Vegan Bodybuilding & Fitness

Full steam ahead, looks like just getting a couple of us onto it was all that was needed to get the ball rolling aye.

Yeah, I'm glad there's some interest. I'm sure it will just take some time to fill out.

It looks like it is, good to have some friendly competition. Need to bring my squat up, that's my priority now for the next 6 months or so as it's pretty shit if I'm brutally honest; it should be not that far off my DL, at the moment there's a massive gap that needs to be closed

What do you think is the major sticking point keeping your squats so far behind your deadlift? You can leg press a fair amount of weight, so your legs should be pretty strong? I recall you mentioned you had good proportions for deadlifting, perhaps those same proportions limit your squat?

5/3/1 Cycle 5 Set 1

5x100 jump rope alternated w/ 5x2 very wide grip pullups

Deadlift
2x5x135 lbs hook
5x175 hook
5x220 hook
5x260 hook
5x300 hook
11x340 over/under w/ chalk

3 sets:
3xBW+25 lbs pullups (VE style - pause at bottom) immediately into
30 seconds bar hang @ BW+25 lbs
60 seconds rest

Killed it! 9 reps on the deadlift final set would have been on par with what I've done the first week of every previous cycle, but I went in telling myself I was going to do 10 today. The bar was just flying up off the floor on each of my warmups and the final set was no different. I easily made it to the 10th rep and felt good for another. I had to hitch a little at the top of #11, but I got it. Man, that feels good!

The deadlift portion took a while so I had to cut the workout short. Instead of doing the planned GHR, leg raise, and bar hold, I just did a few sets of weighted pullups and weighted bar hangs.

5/3/1 Cycle 5 Set 1

5x100 jump rope alternated w/ 5x3 widest grip pullups

Bench:
10x45 lbs
5x85
5x115
5x145
5x165
7x190

DB Rows: 2x10x50 lbs, 25x80 lbs
Dips @ BW: 5x11
Bar hold: 135 lbs - 60 seconds DOH, 225 - 30 secs DOH, 315 - 15 secs hook grip

Should have been able to get another rep or 2 on bench. Everything else went fine. Felt great on the rows and dips, happy to get 25 reps on Kroc rows and finish the 5 sets of dips. Getting slowly closer to my BW exercise goals of 5x10 pullups and 5x15 dips.

5/3/1 Cycle 5 Set 1

4x100 jump rope alternated w/ 4x2 widest grip pullups

Squat, low bar
10x45 lbs
5x95
5x145
5x185
5x215
5x240
2x280 fail set
5x280

Skipped assistance.

I failed the first try at a set of 280 lbs. I let my torso get out a bit too far forward at the bottom of the lift and I folded. The legs were good to push it up but my core couldn't handle the weight. Dumped the bar on the pins, racked it, and went again. I probably could have hit 1 or 2 more reps with a bit of a pause between them, but I was fine that I at least did 5. Had to cut the workout short so I skipped the assistance today. I think I'm going to start squatting a bit more frequently. As it stands I'm only squatting once every 9-10 days, and I think my form is starting to suffer for it. Even if I'm only going to 75-85% of my max on the non-main-squat days, I think I need to start doing it again. It will make my workouts a little longer, but I think it needs to happen.

5/3/1 Cycle 5 Set 2

4x100 jump rope alternated w/ 4x2 widest grip pullups

OHP
10x45 lbs
5x85
3x110
3x125
5x140

Squat, high bar, ATG: 10x45 lbs, 5x135, 5x225
Klokov press: 5x45 lbs, 5x75, 5x95
Pullups: 8,8,8,8,7
Shrugs: 2x5x135 lbs, 15x225

I could have hit 6 reps on the 140 lbs press, but decided to keep it in the tank. I've been going all out on the final set of each lift - only a couple of times did I decide to leave some in the tank. I've read about it in a few T-Nation articles, so I'm going to give it a try and only go all out on the last heavy set of each cycle. I've been progressing well enough so far, but I'm happy to try it out.

Decided I'm going to do daily squats, even if it's only a few sets as assistance. It will give me more work on my form and hopefully I'll feel better going into each heavy squat day.

Tried out the Klokov press today. Barely pushed out 5 at 95 lbs. It seemed to stress my front delts a bit more than the standard press. Interesting to try, but not sure if I'm going to add it to my rotation.

5/3/1 Cycle 5 Set 2

5x100 jump rope alternated w/ 5x3 widest grip pullups

Deadlift
2x5x135 lbs hook
5x185 hook
5x225 hook
5x255 hook
3x280 hook
3x320 hook
7x360 mixed

Squat, high bar, ATG: 10x45 lbs, 5x135, 2x5x225
GHR: 3x15
wide grip Pullups/hang hold, BW+25 lbs: 3/40 seconds, 4/30 seconds, 4/20 seconds
Hang hold, BW: 60 seconds

I decided to try hook grip on my last two sets, even though I know it starts to give out around 315. Managed the 320 pretty well so I was confident going into the 360 with hook grip. Hit the first two reps and knew it would barely hold for another so I switched to over/under for the rest of the set. Wished I could have finished the set but it's still better performance than in the past with hook grip so I'm happy with it.

I decided that instead of alternating between parallel and ATG squats on my squat days, I'm just going to do below-parallel on my squat days and ATG as assistance on all the other days. I really like the feeling of how easy ATG 225 lbs squats have become, although the second set was noticeably harder today, probably due to being after deadlifts. Add the GHRs to the mix and my legs are pretty beat now.

I like the weighted pullups going into a hang-hold after deadlifting. Not only does it work on shoulders/upper back, but adds grip strength training and hopefully some spinal decompression. Although I'm not sure how good it is to do hangs with a weighted belt, given the pelvic tilt induced by the way the belt sits with the weight hanging off it. It doesn't seem quite as natural a position and I don't seem to get the same kind of back stretch as I do without a weight belt.

5/3/1 Cycle 5 Set 2

5x100 jump rope alternated w/ 5x3 widest grip pullups

Bench
10x45 lbs
5x85
5x125
3x155
3x180
5x200

DB Row: 2x10x50 lbs, 26x80
Dips: 11,11,11,9,6

Skipped squats and bar holds today.

Wasn't feeling it today. Ended up with poor bench performance. My elbows were swinging a little wide on the bench and I didn't like what my shoulders were doing. No pain or such, but didn't care for the form. Got to the gym late so I had to cut the workout short.

5/3/1 Cycle 5 Set 2

5x100 jump rope alternated w/ 5x3 widest grip pullups

Squat, low bar, parallel
10x45 lbs
5x95
5x145
5x195
3x230
3x260
5x295

Good morning: 10x45 lbs, 10x95, 10x145, 10x135
Bar hold, hook grip: 135 lbs - 60 seconds, 225 -30, 315 - 15, 405 - 5

I just realized that I didn't stretch out today after the workout. I was in a rush to get back to the office and planned to do it then but got sidetracked. Oh well, should be fine as it wasn't a super heavy day today.

Went deep on all squats save the last set. I only went to parallel on those. I probably should have gone deep but wasn't feeling it. Also left a rep in the tank, I could have done another. I'll push hard next week when I do my heaviest squat of the cycle.

Since my next cycle is going to be interrupted by the Christmas holiday (gym at my University is closed for 10 days) I think I'm going to test my maxes the last week before the break. Then after the holiday I'll either start Cycle 6 or maybe switch to Madcow for 12 weeks. Still thinking about it.

Great squats, solid!

5/3/1 Cycle 5 Set 3

5x100 jump rope alternated w/ 5x2 widest grip pullups

OHP
5x45 lbs
5x85
5x120
3x135
4x150

Squats, high-bar, ATG: 10x45 lbs, 10x135, 5x225, 5x225
Shrugs: 2x5x135 lbs, 17x225
Pullups, alternating grips: 5x8
Bar hang: 50 seconds

A bit disappointed on the 4x150 OHP. I wanted to get 5 reps, but halfway up the bar stopped moving. I push-pressed it up afterwards just for the mental satisfaction. That keeps my theoretical 1RM at 169 lbs. When I try to max out in a few weeks I'll see if I can hit 175.

Happy about finally hitting 5x8 on pullups. Now I can start the next arduous chapter of pullups and try to hit 5x9. It took me 2 months to get from 5x7 to 5x8, so it will probably be another 2 months. I also want to try to hit some muscle-ups. Last time I tried them was 2-3 months ago and I couldn't hit one. Skipped bar holds as I was running out of time. Did a bar hang as an afterthought while I was stretching out.

I wouldn't be too disappointed, your OHP is pretty impressive if you ask me mate. Do you normally train over the weekend?

5/3/1 cycle 5 Set 3

5x100 jump rope, 5x3 widest grip pullups

Deadlift
5x135 lbs hook
5x225 hook
5x300 hook
3x340 over/under
6x380 over/under

skipped assistance

The pull went well. Not easy, but I didn't really struggle with it either. Looking forward to testing my 455 lbs max pull next month!

*Edit- I listed my theoretical max pull at 475 lbs, which I just noticed was incorrect. According to my spreadsheet that does all the calculations automatically my max should be 455 lbs. I might feel bold and go for 465, but 475 is probably still a few months off.