The 'Colorado Experiment' two point oh

[IronLion2]

I'd be a little confused at some of your workout notes had I not asked a while back about how you write certain things. Some things I menatlly fill in. Like when you started adding "?" I assumed that was just close to as many as possible.

Blasphemy

Close, it means the rep range is rather unimportant so failure could be till 4 or it could be till 30. Basically it's just a form of autoregulation to help account for fatigue.

The (2)(2) x ? is like a rest pause, pick a top set then do as many as you can but stop with one in the tank, stop and rest for less than 15 seconds then go until complete failure. That's one (2), take a minute or two to recover, drop the weight down and do another round. So a (2)(2) is actually four short sets which I usually superset. You can get 8 rather quality sets without getting too worn out.

 

[IronLion2]

Though my sets that come before my compound movement aren't even close to failure, we stop those an at RP7 rather than RP9 better known as leaving one in the tank

 

[IronLion2]

I felt great this AM, so lets take one more hard bench day before we deload shall we

Mx Bench

(2)(2)x?
Plank
Pull Over

Bench Press 405x3,455x3,495x2.5
Feet Up 405x5,375x5

(2)(2)x?
Pull Up
Dip

1x?
Fly

 

[IronLion2]

Last day before deload

Mx Deadlift

(2)(2)x?
Crunch
Swing

Conv Deadlift
325x1,415x1,505x1,595x1,685x1,735x1

Deficit Stiff Leg
325x10

Deficit Row -275x6, 225x12

Sled Drag - 200 x 100m x 4

Deload is 5 straight days of GPP work; single leg squats, single leg deadlifts, box jumps, throws, cardio, hip mobility, etc.

Goals
1) Weight doesnt increase past 220, bodyfat never gets above 10%
2) Targets of;
3) Front Squat 550
4) Back Squat 700
5) Sumo Pull 750
6) Bench Press 500
7) Box Jump 50'
8) 100m Dash <11.00
9) HDL never goes under 35, LDL never goes about 110

So lets validate how well everything went.

1) Final weight of 225 and yes did go over 10% bodyfat but that came from a few local coaches telling me to not force my weight.
3/4/7/8) Squats and plyometrics all failed because of knee tendonpathy, it was due to postural and "technique" flaws.
5) Deadlifts I saw the light and realize things like a true westside squat (upright sumo) or a sumo pull are things that should be saved for competition peroids because of their huge loads and short ROMS. I'll add sumo grip (snatch) and sumo stance deadlifts in high volume for hypertrophy my next block. With that being said I'll take 735 conventional as a better result than a 750 sumo.
6) I hit that 500 bench easy and theirs more where that came from.
9) I'm proud to say my HDL is 39 but my ldl is 130 regardless this is a very healthy version of me despite putting on a large amount of weight.

New log coming in the strength forum, you gay boys can continue to jack eachother off in this section.

 

[IronLion2]

Because everyone just wants to hear about trest:

This was one of my more focused and intense training cycles, my diet and workouts were on another level but thats only in small part because of Trest. I finished my cycle with 500-600mg Test Base and 300mg Trest Enth, I cant say that trest is that much better than any other compound and tbh its really not ideal for strength, regardless its a pretty great compound that's probably a great add for guys who are scared to blast other compounds.