Bulkboys Log!!!

[Bulkboy]

hey bulky! Glad to see your still banging away at the iron! keep up the hard training

hey turk! long time no see. how are you brother? any chance of a turk offseason log here at the mecca?

anyways, thanks for the comments guys. im currently just taking time off and enjoying the holidays, havent trained in a week, and will take one more week off before hitting the iron again at monday 4th of january. my joints were killing me, especially my left elbow and right knee, and i felt wore down and training just wasnt that fun anymore, so decided it would be good to take a longer period off now in the holidays when gym hours are tight anyways.

happy christmas and new year to everyone, and ill be back updating soon enough!

 

[Xiva]

Cant wait for you to start logging again.

Anyway when you start lifting, i would suggest you to take 1 aspirin post workout, when you're hitting the lifts that usally make your left elbow and right knee fuck up

It's Fred hatfield that's suggesting the 1 aspirin, it should help you to avoid inflamation and stuff like that.

 

[Bulkboy]

Cycle 6


1)standing shoulder press:

week 1: 3 sets of 5 reps with: (60 kg) (67.5 kg) and (75 kg+)
week 2: 3 sets of 3 reps with: (65 kg) (72.5 kg) and (80 kg+)
week 3: 3 sets of 5/3/1 with: (70 kg) (77.5 kg) and (85 kg+)
week 4: 3 sets of 5 reps with: (42.5kg) (50kg) and (57.5 kg)


1) Deadlift:

week 1: 3 sets of 5 reps with: (135 kg) (155 kg) and (175 kg+)
week 2: 3 sets of 3 reps with: (145 kg) (165 kg) and (185 kg+)
week 3: 3 sets of 5/3/1 with: (155 kg) (175 kg) and (195 kg+)
week 4: 3 sets of 5 reps with: (87.5 kg) (105 kg) and (125 kg)


1) Bench press:

week 1: 3 sets of 5 reps with (87.5 kg) (97.5 kg) and (107.5 kg+)
week 2: 3 sets of 3 reps with (92.5 kg) (102.5 kg) and (112.5 kg+)
week 3: 3 sets of 5/3/1 with (100 kg) (110 kg) and (120 kg+)
week 4: 3 sets of 5 reps with (60 kg) (70 kg) and (80 kg)


1) Squats:

week 1: 3 sets of 5 reps with (120 kg) (135 kg) and (150 kg+)
week 2: 3 sets of 3 reps with (125 kg) (140 kg) and (155 kg+)
week 3: 3 sets of 5/3/1 with (130 kg) (150kg) and (165 kg+)
week 4: 3 sets of 5 reps with (70kg) (85 kg) and (100 kg)

time to do work again front squats are out, squats are in again. ill probably keep doing fronties as assistance work though. ive lowered the weights alittle this cycle as ive taken almost 3 weeks off the weights, and im not really sure where my strenght is at. if i bounce back fast ill increase more next cycle.

 

[Bulkboy]

Today was the first weight session in almost 3 weeks. i do notice ive lost alittle strenght, but all in all it went fine.

5/3/1: Cycle 6: Week 1: Day 1:

general warmup on treadmill for 10 minutes.

Military press:

2 warmup sets

60kgx5
67.5kgx5
75kgx7

Pullups:

mex5 OH
me+5kgx5 OH
me+10kgx5 OH
me+15kgx5 OH
me+20kgx5 OH
mex18 UH head wasnt quite over the bar on the last one, but im still counting it

Dips:

mex5
me+10kgx5
me+20kgx5
me+30kgx5
me+40kgx9
me+50kgx4 surprised myself with those last 2 sets. been awhile since ive done dips regularly.

Seated single arm db extension:

15kgx12 L
15kgx10 R
15kgx10 L
15kgx8 R

that was it. done in an hour. tomorrow deadlifts. until then

 

[jonathan]

again superbe military presses and so on.

 

[Big_Guns_Lance]

Great workout mate even though it's not full tanks. Weights are still heavy. Nice job on the pull-ups and dips-both of which are exercises I lose my strength on after a layoff.

 

[Xiva]

Your MP are just fucking awesome, in genereal your strength is awesome!

What's the weight saying?

 

[El Freako]

Damn, your squat cycle is heavier than mine

 

[Bulkboy]

thank u guys! and xiva, im at 93 kg atm

5/3/1: Cycle 6: Week 1: Day 2:

10 minutes of general warmup on treadmill.

Deadlifts:

2 warmup sets

135kgx5
155kgx5
175kgx6 my deadlift strenght has definetely suffered during the time off. 175 felt way too heavy today.

Glute ham raises: (used a barbell to hold onto. never done these before and i do suck at them)

mex5
mex5
mex4
mex4
mex4 omfg, best hamstring excersise ever!

Barbell lunges:

40kgx20
45kgx20
50kgx20
55kgx15
60kgx15

Shrugs:

1 warmup set

100kgx32

Weighted situps:

me+10kgx20
me+10kgx20
me+10kgx20
me+10kgx20
me+10kgx20


good session. glutes, hams, lower back and abs were toast. thank god tomorrow is an off day.

 

[jonathan]

although you are not satisfied, your deadlift still rocks

 

[tim290280]

So you are doing the GHR old school with your ankles hooked under the barbell?

I do them the same way and they are tough. I can lower under control but can't raise myself off the floor. Can't do calves supersetted with them either as I cramp up on the GHR as a result.

 

[Xiva]

"im at 93 kg atm"

Shiiiittt! Nice, estimated BF?

Me like your DL! <3

 

[Pickle]

dont worry those dead numbers will sky rocket again now ur back especailly with ur doing ghr. fuck yeah buddy!

 

[El Freako]

Phew! I'm still beating your deads.

 

[Bulkboy]

So you are doing the GHR old school with your ankles hooked under the barbell?

I do them the same way and they are tough. I can lower under control but can't raise myself off the floor. Can't do calves supersetted with them either as I cramp up on the GHR as a result.

actually, i hook my ankles in the lat pulldown station. then i grab a a smaller straight bar and push one side into the ground and hold onto it. this way i can actually execute the positive part of the rep.

thanks for the comments guys. and el freako. give me some more time to get back into it, ill be battling with u again soon


todays session. motivation was high, energy was high. strenght on the other hand was low


5/3/1: Cycle 6: Week 1: Day 3:

Bench press:

3 warmup sets

87.5kgx5
97.5kgx5
107.5kgx7

Assistance work:

3 sets of incline bb presses

1 set of bodyweight pushups

5 sets of barbell rows

2 sets of bodyweight chins

2 sets of curls


squats tomorrow. until then

 

[Pickle]

solid benching bulky, keep positive. squat day tommorrow will be amazing.

 

[Xiva]

Looks good champ!
Heavy beanching and a solid choice of assistance work!

I'm sure todays squat will make ya positiv!

Btw, do you have any stats from before you started @ Wendler, i'm thinking 6 cycles back

 

[Bulkboy]

thank u guys! and xiva, here are some stats:

Weight: 93 kg
Height: 176 cm
Bicep: 46 cm
thigh: 71 cm
calf: 45 cm
chest: 120 cm
Waist: 86 cm

before i started wendler i had a front squat of 90 kg for 6. that went up to 140 kg for 3. this was the biggest improvement. the other major improvement was my rep endurance in the deadlift. i went from like 180 for 4 reps to doing 180 kg for 11 at my best. my military press also came up alot. from 70 kg for 8 to 80 kg for 8. obviously, both the front squat and military press improvement comes alot from just doing the movements more. but still, i think ive made some good gains in strenght. what has prolly remained most stagnant is my bench which suck. it was at like 120 for 5 before wendler, at my strongest during wendler i did 130 for 3.

but lets hope more cycles bring about more gains



5/3/1: Cycle 6: Week 1: Day 4:

Squats:

3 warmup sets

120kgx5
135kgx5
150kgx6

Assistance work:

Front squats for 3 sets

Sissy squats for 1 set

Romanian deads for 3 sets

Lying leg curls for 2 sets

Standing calf raises for 3 sets

 

[jonathan]

Weight: 93 kg
Height: 176 cm
Bicep: 46 cm
thigh: 71 cm
calf: 45 cm
chest: 120 cm
Waist: 86 cm

holy cow hahaha
good squating.

 

[Xiva]

Strong session!

Bicep: 46 cm
- AWESOMENESS!