Acquiring bulk!

[jimmybro1]

Saturday I decided to test my squat opener at 185 plan was to go for a single. Once I walked out the bar felt pretty light and the first rep flew up so did another 3 reps LOL. So will go a head with 185 as my opener. Deadlift is more or less going to be a token lift something I really have to work on. Plan to increase frequency to really dail in the technique.

[jimmybro1]

Went to the physio last night and got calve worked on. Woke up this morning and my calve was sore as farkkk feels bruised or something.

Will keep apply anti flamme cream and lightly massaging throughout the day hopefully comes right. 

[jimmybro1]

Was going to weighin this morning for the meet on Saturday but weighed 95kg last night so decided it wasn't worth the effort. Skulled back 20g of a fibre supplement last night in attempt to cleanse my colon LOL. Manged to drop 2.5kg in morning weight. Will just have to stay in the U100 class. 

Calve is still extremely tight iffy about seeing the physio tonight as I will only beable to stretch and don't want to pay for that. 

[jimmybro1]

Competed in the GPC Waikatos Meet on Saturday.

SQUATS

Calve/knee was feeling okay, but warmed up way to early for the squats, and by the time I got called for my first attempt legs were pretty cold. 

First Attempt W W W

Second Attempt W W W 

Third Attempt R R R 

https://www.youtube.com/watch?v=M7mkaEWm_Msfeature=youtu.be

https://www.youtube.com/watch?v=M7mkaEWm_Msfeature=youtu.be

Walking the 205 out felt good thought it was just going to pop up, but once in the hole was just no power in my legs. 

BENCH 

Warming up for bench shoulders felt good and timed warmup a lot better. Having a three flight meet gave plenty of resting time. 

First Attempt W R W 

Second Attempt W W W 

Third Attempt R R R 

https://www.youtube.com/watch?v=cuLZ6TEI1GMfeature=youtu.be

https://www.youtube.com/watch?v=cuLZ6TEI1GMfeature=youtu.be

Honestly I don't know how I failed this LOL make off chest easy. 

DEADS

First Attempt 180KG W W W

Second Attempt 190KG R R R

Third Attempt 190KG R R R

Ended up pulling sumo the 180 feel good and fast off the ground but apparently it was pretty slow. After the pull groin felt a little tight not to bad though until I set up for my second attempt. Will have to do a lot more abductor work and start pulling off blocks as Reddog suggested. 

Overall it was a good meet and wicked atmosphere I also got a video of Hamishs 330kg squat and a few 200-200+ bench press attempts from Hamish and Montz.

 

[ohjoshua]

bad luck in your comp, I thought you would be squating and deadlifting more than those numbers.

[jimmybro1]

bad luck in your comp, I thought you would be squating and deadlifting more than those numbers.

So did I......

I haven't got the hang of the sumo yet groin feels really vulnerable. The meet was merly to see were my raw squat is the other lifts I didn't focus on as much. 

Thinking if I want a decent total at the next meet I am going to have to switch back to conventional. 

[jimmybro1]

Monday - Chest & Triceps

Bench 80x1x5, 90x1x5, 102.5x1x10 (all pause press)

Incline 60x2x16, 70x3x12

CGBP 80x3x10

Tricep Extension 3x16 

A bit of a light workout, was absolutely shattered after the bench 5+ set. Obviously the beers and icecream on Saturday night didn't aid recovery to much.

[jimmybro1]

Tuesday  - Back & Biceps

Bent over barbell rows 90x4x12

Lat pull downs 4x16 

Cable rows 4x16

Seated dumbell curls 18x4x14

Quick workout. Good stretch in the lats, hopefully they grow! 

Wednesday - Quads & Hamstrings

Squats 110x1x5, 130x1x5, 150x1x12 (110 & 130 sets paused)

Hack squats 2ppsx4x12

SLDL 90x4x12

Hamstring curl 4x16

Legs were fried around the tenth rep of 150 massive pump too haven't had that feel when squatting before. Was expecting to get a few reps but considering competing the other weekend wasn't to bad of an effort.

 

 

 

[ohjoshua]

150kg*12 nice. I bet you were breathing afterward.

[jimmybro1]

150kg*12 nice. I bet you were breathing afterward.

Wasn't to bad, had the belt a bit looser for that reason though! 

Went from not sweating at all to soaking in it. 

[jimmybro1]

Saturday - Squats & Deadlifts

Squats 160x3x3 (5 second pauses at bottom) felt tight and fast

Deadlifts 130x1x5, 150x1x5, 165x1x5 

SLDL 110x3x8

Hyperextensions 3x12

Pullups 12, 12, 10

Leg extensions 3x16

Stretching 

Got the little bro to attempt a 220 pull managed to lock it out looks pretty clean too. 

https://www.youtube.com/watch?v=8ez-QPnjjgAfeature=youtu.be

[jimmybro1]

Monday - Chest & Triceps

Bench 85x1x3, 97.5x1x3, 110x1x7 (pause press)

Incline 70x4x14

DB flies 22x4x12

CGBP 80x3x10

Tricep extension 3x16

Wednesday - Quads & Hamstrings

Squats 130x1x5, 145x1x3, 165x1x9

Hack squats 2ppsx4x12

SLDL 110x3x8

Seated Hamstring Curls 4x16

Leg extensions 4x12

 

[Spacebound]

Hitting some awesome numbers bro, how long have you been on the 531 now? And any noticeable strenght gains in that period?

[jimmybro1]

Hitting some awesome numbers bro, how long have you been on the 531 now? And any noticeable strenght gains in that period?

Cheers bro, squat and bench are okay but deadlift is terrible. 

I think I have done 5 cycles now. I don't do the typically 4 week cycle though I skip the deload and deload after the second cycle (so each cycle is 3 weeks). Also adding in an extra bench and squat day since I don't think you get the frequency you need if you do the typical 5/3/1 template. 

Definitely had good strenght gains like doing the 3+ and 1+ sets, get to do some good volume with heavy precentages. 

My extra days are 3x3 @ 85-90%. 

I prefer shieko though, my quads blew up like balloons on that template! But it is way to time consuming and was late for work most days I trained. 

 

[Spacebound]

My deadlifts are the opposite, my squats are laughable compared.

Interesting, i was thinking the same with lack of volume/frequency.

But was going to combat this by doing 4 days on 1 day off. While its easy atleast.

[jimmybro1]

My deadlifts are the opposite, my squats are laughable compared.

Interesting, i was thinking the same with lack of volume/frequency.

But was going to combat this by doing 4 days on 1 day off. While its easy atleast.

I think thats the case for most. Deadlifts feel really awkward and not natural for me. 

[jimmybro1]

Friday - Squats & Deads

Squats 170x3x3 (3 second pauses)

Deadlifts 140x1x3, 152.5x1x3, 172.5x1x10

Pull-ups 10,10,10,8 

Leg extension 4x12

Trained at Physquies fitness in Rototuna, was quite a small gym but no one seems to squat or deadlift there so both racks were free the entire time. Barbells weren't so good though as the knurling was almost non-existant. 

The squats flew, next week 180x3x3 paused. 

I have gone back to conventional deadlifts will take some time to find my groove with them. They felt alright on friday but technique broke down a lot. Feeling fine today though so must not have done to much damage. 

Today will just do stretching and abdonimals, play some golf for cardio. 

[ohjoshua]

some pretty heavy pause squats. I have never really done much of them, must be hard at that weight.

[jimmybro1]

Monday - Chest & Triceps

Bench 85x1x5, 95x1x5, 115x1x7

Incline 70x4x12

CGBP 90x3x8

Tricep Extension 4x16

Wednesday - Quads & Hamstrings

Squats 120x1x5, 135x1x5, 155x1x14

Hack Squats 2ppsx4x12

SLDL 90x3x12

Seat hamstring curls 4x16

Squats were intense wasn't feeling so good when warming up, but after the first few reps bar was feeling light. Was absolutely gassed after this. 

 

[jimmybro1]

some pretty heavy pause squats. I have never really done much of them, must be hard at that weight.

I like them, helps you get tight at the bottom. Will try get some video of my 180x3x3 paused squat sets. Not sure how its going to go... 

Plan to max out my raw squat in a few weeks should be good for 210 considering the volume I'm getting with the amrap sets. 

[jimmybro1]

Friday - Chest & Shoulders

Bench 117.5x4x3 (pause press) 100x1x14 (touch and go) 

Military Press 50x1x5, 57.5x1x5, 65x1x10 (amrap set 5+ ) 

Lateral raises 18x4x16

Face pulls 5x16

Hanging leg raises 5x15

Medicine ball swings 12kgx4x16

Pressing felt pretty good although have a quick sharp pain in my right shoulder warming up, but didn't bother me on the working sets. Playing around with setup to try get some more leg drive. 

 

[jimmybro1]

Trained at the Iron House on Saturday to check it out. Some pretty sweet equipment there that I have never used before like the reverse hyper, glute ham raise and the cambered squat barbell. Did some squats and deadlifts:

Squats 170x1x2, 180x2x3, 180x1x4 

Deadlifts 165x5x5, 185x1x3

Deadlifts felt really weak after squats and looking at video looks more like a stiffleg deadlift. Going to increase hamstring work volume so I can get some more strenght there as they feel like I am not even using them went I'm deadlifting. 

Weighed in this morning at 102.4kg got to start counting my macros again shit getting out of hand enjoying food way to much! 

 

[jimmybro1]

Trained at the Iron House on Saturday to check it out. Some pretty sweet equipment there that I have never used before like the reverse hyper, glute ham raise and the cambered squat barbell. Did some squats and deadlifts:

Squats 170x1x2, 180x2x3, 180x1x4 

Deadlifts 165x5x5, 185x1x3

Deadlifts felt really weak after squats and looking at video looks more like a stiffleg deadlift. Going to increase hamstring work volume so I can get some more strenght there as they feel like I am not even using them went I'm deadlifting. 

Weighed in this morning at 102.4kg got to start counting my macros again shit getting out of hand enjoying food way to much! 

 

[jimmybro1]

Monday - Chest & Triceps

Bench 92.5x1x5, 105x1x3, 117.5x1x6 (all pause press)

Incline press 60x1x16, 80x2x10, 70x2x10

Machine Flies 4x12

CGBP 80x1x10, 90x3x8

Tricep extensions 4x12

Bench felt alright might have got another rep with a spotter. Going to deload next week. 

[jimmybro1]

Quads & Hamstrings

Squats 135x1x5, 150x1x3, 170x1x10

Leg press 6ppsx4x16

SLDL 90x4x12

Seated leg curl 4x16

Was pretty keen to call it quits after the working set on squats hands were shaking like crazy definitely need a deload.

On the last two reps form broke down and hips started shooting up.