OhioPower Log

[Ohiopower]

Ok ill try to keep it updated. 8 weeks off gear 44yr old 260lb 20%bf 5 10

Squat Comp stance 5x 135 , 5x225, 5x275, 5x315, 3x365, 3x385, 1x405, 1x415 1x425

Sumo Deads 20 singles 1min between start at 135 end at 405

Belt squat 3x15 135

Russian Curls 3x6 40lb assistance band

Reverse Hypers 2x20 180

Band abs 1x50 red band

Hanging knee raises 5x5

About a 1.5 hour workout

 

[Cityofgrit]

In. Get it brother! I'll be following along.

 

[Perrin Aybara]

Following

 

[jaymaximus]

Sub'd

 

[Ohiopower]

Back Day I added in a back day during this off season due to muscular imbalance. Not a lot of volume just some exercises to build strength.

Bent over row 5x5 275

Dumbbell row 2x12 100

pull up 3x5 full body weight

Short workout will be doing max effort upper tomorrow. I will do some high rep lat pulldowns at end of ME upper day. I also do very light high rep 50+ per set sessions before bed tonight will be rowing and a few bicep sets of 20+reps

 

[Perrin Aybara]

That is one thing I'd do if I had a home gym is do some light weight, high rep stuff in the evening like that.

 

[Ohiopower]

I keep a set of interchangable dumbbells in my bedroom. They sit under my desk next to my bed so I have to see them every day. Most work is with 25lb i have enough plates with them to go to 50 each

 

[Ohiopower]

ME Upper Body Offseason

135x5 155x3 175x1 ladder set Flat BP
185x5 205x3 225x1
225x5
245x5
275x3
315x1
325 FAIL

Dumbbell flat bench
100x10 2sets

Wide grip lat pull
110x20 2sets

face pull
110x20

Tri pull down
110x15

Sticking point is at start of benchpress. The weak spot is in the back. Sticking points are used to determine where to put priority in building. I do not liike to go to failure on a lift, but I underestimated what effect having back day before bench day would have. 325 is 15lb lighter than my all time max BP.

 

[Ohiopower]

I havent given up on log lol. My back is bothering me (sciatica) . It will resume on Monday. Its better to catch things quick, rest and rehab them than to be down for weeks.

 

[Ohiopower]

Back to work today. This was a kinda short 45min session.

Goodmornings 135x5, 185x5, 225,x3 245x3 255x3, 275x1.

Belt squats 150x10x6 sets

Leg lifts 5x5

 

[Perrin Aybara]

Do you pull sumo or conventional in competition?

 

[Eman]

Sticking point is at start of benchpress. The weak spot is in the back.

Have you ever employed spoto presses before? That might be helpful for you if it's not a form issue.

 

[Ohiopower]

Have you ever employed spoto presses before? That might be helpful for you if it's not a form issue.

No but I'm going to now. Thankyou. I might not be driving off my back as hard as I can so I'm going to pay attention to that too.

 

[Ohiopower]

I can tell my test has rebounded. Took 8 weeks after being on high test for 8 months. Im getting blood done in a month when I get my yearly checkup. I been doing this for a while so I can usually tell when im back in range.

MAX effort uper

Spoto press (thanks Eman)
135x10, 225x5, 245x5, 265x3, 265x3, 265x3, 275x1 295x1 could have jumped a few more times but new movement so I called it.

Bent Row
135x10, 225x5, 245x5, 265x3, 275x3, 315x1

Wide grip lat pull down 135x15, 200x10

Band rear delt fly 40lb x20x3

Band pec cross 50lbx15x2 90lbx10

Band Tri pull 90x15x3

Band abs 140x12x5

band prehab 3min of 15 rep upper body moves 2x 40lb per hand

Good session We will see how well I recover shouldnt be an issue. I want to wait atleast 2 more months before going back on the Gear. I am tempted to try SARMS for a 4 week cutting block.

 

[Worf]

Many of the sarms are suppressive, be careful

 

[Ohiopower]

A company sent me some free stuff today. A body weight suspension training set and some tube bands. Im going to try them out for them and give an evaluation. I will be using these during my nightly feeder exercises and to do some mobility work. I really dont know what I can do with a 10 to 12 lb band yet but I will play with them all. there are 6 in all going up to 40 lb. I guess I can stack them together and do burn outs with single bands. The company is Black Mountain Products.

 

[Ohiopower]

I did an unconventional low body session today with the suspension system.

All were done to failure I didnt count reps except on single leg moves.
Single leg squat 3x15 each leg
Leap frogs
reverse lunges 3x15

Belt squat 225 5 sets to near failure
2 hand loading pin sumo deadlift with 15 shrugs 315x6
Belt squat marches 225 1min x3

Back to suspension
Hamstring workout 3 sets to failure
suspended crunches 1 set to failure
Hip bridges to failure squeezing glutes
hindu stretch leg position bridges to near failure squeeze glutes
Band abs twists, cross toe touches, ab pull downs

All out striking heavy bag for 30 seconds as fast and hard as I could go 4 sets

Not my normal low body dynamic day. Im going to run a 3 week wave with similar dynamic low days to test product that Black Mountain was so nice to gift me. So far so good seems durable i weighed 268 3 days ago and it was solid.

 

[Ohiopower]

Upper Body Dynamic Effort

Flat Bench 155 bar weight 80 bands 10 sets of 3

Speed rows 155 8 sets of 5

dumbbell rows 100 2 sets 12

Band Pec flys 50 3 sets 20

Band rear delt fly 50 3 sets 15

single hand band tri pull down 50 3 sets 25

band behind head tri press 50 2 sets 15

suspension work to failure

back rows 2 sets

ab crunches 2 sets

speed situps 50

Band mobility and stretches 3min 2 sets

Im wanting to start my cycle so bad. It has been 10 or 11 weeks. Im thinking 1 more week im going to start 750 wk test E. I am going to add Anadrol in but dont want to wait till I can order it.

 

[Ohiopower]

I took the plunge. I pinned my first 200 of test e for this cycle. I run 200 eod with this amount an AI is rarely needed. I plan on adding a 6 week hit of Anadrol in then maybe some tren during meet peak. Last cycle I started at 500 test e pinned 250 2x a week. went up to 250 every 3 days then last 2 months of an 8 month cycle then 300 eod. This time Im going to add compounds instead. I never run same cycle 2x in a row. I used to run 8 and 12 week cycles, but find I keep gains better on long cycle. Gains slowed down last 2 months but I think I kept them better as I lost no total strength and maybe a little endurance coming off with just AI. no Novla or Clomid.

 

[Ohiopower]

Do you pull sumo or conventional in competition?

Conventional because I can pull 605 Sumo im arround 495 I havent mastered the technique and built proper muscles yet to sumo in comp. Im working on it though I think I will be able to pull as much sumo by next year. I know I will last longer if I pull sumo in training.