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Ye totally agree, people really do get the head up their asses tracking macros, usually people who in reality just need to eat some food in the first place.

 

I wouldn't mind dropping some weight to start if it means the bulk I'mgoing to do means a little leaner mass. Though the thought of eating bulking food in the food window scares me

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Tues-5th-June Cycle 6 Week 1 (3x5)

 

Worked this morning so up early, does suck a little not eating getting up so early but keeping busy helps. 

 

Main lift: 

Squats: (warm up sets 55kg x5 70kg x5 82.5kg x3) 90kgx5 105kgx5 117.5kgx5

 

Assistance:

Leg press:  3x15 at 150kg 2x15 at 100kg

Standing hamstring curls (superset with leg press): 4x12

Leg extensions: 56 plate 2x22 49 plate 2x12 

Reverse hypers (superset with leg extensions): 4x12

 

Tried to do some hanging leg raises for abs but my back wasn't having any of it.

 

Summary:

Session was good, after squats I moved to leg press & again had no clue what to lift. Though it's not to be over thought its still good to have some numbers in mind. 150kg for 3x15 isn't bad going, it's just a little weird hitting more sets/reps...I keep wanting to go heavy but these assistance sets are meant to be for more reps ect.

 

Broke my fast with a pretty protein, carb heavy meal & I'm fighting to stay awake...

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Thurs-7th-June cycle 6 Week 1 (3x5) Wendler's bodybuilding template

 

Main lift:

Bench press: (warm up sets 40kg x5 50kg x5 60kg x5) 67.5kg x5 77.5kg x5 87.5kg x5

 

Assistance:

Dips: body weight (90kg) x12 20k plate x12 15kg plate x12 10kg plate x12

 

Dumbbell press:  24kg's 2x10 flat 2x10 incline 

 

Push downs 21.6 plate 4x20   17 plate x20

 

Hammer strength machine chest press: 2x10 20 plates

Hammer strength incline chest press: 2x10 

 

Summary:

So this session ended up being a mess, mainly because pulling the dumbbells up onto my knees from the floor was enough to set my back off. I'm highly annoyed I did dumbbell pressing over push ups which I'd planned to do.

 

Also I have discovered my shoulders dislike any type of chest fly movement. I think if I do train this way again I'll have to look things which avoid me picking things up from the floor. I actually can't see me doing this kinda thing ever again. 

 

No ab work as my back is killing me, not sure where this leaves me deadlifting tomorrow. Think I'll do it Saturday now & again I'm questioning deadlifts in general.

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No 5/3/1 today....no deadlift & this was I guess a "back" day. Next week I'm going back to boring but big.

No deadlifting this week as my lower backs awful again.

 

So this means I'm done with trying to progress  on deads for the foreseeable. All I'm going to do is lift 100kg 2x5 (with warm up sets) on deadlift day until I see the doctor about my back. Most defiantly a disc problem

 

My shoulders are still sore so today was more me pottering about the gym doing bits & pieces. Be glad to be back on bbb with proper programming.

 

Pull ups: 20 reps wide 10 hammer & left it at that, shoulders complaining.

 

MTS Hammer strength row...4x12

 

Dumbbell rows: per arm 34kg x10 32kg x10 28kg x10 22kg x10

 

Cable narrow row: 3x10

 

Abs: hammer strength crunch +15kg 30 reps/side bends 30 reps a side with 20kg plate & 30 crunches.

 

Can't be fucked to list what plates, bbb next wk & can wait.

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Mon-11th-June cycle 6 week 2 (3x3)

 

Up at 5:00, food packed/bagel coffee & 4 scrambled eggs eaten with a coffee. I slipped on my water proof jacket & stomped to work. Just over two miles with my back pack full.

 

Pretty  busy day but in the gym for 19:20...

 

Main lift:

OHP: (warm up sets 22.5kg x5 30kg x5 35kg x5) 40kg x3 45kg x3 52.5x3 +5

 

Assistance:

OHP boring but big: 40kg x10 35kg 2x10 30kg 2x10

 

Pull ups: 40 reps wide 10 reps hammer...all between OHP sets

 

Narrow cable rows: 3x10 (extra back work)

 

Cable bicep curls: 3 plate drop set of 10 reps...so x2 this.

 

Summary: 

Smashed this today, loved getting back to bbb...I kidded about never doing curls to a pal & he said its because I'm crap at them. Kinda funny when I curled almost the whole stack for a 30 rep drop set twice hahaha

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Tues-12th-June

 

Missioned up to walk to work again. 40 ish min walk mostly up hill so it's a cheeky bit of conditioning with my back pack on with my foods & gym gear inside.

 

Main lift: 

 

Deadlift: (warm up sets 60kg x5 70kg x5 80kg x5) 100kg 2x5 

 

Assistance:

Front squats programmed: 60kg x8 70kg x8 80kg x6

Leg press: 4x15 at 100kg

Standing hamstring curls: 4x12 (between front squat sets)

 

Hanging knees raises: 3x10....felt loads better than full hanging leg raises, easier on my back for sure.

 

Summary:

 

So that is basically all  I'm doing deadlift wise until I know for sure what's going on with my back....feeling rather dejected I can't deadlift properly but I need to get fixed :/ the work easy easy enough, which of course is the point of it. No more programming deadlifts:(

 

Everything else was nice, front squats were great. Leg extension was out of order so I just threw an easy weight on the leg press for a final little burn out, super set along with standing hamstring curls.

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Not sure if they offer treatments with the DRX-9000 spinal decompression machine in England (I know that some countries have pulled it from being offered because "the science does not support the claims"), but if you can find a way to get access to one, it might just change your life as far as how your lower back feels.

 

Here, it'll set you back $100-$125 per 22 minute session (as insurance won't cover it), but being where you're from, I'd suspect that you won't have the same problem with expenses should you find a way to get access to one, unless your health care system doesn't cover chiropractic-type treatments. Definitely worth a check, I can't talk about it enough for how much it saved me from being crippled before I'd get to be 40!

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I'm planning on seeing the GP asap VE so hopefully it'll mean a referral & a scan.

I will mention the machine to see if any are in the area the GP may know of.

 

I'm hoping some proper physio ect will correct it but if it is disc related, which I'm now 99% certain of I doubt it'll help. Osteopath has done nothing for me

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Thurs-14th-June cycle 6 week 2 (3x3)

 

Had a lay in thank fuck...so tired 

 

Main lift:

 

Bench press: (warm up sets 40kg x5 50kg x5 60kg x5) 72.5kg x3 82.5kg x3 92.5kg x3+4

 

Assistance:

 

Bench press: boring but big 72.5kg x10 62.5kg 2x10 52.5kg 2x10

 

Dumbbell rows: (per arm) 34kg x10 32kg x10 30kg x10  24kg x20 (performed as a Krock row)

 

Chin ups: 20 rep chins 10 reps hammers 20 reps narrow over hand grip lat pull down...switched to these as my right lat is sore

 

Tricep push downs: (extra tricep work) 4x15

 

Summary:

 

I'm feeling generally beat up atm. My right lat/armpit,shoulder area is a little sore. Bench felt heavy today & it was a struggle at the top set, I think it's time for a re-plot of my lifts...have gone 6 cycles so that's good going.

 

Did the tricep work because OHP is becoming a struggle so want to strength for when I re-program.

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Fri-16th-June cycle 6 week 2 (3x3)

 

So I'm not 100% sure my eating (in take wise) has been as good lately. Will have to keep on top of this.

 

So I'am feeling a little beat up. Have a few niggles so I think it's time to reprogram, will complete this last gaining week, deload & reprogram. The weights are fine in cycle 7 but trying to look at the future, not just a couple of cycles.

 

Main lift:

Squats: (warm up sets 55kg x5 70kg x5 82.5kg x5) 97.5ky x3 112kg x3 125kg x3

Assistance:

Squats: boring but big 97.5kg x10 82.5kg 2x10 70kg 2x10

Standing hamstring curls: 4x12

 

Abs: hanging knees raises (feels so much better on my back)

 

Summary:

As above really, also had my back cracked Thursday so prob why I wasn't really feeling this today. Just dragged Myself through it, had no pre idea of anything past the 3 reps.

 

As for next week (5/3/1 week) I may hit the core lift & just go do some machine work. Start a little recovery week prior to deload ready for reprogram.

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Cheers Robert, 6 months off this current cycle so that's pretty good going. The coming weights are do-able but stuff like my right lat, groin & back are just taking a little to long to recover so I think it's time to strip a little weight off, work up in a couple of cycles to where I'am now & gain again:)

 

I benched 90kg easily for 7 reps holding back & I could hardly get my 3rd rep out on 92.5kg this week...just things like that so time to be prudent 

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Mon-18th-June cycle 6 week 3 (5/3/1)

 

In all honesty in shattered, 12hr night shift then right to training. Started work at 19:00 & didn't get a break till 4:30...

 

Main lift:

 

OHP: (warm up sets 22.5kg x5 30kg x5 35kg x5) 42.5kg x5 50kg x3 55kg x1+4

 

Assistance:

 

OHP: boring but up 40kg x10 35kg 2x10 30kg 2x10

Pull ups: 40 wide grips 10 hammer grips

Cable rows: 4x10

 

Abs: side bends 30 reps aside with 20kg plate/hammer strength crunch machine with 15kg loaded 30 reps/ 30 crunches

 

Summary:

 

Had to drag my ass through this after the main lift & pull ups. Not on my game, as in strength lacking but working nights then lifting....Job done

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Good training, I wouldn't worry too much about the benching.

 

90x7 then 92.5x3... just the way it goes sometimes. I got 100x10 once (on my YouTube channel I think), just one of those great sessions where everything clicked into place; best I have ever managed in a meet is 105 ~ WTF ?!

 

Just keep plugging away, you are doing great.

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Ye mini I'm not stressing to much...I do loads of barbell work, even my assistance & I think it's just ever so slightly catching up with me. So as to be prudent I'll reprogram the lifts, no point struggling with heavier weight.

 

I have noticed my bench has become narrower with each passing week, my grips moved in well over an inch so again it pointing to my lat/shoulder being tight!

 

Your numbers are always well over your body weight! Great stuff

 

Thanks for the encouragement! As Always hope you & the family are well

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Your numbers are always well over your body weight! Great stuff

 

Thanks for the encouragement! As Always hope you & the family are well

Family are great thanks, had our daughters 6th Birthday this weekend just gone.

 

I'm trying to get close to a 2xbw bench, that's been a goal for as long as I can remember. 120kg is my current 1RM. Squat will be over 2xbw and DL around the 3xbw mark. Not astounding lifts but if I can put them all together it will give me a bloody good total haha.

 

Hope you are having a great week, you had a decent weekend? Was gonna ask as well if you are on Facebook?

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Tues-19th-June cycle 6 week 3 (no 5/3/1)

 

Managed to get about four hours sleep yesterday day & a full nights sleep so in all caught up a few hours. Def over tired as I had no appetite/will power for food yesterday.

 

Again just light deadlifts due to my lower back issue.

 

Mainlift:

 

Deadlift: (warm up sets 60kg x5 70kg x5 80kg x5) 100kg 2x5

 

Assistance:

 

Front sqauts: (programmed) 65kg x5 75kg x5 85kg x5

Standing hamstring curls: 4x12

Leg extension: 4x10

 

Abs: hanging knee raises 3x10

 

Summary:

Front squat was strong, no problem. Not much else to say really...

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