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PSL & Weightlifting

TakeItEazy

TakeItEazy

If you don't squat, why do you even workout?
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Hi.

My goal is to lift a decent amount for my size.

5 ft 11 , 180 fasted, Body Fat 15%

Current Lifts:
Squat 335 x 2
Flat Bench: 255 x 1;Incline Bench: 225 x 4
Overhead Press: 185 x 1
Deadlift: 500 x 1

Goals:
Squat: 405 x 1
Flat Bench: 275 x 1; Incline Bench: 255 x 1
Overhead Press: 195-205x1
Deadlift: 550 x 1

These goals are preferably to be accomplished within 8-12 weeks. I will be given Testosterone Enanthate and that’s all I’ll run. 400-450mg max.

Diet is good. I aim for 200g protein, 500-600g carbs depending on the day, 60-70g fat.

I’m doing this on my own. I like pushing myself. It feels right. I’m no ego lifter so I take my time.

Feel free to ask any questions or provide feedback. I like to learn from others because arrogance is for weaklings 🤠

Let’s giddy on up!
 
I’m would find a program to use/follow so you make sure your weights increase. 5/3/1 is a good app for an example, it tracks all those lifts. Good luck!
 
You need a real powerlifting program with periodization. Not something from muscleandstrength.com or whatever. Contact and ask powerlifters and do research. Macros need work as mentioned above.
 
BBruce said:
I’m would find a program to use/follow so you make sure your weights increase. 5/3/1 is a good app for an example, it tracks all those lifts. Good luck!
Click to expand...
I’m using Jim Wendlers 5/3/1 at the moment. After this week, it will be the 2nd phase
 
Battousai said:
At 180cm/180lbs I would cut your carb intake in half and maybe add a little bit of it to your protein intake.
Click to expand...
Wow, what makes you recommend that? I can definitely cut the intake in half. What protein do you suggest? I tried 250g protein once (it did provide better digestion vs stuffing rice, potato and couscous down my face)

Is the protein specifically for the recovery and adaptation of powerlifting?
 
Meetketchup said:
You need a real powerlifting program with periodization. Not something from muscleandstrength.com or whatever. Contact and ask powerlifters and do research. Macros need work as mentioned above.
Click to expand...
The Wendler program is the simplest I could find. What do you suggest for macros?

At the moment, I’m as hungry as a bull and as you mentioned to me once, I only do ONE cheat meal on Saturday or Sunday. Carbs are potato, jasmine rice and couscous with fruit and some broccoli.

Protein is usually chicken breast, salmon, tilapia once in a while I’ll have steak but it’s too fatty for me at time

Fat is olive oil and peanut butter sometimes I’ll add a scoop of coconut oil into a protein shake

Trying to eat as whole food as possible
 
TakeItEazy said:
Wow, what makes you recommend that? I can definitely cut the intake in half. What protein do you suggest? I tried 250g protein once (it did provide better digestion vs stuffing rice, potato and couscous down my face)

Is the protein specifically for the recovery and adaptation of powerlifting?
Click to expand...
Maybe not even cut in half, but you don't need more than 400g MAX. I try to shoot for 1.5g per lb bw protein personally, that's lean bodyweight. The carbs is something that comes with trial and error. Coming from a guy that is 230lbs, all eating more than 400-450g did to me was get me fatter. I've learned that I way overestimate the amount of food I need to grow.
 
Battousai said:
Maybe not even cut in half, but you don't need more than 400g MAX. I try to shoot for 1.5g per lb bw protein personally, that's lean bodyweight. The carbs is something that comes with trial and error. Coming from a guy that is 230lbs, all eating more than 400-450g did to me was get me fatter. I've learned that I way overestimate the amount of food I need to grow.
Click to expand...
I agree... I do the 2g per LBM# With Carbs AND Protein.
So I think your Protein is OK of 200g's a day. Drop the carbs. a bit.
Just for reference... My carbs are @ 600g a day and Im a heavy bastid.
 
Bolan said:
I agree... I do the 2g per LBM# With Carbs AND Protein.
So I think your Protein is OK of 200g's a day. Drop the carbs. a bit.
Just for reference... My carbs are @ 600g a day and Im a heavy bastid.
Click to expand...
And 600g protein 😆
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Deload Leg Day

Warm Up
Assault Bike Tabata
8 sets of 20 seconds work & 10 rest @ 300 watts or more

2 sets of 20 box step ups

3 sets of 20 rep SLDL @ 95lbs

2 sets of 15 box step up w 30lb DB

1 set of 10 Sumo KB squat & 1 set of narrow foot KB squat @ 52.5lb

0.25 mi lunge + 50 calf raises each leg

Brutal deload.

It’s a high carb day with minimal fat.
 
Are u guna post some pictures or…

I wanna see you win bro
 
Deload Chest Day

4 sets of 25 each side chest taps
4 sets of 25x20lb Incline flies
4 sets of Incline Press 135x10,135x10,185x10,185x5
Close Grip Push ups 4 sets to failure
Hanging Leg Raise
**Each exercise had a 4-sec negative and 2-sec positive

Focused on hitting protein and stretching today.

Pre-exhaustion felt good so that my chest took the load rather than delts and triceps on Incline Press
 
A nice weekend, getting rid of all processed sugar and focusing on less stress with mobility work has proven effective.

Incline Bench Day
Warm Up
45x10
135x6
185x3
225x1
255x1 (New 1RM on Incline)

DB Incline Press (4 second negatives, 2 second positives)
40lb x 12
45lb x 12
50lb x 12

Tricep Pushdown + Skullcrusher Superset
55lbx12 / 40lbx12
60lbx12 / 45lbx12
65lbx12 / 50lbx12


Cardio: 17 min on assault bike 30sec go, 15sec rest tabata. Wish I could have run today but weather was trash.

Today's weight: 183 fasted.
 
Shoulder and Arms Day
Seated Lateral Raise 3x12 (4 second negative , 2 second positive)

DB Shoulder Press 3x10 (4 second negative, 2 second positive)

OH Press
135x3
165x2
185x1

Hammer Curls 3x10 + Rear Delt Fly 3x10
superset

Tricep Pushdown 3x8 (Heavy, negative control)

Plankx3x45lb 60 seconds

Still waiting on the PSL Test E. Regardless, only taking Testosterone so i can maximize my growth potential and learn not to rely too much on dosage.

Sleep is good, averaging 7 hours a night and calories are above 3300 average. I cut out all processed sugar and only having one cheat meal on Saturday w the misses.

I realize that I don’t have any influences, I just want to be as athletic and strong as possible without sacrificing my cardio abilities.

Mobility work is now a part of my routine. Rest day tomorrow 🫡
 
Leg Day

adductor 2 sets of 15 3 second squeeze

RDL 3 sets of 8 pause on extension 3 seconds

Squats
135x5
225x2
315x1
365x1 (New PR)

Leg Curl 3 sets of 15 slow and tension on squeeze

low back extension + leg raise superset 3 sets of 12

Calf raise 2 sets of 12, pause reps

365 squat link: Watch unnamed | Streamable

I’m happy with my progress so far. Test is still at 400
 
Now I will do 500mg a week test e and mix in a little Deca cycle at 200mg a week for 12 weeks.

Todays workout:

Incline DB Press
8x70
8x80
6x90

DB One Arm Row
10x45
10x45
10x45

Rear Delt Fly
12x15
12x20
12x20

Weighted Dips - 45lbx3x10

Tricep Pushdown
10x60, 10x60, 10x75

Weighted Plank 25lbx3x60seconds

1.68 mi run
Yeah I’m stronger. The plan I’m following has me focused on form.

I removed conventional bench because I’d like to keep my shoulders mobile for jiu-jitsu. Ill
be utilizing DB Flat, Incline and Decline Bench instead. Will steer my focus on OH Press, Squat, Deadlift and Snatch’s
 
Weight is up 4lbs. I've been pretty clean, no fast food or processed sugars. I guess it's just water or something.

Todays Leg Day

Squat
245 x 5
265 x 5
285 x 5

Leg Extensions
110 x 12
135 x 12
145 x 12

Sumo Squat / RDL super set
80lb x 12
80lb x 12
80lb x 12

Leg Adductor
150 x 12
165 x 12

Hip Flexor Stretch, Ankle Mobility and Duck Walks 3 sets of 15 each leg

My knees are good. Thank God.
 
Injected 1mL Test Enanthate in Left Gluteus Maximus, No reaction and no PIP. Smooth. I used hot water to heat up and mixed with .5mL Deca from PSL as well.

@Vision
 
Meetketchup said:
How is the diet? How much are you eating during this powerlifting phase?
Click to expand...
Diet is 225g protein, 450g carb and 70g fat

No processed sugar. Carbs: rice, potato and fruit mainly. Protein: chicken, salmon and beef(96/4) fats: Olive or avocado oil, peanut butter and milk.

No cheat meals anymore and doing cardio 3x a week if I can.
 
Accessory Day

DB Hex Press
60x15
70x15
50x15

Lat Pulldown
120x12
140x12
150x12

Tricep Pushdown
60x12
65x12
70x12

Low Back Extension
100x10
110x10
120x12

Strength is up in accessories. Sleep is between 7-8 hours and I am making sure to rest between lifts as much as I can. Shoulder mobility is better. Will incorporate flat bench and incline bench EOW.
 
Update: Yo my girlfriend got me sick. This is not cool. I'm going for a run today, play football and hopefully eat a bunch of soup.

Workouts will still continue.
 
Just found this one. following along to see you hit you your strength goals.
hope you feel better soon man.
 
Usually when I'm sick, I push myself harder. I tried my best.

Flat Bench Day
135 x 5 Warm Up
155 x 5 Warm Up
185 x 8
225 x 8
225 x 8

Bent Over Row Reverse Grip
165 x 8
175 x 8
195 x 8

DB Hex Press
40x15x3

Lower Back Extensions
170 x 12 , 180 x 12 , 190 x 12

Tricep Pushdown
55 x 12
60 x 12
65 x 12

I barely got the work in. I feel decent, somewhat hot. Tomorrow is Shoulders.. I could rest but, I think I'm tough enough to keep pushing. Taking B12 injections and ivermectin.
 

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