Pop's Road to 1500 Raw with Wraps

[Pops2302]

Press day

Strict OHP
185x6
185x5
185x4

Speed paused bench
245x10
245x12

Damn I'm thinking that the exemstane is killing my shoulders. I'm switching to e3d along with Prami. Btw Prami is nooooo joke! I took .25 mgs before bed I felt like I was sea sick and tired as heck. But hey no milk will br coming out of my pecs so it's ok

Incline db press
105x6
105x6
105x10

Seriously my traps and delts were killing me.

Burnout concentration curls
150 reps

Skipped shoulder raises couldn't hang today. My water retention is leaving and my back pumps are getting better. Looking forward to next week.



 

[Pops2302]

Ok so sorry about my break

So far my upper body exercises keep going up but deadlifts and squats are suffering. 

It was supposed to be deadlift day

I will say though earlier in the week I hit 295 for 8 reps and 2 sets on bench. Also 170 on OHP for 2x8 as well

Deadlifts
425x1,2,1,2,1

Jesus the back pumps were so screwed I had to stop after each set and stretch out.

I'm three days done with the orals but I guess it's still in my system. 

Pull ups
2x8

Lat pulldowns
5x8

Kroc Rows
140x5
140x5
145x5
150x3

 

[RoyHobbs]

Good stuff in here man. Is your programming the Ed Coan routine I saw you mention in your first post? I only ask because you seem to be working hard but I don't understand all of it. Speed bench wouldn't be 245 for 10 or 12 reps. For your max it should be a lot lighter and 1-2 reps for 6-10 sets to get true speed/dynamic work in. Just curious. If it's working by all means stick with it!

As for the back pumps… Man I totally hear you. I get brutal low back pumps doing random everyday life things let alone when I deadlift. Mine is some water retention and some from a big weight gain post contest diet rebound.

When's the next meet?!

 

[Pops2302]

It is the Ed Coan routine. I didn't understand that either! I'll be competing 11/5. I'll switch it to 2 reps 10 sets. Back pumps aren't as potent and adema is going down. This cycle opened my eyes to the fact that I'll probably stay away from orals from now on.

 

[Pops2302]

Prepare for a story! This last week of workouts! Here we go

First off I switched my training time to early in the morning due to the new job

I'm back in steel and the place while it isn't a foundry, steel perpetuates whatever temperature it is. If it's eight five outside its 90 something inside. If its 40 its below freezing inside etc. I have been drying out.

Squat day

My back pumps are finally pretty much gone! So effin freeing its crazy. Honestly after this cycle I probably won't run another oral compound again. So many sides its crazy.

Squats
415x5
415x5
with wraps

SSB
185x3 sets of 8

Leg press
3 sets of 12 supersetted with calf extensions

Leg Curl
100 reps


Bench Press day

Bench
305x5
305x5
Super easy sets. Even paused the last three. 

Close grip bench
275x5
275x5

Skull crushers
155x8x3

dbell incline press
105x8x3

Cable tricep pushdowns
maxxed out machine x 10 x 3

Dips
bodyweightx12x3

DEADLIFT DAY

HOLY MOLY, SOMEBODY CAN PULL AGAIN!!!!

Back pumps have fully ceased and honestly I probably will never take another prohormone again and stick to oils. The sides are so much worst. For me that is, my buddy runs msten at 30 mgs all the way thru like its nothing. My other buddy runs SD at 30. Honestly I couldn't function on 20 mgs of msten

Even with the lack of back pumps my pulls weren't favorable until my last set when I fully corrected my form. I am back down to around 235 with no water weight. With the new job I have been sweating like no other. All the while every part of my body has grown. My leverages have fully changed and nothing felt right until I realized how I needed to be at the last set. Wider stance, wider grip, feet pointed a little more out

Deadlift
425x1,2,2,2,3

Stiff legged deadlifts
225x10

bentover bbell row
very lightweight focusing on building my lowerback as well as my core
135x12x3

Chinups
3 sets of 8 at bodyweight

Bentover bbell rows
130x8x3