PalmFist Bulking Log

[PalmFist]

Lol I didn't get 5 so I decided some food and a nap would do me well. I'm heading back in about two hours to try again...

 

[Hyde]

LOTS of carbs, stims over vasodilators (as stims enhance CNS firing & this is a 1-rep ordeal). Minimal warmup, gatorade (or other quick carb)/bcaas/electrolytes/creatine all good ideas so muscles are primed. Watch a video of benedikt magnusson on youtube before you leave & think about it the whole way to the gym. I'm serious.

 

[PalmFist]

LOTS of carbs, stims over vasodilators (as stims enhance CNS firing & this is a 1-rep ordeal). Minimal warmup, gatorade (or other quick carb)/bcaas/electrolytes/creatine all good ideas so muscles are primed. Watch a video of benedikt magnusson on youtube before you leave & think about it the whole way to the gym. I'm serious.

Great minds think alike. I'll check some clips out see what the rage is all about!

 

[PalmFist]

Fck it. It's time for a deload week. I got 495 but I feel like I just got jumped by a band of midgets

 

[atanocc]

Fck it. It's time for a deload week. I got 495 but I feel like I just got jumped by a band of midgets

Haha. Yea bruh.. too much of anything aint good. get some rest cuz you cant go Balls out all the time brotha.

 

[IrishSoldier]

Squats weren't as bad as I thought. I get up to around 260 on my squats, any higher than that and I too have that mental block that you described before. I can get up to the 315s 320s but then I start going over my knees and I'm scared to fully sit back because of the weights. All I know is the last thing I wanna do is have high weights and form that I cannot control. Sounds risky

 

[Hyde]

Squats weren't as bad as I thought. I get up to around 260 on my squats, any higher than that and I too have that mental block that you described before. I can get up to the 315s 320s but then I start going over my knees and I'm scared to fully sit back because of the weights. All I know is the last thing I wanna do is have high weights and form that I cannot control. Sounds risky

That's why you PRACTICE with LIGHT WEIGHTS lol. Just use the bar and/or 135 & keep playing with it in a power rack with the safeties set high. Take 5-10 min before a few workouts each week til you feel you're gettin the form down to just practice, then off to your workout. It will make a big difference on squat day; your motor units will be more inclined to do what they've already done a thousand times.

Can also use a bench/box to sit back onto (staying tight like it's not there tho) to get used to sitting back. Works for almost everyone; worked for me. Then you keep using a smaller box/stack of plates til you get to the depth you want, then practice without it.

 

[CountryLiftin]

In it late

 

[Hyde]

Fck it. It's time for a deload week. I got 495 but I feel like I just got jumped by a band of midgets

That's awesome man; I'm calling that a big victory! You should be proud of your effort & accomplishments. Max dead is very stressful - take that deload to heart if you need it.

 

[CountryLiftin]

That's awesome man; I'm calling that a big victory! You should be proud of your effort & accomplishments. Max dead is very stressful - take that deload to heart if you need it.

This. Some times I can kill heavy deads and be fine and sometimes you need the rest. Listen to your body. Take a week if you need it. If you only need 3 days take 3. Healing is more important that working the muscles. You never get stronger if yours muscles don't recover and rebuild. And you won't make progress if you get run down.

Congrats on the dead. Any reason you didn't just add 5 more? 500 is a big marker and you feel awesome once you can say you have a 500 pull. I'm going for 6 now and it seems insane knowing how heavy 5, 525, and 550 were. Lol. Keep killing it man.

Btw good squat advice above. I recently completely overhauled my squat form and decided to quit cheating myself and its so worth it. Go deep. Sit back. Focus on form and cues and get smart and strong. Then hammer those heavy weights once it's down.

 

[iparatroop]

Even the world's fastest drivers have to stop to refuel.

 

[CJ_Xfit89]

I find a good squat will leave you winded.

I like a big inhale at thw top of the eccentric, then when getting to the sticky point, point of no return in the concentric,exhale and push through the bottom of your feet.

The air acts like a cushion and propels you up. Quiet fascinating

 

[PalmFist]

 

[PalmFist]

Sowwy gents, been busy over the weekend. Now the job hunt continues. Got some good shyt lined up this week. Decent pay, in an office, with regular work hours, YUTTT!

I owe my WFR review, slacked of on that one...

Felt and heard a nasty pop in my R shoulder Sat night. Felt off Sunday but yesterday I did a slay sesh circuit of HIIT followed by max rep pullups then max rep flat bench at 135 then weighted crunch machine, X2. Fck pain...

Day ???
Feel good circuit x2
- 10 min HIIT sprint/jog (weight vest)
- pullups- 21, 25 (@bw)
- bench- 46, 35 (@135)
- ABZ- 25@40, 35@30

Weight vest almost done:

Still needs Punisher logo...

Picked up two more vials of test 250!!!

 

[PalmFist]

This. Some times I can kill heavy deads and be fine and sometimes you need the rest. Listen to your body. Take a week if you need it. If you only need 3 days take 3. Healing is more important that working the muscles. You never get stronger if yours muscles don't recover and rebuild. And you won't make progress if you get run down.

Congrats on the dead. Any reason you didn't just add 5 more? 500 is a big marker and you feel awesome once you can say you have a 500 pull. I'm going for 6 now and it seems insane knowing how heavy 5, 525, and 550 were. Lol. Keep killing it man.

Btw good squat advice above. I recently completely overhauled my squat form and decided to quit cheating myself and its so worth it. Go deep. Sit back. Focus on form and cues and get smart and strong. Then hammer those heavy weights once it's down.

Cuz when you get to your max those 5 lbs look like the world! Lol

 

[iparatroop]

Sowwy gents, been busy over the weekend. Now the job hunt continues. Got some good shyt lined up this week. Decent pay, in an office, with regular work hours, YUTTT!

I owe my WFR review, slacked of on that one...

Felt and heard a nasty pop in my R shoulder Sat night. Felt off Sunday but yesterday I did a slay sesh circuit of HIIT followed by max rep pullups then max rep flat bench at 135 then weighted crunch machine, X2. Fck pain...

Day ???
Feel good circuit x2
- 10 min HIIT sprint/jog (weight vest)
- pullups- 21, 25 (@bw)
- bench- 46, 35 (@135)
- ABZ- 25@40, 35@30

Weight vest almost done:

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=82919"/>

Still needs Punisher logo...

Picked up two more vials of test 250!!!

Oh the trusty IBA. God that thing was horrible to wear.
How's the shoulder feeling?

 

[PalmFist]

Oh the trusty IBA. God that thing was horrible to wear.
How's the shoulder feeling?

The Interceptor will make a good weight vest, but plate carriers are way better nowadays. 8 lbs dry, and I have additional inserts that take it to 15, then I can add more using loops. The other one I have is too small now that I've put on some lbs...

Shoulder is still in twerk mode. Meh. Doc told me to ice and medicate then continue therapy and schedule a follow up. May just do surgery if it'll help. I just don't want the downtime...

 

[tyga tyga]

The Interceptor will make a good weight vest, but plate carriers are way better nowadays. 8 lbs dry, and I have additional inserts that take it to 15, then I can add more using loops. The other one I have is too small now that I've put on some lbs...

Shoulder is still in twerk mode. Meh. Doc told me to ice and medicate then continue therapy and schedule a follow up. May just do surgery if it'll help. I just don't want the downtime...

The downtime would be the worst part about it... cuz the pain you get to medicate.. with drugs

 

[tyga tyga]

Have you ever used folli? I know you got down with lr3 before...

Im going to give it a shot in my next pct

 

[PalmFist]

Have you ever used folli? I know you got down with lr3 before...

Im going to give it a shot in my next pct

Nah haven't done that one. I have some ghrh and ghrp left that I'm gonna start pinning again starting tonight. Just 100 of each 3x daily for a month to see if that helps repair the tissues. I'll do localized IM pins in the Delt...

 

[PalmFist]

The downtime would be the worst part about it... cuz the pain you get to medicate.. with drugs

It's been slowly getting worse the last 8 months or so...

 

[CountryLiftin]

Cuz when you get to your max those 5 lbs look like the world! Lol

Haha I feel ya. I know you could do it

 

[PalmFist]

Haha I feel ya. I know you could do it

Thanks for the confidence. I was thoroughly impressed with 495. It wasn't easy

 

[CountryLiftin]

Thanks for the confidence. I was thoroughly impressed with 495. It wasn't easy

It's definitely not an easy lift and a 500 DL is a big milestone in strength.

 

[iparatroop]

I can get 495 if I total 2 lifts.

 

[CountryLiftin]

I can get 495 if I total 2 lifts.

Curls and weighted pull-ups?

 

[PalmFist]

Lol. Hardy har har

 

[IrishSoldier]

I have the weakest deadlift on these entire forums. Wish I could be mad over 495lb deadlift!

 

[Hyde]

Thanks for the confidence. I was thoroughly impressed with 495. It wasn't easy

But I am.

Girls never seem to go for that line.

5 plates/per side is a good milestone man. The first time I pulled 405 I felt like I was proving that I have what it takes to at least not be a total p*$$y. Hitting 5 pps felt like I was starting to differentiate myself from the average gym joe in the deadlift. Every pps kinda puts you in another tier I guess, mentally - and as the plates keep coming the company gets thinner & thinner. 585 would be great for me.

 

[iparatroop]

I have the weakest deadlift on these entire forums. Wish I could be mad over 495lb deadlift!

I doubt this is true. What I will say though is that if you go at a weight with confidence, you stand a way better chance at pulling it than you would if you just knew you couldn't do it.

 

[kenpoengineer]

Pulling 495! Holy mackerel PF! Nice job brother! Makes my 325 seem like child's play!

 

[chefbo]

awesome job palm man of steel!

 

[CountryLiftin]

But I am.

Girls never seem to go for that line.

5 plates/per side is a good milestone man. The first time I pulled 405 I felt like I was proving that I have what it takes to at least not be a total p*$$y. Hitting 5 pps felt like I was starting to differentiate myself from the average gym joe in the deadlift. Every pps kinda puts you in another tier I guess, mentally - and as the plates keep coming the company gets thinner & thinner. 585 would be great for me.

You got a log big guy?

 

[Hyde]

You got a log big guy?

Nope, was supposed to be logging a tbooster & l lcarn l tart for Myodyne but they backed off the board the 2nd day I was on their products....I was getting all jazzed up too! But still continuing with the round of 5/3/1 training I started back up.

 

[CountryLiftin]

Nope, was supposed to be logging a tbooster & l lcarn l tart for Myodyne but they backed off the board the 2nd day I was on their products....I was getting all jazzed up too! But still continuing with the round of 5/3/1 training I started back up.

you should just start a general one then. Would be stokked to check it out. 5/3/1 here too.

 

[tyga tyga]

Palmz is MIA

 

[CJ_Xfit89]

Lol

 

[PalmFist]

I be back on it nyuckas...

Took a deload week last week. And by deload I mean nothing, except lots of ice cream and donuts and not even thinking about macros (despite the junk food I didnt really eat enough to maintain). I ended up taking the extra time I had to landing one fulltime and one part time job; gonna skip fall semester and just work until my wife graduates with her masters in the fall. It got to the point last saturday that I began contemplating getting off cycle, skipping the gym for a month and getting fat and lazy. Then I came to my senses and did some sprints on Sunday to get my passion back. I did five sets of sprints, like 45 seconds on and about 2 minutes of jogging. That shyt kicked my ass hard, plus it was like 100 out so that didnt help, but Im back...

Started a new 531 program with the periodization bible on Monday. Ill get those workouts up in a min. Feeling good, shoulder still ackin a fool but Ill address that once I have some time off, aint no rest for the wicked...

Weight vest is done as well, Ill post a pic in the morn...

 

[PalmFist]

Monday June 24

BENCH DAY
Bench
10@135, 8@185, 5@225, 5@275, 5@275, 10@275
Incline DB Bench (1:00 rest)
15@70, 14@70, 10@70, 10@70, 10@70
Pullups, not chins (1:00)
10, 10, 10, 10, 10
Pushdowns (neutral grip one handed)
12@40 x 5 (1:00)

 

[PalmFist]

Tuesday June 25

ATG SQUAT
10@bar, 10@135, 8@225, 5@275, 5@275, 10@275
BACK RAISE
10@bw X 5
LEG EXT
20@160, 16, 15, 14, 20
PLANKS
5 X (0:30/0:30)

 

[CJ_Xfit89]

Scott is back

 

[kenpoengineer]

We were getting worried for you Scott. Glad to see you back killing those weights. Advice from an old fugger: "You have nothing without your health!" So, no fat slob for you! Put the donut down and lift something heavy! Lol

What is wife getting her masters in? Sounds like you both have a good plan.

 

[atanocc]

Muhh niggkuhh wuttup mang. That week off did some justice huh

 

[iparatroop]

We all need to disappear for a while man. Welcome back. Time to get back to work. And get that shoulder looked at. An injured marine is a liability more than he is an asset. Something I learned as a wee young lad.

 

[PalmFist]

Scott is back

Yezzir

 

[PalmFist]

We were getting worried for you Scott. Glad to see you back killing those weights. Advice from an old fugger: "You have nothing without your health!" So, no fat slob for you! Put the donut down and lift something heavy! Lol

What is wife getting her masters in? Sounds like you both have a good plan.

Donuts are good though!

Masters in Counseling. As in licensed therapist. It's a good fit for her. I think she's the hardest working of her group. A lot of them sound like they just did it for a laid back well paying job, then they realize its actually a ton of work and switch programs

 

[PalmFist]

Muhh niggkuhh wuttup mang. That week off did some justice huh

Good things

 

[PalmFist]

We all need to disappear for a while man. Welcome back. Time to get back to work. And get that shoulder looked at. An injured marine is a liability more than he is an asset. Something I learned as a wee young lad.

Thanks pardner

I'm not a Marine in a professional capacity anymore but I track what your laying down

 

[tyga tyga]

I track what your laying down

Spoken like a true militant lol

 

[iparatroop]

Thanks pardner

I'm not a Marine in a professional capacity anymore but I track what your laying down

So you smell what I'm steppin in then?
I know you're not in anymore, but I've always heard "once a jarrine, always a jarrine"