Wednesday, May 18, 2016

Wendler's 5/3/1 - Made Easy -

Wendler’s 5/3/1 – Made Easy
By Matt Farrer
Jim Wendler was a student under the iconic Louie Simmons of Westside Barbell, the Mecca of powerlifting in the US of A. Louie’s saying “Don’t train minimally. Don’t train maximally. Train optimally”, found reverence in Jim Wendler’s mind and out of that, the 5/3/1 program was born. I often visit the program when I want to work on raw strength or want to add some strength while gaining some mass. I like the bodybuilder configuration for the program because we all want to look like we lift, right? Here is an easy break down of the 5/3/1 system for you guys who want to add some wheels to your lifts and some meat to your bones.
Train at 90% of your one rep max (1rm)
500 x .9 = 450. 450 will be your training max. Base all of your training percentages off of your training max, NOT your 1rm. On the last working set of your main lift (Bench, Squat, Deadlift, Military Press), you will do as many reps as possible (AMRAP).
Another important feature of 5/3/1 is that you MUST take a deload week every fourth week. This allows the central nervous system time to recover, along with your tendons, ligaments, muscles, and your mind. You will NOT get weaker during this week. You WILL get stronger.
After the four week wave cycle, increase your working max by 5 pounds for upper body movements and 10 pounds for lower body movements. 

Week 1
Week 2
Week 3
Week 4
65% x 5
70% x 3
75% x 5
40% x 5
75% x 5
80% x 3
85% x 3
50% x 5
85% x AMRAP
90 x AMRAP
95% x AMRAP
60% x 5

Assistance Work
Military Press
Dumbell Press
5 x 12
Lat Pull Downs
5 x 12
Incline Dumbell Press
5 x 12
Stiff Legged Deadlifts
5 x 12
Upright Row
5 x 12
Kroc Rows
Flat Dumbell Press
5 x 12
Barbell Lunges
4 x 10
Lateral Raises
5 x 12
Barbell Shrugs
4 x 15
Cable Fly’s
5 x 12
Leg Extensions
5 x 12
Rear Fly’s with Bands
4 x 25
Face Pull
4 x 15
Tricep Pressdown
5 x 12
Leg Curls
5 x 12
Skull Crushers
3 x 6-8
Barbell Curl
5 x 12
Rolling Tricep Extension
5 x 12
Calf Raises
5 x 12
One arm rope pressdowns
4 x 12 (per arm)
Hammer Curl
3 x 6-8

This program will have you adding serious mass as long as your caloric needs are met. I recommend a split of Monday – Military Press, Tuesday - Deadlift, Wednesday - GPP (General Physical Preparedness)(push a car or prowler, flip tires, core work, drag a sled, chop some wood, feed the cows, etc.), Thursday - Bench, Friday - Squat, GPP Saturday, Off Sunday.
As always, warm up to your working sets. I believe in stretching through the movements and doing Donnie Thompsons shoulder warmup before every workout. I use 40% x 5, 50% x 5, 60% x 5 as a warmup into my working sets.

Saturday, March 19, 2016

New Hardcore Mass Gaining Stack - Genetech Pharma Superdrol Stack

We are always looking for the best products to bring our Acolyte Warriors and we are super stoked about being able to provide you with Genetech Pharma Lab's Superdrol 250. Superdrol is famous for its mass gaining effects and since it doesn't aromatize, users can skip out on the nasty side effects from estrogen. Genetech Pharma's Superdrol 250 contains 10 milligrams of (2a-17a di-methyl eticholan 3-one, 17b-ol) aka (2a-17a-dimethyl-5a-androstane-3-one-17b-ol). When cycling with Superdrol, you can expect superior mass and strength gains while shredding fat. This makes Superdrol 250 ideal for powerlifters and bodybuilders who are looking to drop fat while adding muscle mass. This is also ideal for a recomposition cycle. Remember to use liver support and a PCT. You can find the complete stack by clicking here or on the image! Get your Superdrol 250 today! 

Monday, February 29, 2016

Mentabolan Facts - Mass and Strength Gaining Prohormone

Many men have unlocked the potential for gains by using prohormones. Prohormones committed precursor of hormones. Today we are going to shine some light on the compound Mentabolan.


Most users dose 5-10 milligrams every 4-6 hours not to exceed 30 milligrams in one day.

Users report dry lean gains with notable increases in strength. This is a particularly good prohormone for an athlete's first cycle as it is less toxic to the liver than other pro's. Our customers report fantastic gains on Genetech Pharma Labs Methyl Tren 550. Click the button below to grab your bottle today! Don't forget to grab a bottle of Lecheek Nutrition's Cycle Armor and AD-3 for complete cycle protection.
Click here to buy now!

Wednesday, December 4, 2013 on YouTube - Xcel Sports Nutrition Sasquatch DNA Video Review and Log

Hello Warriors!

Check out's YouTube Channel for the latest in video reviews by our warriors (you) on the products that you love, hate, or are curious about trying but need some first hand experience. These video logs are uncut and if a bad review is given for a supplement, it will be posted! We will not hide anything from our warriors or make up some fantastical review in order to push a few more bottles out the door. Here is David Hood reviewing Xcel Sports Nutrition's Sasquatch DNA. This review is a multi-video review and will be completed at the end of this week.
Also, Austin Moore did a great review on the Xcel Sports Nutrition's Silverback. Check him out on facebook at CornFed Fitness.
And here is a review of Xcel Sports Nutrition's Xcelerator X preworkout. 

Friday, October 25, 2013

Shock Therapy for your Quads

Why you need to shock your quads!

Stuck in a rut? No growth? Squat not going up? We've all been there and for most of us, what do we do? The same workout over and over and over until we come to the conclusion that  enough is enough. The only way to spur new growth in stubborn muscles is to shock the fire out of them, damage the muscle beyond the normal, and feed them the proper recovery nutrients afterwards. 

I see a lot of you guys in the gym week in and week out skipping leg day. Come on man! You are better than that, and if you aren't, man up! So lets say you are a devout Acolyte Warrior and you never skip leg day. The old quad/ham day isn't quite cutting it. Lets shock those bad boys and see if we can get some life back into them. I modified this from Y3T training that is used by Flex Lewis' trainer Neil Hill. I don't think this type of volume is good every week, but once every month-six weeks, I think the body needs an attitude adjustment. And in Y3T training, you get it once per month. The only modification that I made to my workout was eliminating the lunges. I can't get my body into the right position to do lunges and it puts a crazy amount of strain on my knees. So I nixed them. The name of the game is proper form. Squeeze and contract. If you are throwing the weight around, you aren't building muscle, you are just moving weight. So ladies, control the weight, squeeze the muscle, and enjoy the pain. 

Leg Extensions
4 x 10-20 warmup sets
4 x 30-40 triple drop set
Do as many reps as possible with the weight you selected but try to aim for 20 reps. When it becomes impossible, drop the weight a plate or two and aim for ten more, then drop the weight one more plate and finish to 40 reps. Remember, this is a drop set, not a rest-pause. DON'T REST.

3 sets x 10-15 reps - warmup
2 sets x 25-30 reps - working sets.
Please, for the love of everything that is good, drop that but to the floor. No quarter squats. There is  no need to go heavy here, so check your ego at the door, and complete your reps. You will be amazed at what 135 feels like when you climb under the bar and use perfect form. 

Leg Press
4 sets x 50 reps - Rest Pause.
When completing this marathon of leg presses, use the rest pause method to insure that all reps are done properly. You will begin to fail and that is okay. When you need to rest, move the weight to  the top position without racking it, rest for 5-10 seconds, pull up your big boy pants, and complete some more reps. It is VERY tough. I don't know how much I leg press because, honestly, its the leg press, but using 4-5 plates on each side was plenty

Now that your quads are warm (hahahahaha, look honey, that guy that just did the leg press can't walk, hahahahahahaha) lets move on to hamstrings. The y3t program doesn't call for a lot of ham work, but they will be taxed from the squats and presses so I feel as though it is plenty. 

Leg Curls
2 sets x 25 reps

Stiffed Legged Deadlift
2 sets x 25 reps

Lemme know in the comments down below how your leg day went. Visit me at and Ill shoot you a coupon code for

Wednesday, September 25, 2013

Y3T Chest Day

Holy Guacamole. My chest is sore. My tri's are sore. And the pump that I had made my chest look like two 16 oz ribeyes. Use this chest day that is developed by Flex Lewis' trainer Neil Hill.


Incline Dumbbell Press
3 - 4 Warm-Up Sets
I used 50, 60, 70, and 90 lb dumbbells. I made sure that I used a full range of motion as suggested by Neil Hill. 

Incline Dumbbell Press
4 Working Sets 8-10 Reps
I went straight to the 120's and stopped my reps about 1.5 - 2 inches above my chest as suggested by Neil Hill. This, according to Hill, keeps stress on the chest and does not allow the stress to be transferred into the shoulders. I found this to be true and concentrated on squeezing the chest throughout the motion. During the last set, fatigue was setting in pretty hard, and I used a rest-pause technique at the top of the move as suggested by Hill. At rep six, I was pretty gassed and hit 7-8 rest, 9-10. This helped me complete the set with perfect form while placing more stress on the pectorals than I normally would in a straight rep set.  

Incline Dumbell Fly's 
4 Working Sets 8-10 Reps
I used 60's for all of the working sets. I used a modified form to take the stress out of the shoulder at the bottom of the move and keep it placed on the chest. I squeezed as hard as possible throughout the move and mentally tried to touch the inside of my elbows (anti-cubital) at the top of the move. This allowed for a great contraction and the pump was unbelievable. 

Machine Bench Press
4 Working Sets 8-10 Reps
I am not a huge fan of machine anything. I refer to the entire machine room as being filled with "Jane Fonda's". All a man needs is a bar and some weight. Welllllll, I went along with the program and used the Jane Fonda. It burned, and I got a great pump. At this point in the workout, I was pumped, gassed and looking for more!


Straight Bar Pushdown
3 Warm-Up Sets
I use the lat pulldown machine for my tri press downs, just because I'm a badass. So I warmed up the tris with three heavy warm up sets, 55, 70, and 90 on my machine. 

Straight Bar Pushdown
4 Working Sets 8-10
I used very strict form and on the last two sets I implemented the rest-pause technique to finish the sets. The weight was set at 100 and by the end, my tris were pumped to the max. 

Overhead Dumbbell Extension
4 Working Sets 8-10 Reps
 I had not used these in a while so it was nice to get back to them. I used 80's for the first two sets and 90's for the last two. I used strict form and really concentrated on using all triceps to get the weight up with a big squeeze at the top. Great pump and completely exhausted. 

The biggest thing that I took away from this routine was making sure that every rep counted. I was mentally prepared for perfect execution of each rep before I started each set and I think that this really helped me tear down the muscle. The mind-muscle connection was rock solid today and it was hardcore.

I used Havok pre-workout (which is great, but only available in the store for $42, call 903-577-8100 to order) and BlackMarket Lab's new Intra-Workout (call 903-577-8100 to order). Holy smokes I love this stuff! Great pre-covery, recovery between sets, AWESOME PUMP, and I really like that it has HICA which is a metabolite of Lucien which is the most important amino of them all. Check out my site at 

Warrior On.

Thursday, August 29, 2013

Pre-workouts Not Working

What a dilemma. You start out with one scoop of the double-awesome-good preworkout and next thing you know, a few months later, you have traded your itsy bitsy super concentrated .5 micro gram pre-workout scoop in for the shovel scoop that is used to make the Megaliath protein shake containing 40-teen gabillion grams of protein goodness. Pre-workout not working anymore Bro?! Wellllll, CTD Labs is here to save the day.

Basically what happens is your adrenal glands are chilling on top of your kidneys and only need to produce adrenalin when you are either being chased down by a rabid honey badger or some person named Pat grabs your booty while you are both using the boys room at the local truck stop on a Saturday night in February sending you into a whirling dervish mode of all feet and elbows.....Anyways, back to your adrenals, we start pounding them with stimulants demanding that they produce more and more of the good stuff and before long they are like, !@)(*&#**@ you bro, its gonna take more than that to get us excited and your pre-workout is no longer effective.

So, there are two things that can get them back on track. A) Rest. Let them be. Leave them alone. Don't take any stimulants. Don't even look at the Monster cooler at said truck stop. B) Take Adrenal Reset. This bad boy has a kinds of stuff to rejuvenate your over worked adrenals. C) Do both of these things and watch how the pre-workout tazmanian devil comes back to life after only a few weeks of proper Adrenal Reset.