Follidron Log -bulking with 5/3/1 and volume assistance

Day 44 weight: 168.4 (-3.2)

Yesterdays workout:

Agile 8, Ball Slam 2 X 3 X 50, Overhead Throw 2 X 3 X 50

Deadlift
10X135
10X225
3 X 315
5 X 3 X 365

Press (ss with Chin)
10 X 45
5 X 5 X 145

Chinup
5 X BW
5 X 5 X 50

Hanging Leg Raise (ss with Cable Curl)
3 X 15

Cable Curl
3 X 10 X 80

Yoga for 20 minutes

My waist is coming along nicely at 31 1/4". That's down 1.5 inch from three weeks ago. My strength is still there, despite some pretty pitiful workouts the last few weeks. I'm adding back ~100g carbs post-workout. I felt pretty flat yesterday, so I ate ~30g carbs post-workout, dinner, and night stack. I felt stronger after dinner. So what is the latest on the most effective carb cycling? Small refeeds post-workout or 1 large all day refeed a week?
 
Also, I'm tempted to just push a straight 5 X 5 for the rest of the run. Deadlift 5 X 3 X 75 % of my training max is 295....
 
peepingyoda said:
My waist is coming along nicely at 31 1/4". That's down 1.5 inch from three weeks ago. My strength is still there, despite some pretty pitiful workouts the last few weeks. I'm adding back ~100g carbs post-workout. I felt pretty flat yesterday, so I ate ~30g carbs post-workout, dinner, and night stack. I felt stronger after dinner. So what is the latest on the most effective carb cycling? Small refeeds post-workout or 1 large all day refeed a week?
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I would imagine you would be flat and weaker all week with a refeed week. I am a believer that carbs are most beneficial post workout and that is when I load up. I typically eat about 150-200g a day on recomp and split it mainly between my post workout meal and dinner.
 
Winding down my 8 week run of follidrone. I still have a few more days. I'm 169.2 this morning, down 2.6 pounds since the start. I feel the results aren't bad considering I had to take 2 weeks off completely and 2 more weeks of training with rib pain no heavy squats). My ribs are probably 90% healed now. I went back to training BJJ last week, but sparring was a problem. Yesterday I felt good after resting it over than weekend and I went for max squat yesterday and got 375. That's 30 pounds higher than my max I took before starting the follidrone. I'll max bench wed, deadlift fri, and press next monday. The I'll take some measurements and pics for you guys.
 
So in reality you had 4 weeks out of 8 with solid training, recovering from injury, and still upped your pre run squat PR.

I'd call that pretty damn successful!
 
kisaj said:
So in reality you had 4 weeks out of 8 with solid training, recovering from injury, and still upped your pre run squat PR.

I'd call that pretty damn successful!
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Absolutely, I didn't expect that yesterday at all. I really curious to see what my deadlift will be on friday.
 
Forgot to mention, I got a 45" box jump for the first time as well. I can't remember if I hit a 42" before or after I started follidrone. It was a close thing and I actually strained my hip flexors missing a 42" box jump early on.
 
Tested my bench PR yesterday and made 300 pounds even, up 10 pounds from the beginning. I tweaked my back on a set of 5 X 255 before attempting a new max, so I may have completed 305 otherwise.
 
Finished up my last dose on Monday with my deadlift/press workout.

I weighed 167.6 pounds, down 4 pounds from the start.

Deadlift max went from 415 to 425. I'm shocked I missed 435 since I was actually able to pull it to my knees. I have a video of my 435 failed attempt if any want to critique my form

Press max went from 170 to 185.

I was even attempting a record in chin-ups but near the beginning of the log, I went 10/10/8/7/5/5/5 with heavy cheating.
Yesterday I did 8 strict sets of 10 reps pulling that **** down to my nipples. I could have done more.

My ending measurements were

Waist 31.5" (down from 32.5")
Arm 15.75 (up from 15.5")
Thigh 23.5 (down from 24")
Chest 44" (unchanged)
Calves 15.25" (up from 15")

Overall impressions:
I think this was great. I was really putting on mass in the beginning, nearly 6 pounds in 3 weeks. I injured my ribs at this point and changed to a weight loss diet. I ended up losing 10 pounds in the remaining 5 weeks, while beating on my pre-cycle lift maxes. The most notable effect of follidrone was the increased vascularity. It always pissed me off that I looked so soft. I have a lot of dry skin conditions and the follidrone made a huge improvement there too. Lastly is stength endurance. I felt I was able to handle more volume during this run.
 
I'd call that damn successful. You dropped 10lbs in 5 weeks and lifts went up. Pretty remarkable. Imagine if you were on a recomp or bulk.
 
Good stuff on your log man, hope your still around. Curious to what kind of work you can do healthy
 
TheMovement said:
Good stuff on your log man, hope your still around. Curious to what kind of work you can do healthy
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The ribs are 100% healed now. It really took 2 months until they didn't pain me when I grapple. I can do all lifts pain-free now. At the moment, I'm playing with my training frequency to work in more sprinting and grappling than I have done in the past. My hamstrings were not recovering when I was squating or deadlifting 3 times a week and grapping 2-3 times a week for an hour and a half. I was also sprinting on the weekends and swimming in afternoons a few times per week. I cut squats and deadlift back for a few week. Now I'm cutting the cardio back and putting frequent squats and deadlift back in.
 
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