Bulkboys Log!!!

[Bulkboy]

Great job man. Those bench presses are awesome and then you followed it up with some cgb. Good stuff.

And you should carry on doing skullcrushers the way you did em today. best way, all the stress is on the tri's!

thanks man=) ye its amazing how much better these feel, than when doing em to the forehead. i get a much better stretch, i feel it alot more in the tris. and also, it feels like its putting less stress on the elbows. 3 sets today was enough to blow my tris up like hell.

 

[Maxmonzter]

good job on doing the workout while not being there, been there. but impressive session never the less

 

[El Freako]

Awesome benches matey!

 

[ironheart]

another good session bro. eventho you were'nt quite in the zone you still put in a good effort. solid amount of weight on the bench press and to follow up with CG bench press. overall a good job buddy!

 

[Natzo]

great military presses! huge!

 

[Big_Guns_Lance]

 

[Natzo]

someone is taking time off...

 

[Bulkboy]

someone is taking time off...

ye, im taking some time off now, just been tired of training lately, and inconsistent with my diet as well. hopefully ill be back in the gym on monday and start updating again. ill take the weekend off.

may start a new program on monday too. c ya around guys

 

[Natzo]

ye, im taking some time off now, just been tired of training lately, and inconsistent with my diet as well. hopefully ill be back in the gym on monday and start updating again. ill take the weekend off.

may start a new program on monday too. c ya around guys

new program?

getting rid of the the upper/ lower? what are you cooking bro?

 

[Bulkboy]

new program?

getting rid of the the upper/ lower? what are you cooking bro?

ye ive been doing that same upper lower split since mars, so figured it was time for a change. ive got several methodologies im considering atm. here they are:

1) the 5/3/1 method
2) advanced german volume training ( did german volume training once and liked it)
3) bodypart split ala what JB is doing(minimum rest between sets, and just training till my body needs rest)
4) continuation of the upper lower split, just 3 days a week, which means it will alternate, one week lower body twice, and the next week upper twice.
5) fullbody 3 times a week.

as of right now, the 5/3/1 method is the most likely. its simple, and thats what i need right now. but ill probably read up more in the weekend, and decide what im going for sometime by tomorrow.

 

[Natzo]

ye ive been doing that same upper lower split since mars, so figured it was time for a change. ive got several methodologies im considering atm. here they are:

1) the 5/3/1 method
2) advanced german volume training ( did german volume training once and liked it)
3) bodypart split ala what JB is doing(minimum rest between sets, and just training till my body needs rest)
4) continuation of the upper lower split, just 3 days a week, which means it will alternate, one week lower body twice, and the next week upper twice.
5) fullbody 3 times a week.

as of right now, the 5/3/1 method is the most likely. its simple, and thats what i need right now. but ill probably read up more in the weekend, and decide what im going for sometime by tomorrow.

being a volume guy..

 

[Bulkboy]

well, tomorrow its on. im starting 5/3/1

here are the weights and exercises ill be using, laid out for the next 4 weeks. the weights may seem alittle low, but the program tells u to estimate the weights from 90% of ur 1rm.

90% of my rm for the different exercises are:

bench press: 120 kg
standing shoulder press: 81 kg
front squat: 130 kg (this one is very uncertain seeing as i havent done it much, but i substracted a fair bit from my regular squat just in case)
deadlift: 180 kg (200 kg is my best pull without straps and i will continue pulling without straps)

Monday:

Workout 1:

1)standing shoulder press:

week 1: 3 sets of 5 reps with: (52,5 kg) (60 kg) and (70 kg+)
week 2: 3 sets of 3 reps with: (55 kg) (65 kg) and (72,5 kg+)
week 3: 3 sets of 5/3/1 with: (60 kg) (70 kg) and (77,5 kg+)
week 4: 3 sets of 5 reps with: (32,5kg) (40kg) and (50 kg)

2 assistance moves each for 5 sets of 8-20 reps. one tricep movement, and one upper back movement. im thinking close grip bench or scullcrushers, and definetely pullups.


Thuesday:

Workout 2:

1) Deadlift:

week 1: 3 sets of 5 reps with: (115 kg) (135 kg) and (155 kg+)
week 2: 3 sets of 3 reps with: (125 kg) (145 kg) and (162,5 kg+)
week 3: 3 sets of 5/3/1 with: (135 kg) (155 kg) and (172,5 kg+)
week 4: 3 sets of 5 reps with: (72,5 kg) (90 kg) and (110 kg)

2 assistance moves for each 5 sets of 8-20. one for lower back and one for abdominals. good mornings and crunches here.

wednesday off.

Thursday

Workout 3:

1) Bench press:

week 1: 3 sets of 5 reps with (77,5 kg) (90 kg) and (102,5 kg+)
week 2: 3 sets of 3 reps with (85 kg) (95 kg) and (107,5 kg+)
week 3: 3 sets of 5/3/1 with (90 kg) (102,5 kg) and (115 kg+)
week 4: 3 sets of 5 reps with (50 kg) (60 kg) and (72,5 kg)

2 assistance movements each for 5 sets of 8-20 reps. one for chest, and one for upper back. im thinking barbell rows and incline dumbell presses.

Friday

Workout 4:

1) Front squats:

week 1: 3 sets of 5 reps with (85 kg) (97,5 kg) and (110 kg+)
week 2: 3 sets of 3 reps with (90 kg) (105 kg) and (117,5 kg+)
week 3: 3 sets of 5/3/1 with (97,5 kg) (110kg) and (122,5 kg+)
week 4: 3 sets of 5 reps with (52,5kg) (65 kg) and (77,5 kg)



there it is the training plan i will be following the next 4 weeks when the 4th deload week is over wendler says to recalculate the weights from a rm that is 10 pounds above what u started with in the dead and squat, and 5 pounds for the bench and shoulder press.

Im starting tomorrow with military press, pullups and some close grip bench me thinks. looking forward to it

 

[El Freako]

*Waits eagerly*

 

[tim290280]

Looking forward to seeing how you go with this. I still haven't found a free version of the manual, I was sure I had it on my harddrive......

 

[Natzo]

oH BOY I want to see this!!

program looks solid and well designed.

 

[Bulkboy]

thanks for the encouragement guys. first session today. felt good.

5/3/1: month 1, week 1, day 1:

Military press:

2 warmup sets

52,5kgx5
60 kgx5
70kgx8

Close grip bench press:

80kgx10
80kgx10
80kgx10
80kgx7
80kgx7

Pullups:

mex10
mex10
mex10
mex10
mex10

i was done in like 40 minutes, and did feel a need to do more. but if i want the program to work i guess i gotta do it by the book. wendler says no more than 10 sets of assistance work, so thats how it is.

 

[El Freako]

Good session mate, nice extra reps on the MP.

 

[Big_Guns_Lance]

Program looks pretty good mate.

First workout looks solid. heavy MP's and CGP is great too!

 

[PrinceVegeta]

First workout and you nailed it! awesome man! keep it up

 

[Natzo]

men those militarys.. awesome!


Follow the program!