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time to get hard and strong 5x5 style

jdl508

jdl508

New member
Went on hiatus about a year ago but did not stop working out. A little background to bring everyone up to speed. I've been working out for around 7 years on and off, while overseas a few years ago went from body weight stuff to cross fit / OLY lifts which lead me to starting strength around 2 years ago. After a year on starting strength I moved to madcow 5x5. This brings me to present day. I am on a deload on my 5x5 and trying to cut some of the fat I put on while bulking the last 2 years. :-).

During my 2 years of dedicated lifting I went from 170lbs to 210 dirty lbs.
The point of this log is to get me to a clean 180 - 185 lbs

Time for the stats

Stats -
36 yo
5'10"
185 lbs
SQ- 1x5 @ 275 ( I have no spotter and workout at home could probably go bigger)
BP- 1x5 @ 200
DL- 1x5 @ 300 (I need to buy more weight LOL)

WORKOUT:

Workout is standard 5x5 minus 1 day of squats
day A: squats
Bench Press
Bent over row
day B: deadlifts
overhead press
dips
pullups
Tues and Wed are 30-45 minutes slow jog (5-7 mph)

throw in some barbell curls when I have the time every couple of weeks ;-)

DIET:

I've been tracking my food for a while and on this lazy cut Ive been at a 40Protein-30Carbs-30Fat ratio - @ 2050 calories.

Here is an example day.

post workout - 2 scoops whey 1 bag of oats tbsp peanut butter, 8oz 2% milk.
10 AM - greek yogurt / string cheese
1230 - chicken breast
300 pm - protein bar
6 pm dinner (chicken, rice beans whatever)
milk milk milk (switched to 2%)
peanut butter and jelly sandwich on wheat bread or another protein shake or nuts


So what am I missing ? Looking for help and accountability
 
In for this
Isn't 2050 calories a day seem low to you? I'm floating around 160lbs and i lose fat at 2000 calories/ day easy--Its better to start calories higher and have room to reduce as you drop fat, your performance will be there and obviously you'll feel better. just my 2 cents
 
buildingup24 thanks for stopping by and the comments
You might be right on the calories, I am going to track calories the next couple weeks and see where I'm sitting. It also helps that I am on a deload so all of this weight is fairly easy :)

Maybe it would be smart to eat 100 - 200 more calories on weight lifting days and stay low on cardio days?

Yesterday's workout was the following:

SQUAT: 5 x 95, 5x 120, 5 x 145, 5 x 165, 5 x 190
Bench Press: 5 x 75, 5 x 90, 5 x 110, 5 x 130, 5 x 147
Bent Over Row: 5 x 67, 5 x 85, 5 x 100, 5 x 115, 5 x 135

Everything went up pretty easy.

Today I went for a 2.5 mile slow jog @ 5-5.5 mph.
 
Yeah I'd start higher calories. EX: I gain weight at rate of roughly .5lbs/week around 3000 calories and I maintain at like 2600-2700. So If i was going to cut, I'd start calories at 2500 and progressively drop 100 OR incorporate conditioning.

I'm big on doing more work instead of dropping calories. It's a John Berardi concept of G-Flux but thats another topic.

Good luck
 
OK so I decided to take a pre workout shake today and will have one after as well

deloads can be demotivating because everything is so dern light of course in 4 weeks ill be cryin the blues

here's the #'s for this morning

Deadlift - 5 x 125,5 x 150, 5 x 175, 5 x 200 - very light
Overhead Press - 5 x 60, 5 x 71, 5 x 85, 5 x 95
pullups - 4,4,4,4
dips - 8,7,6,5

the above is my B workout day, I take squats out because when DL get heavy it is too much do you think this is enough work? I really need to figure out a way to attach weight to me for dips
will postup diet later
 
I squeeze a DB between legs for weighted dips- I use a 50lb db atm n it works fine.

Don't be demotivated man! Use the Deload to improve your explosiveness/speed on the lifts.
 
Hey bro gonna move you over to the Journals section. The help and encouragement there is very serious.
 
jdl508 said:
the above is my B workout day, I take squats out because when DL get heavy it is too much do you think this is enough work? I really need to figure out a way to attach weight to me for dips
will postup diet later
Click to expand...

Bro just get a dipping belt, they ain't expensive you can pick one up on amazon for around $20-30
 
Yeah very worth it bro. I think mine was like $12.00.
 
As promised yesterday's diet
Was on the road for work yesterday so I couldnt eat exactly as I wanted to but I think this is acceptable
Drank alot of water too all day long
Turned out to be around 2900 calories with this split
Carbs - 35
Fat - 35
Protein - 30

Breakfast
pre WO - Protein / oats pudding
post WO - Protein Shake
Lunch
Went out for work - Hot Open-Faced Turkey Sandwich With Mashed Potatoes & Gravy, 1 sandwich
Dinner
Homemade - Chicken Fajita's, 2 fajitas
Snacks @ 10 AM and 4 PM
Protein Bar - 10 AM
Protein Bar - 4 PM
9 PM snack Protein / oats pudding

Dinner =
IMG_1605.jpg
 
Dam bro Im in food lust now! That really looks good man.
 
i love a good chicken fajita

forgot to enter the work for the day - woke up at 530 this morning and did 2.5 mile jog very slow

doing this 2x per week does this look ok for cardio, its just easy and sometimes I'm lazy :-)
 
Yeah twice a week and slow is good for now bro. You lookin good man.
 
Ok Im gonna start off with pics cause everybody likes them :)

last nights dinner at bonefish grill ->
IMG_1607.jpg




I would say right now my # 1 issue is too much bf % -> I'm thinking Im riding @ 18 - 20% jeeeeeez when you see it on paper it hurts a little more maybe I should start running 3 times a week
so there I am fluffy and all :faint:

IMG_1610-1.jpg


woke up this morning @ 530 had pre workout protein / oats pudding and hit the iron
last set
squats - 5 x 200
bench press - 5 x 145
BO row - 5 x 125
had shake after workout and off to work
 
I'm assuming you're trying to gain muscle. This is just my input, others may think differently but, at a high bodyfat, if you do some high intensity conditioning maybe 2x a week (sprints, farmer carries for distance, tabata protocol, KB swings) and clean up the diet, you'd drop the bodyfat since it's fairly up there.
just an idea.

But I feel you on the food, I love to cook and try new places to eat so it's a battle at times mentally.
 
buildingup - yes on both counts I am trying to gain muscle at the same time drop the pudge
I got caught up in the bulking / no cardio mentality - for me no good
 
Yeh I feel you. It's possible to do, just slower but for guys who put on fat easily, a slow approach is better.
I'd carb cycle and condition 2x/week.
If you look in my log, my very first post has a really good article for people on how to approach training if you tend to carry body fat in love handles, chest. It's called "11 training tips for skinny fats"
I apply those principles, it works nicely.
 
K to you b24. Dam good info there bro.
Jd I def agree with b24s approach. Funny that you hold a lot of fat in your chest man and really not much on the love handles at all.
Def go with the HIT at least 2x/week. Maybe at the start even go 3x/week.
Yeah man those pics really hurt for me too so dont get down on yourself man. All in good time.
 
^^thank you.
The thing about his stomach, it may be bloat to an extent as well.
Just an idea JD- drop dairy n wheat (switch to rice/potatoes) for a few days (a full week would be better) to see if you lean out.
Im not a Paleo nut but some of the principles do seem to work well from what I've seen-I dropped dairy n rarely eat gluten now- body feels better, no bloat and skin cleared up.
 
buildingup24 - that skinny fat site was some good stuff -> Im wondering I have been doing 5x5 for over a year now and Im wondering if I should at least switch up the reps to 8 - 10. I'm currently on a deload anyway.
By the way I do drink / eat alot of dairy. milk, yogurt, cottage cheese daily. I thought 2% milk would be a good source of protein and ok.
Gonna do some more research / thinking tonight and for now I'll stick to the 5x5 and really work on the diet

Thanks for all the support maybe Ill change the name of this log to the never ending story
 
JD- hey if you handle dairy well, thats fine. For me, I break out and get bloated with the pregnant look-

Yeah 5x5 for a year is a good amount of time. You could try a more bodybuilding type routine and see how your body responds or if you really like 3 days a week lifting-push pull legs

Also since I recommended conditioning I actually did a session myself after class. I'll be doing a couple days a week of conditioning ( I am on a bulk as well) check out my log for ideas if you like but this afternoon's conditioning was the following:

Run 1 mile
Clean & Press
95lbs-5/4/3/2/1
Run 1 mile
C&P 115-5/4/3/2/1
Run 1 mile
C&P 135-5/4/3/2/1

Rest minimally. the weights are lighter to avoid injury especially since Olympic lifts are technical

Another idea would be

Bike sprints-10 sec peddle as fast as possible/30 sec slower stride-do that for 6 minutes
Then DB Snatches or a circuit of BW Pullups/dips/pushups

Hope that help sir.
 
did a lot of research over the weekend on diet / skinny fat :)
it looks like a lot of folks cut our milk and really limit carbs to training days does this sound right so far?
I drank / drink a ton of milk not to mention all the yogurt cottage cheese , cheese the list goes on and on
I need to research some other non dairy forms of protein.
I dont think I have THAT far to go to get a little leaner I just let myself go a bit
I also checked out the 28 day velocity diet. every heard of it? 28 days of protein shakes. I thought about doing a hybrid of that where I have one healthy meal each day, most likely chicken dinner kind of thing
so that is where I am at this morning.
by the way protein shakes with no peanut butter and milk taste like shit LOL
 
the 28 day velocity diet DOES WORK- however, you don't have to buy the Biotest package--Its brutal man. I did like 10 days because I was going on vacation and wanted to drop some fat. If i wasn't in school to keep myself busy, I would have killed someone.

Really though I think just slight tweaks to your diet would work for you and you'll still gain strength/muscle.

Try limiting carbs to pre/post. rest of time eat protein/fats/veggies
EX:
6AM-Preworkout-banana & apple
Workout
postworkout-protein rice pudding---its delicious. use almond milk instead of regular milk (just google a recipe)
Rest of day make it protein/fats/veggies--after the 1st day or two you'll feel fine mentally.
Think of it like this- you have to earn your carbs.

And simple things like walking instead of elevator or parking farther out so you have to walk more, take a walk in the evening, hell even some jumping jacks, push ups..etc at home or in the office--all are ways to keep your body going without hindering your performance in the gym. Jumping rope is a good one, they're cheap and you can do it anywhere.

Oh and buy some decent protein powder- quite a few that taste good with just water. Dymatize Elite, Gaspari myofusion, lots of ppl here seem to like the NTBM whey (but i've never tried it so can't comment)

My current diet is something like this:
6AM-banana & apple-60g carbs
Workout
Postworkout-100g carbs/protein/some fat
Lunch-salad/meat
Snack-2-3 scoops protein/spoon of a nut butter
Dinner- lots of chicken/meat/fish and veggies--I'm really into asian cooking atm so its usually a jumbo stirfry

obviously tweak it to your needs but i think its a good place to start, no need to go ape shit n do the V-diet.
 
Jd Imo being on the 5x5 for a year with no breaks is too much. That is a heavy duty program and is hard on your joints. Time for you to switch bro. If you wanna do the same excersized thats fine just up your reps to not less then 10.
24 is giving a shit ton of gr8 advice here and your paying attention so gr8 for both of you.
 
Jd here's a thought, make of it what you will.
If you handle dairy well there's a bloody good chance you're blood type B which means you ought to avoid chicken, chicken has lectins which agglutinates blood for pretty much everyone apart from type Os. Try cutting chicken from your diet for a month and see if it has any impact on your gut.

My views on diet are a li'l controversial as I subscribe to the eating for your (blood) type school of thought. It's worked wonders for me. :)
 
first off thanks to everyone for adding all the good advice
Zed - I like your idea of doing my simple compound exercises but @ 10 reps each, what is your thoughts on the program should i add anything or just keep rocking and rolling?
CS - never heard of eating for a blood type I'm A pos and eat a boatload of chicken (wife is PR so every day is chix rice n beans LOL :) I honestly think Im just sloppy with my diet and need to step up my game - milk is gonna be off the table for a while and I will try to do some mild carb cycling for training days Vs rest.
b-up - thanks for the diet example Im going to try and shoot for something like what you suggested while making some training changes
its all good time to go hit the weight
 
Hey Jd This is one of my standard workout programs off of the 5x5.
Workout A
Squats 3x15
Bench Press 4x12
Bent Over Rows 4x12
French Press 5x12

Workout B
Ft Squats 3x15
High Pulls 4x12
Rack Pulls 3x12
Drag Curls 4x11

Its a little bit diff and it still hits everything very well and would be a nice change for you from the 5x5.

Do cardio on every off day. 30 min HR in the 130 range.
 
Bro if you're type A you wanna think about looking at alternative protein sources other than meat. And yeah, get off the dairy, chances are you feel fine on it cos you've been consuming it for so long you don't notice it's affects. I'll bet my last penny you got no problems with wheat, gluten or any other grains.

If you're interested I can email you a PDF of the book "eat right for your type" it's very interesting and personally it's changed my life in terms of what I eat and my training.
 
I like zeds workout but (with all due respect), use the leg press instead of front squats if you're going high rep. Your positioning will fatigue before your quads/glutes do in high rep front squats- like my best front squat full ROM is 205 for a single. But doing 135 for 8 is a struggle cuz the stabilizer muscles (traps//shoulders) tire before the legs give out.
Just a thought.

Plus Dave Tate leg presses-if that man leg presses, it's totally acceptable in my book :)
 
Did Zed's workout A today - doing 12 reps is a whole different thing and Ive been doing 5 for so long I felt really weak today. Felt really good to get that 'pump' again
I also added in 3 sets of incline bench
CS - Im all for reading good stuff so send me out that pdf Im greatful
Good chit
 
unfortunately I cannot do leg presses as I workout in my home gym. I dont even have a proper squat rack - just hope I dont get caught in the hole :worried:

Zed Im liking your A / B workout for a change of pace

question are high pulls basically the first half of a clean and press - are you always starting on the floor with them? I checked some videos but even they were very different

As far as diet I am going to try and cut out all dairy for a month and see what happens - no yogurt - no milk - no cream in coffee

this morning I jogged for 30 minutes and worked up a good sweat
 
You should be fine squatting without a rack.. Just watch vids on what to do when you do get caught in the hole
 
Good point 24 on the leg press. Actually I like em both if its doable for the guy.

Jd go to Lowes and get you a set of those yellow all steel sawhorses (The Heavy Duty ones). They work gr8 for squats and all kinds of other stuff in your workouts.

I have not run accros any really good vids of High Pulls from a hang so here is my best explanation for you bro.

Ok have the bar resting on the saw horses that you bought at Lows. Start out at a light weight till you get the feel for it.
Grasp the bar at just a bit wider then shoulder width.
Use good form and bend forward so that the bar is at your knees. This is your start position.
Now explode your pelvis inward toward the bar and shrug the piss out of your shoulders.
This will bring the bar up to waist level.
Flex the hell out of your calves, rise up on your toes and at the same time point your elbows toward the ceiling, arch your back (pulling with your entire back) and pull that bar up to your chest.
That is the lift now let the bar descend under control and you are ready for your next rep.
You dont want the bar going any higher then your chest and do not jump up off the ground.

It really sounds much more complicated then it is bro. So just read thru that a couple of time and then go do it. If you have a mirror then use it too to help you.

A Tip for you.
I put a pc of carpet on the top of each saw horse that way the bar wont roll around.
 
ok its a whole new day and time for Zed's workout B :)
It took me about 1.5 hrs to get through this because I was researching some of the movements while working out.
Don't laugh at the #'s as this was a very different workout for me. The only excersise I had done in the past was front squats and that was 4 years ago in kurdistan LOL and def not @ 15 reps
What I found was that at the higher reps weight wasnt a problem but my cardio was I was feeling taxed after 15 reps as opposed to my normal 5 - I think this is a good thing though so lets get on with it

Workout B
Ft Squats 3x15 @ 95 lbs -> very light but taxed the breathing
High Pulls 4x12 @ 65 lbs -> pretty light
Rack Pulls 3x12 @ 185 lbs -> these where really fun
Drag Curls 4x11 @ 40 -> also a really cool movement I had never done

Here is a pic of my home gym if you can call it that :)
IMG_1636.jpg
 
^^ that's a pretty sweet home gym bro. All you need is a punch bag and you got everything I'd ever need! ;)
 
Thanks for that vid 24. Thibs to the rescue again. Thats exactly how you do em Jd except dont rest the bbl on anything at the bottom. You just hold it at knee height. Good on your gym and your workout too bro.
You start numbers dont really mean shit bro. Its just a place to start. And my hat off to you for being honest bro!
But Im not seeing any of the Yellow Steel saw horses yet, what up wid dat?
 
for food I think part of my problem is I wake up at 5-530 and go straight to the gym (my basement) LOL
This morning I followed your lead bu24 and had a banana pre wo. From now on if it makes sense Ill do a banana and apple pre wo. Can I get right into the wo after eating those snacks or should I wait .5 hr?
Im thinking after my 8 hr fast (sleeping) I dont have all the energy to push it- for a while I did night workouts and I hit all PR on the big 3 lifts but I just can't be consistant after work so 5-530 AM is it. Plus I go to night school this fall.
todays food looked like this
0530 - banana
0700 - prot shake / 2 tbsp natty PB
1000 banana / mojo bar
1300 - 5.2 oz light tuna in water 1 mayo packet, 2 mustard packets
1500 - mixed nuts (almonds, peanuts, pistachios)
1800 - dinner ??? sumthin good :rolleyes:
2100 - snack , maybe protein shake or protein shot
as of 1:51 EST I am at a 38 C- 34 P - 28 F breakdown @ 1155 calories -> by the end of the day I should be at 2100 calories

Zed - as for the sawhorses I moved the safety pins to the back of my rack on my set. They are angled the wrong way but as long as Im careful its all good - prob still look into the saw horses just in case LOL
 
I'd recommend that banana about 30 mins before training bro. Give it sometime to digest and get some of that nutrients to your muscles.

Here's a li'l trick I figured out. take 2 caps N2Slin an hour before you workout. Have a carb rich prevworkout meal half an hour later (30 mins before you train) I find this really works well as a pre WO as I don't like stims. :)
 
Yeah give it like 20-30 minutes to get going down the system, since its a carb it'll begin breaking down enzymatically in your mouth so you don't have to wait as long as if say you had a protein shake and a banana.
Try a cup of coffee in the morning if you don't use pre-workout boosters. I get up 5:30am and lift around 6:15 so i do use a pre-workout.
 
Looking good in here.
Yeah bro get the saw horese. They are cheap and you can use them for so much in your workouts.
 
Im gonna check out those saw horses over the weekend. I've gotta make sure they are low enough too. I'll measure where the bar is at when I go ATG on squats.

You guys have motivated me for cardio so this morning I bumped my jog up to a slow and painful 3 miles

all in all with the cool down it was 40 - 45 minutes of sweat and disgust LOL
 
Sweat and disgust LMAO!
 
Ah running my old nemesis I bloody hate it but it really is necessary for my sport :(
 
Be careful running on pavement. My Ex was big in 5ks n charity runs so I'd do them with her, this past December, got a stress fracture right below my patella, it was so damn painful. Took 6 weeks to recover to the point that I felt comfortable doing body weight squats n 2.5 months before I started front squatting.
I forgot that she was 110lbs n I'm not. Not trying to scare you, just don't push it too much.
 
bu24 - thats good to know as thats all I run on, Ive also been doing 10 minutes jump rope prior to workouts. I noticed with the jump rope warm up I sweat through the entire workout.
todays workout was
Squats 3x15 @105
Bench Press 4x12 @ 95
Bent Over Rows 4x12 @ 80
French Press 5x12 @ 25
If nothing else moving to this higher rep scheme is a lesson in humility :verygood:
15 reps of squats is NO joke




and zed this is just for you :) -> you were right they are perfect AND adjustable LOL

IMG_1639.jpg
 
LOVE that pic bro! Good on ya! Those saw horses are tits arent they?
I put a couple of old throw rugs on my to keep the bar from rolling and makes em quiet too.
Nice bro, nice!
 
Yeah high rep squats rock! Can make ya light headed and feel like you wanna puke but as they say, "if it doesn't kill ya it'll just make you stronger" ;)
 
Moving from the traditional 5 x 5 to a routine like this what should my goals be? Or is this just about a change of pace kinda thing? I've been moving weight up @ 5 lb increments so far. Is this more about a conditioning workout than strength?
 
This type of program is hypertrophy specific. So the short answer is mostly yes however you will def gain strength as well as muscle.
Def do keep moving your weights up by 5 Lbs. Also as always eat BIG but Clean! Min 2 grams of protein per Lb of body weight.
 
I've been tracking my food intake the last couple weeks and am at about a 33 33 33 macro mix @ 2100 calories. Think I should up the calories or am I g2g?
Food has been clean I've dropped down to 181 lbs thats almost 30 lbs from when I bulked. pants are fitting a heck of alot better now :)
 
2100 is pretty low so I imagine you'll lean out quick on that. Don't drop lower than that though. The ass on the women in Zeds avi are nice too.
You can gain strength on a hypertrophy program BUT it's not a rapid process. I think ride out this for maybe 8 weeks or so and then move to a hybrid program of strength and size. Check out my log, my setup is a bit odd but its working well for improving my big lifts and still having enough hypertrophy work (but we can discuss down the road)

EX:
Bench-5x5 (or 3x5 whatever your work capacity)
DB incline-8-12 reps
Cable flyes-finisher-10-15 reps
 
Thanks b24. Yep I love them assez!
Agree with b24 on cals and workout comments too.
Good going bro!
 
Thanks Zed. Check out my log if you want sometime, my training style is different than the traditional bodybuilding or powerlifting style- there's some good homemade food pics too!
 
Gimme a link plz bro. Would love to see what your up to.
 
wow - what a weekend, the older kids came over and took the ol man out to a huge sushi / hibachi buffet - very good had some white tuna, chilean sea bass, steak and a boatload of sushi definitely got my protein out of the deal no calorie counting over the weekend just good times
back to reality this morning - at 5 AM Zed's 15 rep front squats kept trying to stare me down LOL
so here's the work
Ft squats - 3 x 15 @ 100 lbs
High Pulls - 4 x 12 @ 70
rack pulls - 3 x 12 @ 195 - should these only come up around 5 - 6" off the rack?
drag curls - 4 x 11 @ 35
All weight felt very light but I am moving @ 5 lbs every workout and 10 lbs on rack pulls :) great to be back at it
lately been eating a can of tuna w/ mustard and relish for lunch @ 5 oz. can I do this 5 x per week without mercury issues?

Also took a vid of front squats as my knee is shifting forwards at the base of the lift when I am starting to come up If I can post it up I will for a form check
 
decided to do something different for cardio today so @ 530 AM I stole my kids bicycle and did a 7 mile ride. after about a mile into it I realized that this was a kids bike and not setup for an adult lol my ass is still killin me
other than that it was definitely a nice change of pace and very easy on the knees. Thinking I may get a bike and incorporate this into the mix 1 x per week
 
Got it, thanks bro!
 
thinking thinking thinking
I'd like to do this high rep program for 8 weeks total and then go back to the 5x5 -
is squatting for 15-20 reps something you EVER get used to LOL?
if it makes sense to do this prog for 8 weeks total can I start moving the lbs up in increments of 10 instead of 5 and 20 lbs on rack pulls?
Everything is still feeling pretty light I have been going really slow on stuff like rows and bench to get the most out of everything.

Here is today work
Squats 3x15@ 110
Bench Press 4x12 @ 95
Bent Over Rows 4x12 @ 85
French Press 5x12 @ 25 lbs - using a dumbell with 2 hands - is this right? should I use ez curl bar like a sitting up skull crusher?

Also been doing an apple or 6 dates or banana pre workout to give me a little more energy in the early morning seems to be working

I am going to try and implement HITT into my cardio tomorrow - maybe jog a bit very slow and then 80-90% run @ 25 yds.

Just for fun here is a back pic - nearly impossible to take pics by my self LOL
IMG_1657.jpg
 
Good stuff bro. Apple 30 mind before WO is a great pre WO meal. Plenty of energy to help you tear shit up!!!

You'll get used to high rep squats, soon as you've puked from doing em they'll start seeming uh, easier... not really :)

Not a bad shot of your back considering you took it yourself. I get a mate to do it for me ;)
 
Back's looking solid
. If you do interval cardio in the AM--get some carbs in.If the weight is to light, bump it up!
Rack pulls yeah 20lbs is fine since your deadlift is in the 300s. But as you close in on your15RM of rack pulls--make smaller jumps. That goes for all weights.

If you're going to do HIIT cardio and lift like this, may wanna bump up the calories a little--say 150-200cal. HIT cardio has some sick body comp effects, but you still need to fuel it..
French Press - YouTube

Keep your elbows in-don't flare them. If this aggravates your elbows--for me this type of exercise does, drop them.--Also if you force yourself to keep elbows in, the weight shouldn't be too heavy otherwise your shoulders to an extent come into play. You could use dumbbells to build up some stabilization and get better isolation of each tricep.-i use dumbbells for tricep isolation work( my left tricep is smaller than my right so dumbbells allow me to focus on contraction of each arm)
 
Hey bro I would really like to see you continue this for 13-16 weeks for you to get the benefit from it.
French press, that vid is one way to do it however I do them laying on my back on the bench with dbls. Like this,

French press lying on bench with dumbbells - YouTube

EXCEPT that I rotate my palms to face my knees every other set. I guess do what is most comfortable for you.
I am a huge fan of dates before workout. Dates are a super food IMO.
Rack Pulls must be heavy so on your next day to do them add 30 Lbs then increase in increments of 10 Lbs.
 
hot as heck in the northeast today so instead of HITT I decided to swim for 1/2 hour this morning. Actually very relaxing. I am thinking I am going to bump up my calories as I have held solid at around 33% macros across the board and 2100 calories. I think I could use around 2500 at least as I am starting to bonk here and there through out the day
keep on plugging away
 
Go for it bro. Let us know how it works out for you man.
 
For your activity and size 2500 is good number if you're still trying to lean out. And yeah swimming is great! It's like full body conditioning.
 
got some good help from bu24 on diet today so wanted to say i appreciate that :)

Im going to work out that and post up a tighter diet plan soon - the help and support on this site is ridiculously cool!

woke up late @ 530 am today so had to wait till the kiddos were in bed to hit it just wrapped up and things are progressing nicely - everything is still light but its still fun

ft squat 105 x 3 x 15
high pulls 75 x 4 x12
rack pulls 210 x 4 x 12
drag curls 35 x 4 x 11

crapped out on my diet at work cause we had a lunch meeting with lotsa pizza ny style baby! FAILURE!!!
 
Dropping in to say I hope the info was understandable and routine is the one Zed made so it's solid. Kill the weights, sprint n jump with intensity and eat highly nutrient dense foods and it'll work itself out.
 
Agree with b24.
On your rack pulls add 25 Lbs nest session.
We really need to get you up on those. I feel pretty confident that you have the strength. Prolly from there we will go back to the regular incremental increase.
 
Had a great weekend but now its time to make the doughnuts again :)
Things are progressing nicely - I think I have hit a weight loss plateau so the rest should be recomp
Tomorrow I start some HIIT training - I will have to find a timer app for my phone but the plan is
to do 15 second sprints then SLOW jog / fast walk for 45 seconds.
I am going to try to do this for 20 rounds should take 1/2 hr with warmup and cool down

looking forward to jumping up 25lbs on the rack pulls
everything is still feeling VERY light but I am noticing that with the 15 rep squats breathing is a GOOD thing LOL

this is what I was doing at 530 AM
Squats 3x15 @ 115
Bench Press 4x12 @ 100
Bent Over Rows 4x12 @ 95
French Press 5x12 @ 30
 
5:30 a.m. dam bro......
but a good workout for you.
 
Good on both of ya!
 
today was the first day of HIIT cardio ended up doing 20 sets @ 15 seconds sprint 45 seconds walk / SLOW jog
then jogged in 1/2 mile
I wasnt sweating as much as a typical 45 minute jog but my heart and breathing was SCREAMING
this will be a fun little project
 
alright Ive recovered from my HIIT cherry getting popped and time to suck it up and drive on :evil:

I've gotta be honest I'm getting bored with the low weight / high rep stuff. I'm just
about to end my 3rd week in the 12 - 15 rep range I think I'm going to move everything up to a 10 lbs bump. Any thoughts? Am I being impatient?
My cardio is def getting better - doing the 15 rep squats are getting easier even though the weight is going up I think its not the weight hurting me it was just getting used to doing
that many reps.
If no one says other wise Ill be making 10 lb increases on almost everything and maybe 20 on the rack pulls.

So here is today's work -
Ft Squats 3x15 @ 110
High Pulls 4x12 @ 80
Rack Pulls 3x12 @ 235
Drag Curls 4x11 @ 40
 
Works for me.
 
Sup bro?
 
ok so electric has been out since Saturday June 30th - Northeast got hit hard by some weather
been a hell of a week so far :) but we are back now
I skipped mon and tues workout because work was a killer all kind of problems without power that long
today i am off and had a good workout in the morning

Ft Squats 5x5
High Pulls 4x12
Rack Pulls 3x12
Drag Curls 4x11

I havent lost any more weight which is good - holding strong at 185 - 190 but body is definitly recomping with cardio 2 x and diet in check this is getting fun
slowly upped cals to 2400 with no problems and still keeping it 75 - 80% clean :)
 
Nice job bro. Man that supremely had to suck being without power that dam long. Feel for you bro.
 
What up bro?
Post up man, missing you in here.
 
excuses excuses LOL Im still alive no more pwer outages LOL
I think I am at the point where I am doing TOO much research on diet etc
it can be a dangerous thing
Im still hitting the weights faithfully at 5 - 530 AM -> everything is going up so that is good
the other day I did rack pulls @ 3 x 12 - 265 lbs - felt great but my grip sucked

my oldest daughter told me i had man boobs the other day and sent me into a wirlwind LOL but she's right

Made the mistake of stumbling onto the leangains site and reading and reading and reading LOL
I swear Im never gonna do a sloppy all out bulk again - all said and done I was up to 210 but now am back to 185 so what is the point
any of this make sense?
 
Okay I think i understand-you're saying looking back the whole "bulk" and put on weight was done wrong on your part and you like the leansgains concept.
If that's what you are saying, martin merkhans idea has worked for a lot of people- the first few days suck- I tried it for a week, the first 3 days, from 8-2 my mind was on food- I gave it a ahot during the semester, and since I was occupied, wasn't a big deal not to eat till 3pm. I think it helps keep your calorie surplus smaller when you do it to gain size. Also, don't use it to be an excuse to eat lower quality food (ex cookies to get carbs/fats)-especially since guys like you n I aren't blessed with visually pleasing fat storage sites lol

I think Zed can better help you with grip- but I personally bought a heavy gripper (150lb) one. I started using it during my down time as the night is winding down n I'm just watching a show on tv or soemthing.
 
Last edited:
Had a great workout yesterday - Did plyometrics from p90x tues night then wed morn did my zed special :)
on the rack pulls I have been resetting my grip every 3-5, and I think my prob is sweat just as much as grip - I am looking into the heavy gripper type things

Everything else was as always Front Squats - High Pulls- Rack Pulls - drag curls - took about an hour all said and done

As my dieting research continues I will still maintain my normal program somewhere between 1900 - 2400 calories and around a 50P / 30C / 20F ratio
 
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