Strength.. with a dash of size.

Alf Veedersane

Aspiring wrote: »

5/3/1 just isn't working for my bench, or my squat either, for whatever reason.

I always just felt there isn't enough volume at a high enough percentage to give strength gains.

I know there are probably thousands of people who have made good strength gains from it but that was just my opinion on it as a program.

papu

Alf Veedersane wrote: »

I always just felt there isn't enough volume at a high enough percentage to give strength gains.

I know there are probably thousands of people who have made good strength gains from it but that was just my opinion on it as a program.

Yeah needs more volume & frequency and less deloads, Canditos Linear program or the 6 week one worked allot better for me than 5/3/1 ever did.

There are lots of difference variations of 5/3/1 though , Which one were you doing?

Aspiring

Darrenon91 wrote: »

5500 calories? Nice

How do you plan on getting all that in? Honesly dont think I could ever get that much in.

I'll spread it out over the day in smaller meals I'd say.
I just went through the numbers on what I think would eat on a work day and I have the following:

Breakfast:
4 weetabix with milk
1 pint of milk
2 bananas
Total calories: 835 calories

Work Lunch:
3 meat of choice sandwiches with butter
Total calories: 850

Home lunch:
Beans on toast (2 slices)
1 pint of milk
Kitkat/Mars bar/other
Total calories: 800

Afternoon snack:
1 cup of peanuts
1 pint of milk
Total calories: 1000

Dinner:
Usually some kind of meat + spuds + veg
Total calories: 600

Evening snack:
1 cup of peanuts
Total calories: 600

Bed time snack:
Rice + olive oil
1 pint of milk
Total calories: 800

Total calories for the day: 5485

Think I could manage that, fairly similar to what I'm doing atm.

Alf Veedersane wrote: »

I always just felt there isn't enough volume at a high enough percentage to give strength gains.

I know there are probably thousands of people who have made good strength gains from it but that was just my opinion on it as a program.

That's what I felt too. I felt like I wasn't squatting enough at all, every week felt like it had been ages since I last did the lifts properly.

papu wrote: »

Yeah needs more volume & frequency and less deloads, Canditos Linear program or the 6 week one worked allot better for me than 5/3/1 ever did.

There are lots of difference variations of 5/3/1 though , Which one were you doing?

I just had a look at that program there looks fairly decent. Might give it a go after I'm finished up with this go at starting strength.

I dunno if you were asking Alf or myself which variation of 5/3/1 we did but if you meant me it was 5/3/1 BBB.

Aspiring

Squat:
3x5x112.5kg

Bench:
3x5x92.5kg

Deadlift:
1x5x150kg

Back accessory stuff

Calories: 4069

Aspiring

I have DOMS fairly bad in my quads today for the first time in months. Didn't expect it at all considering I only changed from a 3x5 of increasing weights to a 3x5 with the same weight for each set. The mystery of DOMS continues :pac:

Aspiring

Squat:
1x5x100kg

Military Press:
3x5x55kg

Barbell row:
3x5x80kg

-Curls
-Shrugs

I've some kind of problem going on with my right quad muscle. It wasn't feeling right even after warming up really well so I stopped once I reached 100kg. Hopefully it clears itself up over the next few days. Gave DB curls a go for the first time in ages, just to fill up some time.

Aspiring

Squat:
3x5x115kg

Bench:
3x5x95kg

-Shoulder hypertrophy work
-Chest/triceps hypertrophy

Squats were back on form today, no pain whatsoever. Wasn't happy with bench so I'm going to go for 95kg again the next time I'm benching. No dead lifting today, I was too bollixed tbh :pac:

Aspiring

Squat:
3x5x117.5kg

Overhead press:
3x5x57.5kg

Row:
3x5x82.5kg

-Chest hypertrophy work
-Upper back hypertrophy work

Calories: 3954

Aspiring

Squat:
3x5x120kg

Bench:
3x5x95kg

Deadlift:
1x5x155kg

Squats were class, feeling better than ever with my new form which is wide, toes pointed out, chest up and focusing on hips rather than knees. Bench all OK, tried a different grip width each set, wider seems to be best for me. Deadlifts were fairly hard after doing the squats, still grinded out 5 reps with good form so all OK there too.

Calories: 5260

Aspiring

It's been over 2 years since I updated the log here. A lot has changed in those two years, I've been training on and off a lot. I've been the strongest/biggest I've ever been, and lost it all again, many times in that 2 year period. Currently in final year of college so I want to start up this log again to keep me motivated to keep going to the gym. I've been quite consistent for the last month so I want to keep it up.

My goals have changed a lot over the last two years. My main goals now are just to be bigger and fitter, I don't really care about hitting PRs in certain exercises or anything anymore for some reason. Just gonna keep adding weight on the bar, and running faster, and see how it goes.

Goals:
-Be 80kg lean
-Sub 20 min 5K

Current stats:
-72kg lean
-30 minute 5K

At the moment I'm running twice a week and lifting 3 times a week. The runs are 5K runs, and the lifting is just upper body A/B workouts. Not training legs at the moment (shame on me I know ) because I'm focusing on the 5K time.

Aspiring

Overhead press:
3 x 5 x 55kg

Bench press:
3 x 10 x 70kg

Barbell row:
3 x 10 x 70kg

Barbell shrugs:
3 x 10 x 90kg

Pullups:
3 x 10

Curls 21s:
2 x 21 x 25kg
1 x 21 x 20kg

Lateral raise:
3 x 15 x 7.5kg

Aspiring

Wednesday 20th September:

Pin Press:
3x5x92.5kg

Military Press:
3x10x42.5kg

Barbell shrug:
3x5x102.5kg

Pull ups:
3x9 (+5kg)

Chin ups:
2x10

Lateral raise:
3x20x7.5kg

Aspiring

Run today:
5km in 27:50

Good bit faster than last time. Think my confidence in running faster is coming back. Gonna try for 27:00 on Saturday/Sunday.

Aspiring

Bit sore today after the run yesterday, first time having DOMS in a long time.

Workout today:

Military press:
3x5x55kg

Bench press:
3x10x72.5kg

Barbell row:
3x10x72.5kg

Barbell shrug:
3x10x92.5kg

Pull ups:
3x10

Lateral raise:
3x15x10kg

Been a full month on the current program now. I'm progressing better than I have in a long time. The last time I progressed this fast in terms of strength/size was probably when I first started. I can feel the progress slowing down now though, training each upper body part 3 times a week is beginning to become difficult. I'd say I'll get a few more weeks out of it but I'll be changing it up after that.

Traps are growing mad fast compared to everywhere else. The change in them over the last month is insane. I suppose doing shrugs 3 times a week will do that

Aspiring

Been reading up on running training and it seems running 5K a few times a week isn't really a good approach at all. Increasing weekly mileage is supposed to be the best way to improve. With that in mind I decided to do a 10km run today instead of the 5km I had planned.

Treadmill Run:
10km in 1:03:15

Not very fast but still not too bad. It's been years since I ran that far so I'm happy enough.

Aspiring

Pin Press:
3x5x95kg

Military press:
3x10x42.5kg

BB Shrug:
3x5x110kg

Pull up:
3x10 (+5kg)

Lateral raise:
3x15x10kg

Aspiring

Military press:
3x5x55kg

Bench press:
1x10x75kg
2x8x75kg

Barbell row:
3x10x75kg

Barbell shrug:
3x10x95kg

Pull ups:
3x12

I've had the worst hangover of my life the last two days, fairly happy to get a decent gym session in.

Aspiring

Run:
2km in 10:00

Aspiring

Pin Press:
3x3x97.5kg

Military press:
2x10x45kg
1x9x45kg

Shrug:
3x5x112.5kg

Pull ups:
3x8 (+10kg)

Chin ups:
2x12

Lateral raise:
1x20x10kg
2x15x10kg

Bodyweight: 72.7kg (up 0.7kg since last weigh in)

Aspiring

Military press:
3x4x57.5kg

Bench press:
2x9x75kg
1x10x75kg

Barbell row:
3x10x77.5kg

Barbell shrug:
3x10x97.5kg

Pull ups:
3x8 (+10kg)

Chin ups:
2x8

Lateral raise:
1x20x10kg
1x18x10kg
1x15x10kg

Progress on the military press definitely slowing which I was expecting. Haven't taken creatine for about 2 weeks, I'm surprised how little of a difference coming off it has had. I get way more acne when I take it which is no fun at all.

Aspiring

Bench press:
3x5x85kg

Military press:
1x10x45kg
1x9x45kg
1x8x45kg

Barbell shrug:
3x5x115kg

Pull ups:
3x9 (+10kg)

Chin ups:
2x10

Lateral raise:
3x15x10kg

First time benching heavy in ages. Felt pretty good.

Aspiring

Military press:
3x5x55kg

Bench press:
3x10x75kg

Barbell row:
3x10x80kg

Barbell shrug:
3x10x100kg

Pull ups:
3x9 (+10kg)

Lateral raise:
3x20x10kg

Aspiring

Bench press:
3x5x87.5kg

Military press:
2x10x42.5kg
1x8x42.5kg

Barbell shrug:
3x5x117.5kg

Pull ups:
3x6 (+15kg)

Chin ups:
2x12

Lateral raise:
3x15x10kg

Bodyweight: 73.3kg (+0.6kg since last weigh in)

Aspiring

Military press:
1x5x57.5kg
2x4x57.5kg

Bench press:
3x8x77.5kg

Barbell row:
3x10x82.5kg

Barbell shrug:
3x10x102.5kg

Pull ups:
3x10 (+10kg)

Aspiring

Sunday 22nd October:

Bench:
3x5x90kg

Military press:
3x10x42.5kg

Barbell shrug:
3x5x120kg

Pull ups:
3x6 (+15kg)

Lateral raise:
3x15x10kg



Wednesday 25th October:

Military press:
3x5x55kg

Squat:
3x10x60kg

Barbell shrug:
3x10x105kg

Pull ups:
1x15
2x10

Lateral raise:
3x15x10kg

College is getting fairly busy now, it's hard to find time to go to the gym. First time doing squats in a very long time. Hoping to try get a 3x10 of squats in once or twice a week.

Aspiring

Squat:
3x10x62.5kg

Bench:
2x8x80kg
1x7x80kg

BB Shrug:
3x8x110kg

Pull ups (+ 10kg):
2x10
1x8

Lateral raise:
3x15x10kg

Aspiring

Wednesday:
5km run in 32:00


Saturday:

Squat:
3x10x65kg

Military press:
3x10x42.5kg

Barbell shrug:
3x8x112.5kg

Pull ups: (+10kg)
1x10
2x8

Lateral raise:
3x15x10kg

Aspiring

Monday:
5km run in 31:55


Wednesday:

Squat:
3x10x70kg

Bench:
1x8x82.5kg
1x8x80kg
1x6x80kg

Barbell shrug:
3x10x110kg

Pull ups:
3x5 (+15kg)
1x15

Lateral raise:
1x18x10kg
2x15x10kg

Bodyweight: 72.2kg

Aspiring

Went for a run outside instead of on the treadmill today.

Run:
5km in 26:15

Over 5 mins faster than my treadmill 5km time, somehow. I must have a mental block when running on the treadmill or something.

Aspiring

Squat:
3x10x72.5kg

Military press:
2x10x42.5kg
1x6x42.5kg

Shrug:
3x15x100kg

Pull ups:
2x6 (+15kg)
1x12

Lateral raise:
3x10x10kg

It's difficult getting used to doing squats again, I'm always wrecked after I do them :pac:

Aspiring

College is mad at the moment so just a quick session today:

Run:
2km in 10:00

Sots press:
3x10

Overhead squat:
3x10

Decided to do some mobility stuff. Not sure if I have the right name for the sots press, it was the behind the neck one anyway whatever that's called. I had forgotten how difficult it was, some workout even with just the bar.