Im in the for the bulk.
Do you like chicken sammiches?
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[quote]theBird wrote:
Im in the for the bulk.
Do you like chicken sammiches?
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Doesn’t everyone?
Last night: Tried 5x5 OHP @ 155. It didn’t work. I probably should have done 145. I got 2 reps and a push press in my 3rd set, so I dropped to 135 for 2 more sets. Gross.
Followed this with close grip pull ups, +20lbs, sets of 8-10. 5 sets.
Then tricep/bicep superset with ez curl bar. 60lbs. 12-15 reps per set for triceps, 10 reps for biceps.
Finished with high pulls, 4 sets of 10 @ 135.
So do you follow any particular program or have any particular routines with your lifting??
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subscribed! looking forward to seeing your progress on this special bulk
I am only hypothetically following this.
[quote]theBird wrote:
So do you follow any particular program or have any particular routines with your lifting??
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I’m all over the place, but I have a few constants. One constant is having a bench day, a squat day, a deadlift day, and an overhead press day. I train these lifts heavy almost every session, working up to sets of 5 or less, usually followed by lighter weights at more volume. I don’t include much accessory work for squats, as I feel that squat variations are sufficient for my purposes.
I just work in different rep ranges. I also mix in some oly lifting for funsies. My accessory work for upper body is consistently in the 10+rep range (arms, back). I tend to superset bi’s and tri’s. For deadlifts, I keep total volume relatively low, but every now and then I’ll hit a big set (10+).
For the next 6 weeks (or more), I do plan to stick to a basic 5x5 template for my main lifts. If I hit all 5 sets of 5, I move the weight up the next week. If not, I do the same weight until I hit all my reps. The reason I’m doing this right now is because I have a tendency to do lots of heavy singles and doubles. It’s what I enjoy, but is probably not optimal for growth.
[quote]dt79 wrote:
I am only hypothetically following this.[/quote]
I hypothetically lol’ed
Damn Flip your getting kinda strong. Hope you not only meet those PR goals but go beyond that.
Thanks for the info.
Do you do any weighted pull-ups and dips? How about barbell rows and RDLs? Im just wondering how you set your accessory work?
I know your bulking, but do you do nay cardio? Play any sport?
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[quote]theBird wrote:
Thanks for the info.
Do you do any weighted pull-ups and dips? How about barbell rows and RDLs? Im just wondering how you set your accessory work?
I know your bulking, but do you do nay cardio? Play any sport?
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I love dips and pull ups. I do pull ups at least once a week, often twice. I don’t do dips as often, although I’m incorporating them more recently. I usually do both un-weighted, and just do higher reps, since that’s more along the lines of accessory work. I usually prefer heavy dumbbell rows to barbell rows. DB rows and pull ups are my primary back exercises. I don’t do RDL’s. I do good mornings though, controlled tempo with a light weight. I generally follow the concepts outlined in the 5/3/1 boring but big template for accessory work. I keep everything very basic in terms of exercise selection.
I had been doing crossfit workouts every Saturday for awhile, but time has been limited with my newborn at home, so I’ve had to put conditioning work mostly on the backburner in favor of other priorities. I’ll do some tire flipping once or twice a week at my gym for conditioning.
[quote]A-rod wrote:
Damn Flip your getting kinda strong. Hope you not only meet those PR goals but go beyond that. [/quote]
Thank you sir. I’ll be a happy dude if I reach those goals. Definitely following your adventures as well.
What a weekend.
So Thursday a ridiculous storm swept through the DFW area. lasted maybe 15 minutes, but left 300,000 people without power. 75mph winds. My area in Dallas was hit the hardest. So of course I also lost power. I also had some major tree damage, and some minor roof damage. 2 leaks, and a smashed vent fan. Today is Monday, and I still do not have power. My gym has been without power as well, so no workouts to report. The gym got its power back last night, so they’re up and running today. It’s been quite the adventure. I have 2 dogs, 2 cats, 3 chickens, and an 8 week old baby at home to take care of, so not having power is a hell of an inconvenience.
Back in the gym, y’all!
Bench press
225x5
275x5
245x5, 4 sets
lat pulldowns, wide neutral grip@135, 5 sets at least 10 reps
bodyweight dips @ 3 or 4 sets, 15-20 reps. I’m getting better at this, less pain
face pulls
kept this workout pretty simple. It took much longer than it should have for some reason, this session lasted more than an hour. I don’t really know where the time went. Bench felt really strong today, and it was pain free. I’m working on trying to bend the bar/engage the lats as much as possible. I feel like sometimes I do it, sometimes I don’t. It’s going to take some practice for sure.
Good luck with the recovery from the storm damage. I’m guessing similar stuff happened to a lot of people so there will be supply shortages and stuff.
Thanks LoRez. It looks like I can get my roof repaired this week, and for less than a grand. So I can’t complain too much.
Deadlifts last night. Worked up to 395x4, 435x5, 465x5.
KB swings, 3 sets of 20 with 60 lbs.
That’s it.
Killed it on OHP last night.
135x8
155x5, 5 sets, 1 set of push presses, same weight
Also did some power cleans and some jerks with 155.
DB rows 3x12 @120
DB curls, 3 sets 10-15 @ 20, 25, 30
lying DB tricep extensions, 3 sets @ 30
Overall great session, best OHP session I’ve had in quite awhile. I’m pretty sure that’s the most volume I’ve had in an OHP workout at or around that weight.
Oooo that’s a nice 5x5 right there dude