A fagit lifts - Texass baby!

[Spacebound]

Buzzy how similar our stats are bro, I bulked up a bit too quickly though and am sitting around 85kg with a bit too much fat IMO. 

What program you going on next? I've just finished two cycles of the Candito program and made some awesome gains, I'm still bloody weak though .

 

 

Will be doing 531 next/now. Plan is to slowly bulk up to around 90 or really just put on as much quality mass a possble.

I know those weak feels.

 

Yesterday was OHP day

 

OHP

30 x8

35 x6

40 x6

 

Close Grip Bench

30 x10

40 x 10

45 x10

 

Hammer Shoulder Press 

10 x10 x10

15 x10

 

Bicep Machine Curls

3sets x12

 

Tricep Cable Extension

3sets x12

 

Face Pulls 

3sets x12

 

 

Looks like lots of volume. Will probably have to cut something out, but was super easy being really light, was there for under 1hour. 

[Terrymundo]

doing a pure 531 cycle is not going to be ideal for putting on quality muscle, are you going to add in hypertrophy based support work on top the basci program?

[Spacebound]

doing a pure 531 cycle is not going to be ideal for putting on quality muscle, are you going to add in hypertrophy based support work on top the basci program?

 

 

 

Yeah will be throwing in hypertrophy based assistance work. Bulk will be slow as. Plan to stay on this program for a while. Maybe even up to a year hopefully, from what ive read and seen in reveiws i might be able to make it last this long without stalling, but i think thats quite optimistic.

Still not 100% sure on assistance work. Really need to do some more research, but on one of the previous pages (pg9) is what ive come up with so far.

[Spacebound]

Cycle 1, 5+ Squats

 

BB Squats

67.5 x5

77.5 x5

87.5 x13

 

Front Squats

60 x5 x5 x5 x5 x5

 

Leg Curl 

120 x12

130 x12 x12 

 

Leg Extension

165 x12

180 x12

195 x12

 

Calf Raises

3 x15

 

 

Went pretty well. Hit an alright number on my five plus, first time doing that many reps on squats in a long time. Legs were pretty wrecked after wards, which had a flow on effect to front squats, in which the sets got easier i went on.

The plan is next time for front squats to 62.5 for 5x5 or 65 3setsx5. Got up to 80 for 3x3 last time and was still progressing. Just wanted to start lower again as starting fresh and plenty of time to build up.

Was more volume than im used to so legs were pretty pumped but still small as f*ck haha

 

 

[AZIDE]

do you reckon your legs would be bigger if you had different shoes? say some purchased from an online website with a range similar to footlocker?

[Spacebound]

do you reckon your legs would be bigger if you had different shoes? say some purchased from an online website with a range similar to footlocker?

That is the theory. So yes; yes that is what reckon. 

[Spacebound]

Cycle 1, 5+ Bench Press

 

BB Bench

50 x5

57.5 x5

65 x14

 

BB Bench Paused

60 x5 x5 x5

 

DB Row

38 x8 x8 x8

40 x8

 

DB Incline Bench

20 x10

22 x10

24 x10

 

Lat Pull Down

100 x10 x10 x10 

 

Pec Dec

3sets x12

 

 

Went Fairly well today. Probably should have stopped at 12 reps for bench, doing 14 really wrecked me. Paused was pretty light compared to what i have done previously but wasnt as fast as expected. Pauses were decent 2-3seconds.

DB Row felt pretty hard but should have really been easy at the weight and reps i did.

Quite a bit of volume and had a pretty decent pump, took about 50 mins in total.

[jimmybro1]

How much are you incrementing your weights ? 

Seems you have set your 1 RM pretty low. Looks like you have plenty of assistance exercises already.

I reckon 5/3/1 is good more hypertropy more than strenght if you don't add extra days with heavy percentages (typically want to be >85%) 

[Spacebound]

How much are you incrementing your weights ? 

Seems you have set your 1 RM pretty low. Looks like you have plenty of assistance exercises already.

I reckon 5/3/1 is good more hypertropy more than strenght if you don't add extra days with heavy percentages (typically want to be >85%) 

Are you referring to weights on the 531 sets or on assistance? 531 will just be 2.5kg for upper and 5kg for lower. Yeah weight is pretty damn low at the moment but its only the start.

Been thinking about an extra day like you said in your journal, but im going 2days on, 1day off at the moment. Was guna go 4 days on 1day off but DOMS are pretty bad today from the high volume, so an extra rest day will probably be beneficial. 

[jimmybro1]

 

How much are you incrementing your weights ? 

Seems you have set your 1 RM pretty low. Looks like you have plenty of assistance exercises already.

I reckon 5/3/1 is good more hypertropy more than strenght if you don't add extra days with heavy percentages (typically want to be >85%) 

Are you referring to weights on the 531 sets or on assistance? 531 will just be 2.5kg for upper and 5kg for lower. Yeah weight is pretty damn low at the moment but its only the start.

Been thinking about an extra day like you said in your journal, but im going 2days on, 1day off at the moment. Was guna go 4 days on 1day off but DOMS are pretty bad today from the high volume, so an extra rest day will probably be beneficial. 

Just stretch more an you will be fine. 

[Terrymundo]

 

 

How much are you incrementing your weights ? 

Seems you have set your 1 RM pretty low. Looks like you have plenty of assistance exercises already.

I reckon 5/3/1 is good more hypertropy more than strenght if you don't add extra days with heavy percentages (typically want to be >85%) 

Are you referring to weights on the 531 sets or on assistance? 531 will just be 2.5kg for upper and 5kg for lower. Yeah weight is pretty damn low at the moment but its only the start.

Been thinking about an extra day like you said in your journal, but im going 2days on, 1day off at the moment. Was guna go 4 days on 1day off but DOMS are pretty bad today from the high volume, so an extra rest day will probably be beneficial. 

Just stretch more an you will be fine. 

......and eat more, serious. If youre sore after 2 days you need to increase food/protein intake.

[Spacebound]

......and eat more, serious. If youre sore after 2 days you need to increase food/protein intake.

 

 

It feels like im eating a shitton already. Ill post up what i eat today later.

 

Deadlifts, in brackets is what i was supposed to do, wrote it down wrong.

102.5 x5 (100)

117.5 x5 (115)

135 x8 (130)

145 x1

 

Front Squats

65 x3 x3 x3 x3 x3

 

Stiff Leg Deads

80 x8

85 x8 x8 x8

 

Leg Curls

120 x12

130 x12

140 x12

 

Calf Raises 

3sets x15

 

 

As above i did the wrong weight for deads, as i printed off the program with my deadlifts set at 175 not 170. All my other numbers have been correct. Added in a single at 145 (85%) just to get pull something heavish for me. It went up nice and fast and easy. Probably had 2 reps left in the tank of the 5+ set.

Thinking about dropping leg curls or calf raises on this day or alternating them each session.

 

 

 

[Spacebound]

Cycle 1, 5+ OHP

 

OHP

35 x5

40 x5

45 x11

50 x1 

 

Close Grip Bench

45 x10

50 x10 x10 x10 

 

Hammer Strength Shoulder Press

15 x10

16.25 x10

17.5 x10

20 x10 x10 (2sets)

 

Tricep Extension

100 x12

110 x12

120 x12

 

Face Pulls

3sets of 12

 

Bicep Curls

12 x10 x10 x10 x10

 

 

Fairly easy workout, still figuring out what weight to use for the accessories but should be sorted for next time around now.

 

[Spacebound]

Cycle 1, 3+ Squats

 

BB Squats

72.5 x3

82.5 x3

92.5 x8 (couple left in the tank)

100 x1 (back off, easy and clean)

 

Front Squats

62.5 x5 x5 x5

 

Leg Curl

130 x12 x12 (2sets)

140 x12

 

Leg Extension

180 x12

195 x12

210 x12 

 

Calf Raises

3sets x15

 

Pretty good day, hit my required reps/sets on back and front squats easy. Bring on the next squat day.

 

[Spacebound]

Cycle 1, 3+ Bench

 

BB Bench

52.5 x3

60 x3

70 x10

75 x1

 

Bench Paused

65 x3 x3 x3

 

DB Row

36 x8

38 x8 x8 

40 x8

 

Incline DB Bench

22 x10 x10 

24 x10

 

Lat Pull Down

100 x10

110 x10 x10

 

DB Chest Flys

12 x12 x12

16 x12

 

[Spacebound]

Yesterday was Cycle 1, 3+ Deadlifts

 

Deads

107.5 x3

122.5 x3

137.5 x7

130 x3

 

Front Squats

67.5 x3 x3 x3 x3 x3

 

Stiff Leg Deads

90 x8 x8 x8 x8

 

 

Pretty Good session. Grip was shit on deadlifts as the bar was a smooth slipperly rod in my hands and the more i yanked it the slipperly it got. srs.

Everything else went well, didnt have time for anything as it was a late night train.

[Spacebound]

Cycle 1, 3+ OHP

 

OHP

37.5 x3

42.5 x3

47.5 x10

 

DB Row

30 x12

32 x12 x12 (2sets)

 

Close Grip Bench

55 x10 x10 (2sets)

57.5 x8 x8 (2sets)

 

Hammer Strength Shoulder Press

20 x10

25 x10 x8 (2sets)

20 x10

 

Face Pulls

3sets x12

 

Bicep Curls

12 x12

14 x10 x10 (2sets)

16

 

Tricep Extension

3sets x12

 

 

Went well, decided im going to throw in db rows for 3x12 on each OHP day. 

 

 

[Spacebound]

Cycle 1, 1+ Squats

 

BB Squats

77.5 x5

87.5 x3

97.5 x7

 

Front Squats

65 x5 x5 x5 x5

 

BB Squats

60 x10 x10 x10 x10

 

Leg Curls

130 x12 x12 x12

 

Calf Raises

3sets x10-12 ish

 

The 1+ set was hard as, only just got the last rep. The last 3reps were super slow.

Decided that leg extensions are shit and doing more back squats is probably a good idea. Will probably go up to 65kg next time as 60 was fairly easy. Pretty exhausting though, probably because im unfit as f*ck.

 

 

[Spacebound]

Cycle 1, 1+ Bench

 

BB Bench

60 x5

65 x3

72.5 x7

 

BB Bench Paused

70 x3

72.5 x3

75 x2

80 x2

 

DB Row

34 x10

38 x8

40 x8

42 x6

 

DB Incline Bench

22 x10

24 x10 x10 (2sets)

 

Lat Pull Downs

100 x10

110 x9

100 x10 x10 (2sets)

 

DB Chest Flys

14 x12 x12 (2sets)

 

 

For Bench today couldnt find the only good barbell (20kg) in the gym so used some random one, it had 23 stamped into the side of it so it could of weighed 23kg thus making all my sets 3kg heavier. Decided to do some heavier paused bench and i beleive 80kg for 2 is a PR.

[AZIDE]

yeah those ones are 23kg. just weigh yourself without bar on gym scales then with bar. difference is bar weight

[Spacebound]

yeah those ones are 23kg. just weigh yourself without bar on gym scales then with bar. difference is bar weight

 

 

Yeah been meaning to do this, as one of the bars only weighs 17kg. Pretty sure cityfit got them from the clearance bin as none of them match and most dont even have a weight marking.

[Terrymundo]

Yeah I alway try to get the black ivanko powerlift bar. Those silver olympic ones are good to but very springy under heavy weight

[Spacebound]

Yeah I alway try to get the black ivanko powerlift bar. Those silver olympic ones are good to but very springy under heavy weight

 

 

Yeah that black bar is wicked, the non bent anyway. Nice meeting you today aswell, what a beast.

 

Cycle 1, 1+ Deadlifts

 

Deads

100 x3 x3 (2sets)

115 x5

130 x3

145 x8 (touch and go)

155 x2 (fairly easy, back off)

 

Front Squats

60 x3

70 x3

72.5x3

75 x3

80 x3

85 x4

60 x10

 

Stiff Leg Deads

95 x8 x8 x8 x8

 

Leg Curls

130 x12 x12 x12

 

 

Good work out, deload next week. Considering skipping it as its been easy so far. 

Went pretty heavy on the front squats today to test them.

[AZIDE]

Yeah that black bar is wicked, the non bent anyway. Nice meeting you today aswell, what a beast.

what happened? what was he wearining? what did you say to him? and does he have abs yet?

[Leeroid]

 

Yeah that black bar is wicked, the non bent anyway. Nice meeting you today aswell, what a beast.

what happened? what was he wearining? what did you say to him? and does he have abs yet?

I would also like to know what he was wearing. What does he smell like? Did you ask him what shampoo he uses? What deodorant? Spray or roll-on?