New Beginnings: Power Lifting

[TheMilkMan]

I haven't done due diligence to my previous log and for that, I apologize. I recently ended my reign in Big Box retail and could not be happier. In my position, I was working incredibly long hours and my training and eating were not really no par. Looking back I probably should not have cycled at the time, but hindsight is 20/20 and I did gain some good strength, size (body fat included), and "healed" a nagging injury. I have a couple days of post cycle therapy (pct) left (4 total I believe) and feel like I recovered very well. My post cycle therapy (pct) was:

Days 1-17: Clomid @ 75mg/day
Days 18-30: Clomid @ 37.5mg/day
Days 1-30: Sustain Alpha @ 6 pumps/day (5 on 2 off)

Current Stats: 6'4" 255-260lbs BF ~16-18%

Goals: Strength

Supplements:

Protein Powders
Weight Gainers
Multi-Vitamin
Pre-Workout NO products
Creatine
Fish Oil
Glucosamine/MSM
Green Tea Anti-Oxidant

I do not plan on cycling again until at least 2011, so this will be a completely natural log...

Training: Power lifting with some accessory work around weaknesses and rounding out a more appealing physique.

Enjoy and please ask as many questions as possible to keep me on my toes.

 

[TheMilkMan]

July 16th

Went in to the gym today with every intention to de-load... Even decided to pull sumo to make sure I did... Felt great, went for a triple and an easy single instead.

Sumo Deadlift 365/3, 405/3, 455/1
Kettleball Swings 24kg/12 x 3
One Arm DB Rows 100's/10, 120's/15
Hammer DB Curls 40's/10, 50's/8, 60's/8

*Felt really good going Sumo and I may stick with it being as I pulled so well. I think I may be able to improve at a more rapid pace with this style.

 

[Rougen123]

Looking forward to following your log bro, it goes without saying your known for your in depth informative logs. How long are you typically in the gym?

 

[TheMilkMan]

Looking forward to following your log bro, it goes without saying your known for your in depth informative logs. How long are you typically in the gym?

Thanks a lot. I hope I can provide helpful information this time around as well.

Typically I'm in the gym for about 75 minutes on heavy days, generally because of rather long rest periods (3-5 minutes). On de-load days or hyper/speed days, I'm out of the gym in less than an hour.

 

[dialtone]

glad to see you have gotten settled and back at a strong routine. I need to get my ass back on a good routine. I am taking an extended break from aas as well which makes it super hard to lift heavy and diet properly.

I'll be following along, good luck buddy.

 

[TheMilkMan]

glad to see you have gotten settled and back at a strong routine. I need to get my ass back on a good routine. I am taking an extended break from aas as well which makes it super hard to lift heavy and diet properly.

I'll be following along, good luck buddy.

Thanks buddy. Good to see that your still around. I hear you about the good routine, etc... I know you're super busy and people love to say "You have to plan for it" or "You have to make time for it" but the fact of the matter is, sometimes real life comes in the way of hobbies.

Lifting heavy is very tough without gear as you eluded to but I try to be smart about it and it has worked pretty well thus far. I de-load a good amount and keep most of the accessory work light or high enough volume to limit CNS fatigue.

Just keep plugging along and I'm sure you'll make it through. Thanks for popping in and please keep posting.

 

[TheMilkMan]

July 19th

Body felt very well rested after a weekend off from the gym which was really nice. Ate pretty well during the day, slammed a Spike, and headed off to the gym.

Squats 275/3, 315/3, 350/2
Sumo Stance Good Mornings 115/10, 135/10, 155/10
Lying Leg Curls 13-4-3 (DC Style)
Standing Calf Raises 200/20, 260/15, 320/12 drop 160/10

Working sets were pretty easy. I wanted to leave a few in the tank as I have not been under that much weight in a long time due to some nagging injuries that have finally healed up. I forgot to look at the weight on the Leg Curl machine...

Clomid finished today... I will continue to run the Sustain Alpha until I use up the remainder of the bottle.

 

[1badmofo]

Glad to see you posting again

 

[TheMilkMan]

Glad to see you posting again

I have a little bit more time nowadays; I'm sure that will change soon enough. When I make logs it allows me to hold myself accountable to my training, so it's well worth it for me to spend a few minutes a day updating things.

As always if you have any questions please post them and I'll get to them ASAP.

 

[TheMilkMan]

July 21st

Bench Press 225/3 x 2, 275/2, 315/1, 225/10 (after band work)
w/ Reverse Bands 315/3, 365/1, 385/1, 415/1
DB Floor Press 60's/15, 75's/12, 90's/10
Overhead Cable Extensions 70/15, 90/12 x 2

Felt really good under that much weight. Pec held up which was a huge plus.

I am going to fight through one more heavy training session and then deload hardcore. I am feeling the CNS fatigue and haven't deloaded in quite some time.

Weight is holding steady in the mid-250's.

 

[Rougen123]

Could you describe this CNS fatigue? I think I feel it from time to time too, but im not sure its the same. Sometimes I'll get up from the couch, or bed in the middle of the night, and my entire upper frame just feel kinda shot and moderatly achey, is this what your refering to? On a side note Milk, I'd like to ask if you have any experience with primo?

 

[TheMilkMan]

Could you describe this CNS fatigue? I think I feel it from time to time too, but im not sure its the same. Sometimes I'll get up from the couch, or bed in the middle of the night, and my entire upper frame just feel kinda shot and moderatly achey, is this what your refering to?

That's it man. Its a soreness that is bone deep. My joints are achy, everything feels sore, recovery time is lessened, I'm tired even after sleeping more then enough, and the overall sense of well being I have just isn't there. I can only attribute it to CNS fatigue.

On a side note Milk, I'd like to ask if you have any experience with primo?

No. I will PM you with details shortly.

 

[Rougen123]

I guess maybe mines not as bad as yours. As a matter of fact I think I actually like it because it literally makes me feel like my frame is sore, so my frame will in fact grow. Is that a dumb thing to think? I definatly don't train with a powerlifting stance though. Maybe I should take some more days off so I don't over train. Again, thanks for the prompt response bro!

 

[TheMilkMan]

Great article about overtraining

This is an article posted on my second favorite website out there (obviously 'ology is #1)...

Getting Over Overtraining: Five Practical Tips

I guess maybe mines not as bad as yours. As a matter of fact I think I actually like it because it literally makes me feel like my frame is sore, so my frame will in fact grow. Is that a dumb thing to think? I definatly don't train with a powerlifting stance though. Maybe I should take some more days off so I don't over train. Again, thanks for the prompt response bro!

If you're feeling like your frame is sore, it's most definitely time to de-load or take a long weekend away from the gym. My de-load next week is much needed and will probably consist of just enough work to get a pump and then calling it quits. I plan on taking a 3 day weekend as well.

 

[Rougen123]

Thanks for the link brother, hope your de-load goes well. I'll be interested to see what those workouts look like

 

[TheMilkMan]

July 23rd

Felt tired coming into the gym today after a pretty busy/stressful day. Pulled sumo again so I had no idea what a realistic top end pull would be...

Deadlifts 405/2, 475/1, 500/1, 515/1
One Arm DB Rows 100's/12 x 2, 100's/25
Reverse Barbell Curls 50/15, 60/15, 70/12

I was so spent after the deadlifts that I didn't want to do much else. I'm very confident that I would have been able to pull 535+ had I come in with the intention to do so. The weight came up very easily.

 

[1badmofo]

wow, I've got deadlift envy. My body won't hold up to powerlifting and I'm strong for an ecto, but you got me beat and you're off cycle. Damn you Milkman!

 

[TheMilkMan]

wow, I've got deadlift envy. My body won't hold up to powerlifting and I'm strong for an ecto, but you got me beat and you're off cycle. Damn you Milkman!

Thanks. I would say my estimated (estimated because I haven't completely maxed out in a little while) total right now would be 425 + 350 + 535 = 1310. Not horrible IMO but not the best.

 

[TheMilkMan]

July 26th

Felt pretty tired, didn't sleep well at all last night. Can't seem to get the bedroom temp right.

Squats 185/5, 225/5, 225/15
GHR bw/10, 6, 6
Kettlebell Swings 24kg/12, 10

Was in and out of the gym in like 35 minutes. Didn't spend much time warming up or anything else... Felt good knowing this week was going to be a "take it easy" week.

 

[TheMilkMan]

July 27th

Felt pretty well rested and was excited to do some more "bodybuilding type" work today. Trained today because I will be away this Fri, Sat, Sun and still wanted to train 3x this week. Didn't go too heavy for anything but I did push the DB presses to failure.

Bench Press 185/5, 225/12
Flat DB Press 75's/15, 85's/12, 100's/12
Nose Breakers 95/12 x 3
Fat Bar Cable Pushdown 70/15, 80/12 x 2

For those who don't know, nose breakers are the exact same as skull crushers but you bring the bar down to your nose instead of your forehead. I like the angle a little more.