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I was once an almost-decent powerlifter who achieved the following at around 195 lbs:
490 squat
310 bench
606 deadlift
But then I had a kid, tore my left hamstring to shreds and started working 60 hour weeks. The result? 230 pounds of watery, directionless ennui.
Now, though, things have stabilized in all meaningful areas and I have elected to try my hand at not being a slovenly piece of garbage anymore.
THE GOAL:
I'd like to think that I'm still capable of putting up a 1400lb-ish total at my desired bodyweight of 190. That being said, the goal has less to do with getting back on the platform and more to do with getting off of my ass.
THE PLAN:
Gonna start with linear periodization with a focus on increasing weekly tonnage. This will almost certainly shift to undulating periodization in the future.
Gonna stick to my cruise dose of 200mg Test E/wk alongside 350mg/wk of boldenone cypionate and 50mg/day of proviron. Might add in DHB somewhere down the line.
Gonna eat at maintenance+ 200 for at least 6 weeks and then reassess.
VARIABLES/WEIRDNESSES:
My left elbow is made out of glass. I've been focusing on weighted dips as my primary upper body push movement recently, and while the numbers have been going up I am fairly certain the my flat bench is gonna be absolute dogshit for the foreseeable future.
Also, my hamstring injury never quite healed properly. As such, I've still got a fair amount of hip shift at the bottom of my squat. The plan here is to continue focusing on mobility and form work instead of pursuing outright numbers until I've mitigated the hip shift.
Lastly, my digestive system can no longer tolerate dairy or red meat. As a result, you can look forward to some wild culinary mishaps as I try to shove huge amounts of fish and bird protein into my face on a daily basis.
490 squat
310 bench
606 deadlift
But then I had a kid, tore my left hamstring to shreds and started working 60 hour weeks. The result? 230 pounds of watery, directionless ennui.
Now, though, things have stabilized in all meaningful areas and I have elected to try my hand at not being a slovenly piece of garbage anymore.
THE GOAL:
I'd like to think that I'm still capable of putting up a 1400lb-ish total at my desired bodyweight of 190. That being said, the goal has less to do with getting back on the platform and more to do with getting off of my ass.
THE PLAN:
Gonna start with linear periodization with a focus on increasing weekly tonnage. This will almost certainly shift to undulating periodization in the future.
Gonna stick to my cruise dose of 200mg Test E/wk alongside 350mg/wk of boldenone cypionate and 50mg/day of proviron. Might add in DHB somewhere down the line.
Gonna eat at maintenance+ 200 for at least 6 weeks and then reassess.
VARIABLES/WEIRDNESSES:
My left elbow is made out of glass. I've been focusing on weighted dips as my primary upper body push movement recently, and while the numbers have been going up I am fairly certain the my flat bench is gonna be absolute dogshit for the foreseeable future.
Also, my hamstring injury never quite healed properly. As such, I've still got a fair amount of hip shift at the bottom of my squat. The plan here is to continue focusing on mobility and form work instead of pursuing outright numbers until I've mitigated the hip shift.
Lastly, my digestive system can no longer tolerate dairy or red meat. As a result, you can look forward to some wild culinary mishaps as I try to shove huge amounts of fish and bird protein into my face on a daily basis.
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