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PalmFist Bulking Log

Had my ears gauged over the weekend and am now planning to finish my sleeves. Working on compiling my collection of thousands of tattoo pictures this week to help with inspiration towards design
 
Man the weekend killed me bad. Last week too. Low cals across the board. Lost strength and conditioning in only one week...
 
SQUAT DAY / CYCLE 2 / WK 1
Squat
10@bar, 10@135, 5@225, 5@290, 5@330, 5@375+5@315+5@225
SLD
10@135, 10@225, 10@265, 15@265 (supposed to do 315 but grip was going out and forgot my straps)
Seated Leg Curl
10@175 x 3
Back Ext
10@25 x 3
Crunch
10@30 x 3
 
You've squat 495? Thought you were struggling to even hit 4 plates due to depth fears & such, and were just banging reps on 315 or so? Not that I doubt you; just amazed I could be so oblivious while following your work all this time....

Started a modified smolov squat cycle last wk. Into the 2nd wk of 8; I squat 5x/wk. One work set/day, varying reps & tactics & low volume to accomodate the high frequency. I LOVE it so far. My deadlift has even gone up since last wk despite low calories today & down a couple lbs.
 
Hyde said:
You've squat 495? Thought you were struggling to even hit 4 plates due to depth fears & such, and were just banging reps on 315 or so? Not that I doubt you; just amazed I could be so oblivious while following your work all this time....

Started a modified smolov squat cycle last wk. Into the 2nd wk of 8; I squat 5x/wk. One work set/day, varying reps & tactics & low volume to accomodate the high frequency. I LOVE it so far. My deadlift has even gone up since last wk despite low calories today & down a couple lbs.
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475 is my actual pr but I'm using wishful thinking for my last two weeks on gear. Then I'll probably lower the big lifts 10-20 lbs depending. I'm gonna order knee wraps and wrist wraps in two weeks and begin checking out shirts and suits as well. Figure if there's a competition around November/December I'll be ready to throw up some pretty big numbers for the 181 class in my first competition. Depending how that goes ill probably move up to 198 class

Rest day today. Cardio and planks
 
Sean1332 said:
I've got single ply **** if you want. You'll like wraps man. World of a difference
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PMing you now

jimbuick said:
Definitely. My knees are so much sketchier without them.
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Hells yeah. I keep trying to remember my cues for pushing out and keeping in line. Probably a bit of a learning curve but I bet after a few weeks they're like second nature

There's this chick at my gym who I think is world class at low 100s weight class. She's the only one there that powerlifts that I've seen besides me. She swears by them things. Her bench is about 2xbw, squat about 3x, and dead about 4x. All natty too not all manly looking as per the hormonal route
 
iparatroop said:
4xBW DL is insane. That would be 720ish for me right now. And all natural? Even nuttier.
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You look at her and you think she's just some thin little cardio bunny. Then she sumo pulls a 450 and your like WTF did I just watch!
 
Ayudarme por favor! Especially from you powerlifters

So for lats/upper back on bench day I did sets of pullups/face pulls. For shoulder press day tomorrow I have lats/upper back again. Should I do pullups/face pulls again? Or should I switch to two other exercises like lat pulldowns/incline bench DB rear raises. Cable or DB pullovers/cable rear raises? DB rows/shrugs? Tbar rows/trap bar shrugs? I have deadlift day after this so I don't want to wear out before I go for a lift that matters more...

I'm doing the routine as outlined in Wendler's original 531 book on page 55 (wk 1) if you need reference. I'll post a snapshot up as well to show those of you who don't have the book. My first cycle I followed pages 50 & 54 (PB) which shows a slightly different training routine. I'll post that up as well.

Also for close grip bench how close do you consider close grip? I've always switched btwn two variations: thumbs touching while outstretched, and middle finger where the knurls end...

Thanks for any input


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I do my back movement in the same plane as my push movement so row machine, bent over, t bar ,or dumbbell Row on bench day and lats, pull ups, chin-ups Etc on OHP day.
 
Dave Tate says to pull 3-4 times a week, even if its just one exercise each time. Even if its
knocking out a couple sets of pullups on squat day. Sometimes I'll hit it high volume, other times high intensity. Sometimes I'll superset random pull-ups everywhere and still do other pulling movements. For every major pushing movement, I try to add a reciprocal back movement. I vary.

As for CG bench, wherever. I wouldn't go hand to hand and lose leverage or anything, but it's good to vary grip widths also.
 
Sean1332 said:
Dave Tate says to pull 3-4 times a week, even if its just one exercise each time. Even if its
knocking out a couple sets of pullups on squat day. Sometimes I'll hit it high volume, other times high intensity. Sometimes I'll superset random pull-ups everywhere and still do other pulling movements. For every major pushing movement, I try to add a reciprocal back movement. I vary.

As for CG bench, wherever. I wouldn't go hand to hand and lose leverage or anything, but it's good to vary grip widths also.
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That's what I try to do. Just pull as often as I press.

Although, pullups are still internal rotation so I don't generally count those as pulls (when speaking in terms of equal external:internal rotation)
 
CountryLiftin said:
I do my back movement in the same plane as my push movement so row machine, bent over, t bar ,or dumbbell Row on bench day and lats, pull ups, chin-ups Etc on OHP day.
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I was thinking Tbar on the the incline station. Miss how much development I got out of those

Sean1332 said:
Dave Tate says to pull 3-4 times a week, even if its just one exercise each time. Even if its
knocking out a couple sets of pullups on squat day. Sometimes I'll hit it high volume, other times high intensity. Sometimes I'll superset random pull-ups everywhere and still do other pulling movements. For every major pushing movement, I try to add a reciprocal back movement. I vary.

As for CG bench, wherever. I wouldn't go hand to hand and lose leverage or anything, but it's good to vary grip widths also.
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I guess I'll just do pullups on bench day then toss em in randomly throughout the week to get my 100 quota.

Just wondering on CGBP cuz I move it around all the time. Just wanted to make sure I'm not the only one. Haha
 
Outside of pull-ups being great, I think Wendler preaches pull-ups because its a simple/effective strength builder. I wouldn't neglect other forms of back strengthening though
 
Sean1332 said:
Outside of pull-ups being great, I think Wendler preaches pull-ups because its a simple/effective strength builder. I wouldn't neglect other forms of back strengthening though
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Getting back to horizontal pulling tonight. Thanks for the thoughts
 
What a day...

SHP DAY / WK 1 / CYCLE 2
SHP
10@bar, 10@95, 10@135, 10@155, 10@175
CGBP
10@135, 10@155, 10@185, 10@215
Tbar Bench
10@90, 10@115, 10@135, 10@135
DB Shrug
10@90, 10@100, 10@110
Cable Overhead Tri Ext (rope)
15@60, 12@70, 10@80
Alt DB Curl
10@25 x 3
 
Talk about unsat, my GD ear plug keeps falling out. Was punched with a 10g. Feeling like I should be wearing 8s though cuz this shouldn't be happening...
 
PalmFist said:
Fck yohimbe brothers. Shyts making me super heated and anxious
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Does the same to me. Very low doses for this kid, if I bother at all. Also gives me pretty fierce wood if I get involved in something like that, but the anxious feeling & sweating kind of defeats the benefit there.

My ears used to have 8 guage plugs. If they're falling out with a stopper on, they're too small. Otherwise you just need some o-ring stoppers on each side (which does totally change the look).

Wendler himself says sometimes he'll tell ppl "Pulling movement - 100 total reps" or something like that - the specifics aren't important, it's all just working the muscle. That's pretty verbatim. Basically pick what you like & do it. Consistency will be key however to pushing for progress & monitoring it, so maybe pullups one day & tbar row the other each wk, for example. Every wk tho, do them each on their own day like you did to track progress.
 
PalmFist said:
What a day...

SHP DAY / WK 1 / CYCLE 2
SHP
10@bar, 10@95, 10@135, 10@155, 10@175
CGBP
10@135, 10@155, 10@185, 10@215
Tbar Bench
10@90, 10@115, 10@135, 10@135
DB Shrug
10@90, 10@100, 10@110
Cable Overhead Tri Ext (rope)
15@60, 12@70, 10@80
Alt DB Curl
10@25 x 3
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Nice presses bro. When u gonna start the 531 for them?? Hate that feeling sometimes I get from yohimbe. But I've been getting use to it lately .. adding too much vasodialators to the mix really fcks me up too.
 
Got a new log up man, check her out:

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Squatting every single day I lift of this run & the bottle has a roaring gorilla on it. So you know it'll be legit :biggthumpup:
 
Hyde said:
Does the same to me. Very low doses for this kid, if I bother at all. Also gives me pretty fierce wood if I get involved in something like that, but the anxious feeling & sweating kind of defeats the benefit there.

My ears used to have 8 guage plugs. If they're falling out with a stopper on, they're too small. Otherwise you just need some o-ring stoppers on each side (which does totally change the look).

Wendler himself says sometimes he'll tell ppl "Pulling movement - 100 total reps" or something like that - the specifics aren't important, it's all just working the muscle. That's pretty verbatim. Basically pick what you like & do it. Consistency will be key however to pushing for progress & monitoring it, so maybe pullups one day & tbar row the other each wk, for example. Every wk tho, do them each on their own day like you did to track progress.
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Still taking it. Can't wait for wood. Haha

Orings eh? Hmmm

iparatroop said:
Pretty sure that plant was originally discovered growing outside of a meth lab somewhere in Southern California. Don't quote me on that though.
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Dude you gotta be one of the most clever son of Bs ever. Way above the curve

atanocc said:
Nice presses bro. When u gonna start the 531 for them?? Hate that feeling sometimes I get from yohimbe. But I've been getting use to it lately .. adding too much vasodialators to the mix really fcks me up too.
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Probably never. I just don't give a shyt about them that much. They're important for strength and all but they won't matter in competition so ...

IrishSoldier said:
Quoted o.o
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Yup

Hyde said:
Got a new log up man, check her out:

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Squatting every single day I lift of this run & the bottle has a roaring gorilla on it. So you know it'll be legit :biggthumpup:
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Just rogered up bro. Looking forward to it
 
So my leg is bruised from last nights shot, bren limping all day. Skipping deadz tonight for tomorrow morning. Plus I'm not feeling it tonight. Probably get off late tonight anyways and I have to go to my brother's fiancé's birthday party downtown when I get off...

Changing clutch fluid in the morning followed by workout followed by work...
 
DEADZ / CYCLE 2 / WK 1
Sumo
5@135, 5@225, 5@280, 5@330, 9@370
Pin Squats
10@135, 10@225, 10@315, 15@405

Skipped the latter part of my workout. I got done what matters though. Have to get ready for work now. Took a PWO this morning with maxPump and had a protein shake with ground oats for intra workout. Feeling good. A little light headed. Time to fill up and go to work. Have a great weekend fckers!
 
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