The Powerlifter and the Powergifter: Amp's ERGOGENIX STACK + Giveaways

[ampUP11]

Hey everyone! My name is Rich and I am a forum rep for Ergogenix, and I will be starting my very own stack log in here for the foreseeable future to document my powerlifting program and also give followers a chance to be chosen to win some free products every so often

Some background to sum up the last bit of training and dieting I have done up until today:

Peaked in my bulk last year from 157 to 195, then did a cut from January to end of July and got down to 167 @ 9% BF
Decided to lean bulk back up slowly and see how my body responded to the weight change and since August I have put on 18lbs up to 185 and looking/feeling a lot leaner and less bloated than last bulk
Switched over to Westside training protocols (Conjugate Method) 9 weeks ago and since then have put 80lbs on my total

Goal in this supp log:

Get insanely strong
Relatively managed "clean diet" with strict macro goals (80/300/200)
Give away some product!

Supplement Stack:

ErgoPump
ZMA by Ergo
Aftermath by Ergo
Creatine Mono by Mass Machine Nutrition
Syntha-6 Whey
Trutein Cinnabun
NOW Ultra Omega-3

I welcome anyone and everyone who enters the log, and if you like what you see please go ahead and subscribe! Every time you post you could be getting yourself closer to being chosen for random product drawings and possibly a logging opportunity in the future!



Let's do this!

[pastorpritch]

Stealing my idea?

I LIKE IT

[velocityrob]

Bingo.

[MuscleMom]

Following along

[ampUP11]

Yesterday's ME Bench Workout!

Wave 3 Week 3 ME Bench

1-Board
3 x 135
3 x 155
3 x 175
1 x 200
1 x 210
1 x 225
1 x 235 PR

Incline BB
8 x 155
8 x 165
8 x 170
Volume PR

Lying DB Extension
6 x 10 x 25

Dips
3 x 10 x BW

Rear Delt Cable Flyes
5 x 10 x 20

Machine Hammer Press
3 x 12 x 90

[ampUP11]

Yesterday's DE SQ/DL Mini-Workout

Wave 3/Week 3 DE SQ/DL


Parallel Banded Box Squats
16" box
10 x 2 x 225 + Minis

Deficit Pulls
25lb plates on bar
3 x 8 x 305

All I had time for, still fried my back. Squats were easy and quick, solid, tight.

[qstick99]

Solid start and solid stack there!

[ampUP11]

Wave 4/Week 1 DE Bench

Pre-workout
2 scoops ErgoPump
5g Creatine Mono

Speed Bench
10 x 3 x 120 + Monster Mini

Pin Press
Around 2 board height
3 x 135
3 x 160
3 x 175
3 x 190
3 x 205
3 x 225

Pushdown /SS/ Cable Kickback
3 x 8 x 150/150/160 /SS/ 3 x 12 x 30

Incline DB
10 x 70
8 x 75
6 x 85

Reverse-grip Pulldown
3 x 10 x 150

1-Arm DB Press
3 x 10 x 45

BB Drag Curl /SS/ Reverse BB Curl
3 x 10 x 40 /SS/ 3 x 10 x 40

Hyperextensions
3 x 12 x BW

Decline Reverse Crunch /SS/ Seated Weighted Crunch
3 x 10 x BW /SS/ 3 x 12 x +50

[ampUP11]

Wave 4/Week 1 ME SQ/DL


14" Box Squat + Monste
3 x 135
3 x 185
3 x 225
3 x 275
1 x 300
1 x 320
1 x 350 PR

Speed Pull @ 60%
8 x 1 x 275

SLDL
3 x 15 x 200

Seated Leg Curl
3 x 10 x 165 Volume PR

Bootleg GHR
3 x 12

Smith Shrug
3 x 15 x 2pps

[ampUP11]

Wave 4/Week 1 ME Bench


Floor Press
3 x 135
3 x 155
2 x 175
1 x 205
1 x 225
1 x 240
20sec rest
1 x 240 Complete grinder
PR

Illegal Wide
6 x 150
6 x 160
6 x 165

Tate Press
6 x 8 x 30

T-Bar Row
8 x 2 plates
8 x 2 plates + 25
8 x 3 plates
8 x 3 plates + 10

Chins
11 x BW
10 x BW
8 x BW

Face Pulls
4 x 15 x 90

[velocityrob]

What is an 'Illegal Wide'?


DAMMIT I miss floor presses. I can't do any flat BB presses now, but those used to be my favorite move.

[ampUP11]

What is an 'Illegal Wide'?


DAMMIT I miss floor presses. I can't do any flat BB presses now, but those used to be my favorite move.

Hands outside the rings, as close to the end as possible without catching my hands on the rack haha. Floor presses are great for working on that concentric movement out of the bottom of the lift since it is essentially a dead stop and then full load bearing on triceps. Also helps with using lats to break the movement off the ground and get the triceps and chest working.

Can you do DBs?

[ampUP11]

Wave 4/Week 1 DE SQ/DL


Parallel Box Band Squat
10 x 2 x 225 + Monster mini

Speed Pull
4 x 3 x 285

DB RDL
3 x 12 x 95

Single Leg Seated Curl
10 x 80
10 x 90
10 x 90

Band Pullthrough
5 x 10 x Monster mini

Behind the Back BB Shrug
20 x 135
20 x 155
20 x 175

DB Hammer Curl
3 x 12 x 35

[ampUP11]

Wave 4/Week 2 DE Bench


Speed Bench
10 x 3 x 130 + Monster minis

CGBP
3 x 135
3 x 155
3 x 175
3 x 200
3 x 210 3RM PR

SOHP
10 x 105
6 x 115
4 x 125

Side Lateral
10 x 25
10 x 30
10 x 35

DB Row
3 x 10 x 80

Pulldown
8 x 130
12 x 110
20 x 90

[ampUP11]

Monday Workout

Wave 4/Week 2 ME SQ/DL


DL
5 x 135
3 x 225
1 x 275, 315, 365, 405, 430
0 x 475 Didn't even come off the ground
0 x 475 Brought my stance in, got it off the floor but failed below my knees

Squat
3 x 5 x 275
Easy.

Seated Leg Curl
3 x 15 x 130

Seated Leg Extensions
20 x 140
20 x 150
20 x 160

Seated Reverse Crunch
3 x 15 x +50

Pretty sh!t day, squats felt good with a closer stance, need to work my mobility before I can bring my stance back out. Also going to start getting a meal or two in before I lift, fasted training is starting to fall short and overstimming isn't doing a damn thing.




Today!

Wave 4/Week 2 ME Bench


Bench
3 x 135
3 x 160
3 x 185
1 x 205
1 x 225
0 x 240

RE Bench
12 x 135
12 x 145
12 x 155

Lying DB Extensions
3 x 10 x 30
3 x 10 x 25

T-Bar Row
8 x 3p
8 x 4p
8 x 5p/4p/3p

Single-arm Cable Pulldown
10 x 70
10 x 80
10 x 80

Pendlay Sumo Row
3 x 8 x 135

[MuscleMom]

trollllllalalalalala

[velocityrob]

[MuscleMom]

Where's your hard hat?