Perpetually Pumped: Road to BB

Training Logs
1

With my first log here full up I have had time to reflect on over 11 months of solid training, learning, humour and debate. I have made some noticeable strides from a physique standpoint in this past year but there has simply not been enough overall weight gain to make dramatic strides towards my bodybuilding goals.

This will change. I will be carrying on trying to improve my powerlifts with the intention to do a raw meet in the BDFPA late this year in the midst of my “offseason” weight gain. Despite this, my overall focus and passion that drives my training is bodybuilding. I have targeted a show- NPA Yorkshire on 26 May 2013. This allows me at least 6 months of gaining size and strength before I would be looking towards diet and possible prep coaches. I will be looking for no more then 1lb a week rate of gain, but if I am able to achieve 5-10lb of muscle gain in the right areas in this time, baring in mind I have never been >198, I believe I will be in a good position to present myself.

Height: 5ft 10" Weight: 188
Bodyfat: See picture (waterlogged, PWO)

It’s time for log #2.

Link to log #1:

2

1rd

3

In for dem lats… and dem gainz!

4

rawrz

5

Eh fuck it why not?

In

6

In like flynn. Full homer.

7

I ended the last log discussing bench form, a quick video of my last work set today shows where it’s at. Today was the first time it’s really clicked for awhile. Comments welcomed.

Smolov Bench, Week 3, Day 1 & Lateral/Posterior Delt

Bench (Rest: 2 mins.)
78/172 x 6 - 78/172 x 6 - 78/172 x 6 - 78/172 x 6 - 78/172 x 6 - 78/172 x 6
^ Many reps paused, all reps fast. I feel like I found my form this session.

Seated DB Laterals (Rest: 60~ secs.)
21.6/48s x 6 - 21.6/48s x 8 - 21.6/48s x 10 - 21.6/48s x 5 - 11.6/26s x 17 - Hold: 11.6/26s x 6-7 secs.

Inc. Bench R. Delt Swings (Rest: 60~ secs.)
15.6/34s x 8 - 17.6/39s x 8 - 19.6/43s x 8 - 21.6/48s x 5 - 11.6/26s x 9 - drop - 5/11s w/ squeeze x 6

All in all, this felt like my best session in a long time. Everything felt good. Long may it continue.

8

Awesome to have you guys along for the ride, appreciate it. Even got the count in here- will be bringing the gains levels up appropriately.

9

Are you doing Smolov Jr with body-building style reps?

10

If you’re trying to get a bigger bench and compete I would definitely do the powerlifts in proper competition style to encourage good technique.

Back is obviously looking great as always.

11

In.

That is all.

CS

12

So this is where the English guys are…

In.

13

In yo house, snatchin’ up yo peoples.

Are you deliberately not doing full ROM on bench? Sometimes I don’t because it helps my elbows, so jus’ wonderin’. Form looked much more tight though.

14

So in. V-Taper looks fucking sick in the avi man, commence the bodybuild competing plz

15

In 4 sequencing PR’s

16

In-fotainment Centre.

17

Y u no lockout?

18

@swhole: lol @ bodybuilding reps! Full PL setup and some reps paused is a far cry from BB style bench. But yeah I do pump the reps when the weight is easy, lockout isn’t my issue so it just makes more sense that way. When the weight gets heavier (3RM range) I generally lock out each rep. I don’t think it’s a big deal though, I’m happy to bench either way.

@samoth: As above, everything about it was PL’ing besides not locking out the reps, if someone thinks this is what’s holding back my benching, then I’m willing to try fully locking out every rep regardless of weight, but I don’t think it’s much of an issue.

@CS: Good to have you here

@roon: More English? T-Nation UK meetup is becoming increasing possibility

@jab: Yeah deliberately to pump that chest/be explosive with the reps, again, I’m trying to improve my bench right now, so I really don’t care either way, but that just makes sense to me when the weight is real light and lockouts no issue.

@macdaddy: Oh hells ye. Much appreciated man, it’s my one upper-bodypart that’s actually starting to look like I’ve taken this thing seriously for so long. Should be cool as long as I can make the improvements I aim to in the next 6 months.

@sam: damn u 4 being strong(er)

@shlitre: irish invasion?thx

@phlegms: As above, controlling my eccentric/pressing with no bounces (ie. at the bottom, where I’m weak) but not locking out every rep, just taking it to the stage where it’s no effort to lock it out more and just takes tension of chest if I do.

Again though, it ain’t even that srs, because my bench sucks (I just doubt that’s why). In other words- I’ll bench tomorrow locking out every rep and see how it feels, may film it too. Thanks for feedback. Calves/abs to come, exciting.

19

Calves & Abs

Standing Calf Raise (old school stack style) (full stretch/eccentric, pause at bottom, double popped & hard squeeze at top)
(Setting number) 10 x 8 - 11 x 8 - 12 x 6, 4?, 6, - 14 x 3 - 15 x 3 - PR I will work from

Seated Calf Raise (1p = 20kg)
2p x 8 - 2.25p x 8 - 2.5p x 8 PR - 2.75p x 7 PR - 3pps x 4.5 PR - drop - 2p x 6 - 1p x 10 < luv this thing

Leg Raise (real controlled eccentric, hard lower ab contraction at top)
BW x 8 - BW x 10 - BW x 12 - BW x 11 + 3 knee raise

Machine Crunch
1p x 8 - 1p x 2? < This machine sucks

Cable Crunch
50/110 (stack) x 10 - more sets w/ same weight using long eccentrics and held contractions

Today was fun, I enjoy training the little things. Back at my spit n sawdust gym in my hometown, I like it in there. Saw my mate who is an absolute beast at 19. Legit 18-19" arms (maybe bigger, they are literally unreal, he taped awhile back at 18.5 lol)). Huge torso in general. Throws up silly shoulder pressing numbers. If he competes in strongman like he plans to he’s going to dominate in his age class.

20

[quote]jake_j_m wrote:

@phlegms: As above, controlling my eccentric/pressing with no bounces (ie. at the bottom, where I’m weak) but not locking out every rep, just taking it to the stage where it’s no effort to lock it out more and just takes tension of chest if I do.

Again though, it ain’t even that srs, because my bench sucks (I just doubt that’s why). In other words- I’ll bench tomorrow locking out every rep and see how it feels, may film it too. Thanks for feedback. Calves/abs to come, exciting.[/quote]

Would you use the same logic for a squat?