Rusty weights, loud music and anadrol - training log

[5tr0ng!]

hi, wanted to open a training log for a meet while being anonymous.
Im a Jr lifter, starting body weight 241lbs and my PR's are 575/315/700 RAW.
18 weeks to my meet, goals are going in at the 220-240 lbs range and doing the best that i could.

Training conjugate style.
Drugs are testE/Deca/asin @ 125/100/3 mg per week for 16 weeks then for the last 2 weeks testP/trenA/adrol @ 100/50/50-250 mg per day.

 

[5tr0ng!]

Week 1 day 1
Max effort Lower
Pull ups 1,2,3,4,5 reps
Dumbbell RDL 2x10x20lbs
Zercher DL from 2" blocks 2x135lbs, 1x195lbs, 1x245lbs, 1x265lbs
3 finger DL 3x195lbs, 3x245lbs, 3x290lbs
1 finger (middle) DL 1Fx155lbs, 2x2x110lbs
Smith machine front squat 2x10x120lbs
Wide leg press 4x20
Seated calf raises 3x33
Under hand smith machine barbell row 2x8x80lbs
Reverse grip bench press 2x15x65lbs
Standing dumbbell tricep extension 2x15x20lbs each hand
Dumbbell side bend 2x20x55lbs
Sit ups 2x30
Birdogs 2x3
Training time : 90min

Week 1 day 2
Back day
Pull ups 1,2,3,4,5,6 reps
Lying leg curls 2x15

Circuit training
Barbell 20lbs, dumbbells 10lbs, 120-50-25-5 reps
Dumbbell row, barbell upright row, dumbbell shrugs, barbell row, dumbbell lateral raises, barbell curls = 17:30 min

leg extensions 2x20
Behind the head cable v-handle tricep extensions 2x10
Belt squat rack pulls 1x20x65+20 lbs
Reverse hypers 4x12xbw
Training time : 45min

Week 1 day 3
Max effort upper
Pull ups 1,2,3,4,5,6,7 reps
Back raise 2x20
Close grip bench 2x135lbs, 1x185lbs, 1x225lbs, 1x265lbs, 1x270lbs
Smith machine incline bench 3x15x120lbs
Cable close neutral grip pullover 2x20
Incline JM press 10x20lbs, 8x65lbs, 6x100lbs
Cable wide neutral grip tricep extensions 60,40 reps
Hammer dumbbell curls super set with dumbbell press 2x10+10x20lbs each hand
Barbell front squat 3x3x90lbs
Full body streching
Training time : 60min

Week 1 day 4
Dynamic effort lower
Pull ups 1,2,3,4,5,6,7,8 reps
Hanging dumbbell leg curls 2x10x15lbs
16" box squat 2x135lbs+2 red bands, 9x2x200lbs+2 red bands
Barbell jumps 4x4x45lbs
Static-dynamic squats 3x2x185lbs
Machine flys 2x15
Dumbbell shrugs 2x8x20lbs
Cable pull through 2x30
Knee raises 2x12
Side crunchs 2x6 each side
Birdogs 2x2
Training time : 90min

 

[5tr0ng!]

Week 1 day 5
Back day
Pull ups 1,2,3,4,5,6,7,8,9 reps
Cable leg curl 1x15
Incline becnh dumbbell row 2x15x25lbs
Face pulls 1x30
EZ bar bicep curls 2x10x85lbs
Rope tricep extenions 1x20
Dumbbell wrist extenions and curls 1x15
Reverse hypers 4x15xbw
Belt squat rack pulls 1x15x20+90
Training time : 45min

 

[5tr0ng!]

Week 1 day 6
Dynamic effort upper
Pull ups 1,2,3,4,5,6,7,8,9,10 reps
Smith machine dimel deadlift 2x20x65lbs
Bench press (mid-close-wide grip x3) 9x3x110lbs
Shake bar decline bench press 3x15x45lbs bar + 30lbs tied with bands
Cable tricep exteniosn 15,12,10 reps (heavy)
Cable pullover 2x12
Upright row super set with over head press 2x8+8x45lbs
Wide leg press 1x40reps
Full body streching
Training time : 60min

 

[5tr0ng!]

Week 2 day 1
Max effort lower
Pull ups 5,15,10 reps
Hip thrust 2x20x30lbs
55" dead start good morning 2x200lbs, 1x335lbs, 1x425lbs, 1x465lbs, 1x515lbs, 1x545lbs
Leg press, close stance 3x33
Lying leg curls (heavy) 15,12,10+40(drop set)
Smith machine calf raises 2x15
Rope tricep extension 2x30
Kneeling rope ab crunch 4x20
Dumbbell side bend 3x12x65lbs
L(knees up)-chin ups 2x6
Birdogs 3x3
Training time : 90min

 

[5tr0ng!]

Week 2 day 2
back day
Neck circuit w/band (front, back, sides) 100 reps
Sit up 2x25

Circuit training
Barbell 20lbs, dumbbells 10lbs, 125-50-25-8 reps
Barbell row, dumbbell hammer curls, barbell shrugs, dumbbell row, barbell underhand rows, dumbbell shrugs = 17:00 min

Leg extension 2x30
Dumbbell flys 1x15
Face pulls 30,20 reps
Rotator cuff 25 reps
Belt squat rack pulls 1x40x20lbs + 10lbs
Reverse hypers 4x20xbw
Training time : 60min

 

[Perrin Aybara]

You do that circuit stuff for time? I toyed with doing belt squats for time a little last year, but never kept it up long enough to notice much.

 

[5tr0ng!]

You do that circuit stuff for time? I toyed with doing belt squats for time a little last year, but never kept it up long enough to notice much.

The time isnt much of a factor here its more for motivation because if you slack it can take over an hour, i up the reps/weight very very slowly so over the whole prep the volume will be up by alot and the cardio/muscle endurance increase is a bonus.
This week its 740lbs higher then last week if you do the math, so little by little it will increase and by week 18 it will be triple and hopefully under 45min of work.

 

[Perrin Aybara]

The time isnt much of a factor here its more for motivation because if you slack it can take over an hour, i up the reps/weight very very slowly so over the whole prep the volume will be up by alot and the cardio/muscle endurance increase is a bonus.
This week its 740lbs higher then last week if you do the math, so little by little it will increase and by week 18 it will be triple and hopefully under 45min of work.

Gotcha. I do a lot of my accessories in circuits and high reps, might try something like that to change things up a bit. I read a Westside article about high rep accessories being good for strength. Wearing out your primary muscle fibers and kicking in the ones that don't get used much or something like that. Been awhile since I read it.

 

[5tr0ng!]

Week 2 day 3
Max effort upper
Pull ups 5,12,12 reps
Pull through 1x30
Incline (8) wide grip bench press 1x135lbs, 1x200lbs, 1x230lbs, 1x250lbs
Tricep incline dumbbell roll out 3x15x45lbs
Cable pullover 3x30
Dumbbell hammer curls super set with dumbbell over head press 2x12+12x20lbs
Back raises 2x10
Cable tricep extension 1x40
Full body streching
Training time : 75min

 

[Ohiopower]

I wish you would have logged your whole program. Hit me up bro I have a few suggestions. You have the drive and motivation with a little more refined program and drug protocol you will make huge gains.

 

[Worf]

More of these guys in the PL forum fall off on their logs. Except Perrin

 

[Perrin Aybara]

More of these guys in the PL forum fall off on their logs. Except Perrin

Just trying to keep this section alive. A couple years ago we had a lot of active logs and everyone gradually stopped posting.

 

[Worf]

Just trying to keep this section alive. A couple years ago we had a lot of active logs and everyone gradually stopped posting.

I decided to do a meet, I guess I could do a log. My weights are embarrassing compared to yours though, lol.

 

[Perrin Aybara]

I decided to do a meet, I guess I could do a log. My weights are embarrassing compared to yours though, lol.

Do it. No weights are embarrassing as long as they're getting heavier over time.

 

[Worf]

Do it. No weights are embarrassing as long as they're getting heavier over time.

Youre right, fuck it. I'll do one

 

[Ohiopower]

I wish I had the motivation to do 1 .

 

[Perrin Aybara]

I wish I had the motivation to do 1 .

Do it. We can bring the powerlifting section back to life.