8 months to 185

[Sean1332]

Be careful focusing on form with just the bar or 25s on there. The bar will be lower to the ground, creating a deficit, and it will alter your setup. Once you get your form down and establish a 1RM (via actual 1RM or calculated) I would jump on a program that will allow progression in your lifts such as 5/3/1 or 5x5. Your core lifts will skyrocket, and you'll get your high rep assistance work.

Don't worry about not hittin that number on lat pulldowns. That's not exactly an exercise I'd track PRs with. Replace that will pull-ups

 

[DipStrong]

Be careful focusing on form with just the bar or 25s on there. The bar will be lower to the ground, creating a deficit, and it will alter your setup. Once you get your form down and establish a 1RM (via actual 1RM or calculated) I would jump on a program that will allow progression in your lifts such as 5/3/1 or 5x5. Your core lifts will skyrocket, and you'll get your high rep assistance work.

Don't worry about not hittin that number on lat pulldowns. That's not exactly an exercise I'd track PRs with. Replace that will pull-ups

I'm still trying to get used to the motion and stuff, Im a very rhythmic person, and everything I do just about has some sort of rhythm and/or pattern to it (once again, I have issues, and I'm on medication).

I think I did pretty well getting 155 my first time ever doing dead lifts, and I had a guy here spot me/instruct me. So, for weighing 150 and getting it 11 times, I "thought" that was ok.

Pull-ups? I can do 18 palms out pull ups back to back. I came in second at the USMC recruiting contest for pull-ups. With a drill instructed counting them. I only do those occasionally now because I don't feel much with them, unless I wear a weight belt. Which kicks arse.

With the program, I did 5/3/1 for squats Sunday, chest Monday, and shoulder press Tuesday. Did abs/core yesterday, and then just kinda effed around today, but focused on deadlifts. I'm going to calculate my 1RM based on 155x5 and set that as my 5/3/1.

Sorry for being so long winded....I'm a stickler for detail.

 

[Sean1332]

What are you using as a 1RM for your 5/3/1 sets? I was under the assumption you didn't have any

 

[DipStrong]

What are you using as a 1RM for your 5/3/1 sets? I was under the assumption you didn't have any

Bench: I know my max is 225, did it about 5 weeks ago. Per the calculator I used its 220. So close enough. (Using 175x8)

Squat: 195, per calculator I used (155x10), but I think I can improve that to 250 tomorrow. I had a bad day when I did legs last and calculated it.

Deadlift: 180, per calculator, using 155x5. Although, I think once I get the form down, it'll shoot up pretty quick. Because it wasn't heavy at all, I'm just not comfortable with the workout out.

Shoulder press: I know my 1RM is 105 on a good day. So that's what I'm using.

I would post a link to the website I used, but I can't. It's: strstd 5/3/1 calculator (google it)

 

[Sean1332]

Yeah I know that. I didnt realize that's what you had been doing. I'll peek back over everything again. It's definetly a solid program if you stick with it. Go to T-Nation and Jim Wendler's website and read every article you can ok 5/3/1, specifically in assistance lifts. I feel if you tweak your assistance lifts you'll get even more gains. I'll link ya some specific articles later

 

[DipStrong]

Yeah I know that. I didnt realize that's what you had been doing. I'll peek back over everything again. It's definetly a solid program if you stick with it. Go to T-Nation and Jim Wendler's website and read every article you can ok 5/3/1, specifically in assistance lifts. I feel if you tweak your assistance lifts you'll get even more gains. I'll link ya some specific articles later

I've been trying to anyway...I think I missed the whole section on "doing 3 warm up sets" because I just saw that today....whoops.

I've got the T-Nation website page on it bookmarked somewhere...either phone, iPad or laptop. One or the other.

And yeah, if you can help me find some solid, compound, and some isolated assistance workouts, that would be awesome. That's what I have the hardest part with...organizing assistance exercises.

Thank you for all the help, info, knowledge and input by the way. It really does help to have someone there kind of "coaching" you.

 

[trn450]

Finally able to get some measurements in!
...came up with 11.7%, which is pretty reasonable. ...

Looks MUCH more appropriate. lol

Keep it up.

BTW, I can't believe you did 17 sets of abs :/ Makes me feel like a total slacker.

 

[DipStrong]

Looks MUCH more appropriate. lol

Keep it up.

BTW, I can't believe you did 17 sets of abs :/ Makes me feel like a total slacker.

Hahaha, that was actually a pretty bad ab day for me....I didn't get near as many reps or sets on decline as usual.

And I'm definitely feeling much more motivated to keep this bulk going because 1) I'm getting stronger, 2) I'm getting bigger, and 3) I've got some great support and help from all y'all here. Thanks folks. But yeah, I can already tell some size difference, I look and fill much more full. Tried wearing a Medium tshirt today and my chest and back weren't liking that at all, haha

 

[trn450]

Hahaha, that was actually a pretty bad ab day for me....I didn't get near as many reps or sets on decline as usual.

And I'm definitely feeling much more motivated to keep this bulk going because 1) I'm getting stronger, 2) I'm getting bigger, and 3) I've got some great support and help from all y'all here. Thanks folks. But yeah, I can already tell some size difference, I look and fill much more full. Tried wearing a Medium tshirt today and my chest and back weren't liking that at all, haha

Wow... intense. My ab workout to date has been brazilian jiu jitsu. I only started doing targeted abs 2 weeks ago. And, I do three sets of weighted abs on an exercise ball. haha

Keep up the great work, DS.

 

[DipStrong]

Wow... intense. My ab workout to date has been brazilian jiu jitsu. I only started doing targeted abs 2 weeks ago. And, I do three sets of weighted abs on an exercise ball. haha

Keep up the great work, DS.

Well, I guess the only reason I can do that much is because I swam in high school, and believe it or not, that is a KILLER ab and leg workout. Dead serious.
I've wanted to do some kind of martial arts, but less about the discipline and more about power and strength of the body (aka wrestling). If I tried doing abs on a exercise ball, I would bust my ass...I have 0 balance on those things, unless I'm just sitting.

 

[trn450]

BJJ is a cerebral art. Very fun, but if you like strength and power wrestling is more that directly although ti's still technical.

The exercise ball isn't that bad. Jam your toes under a weight rack to anchor yourself. You'll be fine. It works very well!

 

[DipStrong]

BJJ is a cerebral art. Very fun, but if you like strength and power wrestling is more that directly although ti's still technical.

The exercise ball isn't that bad. Jam your toes under a weight rack to anchor yourself. You'll be fine. It works very well!

I wrestled my freshman and sophomore years of high school, then did swimming. Big change, but I had dislocated my shoulder 3 times in the 2 years of wrestling. But yes, it is very technical.

And I may add in some exercise ball stuff next Wednesday when I do hardcore abs again!

 

[Sean1332]

Today's workout was GREAT. Since I've actually been eating plenty, I had a lot more energy and focus, and hit reps that I've honestly never hit before.

5/3/1 Chest Day - Week One - 6/3/2013

5 minute bike warmup
15 push-ups
5x135
5x155
5x175 (got 7, pretty impressed)
20x35 db press
15x35 db press
12x35 db press
12x35 db press
10x35 db press
20 "seated dips"
20 "seated dips"
18 "seated dips"
18 "seated dips"
12x25 db fly
12x25 db fly
12x25 db fly
12x25 db fly
20x40 tricep rope ext.
20x45 tricep rope ext.
18x50 tricep rope ext.
12x60 tricep rope ext.
20x105 tricep press mchn
25x120 tricep press mchn
20x135 tricep press mchn
15x150 tricep press mchn
15 push ups

Food/Supplement Intake:
2640 Calories
201g Protein
246g Carbs
108g Fat
*** Multi-Men Sport
20g Creatine (mixed in 8oz apple juice)
2 Scoops AndroRush BullNOX (friend let me try it at the gym, for freeeeeeee! Pretty good pump too)

Over all, damn good day.

From what we were talking about, and the Periodization Bible template, it would look better like this:

5/3/1 Bench
DB Press 5x15-20
Barbell Rows 5x15-20
Tricep Rope Ext 5x15-20

Little stuff like Facepulls or Bicep curls that are non-taxing can be thrown in any day of the week. I did Bicep curls at the end of my squat session the other week.

Don't really think of "chest" and "shoulder" days. You'll hit everything twice a week man.

It doesn't look like a lot, but increase your intensity and it will be.

 

[trn450]

Don't really think of "chest" and "shoulder" days. You'll hit everything twice a week man.

I personally have been loving my upper/lower split, hitting each group 2x/wk (decreased volume). I'm getting stronger and bigger faster than I was prior hands down. Wish I tried this sooner :/

 

[Sean1332]

I personally have been loving my upper/lower split, hitting each group 2x/wk (decreased volume). I'm getting stronger and bigger faster than I was prior hands down. Wish I tried this sooner :/

Took me years to figure that out. Then in 9 months I had more gains than I could imagine

 

[DipStrong]

Took me years to figure that out. Then in 9 months I had more gains than I could imagine

I'm hoping I can find something that'll put me on a good road to solid gains, I'm seriously tried of weighing sub 175. I would be happy at a stout 175 with strong lifts.

I just have to figure it out...

 

[Sean1332]

You already have (5/3/1 P Bible) Now you just have to adhere to it. There's guys that have done it 2 years straight here with no plateau.

Eat. Train.

 

[DipStrong]

You already have (5/3/1 P Bible) Now you just have to adhere to it. There's guys that have done it 2 years straight here with no plateau.

Eat. Train.

That's my goal. Once I get done with yardwork and the like today, I'll be reading the rest of the day.

 

[Sean1332]

Look at Starting Strength by Mark Rippetoe as well regarding proper technique.

 

[DipStrong]

Look at Starting Strength by Mark Rippetoe as well regarding proper technique.

I think I actually have that ebook already....I'll have to look. I have a lot of ebooks on nutrition, supplements, pharmaceuticals, and a few on strength training and the sorts.

 

[trn450]

I'm hoping I can find something that'll put me on a good road to solid gains, I'm seriously tried of weighing sub 175. I would be happy at a stout 175 with strong lifts.

I just have to figure it out...

175 at your height is BIG when lean. Take it a pound at a time ^_^

 

[DipStrong]

175 at your height is BIG when lean. Take it a pound at a time ^_^

Oh yeah, that's why I want to eventually, maybe 3 years from now, be that big. I think 160 lean would look pretty sizeable too.

 

[bolt10]

I think I actually have that ebook already....I'll have to look. I have a lot of ebooks on nutrition, supplements, pharmaceuticals, and a few on strength training and the sorts.

I reread starting strength once a year just to make sure I am not slipping on anything. Love that book.

 

[DipStrong]

I reread starting strength once a year just to make sure I am not slipping on anything. Love that book.

I'm reading it after I read 5/3/1, figure I should get my routine in line and then read on! Haha

 

[Sean1332]

I reread starting strength once a year just to make sure I am not slipping on anything. Love that book.

Everytime I read it, I learn/remember something new.

 

[bolt10]

Everytime I read it, I learn/remember something new.

Same. Awesome stuff.

 

[DipStrong]

New Workout Routine!!!!

Monday-
Bench: 65%x5, 75%x5, 85%x5+
Incline Bench: 50%x10, 60%x10, 70%x10+
Body Weight Dips: 10x10 (or just 100 total)

Tuesday-
Squats: 65%x5, 75%x5, 85%x5+
Straight Leg Deadlift: 50%x10, 60%x10, 70%x10+
Body Weight Hyperextension: 10x10 (or just 100 total)

Wednesday "off"-
Sit ups: 25x4
Lying Leg Raises: 5x10
Hanging Trunk Twist: 5x10

Thursday-
Over Head Press: 65%x5, 75%x5, 85%x5+
Close Grip Bench: 50%x10, 60%x10, 70%x10+
Chin Ups: 5x10 (or just 50 total)

Friday-
Deadlift: 65%x5, 75%x5, 85%x5+
Front Squat: 50%x10, 60%x10, 70%x10+
Decline Sit Ups: 10x10 (or just 100 total)

After reading 5/3/1 and some of the P-bible, I think I have a "better" idea. Still not sure if my accessory work will cover all muscle groups well though...eg. Biceps, triceps, traps.

 

[Sean1332]

By all means, its your body and do what feels right, and this is just my suggestion. You really just removed an exercise for each day. I recommended the vertical/horizontal pulling with OHP/bench to think of it as a plane of movement.

Jim Wendler has a 1,000lb squat and looks like this. He's an Elite status lifter and a smart dude. The Periodization Bible template covers those gaps that you're missing. Keep in mind tge example exercises in the book are just that: examples. Look at his other templates to follow as well. He has a bunch of articles on T-Nation also.

Screw sit ups. Replace those with some sort of weighted core work (standing cable crunches) or some ab rollouts with an ab wheel or barbell. Hangin leg raises and trunk twists are good though.

 

[DipStrong]

Fuuuuuuuuark. I'm confused...and I'm not even gonna try to hide it, lol. I just finished reading the entire 5/3/1 book by Wendler from his website. And I'm I'm the process of reading periodization by Dave Tate (pt. 1 and 2).

Damn I'm confused. Am I making this overly difficult? Lol

 

[Sean1332]

Damn I'm confused. Am I making this overly difficult? Lol

Yes. lol

That example I gave you before on your other thread, summed up the Periodization Bible. If you're reading the P Bible written by Dave Tate on another source outside of the 5/3/1 book, then that'll take some time to understand. The quick layout that's in Wendler's book, is the template.

Example Deadlift day:
5/3/1 Deadlift
Stiff Legged Deadlift 5x10
DB Lunges 5x10
Hanging leg raises 5x10

Example OHP day:
5/3/1 OHP
Standing Unilateral DB Press
Weighted Pull-ups 5x10
Tricep cable Pushdowns 5x10

 

[DipStrong]

Yes. lol

That example I gave you before on your other thread, summed up the Periodization Bible. If you're reading the P Bible written by Dave Tate on another source outside of the 5/3/1 book, then that'll take some time to understand. The quick layout that's in Wendler's book, is the template.

Example Deadlift day:
5/3/1 Deadlift
Stiff Legged Deadlift 5x10
DB Lunges 5x10
Hanging leg raises 5x10

Example OHP day:
5/3/1 OHP
Standing Unilateral DB Press
Weighted Pull-ups 5x10
Tricep cable Pushdowns 5x10

Oh...well...that makes a helluva lot more sense now. I'll go re-read that part of 5/3/1 and see what I can come up with. But in theory, did my above routine look ok? Just add in one more exercise to each day?

 

[Sean1332]

Eh I like Wendler's idea better Just makes sense to me, that's all. Like I said, do what works for you.

 

[DipStrong]

Eh I like Wendler's idea better Just makes sense to me, that's all. Like I said, do what works for you.

I found the page! Damn, how'd I miss it....

 

[Sean1332]

Bazinga

 

[DipStrong]

Bazinga

Thank you Sheldon Cooper!

 

[DipStrong]

-Update Part One-

As of today it has been 1 week of my first ever bulking cycle. I'm still experimenting with caloric intake, workouts, and getting my macros to how I respond best. So far I've noticed that I'm really sensitive to high GI foods. If I eat something, like ice cream for example, I'll be fine for 15-20 minutes but then I feel really lethargic and slow. Also I've noticed that if I take in 200+ carbs in a day I get really bloated and feel slow, tired, and groggy. So what I've done the past 2 days is made sure I hit at least 175g protein (~48 supplemented), 125g fat, and no more than 175g carbs. This seems to be my sweet spot, as I've had more energy and haven't felt lethargic/slow/groggy or excessively hungry. Workouts were better when eating in that range also. Average intake was 2650 calories.

As of this morning I weighed in at 151, which is 6 pounds more than last Saturday. I'm going to take a gander and say a bit of this is water weight from now taking creatine mono for 9 days now and also eating more carbs. Would make sense. I've definitely noticed that my muscles fill much more full and I'm filling in my shirts better.

Will post pics here in a little while once I get a chance. Thanks for following along, there's still a lot of time left to go!

 

[joh408]

Good job on the weight increase man. Keep at it, its a long process to bulk and it seems like you are being realistic with your time frame to gain 35 lbs.

One of the things that helped me with lethargy and bloating with large amounts of carbs was SlinSane v2. I would assume most of the top GDAs like Recompadrol, Slintensity, Anabolic Pump, etc would get the job done too. Maybe look into something like that if you need to up your carbs.

 

[DipStrong]

Good job on the weight increase man. Keep at it, its a long process to bulk and it seems like you are being realistic with your time frame to gain 35 lbs.

One of the things that helped me with lethargy and bloating with large amounts of carbs was SlinSane v2. I would assume most of the top GDAs like Recompadrol, Slintensity, Anabolic Pump, etc would get the job done too. Maybe look into something like that if you need to up your carbs.

I'm looking at this as a long term goal, if it takes me a year, then it takes me a year. Two years, then it takes two years. I'm trying to keep my head out of the clouds.

And I've looked into SlinShot and a few others, but I'm not sure if I should mess with them too much, mostly because I'm already really sensitive to spikes in insulin. I can tell when it spikes, and I can also tell when Im getting low blood glucose levels.

Thanks for the motivation man! I'm going to keep at it strong! Pics are being a bish to upload...so they may be a minute.

 

[DipStrong]

Update Part Two: TEH NOODIEZ

Finally figured out a way to get a half decent back shot, even though it's kinda blurry and I wasn't able to get a full flex. Oh well. It'll work.

 

[DipStrong]

Also, I'll be using this week to reevaluate my maxes. If I'm going to do 5/3/1 and stick to it, I'm going to do it the right way. I don't think delaying the program 1 week to find my maxes will be detrimental at all. Opinions very much welcome though.

 

[joh408]

Also, I'll be using this week to reevaluate my maxes. If I'm going to do 5/3/1 and stick to it, I'm going to do it the right way. I don't think delaying the program 1 week to find my maxes will be detrimental at all. Opinions very much welcome though.

I did maxes instead of a deload one time. It shouldn't affect the overall progress of your 5/3/1

 

[DipStrong]

I did maxes instead of a deload one time. It shouldn't affect the overall progress of your 5/3/1

Sweet, that's good to know. Yeah, I just don't have a perfectly clear picture of what my maxes are, so I figure I may need to find out, lol

 

[joh408]

Sweet, that's good to know. Yeah, I just don't have a perfectly clear picture of what my maxes are, so I figure I may need to find out, lol

I did 5/3/1 for a couple cycles without knowing my true maxes. It all worked out in the end for me since my bench calculation was accurate and then all the other ones were reasonably on.

 

[DipStrong]

I did 5/3/1 for a couple cycles without knowing my true maxes. It all worked out in the end for me since my bench calculation was accurate and then all the other ones were reasonably on.

Yeah, I got 225x2 about 8 weeks ago on bench, but I'm not sure if its the same. I've lost 13 (now 10) pounds since then. With squats, deads and OHP though, I was just guessing last week. But still had good workouts.

 

[CountryLiftin]

I do 1RM instead of whatever my heavy lift is supposed to be on the third week of 5-3-1, and then work in the regular stuff after.

 

[Sean1332]

Wendler even says skip the deload if you want and go 6 weeks then deload (the last 3 with your newly acquired training maxes)

You can work heavy singles into your heavy week just to get yourself adapt to it as well. If you do try to get a 1RM and it's a PR, do not reset your training max with that number. You never need to adjust your maxes if done correctly.

I know a guy at work that said "eh it's too light I'll make my 1RM more" Ya well his second month he couldn't lift because it was too heavy.

oh ya, you're a skinny bastard go eat more!!!!!

 

[bolt10]

If anything go too light with the estimated maxes that you based your training numbers off of. It goes up every month anyways, it'll just give you a longer time until you "hit" that number that you can't go up with. If the weight feels easy just use it to perfect your technique and then just go ham on that AMAP set.

 

[DipStrong]

If anything go too light with the estimated maxes that you based your training numbers off of. It goes up every month anyways, it'll just give you a longer time until you "hit" that number that you can't go up with. If the weight feels easy just use it to perfect your technique and then just go ham on that AMAP set.

Hahaha, that's about what I've been doing. Last week on squat day I estimated my max at 225 but I did 185x8 past parallel but not ATG. So idk, I'll figure something out.

 

[Sean1332]

Past parallel is what counts. A lot of people go ATG and just sit on their calves.

 

[DipStrong]

Past parallel is what counts. A lot of people go ATG and just sit on their calves.

That's a good thing to hear, at least I've got my squats down right (literally and figuratively). Bench is good too. Although, in reading 5/3/1 and googling over head press, I've seen people do it behind their head and off their chest (if that makes sense). Which is the "right" one?