How To Transform - Austin_Bicep

Training
61

[quote]austin_bicep wrote:

[quote]GTFOmyPowerRack wrote:
Crazy how leaning out make one look bigger/better.

I asked you those question in your log, repost in here so you can see it.

  1. You say that you work up to a top set, but looking at your log, sometimes you do the top set with the same weight 2 sets in a row, is there any reason for that?

  2. I know you used the 5 3 1 scheme in the past, did you ever tried it with higher frequency?

Ex: A 3 way split with Deads, Squat and Bench press like Dead/pull day, Bench press/push day, Squat/ leg day, on a 3 on 1 off or a 2 on 1 off 1 on 1 off.. ? [/quote]

I’m an instinctual trainer so I go by feel. On a heavy compound I typically work up to a top set to failure.

I got very strong doing a variation of the big 3 in each workout, lifting full body every other day.

[/quote]

Interesting. On that fullbody your talking, did you still only did one top set by heavy compound?

So would a tipical schedule to you be like:

squat ramped to a top set
bench press ramped to a top set
dealift ramped to a top set
off
front squat ramped to a top set
Incline Bench press ramped to a top set
Trap bar deadlift ramped to a top set
Off
etc..

And did you added Back training, arms, shoulder, etc.?

Thanks for the answer. Looking for some advice about programing, my goal is to break my strenght/muscle building plateau and you pretty much have the strenght/physique I’m aiming for.

62

[quote]Mtag666 wrote:
Do you have a current log? All I can find is one from like 2008 haha.[/quote]

Shredded, strong, muscled is the title of my newest log, but I haven’t posted much.

I kind of did not see the point after a while.

I don’t workout to show off, and I don’t need much advice right now. It was kind of just a hassle.

I might start one again if people are interested.

63

[quote]GTFOmyPowerRack wrote:

[quote]austin_bicep wrote:

[quote]GTFOmyPowerRack wrote:
Crazy how leaning out make one look bigger/better.

I asked you those question in your log, repost in here so you can see it.

  1. You say that you work up to a top set, but looking at your log, sometimes you do the top set with the same weight 2 sets in a row, is there any reason for that?

  2. I know you used the 5 3 1 scheme in the past, did you ever tried it with higher frequency?

Ex: A 3 way split with Deads, Squat and Bench press like Dead/pull day, Bench press/push day, Squat/ leg day, on a 3 on 1 off or a 2 on 1 off 1 on 1 off.. ? [/quote]

I’m an instinctual trainer so I go by feel. On a heavy compound I typically work up to a top set to failure.

I got very strong doing a variation of the big 3 in each workout, lifting full body every other day.

[/quote]

Interesting. On that fullbody your talking, did you still only did one top set by heavy compound?

So would a tipical schedule to you be like:

squat ramped to a top set
bench press ramped to a top set
dealift ramped to a top set
off
front squat ramped to a top set
Incline Bench press ramped to a top set
Trap bar deadlift ramped to a top set
Off
etc..

And did you added Back training, arms, shoulder, etc.?

Thanks for the answer. Looking for some advice about programing, my goal is to break my strenght/muscle building plateau and you pretty much have the strenght/physique I’m aiming for.[/quote]

No. I would rarely go to failure on that program and would do a ton of work sets. I’d make small jumps in weight every two weeks. I have 1.25lb plates I would often use to PR.

Way too much to explain, but if you go onto my austinbicep youtube channel from a few months back I have training videos doing this to give you a more clear idea.

I may have even made a log. Google “A Modern Hercules in Training” it’s the first result
it’s my log

PM me on youtube if you cant find it.

64

720×960 50.8 KB

Almost shredded

65

Great progress man

66

[quote]bnkNando wrote:
Great progress man[/quote]

Thanks boss!

67

Hey bro what would you think of that:

Deadlift 5/3/1 - Back, bicep and traps
Bench press 5/3/1 - AM : Chest and tricep PM: Shoulder
OFF
Squat 5/3/1 - Legs and core
OFF
Repeat

If I don’t abuse the assistance work, I feel I would be ready to go again after 5 day. My lift are still low, (squat 305, deadlift 385, bench press 285) but my recover is not good enough for me to hit the same lift a 2-3 times a week.

68

[quote]GTFOmyPowerRack wrote:
Hey bro what would you think of that:

Deadlift 5/3/1 - Back, bicep and traps
Bench press 5/3/1 - AM : Chest and tricep PM: Shoulder
OFF
Squat 5/3/1 - Legs and core
OFF
Repeat

If I don’t abuse the assistance work, I feel I would be ready to go again after 5 day. My lift are still low, (squat 305, deadlift 385, bench press 285) but my recover is not good enough for me to hit the same lift a 2-3 times a week.[/quote]

Looks fine.

I bet you’d recover better if you didn’t train to failure.

I wish I had my old notebook for what %s I used.

Did you find my old log?

I periodizied my training to hit failure like once every 4-6 weeks working up.

I know 5/3/1 you have the option of going to failure on the last set if you hit the reps.

But it is a good program. Take the deload week it’s important.

69

[quote]austin_bicep wrote:

[quote]GTFOmyPowerRack wrote:
Hey bro what would you think of that:

Deadlift 5/3/1 - Back, bicep and traps
Bench press 5/3/1 - AM : Chest and tricep PM: Shoulder
OFF
Squat 5/3/1 - Legs and core
OFF
Repeat

If I don’t abuse the assistance work, I feel I would be ready to go again after 5 day. My lift are still low, (squat 305, deadlift 385, bench press 285) but my recover is not good enough for me to hit the same lift a 2-3 times a week.[/quote]

Looks fine.

I bet you’d recover better if you didn’t train to failure.

I wish I had my old notebook for what %s I used.

Did you find my old log?

I periodizied my training to hit failure like once every 4-6 weeks working up.

I know 5/3/1 you have the option of going to failure on the last set if you hit the reps.

But it is a good program. Take the deload week it’s important.[/quote]

I did find your log ‘’ The hercules’’ one, pretty cool log. Your a beast for hitting each lift(or his variant) heavy 3xweek.

If you could remember what kind of %, progression used , etc. you used for your lift it would be pretty cool.

70

[quote]GTFOmyPowerRack wrote:

[quote]austin_bicep wrote:

[quote]GTFOmyPowerRack wrote:
Hey bro what would you think of that:

Deadlift 5/3/1 - Back, bicep and traps
Bench press 5/3/1 - AM : Chest and tricep PM: Shoulder
OFF
Squat 5/3/1 - Legs and core
OFF
Repeat

If I don’t abuse the assistance work, I feel I would be ready to go again after 5 day. My lift are still low, (squat 305, deadlift 385, bench press 285) but my recover is not good enough for me to hit the same lift a 2-3 times a week.[/quote]

Looks fine.

I bet you’d recover better if you didn’t train to failure.

I wish I had my old notebook for what %s I used.

Did you find my old log?

I periodizied my training to hit failure like once every 4-6 weeks working up.

I know 5/3/1 you have the option of going to failure on the last set if you hit the reps.

But it is a good program. Take the deload week it’s important.[/quote]

I did find your log ‘’ The hercules’’ one, pretty cool log. Your a beast for hitting each lift(or his variant) heavy 3xweek.

If you could remember what kind of %, progression used , etc. you used for your lift it would be pretty cool.
[/quote]

dk if I will find it but if I do in a day or two I’ll be sure to send it over. It was pretty detailed to be honest and I’d like it again so I can it whenever I get back to powerlifting.

71

[quote]austin_bicep wrote:

[quote]GTFOmyPowerRack wrote:

[quote]austin_bicep wrote:

[quote]GTFOmyPowerRack wrote:
Hey bro what would you think of that:

Deadlift 5/3/1 - Back, bicep and traps
Bench press 5/3/1 - AM : Chest and tricep PM: Shoulder
OFF
Squat 5/3/1 - Legs and core
OFF
Repeat

If I don’t abuse the assistance work, I feel I would be ready to go again after 5 day. My lift are still low, (squat 305, deadlift 385, bench press 285) but my recover is not good enough for me to hit the same lift a 2-3 times a week.[/quote]

Looks fine.

I bet you’d recover better if you didn’t train to failure.

I wish I had my old notebook for what %s I used.

Did you find my old log?

I periodizied my training to hit failure like once every 4-6 weeks working up.

I know 5/3/1 you have the option of going to failure on the last set if you hit the reps.

But it is a good program. Take the deload week it’s important.[/quote]

I did find your log ‘’ The hercules’’ one, pretty cool log. Your a beast for hitting each lift(or his variant) heavy 3xweek.

If you could remember what kind of %, progression used , etc. you used for your lift it would be pretty cool.
[/quote]

Idk if I will find it but if I do in a day or two I’ll be sure to send it over. It was pretty detailed to be honest and I’d like it again so I can it whenever I get back to powerlifting.[/quote]

Done. I’m really interested in it. Thanks for the help.

72

You’ve got damn near perfect pectoral insertions Austin.

How much of a average caloric deficit have you been in during this phase of your progress?

As you know (you replied to one of my threads) I just started cutting a week ago. Lost that initial 5 lbs of glycogen. Legs are looking much more defined and separated already
wish my god damn stomach didn’t take so long to lean out though lol!

73

[quote]ironmanzvw wrote:
You’ve got damn near perfect pectoral insertions Austin.

How much of a average caloric deficit have you been in during this phase of your progress?

As you know (you replied to one of my threads) I just started cutting a week ago. Lost that initial 5 lbs of glycogen. Legs are looking much more defined and separated already
wish my god damn stomach didn’t take so long to lean out though lol![/quote]

Thanks dude.

Averaged 3200 calories/day in the month of February. 3200 on the dot it was funny when I averaged everything up.

3000-3100 is what I just started to hit as of yesterday and will ride that out for a little bit. Then final stages I don’t see going much below 2800 cals.

74

[quote]austin_bicep wrote:

[quote]ironmanzvw wrote:
You’ve got damn near perfect pectoral insertions Austin.

How much of a average caloric deficit have you been in during this phase of your progress?

As you know (you replied to one of my threads) I just started cutting a week ago. Lost that initial 5 lbs of glycogen. Legs are looking much more defined and separated already
wish my god damn stomach didn’t take so long to lean out though lol![/quote]

Thanks dude.

Averaged 3200 calories/day in the month of February. 3200 on the dot it was funny when I averaged everything up.

3000-3100 is what I just started to hit as of yesterday and will ride that out for a little bit. Then final stages I don’t see going much below 2800 cals.[/quote]

how much did you eat when you were obese

75

[quote]fr0gger666 wrote:

[quote]austin_bicep wrote:

[quote]ironmanzvw wrote:
You’ve got damn near perfect pectoral insertions Austin.

How much of a average caloric deficit have you been in during this phase of your progress?

As you know (you replied to one of my threads) I just started cutting a week ago. Lost that initial 5 lbs of glycogen. Legs are looking much more defined and separated already
wish my god damn stomach didn’t take so long to lean out though lol![/quote]

Thanks dude.

Averaged 3200 calories/day in the month of February. 3200 on the dot it was funny when I averaged everything up.

3000-3100 is what I just started to hit as of yesterday and will ride that out for a little bit. Then final stages I don’t see going much below 2800 cals.[/quote]

how much did you eat when you were obese

[/quote]

Who knows but I was drinking at least 2 true mass optimum shakes per day. I think there 1250 cals a pop and I mixed them with milk.