PalmFist Bulking Log

[tyga tyga]

Well back is finally feeling better. Now just my left quad is kicking my ass. Feels like it got hit by a car from my last shot. Back to work next Monday if all goes well. Hcg is in effect. Waiting on delivery for igflr3. 2 grams for 1 month

What're you going to use 200mcg per shot?

 

[PalmFist]

What're you going to use 200mcg per shot?

Probably 100 a day with a 5/2 split for 4 weeks

 

[atanocc]

Well my back is feeling better so I may do deload squats today. F'N BS man, here I thought I had a nerve problem and my doc tells me, while handing out more pain meds than I want or need, that I suffer from a bulging disc. Says I should reconsider powerlifting. No way man. Let the quest for 190 resume, and if I can't go hard for a minute for obvious reasons I can still do cardio and high rep shyt...

Damn bro don't take that shyt too lightly.. Just know when to push it or when to call it quits. I still need to go to a chiro as well but I'm just assuming its just muscle tightness.. Hopefully lol. But hope that shyt ain't as bad as it sounds brotha. Don't wanna see u out for awhile cuz u were goin to hard on them weights!

 

[PalmFist]

Damn bro don't take that shyt too lightly.. Just know when to push it or when to call it quits. I still need to go to a chiro as well but I'm just assuming its just muscle tightness.. Hopefully lol. But hope that shyt ain't as bad as it sounds brotha. Don't wanna see u out for awhile cuz u were goin to hard on them weights!

Ain't the first time buddy. Feeling better. Thanks

 

[PalmFist]

Back at it today. Off to the gym in a bit. Bench day with new arch form. Back is feeling better but the second it starts to feel sore I'm done. Might have to make this a two week deload...

 

[xigotmailx]

Back at it today. Off to the gym in a bit. Bench day with new arch form. Back is feeling better but the second it starts to feel sore I'm done. Might have to make this a two week deload...

Fuuuark brah, good luck! Hope everything stays tight and feels good. I'm headed to the gym here in about 30 too, gotta bench as well. 180x5x5...scared i'm gonna drop on my face and die, spot me bro?

 

[CountryLiftin]

NATIONAL BENCH DAY F4GGOTS!!!! get some!

 

[PalmFist]

Fuuuark brah, good luck! Hope everything stays tight and feels good. I'm headed to the gym here in about 30 too, gotta bench as well. 180x5x5...scared i'm gonna drop on my face and die, spot me bro?

Ha. You'll be fine bro

 

[napalm]

NATIONAL BENCH DAY F4GGOTS!!!! get some!

It is at my gym...

 

[atanocc]

Funny.. My gym actually been changing it up. I had to actually wait for a damn rack today .. Shocked. But then again I ddnt go at its prime hour of nothing but bros

 

[CountryLiftin]

Haha I had to wait for the bench too. Two 220 ish guys were benching their body weight and then I got to show them how it was done ya know...

I just said that cause I was benching too.

 

[xigotmailx]

Ha. You'll be fine bro

Thanks brotha, made the 5x5 but **** form lol. Gonna have to suck it up and ask for a spot soon

 

[PalmFist]

Country's all like "haha f@ggots, I'm stronger and prettier than you"...

I love bench day because besides myself and the two or three other guys that are at or near 300 lbs, no one else can bench like I do.

Now I need to learn how to bench heavy with an arch. I'm gonna try and get video tonight. Hopefully my max will continue to increase with the arch but I am afraid of it going down until I'm properly "retrained" on bench. Gym time was pushed back due to some gay ass documentary the wife dragged me to at the theatre. Worst 90 minutes spent this month...

 

[Sean1332]

Go get some big ol numbers bud

 

[PalmFist]

Thanks brotha, made the 5x5 but **** form lol. Gonna have to suck it up and ask for a spot soon

Do it but be completely clear with your spotter on how you want the spot to work otherwise you might just end up being pissed at the world because he made you miss a new PR

 

[xigotmailx]

Do it but be completely clear with your spotter on how you want the spot to work otherwise you might just end up being pissed at the world because he made you miss a new PR

Know what you mean, people have gotten pissed at me when I spot them. Because I didn't "help" enough, LOL but for sure I'll let them know don't touch this **** unless I ask

 

[PalmFist]

Go get some big ol numbers bud

Starting cycle 3 of 531 training but I'm almost done reading BEYOND and may just start anew. The six week cycle he talks about I just now finished, so...

 

[PalmFist]

So the thank button is gone eh?...

 

[CountryLiftin]

So the thank button is gone eh?...

Yes now we gota make real posts.

Literally gained strength just doing the arch I'm not even great with it yet. Get some.

 

[PalmFist]

So I'm feeling good and thinking 3x5 + FSL and maybe if I'm up for it some joker sets. We'll see

 

[PalmFist]

So the arch with heavy-ish weight is pretty awesome. I never knew what leg drive was until now. It's almost like using a Slingshot. Seriously. The weight seemed to just drive upward as if I were using bands. Pretty cool stuff. I almost blew out a tendon or nerve or some shyt in my right hand for a second though and decided to switch to flat back for 255 and 295. You can check out my arch in a sec...

BENCH DAY / CYCLE 3 / wk1
Warmup...
Bench - 5@225, 5@255, 7@295
First set last (w/arch) - 8@225, 7@225, 6@225
Pullups - 3x10
DB rear raise - 3x14
Alt DB curls - 3x10
Cable Pushdowns - 3x10

 

[PalmFist]

Weighed 199 tonight after workout

 

[jimbuick]

Weighed 199 tonight after workout

Fatty.

 

[PalmFist]

Thank you good sir. Anyway I was running my vid from earlier and the only one my wife caught was the failed attempt at 255 and she was talking the whole time so I decided to just delete it...

Thinking about running 6 day training schedule... And lowering my training maxes...

 

[jimbuick]

Thank you good sir. Anyway I was running my vid from earlier and the only one my wife caught was the failed attempt at 255 and she was talking the whole time so I decided to just delete it...

Thinking about running 6 day training schedule... And lowering my training maxes...

Not a 5/3/1er, wait for Sean; he's the resident 5/3/1 guru.

I only ran it once, doing the triumvirate for a little under a year. I enjoyed it but always found myself going back to some variation of the westside model.


Are you at least a sexy 199?

 

[PalmFist]

Not a 5/3/1er, wait for Sean; he's the resident 5/3/1 guru.

I only ran it once, doing the triumvirate for a little under a year. I enjoyed it but always found myself going back to some variation of the westside model.

Are you at least a sexy 199?

Well sh*t its a far cry from the ~218 I was around 8 weeks ago. Granted that was intentioned weight gain

There's so much more to BEYOND than the original its not even funny. And the beyond template isn't even really 531 in any kind of traditional sense

 

[PalmFist]

531 Spinal Tap sounds ridiculous. Maybe if I was eating 6000 cals a day and munching on tren like it was going out of style I could hang but holy shyt

 

[Sean1332]

What would the 6x/week training be?

Beyond is def a good read, dude. I may start his prowler challenge next week

 

[napalm]

What would the 6x/week training be?

Eww, I just threw up in my mouth a little...

 

[CountryLiftin]

Nice bench dude. Beyond is def a good read. I feel like your into the customization level of the cube but there's now like 100 templates or training styles lol.

For me I still love the tradition with a few things like 10/50 rule. Last set first. Joker etc.

 

[Sean1332]

What do you mean customization level? That's any training template you do really.

 

[CountryLiftin]

Original 5-3-1 was pretty much cut and dry do your 3 working sets and prescribed assistance, while the other books actually give you more to work with. Assuming you're only applying training philosophy from one place which pretty much no one does, but you get my point. IMO it's just more complete now because some guys need more than the basic. You can now say you do 5-3-1 and it can mean a whole lot of different things/templates.

Cliff notes: 5-3-1 with more freedom/options/less rules

 

[PalmFist]

Working on it now. I'll have it up later tonight

 

[Hyde]

I was down to 196.8 lbs this morning dry, but I'm more muscular/stronger than ever - gotta love holding your strength while cutting useless bf! Not that it was easy....but worth it.

 

[PalmFist]

So I'm doing the 12 week Strength Challenge. 3x3 is wk 1. 3x5 is week 2. 531 is wk 3. Then a deload. We'll see how this goes while cycling off the juice. I already feel like sh*t coming off last weeks "do nothing" deload so the lower TMs should help. Yesterday was bench and I did 3x5 at my old TM of 375. I'm lowering that as well to retrain mind/muscle for utilizing an arch at a 325 TM. I think 185 is a safe number for my OHP TM so likely I'll use that number. Squat TM is 365 and will likely go up to 405 based on tonight's performance. Deadz TM is 405 and I'll keep it there. I'm adding in conditioning and mobility work twice a week. And possibly speed work once a week (sprints n sh*t).

This is the plan

 

[PalmFist]

Yesterday:

SQUAT
warmup + 3@255, 3@295, 3@330, 1@365
Deadz (conv)
5@295 x 5
<<<SS>>>
- seated leg curls - 3x10
- seated leg ext - 3x10

Edit: funny sh*t, got off work late and decided to train in jeans and a tshirt so as to not waste time changing over. It worked fine but I won't be doing it again

 

[PalmFist]

Today:

ABZ
- cable chop - 10@120 x 5
- plate loaded crunch machine - 25@35 x 2
GRIP
- db wrist curls - 1:00@15 x 2
- db static holds - 0:30@120 x 2
CONDITIONING
- incline tread - [email protected] for 15 min

 

[PalmFist]

Tomorrow is OHP. Lower back still iffy here and there but I feel solid. I think as long as I keep my TMs at an appreciably low weight compared to previous maxes I should be able to keep progressing without further aggravating my injury

 

[PalmFist]

198.2 this morning

 

[CountryLiftin]

How come all you guys are cutting and I'm gaining? I know, I must be getting all the weight you're losing... damn you.

 

[PalmFist]

Ha. I'm expecting to come in around 190 by OCT and hopefully keep progressing on squat and deadz. If I get another ten on my bench that'd be great too but not worried about it

 

[CountryLiftin]

Yeah man, your bench is already good. I'll give you some deadz for some bench, deal?

You are gona be solid as all hell.

I'm sitting 190 right now but I didn't really try... somehow ended up there. I'm not really gona be too fussy about it til I have a more solid timeline on when I think I'll start competing. I have a lot more to work on first before worrying about weight.

 

[napalm]

Pfft, I'm almost 50 and I am done w dieting.

<----194 and eats/drinks whatever I want...

 

[PalmFist]

I'm not really dieting. Ate a green chile cheeseburger n fries yesterday. A breakfast burrito today. It all relative

 

[PalmFist]

I'm a IIFYM guy nowadays

 

[iparatroop]

I'm a IIFYM guy nowadays

If It Fits (in) Your Mouth?

 

[PalmFist]

You're on top of your game today

 

[iparatroop]

That's basically my diet right now. If I can eat it, and I want it, next step is eating it.

 

[CountryLiftin]

So basically ya'll burn off the fat by shoving big things in your throat, did I follow that right?

 

[napalm]

So basically ya'll burn off the fat by shoving big things in your throat, did I follow that right?

If you do it fast enough it's cardio...