10 more kilograms?

[gabrielxxx]

Did SS and after it a push/pull split for a short time, and gained some solid 10kg in about 6 months.

SS stalled, the push/pull was dull and now it's time for something else.

So I looked up 5/3/1, and decided to do Dave Tate's Periodization Bible, which you can find here: http://www.strstd.com/

I had some setbacks, 2 quad injuries playing rugby, weeks at a time without hitting the gym and shitty eating because of the lack of time.

But now I set up my diet, my work plan, bought some nice protein and some creatine and it's time to bulk.

At first I started around 61-62kg, now I'm at a steady 71-71,5kg.

Summary:

-Goals: 80kg BW, 120kg Squat while staying under 10min in a 2k run, then I'll cut a bit.

-Starting: 71kg BW, 80kg Squat.

-Routine: Wendler's 5/3/1 with Dave Tate's Periodization Bible

[gabrielxxx]

30/04:
OHP:
15 kgs x 5
20 kgs x 5
20 kgs x 3
25 kgs x 5
30 kgs x 5
30 kgs x 10

Gorilla Press for 5 x 10 x 14kg

Fake pull-ups on the cable machine for 5 x 10

Skullcrushers 5 x 10 as well

02/05:
Deadlift:

45 kgs x 5
55 kgs x 5
65 kgs x 3
75 kgs x 5
85 kgs x 5
95 kgs x 6

Hamstring curls 5 x 10

Barbell Lunges 5 x 10

Leg raises 5 x 20


-OHP is too light, will put more weight on next week;
-Hated lunges, will do front squats or leg press the next time it requires quad assistance, suggestions welcome;
-Using hook grip on the lighter sets to get used to it, don't really feel confortable with mixed grip;

[baldy]

Nice goals and plan. Smash it up!

[Lordmuppet]

good progress We are the same weight just now and bulking to the same goal!

have a look at this 'Texas Method' intermediate program by Rippetoe http://www.t-nation.com/readArticle.do?id=4156882

faster progress than 5/3/1 (5/3/1 gains are monthly, this is weekly) but maybe harder to combine with rugby because Texas Method is rather brutal.

[Talyn]

Seems like a solid plan. Just make sure to do as much assistance stuff as you can after the main lifts, you're young and I think the volume would combine well with your +10kg goal.

[JP]

God plan, good goals.

Now eat brother eat!

[Lordmuppet]

where are you training these days?

[gabrielxxx]

Nice goals and plan. Smash it up!

Thanks man, the time is now!

good progress We are the same weight just now and bulking to the same goal!

have a look at this 'Texas Method' intermediate program by Rippetoe http://www.t-nation.com/readArticle.do?id=4156882

faster progress than 5/3/1 (5/3/1 gains are monthly, this is weekly) but maybe harder to combine with rugby because Texas Method is rather brutal.

That really is brutal, and I don't think I can go back to squatting 3x a week. I might give it a run after this season where the cardio cuts down.

God plan, good goals.

Now eat brother eat!

Thanks man, the bulking thread is my home.

where are you training these days?

Still at the same gym, setting up squats in a smith machine and stealing the bar from the bench to deadlift. The PT finally understood what the hell I wanted and has been a big help to me.

But I'll probably move to another place so I will have to change gym, hope I find a nice place.

[gabrielxxx]

03/05
Bench Press:

25 kgs x 5
30 kgs x 5
35 kgs x 3
40 kgs x 5
45 kgs x 5
50 kgs x 7

Chest Assistance:
3 x 8 Dips BW

3 x 10 DB Flys

Upper Back assistance:

5 x 3 x 55kg Power Cleans

Tricep assitance:

5 x 10 Skullcrushers

[gabrielxxx]

04/05
Squats

35 kgs x 5
40 kgs x 5
50 kgs x 3
55 kgs x 5
60 kgs x 5
70 kgs x 7

Front Squat

5 x 10 x 45kg

Hamstring assistance, took it light since I have some crazy DOMs from the other leg day.

5 x 10-12

Standing Calf Raises

5 x 15-20, untill failure

Ab leg raise bullshit

5 x 20, unweighted


Not gonna have rugby practise tomorrow, hope that on sundays practice I'm all good.

Also getting a good amount of sleep every night.

[gabrielxxx]

06/05
Rugby Practice today was really light, mostly getting a new playing system to work, just light jogging.

Tommorow is an off day, gonna try to lift on tuesday, wednesday, off on thursday, lift on friday and saturday.


Also, on the second leg day the programs says upper back and reccomends shrugs or face pulls, but I'm doing power cleans. Do you guys reccomend me to add anything?

[Lordmuppet]

we are in the same weight class now! Hence I shall start posting smack talk here

[gabrielxxx]

come at me bro!

[gabrielxxx]

08/05
OHP

15 kgs x 5
20 kgs x 5
20 kgs x 3
32 kgs x 3
37 kgs x 3
42 kgs x 5 (máx)

Gorilla Press

3 x 8-12 x 14kg

Fake pull up cable thing

3 x 8-12 x 55kg

Fake pull up cable thing with triangle hold

3 x 8-12 x 55kg

DB Skullcrushers (I only do these because of the name)

3 x 8-12


Felt a light headache, also have rugby today at 22:00

[gabrielxxx]

09/05

Had watery shits, went do do deadlifts anyway. Almost died on the last set, did the leg press because I was afraid to front squat.

Still had an attempt to do full cleans though, I want to learn oly lifts as soon as possible.

In the end, all that happened was a small innofensive stain in the underwear, hope I didn't stink much.

Deadlift

45 kgs x 5
55 kgs x 5
65 kgs x 3
80 kgs x 3
90 kgs x 3
100 kgs x 5

Leg Press 45º

5 x 8-12 x 140

Calf Raises

5 x 15-20