R8 My New Workout Woutine M8s

I was like... should I post this? Is this really worthy of taking up a front page slot? Then I saw the 297th 'rate your happiness' thread and it was a go. I haven't followed a workout plan in like 12 years. Just put one together. Got into lifting in June and did linear progression til now. Started maxing out all the time and getting burnt out like late last month. Started failing lifts last week, so I'm done. Taking a week off and doing a lot of mobility. Then doing some bodybuilding pump shit (lunges boiii) for a week while I wait for my test/anavar/gh that's stuck in the mail cause it's coming out of OK st00pid sn0 st0rm. Then I'm hopping on my first evah 20-week cycle and starting my first intermediate mesocycle.

Gonna lift Tues/Thurs/Sat/Sun. Wife lifts Mon/Wed/Fri so we can swap baby watching. Although the kid is chill just playing in the basement while we lift. She kinda loves it actually. But obvi I would rather not have no children around whilst heaving tremendous loads through the air at velocities that would make a pigeon's eye water.. Oh btw my kid stood up for the second time on her own yesterday. 8 months old. Bitches.

OK so here's the routine. I know like 4 people on here actually lift. LMK whatcha think:

TUESDAY:

-BB Back Squat 5x5

-BB Hyperextension: 3x12

-BB Military Press 3x5

-BB Upright Row 3x10

THURSDAY:

-BB Deadlift 3x5

-Reverse Hyperextension 3x20

-Pullup 3x6; Chinup 3x6

-Dip 3x5

SATURDAY:

-BB Front Squat: 4x6

-BB Military Press 3x5

-Kettlebell Halos 3x10

-SuperSet: BB Curls 3x10 & Kettlebell Tri O/H Extension 3x10

-Suitcases: 3 sets (last heaviest)

SUNDAY

-Power Clean 5x3

-BB RDL 3x8

-B/O BB Row 5x5

After every workout:

-Cable Face Pulls 3x20; Cable Iron Neck Rotations 5min

Would like to add but not sure where to fit in:

-BB Lunges

-Cable leg curls

Will likely add sled push HIIT on one of the off days

Sauna/ice tub & mobility on off days

Comments (23)

 
Feb 22, 2021 - 9:43am

Yeah IK a lot of people don't like upright rows. I have real nice shoulder mobility and they work well for me.

heister:

Look at all these wannabe richies hating on an expensive salad.

https://arthuxtable.com/
 
Feb 22, 2021 - 5:19pm

Yeah I think single arm Arnold presses are great. 

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

 
  • Analyst 3+ in RE - Comm
Feb 22, 2021 - 9:21am

More interested in cycle details. How big you trying to get? I'd skip the var tbh. I feel like test + GH is all you really need. Anti aging hormone stack of peace. 

 
Feb 22, 2021 - 9:47am

500 test, whatever the fuck anavar comes in, and 2iu hgh err other day or 4 or whatever they recommend idk I'll figure it out when the shit comes. Why would you skip anavar?

Also dude sent me proviron on accident as well lol. I'm on the fence about starting to shave my head anyway so I might just say fuck my hair and get on that too. Idk if the wife can handle it tho. We'll find out.

heister:

Look at all these wannabe richies hating on an expensive salad.

https://arthuxtable.com/
 
  • Analyst 3+ in RE - Comm
Feb 22, 2021 - 10:56am

Pharma GH?

If this is your first cycle I'd skip the var because it's one other variable that you have to control. You're not sure how you will respond to the test alone, so if you do get side effects it'll be harder to manage IMO. 500 test e is the basic first cycle and tbh I feel like it's all you really need. I make great gains on TRT with just 70mg test per week + 500iu HCG (split this up E4D). No side effects. This gets me in the upper range of "normal" when I get bloodwork done. 

 
Feb 22, 2021 - 6:21pm

Yeah I don't like bench. I wanna get heavier into Oly lifting and  strongman and OHP has a lot more carryover for basically everything other than bench. I much prefer the aesthetic of like pre-1972 Oly lifters when it was the clean and press. Risk:reward ratio sucks. People tear pecs and shoulders and shit. Just don't see the point when I only lift for fun and am never getting on a stage for aesthetics. Would like to do some regional oly and strongman shit. I also wanna be an OHP specialist and you can only really press with the frequency required for that if you don't bench much. And I got dips in there and 2x a week OHP that's not none. 

heister:

Look at all these wannabe richies hating on an expensive salad.

https://arthuxtable.com/
 
Feb 22, 2021 - 12:20pm

Not great but not horrible. Totally context-dependent upon what your goals and individual weaknesses and sticking points in compound movements are. I don't see any chest work - was that intentional? Most individuals at the early-intermediate level do not tolerate 2x/week overhead pressing frequency well. Swap upright rows for high rep Duffin upright rows (on mobile so google it if you are unsure what they are - much better on shoulders; essentially a face pull and externally rotated upright row). There is zero auto-regulation and you've given no indication of programmed intensity - how heavy do you plan on going each week? I am not a fan of programs that are this static and do not periodize the rep scheme over time for intermediates (you claim you've milked your LP gains). You're very likely going to end up burning out fast on this if you don't have a solid understanding of RPE/autoregulation and how to periodize this over multiple weeks to create sustainable progress. There are better free programs out there I'd suggest and am happy to recommend a few. Seems like you may be lifting in a home gym or have access to limited equipment based on what you laid out so maybe you're just working with what you got. 

Also, 20 weeks for a cycle is beyond unnecessary. Even if you plan to B&C vs. running a PCT you run the risk of getting some serious negative sides. Var is fine and is a smart choice for a second cycle, but you can prob lower your test dose from 500 if you plan on stacking. What was your first cycle and how did you respond? What sides did you experience? Did you have to take an AI? I'd bring it down to 12 weeks with 4 of Var at the beginning OR end (if you're planning on doing a photoshoot at the end or something). If you're going to B&C a cruise dose is 125 or less a week - not 300 like some idiots on forums claim! Whatever you decide to do just don't be stupid - get your blood work done every 4 weeks.

Source / For Credibility: I am a ~450 Wilks (natty) international elite powerlifter, strongman competitor, and coach on the side; getting CSCS this year. I live breathe and eat this stuff and am debating leaving finance to pursue this full-time in a few years.

 
Feb 22, 2021 - 6:11pm

I was lifting like 10 days in a row with no off days in the linear progression phase so I'm hopeful it'll be fine. Just got my pre-gear labs today. Curious how my test's gonna look.

heister:

Look at all these wannabe richies hating on an expensive salad.

https://arthuxtable.com/
 
Feb 22, 2021 - 8:46pm

Not necessarily. All depends on the individual. I squat 3x, deadlift 2x, and bench 4x per week and it's gotten me quite a few records. I personally know other top level powerlifters who use 1x per week frequency on squat and deadlift and 2x on bench to great success. Gear has little to no consideration for this part of the discussion. If anything, I tend to reduce frequency for lifters on their first few cycles, as the muscle and strength gains outpace tendon/ligament growth which can lead to injury. His frequency is (potentially, I'd need to know more about him as a lifter) fine. I have other issues with the program.

 
Feb 22, 2021 - 6:29pm

That duffin thing looks more like a face pull, no? I'm trying to load this up pretty decent. Answered the bench thing right above this. I was already pressing every 3-4 days so should be fine. I don't write down RPE stuff. I just try to stay in like the 7-8 range most of the time. I'm sure I'll get more detailed as the weeks go on but I just need a starting point. I can always add sets or start tracking rpe. Don't really like the rpe system though. Super subjective. Some days you feel bad and perform good and vice versa. I got asin for sides and nolva for pct. The cycle length thing is highly debated obvi. I've read a ton of anecdotes and a lot of people regret 12 weeks, most say 16 is cool, a lot say they wish they'd done 20. I'm a healthy 28 year old. I don't see why I wouldn't recover from a 20-week 500 test cycle just like a bunch of other people have. I don't plan on B&C until we have our second kid so this is gonna be my only cycle for at least another 2ish years after this. It's a great time for the cycle for totally not lifting related reasons. I want the irl bennies specifically right now in life. I'm about to level up in life. I can feel it. I'm trying to turboboost that stress tolerance and drive.

heister:

Look at all these wannabe richies hating on an expensive salad.

https://arthuxtable.com/
 
Feb 22, 2021 - 9:03pm

It is more like a face pull with the all of benefits and none of the downsides of the upright row - there's no need to load up an upright row (or do them at all IMO, even for Oly). RPE is not for everyone and that's fine. For lifters who do not like it, I have them track it anyway as an output, and/or I program RPE caps (ironically Jonnie Candito posted a video on this just last night which I suggest you go watch to learn about how and why to use RPE caps). I still suggest you track it as an output. I still have other issues with your program - it reeks of starting strength and Mark Rippetoe philosophy. I'm still unclear on how you plan to progress and periodize it.

You mentioned above that you're interested in Oly and strongman. I'd advise you to pick one or the other. Strongman you 100% need access to implements at least once a week; I don't care what anyone else says. Barbell lifts have limited transference to strongman implements. Think you can clean a log or an axle like a barbell? Not even close. Ever pick up and try to load an atlas stone? There's definitely a learning curve and nothing else in the gym that can really mimic it. Think a zercher hold is going to crush your lungs in the same way a heavy Conan's wheel does? Just a few examples. Oly on the other hand is by far the most technical strength sport. It requires a pretty high level of dedication to technical mastery and a much different programming approach than powerlifting or strongman, or even general strength training. That said it is much more accessible than strongman - pretty much need an Oly bar and some bumper plates & crash pads and you're good to go. Happy to go into either in more depth, but I obviously prefer strongman.

Look if you're stacking compounds for the first time I'd strongly encourage you to stick to 12 weeks, especially if you care about long-term health and fertility. If you do decide to extend, you are going to plateau around week 14 anyway on just 500 test, so I personally think the risk/reward tips around then. Your PCT will be even more miserable and likely longer because you'll have shut down your HPTA for even longer. Why risk it and deal with the Nolva/Clomid sides which are even worse than high E2 and DHT sides on cycle? Note: I am not a doctor.

I really think that if you can afford it that you should consider hiring a knowledgeable coach who can guide you through all of this and who can educate you on programming, technique, and safe PED use.

 
Feb 22, 2021 - 9:24pm

R8 My New Workout Routine M8s

My first thought when seeing this was the Audi R8 and BMW M8 competition when reading it. I thought it would be about workouts and cars haha. Then I finally got it. 

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee

 
Mar 1, 2021 - 12:19pm

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heister:

Look at all these wannabe richies hating on an expensive salad.

https://arthuxtable.com/
 
Mar 1, 2021 - 12:21pm
heister:

Look at all these wannabe richies hating on an expensive salad.

https://arthuxtable.com/
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