manley125
New member
Well actually i started them a few weeks ago sticking to only the compound lifts with no accessory lifts. Things to keep in mind:
-the only supplement i take is a whey protien once a day post wo
-i eat 4500-5000 cals a day. This is a clean bulking cycle so lots of lean meats for me
-i do use chewing tabacco. i know a lot of guys dislike this but i cant tell you for sure if it affects my weights and mass
-taking 2-3min breaks inbetween each set
-lifting monday,wednesday,friday
-starting weight 185 with 7%body fat
first day
squat-135,185, 275 for 5 sets of 5
bench-135,135, 225 for 5x5
barbell rows-135,135, 185 for 5x5
everything ws pretty easy i started my weights lower to get in the groove of things
day 2
squats-135,185, 280 for 5x5
overhead press-45,45, 135 for 5x5
dead lift-135,185,315
everything was good except for my overhead press. i got all the reps but really struggled to keep my form. im doing these standing
day 3
squats-135,185, 285 for 5x5
bench-135,135, 230 for 5x5
barbell rows 135,135, 190 for 5x5
day 4
squat-135,185, 295 for 5x5
over head press-45,95, 145 for 5x5
dead lift-135,225,325
over head press was a lot easyer today. i kept my form good and pressed like a mad man
day 5
squat-135,185,300 for 5x5
bench-135,135,235 for 5x5
barbell rows-135,135, 195 for 5x5
day 6
squat-135,185,305 for 5x5
over head press-45,45, 150 for 5x5
dead-135,225,345
decided to bump up my deadlift a little because it didnt feel like i was lifting heavy enough but the ajustment felt a lot better. Squats are starting to get a little more difficult but i think i can get to 330 ish before i have start to platue. once this happens i will be dropping the weight a little and working past it.
current weight-189
-the only supplement i take is a whey protien once a day post wo
-i eat 4500-5000 cals a day. This is a clean bulking cycle so lots of lean meats for me
-i do use chewing tabacco. i know a lot of guys dislike this but i cant tell you for sure if it affects my weights and mass
-taking 2-3min breaks inbetween each set
-lifting monday,wednesday,friday
-starting weight 185 with 7%body fat
first day
squat-135,185, 275 for 5 sets of 5
bench-135,135, 225 for 5x5
barbell rows-135,135, 185 for 5x5
everything ws pretty easy i started my weights lower to get in the groove of things
day 2
squats-135,185, 280 for 5x5
overhead press-45,45, 135 for 5x5
dead lift-135,185,315
everything was good except for my overhead press. i got all the reps but really struggled to keep my form. im doing these standing
day 3
squats-135,185, 285 for 5x5
bench-135,135, 230 for 5x5
barbell rows 135,135, 190 for 5x5
day 4
squat-135,185, 295 for 5x5
over head press-45,95, 145 for 5x5
dead lift-135,225,325
over head press was a lot easyer today. i kept my form good and pressed like a mad man
day 5
squat-135,185,300 for 5x5
bench-135,135,235 for 5x5
barbell rows-135,135, 195 for 5x5
day 6
squat-135,185,305 for 5x5
over head press-45,45, 150 for 5x5
dead-135,225,345
decided to bump up my deadlift a little because it didnt feel like i was lifting heavy enough but the ajustment felt a lot better. Squats are starting to get a little more difficult but i think i can get to 330 ish before i have start to platue. once this happens i will be dropping the weight a little and working past it.
current weight-189
