Seems like you’ve got a nice atmosphere to deadlift (platform, lifting with your mate, etc). You’ll be repping north of 500 (lbs) in no time.
[quote]bugeishaAD wrote:
Seems like you’ve got a nice atmosphere to deadlift (platform, lifting with your mate, etc). You’ll be repping north of 500 (lbs) in no time.[/quote]
I’m inclined to agree, it will be easy weight once I begin a legit bulk (next month, quote me on that). I very rarely train with anyone but I’m scheduled to deadlift with him again on Sunday, competition is great when deadlifting. Platforms are great too, I will miss them once I graduate.
5/3/1 Military / Shoulders
Military Press
45/99 x 5 - 50/110 x 5 - belt/wraps- 57.5/127 x 6… not enough reps but looking to match/beat next week. - 65/143 x 1 - cheap PR - 70/154 x 1 PR < Nailed the form for that last single, hard but felt awesome.
Push Press
80/176 x 3 - 85/187 x call it, wasn’t feeling these today.
DB Partial Laterals (standing, JM style)
18/40s x 25 - 20/44s x 25 - 22/49s x 13 - 26/57s x 8 PRs - drop to full rom - 10/22 x 8 - drop - 6/13 x 5~
R. Delt Destroyer set (db inc. swings, drop, more swings)
12/26s x 22~ - 6/13s x 7~ < wasn’t feeling these at all today, going to go back 3 3 sets of mid-reps aiming to use heavier weight.
Cable Rear Delt
2 sets x don’t like this exercise.
Not a perfect session but nice to lay down a marker to destroy over the next year military press wise. Last shoulder session as 20 year old.
Nice press! Dude I’m excited to see how you do on an all out bulk.
Strong PR.
Please take it easy on your bulk so you don’t fly past me while I’m pursuing hawt abzzz.
Strong prussing. I too am looking to jack my military press up, its such a bitch of a lift to get moving.
[quote]phlegms wrote:
Strong prussing. I too am looking to jack my military press up, its such a bitch of a lift to get moving. [/quote]
x2
@jab: Thanks man, still weak pressing and certainly nothing to brag about but gains is gains.
@samoth: Thanks. My bulk aim will be 1 pound~ a week for 10-20 weeks, however, I’d be happier to see slower progress (1/2lb~) as long as the scale moves. No idea what the fat gain will be like, but I will be adjusting my calories if I’m gaining weight too quickly. I won’t be starting with the calories super high, I will just be eating as I do, plus adding 200 calories until the scale starts moving… something like that. I fully support the notion that there’s not much to gain by shoving 2000 extra calories down if the scale moves with 200 extra.
@phlegms/spar: Thanks guys, bodyweight OHP would be the start of what I reckon is pretty good military wise, but that’s a way off.
Damn good looking deadlift. Makeing mine look weak. Need to catch you keep killing it. Bulking is fun BTW
[quote]ryanbCXG wrote:
Damn good looking deadlift. Makeing mine look weak. Need to catch you keep killing it. Bulking is fun BTW[/quote]
Thanks Ryan. I’ll never be content with any lift, but deadlift is the only lift I don’t complete suck in. It’s all relative though, I’m still no ashylarryku. I am looking forward to bulking.
Back Day
Pull-ups
Semi-neutral - BW x 8 - +10/22 x 8 - +22/49 x 4 - Normal grip - BW x 10 < deadlifting 2 days before seems to be taking something out of me for my back sessions.
Barbell Rows
Underhand/belt-less - 80/176 x 8 - 90/198 x 8 - 100/220 x 8 PR - 110/243 x 3 PR < going to stick with underhand after being inspired by H4Ms 405x20 or so. Feel great belt-less and I cheat way less then with overhand.
Lat Pulldown
80/176 x 10 - 90/198 x 5 - Neutral/CG - 100/220 x 3…
Seated Cable Row
50/110 x 8 - 60/132 x 5
Stretchers
45/99 x 12 < for the shoulder rehabs
Facepulls (w/rope)
12.5/28 x 15 - 15/33 x 15 - 20/44 x 8 PR
DB Pullovers (to forehead)
42/93 x 6 - LR - 34/71 x 8
DB Shrug w/6 count hold
28/62s x 10 - 32/71 x 8 Form PR - strong squeeze/brief hold - 40/88 x 7
Enjoyed the underhand barbell rows today, decent session overall. Best part was pump in mirror afterwards, I’m feeling good about how freaky I can hopefully make my lats when I bulk.
Unfortunately no one is ashylarryku. He’s way above us mere mortals.
Strong rows today.
[quote]samoth2 wrote:
Unfortunately no one is ashylarryku. He’s way above us mere mortals.
Strong rows today.[/quote]
Ain’t that the truth. The rowing should hopefully shoot up since I’ve hit over 300 for reps overhand before and my back is bigger/stronger then it was then.
Arms
Cross-body Hammers (strict/tri flex at bottom)
20/44s x 10 - 22/49s x 10 - 24/53s x 10 PR < for whatever when I switch to my stronger right arm, my form sucks on these…
EZ-Bar Spider Curls
Bar + 20/44 x 8 - +22.5/50 x 8 - +25/55 x 6 PR
Seated Alt. DB Curls
16/35s x 7 - 16/35s x 6 - stand - 16/35s x 5
Fixed-bar Reverse Curl / (drop straight to) Drag Curl
30/66 x 13 / x 5~
Rope Pushdowns (rope pulled apart)
25/55 x 12 - 30/66 x 12 - 30/66 x 12 - 35/77 x 5.5 + 1.5 rope together PR
Bench Dips
+40/88 x 8 - +60/132 x 8 - +80/176 x 4
Low Rope OH Extensions (adjustable cable at low setting, twist round and press)
15/33 x 10 - 17.5/39 x 10 - 20/44 x 10 PR 22.5/50 x 6 PR
Reverse Pushdowns
15/33 x burnout - drop to regular pushdowns x burnout
All day/nighter begins, dissertation deadline tomorrow. Wish me luck.
Good luck with the dissertation bro, I’ll be in a similar situation myself next year Im sure!
5/3/1 Squat / Legs
Squat
102.5/226 x 5 - 120/265 x 5 - add belt - 135/298 x 5…
Seated Leg Curl (solid squeeze/eccentric)
57.5/127 x 8 - 62.5/138 x 8 - 67.5/149 x 8 - 72.5/160 x 8 - 77.5/171 x 3 “PR” + partials
Leg Press (barefoot, high and wide, real deep reps)
3pps x 15 - 4pps x 15 - 5pps x 12 PR - 6pps x 8 PR - 7pps x 5 PR -Sequencing PRs
Smith Calf Raise
x decide to save calves till I can kill them properly.
Pretty terrible leg session today, slept about 14 hours catching up from dissertation all-nighter and ‘not feeling it’ would be the understatement of the year today. Squat form was down the drain, wanted minimum of 10 reps and got 5. Sure I’ll easily get more next week. Will be killing it this week to make up for today.
In good news, got one of my final essay marks back and its my best mark ever, dissertation is handed in and just one exam on Thursday and I’ve finished my University education… which means time for lots of lifting, eating and womens this summer. Exicited.
Don’t sweat it, the academic gains are always the most important ones!
[quote]phlegms wrote:
Don’t sweat it, the academic gains are always the most important ones! [/quote]
So they say… I’m literally not going to use my degree for anything, but it could be worse, I could be paying the new fees!
5/3/1 Bench / Chest
Bench Press
67.5/149 x 5 - 77.5/171 x 5 - 87.5/193 x 10 PR <… 257lb max according to 1rm calculator. Ha, so inaccurate. Wanted to test though and forgot. Next week.
Barbell Incline (1-2 inches from chest/constant tension)
70/154 x 8 - 75/165 x 8 - 80/176 x 4 - pretty LR
Machine Fly
42.5/94 x 10 - LR - 52.5/116 x 7 -default pr…
HS Inc.
1pps x 10 - LR - 2pps x 10 - 2.5pps x 3.5 - drop 1pps x pump
Cable MM
12.5/28 x 8
Inc. Bench DB Fly Stretch
8/18s x 30~ seconds
In and out in just about an hour today despite having to wait 10 minutes for a bench. The gym was PACKED today, I absolutely hate it when it’s like that. Means you have to pretty much do what’s available or spend all your time waiting.
OK session though. I am looking forward to getting strong/big in a much more serious way then 5/3/1… I consider this programme maintenance and as Achilles of War says… 5/3/1 is more for when 15lb progression in 10+ weeks is all I’m looking for… right now. at my low strength levels that would be shit progression, even for my bench press. Coan bench, smolov, coan/phillipi are all likely to feature. Training 6/7 days and long volume heavy sessions too. Man training.
When are you changing program?
[quote]SamMcLoughin wrote:
When are you changing program?[/quote]
Once I get back from Ibiza (around 3 1/2 weeks) I will be on an all-out mass gaining assault. My weight will be rather low from a quick RFL followed by a week of dehydration and no training, so I will be looking to rebound nicely and that will be when I’m going for real intense programming. I have not worked out exactly what I will do, but either double smolov again or smolov coupled with Ed Coan bench is a strong possibility. Should be fun.
in4gainz
[quote]phlegms wrote:
in4gainz
[/quote]
^ All kindsa gains.
Deadlift Funtimes / Dat Soleus
Deadlift
60/132 x 3 - 100/220 x 3 - 120/265 x 1 - mixed grip - 140/308 x 1 - 160/353 x 1 - 180/397 x 1 - 205/452 x 1 - 227.5/502 x 1 PR
Seated Calf Raise (w/box & DBs)
50/110s x 6 - 50/110s x 8 - 50/110s x 14 - LR - 40/88s x 17
Feelsgoodman
I came for gains, and I received gains. Cheers!