GyzzBrah Posted June 10, 2014 Report Share Posted June 10, 2014 Decided to make a sickening new journal to track my progress from now till the end of the year, hopefuly this keeps me on track with my goals and adds some sick content to the forums. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted June 10, 2014 Author Report Share Posted June 10, 2014 So this is my current workout split; If any experienced lifter on these forums, feel free to give me advice / correct any mistakes I may have made on programming if you reckon it will help me acheive my goals faster. If troll pls go.Day 1: Upper Power- 531 Bench and Press- Accessory work: Dips/ CG Press, Rows, Shrugs, Rear Delt work, Tricep Work. situpsDay 2: Lower Power- 531 Squat and Deads- Leg Curls, Deadlift Hypers (w/ Dumbells), Chins, Glut Bridges (stopped cuz akward) situps.Day 3: Lower- Pause squats- Drop weight on pause squat do 5 sets for 5 as backoff, Leg Press, Leg Curls, Leg Extensions with a 40 + rep dropset at the end for a sick pumpDay 4: UpperPause Bench- Shrugs, Dumbell Press, Rows, Machine Flies, Lat Pulldowns, Dumbel Rows, couple of exersises for Bis and Tries at the end.Notes:- 531 usually says add 5-2.5 kgs every month. However, as I only been lifting for a year prior, I feel that I can add way more so I add like 10 kg's a month. Reason why I like 531 as my system of progression over, say straight sets of 5x5, is because I enjoy having my numbers laid out for me and as candito says, psycological play's a large part, it is a training variable.- Abb work, Fixing my hamstring weakness and stretching is helping my squat a LOT.- For rest days, I usually train every other day as I feel I can Recover better- My deloads follow the 531 protocol of deloading Quote Link to comment Share on other sites More sharing options...
Leeroid Posted June 10, 2014 Report Share Posted June 10, 2014 Why have you got your two lower days together? It would be much smarter to have an upper day between the 2 lower days to let the posterior chain/CNS recover. Also I'd recommend doing squats on the first day and deadlifts on the second day. Usually if people do squats and deadlift on the same day then they will go heavy on one and light on the other. But if you're doing 531 for both on the same day then I assume you are going for max reps on both. Maybe do 531 squat then 6 sets of 3 with 60% 1RM for deadlifts (speed/technique work) on Lower day 1. Then do 531 deadlift followed by 6 sets of 3 with 60 % 1RM for squats on lower day 2. Shrugs are a waste of time imo. If you're deadlifting heavy at least once a week you're gonna be yoked shrugs or no shrugs Quote Link to comment Share on other sites More sharing options...
Gym rat Posted June 10, 2014 Report Share Posted June 10, 2014 Replace the shrugs with upright row instead plus doing shrugs are a huge waste of time in my book Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted June 10, 2014 Author Report Share Posted June 10, 2014 My mistake, I actually do lower first (was sleepy when I wrote this), and I train EOD so thats plenty of rest imo.As far as the deadlifts after squats thing, this was following advice from jason blaha who thinks it could actually be beneficial. I was a bit skeptical about it at first, and my deadlift did suffer quite a bit, but after a few weeks, I was able to deadlift and squat at full capacity and my Dead max kept going up. So I guess Beginners like me can do that just fine. Although I guess if you are an intermediate/advanced and squat/deadlift 200+kgs then doing this would be stupid, but like blaha said, it's going fine for me atm, but I would probably have to stop it later on.Meh as far as the shrugs go I never trained them last year and I had like no traps, so just trying to max out the last of my trap noob gains. Will probably not need them in a few months ImoI will take note Lord GymRat, and do my best to emulate your ways srs.Anyway time to go to school thanks GymRat and LeeRoid Quote Link to comment Share on other sites More sharing options...
Leeroid Posted June 10, 2014 Report Share Posted June 10, 2014 Jason Blaha is an idiot and so is anyone that follows his advice or watches his channel to do anything but laugh at him. He is weak as f*ck and I don't know what gives him the idea that he should be giving anyone strength advice or why he even has his own strength program. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted June 11, 2014 Author Report Share Posted June 11, 2014 Pics of current physique after a year of fucking around on bro splits and eating a 2000 cal diet.Edit: Keep in mind 0.5 mp camera Quote Link to comment Share on other sites More sharing options...
AZIDE Posted June 11, 2014 Report Share Posted June 11, 2014 yeah good on you for posting pics. looks like exactly 14% bodyfat to me Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted June 11, 2014 Report Share Posted June 11, 2014 Decided to make a sickening new journal to track my progress from now till the end of the year, hopefuly this keeps me on track with my goals and adds some sick content to the forums. That's what we like to see. Sick, brah. You're going to have a pretty decent V-taper going on when you lean up. Nice one. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted June 13, 2014 Author Report Share Posted June 13, 2014 13 June 2014Gay as chest infection, so no more powerlifting for next couple of days.Going to the gym soon to get a light pump for half hour or so, then gonna grab some pwo maccaz. Quote Link to comment Share on other sites More sharing options...
AZIDE Posted June 13, 2014 Report Share Posted June 13, 2014 13 June 2014Gay as chest infection, so no more powerlifting for next couple of days.Going to the gym soon to get a light pump for half hour or so, then gonna grab some pwo maccaz. what gym are you currently training at and what time do you go and why the f*ck werent you at school when you are well enough to go gym? and respond to my fucking PMs. already spoken to you about this and your mum said that you had to listen to me so you better do it or there will be consequences Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted June 13, 2014 Author Report Share Posted June 13, 2014 I train at this gay public gym called Loyd Elsmore, Pakuranga Usually train at around 5pm. And If I pass NCEA who the f*ck cares how often I go to school? lol.-13 June 2014Nutrition is going alright, better than last year atleast. Aiming for 3500 cals or less. Quote Link to comment Share on other sites More sharing options...
AZIDE Posted June 13, 2014 Report Share Posted June 13, 2014 school is benificial to you as it lets you interact and socialise with real people including females (unless you go to a fag school) and not just homos on WOW or whatever other RPGs you play and 4chan. while it was a waste of time for someone like myself who already knew all the shit and was destroying box by year 9 for you it is 100% necessary Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted June 13, 2014 Author Report Share Posted June 13, 2014 What's destroying Box? And look bro, I don't fucking game or troll 4chan. Infact I despise skinny dipshits like that lol. And yeah, Im picking my feet up and getting along with others, and although I had a bad start to life, I got a good group of (mainly) lifters who look out for me. Finally realised that if people still don't like you after 4 years despite doing everything to change, then just f*ck em. Can't be fucked hanging out with the popular groups or sucking off to them, as long as I have a group of supportive friends that look out for me im happy. I go most of the time, I only call sick if Im really stressed out and shit, but Im slowly getting over it. Probs gonna start trt to give me more energy and overall quality of life, and take some good sleep supplements etc. Btw, Azide, Id actually be really keen to train sometime soon my long holidays are comming up in a couple of weeks and Im sure we could organise a good legs session or something, maybe even some nicotine gum + energy drink + Icecream. Good on you for being my mentor bro, it actually helped a lot. Look foward to training with ya soon m8 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted June 13, 2014 Author Report Share Posted June 13, 2014 Anyway, Gonna hit a mean PR tommorow, it's really not much, but im getting there. Thanks for the support Gymnation and Pseudo. Lifes been tough shit, but recovering from my knee injury and slowly hitting new pr's on squats, and pushing past plateus on the bench and pressing movement in general.Diet's been all goods, although apetite is proving to be a persistant problem, as is being able to organise everything during school days. Aiming for just overall recomp, keeping cals high enough to recover / grow, but avoiding too much junk / carbs and staying away from being a fat shit. Recon if I add in a bit of cardio I could lean out a teeny bit without changing macros too much. Also thinking of dropping cals from carbs, because aslong as im getting enough protein / fat / surplus cals, carbs are pretty useless beyond that point. That will probably solve the apetite problem.Gonna do a full cut at the end of the year, but for now just keep gaining strength. Quote Link to comment Share on other sites More sharing options...
fng Posted June 13, 2014 Report Share Posted June 13, 2014 destroying box - classicAzide must of gone to a coed school, or he may have been destrying chocolate boxes Quote Link to comment Share on other sites More sharing options...
Spacebound Posted June 13, 2014 Report Share Posted June 13, 2014 AZIDE probably went to Nayland College, renowned for its sloots. Or prehaps Waimea because hes not on meth/weed/crack like 90percent of Naylands former students. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted June 13, 2014 Author Report Share Posted June 13, 2014 Ahh good ol Azide, fukin shit up gymrat style at the tender age of twelve. Too bad I have to goto a Catholic school. Nutters they are. Anyways look foward to being mentored by Azide. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted June 13, 2014 Report Share Posted June 13, 2014 Any plans to get on stage ? Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted June 13, 2014 Author Report Share Posted June 13, 2014 Nah f*ck that lol. Maybe a physique show or a meet a fewbyears from now, but screw comp dieting / smashing t3 / clen / drol etc. I wanna lift / do gear to make life better, not worse. And idbe comftable staying sub 10 bf year round.But if I ever do compete, id make gymrat my coach. Quote Link to comment Share on other sites More sharing options...
Gym rat Posted June 13, 2014 Report Share Posted June 13, 2014 One problem to that is dude I live in Dunedin not Auckland Quote Link to comment Share on other sites More sharing options...
AZIDE Posted June 14, 2014 Report Share Posted June 14, 2014 AZIDE probably went to Nayland College, renowned for its sloots. Or prehaps Waimea because hes not on meth/weed/crack like 90percent of Naylands former students. yeah waimea Quote Link to comment Share on other sites More sharing options...
Gym rat Posted June 14, 2014 Report Share Posted June 14, 2014 I went to kings high school Dunedin. Quote Link to comment Share on other sites More sharing options...
Spacebound Posted June 14, 2014 Report Share Posted June 14, 2014 I went to kings high school Dunedin. Did you smash box like AZIDE Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted June 14, 2014 Author Report Share Posted June 14, 2014 Sucks, I have to go to a gay as Catholic school, where most people are either athiest / don't give a shit, and the school are too dumb to realise it so they shove their stupid shit down our throats and force us to worship gymrat and jesus. Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.