Dbone's Three Stooges Stack - Starring Bioforge, NO Uptake, and X-Factor

[morn010]

I just watch your Squats and Deads video man! Solid work that was done

I don't know how you do to squat that wide!!

Those deads were easy too

[dbone1026]

I just watch your Squats and Deads video man! Solid work that was done

I don't know how you do to squat that wide!!

Those deads were easy too

You don't know how I squat wide, I have no idea how you do any of that workout stuff upside-down lol

It will be interesting to see how hopefully strengthening my squats with the Russian program indirectly improves my Deadlifts.

[ScivationLead]

OP- you seem to do some quality reviews. Regarding ara, do you cycle off all joint support or just fish oil when you take it?

[dbone1026]

OP- you seem to do some quality reviews. Regarding ara, do you cycle off all joint support or just fish oil when you take it?

I can't speak on behalf of the OP , but me personally I have always dropped fish oil and joint support when using ArA. This go round though I am thinking of sticking with joint support (Osteosport) just spaced out by 6-8 hours, see if I notice any significant difference.

[dbone1026]

Should be an interesting test today for Macenko and NO Uptake. Since I worked yesterday I couldn't get to the gym before it closed, so I am doing my Thursday workout (Chest/Arms) today. However, instead of normally doing before work, I will be doing after work (I have been at work since 4am). The test will be two fold. First, typically my strength might be slightly down when I lift after work, so it will be interesting how my Macenko session goes (made sure to bring a full 2 scoops Craze with me ). Second, I usually get a better pump when I lift after work, my guess because at that point I have almost a full days meals and 200g+ carbs in me. Ordered pizza for everyone at work so I will have a lot of carbs in me by the time I hit the gym, let's see how this plays out with NO Uptake

[dbone1026]

Here are a couple of good EliteFTS articles worth reading for DLs and Bench:

http://train.elitefts.com/instructio...ench-parts1-7/

http://articles.elitefts.com/trainin...ps-and-tricks/

[StrongRepublican]

Bummer you had to work yesterday man. I dunno about you, but I hate having to deviate from my schedule since it will generally effect the following day's lifts.

Checking out those articles you linked now though.

Oh yeah, and I snagged another 200ct XFO this morning

[dbone1026]

Bummer you had to work yesterday man. I dunno about you, but I hate having to deviate from my schedule since it will generally effect the following day's lifts.

Checking out those articles you linked now though.

Oh yeah, and I snagged another 200ct XFO this morning

I am the same way, I hate having any changes to my schedule. I am already thinking ahead to Christmas day since my gym will be closed lol

I am trying not to bite on that deal since I have 2 200ct bottles already that are unopened...

[KenshinH]

OP- you seem to do some quality reviews. Regarding ara, do you cycle off all joint support or just fish oil when you take it?

Who's the OP??

Should be an interesting test today for Macenko and NO Uptake. Since I worked yesterday I couldn't get to the gym before it closed, so I am doing my Thursday workout (Chest/Arms) today. However, instead of normally doing before work, I will be doing after work (I have been at work since 4am). The test will be two fold. First, typically my strength might be slightly down when I lift after work, so it will be interesting how my Macenko session goes (made sure to bring a full 2 scoops Craze with me ). Second, I usually get a better pump when I lift after work, my guess because at that point I have almost a full days meals and 200g+ carbs in me. Ordered pizza for everyone at work so I will have a lot of carbs in me by the time I hit the gym, let's see how this plays out with NO Uptake

OP- you had to work both days? WTF, does this happen every year?

Here are a couple of good EliteFTS articles worth reading for DLs and Bench:

http://train.elitefts.com/instructio...ench-parts1-7/

http://articles.elitefts.com/trainin...ps-and-tricks/

These are both excellent articles. You can't argue with Dave Tate's sound advice.

Have a good workout today bro! I'm still debating whether I want to lift tonight and what to do (since I don't normally lift on Fridays)

[dbone1026]

Who's the OP??



OP- you had to work both days? WTF, does this happen every year?



These are both excellent articles. You can't argue with Dave Tate's sound advice.

Have a good workout today bro! I'm still debating whether I want to lift tonight and what to do (since I don't normally lift on Fridays)

Unfortunately Europe/Canada doesn't celebrate Thanksgiving. On holidays like Thanksgiving, 4th of July, etc.. I have a skeleton crew working, so I helped out with coverage yesterday.

I definitely have to put more attention into my bench form, will see if I can start incorporating some of the tips from those videos.

[KenshinH]

Unfortunately Europe/Canada doesn't celebrate Thanksgiving. On holidays like Thanksgiving, 4th of July, etc.. I have a skeleton crew working, so I helped out with coverage yesterday.

I definitely have to put more attention into my bench form, will see if I can start incorporating some of the tips from those videos.

Take a video today of your bench session - one of your top sets and one of the AMRAP. Maybe there's something we can correct that can yield an immediate boost.

[dbone1026]

I'm still debating whether I want to lift tonight and what to do (since I don't normally lift on Fridays)

Crossfit bro, what's there to think about

Take a video today of your bench session - one of your top sets and one of the AMRAP. Maybe there's something we can correct that can yield an immediate boost.

Yeah, will see if I can get a video, just depends if it is crowded or not (not sure what to expect, hope to get there around 2:30pm)

[morn010]

Crossfit bro, what's there to think about

I see what you did here

[dbone1026]

I see what you did here

Gotta set the old man straight

[dbone1026]

This little lady will be joining my family next week

[Sawa3]

This little lady will be joining my family next week

What a cutie

[XII02]

I love the rep Dbone. Will start the Macenko tomorrow. So excited.

[nugget5]

nice pup dbone, hope you had a solid thanksgiving!

[SwolenONE]

Awww now that is a darling pup! Im a huge dog lover, big or small, they are all great I cant ever imagine not having a dog.

[dbone1026]

What a cutie

Thanks babe, what did you think about the dog

I love the rep Dbone. Will start the Macenko tomorrow. So excited.

Figured you would like that one. Macekno baby!!!

nice pup dbone, hope you had a solid thanksgiving!

Awww now that is a darling pup! Im a huge dog lover, big or small, they are all great I cant ever imagine not having a dog.

Thanks guys. Pretty much a dog since I was 5 yr old. One of my dogs (havanese, same breed as the pup I just got) passed away last year, and I still have a 12 yr old ****zu (spontaneous buy from sold random asian dude at a flea market after I graduated college lol). The boys will definitely enjoy having a puppy around.

Hope everyone had a great Thanksgiving as well. Today's update to be posted momentarily

[dbone1026]

Day 16

Off Day

Dosing:

4 caps Bioforge upon waking (4:15am)
3 caps NO Uptake w/ Carb/Pro shake (4:30am) / 4 caps NO Uptake carb/pro shake (3pm)


Day 17

Dosing:

4 caps Bioforge upon waking (3:15am)
5 caps NO Uptake w/ Carb/Pro shake (2:00pm) / 2 caps NO Uptake Post WO w/ carb/pro shake

Workout: PHAT Day 6 : Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work: Barbell Flat Bench ( Macenko Week 3 Day 2)
7 sets 170 @ 8 | 215 @ 6 | 230 @ 5 | 240 @ 4 | 240 @ 4 | 230 @ 10 (AMRAP) | 230 @ 7 (AMRAP - left a few reps on the table)

Hypertrophy pressing movement: Incline Barbell presses
4 sets of 8-12 reps @ 155-185lbs

Hypertrophy fly movement: Overhand Cable Flies
4 sets of 10 reps @ 40lbs

Hypertrophy fly movement: Underhand Cable Flies
3 sets of 10-15 reps @ 30lbs

Hypertrophy extension exercise: Lying EZ Bar Skull Crushers (4x Mass Method)
4 sets @ 65lbs 10 | 10 | 10 | 12

Hypertrophy extension exercise: Underhand Grip Cable Pressdowns (4x mass method)
4 sets @ 80lbs - 10 | 10 | 10 | 20

Hypertrophy extension exercise: Cable One Arm Kickbacks
4 sets of 12-15 reps @ 20lbs

Hypertrophy curling exercise: Barbell Curls
4 sets of 12 reps @ 45lbs

Hypertrophy curling exercise: Rope Cable Hammer Curls (4x mass method)
4 sets @ 60lbs 10 | 10 | 10 | 20

Hypertrophy curling exercise: Seated Dumbbell Curls
4 sets of 12 reps @ 25lbs

Notes:

- OK, so this was an interesting workout. First, energy and focus was slightly down. Not all that surprising given that I had been up since 3am, but it really took me a while to get going, and I got easily distracted through the start of the workout.

- After watching the Elitefts videos I decided to try working on my technique. Honestly I had more issues with it as I just felt off (found I had a hard time balancing myself properly on the bench, my shoulder started to feel tight, etc...). Not saying I am doing it right, moreso working on technique is going to take a lot of practice, and probably not the best time to try doing in the middle of Macenko lol. This is something I will pay more attention to (my biggest weaknesses I would say is the arch in the back and driving with your feet) but probably wait until I am done with Macenko to focus more on (would work out well went I do a deload). On my last AMRAP set I stopped at 7 with probably 1-2 more reps in the tank. The previous AMRAP set had fatigued me a little and the only other people in the gym were the owner (who is in a wheelchair) and a really old guy with a walker who was being trained by the owner, so I figured this was a good time to play it safe lol

- Below is a video of the 230 @ 5 and the first 230 @ AMRAP (10). You can see my left arm was shaking a little as I was having a hard time balancing properly when I was trying to incorporate some of the Elitefts techniques. Overall my strength was pretty much in line with what I expected. Messing around with the technique and a lack of focus though left it as a bit of an odd workout (especially since I don't usually lift on Fridays) which took me way too long...



- OK, so the other test was the pump. I typically have a better pump when I lift after work. Today was no exception, and I had possibly the best pump to date since I started this log. When I was done with the chest portion I felt like my chest was sticking out over 4 feet lol.

- First time doing biceps since I had the minor twinge. Stayed real like and just focused on a slow controlled movement. No pain or issues noted

- Noticing a slight pickup in acne, no doubt from the BioForge.

[0R1G1N]

looking good buddy, have you noticed an easier squat as your form continues to get better?

[KenshinH]

Gotta set the old man straight

Day 17

Pressing Power Exercise speed work: Barbell Flat Bench ( Macenko Week 3 Day 2)
7 sets 170 @ 8 | 215 @ 6 | 230 @ 5 | 240 @ 4 | 240 @ 4 | 230 @ 10 (AMRAP) | 230 @ 7 (AMRAP - left a few reps on the table)

- After watching the Elitefts videos I decided to try working on my technique. Honestly I had more issues with it as I just felt off (found I had a hard time balancing myself properly on the bench, my shoulder started to feel tight, etc...). Not saying I am doing it right, moreso working on technique is going to take a lot of practice, and probably not the best time to try doing in the middle of Macenko lol. This is something I will pay more attention to (my biggest weaknesses I would say is the arch in the back and driving with your feet) but probably wait until I am done with Macenko to focus more on (would work out well went I do a deload). On my last AMRAP set I stopped at 7 with probably 1-2 more reps in the tank. The previous AMRAP set had fatigued me a little and the only other people in the gym were the owner (who is in a wheelchair) and a really old guy with a walker who was being trained by the owner, so I figured this was a good time to play it safe lol

- Below is a video of the 230 @ 5 and the first 230 @ AMRAP (10). You can see my left arm was shaking a little as I was having a hard time balancing properly when I was trying to incorporate some of the Elitefts techniques. Overall my strength was pretty much in line with what I expected. Messing around with the technique and a lack of focus though left it as a bit of an odd workout (especially since I don't usually lift on Fridays) which took me way too long...

Yeah, in the middle of a program is probably not a good time to work on your technique. Finish Macenko, hit an all-time PR, and then round back to Dave Tate

Looking at the vid, arch and leg drive are the two main things to work on (as you said). You can try touching a little lower as well, though it's hard to tell where you're actually touching.

I was confused as to how 275 could have been your max when you did 225x12 last week. A possible answer is your rep speed. Basically, you have plenty of endurance, but you don't generate enough power off your chest to overcome the really heavy weight at your sticking point. If you can be more explosive off the chest, then you can blast through that sticking point. An important requirement for being explosive is staying tight via your setup and to have the mindset to apply maximum force to the bar on every rep. One way to start doing that is to do all your warmup reps fast. That should help build the neural pattern to carry over to the work sets.

Overall, still a very strong workout bro! 230x10 after 240x4x2 is great!

[dbone1026]

looking good buddy, have you noticed an easier squat as your form continues to get better?

Yeah, finally getting more comfortable with my squat form which is helping a lot, as well as getting used to the heavy weight on my shoulders.

Yeah, in the middle of a program is probably not a good time to work on your technique. Finish Macenko, hit an all-time PR, and then round back to Dave Tate

Looking at the vid, arch and leg drive are the two main things to work on (as you said). You can try touching a little lower as well, though it's hard to tell where you're actually touching.

I was confused as to how 275 could have been your max when you did 225x12 last week. A possible answer is your rep speed. Basically, you have plenty of endurance, but you don't generate enough power off your chest to overcome the really heavy weight at your sticking point. If you can be more explosive off the chest, then you can blast through that sticking point. An important requirement for being explosive is staying tight via your setup and to have the mindset to apply maximum force to the bar on every rep. One way to start doing that is to do all your warmup reps fast. That should help build the neural pattern to carry over to the work sets.

Overall, still a very strong workout bro! 230x10 after 240x4x2 is great!

Appreciate the advice. It is definitely going to take some practice with my form. My next Macenko is on Monday, so I will start placing more emphasis on the rep speed. Hopefully between that, Macenko, and Dave Tate I can eek out whatever is left in the old tank here lol.

[dbone1026]

Day 18

Dosing:
4 caps Bioforge upon waking (5:00am)
4 caps NO Uptake w/ Carb/Pro shake (6:30am) / 3 caps NO Uptake w/ Carb/Pro meal (9:00am)

Workout: PHAT Day 1: Upper Body Power Day

Pulling Power Movement: Rack Pulls
6 sets 5 @ 315lbs | 3 @ 365lbs | 3 @ 405lbs | 3 @ 455lbs | 3 @ 495lbs | 3 @ 515lbs (PR)

Assistance Pulling movement: Corner One Arm T Bar Rows (Dead stop)
3 sets of 10 reps @ 85lbs + barbell

Auxiliary Pulling movement: Wide Grip Behind The Neck Pulldowns
4 sets of 10 reps @ 100-110lbs

Assistance pressing movement: Seated Barbell OHP
4 sets of 6-10 reps @ 115-135lbs

Assistance pressing movement: Cable Rope Face Pulls
4 sets of 10 reps @ 80-100lbs

Assistance pressing movement: One Arm Dumbbell Lateral Raises
3 sets of 10 reps @ 30lbs

Notes:

- Felt like going for a PR on something today. Decided I would go after rack pulls and nailed it

- Here is a video of the rack pulls and the one arm T Bar rows (for those who may not know what they are, doing Dead stop per BigBoLuke). Note the guy in the background, he is the one who does 1/8 ROM squats, and then farts ...



- Not much else planned for today. Family comes back home tonight so going to try and enjoy the day, catch up on a few movies

- I also need to start mentally preparing for tomorrow's squat session ( 6 sets of 5 reps...)

[sloop]

Did you get in on some of that $9.99 xfactor sale this weekend?

I just grabbed some, and some Slin Sane 2.

Nice rack pullin, mayne , thats some beastly weight.

[StrongRepublican]

Nice lifts man, I think you inspired me to add rack pulls in this morning to my Upper Body Power.

[dbone1026]

Did you get in on some of that $9.99 xfactor sale this weekend?

I just grabbed some, and some Slin Sane 2.

Nice rack pullin, mayne , thats some beastly weight.

I already have too much XFactor!! I did hit up Appnut on their 50% deal, 2 more NO Uptake, Drive, HGHUp, and Neovar

Nice lifts man, I think you inspired me to add rack pulls in this morning to my Upper Body Power.

Thanks bro. Really enjoy rack pulls, one of the few heavy back exercises that I can really feel (idk, barbell rows if I go heavy I just don't feel as much)

[sloop]

I already have too much XFactor!! I did hit up Appnut on their 50% deal, 2 more NO Uptake, Drive, HGHUp, and Neovar



Thanks bro. Really enjoy rack pulls, one of the few heavy back exercises that I can really feel (idk, barbell rows if I go heavy I just don't feel as much)

Bad ass! I try not to be too schilly, but HGH Up is just fantastic. My favorite product in the AN line.

[dbone1026]

Bad ass! I try not to be too schilly, but HGH Up is just fantastic. My favorite product in the AN line.

I went to just get two more bottles of NO Uptake (so NO Uptake will be run this entire log), never tried any of the others but figured at that price, no reason not to give it a whirl. Drive I will save for after this log when I go back more into a cut/maintenance.