mkretz's strength quest
- 01-04-2013, 12:54 AM
mkretz's strength quest
hey hey guys and gals haha.......starting up a new log, ust got done runnin an incredible stack of recompadrol for 4 weeks and lecheek mass hgh for 8 weeks. amazing stack for sure!!! put on about 2-4 lbs of quality size and strength slightly inreased as well! I have finally started a more regimented program with a few of my own tweaks. My old workouts were crazy. 50-60 sets for chest , ya know dumb stuff liek that. I was able to make some gains suprisingly. I have now started the 5/3/1 program but am following a westside hybrid style that incorportates a DE lift each workout and for my assessory lifts I am following a bodybuilding protocol with a few exercises with rep ranges in the 10-20 range sometimes going as high as 30. I am trying to stay away from drop sets but do throw them in with some exercises but not all like i used to.
for diet I follow If but Im not gonna lie, do it kinda dumb. I think I want to eventually get away from 1 huge meal at night which is what I do, but as of right now I reall yliek being able to eat like all night long lol. I know it may not be 100% the best way to put on size which is the reason i may switch to at least a few smaller meals, but I do like the IF style of living, being able to jsut get up and go in the morning although hunger does get pretty bad.
For this log I will be using finaflex n.o ignite 2 the newer version without DMAA. I have used the original with DMAA and absolutely loved it, one of my favorite preworkouts hands down. It is also worth noting that i am a bg time stim junkie, i feel like my tolerance is pretty high since i really never take a break from stims and pre workouts again, somethin i really should do :-(. Because of this high stim ingestion i make sure to have revamp on hand often. I just started my 2nd bottle. I will usually run 2 bottles then take a break then anotehr 2 bottles. I will also be stacking finaflex creatona caps with this for hopefully some amazing workouts!!! Other than that I will take beta alanine, alcar, and on nights when i feel i really need to sleep will be using finaflex g8. I absolutely love thsi stuff but i have to have time to sleep or else i wake up groggy, and i usually dont even use a half a scoop. But sometimes i need the stuff cuz my sleep is not very good whatsoever. I will also be taking zma, ADAM multivitamin and fish oil caps. I will take 500mgs vit c pre and post workout as well as in teh morning and with my meal for a total of 2g a day. I also supplement with vit d 4000 ius a day during the winter.......no sun in damn buffalo in the winter haha
- 01-04-2013, 12:56 AM
Also my maxed are around
405 DL goals are 1.5x bw bench 2x bw squat 2.5x bw DL
I am currently 5'9 and aroudn 162-163
01-04-2013, 08:24 AM
01-04-2013, 09:49 AM
...::: Olympus Labs Representative :::...Crossfit - DEMIGOD -
01-04-2013, 10:42 PM
01-04-2013, 11:08 PM
today preworkout dosed 4 caps creatona.....been using it for a few days now and jsut started 4 caps yest and today. before that i was only doing 3.
also dosed 1 heaping scoop n.o. ignite 2.....and for those who are not familiar with how i dose my preworkouts i begin siping before and then continue throughout my workout.........ignite 2 was strong enough that i did not finish it so its def. got that kick. and kept my gon strong......
taste is amazing btw, i have the berry flavor and i can not remember a preworkout that tasted this good it is liek friggin candy, i really jsut want to eat teh powder sometiems, like a pixie sick pre workout, not that sounds good !!!!
bench 5/3/1 DE clean
110x3x8 - REALLY explosive
55x8 rest 2
55x7 rest 3
10x9 drop BW x 3
DB fly w/twist
weighted sit ups
40x10 drop bwx10
DB overhead tricep ext
60x9 drop 40x9
rev grip cable pressdown
3 set 10-12
barbell rollout 4 sets
01-04-2013, 11:16 PM
01-04-2013, 11:20 PM
01-04-2013, 11:23 PM
You're still doing way too much volume and unnecessary lifts. Cleans are something that will never fall into a DE or a ME as it doesn't have an eccentric portion and has to be done in one swift movement.
M.Ed. Ex Phys
01-04-2013, 11:36 PM
^ 5/3/1 for bodybuilding. Though I don't like the template, it might suit you. It doesn't consist of 30 sets
here's a decent read regarding volume as well
01-04-2013, 11:49 PM
yea, i had cut vlume down to exactly waht the template ahd but i just felt liek i needed more :-(..........i still want to do cleans though, theres no denying that they are good for power..........so why not keep them in?
01-04-2013, 11:53 PM
M.Ed. Ex Phys
01-04-2013, 11:55 PM
Do you mind posting the template you have? When I search "5/3/1 Westside Hybrid" this is what I find:
"Monday- DE Bench, heavier OHP
Tuesday-Wendler squat, DE deads
Friday-Wendler deads, DE squat
For assistance work, use exercises that address your weaknesses. Please remember that this sample hybrid program is only an example, presented to get you thinking about the possibilities. There are many ways to combine Westside and Wendler's, and many reasons why someone would want to do so.
When jumping into a hybrid routine, always proceed with caution. Start slow, and work your way into it. Don't set up the hybrid with too much work. It's better to get the feel of a hybrid program, and then to add work, then it is to kill yourself and have to pull back on work."
Note: Assistance exercises that address weaknesses, & don't start with too much work
01-05-2013, 07:35 AM
01-05-2013, 11:11 PM
that is the template i used and the first week i stuck to exactly what was written under bodybuilding assistance exercises but the 2nd week through i added stuff.........and instead of OHP i did push press again for more power, and also added in cleans because i was once a colllege athlete and want to maintain or get back some power........todays workout was much less, I got through everythign including a lengthy warm up in 1.5 hours exactly.
DL 5/3/1 DE squat
lower back was really bothering me today, i think tis from the seated goodmornings i did a few days ago, dunno if ill be doin those again
I got a massage and decided to get after it, still didnt feelgreat but pushed through and had one hell of a workout, had good connection with my back and pulled some good weight
i knwo ur gonna kill me for this but decided to go for 390 since i did 385 last week (not my 1RM but just a heavy single), felt good
195x2x8 - really explosive felt good
CG pull up 4 ets BW - 6,6,5+1,4+2, i suck at these :-(
1 arm db row ( really felt these today focused on contractions and got drenched in sweat lol)
CG low cable row 4 sets 10-12
hammer strength pulldown 3 sets 10-15
lat pulldown 3 sets 10-15
01-05-2013, 11:12 PM
01-06-2013, 10:30 PM
I was extremely focused throughout todays workout an felt liek i ahd a really good workout, good strength as well. Maybe cuz i got extra sleep last night,didnt sleep that great but sitll longer than normal.
also, I thought about what rodja was saying regarding cleans and decided to change up how i did them and push presses today, instead of following 5/3/1 with a max effort set of as many reps as possible i jsut kept increasing weight and doing 3 reps for 6 sets......so im kinda followign 5/3/1 cuz next week I think i will work up to a few singles
Push press (split jerk)
DB shoulder press
DB lateral raise
20x10+5 (slow negatives) drop 10x15 - as i fatigued i bent my elbows moreand more....this really kept the burn going, really liek that!
behind the neck press, smith machine, standing
65x13 drop 45x7
leg raises 15x5 sets
DB twist curl
20x10+2 drop 15x10
1 arm db curl (over bench)
15x15+3 alll numbers are for right arm, much easier with left (im left handed)
01-07-2013, 05:57 AM
01-07-2013, 08:16 AM
Your sessions are all over the place and have no concise direction. You're not following anything that remotely resembles Westside and your remark about 5/3/1 shows that you still haven't done your research on that template either.
M.Ed. Ex Phys
01-07-2013, 09:37 AM
I agree and I think Westside is way to complicated to try to understand and implement in such a short amount of time. Just buy the 5/3/1 book or ebook. Wendler even talks about where to add cleans into his program in the book if you're dead set on the movement.
im the sh!t, even your girlfriend can smell it
01-07-2013, 10:18 AM
01-07-2013, 10:31 AM
Check out on YouTube "WSB vs 5/3/1, Are they complicated?" it's one of Clint Darden's videos.
Somewhat topical. I don't have enough post to copy paste the link.
01-07-2013, 11:02 PM
01-07-2013, 11:06 PM
I meant deadlift, not squat, sorry. All I saw was all the leg movements, and then your 4 movements for back. I didnt realize that was a part of your template. Now I know.
01-07-2013, 11:35 PM
today was an off day.....did some cardio took 2 creatona before cardio and 2 with my meal. Had alot of energy throughout cardio, dunno if creatona played a factor. Was pretty motivated because iw as pressed for time so i wanted to make the most of my time.
tomorrow will be squat 5/3/1 with DE DL.....final week so i will be working up to 95% of 90% 1rm for As many as possible, should be intense! looking forward to it esp since I pinned tonight (im on 100mgs/week test cyp TRT) so ill have lots of test :-)
01-07-2013, 11:37 PM
i do the goodmornings as an assessory lift for my lower back on the DL day and the rest are back exercises, im liking it..... again not exactly the program but sitll following the bodybuilding assessory template which has 4 exercises for around 3-4 sets each
01-08-2013, 07:27 AM
01-08-2013, 11:30 PM
01-09-2013, 12:14 AM
So all day i was thinkin about todays workout, gettin hyped for it but when it came time for it i dunno i wasnt allthere......throughout parts it was good, still intense but i dunno jsut felt liek my body was holding back a bit. Still not upset with it but jsut one of those feels liek it oculdve been better. i pushed and pushed but my body was stoppping ya know.
270x5 PR.........for started to get pretty bad the last 2.....rounded back ............tried 315, got it but form was not good as i started to come up rounded my back alot :-( what would u say is my weak spot? lower back? core? upper back? i really hunched pretty bad on 315.
230x18 rest +2 drop 140x20 Drop 90x 25!
90x12 drop 70x5 rest +5 drop 50x12!
1 leg smith squat
130x12x4 double drop on last set
barbell hip thrust (glute bridge) - each rep was a seperate explosive raise rather than constant tension
seated leg curl
my shin was bothering me so i couldnt extend my toes upward which puts alot more emphsis on the hams so the weight i could handle was alot less
3 sets 10-15
01-09-2013, 12:31 AM
I would say that if your form began to suffer at your last 2 reps of 270, then moving up to squat 315 was a bad idea in general. You shouldn't push yourself that extra bit unless you're absolutely sure you can execute your lift correctly.
It's hard to give you an answer without actually seeing it. Rounding your back could be caused by several things. Your bar placement (high bar vs low bar)will change your center of gravity. Your core may not be as tight as it should. Your upper back may not be strong enough. Who knows without seeing it though. Could be tons of things.
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