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Thank you Robert. It's good to get the numbers down but also how the actual workout it's self felt. 

 

Second powerlifting session of the week & I had been itching at work all night to get to the gym.

 

Really does suck working a 12hr shift at night but I head right to the gym after & I usually lift/train really well. Food in take has been great for a good while now & I am gaining all the time so I need to start looking at the numbers more.

 

Deads:

1x10 60k

1x10 80k

4x5 105k

1x5 107.5k

 

Struggled with chins today.

 

Wide grip chins:

1x6 

1x7

 

Hammer grips:

2x8

 

Dumbbell shoulder  press:

1x15 44k

1x12 48k

1x9 52k

1x5 60k (struggled)

 

Side raises:

3x12 20k (very strict & slow)

 

Shrugs superset with above:

3x10 64k dumbbells 

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End of week one on strength/power lifts. Must say that I have really enjoy this week. The extra day off along with the new volume of compounds has been great.

 

Also I'm amazed how much my core has responded to more compounds. I feel solid when I set to squat ect

 

Can't wait for Monday, rest & skyrim now

 

 

Bench:

1x20 free bar

1x10 50k

1x8 70k

4x5 90k

1x5 92.5k

 

Squats:

1x10 free bar

1x10 50k

1x10 80k

5x4 105k

1x5110k

 

Superset with squats (no belt)

 

Curls:

1x15 17.5k

X15 20k

1x15 25k

 

Upright rows:

1x15 70k

1x15 80k

1x10 80k (belt on from this point for rows)

2x10 85k

 

Cable crunches:

1x15 80plate

1x12 85plate

1x10 90plate

 

Cable curls

1x10 35plate

1x10 45plate

1x10 50 plate

 

30mins vacuuming haha

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Guess what. I feel I have been doing to many sets & as this is meant to be power lifting the sets & rep ranges needed tweaking. Today was a proper pyramid system as by the later weeks in my plan it's all about that last set being a max & obviously how I was lifting in this phase before wouldn't of suit a power lifting plan.

 

Today was really about testing where I currently sit so when I fill in the calculator I can see the progression. This is all pretty much 5x5 but in my last sets as this is a testing week I lifted till I failed. Next week it will all be more structured.

 

Squats were amazing! I could of easily gone heavier but I know this will benefit me on the p'lifting plan as the weight really jumps up round week 6. Had a great workout & was inspired before I hit the gym. Great workout

 

Warmup:

10 hammer chins

10 pushups

 

Flat barbell press:

1x5 50k

1x5 70k

1x5 80k

1x5 85k

1x7 90k

 

Dips:

1x15 body weight

1x13 +5k

1x8 +10k

1x12 +10

 

Squats:

1x5 50k

1x5 80k

1x5 100k

1x5 110k

1x10 120k (could of gone heavier)

 

super set tricep pull downs with squats:

1x20 30.6k

1x10 32.9 (whole stack)

1x15 32.9 (whole stack)

 

Barbell underhand rows:

1x25 50k

1x15 70k

1x15 75k

1x10 80k

1x10 85k

Edited by veggiesasquatch
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Good workout today! I think dead lifts are going to be the one thing which is going to take time for me to make serious gains. I Ve had lower back issues in the past so this must be effecting me because everything else I'm strong on. 

 

My technique is solid enough So I'll need to be patient. Guess everyone has a weak area.

 

Shrugs were awesome I could of gone heavier.

 

deads:

All in sets in 5 reps

60k

80k

100k

110k

 

Chins with hammer grips.

8-10-8-10

 

Shoulder dumbbell press:

1x10 44k

1x10 52k

1x8 56k

1x4 60k

1x4 60k

Side raises:

1x10 20k

2x10 24k

 

Superset shrugs with side rises (dumbbells):

3x10 80k

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25/11/11

 

Test week over so now I get to follow what the spread sheet throws at me. Good workout considering I came from a 12 hr night shift.

 

Flat barbell press:

1x5 50k

1x5 70k

1x5 80k

1x5 90k

1x3 100k

 

Squats:

1x5 50k

1x5 80k

1x5 100k

1x5 110k

1x5 120k

 

Barbell underhand rows:

1x15 70k

1x12 80k

1x15 82.5 k

1x15 85k

1x15 90k

 

Incline bicep curls:

1x12 24k

1x8 28k

1x9 28k

 

Cable crunch with 3 second pause:

1x15 80plate

1x15 85plate

1x15 95 plate (whole stack

 

Cable bicep curl (single handle):

1x6 25plate

1x10 20 plate

 

Into laying bicep curl: 1x15 45 plate

 

Leg curls:

1x10 77 plate

1x10 84 plate

1x10 91 plate

 

Didn't need the cable curls but I was feeling good. My barbell rowing is becoming my strongest movement. 15 solid reps at 90kg was hugely pleasing. Maybe time to ramp the weight for some 5x5 action

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De load for the next 3 weeks. Loving the 3 day split. Monday I trained so hard & intense I had to calm myself down haha (self time out)

 

Mon 28/11/11

 

Squats: 5x60k 5x70k 5x85k 5x100k 8x112.5k (no belt)

 

Flat barbell press: 5x50k 5x60k 5x70k 5x80k 8x85k

 

Dips:

15xbody weight (80k)

12x +5k

12x +10k

11x +11.5k

 

Barbell rows:

15x60k

12x70k

10x75k

12x80k

10x85k

( I bent over a little more & found it hit may back more Still soreish)

 

Tricep pull downs (whole stack):

15x 32.9k

2x11 32.9k

(maybe time to changes these to easy)

 

Wed 30/11/11

 

Dead lifts:

5x65k

5x75k

5x90k

8x102.5k

5x102.5k

 

Hammer chins:

12

10

7

7

(very slow with full range of motion)

 

Dumbbell presses:

10x44k

10x48k

10x52

10x56k

6x56k

 

Side raises:

10x3x24k

superset with heavy shrughs

 

Dumbbell shrugs:

10x3x80k

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Friday 2/12/11

 

Squats:

5x60k

5x75k

5x80k

5x105k

3x125k

8x90k

 

Bench press:

5x50k

5x60k

5x70k

5x80k

3x90k

12x70k

 

Barbell rows:

10x50k

10x60k

8x70k

8x85k

3x96k

10x70k

 

Z bar curls:

15x20k

10x20k

10x22.5k

10x30k

 

Leg curls:

10x77 plate

10x91 plate

8x98k

 

Cable crunches:

15x80 plate

10x85 plate

8x95 plate (Whole plate)

 

First week of three week de load done. Feeling good

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Full week of training below. I couldn't get my butt below my knees for whatever reason Monday. I'm not the most flexible of guys but was frustrating.

 

5/12/11

 

Barbell Bench:

5x50k

5x60k

5x72.5k

5x85k

5x92.5k

 

Dips:

18 reps body weight

15 + 5k

15 +10k

14 +12.5k

 

Squats:

5x62.5k

5x77.5k

5x95k

5x110k

5x125k

 

Barbell rows:

10x50k

8x60k

8x75

8x85

5x95

 

Tricep Pull Downs:

15x32.9plate

2x12x32.9plate

 

7/12/11

 

Dead Lifts:

5x67.5

5x77.5k

5x97.5k

8x105k

 

Hammer Chins:

10

10

10

7

 

Dumbbell Shoulder Press:

10x44k

10x48k

10x52k

10x56k

8x60k

 

Side Raises:

3x10x24k

 

Shrugs s'set with side raises:

10x3x80k

 

9/12/11

 

Barbell Bench Press:

5x52.5k

5x62.5k

5x75k

5x85k

3x95k

10x70k

 

Squats:

5x65k

5x75k

5x85k

5x100k

5x105k

10x80k

 

Barbell Rows:

5x52.5k

5x62.5

8x80k

5x87.5k

5x95k

10x70k

 

Leg Curls:

10x77plate

10x91plate

8x98plate

 

Z Curls:

15x20k

10x22.5k

10x25k

8x30k

 

Cable Crunches:

15x85plate

15x90plate

10x95plate

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12/12/11

 

Barbell bench:

5x52.5k

5x62.5k

5x75k

5x85k

5x95k

 

Dips:

15 body weight

15 +10k

10 +15k

10+15k

 

Barbell rows:

10x52.5k

10x62.5k

8x80k

8x87.5k

8x95k

 

Tricep pull downs:

 

12x3x32.9 plate (whole stack)

 

Squats:

 

5x65k

5x75k

5x85k

5x100k

5x110k

5x100k

 

110kg set on squat were good but felt form slipped slight toward the 4th rep, think I positioned my feet a bit off so hit another set.

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Needed a good lifting session today after having one of those days where I was thinking "is it all worth it"

 

Getting sick of the sight of food & preparing it. Feeling bloated & an achy back. A solid workout put all this a side.this is what you get working nights as well haha

 

 

Pleased with my dead lifting today. Though making gains this is a weak area at present due to lower back injuries in the past. This is week four of a twelve week plan & I'm now back to my current max on the big lifts. When I dead lifted 110k on my test week I struggled with 5 reps, 105k was easy but 110k felt a killer.

 

110k today & I nailed it. 10 solid reps & I could of carried on but hitting a round 10 felt great.

 

I need to remember though I been training for years I have only been lifting seriously for size for 5-6 months.

 

14/12/11

 

Dead lifts:

5x70k

5x80k

5x100k

10x110k

 

Hammer chins:

10 10 10 7

 

Dumbbell shoulder press:

10x44k

10x48k

8x52k

10x56k

6x60k

 

Side raises:

2x10x24k

1x10x28k

 

Shrugs s'set with side raises:

3x10x80k

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16/12/11

 

Barbell bench:

5x55k

5x65k

5x75k

5x85k

3x97.5k

10x70k

 

Barbell rows:

10x55k

10x65k

8x85k

8x87.5k

5x95k

10x70k

 

Z bar curls (bar weight not counted)

15x20k

10x25k

6x30k

10x20k

 

Did curls directly after Rows this week instead of towards the end.

 

Squats:

5x67.5k

5x77.5k

5x87.5k

5x2x105k

10x80k

 

Still not fully happy with depth of squats. My workout pal said I was getting past my knees but I wasn't convinced so I stayed at 105k for two sets. Need to record this coming week, not got great flexibility as it is.

 

Leg curls:

10x77plate

10x91plate

10x98plate

 

Cables crunches:

15x80plate

15x85plate

10x95plate (whole stack)

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ps It's actually better clothed doing progress pics as my tattoo coverage...well covers me haha

 

 

 

Hahaha!

 

 

Sweet progress man, you are definately one of the people on this forum who are inspiring me.

 

Keep up the great progress!

 

 

Nicholas thanks for the kind words, great motivation knowing that:)

 

Im really going to have to look into the macros of my diet. I weighed 64 kg roughly 5-6 months ago & today I weighed in at work round the 82/83kg mark. For now I'm just going to skim some carbs during the day. I break up from work for two weeks next week & it's just simply the wrong time of year to attempt any type of cut.

 

I'm not looking for a ripped look, I'm training purely for power/mass so for now I'll calorie cycle. Maint calories none lifting days & up them on lifting days.

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I'm not looking for a ripped look, I'm training purely for power/mass so for now I'll calorie cycle. Maint calories none lifting days & up them on lifting days.

 

 

Good idea! I may also start caorie cycling, apparentlly it has a realy positive effect on lean gains! I think Derek Tresize is a bit of a fan of calorie cycling.

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I tried reading more indepthly the other night but I was to tired taking the info in. I know how it works it was more how best to apply it.

 

I don't want to become obsessed with food again because when I dieted down from 91kg I became obsessed with calorie counting.

 

Now it's eat or be eaten lol so far today I only added half cup of oats to my mega shake & 1 & a half peanut butter sandwiches in stead of two. Kept my pasta to 100g dried weight though & tonight I won't have any carbs with my chilli (it has baked beans & kidney beans in anyway with a soya mince)

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