x4
3) Sub Max Effort
-Pendlay Row
135x6,185x6,235x6,275x4
4) Dynamic Effort; 4 sets of Rest Pause
-JM Press
-Pull down
-Weighted Push Up
-Weighted Pull Up

Let me take a second to explain auto regulation in this program. The last set of a Max Effort movement is either a single or an AMRAP, this is how we judge how much we exerted ourselves. If I do five sets and my sixth is an AMRAP where I get three than I did too much volume, if I did a single and made it or I get 5+ on the AMRAP than it was perfect and next week we go full blast.
 

IronLion2

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Sub Max Effort
-Belt Squat; x00
Max Effort
-Paused Squat w/ High Pins; Work up to 3rpm with back off set @70-80% (225x8,315x8,405x5,495x3,545x3,455x5)
-Romanian Dead; Work up to 5rpm (275x5,325x5,375x5,425x4)
Dynamic Effort
-Reverse Hypers; Rest Pause
-Leg Raise; Rest Pause
-Leg Curl; Rest Pause

As you can see we dropped the dynamic effort portion to three lifts and those rest pause are just two sets now instead of three. My third set is constantly garbage and i'm loosing mental/physical intensity that late in the workout.

Still not drinking enough fucking water, I'd never thought being hydrated would be the hardest part of an offseason :/
Kcals are like 5000 everyday and I almost have abs still.
 

IronLion2

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Sub Maximal Effort
-Lunge; Five reps every thirty seconds until fatigue
Maximal Effort
-Overhead Press w/ Isometric; Work till 1rpm, Challange Set
135x5,155x5,175x5,195x3,215x3,235x1,185x5
-High Bar Squat; Work till 3rpm
225x5,315x5,405x5,425x3
Dynamic Effort
-JM Press; Rest Pause
-Leg Press; Rest Pause
-Hammers; Destroyer Set

This deep into a high intensity training cycle you start to really become deconditioned but also become very in tune to any areas of weakness. So instead of continuing general physical prep work I switched to movement prep exclusively. I'm borrowing Josh Bryant's cluster set strategy, 10x5 with sub maximal loads so that we can stimulate the motor pattern but acquire minimal fatigue if any.

Giving myself a mini-deload of a long weekend, three straight days out of the gym, it's my birthday and i'm clearly starting to show signs of burnout. I cant train on edge if my life depended on it and i'm extra tight.

Weights stalling out in the low 220's so i'm going to switch my AAS routine once I run out of Dbol+Winstrol in two weeks;
700 TestP
700 MastP
450 NPP
6iu GH (2iu @ am + 4iu @ prw w/ 30iu HumR)
 

IronLion2

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First day back after my de-load, knees felt good but I still decided to ease in just a tad

Sub Maximal Effort
-Deficit deadlift; five reps every thirty seconds until fatigue
Maximal Effort
-Speed deadlift w/ double red band; work till 3rpm
135x3,225x3,315x3,405x3,455x3
-Tempo deadlift w/ 2" blocks; work till 5rpm
405x5,405x5,405x5,405x3
Dynamic Effort
-Unilateral Row; Rest pause
-Nordic Curl; Rest pause
-Pull Down; Destroyer set
 

IronLion2

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Got four hours of sleep with an hour nap today so my training was modified.

Max Effort
-Overhead Press w/ isometric; 135x5,185x5,225x3,255x3,275x2
-Zercher Squat; 225x5,315x5,405x4
Dynamic Effort
-Squat Press; Rest Pause
-French Press; Rest Pause
-Overhead Extension + Preachers; Destroyer Set
Sub Maximal Effort
-Reverse Lunge; Cluster Set

PR on every lift, shout out to that deload bc those numbers on; minimal sleep, less gear than prior, and not training on edge is spectacular.
 

IronLion2

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Back to back workout days as life got in the way and I feel no fatigue.

Friday;
Sub Max Effort
-Belt Squat
Max Effort
-Box Squat w/ Safety Bar ~ 245x5,335x5,425x5,515x3,605x2,635x1
Dynamic Effort
-Reverse Hypers ~ Rest Pause
-Straight Leg Dead ~ Destroyer Set
-Thigh Flexion ~ Rest Pause
-Thigh Adduction ~ Rest Pause
-Thigh Extension ~ Rest Pause

Saturday;
Sub Max Effort
-Reverse Pullover
Max Effort
-Floor Press w/ Football Bar ~ 225x5,275x5,325x5,375x5,405x3,425x3
Dynamic Effort
-Fly ~ Rest Pause
-Seal Row ~ Rest Pause
-Chins ~ Rest Pause
-Rear Swings ~ Destroyer Set
 

IronLion2

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Got some extra rest in me this week so tried to turn up the intensity

Sub Max Effort
-Paused Sumo Pull - Cluster Set
Max Effort
-Sumo Pull from Blocks
315x5,405x5,495x3,585x3,635x2,495x5
Dynamic Effort
-T Bar Row - Rest Pause
-Curl Up - Rest Pause
-Pull Up - Rest Pause
-Seated Row - Rest Pause
-Tricep Pulldown + Hammer Curls - Destroyer Set
 

IronLion2

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^^^^ that was a beltless pull too so I'm still hyped about that. Still need to learn to get tighter but these lifts are getting smooooth
 

IronLion2

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Sub Max Effort
-Pullover
Max Effort
-Reverse Grip Bench w/ Block
275x5,335x5,395x5,425x3,445x2,315x5
-Pendlay Row w/ Isometric
135x5,225x5,275x5,325x4
Dynamic Effort
-Flys
-Pull Ups
-Rear Fly

God Being skinny sucks because I cannot for the life of me keep my hips and glutes tight to the bench, we're going to have to end this strength block soon because my limiting factor being my stability is just not getting any better. Back to the drawing board, might switch to real conjugate training and see if I have any better luck.
 

IronLion2

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Sub Max Effort
-Lunge
Max Effort
-Good Morning w/ Safety Bar
225x5,275x5,325x3,375x2,425x1,315x5
-Speed Trap Bar Deadlft w/ Chains
455x5,455x5,455x5
Dynamic Effort
-Reverse Hyper ~ Destroyer Set
-Leg Curl ~ Destroyer Set
-Leg Extension ~ Destroyer Set
 

IronLion2

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Knees feel much better since dropping the AI, pretty much done with AI use. My weight is really plummeting (225) I just dont have the desire to eat and i'm very busy, I've got a few more weeks of anabolics left in my stash that i'm going to try and get down as quick as possible.

Sub Max Effort
-Farmers Carry
Max Effort
-Military Press w/ Reverse Bands
225x5,315x5,355x3,375x2,335x6
-Hatfield Squat w/ Tempo
225x5,315x5,365x5,415x5
Dynamic Effort
-Incline Closed Grip Bench ~ Rest Pause
-Hack Squat ~ Rest Pause
-High Pull ~ Destroyer Set
 

Big Beef

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Very impressive log! One of the more detailed logs I've seen in a while. Weight on lifts looks great as well. I just started a strength program myself, but coming off some surgeries & lonnnnng way to go to get back to where I was! Btw, I have wiped out estro before & it sucks BAD, so I understand the need to drop it at times. Sucks about the appetite. Probably a dumb question, since you seem to know your shit, but are you familiar with mk677 & have you tried it?
 

IronLion2

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Very impressive log! One of the more detailed logs I've seen in a while. Weight on lifts looks great as well. I just started a strength program myself, but coming off some surgeries & lonnnnng way to go to get back to where I was! Btw, I have wiped out estro before & it sucks BAD, so I understand the need to drop it at times. Sucks about the appetite. Probably a dumb question, since you seem to know your shit, but are you familiar with mk677 & have you tried it?
I really like MK, I've never had the same fullness without it. I'm not currently using at as 1) I'm trying to stay leaner and tighter 2) my current lifestyle would be hindered by the fatigue 3) I'm trying to dial in a GH protocol so I'm focused on that. Was pondering putting 10mg MK at night for my next blast.
 

Big Beef

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I really like MK, I've never had the same fullness without it. I'm not currently using at as 1) I'm trying to stay leaner and tighter 2) my current lifestyle would be hindered by the fatigue 3) I'm trying to dial in a GH protocol so I'm focused on that. Was pondering putting 10mg MK at night for my next blast.
Gotcha. Yeah, it is definitely hard to control strict diet & lethargy while on mk. Sounds like a solid plan.
 

IronLion2

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Fuark that was a lift, everything was perfect!!! I wiggled the bar which is always a dream come true

Sub Max Effort
-Banded Glute Swing ~ 10 reps every 30 seconds
Max Effort
-Defecit Deadlift from 4" Block
135x5,225x5,315x5,405x5,495x3,545x3,595x1
Dynamic Effort
-Overhead Row ~ Straight Set
-Hyperextended Deadlift ~ Rest Pause
-Pullover ~ Rest Pause
-Overhead Extension ~ Destroyer Set
 

cmryan

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Jul 23, 2018
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Fuark that was a lift, everything was perfect!!! I wiggled the bar which is always a dream come true

Sub Max Effort
-Banded Glute Swing ~ 10 reps every 30 seconds
Max Effort
-Defecit Deadlift from 4" Block
135x5,225x5,315x5,405x5,495x3,545x3,595x1
Dynamic Effort
-Overhead Row ~ Straight Set
-Hyperextended Deadlift ~ Rest Pause
-Pullover ~ Rest Pause
-Overhead Extension ~ Destroyer Set
Hey man, you've got an awesome log to follow and I love your training style. It's nearly exactly how I'd structure mine if life would cooperate right now lol. Btw, what is an overhead row? Lying on the floor and pulling similar to a lat pulldown? Or more like a face pull?
 

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