Bulkboys Log!!!

[Bulkboy]

5/3/1: Week 1: Day 2: Deadlifts:

general warmup

Deadlifts:

2 warmup sets

115kgx5
135kgx5
155kgx6 deadlifting without straps is gonna take some time getting used to i can already tell

Barbell shrugs: (always felt shrugs helped my lockout on deads, so these will be kept in the arsenal permanently)

155kgx12
155kgx12

good mornings:

80kgx8
80kgx8
80kgx8 wow, these fried my lower back today, in a good way

db side lateral raises:

17.5kgx15
17.5kgx15
17.5kgx15

crunches:

mex60
mex40

at the end i did some grip work, static holds with a bar loaded with 120 kg. also i practised my front squat technique with just the bar. i have to have the technique in by friday when ill be doing them as my main lift. felt like i really got the hang of em at the end, so we'll see

overall a great session today, done in like an hour. nothing heavy or exhausting, but it just felt great, had a solid pump in my lower back and traps at the end. feel like im on my way out of the overreaching zone, and back into the zone where training is fun again.

 

[ironheart]

good session bulky. looking forward to see how the new training program work out for you. and it was about time you let go of the straps on the deadlifts, get some chalk instead. does'nt take long for you r grip to catch up, and that'll add some size to your forearms. keep up the good work buddy.

 

[El Freako]

If you want grip strength then try carrying a tv for 3km. Its brutal on your forearms!

 

[miamiracing]

If you want grip strength then try carrying a tv for 3km. Its brutal on your forearms!

lol

why not just some farmers walk ? that will do it too

good workout bulky, keep pushing your weights man

avi looks good too. sexy legs

 

[Natzo]

great workout Bulky! just keep insisting in the grip strenght , it will come!


good job!

 

[Big_Guns_Lance]

Nice workout pal. Those shrugs are heavy! did u use straps on them?

 

[PrinceVegeta]

Nice strong session man! one question though, i just read the 5/3/1 manual, and he says do not change the main lifts, may i ask why u do fronties instead of normal squats?

 

[Bulkboy]

Ironheart: thanks buddy, ye it was about time. my grip has some catching up to do thats for sure

El freako: sounds brutal, but not very kozy:/ i think ill stick with the static holds and ditching off the straps for now.

Miami: thanks for checking in bud. appreciate it, glad u approve of it.

Natzo: thanks man, ye it will come. ive just gotten so used to straps that im gonna need some time adapting to it.

Big guns: thanks bro ye i did strap up for shrugs. thats the one movement i feel i need em. but i may actually ditch em on that movement too eventually.

Prince: thanks for commenting man. as i said in the chat. the reasoning behind leaving the back squats are many. first off all i dont feel its optimal in regards to leg development. it hits the glutes very hard which i dont want much more off to be honest. and also, it loads the spine very heavy, which is not good for longevity in this sport. i dont think me substituting the old back squat for front squat has any negative impact as long as i progress weight wise, and do the movement correctly. nobody can really tell me what is optimal for my body, not even wendler and also this is a test period. i may do the old back squat at a later stage. but for now im more conserned with leg development, than hips and glute development. im not a powerlifter, and have no intentions of competing in the near future. so the back squat isnt essential for me.

 

[Bulkboy]

5/3/1: Week 1: Day 3: Bench press

Bench press:

general warmup, lateral complex, and some rope jumping.

3 warmup sets

77,5kgx5
90kgx5
102,5kgx11 (wasnt gonna stop at 5 here. didnt hit failure, could prolly have done 2-3 more, but as wendler says, its good to leave alittle in the tank)

Incline smith press: (high incline, around 60 degrees)

75kgx10
75kgx10

Pullups:

mex10(overhand)
mex10(overhand)
mex10(overhand)
mex8(underhand)
mex8(underhand)
mex7(underhand) (christ these massacred my upper back today. also, i found im weaker in the underhand version than the overhand as of now. havent done it in several months, and found my biceps giving out pretty quickly)

Barbell rows:

100kgx12
100kgx10 (actually ditched the straps on this one today as well, grip was fucked after the pullups though.)

amazing session. my upper back was ridicolously pumped. almost to the point of painful...

 

[PrinceVegeta]

Nice session there man, great benching and strong pullups!

 

[Natzo]

good bench Bulk! insane pullups!! FUCKING INSANE!!

keep up the good work , how do you feel now that week one has ended?

 

[El Freako]

Good session Bulky. I won't comment on the weights because I know the first week of 5/3/1 isn't going to be spectacular.

Try pinch-gripping with plates for grip as well.

 

[Bulkboy]

5/3/1: Week 1: Day 4: Front squats

warmup on the treadmill

Front squats:

2 warmup sets

85kgx5
97,5kgx5
110kgx5 went ok, did have alittle problem with the bar rolling forward at the last set. prolly because i placed the bar to far out on my shoulders. managed to stabilize it and finish the set though. gotta keep doing these and the technique will come. just hope i get more comfortable as i go along.

smith squats:

95kgx10
95kgx10
95kgx10
95kgx10

lying leg curls:

40kgx10
40kgx10
40kgx10
40kgx10

standing calf raises:

200kgx25
200kgx25

last session of the week. some heavier weights coming next week feels good so far.

 

[Natzo]

First time you do Front Squats and you tottaly pwened me!!

not good!


great first week Bulk

 

[PrinceVegeta]

Solid leg session man! those fronties are heavy!

 

[El Freako]

Smith squats?

 

[Bulkboy]

Smith squats?

haha, expected reaction from u dude i dont have a leg press at my gym, so i had to substitute lol. ill do regular squats or boxies instead next time.

thanks for checking in everybody

 

[Bulkboy]

5/3/1: Week 2: Day 1: Military press

general warmup

MP:

2 warmup sets

55kgx3
65kgx3
72,5kgx10

Pullups:

mex11 overhand
mex11 overhand
mex10 overhand
mex10 overhand
mex10 overhand
mex8 underhand

Close grip benchpress:

1 warmup set

90kgx10
90kgx10

scullcrushers:

40kgx10
40kgx10

thats it

 

[PrinceVegeta]

Awesome session man, strong MP's and pullups! keep it up man

 

[El Freako]

10 x 72.5kg on the MP, nice work Bulky!