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    Lookin fwd to the samples!

    Lookin fwd to the samples!
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    Pre-workout supp for evening workout??

    Anyone rec a pre-workout supp (I used to love Jack3d) that you take in the evenings (6-7ish) and doesn't interfere with sleep later on?

    Thanks much!
  • Why sore two days after a real hardcore workout/race?

    Why does it take two days to really get sore after really going hard?

    Looking for the science behind this one thanks.
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    If you had a half hour, three times a week...

    what would you do with it?

    I'm 34, in good shape, I've run GST and HIIT programs when I wasn't working in an office so much and know what I'm doing in the gym.

    Basically my issue = should I do...
  • Thread: GST for me

    by m.c
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    1,626

    New Run

    So I've been staying in pretty good shape after an RFL run that lost me a few pounds, which of course I regained over July 4th weekend.

    Going to run a 3rd Macro based on my last run though going...
  • Thread: GST for me

    by m.c
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    1,626

    Idiot

    Like a fool, miscalculated my 1RMs for Dips/Pulls again by leaving out my BW. Luckily haven't hit gym.

    They are -
    Dips 300 (115pds on belt)
    Pulls 260 (75pds on belt)

    Aight
  • Thread: GST for me

    by m.c
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    46
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    1,626

    RFL - Squat Day

    Back Squat
    WU
    195 pds x 8, 8; AMRAP = 12

    c. supp:
    DB Lunges @ 50 x 5, 5, 5, 5.

    Single Leg Press @ 180 x 5, 5, 5, 5..

    Single Leg Calf Raises @ 240 x 5, 5, 5, 5.
  • Thread: GST for me

    by m.c
    Replies
    46
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    1,626

    New Plan

    New 1RM =

    Squat - 320 (310)
    Pull - 45 (30)
    Dead - 390 (375)
    Dip - 95 (85)

    But I am going to run two weeks of RFL so am just going to dial in two 60%/70% workouts.
    Which means
  • Thread: GST for me

    by m.c
    Replies
    46
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    1,626

    Macro 2 - Micro 4 - Push

    Weighted Dips
    WU
    @ 100 AMRAP =2, x 1, 1.

    b. Supp
    MPress @ 40 x 9, 9, 9, 9.

    DB Bench @ 60 x 8, 8, 9, 8.

    Push Downs @ 80 x 8, 8, 8, 8.
  • Thread: GST for me

    by m.c
    Replies
    46
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    1,626

    Macro 2 - Micro 4 - Deads

    Sumo BB Deadlift
    WU
    @ 355 ARMAP = 2. HOLY SH-T. x 1, 1.

    b. supps
    BB Good Morning @ 115 x 9, 8, 9, 9.

    Cable Pullthrough @ 80 x 9, 9, 9, 10.

    Shrugs @ 85 x 9, 9, 9, 10.
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    Ryan, I know you aren't a fan of the low-carb...

    Ryan,

    I know you aren't a fan of the low-carb diets but I still would like your take on this. I am bout to finish my second Macro Cycle this weekend. (Been loving it). This perfectly coincides...
  • Thread: GST for me

    by m.c
    Replies
    46
    Views
    1,626

    Macro 2 - Micro 4 - Pulls

    Close grip pull down WU
    Close grip pull ups @ 50 AMRAP = 4, x 2, 2.

    DB Row @ 75 x 9, 9, 9, 10.

    Face Pulls @ 80 x 9, 9, 9, 10.

    Rev EZ BB Curl @ 65 x 9, 9, 9, 10.

    Ab work.
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    Two Questions

    Ryan,

    1. On my Micro 4 days at times I feel like I can get 2 reps of my core lift after I AMRAP. Any harm in that?

    2. What about pausing when you do your AMRAP set? For example I did...
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    Thanks for the help guys. I'm going to put the...

    Thanks for the help guys.

    I'm going to put the rails in next squat day and experience with getting out from under the load.

    Thanks again.
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    Did my 4th Micro of my 2nd Macro today - squats. ...

    Did my 4th Micro of my 2nd Macro today - squats. HOLY SH-T was it hard.

    I AMRAP'ed w/ 295 for 3 reps and then did two sets of 1. Had a great spotter who didn't over help but made me confident....
  • Thread: GST for me

    by m.c
    Replies
    46
    Views
    1,626

    Macro 2 - Micro 4 - Squats

    Back Squat
    WU
    295 pds x AMRAP = 3, x 1, 1. Holy Sh-t that was a lot of weight for me. Definitely needed the excellent spot I got.

    b. supp:
    DB Lunges @ 40 x 8, 8, 8, 8.

    Single Leg Press @...
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    10,197
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    1,227,604

    Ryan, What about this workout, with...

    Ryan,

    What about this workout, with kettlebells, for the full body day you have set up?

    I have two 40pd kettlebells and this always sounded good.

    Do all of this MMA workout without letting...
  • Thread: GST for me

    by m.c
    Replies
    46
    Views
    1,626

    Macro 2 - Micro 3 - Push

    Weighted Dips
    WU
    @ 75 AMRAP = 5, x 4, 4.

    a. Supp
    MPress @ 30 x 18, 17, 15.

    DB Bench @ 45 x 16, 14, 15.

    Push Downs @ 50 x 16, 16, 18.
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    Exactly. For me the simple brilliance of it is...

    Exactly. For me the simple brilliance of it is twofold - the mechanical way you are attacking your 1RM for a huge core move like Deads combined with the rotation of rep schemes for the supplement...
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    1. Wanted to big up this program AGAIN. Did my...

    1. Wanted to big up this program AGAIN. Did my Macro 2, Micro 3 Lift day and the feeling of getting up 315 for 8 reps on my Deadlifts was just awesome. For me that's a ton of weight and the rush...
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