Big man, big lifts

[IronLion2]

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?

Mine look a little different but like this

Hammer Strength Overhead Rows

I enjoy this machine for lat training.

mountaindogdiet.com

 

[cmryan]

Mine look a little different but like this

Hammer Strength Overhead Rows

I enjoy this machine for lat training.

mountaindogdiet.com

Ah, I gotcha now. Thank you.

 

[IronLion2]

Up early, early for another amazing lift, thats back to back amazing workouts. It's crazy what a big PR does, i'm hungry and pumped for 48 hours after which is always a good sign

Sub Max Effort
-Pull Up ~ Cluster Set
Max Effort
-Football Bar Press w/ Chains (120lbs)
135x5,225x5,275x5,325x5,375x5,315x5
Dynamic Effort
-Unilateral Row ~ Straight Set
-Flys ~ Rest Pause
-Chins ~ Rest Pause
-Laterals ~ Destroyer

 

[IronLion2]

Workouts should be fucking hard

Sub Max
-Reverse Lunge ~ Cluster Set
Max
-Anderson Squat
225x5,315x5,405x5,495x3,365x8
Dynamic Effort
-Hack Squat ~ Straight Set
-Leg Extension + Leg Curl ~ Destroyer
-Reverse Crunch + Reverse Hyper ~ Destroyer

 

[IronLion2]

Body was wrecked so I deloaded the spine and chose lighter loads.

Sub Max Effort
-Overhead Carry ~ Cluster Set
Max Effort
-Unilateral Push Press
80x5,100x5,125x3,135x3,80x10
Dynamic Effort
-Belt Squat ~ Straight Set
-Chest Press ~ Rest Pause
-Leg Press ~ Rest Pause
-Upright Row ~ Destroyer

Really excited to bust out my new template, until then I've got a little progress to make with only three weeks left of anabolics.

 

[IronLion2]

Sub Max
-Sumo Swings w/ Band
Max Effort
-Sumo Deadlift
245x3,335x3,425x3,515x3,605x2
-Sumo Deadlift w/ Speed
475x6,6,5,4
Dynamic Effort
-Weighted Pull Up
-Weighted Dip
-Weighted Glud Ham
-Defecit Row

A smooth 605 sumo pull @ 225 ain't half bad but it ain't winning no trophies, that's how much I expected at the beginning of the cycle but progress is progress.

 

[IronLion2]

I'll do a diet and gear update.

Gear- I'm down to only on 300 NPP / 300 TestP / 50 Dbol PrW with 5iu GH and 30-40ius HumR. Honestly I don't have the thick look to my physique that im use to on 2gs of gear but my lifts are up, my work capacity/cardio are at an all time high, and I'm keeping from getting fat with no cardio and only lifting EOD.

Diet- My protein is down maybe 10% and fats down maybe 20% but carbs are more frequent and evenly spaced out. No more low carb for 36 hours than 6 hours of 600g, IME you want to space out the nutrients in some manner. I'm maybe 12-14% BF @ almost 230, anytime my weight starts to drop I add in a few cheat meals.

What's next? Finish of the gear than switch to 150 TestP / 550 MastP / DNP / SEO. I'm going to do a two'ish week minny diet with DNP and use a small amount of SEO in my calves, long head of the tricep, and posterior head of the delt. Than were going to try and use DHB and Ment for some experiments.

 

[IronLion2]

Sub Max
-Overhead Row
Max Effort
-Bench Press, Paused w/ 2 Board
(135x5)x5, 225x5, 315x5, 445x3, 375x6
-Non Supported T-Bar Row
100x5,175x5,250x5
Dynamic Effort
-Rope Row
-High Fly
-Rear Fly

 

[IronLion2]

Back and knees were stiff so I applied auto regulation.

Sub Max Effort
-Trap Bar Carry
-Trap Bar Deadlift w/ Speed
Max Effort
-Trap Bar Deadlift w/ Tempo
345x3,435x3,525x4,475x5
-Overhead Press w/ Reverse Band (dbl mini)
186x3,225x3,275x3,325x3
Dynamic Effort
-Hack Squat w/ Sissy Stance
-Incline Bench w/ Closed Grip
-Bent Lateral Raise
-Skulls + Preachers

Nobody told me how hard eating was as you age. 4k calories feels almost impossible some days.

 

[IronLion2]

Sub Max Effort
-Leg Curl 5x5
-Low Bar Squat w/ Box 5x5
Maximal Effort
-Low Bar Squat w/ Box
325x5,415x5,505x5,595x3,645x1
Dynamic Effort
-Low Bar Squat w/Tempo 4x4
-Leg Press w/ Tempo 4x8
Supplemental: Three rounds of
-Reverse Hyper
-Reverse Lunge
-Reverse Crunch

 

[IronLion2]

So my last two workouts of this block are in the book, the virus has kept me busy so its forcing my hand when to deload and diet.

Sub Max
-Wide Grip Pulldown 5x5
-Banded Bench Press w/ Tempo 5x5
Max Effort
-Banded Bench Press w/ Pause
135x5,225x5,275x5,325x3,345x1
Dynamic Effort
-Banded Bench Press w/ Close Grip 3x3
-Supported Row w/ DBs 3x8
Supplemental: Three rounds of Rest Pause
-Preachers
-Extensions
-Laterals

Sub Max
-Swing w/ Band
-Deadlift w/ Pause
Max Effort
-Deadlift w/ Defecit
275x5,365x3,455x3,545x3,575x2
Dynamic Effort
-Deadlift w/ Speed 2x3
-Supported Row w/ Chains 3x8
Supplemental: Three rounds of Rest Pause
-Dips
-Pull Up
-Glute Pull

I've decided against DNP because i'm too active currently and I need to start the deload/diet ASAP.

Drugs;
175mg NPP
550mg MastP
25mg Anavar w/ ECA 3x ED

Yeah no test you read correct, i'm willing to give it a try for a short peroid

Diet;
I might give keto a try but we're going to do a hard cut for sure, -1000kcal at the least.

Trainning:
Insane amounts of unilateral work, core movements, high rep competition movements, conditioning circuits, extreme ROM, etc. All the things that get lost in powerlifting that are needed for a strong body outside the gym will be prioritized.

I just put in my order for SEO so i'll start that ASAP.

Once this next phase is over i'll start a new log with my new DUP training routine.