Starting Over

another day leading up to overreaching. its getting there, i can feel it. im always tired and hungry and generally ****ty.

cable row
warm up
170 x 10
170 x 10
200 x 10
200 x 10

incline smith machine bench press
95 x 10
145 x 10
145 x 10
145 x 10

BB curl
65 x 10
65 x 10
seated 65 x 10
seated 65 x 10 i did these the way where it is full contraction the entire time with no momentum helping

calves.

school was 9 hours long today and i missed a meal, eh. anyway, i am getting bigger, so hopefully supergrowth phase i will get huge

new PR today.

military press
135 x 10
155 x 10
155 x 10
135 x 10

tricep rope overhead press
100 x 10
120 x 10
120 x 10
140 x 10

rack deads ( sumo)
315 x 15
405 x 5
495 x 2
550 x 1  PR
225 x 6
225 x 6

conventional
315 x 3
315 x 3

few sets of power cleans and abs to finish it off. imma try to have a 600 rack pull by turkey day.

P,
   Grats on the PR!  What's a rack dead and what's it good for?

pulling a deadlift off of the pins instead of the floor.i have a video of me doing 505 in the video forum.

it helps with

a. back thickness
b. deadlift lockout
c. grip
d. thighs if you pull sumo
e. getting big ass traps

Thanks P!
   I checked out the vid.  Think I'll stick w/the basics for now.

okay, forgot to update yesterday so i did this basically

db bench
warm up
60 x 8
70 x 8
80 x 6 PR
50 x 8

corner row
135 x 8
180 x 8
225 x 8
250 x 8

concentration curl
80 x 8
75 x 8
75 x 8
wide grip, slowwwwwwww 55 x 8

calf work


todayyyyyyyyyyyy

front squats
135 x 5
185 x 5
205 x 5
225 x 3

military press
135 x 6
135 x 5
155 x 5
185 x 5
185 x 5

tricep rope pressdowns
100 x 8
120 x 8
140 x 8
150 x 8 - lol, some old bastard walked over and jumped right in on my set and tried pressing this down with his bodyweight and couldnt. i was like "let me finish. thanks"

ab work, some planks, etc.

transitioning back over into bulk to get rid of this bloated fat ass feeling.

idk, bench, back, biceps and calves. same ol. losing strength now in the third week. def overreaching. next week is supposed to be the week of amazing gains. if not, im going back to 5/3/1 and saying **** this.

hit shoulders, tris, abs, thighs. nothing special except i feel like i am over training more and more. i am going to deload next week with 5/3/1 and go on a long term strength plan. OTS Big Beyond Belief is not for me.

5/3/1
Weeks:  85% 1, 90%  2, 95% 3, 60%  4

Monday
Bench Press: Weeks
1: 3 x 5;
2: 3 x 3;
3: 3 x 5, 3, 1;
4: Deload 3 x 5

Accessory; 90-120 Second Rest

• Close Grip Bench;  3 x 8, 6, 4
• Decline Bench Press; 3 x 8, 6, 4
• Weighted Dips; 5 x 10
• Planks; 3 Sets of as long as possible

Tuesday
Squat: Weeks
1: 3 x 5;
2: 3 x 3;
3: 3 x 5, 3, 1;
4: Deload 3 x 5

Accessory; 90-120 Second Rest

• Good Mornings; 4 x 8-12
• Reverse Hypers; 4 x 8-12
• Box Squat; 10 x 2 ( 45 Second Rest)
• Hanging Leg Raises 5 x Failure

 
Thursday

Overhead Press: Weeks
1: 3 x 5;
2: 3 x 3;
3: 3 x 5, 3, 1
4: Deload 3 x 5

Accessory; 90-120 Second Rest

• DB Miltary Press; 4 x 8, 6, 4
• Rear Delt Fly; 4 x 8-12
• Power Clean; 3 x 8, 6, 4
• Planks; 3 Sets of as long as possible

 
Friday

Deadlift: Weeks
1: 3 x 5;
2: 3 x 3;
3: 3 x 5, 3, 1
4: Deload 3 x 5

Accessory; 90-120 Second Rest

• Krock Row; 4 x Failure
• Sumo Pin Pulls; 4 x 1-3
• Weighted Pull Ups; 4 x Failure
• Hanging Leg Raises 5 x Failure

i found this program i wrote up earlier this year. it was good when i used it, so I will go back to it. basically I'm adding 5lb to my bench per month and 10 to my squat and deadlift.

my current maxes are
bp 275
bs 350
dl 410

so to start the program, my maxes will be

bp 250
bs 315
dl 370

week one is 85% with 3 x 5 so thats
210 3 x 5 on bench
270 3 x 5 on squat
315 3 x 5 on deadlift

sounds bitchin.

bench
205 x 5 x 3

decline bench
225 x 3 x 4

incline db
60 x 8
70 x 8
80 x 8 PR

dips
5 x 5

pressdowns
140 x 3 x 12

cardio - 1 mile run walk, low intensity

diet:
1: 3 eggs bacon
2: tuna with mayo
3: 3 double cheeseburgers, just the meat and cheese
4: salad with bacon lol
5: chicken salad
1800-2100 calories

If you actually want to do the 5/3/1 method that isn't exactly how you do it.

what was wrong with today?

the whole concept and rep scheme you are doing is wrong....I made a long post about it before I'll try to find it and post it for you.

the main thing I see is that you aren't supposed to just do a 3x5 the first week or a 3x3 the second week.  For instance, the first week is 85% so you would do 65% x 3 for your first set, 75% x 3 for your second set, and then 85% x as many as you can do.  The last set is always an all out set unless it is your deload week. 

The last set is also the only one where you work with 85%, the first two just build up to it but are just as important. 

the 3RM week you would do 70,80,90 x 3 (except the last set which is all out like I said.  The 1RM is 75,85,95


Bri did a write-up on it that goes more in detail right here:
http://www.discussbodyb...=483233&high=wendler

You should follow that stuff word for word because this program really does work if you stick to it perfectly.  I've had some great success with it.

Still on the keto I see, same here - I've gone a bit kitchen sinky and I **** you not it can leave you in a foul mood when you're on stimulants, gear, no carbs and you're exercising  6 days a week. Still it beats a regular diet, I mean you can't  really enjoy carbs with regular diets to the extent you can on this.

''If one is after quick results one never learns an art.''

Erich Fromm