You'll want to read this!

[Ronnie Rowland]

Ok Ron, makes sense for sure. I`ve been using your system quite successfully the last 3 months. My question is can i combine Ben`s methodology (it`s not new as you said) with your principles. In another words ,keep the straight sets, keep the split as it is , just reduce the weight, reduce the rest between sets to 45-60 sec and apply more control on the negative (it affects the load i`m using , but the tension is greater IMO). What do you think? You can do this if you want. I would recommend alternating your training each week by training normal for a week using more rest between sets and placing less emphasis on the negative then using Ben's methodology the following week.

above

[jeff52069]

Ronnie heres what i want to run

600mg test e wk 1-8 reload
300mg test e wk 9-10 deload
600mg test e wk 11-18 reload
300mg test e wk 19-20 deload
900mg test e wk21-28 reload
300mg test e wk29-30 deload
4wk pct
By not going up on test dosage in 2nd reload cycle would this cycle still be benificial.Maybe throw some dbol in 2nd reload.Whhats your thoughts and by the way great reading.

[mockery]

Hey ron, thanks for all teh great help so far. i have been using your system for a bit now. slightly different then you have explained, only to focus more on body recomp and strength instead of mass, and it has gone nicely.

http://forums.steroid.com/showthread...09#post6170209

Click on the above to go to my thread where i have posted some week 1 pictures and week 7 pics.

I start my deload next week. Ive been craving carbs so bad all this week so i look forward to the protein drop and carb replacement for the next two weeks. Ill be eliminating all protein shakes , except post work out. so all protein micros will be 100% whole foods.

i dont think myostatin is a drama thus far since i have been doing a slow controlled cut. But i may go above maintenance when i add the addition of tren and hcg into teh next reload. i haven't been doing cardio so perhaps i will add fasted cardio as well to help with teh surplus of calories. i still wanna drop 4% bf, not sure how much tren will help with that...

have a look at the progress your SSTS has done for me, thanks so much man!!

[Ronnie Rowland]

My computer got a worm and I was down for a while. I'll finish answering all these questions ASP!

Thanks guys!

[totallyok3d]

your the man ron!

i had another question -

im currentley in the middle of my PCT. I just started week 3 today and so far hate it. Im an emotional trainwreck and feel like im being a little girl half the time. only things that are good is ive maintained all my strength from the whole 20weeks that i gained when I was on. I guess this really isnt a question just more so of....Is this how PCt always is? These emotion and mood swings are like that of a teenage girl.. Is there any type of preventatie mesaure for this?

[Ronnie Rowland]

For those of you who are experiencing acne there's a new topical prescription medication out called "EPIDUO" that works great!

[Ronnie Rowland]

your the man ron!

I had another question -

im currentley in the middle of my pct. I just started week 3 today and so far hate it. Im an emotional trainwreck and feel like im being a little girl half the time. Only things that are good is ive maintained all my strength from the whole 20weeks that i gained when i was on. I guess this really isnt a question just more so of....is this how pct always is? These emotion and mood swings are like that of a teenage girl.. Is there any type of preventatie mesaure for this? what are you using for pct?

above

[totallyok3d]

Hey ron....

For my PCT I am running Nolva/Clomid. Also I was running aromasin through it along with prami because my prolactin levels were so high as you requested i do. I feel good and not lactating anymore. I have about 1 more week of prami left and Ive already finished the aromasin last week. now its the start of week 3 with nolva 20, clomid 50 and prami 1mg. I plan on continuing this for 6 weeks total you reccomended since i have no hcg. the prami will be done next week though. Thanks for your help! Ive never been this emotional i feel like a woman!!

[Ronnie Rowland]

Hey ron....

For my PCT I am running Nolva/Clomid. Also I was running aromasin through it along with prami because my prolactin levels were so high as you requested i do. I feel good and not lactating anymore. I have about 1 more week of prami left and Ive already finished the aromasin last week. now its the start of week 3 with nolva 20, clomid 50 and prami 1mg. I plan on continuing this for 6 weeks total you reccomended since i have no hcg. the prami will be done next week though. Thanks for your help! Ive never been this emotional i feel like a woman!! It's the clomid! That's why I highly recommend most people just use HCG and an ANTI-E if needed. You need HCG not clomid to get the testis to produce your own test again.

above

[shanebrock93]

Roonie that article was so interesting and I am definitely trying that out. Since you said you'd help anyone out there regarding the steriod cycles so I have so many questions to ask you regarding my 'FIRST EVER' cycle
I've read a lot about AAS and now I want to try em out to get bigger and lean. My cycle looks like this:

Testosterone Propionate EOD for 8 weeks, Nolvadex and Clomid combined together for 2 weeks for my PCT

I am doing a reload for the 8 weeks and then my PCT for the next 2 weeks; deload I mean

My questions are:
1. Is PCT enough for just 2 weeks?
2. I've heard taking HCG during the cycle every 4-5 days avoids testicular atrophy? Should I combine HCG into my cycle? Cause at all costs, I want to avoid testicular atrophy
3. What if I don't want to do my second cycle or the second reload anytime soon? Will I keep the gains?
4. I am looking to go for Tren Ace and Test Prop for my second cycle but I want more time between my first and second cycle. So what should I do in between this period of time?
5. Is Keto Diet good enough for my reload and deload? I take up 50 g carbs and 300 g protein?

[Ronnie Rowland]

roonie that article was so interesting and i am definitely trying that out. Since you said you'd help anyone out there regarding the steriod cycles so i have so many questions to ask you regarding my 'first ever' cycle
i've read a lot about aas and now i want to try em out to get bigger and lean. My cycle looks like this:

Testosterone propionate eod for 8 weeks, nolvadex and clomid combined together for 2 weeks for my pct you would have been better of using test-e or test-c because you can inject it only once a week for a first time cycle. You need hcg for pct!

i am doing a reload for the 8 weeks and then my pct for the next 2 weeks; deload i mean

my questions are:
1. Is pct enough for just 2 weeks? do 3 weeks of hcg 2500 ius eod
2. I've heard taking hcg during the cycle every 4-5 days avoids testicular atrophy? yes should i combine hcg into my cycle? Cause at all costs, i want to avoid testicular atrophy i would add 250 ius twice a week. If you run hcg during cycle then 2 weeks of hcg pct is plenty at your level
3. What if i don't want to do my second cycle or the second reload anytime soon? Will i keep the gains? a few gains will be kept for a while but not as much. It's much better to do a 20 week cycle in order to give your body time to adjust to the new size-hence you will hold onto more mass and strength for longer when coming off!
4. I am looking to go for tren ace and test prop for my second cycle but i want more time between my first and second cycle. So what should i do in between this period of time? creatine
5. Is keto diet good enough for my reload and deload?no! You don't make gains with a keto diet and it's an extreme diet that should only be used for 4 weeks or so. You need carbs to gain muscle and overall health! Recent studies show that no carbs could cause cancer by breaking down the immune system just as too many carbs can cause problems such as diabetes and heart disease. Keep things in moderation unless you are prepping for a show or something like a beach trip. i take up 50 g carbs and 300 g protein? take carbs up to 250 per day to make muscle gains even if it means reducing protein intake to 1 gram per pound of body weight. This will keep you from getting fat. Carbs build muscle and strength. Insulin produced from carbs is the most anabolic hormone in the body. Protein alone is way over-rated for muscle growth!

above

[totallyok3d]

ron....

Im about halfway through PCT and been cutting for almost 6 full months now, which was about 1 month of natty cutting then the rest on your test e sling shot. Im down to about 170lbs and look pretty good but just kind of small now. im already planning my next cycle to bulk and add LBM. my question is after I complete the PCT should I do maybe like a 2-4week vacation type thing where I dont workout or follow a strict diet? I almost feel like my body could use this after dieting and training hard for half a year. Or can I just jump right back on another slingshot once I complete my PCT?

[Ronnie Rowland]

ron....

Im about halfway through PCT and been cutting for almost 6 full months now, which was about 1 month of natty cutting then the rest on your test e sling shot. Im down to about 170lbs and look pretty good but just kind of small now. im already planning my next cycle to bulk and add LBM. my question is after I complete the PCT should I do maybe like a 2-4week vacation type thing where I dont workout or follow a strict diet? Taking 2 weeks off from training is a good plan at this point and just eat normal while not gorging. I almost feel like my body could use this after dieting and training hard for half a year. Or can I just jump right back on another slingshot once I complete my PCT? Give your body a 2 week break because cutting is harder on both the CNS and the joints. The rest will do you good. Then you will come back chomping at the bit like a mad dog ready to put on some additional size during your next 8 week reload!

above

[senorrebo]

Thanks, man! This is great!

[lynxeffect1]

ron, im after losing an inch and a half off my height from 6'2 to 6 foot and half an inch, this is clearly from heavy squating compressing my spine, is this permanent? taking into account im only 28 and havent been able to train the past year due to money issues so ive had plenty time to gain this height back. i had a feeling about it with months but only checked it last night. not happy about it lol

[Ronnie Rowland]

ron, im after losing an inch and a half off my height from 6'2 to 6 foot and half an inch, this is clearly from heavy squating compressing my spine, is this permanent? taking into account im only 28 and havent been able to train the past year due to money issues so ive had plenty time to gain this height back. i had a feeling about it with months but only checked it last night. not happy about it lol Doing heavy squats will not make you shorter but if you have some serious degenerative disk disease (very unlikely at your age) on multiple levels you could lose a little height. Do you have disk problems?

above

[lynxeffect1]

above

no ron ive no problems at all with my discs as far as i know everything is fine and feels fine, i remember sometimes i used get a slight pain at the very bottom of my back onda left hand side if squating very heavy but not always, but it wasnt anywhere near my discs r spine. wud a trip to a chiropractor be any gud? i still think it has to be from squating myself because im sure id still be 6'2 now if id never squated.

[Ronnie Rowland]

no ron ive no problems at all with my discs as far as i know everything is fine and feels fine, i remember sometimes i used get a slight pain at the very bottom of my back onda left hand side if squating very heavy but not always, but it wasnt anywhere near my discs r spine. wud a trip to a chiropractor be any gud? i still think it has to be from squating myself because im sure id still be 6'2 now if id never squated. You are too young to lose an inch and a half from squats unless you have degenerative disk disease. Sounds more like scoliosis. I would get an evaluation from a reputable chiropractic. Avoid the quacks who claim they can cure all sorts of ailments with mere spinal adjustments. What a legit chiropractor can do is try and help correct subluxations by trying to move the vertebrae back in place due to muscle imbalances and some can do active release therapy. NOTE: Try Weighted Dumbbell Rear Foot Elevated Split Squat for quads to prevent compressing the spinal disk.

above

[lynxeffect1]

above

thanks for the help ron, you always have the answers, you da man !
i forgot to mention ron after seeing this line you wrote.......move the vertebrae back in place due to muscle imbalances ! , well i did brake my collar bone before and the way the bone healed was it knitted back together by overlapping.when i went to a physio years later because of a shoulder injury he told me because of the collar bone injury theres an imbalance in my shoulder which also effects the alinement of my back, sayn that id more muscle mass on one side than the other, so this may have contributed to the scoliosis.

[totallyok3d]

ron

ending of week 3 in my PCT and my emotional woman like mentallity is pretty much subsided now. Im more agressive, testes are more then enough back to normal size and my libido is getting back into the normal range and woke up with morning wood this morning. I originally planned and u said 6 weeks was good, should I continue on the 6 weeks or since im feeling this way could I just go 4?

[Steve.O]

hey ronnie been following your sst program for the last year reloading and deloading throughtout made awsome gains. the only thing is my priorities have now changed. i want to make my wife pregnant. im 26 and recently married. my sexdrive has always been sky high. anyway i avnt takin any roids for 3week iv stoppd cold turkey. reason for this is bcos i said to myself now or never. i love the bodybuildin lifestyle and i wont lie roids are somewhat addictive the benefits and how u feel while on them is second to none. so id really love to get some advice from you please what would be the best cause of action for me now? i should my test levels will b very low. i feel ok in myself, iv lost noticable amount of muscle, i can get an erection and maintain it. the main problem which im experiencing at the moment is that my sex drive is none existent. it takes a fair bit to get me going. i feel no desire for it. before i couldnt go without it dailey. whats the best way to go about this please ron? also im curious does the average guy have a good chance getting the mrs preggers while stil cycling and using hcg? previous to al this we have used protection and feel now is the time for a child. do u recommend i get a sperm test? cheers big ron

[The Titan99]

Hey Ron, I know test is test, but what's the difference between Ace and Prop? Next reload I'm thinking using a blend I have that's 50/50/50 mg/ml Test A/Tren A/ Masteron P with a 900 mg base of Test E and 10 i.u.'s of HGH. What do you think?

[Ronnie Rowland]

Hey Ron, I know test is test, but what's the difference between Ace and Prop?

Propionate esters will slow the release of a steroid for 2-3 days and acetate esters for 1-2 days.

Next reload I'm thinking using a blend I have that's 50/50/50 mg/ml Test A/Tren A/ Masteron P with a 900 mg base of Test E and 10 i.u.'s of HGH. What do you think? Sounds very good!

above

[Ronnie Rowland]

hey ronnie been following your sst program for the last year reloading and deloading throughtout made awsome gains. the only thing is my priorities have now changed. i want to make my wife pregnant. im 26 and recently married. my sexdrive has always been sky high. anyway i avnt takin any roids for 3week iv stoppd cold turkey. reason for this is bcos i said to myself now or never. i love the bodybuildin lifestyle and i wont lie roids are somewhat addictive the benefits and how u feel while on them is second to none. so id really love to get some advice from you please what would be the best cause of action for me now? i should my test levels will b very low. i feel ok in myself, iv lost noticable amount of muscle, i can get an erection and maintain it. the main problem which im experiencing at the moment is that my sex drive is none existent. it takes a fair bit to get me going. i feel no desire for it. before i couldnt go without it dailey. whats the best way to go about this please ron? also im curious does the average guy have a good chance getting the mrs preggers while stil cycling and using hcg? previous to al this we have used protection and feel now is the time for a child. do u recommend i get a sperm test? I would go all out with PCT and use hcg for 3 weeks at 2500iu eod, clomid at 50 mgs twice a day for 4 weeks, and nolvadex 20 mgs per day for 6 weeks. At week 7 go get sperm count. You can have your sperm frozen and artificially injected into your wife wife for future needs if need be as well. I've seen guys get their wife's pregnant while on steroids and using no hcg and they had been on for a couple of years non stop. Some get their sperm frozen for future needs just in case they were to become infertile. That's the smart thing to do! cheers big ron

above

[Ronnie Rowland]

ron

ending of week 3 in my PCT and my emotional woman like mentallity is pretty much subsided now. Im more agressive, testes are more then enough back to normal size and my libido is getting back into the normal range and woke up with morning wood this morning. I originally planned and u said 6 weeks was good, should I continue on the 6 weeks or since im feeling this way could I just go 4? Sounds like you are good to go!

above

[600@50]

Hey Ronnie, I've been doing the Slingshot Method for a few months now with great results. It seem that when I return to my TRT dose of 200 mg/wk that I get almost a second boost in strength for a couple of weeks. Then it drops back when I start the blast and starts to build again. Why do I get an increase when I lower the dose? Thanks man.

[VASCULAR VINCE]

ronnie...do you recommend using creatine during reloads???..deloads??

[Ronnie Rowland]

ronnie...do you recommend using creatine during reloads???..deloads?? Reloads would be an optimal time to use creatine since you are trying to give the joints/tendons a break from heavy lifting during deloads.

above

[Ronnie Rowland]

Hey Ronnie, I've been doing the Slingshot Method for a few months now with great results. It seem that when I return to my TRT dose of 200 mg/wk that I get almost a second boost in strength for a couple of weeks. Then it drops back when I start the blast and starts to build again. Why do I get an increase when I lower the dose? I suspect it's because you are deloading (doing fewer work sets and your CNS is recovering better). Also, you may be over-training during your reloads! What's your reload training program look like? Thanks man.

above

[600@50]

Hey Ronnie, I've been doing the Slingshot Method for a few months now with great results. It seem that when I return to my TRT dose of 200 mg/wk that I get almost a second boost in strength for a couple of weeks. Then it drops back when I start the blast and starts to build again. Why do I get an increase when I lower the dose? I suspect it's because you are deloading (doing fewer work sets and your CNS is recovering better). Also, you may be over-training during your reloads! What's your reload training program look like? Thanks man.

I've mainly been following the Westside template for the bench. 2 bench workouts a week - 1 speed day and 1 max effort day. I was feeling a little overtrained the last few weeks and spaced the workouts about 4-5 days apart rather than the 2 a week. I wasn't running a huge blast just 800 mg test c a week. I wasn't doing any deadlifts and only 1 leg workout a week. 1 or 2 back workouts depending on my work schedule. I am 51 years old so you're probably right on the overtraining. Got any suggestions? I primarily specialize on the bench due to my work schedule and want to do a couple of meets next year. Thanks a bunch Ronnie.

[Ronnie Rowland]

Hey Ronnie, I've been doing the Slingshot Method for a few months now with great results. It seem that when I return to my TRT dose of 200 mg/wk that I get almost a second boost in strength for a couple of weeks. Then it drops back when I start the blast and starts to build again. Why do I get an increase when I lower the dose? I suspect it's because you are deloading (doing fewer work sets and your CNS is recovering better). Also, you may be over-training during your reloads! What's your reload training program look like? Thanks man.

I've mainly been following the Westside template for the bench. 2 bench workouts a week - 1 speed day and 1 max effort day. I was feeling a little overtrained the last few weeks and spaced the workouts about 4-5 days apart rather than the 2 a week. I wasn't running a huge blast just 800 mg test c a week. I wasn't doing any deadlifts and only 1 leg workout a week. 1 or 2 back workouts depending on my work schedule. I am 51 years old so you're probably right on the overtraining. Got any suggestions? I primarily specialize on the bench due to my work schedule and want to do a couple of meets next year. Thanks a bunch Ronnie. Why don't you post your whole training program during reloads and let me take a look. I can tell you that 2 heavy sets on speed day for bench press once a week is all you need at your age. On the endurance phase for your second chest workout of the week you would want to focus on a different hest exercise and do 3-4 sets. Once you hit failure it's time to stop that workout!

above

[Chris J]

Ronnie, for months one question has perplexed me about this. When does it end. I mean if you have to constantly reload with more and or different AAS to make gains, when does it stop? Only when bad sides kick in and force you to cut back? If I were to do a prime for a couple of weeks (AAS free) or cruise for lets say a month, would I be able to jump back on 500 or 700 mgs and make noticable gains all over again? Remember I posted stats and history on previous page. After 2 years of being on test I now feel like 500 mgs of cyp is a cruise dose.

[Ronnie Rowland]

Ronnie, for months one question has perplexed me about this. When does it end. I mean if you have to constantly reload with more and or different AAS to make gains, when does it stop? You do not have to constantly keep bumping up your dosage with each subsequent reload nor should you due to health reasons. The take home story is that you have to progressively over load with anabolics until you reach a level that you are happy with in terms of feeling good and looking good. Once that point has been reached you can continue to reload with the same dosages and same steroids over and over again. It's good to give your overall system and joints a 2 week break after training hard and using more anabolics for 8 weeks. Every time you deload or take time off your body becomes a little more sensitive to previous dosages-hence the reason to not stay on high dosages all year long and the reason you can come back and make a few more gains with the same dosages over the long haul. If your diet and training is dialed in and you are consistent you will slowly continue to make more gains throughout the years. It's not all about drugs. Training hard and a proper diet play a huge role as does genetics. Drugs like test, masteron and anavar tend to be the easiest on the system. Test is the best of all drugs and it can usually be used at higher dosages for lengthy periods of time without causing health issues where as d-bol or anadrol taken long term is not healthy IMO even though many will gain more strength using oral drugs. You have to experiment to find your sweet spot. Only when bad sides kick in and force you to cut back? If I were to do a prime for a couple of weeks (AAS free) or cruise for lets say a month, w'ould I be able to jump back on 500 or 700 mgs and make noticable gains all over again? After a while if you go back on the same dosages you will only be able to get back to the point you were prior to stopping it in terms of strength but reloading and deloading helps you get the most bang for your buck in terms of both training and steroid dosages. Also, you will still gain more muscle size over time without getting stronger if you train with enough volume using good form on a "consistent basis" and eat the right diet. Remember I posted stats and history on previous page. After 2 years of being on test I now feel like 500 mgs of cyp is a cruise dose. Unfortunately, that's how it works.

above

[totallyok3d]

ron -

thanks for all the solid feedback!!

another question. Ive been on Prami at 1mg for almost 2 months now and overlapping into my 4th week here with nolva. I still have miniscule amount of clear discharge from my nipples and they look a tad puffy but not to bad. my prami is pretty much all gone. Will this subside over time or should I continuing using Prami and order some more?

[The Titan99]

Hey Ron, you know I've been using STS and training hard for the last +3 years, made crazy progress but been periodically stalled by injury (I'm injury free right now thank God!). Do you think it would benefit me at my age and stats to do a heavy week followed by a lighter weight/higher rep week? Say, 1 week 8-12 followed by a what, 12-15? What do you think? Or should I continue with progressive overload? Also, how do you handle the reload on such a program?

[Ronnie Rowland]

Hey Ron, you know I've been using STS and training hard for the last +3 years, made crazy progress but been periodically stalled by injury (I'm injury free right now thank God!). Do you think it would benefit me at my age and stats to do a heavy week followed by a lighter weight/higher rep week? Say, 1 week 8-12 followed by a what, 12-15? It would benefit you if it does not cause your joints to hurt. If you get hurt it will set you back instead of allowing you to go forward. Another option to remain injury free and make further gains is to increase your volume a bit while keeping your reps in the 12-15 range. This would mean doing 12 sets per body part which is very fatiguing yet effective. This would mean a total of 24 work sets for lats alone and 24 work sets for upper legs alone! If you try alternating between heavy and light week do about 6-8 sets per major body part on heavy day and 10-12 sets on light day. What do you think? Or should I continue with progressive overload? Also, how do you handle the reload on such a program?

above

[Ronnie Rowland]

ron -

thanks for all the solid feedback!!

another question. Ive been on Prami at 1mg for almost 2 months now and overlapping into my 4th week here with nolva. I still have miniscule amount of clear discharge from my nipples and they look a tad puffy but not to bad. my prami is pretty much all gone. Will this subside over time or should I continuing using Prami and order some more? I would order some pharm grade cabergoline and stay on it when on a cycle. Caber will take prolactin levels down and with pharm grade you know what you are getting is the real deal.

above

[totallyok3d]

ron - here is what i have next setup of what im going to bulk off of.

1-8 Test Prop 300mgs/wk
1-8 Tren Ace - 400mgs/wk
1-8 Prami - 1st week at .5mg then 1mg up to week 8
1-8 Aromasin - 12.5mg EOD
9-10 - Test Prop 200mgs/wk
11 - 20 - Test Prop 300mg/wk
11 - 20 - Tren Ace 500mgs/wk

PCT

Nolva 40/20/20/20
HCG - 2,500IUs last week EOD

[Ronnie Rowland]

[QUOTE=totallyok3d;6204860]ron - here is what i have next setup of what im going to bulk off of.

1-8 Test Prop 300mgs/wk
1-8 Tren Ace - 400mgs/wk
1-8 Prami - 1st week at .5mg then 1mg up to week 8 You need to go with carbergoline since you are still having some discharge with prami.
1-8 Aromasin - 12.5mg EOD
9-10 - Test Prop 200mgs/wk
11 - 20 - Test Prop 300mg/wk
11 - 20 - Tren Ace 500mgs/wk

PCT

Nolva 40/20/20/20
HCG - 2,500IUs last week EOD use hcg at 2500 iu eod for 3 week pct[/QUOTE]above

[600@50]

I've mainly been following the Westside template for the bench. 2 bench workouts a week - 1 speed day and 1 max effort day. I was feeling a little overtrained the last few weeks and spaced the workouts about 4-5 days apart rather than the 2 a week. I wasn't running a huge blast just 800 mg test c a week. I wasn't doing any deadlifts and only 1 leg workout a week. 1 or 2 back workouts depending on my work schedule. I am 51 years old so you're probably right on the overtraining. Got any suggestions? I primarily specialize on the bench due to my work schedule and want to do a couple of meets next year. Thanks a bunch Ronnie. Why don't you post your whole training program during reloads and let me take a look. I can tell you that 2 heavy sets on speed day for bench press once a week is all you need at your age. On the endurance phase for your second chest workout of the week you would want to focus on a different chest exercise and do 3-4 sets. Once you hit failure it's time to stop that workout!

Ok Ronnie here goes. I know from what you said above I'm overtraining. My workouts do not have scheduled days for bench and back and legs due to my work schedule. I would try to get 3-4 days between bench workouts. Back was 1-2 times a week and legs usually 1 a week to every 10 days.

Bench Dynamic effort (Speed) day

Bench with bands or chains 8-10 sets of 2-3 reps at 50-70% of 1RM. Currently 400 raw and 500ish with my shirt. Percentage based off raw max. Total weight was 210 to 280 for 8-10sets X 2-3reps

Some kind of shoulder work 3-4 sets of 8-10 reps (Exercises were always different. Shoulder presses, Hammer machine presses, Hammer lateral machine, etc)

Triceps 2-3 sets of 6-8 reps 1 movement (Tricep rollbacks, JM presses, cable work, etc)

Forearm work, Rotator cuff work and abs

Heavy Max Effort day

Heavy Bench work up to a heavy single, double or triple (Floor presses with chains, Reverse band bench or Bench with slingshot or loose shirt or heavy rack lockouts. Always a different exercise. This workout was sometimes replaced by DB bench)

Incline BB or DB 3 sets of 5-10 reps

Shoulder work 3 sets of 8 reps

Rotator cuff work, Abs

Back and Biceps day

Rows of some kind up to a heavy set of 5 (Seated machine, DB, BB, Hammer row machine)

2-3 sets of 8-12reps lat pulldowns (Not real heavy)

4-6 sets of curls (different movement each time)

Abs

Leg Day

Leg presses up to a heavy set of 5 then drop 180 pounds and do 1 set of paused leg presses for 5-6 reps

Leg curls 3-4 sets of 8-10 (Seated or lying)

Calf raises 3-4 sets of 10-15

Abs


Depending on my schedule I could sometimes get all 4 days in in a week. Sometimes the heavy bench day was Monday one week and Wednesday the next week. So that way I did get a day or 2 extra between bench workouts. Overtraining?