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Meet Prep Series – Programming: Maintenance v. Peaking

I finally have gotten around to being able to get this write-up done to show some comparison between what my “Maintenance/Off-Season/Not Meet Prepping” program is compared to what my peaking programming looks like. For this comparison I’m actually going to show two different peaking programs because for my current MEET PREP I actually switched programs about two weeks into my prep and the reasons for that will be stated below.


My weekly grind program has quickly become one of my favorites. Before this current meet prep I had pounded away at about 4-5 cycles worth (at 3 weeks a piece) and was consistently making gains and getting stronger. The greatest thing about this program is that it is completely FREE. The program is called ProgrammingToWin brought to you by the fine folks from and is based off of the RPE (Rate of Perceived Exertion) scale. If the RPE scale is new to you, this is what it is in a nutshell:

RPEScaleThe program incorporates two difficulties: one for novices and another for intermediates. When I first stumbled onto this training I had moved well beyond 5/3/1 and had dabbled in The Cube Method and had previously used Sheiko as a peaking program for my first powerlifting competition so I considered myself an intermediate. Each difficulty tier is split into three separate programs, each with varying lengths, exercises, and programmatic advances. I am currently running the ProgrammingToWin Intermediate Program #2 (PIP2). Here is what PIP 1, 2 and 3 look like:



PIP3The main difference between PIP1 and PIP2 is that autoregulation comes into play which allows you to push further into your sets/reps or back off depending on how you perceive the weight to be that day. As you can see on PIP2, I am benching 4x a week, squatting 3x a week, and deadlifting 3x a week. I may consider switching into PIP3 after this next meet. If it ain’t broken, don’t fix it!


I said early that I had made a change to my peak program about 2 weeks into my actual “peaking programming” and I did so for a very specific reason. Of course with any program its all very specific to YOU, the individual, so your mileage may vary. What may work for you may not work well for me and vice versa. When I initially started my peaking program I did so with the helping of the Lilliebridge Training Method, which I will summarize here as this is a program you have to pay for:


LTMAs you can see LTM is set up to have you either squatting or deadlifting heavy once a week and performing the other exercise as a light/speed set and a separate day for benchpress either heavy ass weight or lighter weight AMRAP with another day for accessory work. When I went into this program I had it split into four days:

DAY 1 – Heavy Deadlift/Light Squat (or Heavy Squat/Light Deadlift)
DAY 2 – Benchpress (Heavy or AMRAP) & benchpress accessory work
DAY 3 – Squat/Deadlift accessory work
DAY 4 – Bodybuilding Day

This program is 8 weeks long and as you progress into it the AMRAP benchpress sessions fall away and become heavier weights based off of a % of your max for prescribed reps just like the heavy squat or heavy deadlift days.

The problem I had with this program is 1) it wasn’t specific enough and 2) it wasn’t training the main movements as frequently as I would like. One day a week you were either benching heavy for prescribed reps OR you were using lighter weight but doing AMRAP work. Then another day that week you were either squatting or deadlifting heavy for prescribed reps. So you essentially bench once a week, and squat/deadlift (heavy) every other week. I didn’t feel like this was appropriate for meet prep especially when you are looking to peak at the very end. And while I think AMRAP work has its place I didn’t think it was helping much at this point. I also didn’t agree with the amount of accessory work that was included. I’m not sure how DB flies, upright rows and calf raises were going to benefit the BIG 3. And it was these concerns that match up exactly with Izzy who wrote the PTW program

“While this type of programming will probably work well for the enhanced lifter, I suspect that many naturals will find the frequency far too low. I suspect that many naturals would not experience optimal rates of progress with these frequencies. It just isn’t enough for the average natural trainee.”

LTM poses a risk to the natural lifter due to detraining because the frequency is so low – and this was the exact complaint I had going into Week 2. I just didnt’ feel like I was doing enough so I had to make a change…


Enter in Jonnie Candito’s 6 week strength program. When I got to this point I was essentially scrambling for a program because I had about 7 weeks to go until meet day and I knew Sheiko wasn’t going to cut it because its a 2-3 month long program (and you never really go that heavy anyway but GOOD LAWD THE VOLUME). A fellow YouTuber had started in on the Candito 6 Weeker so I took a look at it and thought that it matched my training style perfectly, was going to set me up for a good peak and fit the timeline exactly.

Candito6WeekOne thing I love about this program is that its very SPECIFIC to powerlifting: you area always training the Big 3 and some accessory work gets sprinkled in but not by much. As you get closer to your peak the intensity ramps up while the volume comes down which hopefully will set you up for big things come week 6. There is some AMRAP benching going on here in the first two weeks but that falls off and switches over to sets/reps at prescribed percentages of max weight. The training frequency is fantastic. 5 days for the first two weeks which then dips into 3-4 days a week as you progress.

At the time of writing this I’m in the middle of Week 3 and things have been going fantastically well (besides getting a sinus infection which zapped my strength for the first 10 rep squat day!). Earlier this week I managed to squat 345x3x6 which was a PR for that weight at that many reps and my benchpress has surprisingly surged in strength as well. The one thing that irks me a little bit is that deadlift is essentially ignored until later into the program so I’m hoping I haven’t lost too much strength in that regard!

Candito’s 6 Week Strength program (and his other programs) can be found at CanditoTrainingHQ

TTPL-01Pick the program that works best for you. There are tons out there and the goal is the same: find one that creates a better, stronger, (taller?) you!


Mind+Muscle WYKED 2.1 – Final Review

First and foremost let me explain that my mindset when it comes to reviewing any product is that the most important aspect is the effectiveness of that product above all other things. Previous reviews on products I’ve done in the past have had their downfalls due to different aspects but were eventually given a thumbs up/recommendation simply based on the effectiveness of the product itself. And as always, especially with preworkouts, your mileage may vary – things that work (or don’t work) for me may have the complete opposite effect for you.


WYKED 2.1 was a preworkout from Mind+Muscle that I was given to review and LOG at Anabolic Minds. Initally, from looking at the label I wasn’t too impressed. Some of the ingredients were underdosed and those that weren’t required nearly 3 scoops to even attain what I would consider to be beneficial dosages which in the long run causes you to burn through the tub faster (my desensitization to some of these things is on me!) Ingredient profile aside I decided to give WYKED 2.1 a run for the money. I started my preworkout routine like I do any other day: Grab a shaker cup, fill it up with about 16 oz. of water, throw in 2 full scoops of WYKED, shake it up and toss it back. First taste tests I usually take my time so that I can savor the flavor and get a feel for the taste… of which was absolutely god awful. There was no sweetness whatsoever, just marked bitterness that pierced the tastebuds right off the bat and remained long after I had painfully finished the whole bottle… and I mean painfully. It was to the point where I was pinching my nose just to get it to go down the flavor was that disgusting. Think of it as if you opened up 20 packets of Sweet’N’Low and drank that as your preworkout. Bland, bitter, horribly long lasting aftertaste. But I wasn’t going to have that be the downfall of WYKED as long as it proved itself in the gym. The flavor I could get over… the lack of effectiveness in the gym I could not.

Energy was hit or miss. It would either come on strong all at once and fizzle out/cause a crash, or it would come on gradually and linger but never peak to the point where I considered myself to be energized, in the zone, and laser focused. The first few times I took WYKED the pumps were absent to the point I had to supplement in my own standalone agmatine to get anything going. Don’t think you’ll be able to turn and look at yourself in the mirror and see veins popping up everywhere. The one thing WYKED consistently did was spark some thermogenesis to the point where I’d be stripping down layers during my warmups rather than after. I can’t say I’m surprised…


Looking at the profile I’d say the ingredients could use some tweaking… not all of them (beta alanine, creatine), just some of them. Maybe a bump in the amount per serving or replacing a few things here and there. Regardless, my results with this after about two weeks of use: No energy. No focus. No pumps. No endurance… did I even take a preworkout? While some of the ingredients here might be beneficial as a beginner-intermediate level lifter… for those of us looking for a bigger kick I recommend you look elsewhere. I attempted to try direct-to-mouth dosing and for awhile it worked but depending on how much water you used that terribly awful aftertaste would creep up and hang around. The tub itself even seems to suffer from some moisture problems. When I first opened the container things were looking great but two weeks into the log and I was having clumping issues and the granules were taking on the appearance of GMS to the likes of something such as Purus Labs NOXYGEN. I’m not sure if there was a silica packet in the container or not because I never got down into the tub far enough to find out.

I tried guys. I really tried to stick around and enjoy/use this product. I couldn’t get beyond the flavor… and couple that with my bad experience with effectiveness… this is one product I’m going to have to step away from.

– DJ

PROSUPPS HydeV2 vs. Mr. Hyde

PROSUPPS: Mr. Hyde vs. Hyde V2


Is one really better than the other?

Even when under the guise of a proprietary label which only had the caffeine contents somewhat documented I found myself benefiting more from HydeV2 than I did Mr. Hyde. However, it seems as though ProSupps has been shifting gears and is slowly phasing v2 out and replacing it with Mr. Hyde. While I’m somewhat disappointed with this I do appreciate the added transparency that comes with disclosure of supplement ingredient dosings.

Mr. Hyde vs Hyde v2

A comparison of ingredients found in ProSupps Mr. Hyde and Hyde v2.
IngredientMr. HydeHyde v2
Beta Alanine2500mg? prop blend
Creatine HCl1000mg? prop blend
L-Leucine500mg? prop blend
Agmatine Sulfate500mg? prop blend
L-Citrulline Malate500mg? prop blend
Caffeine Anhydrous300mg? prop blend
Caffeine Citrate50mg? prop blend
Dicaffeine Malate50mg? prop blend
Pikatropin50mg? prop blend
N-Methyl Tyramine50mgNot included
Hordenine50mgNot included
Yohimbe Bark Extract2mg? prop blend
Rauwolfia Vomitoria2mg? prop blend
Swertia Chirayita ExtractNot included? prop blend
Acacia RigidulaNot Included? prop blend
n-isopropyloctopamineNot Included? prop blend
Nobile OrchidNot Included? prop blend
N-phenylacetyl-L-prolygycine EENot Included? prop blend

DJBeanPole’s EBF Fatloss Stack: FINAL REVIEW


Unfortunately like all of my previous logs another one has finally reached its end. While many of you that follow me may be used to my preworkout sample reviews and/or logs in general I was finally relieved when I was able to log something else for a change and this was all thanks to the generosity of one Joshua Yeary, the CEO of Enhanced Body Formulations who sneakily pulled me aside on the internets and asked if I was willing to do a log/review for his 3 Fatloss Stack products: Recompadrol, Adipose Annihilation v2 & Metabolic Powder. I was more than happy to oblige because the timing couldn’t have been more perfect: I was just starting to get back into the gym after taking nearly two months off due to having a baby and I was really starting to get depressed about my own self body image and not liking the man I saw looking back at me. It was time to make a change and EBF helped motivate that decision.

If you haven’t researched the products you can find out more about the HERE

Start of log: 248.0 lbs
Heaviest gain: 260.0 lbs (+12.0 lbs)
Largest deficit: 243.6 lbs (-16.4 lbs)
End of log: 257.2 lbs (+9.8 lbs)









If I was given the choice of only being able to pick from 1 of these products to be used continuously from here on out then RECOMPADROL certainly wins that honor for me. The versatility of this product is what makes it stand out. RECOMPADROL can be used in any situation which extends its use out to practically all forms of fitness, from marathon runner, powerlifter, crossfitter or your “Couch to 5K” training initiate. Want to going on a dirty bulk? RECOMPADROL. Want to go on a lean bulk and only retain what you need from your macros? RECOMPADROL. Want to go on a cut? RECOMPADROL. Want to aim for RECOMPosition via increased fatloss (FATloss, not WEIGHTloss) while retaining the most muscle? HELLO RECOMPADROL (I mean come on its in the FREAKIN’ NAME)!

RECOMPADROL is essentially the crown jewel from Enhanced Body Formulations. Its main function is to serve as a glucose disposal agent (GDA) and it comes with a multitude of dosing options. To break down what I mean in terms of GDA, think of it this way: when you eat lots of food (carbs, fats, etc) your body responds to this bolus of food by having your pancreas secrete insulin. This insulin is there to counteract the body’s breakdown of your food into its simplest forms (a la sugar, aka glucose). The higher the glucose in the bloodstream, the harder the pancreas tries to work at creating more insulin. Insulin is good for us… AT THE RIGHT MOMENTS (insulin spiking postworkout, for example). RECOMPADROL has a way of mimicking insulin, causing the body to not have to produce as much, lowering the need for insulin which in turns results in a higher insulin sensitivity the next time you eat a high carb/sugary meal. This method is referred as “nutrient partioning.” Essentially RECOMPADROL takes anything you ingest, sorts the good from the bad, keeps the good and wastes the bad.


For myself I follow a “Eating Protocol” known as Carb-BackLoading (CBL). I won’t go into detail but on the days I’ve worked out my post-workout meals are massive carb fests full of quick-acting carbohydrates, sugary foods and complete abandonment to what would be considered SANE eating. You’ve probably seen the pictures. Whole pepperoni pizzas and sacks of breadsticks with cheesesauce devoured within minutes. Stacks of cookies, doughnuts, cakes, cupcakes, fruit snacks, POP TARTS, pop tarts, pop tarts… you name it and I was sucking it down like Hoover vacuum. Typically I’d be weary about eating these types of foods at this volume. If I was to down a pizza with a few bottles of beer I’d wake up in the morning a huge bloated mess. But taking RECOMPADROL beforehand changed all of that. Suddenly I’d find myself the next morning looking at my frazzled hair in the mirror feeling LESS BLOATED and LEANER than I was before I went to bed. You know that feeling you get from eating your Thanksgiving dinner and suddenly your pant size seems to have expanded 3x and you getting stupidly tired? RECOMPADROL eliminates all of this.

The dosing is simple and effective and can be used in a combination of ways. Each of the following I personally tried and all of them worked how I had hoped with the same out: feeling less guilty, not feeling that post-“gorging on bad food” bloat/tiredness and feeling leaner every successive day

  • 3 caps 30 minutes prior to a meal just with Recompadrol alone
  • 3 caps 30 minutes prior to a meal following 3 caps of AAv2 60 minutes prior to a meal
  • 1 cap every hour for grazing (think Superbowl/NYE/Wedding… a situation you won’t be eating a big meal all in one sitting but snacking for hours)



Where RECOMPADROL is aimed at blocking the bad things from being ingested and be transformed into adipose, ADIPOSE ANNIHILATION V2 (AAv2) is targetted at focus firing on the fat you already have while working in tandem with RECOMPADROL and METABOLIC POWDER to prevent further increase to that stubborn fat (think of AAV2 as the “fat burner” of the EBF family). The ingredient profile for AAV2 splits the product into 2 section: one to mobilizes the fat to get ready to be destroyed, and another to focus fire on that fat itself. The ingredients in the Fat Mobilization Complex help oxidize fat stores and get them used to turn that fat into scorched energy instead of relying on glycogen, and then the Annihilation Complex helps further incinerate fat (and reduce future fat stores) by boosting thermogenesis, regulating thyroid activity, and producing preferential glucose uptake.

So did it work? Well… to put it to the most scientific terms the real answer from me is “I don’t know.” If you REALLY wanted to look at that data I would have had to have traveled to downtown Indianapolis to NIFS (National Institute of Fitness & Sport), plopped myself into a BodPod and had my muscle mass and fat mass numbers taken both before and after this log which would have been costly. Or I could have done a water displacement test… which is also costly. The next closest thing I had available to me was a body fat impedance measurement from work. This machine works by “measuring the impedance of cellular tissue can be modeled as a resistor (representing the extracellular path) in parallel with a resistor and capacitor in series (representing the intracellular path).”

BODY FAT % @ END OF LOG: 14.7%
Results not entirely conclusive as these impedance machines can vary widely…

… however with being said I’m sure that something was happening because as I’ve said time and time again, without looking at the scale and without looking at the impedance numbers… when I looked at myself in the mirror I CAN SEE THE DIFFERENCE. If you want to check on your weight loss then by all means use your numbers, but if you want to check on your fat loss then you have to go by what you see looking across from you in the mirror. As I continually checked up on myself throughout this log I noticed that my stomach seemed to appear flatter, my arms and shoulders became larger and more rounded, my chest separation started to show more and my “love handle/spare tire” region around my waist has dissipated. You can see for yourself in the comparison pictures I’ll post below. And this was all with a steadily increasing bodyweight.


The only caveat I have with AAV2 which may affect some users is the post-effects after taking your dose. The typical dose for AAV2 is 3 caps 1 hour prior or 1 hour after a meal (on empty stomach). I tried both methods and preferred taking it before my meals rather than after. There is no “split up the caps” method here like I described above with RECOMPADROL. About 30 minutes prior to taking your 3 cap dose, especially if it was on an empty stomach, you may start to feel a slight burning sensation in your stomach/mid-region. This is NORMAL. To me this was an indication that the product was working much like the flushing effects/red skin of niacin or the tingly sensation of beta-alanine but for other this may be slightly disrupting to you and I can understand how it may be intolerable and annoying. I came to like this side effect and didn’t notice myself ever becoming used to the sensation UNLESS it was taken an hour after food at which point I had to set an alarm/keep an eye on the clock so I knew when the hour was up so I could get my eat on (or 30 minutes was up so I could pop my RECOMPADROL). When looking at the ingredient profile the only thing I can even remotely chalk this “side effect” up to would be the inclusion of ‘Capsaicium Annum Extract’ in the Annihilation Complex. So if you can sack up and get over that feeling of a burning sensation in your gut (that sometimes feels like hunger pains/reflux/heartburn) then you’ll be able to enjoy the spoils of the benefits that AAV2 has to offer otherwise I’d recommend post-meal dosing.

Now a little bird has told me that an ADIPOSE ANNIHILATION v3 is in the works and that they are working on the “burning stomach” sensation amongst other things to make AAv3 an even more potent and effective fat burner. When I know more, you’ll know more. Hell I might even get a chance to log it for all my followers here!



Of the 3 products I received from EBF, this one was definitely new to me. I had never heard of it before and had no idea what it did or how to take it. When I opened it up and took a whiff of the particles as they flew out of the tub I got the hint of something almost sweet it my nose. Raspberry even. Thats when I turned the label around and looked at the ingredients and was shocked to see that it only contained 2 ingredients, one of which was raspberry keytones (my nose is da real MVP). Raspberry keytones have long had a great foundation in prevention of high-fat-diet-induced elevation in body weight. Translation? Take some RK, eat a huge fatty/carb meal and don’t worry about gaining body weight… or if you do gain body weight don’t worry about it becoming fat that you are gaining. The second ingredient is HCA which we’ve already seen in RECOMPADROL.

You can dose MP in one of two ways… you can add it to foods you create in the kitchen or you can just shoot it straight. I’m not much for cooking in the kitchen so I took to the shooter method and experimented with a bunch of different dosing varieties:

  • 2 scoops 30 minutes prior to a meal (with RECOMPADROL)
  • 1-2 scoops preworkout
  • 1-2 scoops postworkout
  • 2 scoops intra-meal (usually taken RIGHT BEFORE I start eating)


I usually always dosed 2 scoops… and let me tell you about this scooper. THIS THING IS MINISCULE! I don’t think this tub of MP is EVER going to run out so it already gets my thumbs up for being cost effective (I must have seriously scooped out like 100 servings already). I would take 2 scoops and place them in about 4-6 oz. of water, stir it up with a spoon (or just straight drop it into my preworkout) and toss it back. Remember that sweet pungent aroma of raspberry I talked about before when I first opened the container? Well forget about any of that smell translating into the flavor. It’s hideous. Atrocious. The only thing I’ve been able to compare the taste with is what an ashtray would taste like if you were to pour some water into one and drink the contents… with that being said its short lived and isn’t anything you CAN’T swallow. Besides the benefits to it far outweigh the flavor and if you are that worried about it then just toss it back with some juice or an energy drink.

In the short run I didn’t notice any effects from the powder. No weird aftertaste. No problems 30min to an hour later. No sides effects whatsoever. What MP does so well is how it combines itself with the other two products to create these synergistic fatblocking and fatburning effects. And I’m living proof that they worked as you are about to see with my final bodyweight totals. I wasn’t sure what goal I was going after when I first started this log. I knew I wanted to lose some fat but we were heading into winter and I wasn’t sure if I wanted to do a straight cut. I certainly wasn’t planning for a bulk but wouldn’t have mind the strength translation. What ultimately occurred was a RECOMPOSITION of my bodyweight/fat/muscle. I slowly managed to increase my BODYWEIGHT while decreasing my BODYFAT. And it shows in the pictures! I wake up every morning FEELING BIGGER and LEANER but not being that fat powerlifter I was nearly 10 years ago. Thanks to EBF and their products this is the best I’ve ever felt in years and commend them for making products that actually work and sticking to their guns with tried and proven ingredients that actually work instead of fluff and empty promises delivered from other companies out their that make outrageous claims.

Carbs from delicacies like this are no match for EBF's RECOMPADROL!

You too can have your cake an eat it too with help from EBF!

I experimented with multiple dosings for the products and the first one listed is the one I used the most but the were all equally effective.

  • 3 caps Recompadrol, 3 caps AAv2, 2 scoops Metabolic Powder 30 minutes prior to cheat meal
  • 2 scoops Metabolic Powder preworkout, 3 caps AAv2 60 min prior to post-workout meal, 3 caps Recompadrol 30 min prior to post-workout meal
  • 3 caps AAv2 60 min prior to meal, 3 caps Recompadrol 30 min prior to meal, 2 scoops Metabolic prior immediately before meal
  • 3 caps Recompadrol prior to any meal where I had forgotten the other ingredients
  • 1 cap Recompadrol during grazing periods


I don’t rely on rating systems with my reviews but simply my opinion… that being said… 5 star company here dishing out 10/10 products that certainly get my TWO THUMBS UP!

Enhanced Body Formulations – you may have never heard of them until now. But they make outstanding products that deliver outstanding results. And I’m living proof.

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 43

DAY 43


257.8 (+9.8)


95 x 10

205 x 6,6,6,6

160 x 8
165 x 8
170 x 8
175 x 8

60s x 5
47.5s x 8
37.5s x 10

60 x 8 / 40 x 6
60 x 8 / 30 x 8

643 x 6,6,6,6

More to come on that with the final review…

– DJ

DJBeanPole’s EBF Fat Burning Stack Log Day 41

DAY 41

PretzelBurgerA delicious Wendy’s Pretzel burger from last night helped fuel today’s workout!

Unknown – too excited to lift and forgot to weigh in

LILLIEBRIDGE METHOD C1W3 Heavy Squat/Light Deadlift Day

135 x 5
185 x 5
225 x 3
255 x 2
275 x 1
305 x 8

135 x 3
225 x 3
255 x 3,3,3



Yesterday night’s cheatmeal (which certainly helped fuel this workout… all EBF prodcuts taken prior)
– Wendy’s Pretzel burger (double the beef)
– 2x Wendy’s Crispy Chicken Sandwiches
– 1 Jr. Bacon Cheeseburger
– 1 Large Fry
– 1 Large Frosty

Today’s Lunch: Post workout “breakfast” Met-RX BIG Brownie, 1 blueberry bagel, 1 30g protein shake
Today’s Dinner: Will update when I get to it 😉

So far this workout cycle, eating style and combined supplementation via EBF has helped me push past not only records but also plateaus. I was completely surprised by today’s PR in the squat for reps at the weight of 305. I figured with 295 being the last session that getting at least 3-4 would be decent… but I had no idea I had this much in the tank to get to 8 FREAKIN’ REPS! I was so stoked and pump I probably scared people away after I yelled on that last rep… and the funny thing I felt like I may have had more in the tank. I was mentally at a disadvantage because I had no spotter so I wasn’t sure how confident I was going into the lift. EBF helped me store all the goods from my meal last night which had me waking up feeling LEANER than when I had gone to bed and then turned that fuel into a squat PR. What can I say the products are working.

Preworkout: 1 scoop STIMAHOLIC, 1 scoop ENDURATE, 1 scoop Metabolic Powder

– DJ