Going to run this log concurrently on here. It was a little scrambled on PM, i'll try to be more concise this time.
Stats
5'10-7/8
201lbs sub 8%, down from 230 sub 14% on blast.
Gear
I'm coming off a cruise of low test and low mast of sixteen weeks. This will be a blast of around twenty to thirty weeks including; a test blend of base, prop, enth combined with trest enth. Mast and proviron will come in and out at various doses. Growth and insulin will be relied on heavily. The test will start out at 400 and increase up to 700 and the trest will start out at 75 and increase up to 350.
Goals
This is a long blast that will incorporate multiple style of block training. The early phase will be a long accumulation phase where we focus on body composition, the later phase will be looking to push a lot of food and heavy weights. I have specific goals on lifts but because I am not a competitive lifter I focus on absolute skill rather than chasing big numbers.
Diet
Trace carbs during the work week with high protein and animal fat with some added PUFA/MUFA fats. Once a week i'll look to load with both higher fats and carbs, because i'm a max effort lifter so my body will load fat pretty well compared to a pure body builder.
An average day of eating right now looks like;
Load Day 400/200/25
Lift Day 75/350/50
Rest Day 0/350/75
average comes out to around 100/325/50 for 2100kcals. The load and intra workout carbs will increase over time.
An average day of eating for each
Load day
-french toast
-cereal
-fish and rice
-ice cream
lift day
-egg white, whey shake
-"tuna" salad
-egg white, whey, pineapple shake (2x)
-gatorade
-steak and avacado
rest day
-"tuna" salad (2x)
-steak and avacado
-chicken and olive oil
There's veggies in there but I try to keep them at a reasonable level, I also dont track or count veg or fruit intake.
Programming
I follow a conjugate base style of training which includes focus on all three levels of force production; speed, speed-strength, and strength. We also have a concurrent element of training as we also do some bodybuilding style accessory work after our speed-strength and strength training. I consider myself a raw hybrid lifter but I am also a coach of younger athletes, I coach things like power lifts and olympic lifts so my training has a lot of variation as skill adaption is very important to me.
Iron Lion's Raw Hybrid Conjugate -
Tempo should be brisk unless doing max effort lifts
Lifts done with the appropriate gear, IE; briefs, belt, sleeves
Max lifts done for increased intensity and working total
Max lifts done for speed every third week
Max lifts with added accommodating resistance as needed
Dynamic lifts done for increased volume and force of contraction
Dynamic lifts done with both speed and tempo focus
Dynamic and supplemental lifts have no deload (except for peaking)
GPP volume is daily auto-regulated to manage fatigue
GPP lifts changes every workout to force skill adaption
Max Effort Bench
-cable circuit
-bench press
-upper back accessory
-bench supplementary
Max Effort Squat
-westside Circuit
-back squat (or) box squat
-quad/glute accessory
-squat supplementary
Max Effort Deadlift
-kettlebell circuit
-deadlift (or) sumo deadlift
-upper back assistance
-deadlift supplementary
Dynamic Effort Upper
-press supplementary
-bench supplementary
-tricep assistance
-bicep assistance
-delt assistance
Dynamic Effort Lower
-deadlift supplementary
-squat supplementary
-quad assistance
-ham assistance
-hip assistance
GPP
cardio
isometric
GPP
cardio
plyometric
Stats
5'10-7/8
201lbs sub 8%, down from 230 sub 14% on blast.
Gear
I'm coming off a cruise of low test and low mast of sixteen weeks. This will be a blast of around twenty to thirty weeks including; a test blend of base, prop, enth combined with trest enth. Mast and proviron will come in and out at various doses. Growth and insulin will be relied on heavily. The test will start out at 400 and increase up to 700 and the trest will start out at 75 and increase up to 350.
Goals
This is a long blast that will incorporate multiple style of block training. The early phase will be a long accumulation phase where we focus on body composition, the later phase will be looking to push a lot of food and heavy weights. I have specific goals on lifts but because I am not a competitive lifter I focus on absolute skill rather than chasing big numbers.
Diet
Trace carbs during the work week with high protein and animal fat with some added PUFA/MUFA fats. Once a week i'll look to load with both higher fats and carbs, because i'm a max effort lifter so my body will load fat pretty well compared to a pure body builder.
An average day of eating right now looks like;
Load Day 400/200/25
Lift Day 75/350/50
Rest Day 0/350/75
average comes out to around 100/325/50 for 2100kcals. The load and intra workout carbs will increase over time.
An average day of eating for each
Load day
-french toast
-cereal
-fish and rice
-ice cream
lift day
-egg white, whey shake
-"tuna" salad
-egg white, whey, pineapple shake (2x)
-gatorade
-steak and avacado
rest day
-"tuna" salad (2x)
-steak and avacado
-chicken and olive oil
There's veggies in there but I try to keep them at a reasonable level, I also dont track or count veg or fruit intake.
Programming
I follow a conjugate base style of training which includes focus on all three levels of force production; speed, speed-strength, and strength. We also have a concurrent element of training as we also do some bodybuilding style accessory work after our speed-strength and strength training. I consider myself a raw hybrid lifter but I am also a coach of younger athletes, I coach things like power lifts and olympic lifts so my training has a lot of variation as skill adaption is very important to me.
Iron Lion's Raw Hybrid Conjugate -
Tempo should be brisk unless doing max effort lifts
Lifts done with the appropriate gear, IE; briefs, belt, sleeves
Max lifts done for increased intensity and working total
Max lifts done for speed every third week
Max lifts with added accommodating resistance as needed
Dynamic lifts done for increased volume and force of contraction
Dynamic lifts done with both speed and tempo focus
Dynamic and supplemental lifts have no deload (except for peaking)
GPP volume is daily auto-regulated to manage fatigue
GPP lifts changes every workout to force skill adaption
Max Effort Bench
-cable circuit
-bench press
-upper back accessory
-bench supplementary
Max Effort Squat
-westside Circuit
-back squat (or) box squat
-quad/glute accessory
-squat supplementary
Max Effort Deadlift
-kettlebell circuit
-deadlift (or) sumo deadlift
-upper back assistance
-deadlift supplementary
Dynamic Effort Upper
-press supplementary
-bench supplementary
-tricep assistance
-bicep assistance
-delt assistance
Dynamic Effort Lower
-deadlift supplementary
-squat supplementary
-quad assistance
-ham assistance
-hip assistance
GPP
cardio
isometric
GPP
cardio
plyometric