Bulkboys Log!!!

[Big_Guns_Lance]

LOL Bulky getting carried away

I think you had a great sesh. PR on the bench which is sweet, great pull-ups and solid BB rows. I hear ya on the grip side. I really struggled tonight holding onto my water bottle and pen let alone the barbell I can't seem to understand if it's my forearms which are weak or they just pump up to fuck i litterally can't hold shit! Anyways, looking forward to the next workout mate :gaysign:

 

[miamiracing]

great pressing man! very impressive

 

[Bulkboy]

Lance: haha, ye i did get alittle carried away. had alot of power today ye the grip thing is annoying. today suddenly my forearms just pumped up massively, and holding 105 lousy kgs overhand, suddenly became a hazzle. it comes with time mate

Miami: thanks man, appreciate the support

 

[Bulkboy]

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

general warmup on bike...

Front squats:

3 warmup sets

97,5kgx5
110kgx3
122,5kgx3

Olympic squats: (60 seconds rest between sets here)

140kgx10
140kgx8
140kgx7
70kgx2 minutes. (set my cell phone alarm to ring after 2 minutes, and squatted until it rang. think i got somewhere between 25-30 reps. it was beyond brutal, especially since i barely rested after the last 140 kg set. did em breathing style, and when i was done my legs gave completely out, and i had to lay down in order to not vomit )

Lying leg curls:

30kgx6
30kgx6
30kgx6

Standing calf raises:

200kgx31
200kgx19 ss with seated calf raises with a 40 kg db for 30 reps

Crunches:

mex68
mex28

in the end i did cardio on the bike. 25 minutes moderate intensity. my legs were so fried i had to take it easy

 

[Big_Guns_Lance]

Fuck man what a workout! you crazy man doing squats for 2 minutes straight and after your final set of squats! lol Good job on the front squats also. How you liking them?

 

[El Freako]

Are you able to do more reps on the final set or is 3 all you have in you?

 

[Bulkboy]

Lance: thanks mate the front squats are going ok, still the technique is something i need to improve

Freako: well, to put it this way. had it been a question of leg strenght i could have done more no doubt. but the technique is something im still trying to master properly. its coming along, but im not pushing myself to failure on the front squats to put it that way. also they are harder than back squats, but ye, i think i could have gotten some more reps had i pushed it

 

[El Freako]

The final sets of each day are meant to be max rep sets, so try and go all out if you can (while still keeping your technique tight).

 

[Bulkboy]

The final sets of each day are meant to be max rep sets, so try and go all out if you can (while still keeping your technique tight).

i dont go to failure on any of my sets. i always stay atleast a rep away(i train alone most of the time). but ye, i know the last set is supposed to be hard. today though, 122,5 kg was a challenging weight to handle technique wise(bar placement on shoulders) i tipped forward alittle on the second rep which made the 3rd rep hard.

anyways, i dont see too much of a problem merely because front squats is an exercise i havent been doing at all until now, and i know ill progress on it no matter what. its all about technique. first time i tried i had trouble front squatting 110 kg. today though 110 kg was a breeze, but 122,5 kg was a new weight and more technically difficult. so dont worry mate, i positively assure u they will come up alot more

 

[El Freako]

If you want to work on your technique then maybe don't change the numbers for the next cycle. You want to be able to beat the rep goal for the last set each time. Wendler reckons you will eventually be beaten by the percentages and then you retest your maxes and start from scratch again.

 

[Bulkboy]

If you want to work on your technique then maybe don't change the numbers for the next cycle. You want to be able to beat the rep goal for the last set each time. Wendler reckons you will eventually be beaten by the percentages and then you retest your maxes and start from scratch again.

but i did beat the rep goal right? the goal was 1 rep, i did 3. ill definetely go up weight wise the next cycle. i see no reason why i shouldnt, considering how much better front squats are feeling each week. ive only done em for 3 weeks

 

[El Freako]

Oops, I thought it was week 2 for some reason.

Carry on...

 

[Bulkboy]

Oops, I thought it was week 2 for some reason.

Carry on...

time sure flies huh honest mistake, i appreciate all input.

one question though freak. how should i go about assistance work next week, which is deload week? should i decrease volume and intensity there as well, or keep it somewhat the same and just deload on the main lifts.

 

[El Freako]

Its all relative to how you want to deload. There are lots of deload options.
1. deloaded lifts, no assistance.
2. deloaded lifts, deloaded assistance.
3. deloaded lifts, reduced assistance volume
4. deloaded lifts, normal assistance.

Its all a matter of what sort of deload you need. I'd suggest 2 or 3 for the first deload then see how you're feeling during the next cycle.

 

[Bulkboy]

^^ok thanks freak. i think ill go with option 3. cut the volume in half or so on my assistance work...

 

[co05]

Woohoo, another 5/3/1er! Nice squats, too

 

[Pickle]

great job on the bench bulkboy
u did heaps good bro i knew ud hit it hard
resist pushing urself too hard this week let ur body recover

 

[Bulkboy]

co05: hey buddy, welcome to my log. ye, 5/3/1 ftw ill be sure to check ur log

Pickle: i think u light a fire in me on that bench day mate ye i wont be pushing hard during my deload week. main lifts will be all light, assistance work will be cut back aswell. my body needs it.

 

[Bulkboy]

5/3/1: Week 4: Day 1: Military press:

MP:

1 warmup set

32,5kgx5
40kgx5
50kgx5

Pullups:

mex10
mex10
mex10

Close grip bench:

1 warmup set

100kgx8
100kgx8

Pushdowns:

35kgx14

that was it, easy deload session.

did cardio in the end, HIIT. 1 minute running, 1 minute walking. repeated 4 times for a total of 10 minutes.

 

[ironheart]

nice easy session buddy. your muscles should be well rested and ready to take some heavy pwnage for your next session