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The 'Colorado Experiment' two point oh

IronLion2

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Very interesting log

First time i see training like this and i been training for 20 years
This isn't body building nothing even close to it. These are adaptations of Soviet weight lifting methods, nearly a hundred years of training like this.
 

IronLion2

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Heres my favorite "GPP" workout, I think EVERYONE could benefit from conditioning and back development with this

GPP-Isometric
4 Rounds of
1) Overhead Snatch Carry - 135lbs for 100m
1) Side Loaded Carry - 270lbs for 100m
3 Rounds of
2) Front Rack Hold - 405 for :30
2) Weighted Plank - 135 for 1:00

I've noticed my lower back strength go way up and my posture improve from the overhead carries. They develop the upper spinal errectors like no other.
 

madg

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This isn't body building nothing even close to it. These are adaptations of Soviet weight lifting methods, nearly a hundred years of training like this.
I love the russian philosophy on peds

I will try read more about it

Im past my bodybuilding meathead phase haha

Would love to mix in some of this training

Thank you iron
 

cmryan

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Heres my favorite "GPP" workout, I think EVERYONE could benefit from conditioning and back development with this

GPP-Isometric
4 Rounds of
1) Overhead Snatch Carry - 135lbs for 100m
1) Side Loaded Carry - 270lbs for 100m
3 Rounds of
2) Front Rack Hold - 405 for :30
2) Weighted Plank - 135 for 1:00

I've noticed my lower back strength go way up and my posture improve from the overhead carries. They develop the upper spinal errectors like no other.
You just sold me. I've always believed in the importance of GPP (well, high school doesn't count lol). This is our first week back in the gym and I already see that my lower back has really gotten weak during the lockdown. This particular routine catches alot besides low back as well. You also get shoulder stability with the overhead carries, side carries (that's an awesome amount of weight for 100m) help shoulder health too as well as being a tremendous challenge to your obliques and lower back.

I love the idea of pairing the front rack hold with a weighted plank. The front rack really challenges your core substantially. It rjust reminded me that zercher holds are outstanding for core challenge as well (with pads cuz I'm a wuss). I'm assuming you need a training partner to get that much weight on your back.

How frequently do you do these GPP mini-sessions?
 

cmryan

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Current weight 196, bloods confirmed my electrolytes are skewed and my blood iron is down from adding in the ancillaries too early, as a result my physique is soft buy my cardiovascular capacity is through the roof. My vitals are absolutely perfect with resting heart rate in the 70s, morning blood glucose of 76, and BP in the 110s.

Gyms open today so here's what ive finalized for the next mesocycle, which will be four linear peroidization blocks with a conjugate template;

Routine

M (Strength, High Pro)
Glute Ham, Reverse Hyper, Belt Squat 5x10
Back Squat 0x3,3x3-5
Hack Squat 1x10;1x10
Good Morning 1x10

T (Speed, High Fat)
Swing, Rope, Sled 10:00
Cardio 30:00

W (Strength, High Pro)
High Pull, Pull Over, Pull Down 5x5
Bench Press 0x3,3x3-5
Bent Pull 1x10;1x10
Fly 1x10

Th (Speed, High Fat)
Carry, Hold 10:00
Cardio 30:00

F (Strength, High Pro)
Deficit Pull, Snatch Pull, Bent Pull 5x4
Dead Pull 0x3,3x1-3
Pull Up 1x5;1x5;1x5
Hang Pull 1x10

Sa (Speed, Fasted)
Jump, Sprint 5:00

Sa (Speed-Strength, High Carb)
Overhead Press 3x5
Bench Press 3x8
Arm Extension 1x20+
Arm Flexion
Delt Abduction 1x20+

Su (Speed-Strength, High Carb)
Stiff Pull 3x5
Front Squat 3x8
Knee Flexion 1x20+
Knee Extension 1x20+
Core Adduction 1x20+


Diet

High 350 220 50
Meal 1 50 60 5 French Toast
Meal 2 50 0 0 Shake
Meal 3 50 60 5 Shake
Meal 4 100 60 10 Fish
Meal 5 100 40 30 Free
2730

Mod 50 260 90
Meal 1 0 40 30 Tuna
Meal 2 0 60 30 Steak
Meal 3 25 50 5 Cream of Rice
Meal 4 25 50 5 Cereal
Meal 5 0 60 20 Pork
2050

Low 0 200 110
Meal 1 0 40 30 Eggs
Meal 2 0 60 30 Steak
Meal 3 0 60 30 Pork
Meal 4 0 40 20 Tuna
1790

Notice we're going by net carbs rather than total carbs and we're going with much less calories early on. Each of the four blocks will see an increase in total Kcals.


AAS

450-700 Test Enth/Prop/Base (1ml M/W/F)
200 Mast Enth (.5ml Tu/S)
100 Ment Enth (.5ml Tu/S)
350 Proviron (50mg ED)
180 Raloxifene (60mg M/W/F)
20iu Growth (10iu M-F, 10iu Sa-Su)
60iu Insulin (5iu Pre/25iu Post Sa-Sun)
BP Meds (Daily; Telmi, Lisinopril, Viagra, Cialis) (After insulin load; Dyazide)

Goals
1) Weight doesnt increase past 220, bodyfat never gets above 10%
2) Targets of;
a) Front Squat 550
b) Back Squat 700
c) Sumo Pull 750
d) Bench Press 500
e) Box Jump 50'
f) 100m Dash <11.00

3) HDL never goes under 35, LDL never goes about 110
Dude, this is a really cool and very comprehensive plan.

Goals e and f are very impressive paired with the lift totals.

What does 0x3 mean? It's typed next to each of your main lifts on MWF. And do you do each of the 3 exercises listed prior to your main lift on MWF or just one of them?

When you write 20iu HGH, is that daily? or divided through the week and then weekend?
 

IronLion2

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You just sold me. I've always believed in the importance of GPP (well, high school doesn't count lol). This is our first week back in the gym and I already see that my lower back has really gotten weak during the lockdown. This particular routine catches alot besides low back as well. You also get shoulder stability with the overhead carries, side carries (that's an awesome amount of weight for 100m) help shoulder health too as well as being a tremendous challenge to your obliques and lower back.

I love the idea of pairing the front rack hold with a weighted plank. The front rack really challenges your core substantially. It rjust reminded me that zercher holds are outstanding for core challenge as well (with pads cuz I'm a wuss). I'm assuming you need a training partner to get that much weight on your back.

How frequently do you do these GPP mini-sessions?
So this will be a decent speaking point. As you can see theres three levels of training in my template; speed, speed-strength, and strength or power. I've been calling my GPP work speed work as it's base goal is to allow for more acceleration and force development. Each of these tax my ability to recover and they draw energy from the same places, so by definition as one increases another has to decrease, or the total output will almost surely decrease over time. So in this introductory block which will be used as a form of volume acquisition, the speed-strength and strength work will be lower intensity and volume leaving more energy to be spent in conditioning phase, this is needed because while I attempted to not conditioning there still has been some decrease to my anerobic capacity.

Ive learned GPP in terms of development can be broken down into three elements
1) Isometric: A phase to develop the ability to create force away something
2) Plyometric: A phase to develop the ability to create force against something
3) Move-Specific: A phase for skill acquisition and overall mechanic development

I try to stick to doing these three once a week, with as little volume and intensity as needed, THESE ARE ALWAYS SUB MAXIMAL INTENSITIES UNLESS ITS A PURE GPP BLOCK. So a lowest effective dose mind set, we want these to help us recover from our max and dynamic workouts not hurt them.
 

IronLion2

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Dude, this is a really cool and very comprehensive plan.

Goals e and f are very impressive paired with the lift totals.

What does 0x3 mean? It's typed next to each of your main lifts on MWF. And do you do each of the 3 exercises listed prior to your main lift on MWF or just one of them?

When you write 20iu HGH, is that daily? or divided through the week and then weekend?
0x3 is my movement specific warm up, so for week 1 i'll load the squat bar with 135 do bursts of three reps and either A) never rack the bar and just keep reping out sets of three until I feel full ROM or B) rack the bar but never leave the rack. The reason I write 0x3 is its sub max weight and volume so it doesnt count against total volume.

The three workouts prior to the max effort are my localized warm up which is also sub maximal intensity and weight, around 40% of 1rpm and we dont go even close to failure. We do all three movements but try to not rest much between sets or movements, we're trying to get done with this ASAP while being efficient. These do count against volume but only slightly, I do them quickly so it does accumulate some fatigue. These will stimulate some development but they're meant to be done light and for lowest effective dose. I coach my clients by calling these "cluster sets" think of doing x amount of volume over y amount of time rather than a traditional format, this allows for volume accusation with less fatigue.

20iu Is through the entire week, one kit m-f and one kit sa-sun.
 

cmryan

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0x3 is my movement specific warm up, so for week 1 i'll load the squat bar with 135 do bursts of three reps and either A) never rack the bar and just keep reping out sets of three until I feel full ROM or B) rack the bar but never leave the rack. The reason I write 0x3 is its sub max weight and volume so it doesnt count against total volume.

The three workouts prior to the max effort are my localized warm up which is also sub maximal intensity and weight, around 40% of 1rpm and we dont go even close to failure. We do all three movements but try to not rest much between sets or movements, we're trying to get done with this ASAP while being efficient. These do count against volume but only slightly, I do them quickly so it does accumulate some fatigue. These will stimulate some development but they're meant to be done light and for lowest effective dose. I coach my clients by calling these "cluster sets" think of doing x amount of volume over y amount of time rather than a traditional format, this allows for volume accusation with less fatigue.

20iu Is through the entire week, one kit m-f and one kit sa-sun.
Understood. Again, this is really cool and meticulously laid out.
 

Delt123

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Jul 9, 2018
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How will you split up the high-mod-low days per week? Just in that order and repeat?

Surprised you can maintain ~200lbs with that amount of food. I think the diet is already a surplus or hanging around maintenance?
 

IronLion2

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How will you split up the high-mod-low days per week? Just in that order and repeat?

Surprised you can maintain ~200lbs with that amount of food. I think the diet is already a surplus or hanging around maintenance?
The high days are on dynamic effort days, I'll try to have these as my two off days from nursing. It doesn't matter much if it's back to back, I'm not filling all the way so back to back won't cause much spill over. Low days are GPP days and mod days are max effort.

Your metabolism will slow as food slows. With gyms closed I didn't move too much so I didn't eat too much, net gain was small but I am soft. Fasting, resting, low carbs were great to heal my body but awfully inefficient way to burn calories.
 

IronLion2

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Thursdays introductory workout!

Dx Lower
Snatch RDL (Tempo) 135x5,225x5,275x5
Front Squat (Tempo) 135x8,225x12
Split Squat w/ High Bar 115x12
Glute Ham Curl 45x12;BWx8
Glute Ham Crunch 45x12;BWx8

A ; indicates short rest interval for a drop set

Everything felt super smooth and stable. Barely took the car out of first gear which is a good sign, nothing was over 50%. Worked on my hip hinge mechanics and torso angle so I'm able to track back on my hamstrings. I 100% believe the ability to grow a muscle larger over time correlates with the ability to stimulate more motor units, the sheer amount of stretching and ROM work has me feeling my posterior chain like never before, so the propensity for growth is there.
 

IronLion2

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Dx Upper
Snatch Press (Speed) 95x5,115x5,135x5,155x3
Floor Press (Tempo) 75 DBs x5,110 DBs+Thicc Band x8
Supported Overhead Extension 40 DBs x20 + Supported Hammers 40 DBs x20
Supported Rear Fly 20 DBs x20; Thicc Band x20

Thicc bands not a real size or brand its just my larger bands. Again this was super easy, floor press was above 50% of 1rm but we're using a unilateral attachment on the floor so the risk of injury was small. You'll notice a premium on supplemental work using supported movements, the support allows for more contraction against the bench or isometic, during Mx work we dont use the support and increase the stabilizers work load instead.
 

IronLion2

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Not gonna lie, one day of trest and three days of proviron and my thighs looked hard today for the first time in forever. Transitioning the .5ml Mast P / .5ml Test P EoD to .33ml of Test E / P / B to 3x while adding in Trest at only 50 before going to 100.
 

IronLion2

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Threw in the following to the stack;

Pre cardio (which I'll do two hours prior or after my insulin loads):
400mg L-Carnitine
600mg Choline, Inositol, Methionine, B6, B12
150mg L-Glutamine, L-Arganine
3-5iu Novolin

Pre GPP:
400mg Caffeine
250mg Teacrine
25mg Ephedrine
10mg Yohimbine

This is on top of the gh + insulin for dynamic effort days and the gh + test base on max effort days. Pretty much taking something pre workout for every type of workout lmao.
 

IronLion2

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First max effort workout but the actual max effort was a deloaded version (speed work) instead bc were still just building work capacity while managing fatigue early. I forgot to mention in any strength centered block the early lifts are done without gear or a belt to add some stability compensation. Sumo with double hook grip is the primary deadlift varation, conventional is only for speed pulls to deload the sumos. 375 came off the floor so fast I caught a couple people starring, good signs, the speed of the bar matters in force development.

Max Effort - Deadlift
Stiff Pull; Snatch Pull; Seal Pull - (6)x3
Sumo Pull (speed) - 135x3,225x3,315x3,375x3
Pull Up (pause) - 50x3;25x5;BWx8
Hang Pull (speed) - 225x8

General Physical Prep - Movement Specific
1) Heavy Bag
1) Jump Rope
 

IronLion2

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Fuck dude all I can say is I've never felt this good from aas and I'm only on

175 mast
175 test
75 ment
14iu gold tops

Slowly adding in more. Got my second set of bloods and one week of low treat raised me estro enough for me to bring in an ai already.... Not thrilled to do that but my HDL/LDL is 44/133 so I think I'm good lol

Been tinkinering with the idea of using the test base pre workout for all my workouts instead and bring in growth, low dose slin, with L-car in the mornings.
 

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