PalmFist Bulking Log

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  1. Alright. Ready to start incorporating 531 + BBB + additional accessory and mobility work? >This guy is<. Just gonna try out chest, back, shoulders for the rest of this week then move into it full time next week for the next 8 weeks till this bulk is over. It should be fun and a good learning experience.

    Follow along for a good strength and bodybuilding template to follow
    Independent Review


  2. In to see what you get out of 5/3/1
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  3. Quote Originally Posted by Sean1332 View Post
    In to see what you get out of 5/3/1
    Thanks. Should be quite awesome actually. I haven't done strength training for quite some time (yrs?!!!). Hoping to make some significant gains
    Independent Review

  4. 201.5 this morning! Full rest day yesterday and about 4k calories helped tremendously. Might be smart to take another rest day, but I'll probably get in there anyway
    Independent Review

  5. 531 BBB ?! Ur gna make great progress with it bruh.. just dnt make the same mistakes I did-messin around with my 1rm too much cuz I thought it was too light.. This shyt is more long term then anything really(slowly progressing) but with the test n high cal, it's goin to b interesting!!
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  6. Quote Originally Posted by PalmFist View Post
    201.5 this morning! Full rest day yesterday and about 4k calories helped tremendously. Might be smart to take another rest day, but I'll probably get in there anyway
    4k calories sounds nice o.O

  7. Quote Originally Posted by atanocc View Post
    531 BBB ?! Ur gna make great progress with it bruh.. just dnt make the same mistakes I did-messin around with my 1rm too much cuz I thought it was too light.. This shyt is more long term then anything really(slowly progressing) but with the test n high cal, it's goin to b interesting!!
    I was wondering if you used the wrong equation for your 1rm?

    Weight + reps x 0.0333 + weight = 1rm

    Might wanna recalculate for when you try 531 again...
    Independent Review

  8. Quote Originally Posted by IrishSoldier View Post

    4k calories sounds nice o.O
    It is. Stuffing my face! Nom nom
    Independent Review

  9. 531 + BBB chest day in about an hour

    [email protected] x3
    [email protected] x5

    Then back at it later tonight for accessory and mobility training
    Independent Review

  10. Quote Originally Posted by PalmFist View Post
    531 + BBB chest day in about an hour

    [email protected] x3
    [email protected] x5

    Then back at it later tonight for accessory and mobility training
    Well the 1rm for me was 90% of my 1rm. N I just made a lower assumption for my true 1rm because I didn't wanna plateau too quick

    N how you setting up for the 531?? I see ur doing 3 sets at the same weight?? Or are u progressing up to that weight

  11. Quote Originally Posted by atanocc View Post

    Well the 1rm for me was 90% of my 1rm. N I just made a lower assumption for my true 1rm because I didn't wanna plateau too quick

    N how you setting up for the 531?? I see ur doing 3 sets at the same weight?? Or are u progressing up to that weight
    I'll warm up to that weight

    Just taking the program for a test drive this week bro. Already did legs on Tuesday. Have chest today. Back tomorrow. SH on sat. Just trying to establish 1rm and see how the training feels for now. Next week it'll be all out with a structured/organized plan. Still working on my accessory lifts and how I will swap certain ones out and when...
    Independent Review

  12. Quote Originally Posted by PalmFist View Post

    I was wondering if you used the wrong equation for your 1rm?

    Weight + reps x 0.0333 + weight = 1rm

    Might wanna recalculate for when you try 531 again...
    I'm looking into a similar 531 and bbing work. Can clarify for depleted brain dead guy?

    Weight (weight pushed)+ repsx .0333+ weight ???

    Sorry bro my brain isn't functioning lol
    Independent

  13. ^ Yup.

    say 350x3

    350 x 3 x 0.0333=34.965+350=384.965 estimated 1RM

    The fewer reps multiplied, the more accurate.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  14. Your a trainer right? How do you deal with idiots....noobs....dbags lol??? I started training this kid who's new, skinny, looking to bulk up. I'm teaching him everything correctly but I can't stand waiting between the sets, talking bs and watching him flex in the mirrors. Any way to have him stop without being an ******* about it?

    Back to your topic, 531 seems to be awesome for building mass and you've been killing it already. Gotta get you that exem asap!
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!

  15. Quote Originally Posted by Sean1332 View Post
    ^ Yup.

    say 350x3

    350 x 3 x 0.0333=34.965+350=384.965 estimated 1RM

    The fewer reps multiplied, the more accurate.
    Lol thanks Sean I kept using the formula that I quoted PF on going wtf that can't be right. I swear I shoulda stated home today

    Thanks bud
    Independent

  16. Quote Originally Posted by bean5er View Post

    I'm looking into a similar 531 and bbing work. Can clarify for depleted brain dead guy?

    Weight (weight pushed)+ repsx .0333+ weight ???

    Sorry bro my brain isn't functioning lol
    My bad typo there

    Weight X Reps X .0333 + Weight
    Independent Review

  17. Quote Originally Posted by PalmFist View Post

    My bad typo there

    Weight X Reps X .0333 + Weight
    I did 225x12 on flat BP on 5th set the other day so I just used that and kept coming up with like 238.5 wtf lol
    Independent

  18. I believe there's a 1rm calculator on the web.. If u google it. (Just plug in numbers n they give u an estimate (not sure if accurate, but I believe they use Same formula)

  19. Quote Originally Posted by bean5er View Post

    I did 225x12 on flat BP on 5th set the other day so I just used that and kept coming up with like 238.5 wtf lol
    Lol. I did the same a few weeks ago! I was like I know my dead max was more than 410!

    The right information makes a huge difference!

    Try using 10 reps or lower for better accuracy
    Independent Review

  20. Quote Originally Posted by xigotmailx View Post
    Your a trainer right? How do you deal with idiots....noobs....dbags lol??? I started training this kid who's new, skinny, looking to bulk up. I'm teaching him everything correctly but I can't stand waiting between the sets, talking bs and watching him flex in the mirrors. Any way to have him stop without being an ******* about it?

    Back to your topic, 531 seems to be awesome for building mass and you've been killing it already. Gotta get you that exem asap!
    As a trainer I am guided by the principle that money is money. I'm not a high profile trainer by any means, I only do it part time for spending $. So I can be a little more selective in who I decide to train with. I usually go with the mid-twenty and higher crowd because they are more respectful and serious. I guess if I were training a little shyte like you mention I'd have a side conversation and talk deadpan straight to him about how his actions come off to others as immature jackassery and make it perfectly clear that I would drop him and make him feel like an outcast if he didn't shake up and respect you. I would do that with a straight face and as polite as possible. No need to escalate things

    I guess just let him know that if he's not gonna take it seriously neither will you. You have to realize that other trainers and gym goers will look at his actions as a reflection of you. You want to be taken as a professional even if you are not

    I'll get with you soon about that exem. Thanks again
    Independent Review

  21. Thanks for the advice bro, people like him are the reason I haven't really tried to train anyone because I'm not good at dealing with stupid **** like this. I should probably dive further into it, lifting is all I like to do why not share the knowledge. My NASM expired and don't feel like spending any money on renewing it. But you are right on the money is money thing, since i'm not certified he pays me very little and it's more of a thing just to do with some spare time, with that being said I shouldn't really give a **** on training him if he's gonna be stupid
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!

  22. Quote Originally Posted by xigotmailx View Post
    Thanks for the advice bro, people like him are the reason I haven't really tried to train anyone because I'm not good at dealing with stupid **** like this. I should probably dive further into it, lifting is all I like to do why not share the knowledge. My NASM expired and don't feel like spending any money on renewing it. But you are right on the money is money thing, since i'm not certified he pays me very little and it's more of a thing just to do with some spare time, with that being said I shouldn't really give a **** on training him if he's gonna be stupid
    No prob bromeister!
    Independent Review

  23. Just started my 3x5 sets and 275 felt a little too light. Feeling like 315 but l be cautious...
    Independent Review

  24. I'm torn here with what to add for accessory lifts. BBB prescribes 5x10 bench and 5x10 rows. But BBB doesn't add BBing exercises like DB curls and whatnot so I have to figure out how I want to train with additional accessories. Probably going with Tris for chest day, Bis for back day, but Wendler suggests doing opposing groups... Hrrm.....
    Independent Review

  25. 5:3:1 Bench/BBB Bench/5x10 horizontal back assistance/5x10 Triceps/Facepulls

    5:3:1 OHP/BBB OHP/5x10 vertical back assistance/5x10 biceps/facepulls

    Then deads and squats you can just rotate through whatever lower body movements you do

    That'll at least give you 1:1 push: pull on your upper days. Ensure your lower days are balanced as well.

    I'm not a fan of BBB though.
    Controlled Labs Board Rep
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    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  26. Quote Originally Posted by Sean1332 View Post
    5:3:1 Bench/BBB Bench/5x10 horizontal back assistance/5x10 Triceps/Facepulls

    5:3:1 OHP/BBB OHP/5x10 vertical back assistance/5x10 biceps/facepulls

    Then deads and squats you can just rotate through whatever lower body movements you do

    That'll at least give you 1:1 push: pull on your upper days. Ensure your lower days are balanced as well.

    I'm not a fan of BBB though.
    X/face pulls? Is that a superset or rotation? I'm thinking once I finish the BBB portion I'll switch to BBing reps like 4x15...
    Independent Review

  27. Quote Originally Posted by Sean1332 View Post

    I'm not a fan of BBB though.
    Well yeah. Mr Cube Method over here. Ha
    Independent Review

  28. You can superset or do as a seperate exercise. Check out some articles on Elite FTS and T-Nation written Wendler and he elaborates on different ways you can do things.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  29. Quote Originally Posted by PalmFist View Post

    Well yeah. Mr Cube Method over here. Ha
    lol I love 5/3/1. I just enjoyed following the Periodization Bible template. 5x10 Squats/Deadlifts and myself don't mix well haha
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  30. Quote Originally Posted by Sean1332 View Post

    lol I love 5/3/1. I just enjoyed following the Periodization Bible template. 5x10 Squats/Deadlifts and myself don't mix well haha
    Well I'm on gear right now so..... If I wasn't I'd rethink the whole thing and probly use thePB
    Independent Review
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