Recent content by Czervos

  1. Czervos

    CZ's 5/3/1 Off Season Mass Log

    Today's workout : Bench Flat Bench : -5 reps at 90 -5 reps 115 -5 reps 135 -5 reps 150 -5 reps 170 17 reps 190 DB flat bench -10 reps 55 -10 reps 65 -10 reps 75 -10 reps 80 -10 reps 85 I didn't even get close to failure on any of these as told.. Should I go up? Parallel dips -10 reps...
  2. Czervos

    CZ's 5/3/1 Off Season Mass Log

    What's up guys I decided I'd start the 5-3-1 program to up my strength a little bit. Some background info, I'm 17 years old, junior in high school, 190 lbs 10%BF after a recent cut... I play outside linebacker for my football team so I'm trying to get to 200+, but with more lean mass instead...
  3. Czervos

    5x5 volume help

    I wouldn't exactly say I'm novice.. I've been training since I was 13, I eat 7-8 meals a day, haven't missed a week of working out since the 7th grade.. So I don't want a beginners plan. I just need a solid strength building program. I'm thinking Jim wendlers 5-3-1 program is the best bet as far...
  4. Czervos

    5x5 volume help

    Thanks man, I've been thinking either GVT, PHAT, or 5-3-1...
  5. Czervos

    5x5 volume help

    I saw you on another forum talking about the west side barbell programs think. How's that?
  6. Czervos

    5x5 volume help

    Haha well its always worked for me.. Ive always been more into the bodybuilding type training but would always include some powerlifting movements.. Lets just say I want to get the best of both worlds in a sense.. So is there any way to include bodybuilding into an athletic training routine that...
  7. Czervos

    5x5 volume help

    I forgot to mention I do include powercleans/ over head press/split jerk... I do these lifts twice a week. And i also do agility training and straight line speed training including speed ladders.
  8. Czervos

    5x5 volume help

    I enjoy working out, I can stay in the gym for 2 or 3 hours.. but I feel like I would lose my mind if I'm just doing the lifts you posted.. are you saying to cut out everything else? It seems as if you're suggesting a powerlifting approach...
  9. Czervos

    5x5 volume help

    Hey guys, I've been thinking about bulking up and getting stronger for football coming up. I play linebacker so size is necessary. I just cut from 210 to 185 and got down to 9-10% BF. I stick to bodybuilding type training and include powerlifts such as deads,bench, push press/jerk, and squats...
  10. Czervos

    MACROS

    Just see how that works for you. Give it a couple weeks and make changes if you don't see it working. Everyone is thinking their way is the best. It's simple, you wanna get big you gotta eat big. Unless you're a pro bodybuilder I wouldn't worry about every bare essential. Get your proteins in...
  11. Czervos

    MACROS

    You're going to need to find your resting metabolic weight and factor in height, age, and physical activity. Look up "finding RMR", it should be on bodybuilding .com in a forum somewhere is where I found it. Get a calculator and a pen too. When you find your RMR, you add 500 calories to it to...
  12. Czervos

    Zervos Bulking Phase Log

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  13. Czervos

    Zervos Bulking Phase Log

    So I'm new to this site and I thought my first post might at well be a progress log on my bulking phase. Some background info, I'm 17 years old 5'11 and currently 185 lbs after a 3 month cut that started when I was 205lbs. I play linebacker for my school so gaining some size, and getting back up...
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