| Bench up 15% in 4 Wks on Peri-WO Protocol |
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ParagonA
Level 4
Join date: Feb 2008
Location:
Posts: 296
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Coach, fellows
Yesterday was my last chest workout of my current training cycle. Next week deloading. Then new cycle.
I did c cluster set of 5 singles x 363 lbs.
6 workouts ago (4 weeks) I did 5 x 1 x 315 lbs.
This represents an increase of 15%, which is just sick after almost 2 decades of weigh lifting.
I credit this improve to Thib's peri-wo nutrition protocol (as well as my protein pulsing protocol).
I can't wait for I, Bodybuilder and the release of Anaconda. Sky's the limit...
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PB Andy
Level 4
Join date: Mar 2006
Location: Illinois, USA
Posts: 2166
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I imagine I'll do I, Bodybuilder some day, but for now I am going to use his para-workout protocol with a billion cycles of 5/3/1. :P Impressive strength gains, 15% is huge for only 4 weeks. |
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Christian Thibaudeau
Contributor
Join date: Feb 2003
Location:
Posts: 16495
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ParagonA wrote:
Coach, fellows
Yesterday was my last chest workout of my current training cycle. Next week deloading. Then new cycle.
I did c cluster set of 5 singles x 363 lbs.
6 workouts ago (4 weeks) I did 5 x 1 x 315 lbs.
This represents an increase of 15%, which is just sick after almost 2 decades of weigh lifting.
I credit this improve to Thib's peri-wo nutrition protocol (as well as my protein pulsing protocol).
I can't wait for I, Bodybuilder and the release of Anaconda. Sky's the limit...
Let me tell you IT REALLY DOES WORK! And it isn't even with Anaconda yet. To give you an idea, Keven Nobert came here to Colorado last week and he was 10 days out from his contest (Canadian Nationals).
Since he was too heavy (not too fat, he was contest ready, just too much mass) to make weight at that point he basically stopped eating 7 days prior to the contest; not to lose fat but to get rid of any possibly rotten food stuck in his digestive track. So basically all he did was the protocol and pulsing with MAG-10 protein (again... coming soon). He was able to drop enough weight and should make his weight class without problem with dehydration.
The kicker is that he didn't lose any muscle fullness and actually gained some strength.
I like unsolicited stories like yours. You are starting to move some good weight, I see 405 coming up in the near future! |
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ParagonA
Level 4
Join date: Feb 2008
Location:
Posts: 296
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I'm very excited. I can't thank you enough giving away all this information for free.
Sure, heavy marketing of Biotest products comes along with the announcement and advertsing of the I, Bodybuilder program, and yes, Anaconda and MAG-10 will probably make me a level 5 customer...
BUT: Why shouldn't I believe Biotest, T-muscle, Tim, TC, or you?
I've been in a rut for quiet a while. Then I started the new peri-wo nutrition protocol like 6 weeks ago. My bodyweight is now up by 16 pounds. All my lifts are up a lot.
I haven't been as motivated in 15 years. My old personal bests suddenly seem to be very achievable again.
And this even without Anaconda / MAG-10.
I have no financial interest in Biotest, but I can't do diffrent than to promote and support you and Biotest as much as I can. That's just how I am. I'm loyal. It's a T-man's trait, you know.
I'll let you know when I hit 405... I feel this is very soon to be tha case.
I do not know my exact 1RMs. Since I did cluster sets over the last 4 weeks and an actual single would be a bit higher then the singles within the clusters.
Just to round it up, these are last weeks highlights:
Clusters of 5 x 1 with:
Bench -> 363
Squat -> 465
Deadlift -> 528
No belt, no sleeve, no wraps, no straps.
Thank you very much, coach! Thank you!
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ds1973
Level 2
Join date: May 2009
Location: New York, USA
Posts: 573
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Paragon, Nice improvement!
Related to the body comp question, what have you been doing diet wise? Did you just add the peri-workout protocol (finibars, SWF & SR) and keep everything else the same (daily calories, macro ratios)? Were you carb cycling at all and working these in as the only extra carbs on workouts?
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Goodfellow
Level 1
Join date: Sep 2006
Location: England
Posts: 1765
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Hey paragon, what was your split like during that training cycle? |
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juverulez
Level 0
Join date: Jan 2009
Location: England
Posts: 78
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keep up the fine work! What do you use instead of anaconda? pepto pro plus l-leucine? |
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ParagonA
Level 4
Join date: Feb 2008
Location:
Posts: 296
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HG Thrower wrote:
Any body comp changes over that period?
Yes. I started to use the protocol eraly June. I first just used the protocol and added 5 x 5g Leucine to my diet. After about a month a started to do protein pulsing (see post below).
My stats:
June 5th: 211 @ 10% bdf
July 9th: 219.3 @ 8% bdf
August 20th: 225 @ 8% bdf
Let me tell you that I've been in the iron game for almost 20 years. So these improvements are just crazy. You have to know that I was hospitalized last year for weeks because of a surgery. I was out of shape when I started to use the protocol. I was even heavier once - 242 lbs - but that was long ago (12 years...). So my gains can really be attributed to muscle memory. |
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ParagonA
Level 4
Join date: Feb 2008
Location:
Posts: 296
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ds1973 wrote:
Paragon, Nice improvement!
Related to the body comp question, what have you been doing diet wise? Did you just add the peri-workout protocol (finibars, SWF & SR) and keep everything else the same (daily calories, macro ratios)? Were you carb cycling at all and working these in as the only extra carbs on workouts?
Diet changes:
I started to use the protocl early June. First, I just reduced my carb intake aside from the protocol and added 5 x 5g leucine to my diet.
After 4 weeks or so I made some major changes in my diet and strated protein pulsing. First, I used 10g Leucine followed by 30g hydrolized Whey 15 minutes later. I now use 10g Leucine followed by 20g hydrolized casein. I will switch to Anaconda / MAG-10 as soon as available.
This is how my diet looks like:
Morning:
Protein Pulse (10g Leu / 20g hCY)
30 min later:
8 egg whites, 2 yolks, 250-300g fruit, Biotest Superfood
Mid-morning
Protein Pulse
Noon:
Peri-Workout Nutrition / Workout
(2 FINiBARS, 2 SWF, 2SR, another FINiBAR, hCY, hCY 60 min after wo)
NOTE: I use 150% of the above during deloading weeks, since I want supercompensation to happen then (3 FB, 3 SWF, 3 SR...)
60 min later:
250g chicken breast, 200 green veggies, 3 Flameout, 100g whole wheat pasta
Supper:
Protein Pulse (solid meal 15 min later)
250g beef, 200g green veggies, 3 Flameout, 5g olive oil, 400g sweet potatoes
Late Evening:
Metabolic Drive Bar, 2 scoops Metabolid Drive, 300g probiotic Yoghurt
This is a workout day. I work out 4-5 days a week.
The other days I do the following, which I believe is a big part of my success:
On mondays (non-wo day) I have a LOW PROTEIN, low calorie day. I only eat around 1000 calories on mondays and 60 grams of protein. This is very little for me!
I believe that my entire endocrine system really gets primed through that day and Tue and Wed are the most anabolic days of my week!
On Thursdays (non-wo day) I have a low-carb day. It's like a workout day. I just add 20g more fat (fish oil, olive oil) and drop the carb sources. This makes it also a day with pretty little calories. Again, I believe this improves anabolism of the other days of the week.
I allow myself 2 "free meals" a week. That usually means going out for dinner with my girlfriend on Saturdays and maybe having a piece of cake on Sunday afternoons at my parents place.
That's it.
If you want further information, feel free to ask/pm me any time.
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ParagonA
Level 4
Join date: Feb 2008
Location:
Posts: 296
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juverulez wrote:
keep up the fine work! What do you use instead of anaconda? pepto pro plus l-leucine?
I started with 10g Leucine followed by 30g hydrolized Whey.
I now use 10g Leucine followed (+15min) by 20g hydrolized Casein.
Will switch to Anaconda as soon as possible, of course :-) |
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ParagonA
Level 4
Join date: Feb 2008
Location:
Posts: 296
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Goodfellow wrote:
Hey paragon, what was your split like during that training cycle?
I work out 4-5 times a week. 2 days on, 1 day off. Sometimes I need an extra day of rest after, e.g., a very hard leg workout.
I first did an accumulation type of training cycle on an 3way-split:
- chest / back
- shoulders / arms
- legs, core
After that I switched to an intensifcation type of training cycle on a 4way-split:
- chest / back
- legs / core
- arms
- shoulders / core
I do one cycle (week) of deloading after 6 increasingly hard workouts. That's the way I workout 85% of the time, I'd say.
I will switch to Thib's I, Bodybuilder routine as soon as possible. This will be a strengh based program. Very much looking forward to it! |
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coredan
Level 0
Join date: Jan 2007
Location:
Posts: 189
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...sorry for the slight hijack but I just saw pepto-pro being mentioned. Has anyone found a healthy way to make that stuff drinkable? I have unflavoured and it is EASILY the worst thing I've ever tasted... I've tried mixing it with recovery shakes, paletinose all sorts of stuff... |
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juverulez
Level 0
Join date: Jan 2009
Location: England
Posts: 78
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well, here in the UK we have flavouring systems offered by myprotein so that's what I use. But to be honest, sometimes I just cannot be bother and drink it straight as it is... 3 secs and it's gone mate, just pinch your nose and get it down ya! |
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ParagonA
Level 4
Join date: Feb 2008
Location:
Posts: 296
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coredan wrote:
...sorry for the slight hijack but I just saw pepto-pro being mentioned. Has anyone found a healthy way to make that stuff drinkable? I have unflavoured and it is EASILY the worst thing I've ever tasted... I've tried mixing it with recovery shakes, paletinose all sorts of stuff...
Just down it... believe me, there are things tasing even worse...
When I was a teenager, I drank tuna shakes. Tuna, orange juice, cottage chees -> blender, down it... |
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coredan
Level 0
Join date: Jan 2007
Location:
Posts: 189
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...so basically I need to mix it with a large dose of manthefuckup then do I? :)
I suppose you guys also stand underneath the shower nozzle and THEN switch it on - hardcore style... |
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Professor Chaos
Level 5
Join date: Jan 2003
Location: Texas, USA
Posts: 275
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coredan wrote:
...sorry for the slight hijack but I just saw pepto-pro being mentioned. Has anyone found a healthy way to make that stuff drinkable? I have unflavoured and it is EASILY the worst thing I've ever tasted... I've tried mixing it with recovery shakes, paletinose all sorts of stuff...
I find the lemon-flavored Anapure to not be all that bad... the smell is actually the worst part.
Just pinch your nose and get it down! Like everyone else I'm looking forward to Biotest's tastier version. |
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Therizza
Level 3
Join date: May 2008
Location:
Posts: 2288
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ParagonA wrote:
When I was a teenager, I drank tuna shakes. Tuna, orange juice, cottage chees -> blender, down it...
That motivates me. |
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Goodfellow
Level 1
Join date: Sep 2006
Location: England
Posts: 1765
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Professor Chaos wrote:
coredan wrote:
...sorry for the slight hijack but I just saw pepto-pro being mentioned. Has anyone found a healthy way to make that stuff drinkable? I have unflavoured and it is EASILY the worst thing I've ever tasted... I've tried mixing it with recovery shakes, paletinose all sorts of stuff...
I find the lemon-flavored Anapure to not be all that bad... the smell is actually the worst part.
Just pinch your nose and get it down! Like everyone else I'm looking forward to Biotest's tastier version.
crystal light works. |
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ds1973
Level 2
Join date: May 2009
Location: New York, USA
Posts: 573
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ParagonA wrote:
Diet changes:
I started to use the protocl early June. First, I just reduced my carb intake aside from the protocol and added 5 x 5g leucine to my diet.
After 4 weeks or so I made some major changes in my diet and strated protein pulsing. First, I used 10g Leucine followed by 30g hydrolized Whey 15 minutes later. I now use 10g Leucine followed by 20g hydrolized casein. I will switch to Anaconda / MAG-10 as soon as available.
This is how my diet looks like:
Morning:
Protein Pulse (10g Leu / 20g hCY)
30 min later:
8 egg whites, 2 yolks, 250-300g fruit, Biotest Superfood
Mid-morning
Protein Pulse
Noon:
Peri-Workout Nutrition / Workout
(2 FINiBARS, 2 SWF, 2SR, another FINiBAR, hCY, hCY 60 min after wo)
NOTE: I use 150% of the above during deloading weeks, since I want supercompensation to happen then (3 FB, 3 SWF, 3 SR...)
60 min later:
250g chicken breast, 200 green veggies, 3 Flameout, 100g whole wheat pasta
Supper:
Protein Pulse (solid meal 15 min later)
250g beef, 200g green veggies, 3 Flameout, 5g olive oil, 400g sweet potatoes
Late Evening:
Metabolic Drive Bar, 2 scoops Metabolid Drive, 300g probiotic Yoghurt
This is a workout day. I work out 4-5 days a week.
The other days I do the following, which I believe is a big part of my success:
On mondays (non-wo day) I have a LOW PROTEIN, low calorie day. I only eat around 1000 calories on mondays and 60 grams of protein. This is very little for me!
I believe that my entire endocrine system really gets primed through that day and Tue and Wed are the most anabolic days of my week!
On Thursdays (non-wo day) I have a low-carb day. It's like a workout day. I just add 20g more fat (fish oil, olive oil) and drop the carb sources. This makes it also a day with pretty little calories. Again, I believe this improves anabolism of the other days of the week.
I allow myself 2 "free meals" a week. That usually means going out for dinner with my girlfriend on Saturdays and maybe having a piece of cake on Sunday afternoons at my parents place.
That's it.
If you want further information, feel free to ask/pm me any time.
Wow. It sounds like you are in a workout-nutrition-supplementation zone! Dialed in may be an understatement. Thanks for the detailed response! |
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The Mighty Stu
Level 4
Join date: Oct 2002
Location: New York, USA
Posts: 4118
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ParagonA wrote:
When I was a teenager, I drank tuna shakes. Tuna, orange juice, cottage chees -> blender, down it...
One Gastronomically strong Mutha! -lol
S
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egnatiosj
Level 1
Join date: Feb 2008
Location: Japan
Posts: 443
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ParagonA wrote:
When I was a teenager, I drank tuna shakes. Tuna, orange juice, cottage chees -> blender, down it...
You are my soul mate!!! LOL I did this too, and I get STILL get shit about it to this day. I did broccoli and tuna shakes though lol! You are the only other person in the world that I know that has tried this. I once tried tuna + brown rice, but that was the GROSSEST thing I have ever done. It was like a tuna smoothie |
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rhooper1
Level 0
Join date: Apr 2009
Location:
Posts: 17
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egnatiosj wrote:
ParagonA wrote:
When I was a teenager, I drank tuna shakes. Tuna, orange juice, cottage chees -> blender, down it...
You are my soul mate!!! LOL I did this too, and I get STILL get shit about it to this day. I did broccoli and tuna shakes though lol! You are the only other person in the world that I know that has tried this. I once tried tuna + brown rice, but that was the GROSSEST thing I have ever done. It was like a tuna smoothie
here's a thought...you could just EAT the tuna and brown rice. seems to be less trouble than blending it.
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smupaytoplay
Level 4
Join date: Feb 2008
Location:
Posts: 14
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coredan wrote:
...sorry for the slight hijack but I just saw pepto-pro being mentioned. Has anyone found a healthy way to make that stuff drinkable? I have unflavoured and it is EASILY the worst thing I've ever tasted... I've tried mixing it with recovery shakes, paletinose all sorts of stuff...
peptopro, orange juice flavor with a little stevia reduces vomit taste combined with some man-ing up. |
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bob_sander87
Level 4
Join date: Sep 2007
Location: Alberta, CAN
Posts: 255
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rhooper1 wrote:
egnatiosj wrote:
ParagonA wrote:
When I was a teenager, I drank tuna shakes. Tuna, orange juice, cottage chees -> blender, down it...
You are my soul mate!!! LOL I did this too, and I get STILL get shit about it to this day. I did broccoli and tuna shakes though lol! You are the only other person in the world that I know that has tried this. I once tried tuna + brown rice, but that was the GROSSEST thing I have ever done. It was like a tuna smoothie
here's a thought...you could just EAT the tuna and brown rice. seems to be less trouble than blending it.
Have you tried eating tuna before? I imagine it would be much easier to slug in a shake mixed with some juice. No way in hell I'd do it though hahahaha.
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