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 Post subject: Re: Bulking phase
PostPosted: Sat Aug 11, 2012 3:51 pm 
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Gorilla
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Maybe when you devise a program/write a book what's held in such high esteem within the powerlifting/strength world I'll take more notice of what you have to say...

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 Post subject: Re: Bulking phase
PostPosted: Sat Aug 11, 2012 3:54 pm 
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VBB Moderator Powerlifter & Ultrarunner
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I've been a PT for close to 10yrs, sure there are bad ones but in NZ most gyms have to employ REPS registered PT's. That essentially weeds out any 'dodgy' ones, plus every year we have to get re-certified so we are always being upskilled and constantly learning.

To label PT's as a joke, you must have either had a run of bad luck with them or the gym just didn't really give a shit who they took on. All the ones I have worked with/around have been pretty damn knowledgeable, I've learned heaps off them.

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 Post subject: Re: Bulking phase
PostPosted: Sat Aug 11, 2012 3:57 pm 
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veggiesasquatch wrote:
Maybe when you devise a program/write a book what's held in such high esteem within the powerlifting/strength world I'll take more notice of what you have to say...

I've had my work published in a book, but it was to do with ultrarunning. Hmmmmm :lol:

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 Post subject: Re: Bulking phase
PostPosted: Sat Aug 11, 2012 4:06 pm 
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sasquatch... I could care less if you listen to me, I originally just posted my opinion. As for my credentials and "esteem: I work training professional athletes,educating personal trainers, and obtaining my PhD in the area. I'm not here to have my ego stroked, just here supporting another area of health that is vastly misunderstood (vegan nutrition).


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 Post subject: Re: Bulking phase
PostPosted: Sat Aug 18, 2012 11:29 pm 
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VBB Moderator Powerlifter & Ultrarunner
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veggiesasquatch wrote:
His program works so I see no point in messing with it, when Some can match a 550kg you tend to listen to them.

As for assistance, if I do any I give them a reason. I don't just do them to fill an hour

Just thought I'd post this up mate, from a well respected lifter in the States that is strong as hell and has been using 5/3/1 on and off for a number of years:

"I think it's good you're looking to modify 5/3/1. Templates are good for a starting point but when you individualize something it will suit that person even better. Cookie cutters only work for so long. Like take my program, it's different than 5/3/1 b/c my program focuses on the assisting lifts and not the staple lifts (which is the opposite of 5/3/1). There are also other differences like my assisting lifts changing every 8 weeks. What I'm saying is I took ideas from many programs and my own ideas and put them together. I think that is the way to build the best program for yourself. You know your strengths and weaknesses better than anyone so you can create the best program for you. Just use a solid foundation to build upon it."

I thought that was a great post with good logic applied. I personally don't think it's a bad thing to change or tweak the programme to suit someone, but saying that I would be thinking more of someone that has a good amount of lifting experience behind them. If it's someone that's more of a beginner then sure, leave it as it is because it works well and it's design layout is pretty much fool-proof.

Just my 2c :wink:

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 Post subject: Re: Bulking phase
PostPosted: Sun Aug 19, 2012 3:20 am 
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Gorilla
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A post I left on here a while ago:


I have the second edition, I'm planning on reverting back to the programable assistance template for a couple of cycles. Had been using boring but big.

Assistance wise, I think bbb is a good place to start. As I said I did add in a couple of things (extra work) for areas I needed improvement. Once I touch 100kg on bench my stability can be off, so more upper back work. Cable rows one day & dumbbell rows on the second (last set performed as a Kroc row).

I don't think doing some light tricep push downs will hurt to much, long as your smart about it. I never track isolation, if I do any at all. Your body has no clue what it is you're lifing when you isolate. Let the big lift stress the mind/muscles & joints. Just do whatever on the day if you do any extra work/it shouldn't detract from the core of the program.

That's why I use cable rows one day (easier) then dumbbells the second, same as tricep work, I add it in with bench as if I did with OHP my bench may suffer... When you do  any assistance it needs a reason & plan it right.


My boring but big work last couple of cycles has gone:

Mon:
OHP 5/3/1

Assistance:
OHP bbb: 70% x1 60% x2 50% x2
Pull ups: 5x10 (between OHP sets)
Cable narrow rows (extra back work)

Tues:
Deadlift (light work did to back issue no 5/3/1)

Assistance:
Front squats: programmed from 2nd edition
Standing hamstring curls: 4x12

Thurs:
Bench press: 5/3/1

Assistance:
Bench press bbb: percentages as OHP bbb
Chin ups : 5x10 (between bench sets)
Tricep push downs: 4x15 (extra work) 
Dumbbell rows: 3x10 & another set (light) as a Kroc row.

Fri:
Squat 5/3/1

Assistance:
Squats bbb: percentages as OHP/bench
Standing hamstring curls: 4x12
Hypers: 3x10

Pretty basic work but it's to the point with minimal fuss...


So yes even I "tweaked" it to suit what I needed. My point is where people completely pull the core work apart.

What goes over people's heads is that you're meant to be conditioning pretty damn hard on 5/3/1...most people/blogs I see don't do this.

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 Post subject: Re: Bulking phase
PostPosted: Sun Aug 19, 2012 7:13 pm 
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Yup, fair enough mate.

You have a good weekend, get up to much?

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 Post subject: Re: Bulking phase
PostPosted: Tue Dec 18, 2012 5:19 pm 
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VBB Moderator Powerlifter & Ultrarunner
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Still alive? :(

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 Post subject: Re: Bulking phase
PostPosted: Wed Jan 02, 2013 2:47 am 
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Yeah seriously, I have been wondering how he's been doing, no posts for a while. This was one of the journals that I most regularly checked out.

-Dylan


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 Post subject: Re: Bulking phase
PostPosted: Wed Jan 02, 2013 2:22 pm 
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Same here. I know he had times when he didn't want to post but I never heard anything along the lines of being done with the forum.
Hope he comes back, was a cool log and an equally cool guy updating it MF.

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 Post subject: Re: Bulking phase
PostPosted: Thu Oct 02, 2014 10:17 am 
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Mini Forklift Ⓥ wrote:
Great writing mate.

I've never been a massive advocate of bulking as most people see it. I believe weight should be added consistently and slowly over a longer period so that your body can recognise the changes. How can it adapt if you blow up 20lb in a month? It can't ~ and you'll just end up losing it at some point. Gain fast, lose fast.

If you read through the last couple of pages of my journal you might notice that I'm gaining at the moment, this is deliberate and being done gradually through application of high quality foods/calories, an incremental fortnightly increase in calories and a slightly altered macro profile.

Everyone has opinions on this but many people never get the results, that's why I tend not listen to anyone and just figure it out for myself. Sometimes firsthand experience is just as valid as what science or studies dictate.


thats great advice, always try and figure things out for yourself is the best.. always listen to yourself :)

i plan on starting bulking soon, i have my BMR worked out its just trying to figure out how many calories to add on to gain weight (taking into account adding burned calories from exercise everyday onto the BMR)

i am working out in the privacy of my own home, what do you think of the devices (watches) you can get to wear during exercise to figure out calories burned? im thinking that way at least you might get something more accurate than using any online calculators.


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