A new beggining

[Big_BK]

Alright school starts this week so i'll finally be back on schedule. Classes start Thursday so im slowly easing back into lifting. Had a nice slow pace day today, gonna take it easy the rest of the week then get a plan and get to it.

BB Bench -

135lbs x10
185lbs x10 2 sets
225lbs x3

DB Incline Bench -

60lbs x6
70lbs x6 2 sets
80lbs x6

DB Skull crushers -

30lbs x10 2 sets
35lbs x6 2 sets

Tri Pushdowns -

60lbs x10 for a few sets

Various incline and weighted crunches.

 

[Gawd]

Is there any special reasoning behind doing 2 sets at the same weight for your 2nd and 3rd set?

 

[Big_BK]

Nope, was just going easy today and didn't wanna up the weight to high.

 

[SaiBoT]

Nice!

 

[Big_BK]

Another good day at the gym. Took it nice and easy again, didnt bring my gym bag so i didn't have any of my equip. so i had to go light.

Squats -

135lbs x5 ass to floor
225lbs x5 ass to floor
315lbs x5 ass to floor
405lbs x2 ass to floor

Leg extensions (one leg at a time)-

60lbs x10
120lbs x10 2 sets

Leg curls -

some light weight i just did what was left on the machine for a set.

Hanging leg raises and some crunches

 

[Big_BK]

Got a call from the doc with my bloodwork back today. Seems my kidney function is a little lower then it should be so i guess that explains why i keep cramping up! He said it's most likely dehydration and i took the test as soon as i woke up which is when i am all dried out so it makes sense now.

 

[timtim]

Got a call from the doc with my bloodwork back today. Seems my kidney function is a little lower then it should be so i guess that explains why i keep cramping up! He said it's most likely dehydration and i took the test as soon as i woke up which is when i am all dried out so it makes sense now.

my kidney function has been off a few times. my doc seems to think its the lifestyle and i shouldnt worry but i still do.

 

[Big_BK]

Mine has never been off but i am now sure i was dehydrated. Yesterday morning i was 216 and last night before i went to bed after chuggin water all day long and eating like a pig i was 225. A little dehydrated i would say, lol. Friday i did back and bi's but it was a quick shitty workout like 20mins because i was in a rush. Gonna outline my 5-3-1 program right now and post it up shortly...

 

[Big_BK]

Here is a break down of what i will be doing.

Baseline Stats:
Squat - 525lbs
Deadlift - 550lbs
Overhead Press - 220lbs
Bodyweight - 220lbs


-----------Day 1 | Day 2 | Day 3---------
-------------------------------------------
Week 1: 65%x5 | 75%x5 | 85%x5 or more
Week 2: 70%x3 | 80%x3 | 90%x3 or more
Week 3: 75%x5 | 85%x3 | 95%x1 or more
Week 4: 40%x5 | 50%x5 | 60%x5

Exercises:

Day 1

Front Squat
Leg Press (1 leg at a time) 4x6
Leg curl 4x6
--------------------------------------
Day 2

Military Press
Standing Tricep BB Extension 4x6
Dips 4x6
--------------------------------------
Day 3

Deadlift
BB Rows 4x6
Chin ups 4x6
--------------------------------------------
Weekly Breakdown of workouts:
Sunday - Event Training
Monday - cardio/abs or completely rest, depends on previous training session.
Tuesday - Overhead day
Wednesday - Leg day
Thursday - Cardio/abs
Friday - Back day
Saturday - rest day



Ok some explanations. I chose 4x6 rep/set range for assistance lifts since that is the rep range that has yielded the best strength gains all my life, don't fix it if its not broken type mentality. I have not maxed for a while so the number i chose for maxes are what they most likely are now, i have done more on squat but right now i could probably get around 525 for a single. Deadlift i have done 555 i know i can pull a 550 if i had to and overhead press i usually can grind out a 1 rep max of what ever i weight at the moment so i chose 220 for that. I am going to stick with this for a while and see where it gets me, i heard great things about this program so am going to give it a shot. On my off days i will do some light cardio (walking at most, lol) and abs every now and then as i need to strengthen up my core. The cardio is mainly a mental thing to get that workout high and stay on a consistent schedule of working out at the same times everyday no matter what. Any other questions feel free to ask.

As for diet i will be on a complete bulk (as usual). Diet is coming back strong which is good. Without shakes i am probably around 3500 cals a day at least, once i throw shakes in that will be closer to 7000 calls a day, which should do the trick nicely.

 

[SaiBoT]

Bro be careful with those one leg presses, i don't know if you have done them before but be humble @ first until you body gets used to them. Ed Coan did them and to me he still is the best.

Cheers