403ep3 starts SL5x5

[403ep3]

At first I wasn't going to post a progression thread but I decided that it could benefit some people on the inter webs. When I first started to research Stronglifts I was looking for a session by session review of how different people progressed through this routine; these reviews were not easy to find/impossible.

For anyone that doesn't already know what Stronglifts 5x5 is, take a look at Stronglifts 5x5 (http://www.stronglifts.com).

Reason for starting SL: I have been working out on-and-off for quite awhile but have always ended up quitting at some point due to lack of time. When I found this routine (through beyond) I decided I wanted to take a shot and see if I could fit it into my busy life. Considering it's only 3 times a week I figured that I could easily do it.

and so it began...



I started the routine on July 2nd:

Height: 5'8"
Weight: 160lbs +/- 2lbs
Waist: 29 :thumbsdow
Race: Asian!

I'm not the strongest guy but I'm definitely not the weakest.

My max weights that I could lift before starting the routine are:
Bench Press:185lbs
Squats: 195lbs
Shoulder Press: 175lbs
Deadlift: N/a
Overhead Press: N/a
Barbell row: N/a


July 2nd 2012 (First Session, New Workout)

Squats: 75lb
Bench Press: 75lb
Barbell Row: 90lb

July 4th 2012 (Second Session)

Squats: 80lb
Overhead Press: 65lb
Deadlift: 100lb


GOALs! (after 3 months)


September 26th 2012 (41st Session)

Squats: 270lb
Bench Press: 175lb
Barbell Row: 190lb

September 28th 2012 (42nd Session)

Squats: 275lb
Overhead Press: 160lb
Deadlift: 290lb

These goals are obviously without failing. Not too sure how I will do but I will set my goals to being perfect and adjust from there.

Here we go! Currently at Session 10 (July 24, 2012)

[403ep3]

http://img836.imageshack.us/img836/9130/photoye.png


http://img801.imageshack.us/img801/1138/photo1f.png

[bigbadboss101]

That's a neat program. Good luck!

[dandia89]

shoulder press 175 @ 160 lbs?

that's pretty impressive...

[403ep3]

My shoulders are the strongest part of my body. Need everything else to line up!

Finished the 12th session this week and things are getting tougher but not too tough. I was a lazy ass when it came to squats and since starting my quads have increased in size and have toned up considerably. Looking forward to squatting in the 200s and feeling the burn!

[403ep3]

http://img.photobucket.com/albums/v219/rapidfire999/photo-1.png

Also, because of all these 5month challenges popping up I also decided to try on a new meal plan.

Will update when finalized!

[max_boost]

Originally posted by dandia89
shoulder press 175 @ 160 lbs?

that's pretty impressive...

That is insanely impressive.

I can do 105X5 and I was so proud of that.

That is almost elite territory.

http://www.exrx.net/Testing/WeightLifting/PressStandards.html :eek:

[403ep3]

Maybe I'm calling an exercise the wrong thing??

http://www.stayfitbug.com/wp-content/uploads/2009/08/pressbehindneckmilitarypress-main_Full.jpg

It must be my mistake or something :nut:

Oops I guess its military press

[Darkane]

Yeah seated varies a lot!

Jim Wendler said it best:

Press the way you piss. Standing.

[bigbadboss101]

Standing is much harder. Your core are more involved.

[dandia89]

Originally posted by 403ep3
Maybe I'm calling an exercise the wrong thing??

http://www.stayfitbug.com/wp-content/uploads/2009/08/pressbehindneckmilitarypress-main_Full.jpg

It must be my mistake or something :nut:

Oops I guess its military press

oh that makes a lot more sense. standing press is more challenging.

best of luck, keep updating us!

[msommers]

Damn I want that app! Fuckin iPhones!!

[403ep3]

Thanks everyone! I don't know if its just me or I think I'm starting to form into a body shape that I'm looking for.

Update from Session 13&14:
Squats, Bench Press, Deadlift are still easy. My quads are getting bigger and that means I have to buy new pants soon. Some jeans are getting way too tight! Luckily I will be hitting some Las Vegas outlets soon.
Bench press @ 105. I still blast through these without a sweat. Deadlifts, although I never really did them, are still easy. Could be because SL tells you to do 1 set though.

Barbell Row: Getting much tougher! I was still able to finish the 5 sets but the last set took some time.

Overhead Press: Same as Barbell rows. Had a tough time during the last set. I think I need to take a little more rest in between these sets.


Meal Plan: Just started a meal plan that I will be looking to follow. I pretty much cut A LOT of carb consumption out of my meals because I am looking to get those damn abs back.

Diet will consist of lots of fruits, vegetables, lean protein meat/chicken/fish, eggs, whey protein shakes, peanut butter granola bars, and oatmeal. AND WATER!

Looking forward to the next month!


msommers: try stronglog if you use android. If you use blackberry, sorry!

[Little Dragon]

Good work!

For standing press, which is better...bar coming down behind head or in front?

[403ep3]

Originally posted by Little Dragon
Good work!

For standing press, which is better...bar coming down behind head or in front?

I've been doing some reading and apparently going behind your head is bad for your rotator cuffs.. I haven't had a problem myself but maybe others can chime in.

For SL I press in front.

[beecue]

I don't like barbell rows. I don't know if it's my form but it seems I will max out in no time at a low weight. I wonder if I can switch that with dumbbell row and get the same results. I was at 90 yesterday.

[schocker]

Good work 403!
As long as you stay consistent you should be good. I have been trying to make it to the gym about 6 times a week which usually works (4x weights + cardio, 3x cardio), just stick to it!
Gym has been busy at odd times lately though which stretches out the workout times. :nut:

[dandia89]

just thinking about doing standing press behind your neck sounds painful

[403ep3]

Originally posted by schocker
Good work 403!
As long as you stay consistent you should be good. I have been trying to make it to the gym about 6 times a week which usually works (4x weights + cardio, 3x cardio), just stick to it!
Gym has been busy at odd times lately though which stretches out the workout times. :nut:

I've been trying. Yeah I've seen you there on your bike reading up whatever you're reading.

I go pretty late expecting the gym to myself but then 10-15 people show up past 11pm :nut: too bad they are 99% guys

[schocker]

Originally posted by 403ep3


I've been trying. Yeah I've seen you there on your bike reading up whatever you're reading.

I go pretty late expecting the gym to myself but then 10-15 people show up past 11pm :nut: too bad they are 99% guys
haha, yeah, I like to do the recumbant bike so I can read my kobo as if it is a good book, it makes me want to do cardio so I can keep reading. True, I try to go between 10-11 some times it is dead then I finish cardio and tons of people show up :nut:

[Darkane]

Standing Overhead press is from the front always. If it's behind the neck it's clearly stated so.

[scboss]

Originally posted by beecue
I don't like barbell rows. I don't know if it's my form but it seems I will max out in no time at a low weight. I wonder if I can switch that with dumbbell row and get the same results. I was at 90 yesterday.

DB rows are good for grip and power but uses alot less core. Barbell rows are great for building a strong ass core and a solid upper/mid back for deadlifting.

For me I can do 110 x6 DB row (no shoulder roll)
And 155x12 for barbell (chest parallel to ground and no swinging)

Both have benefits but you should stick to what the program says.


For the overhead press stuff. I wish I always did this, I use to have a bodybuilder mentality and did this shit seated all the time. I got up to 185x8. Then when I took up olympic lifting and stuff I was doing 115 for only 3. Do it right the first time. After 2 months im at 135x5 now

[403ep3]

135 sounds heavy as shit. I'm hoping that I can reach my end goals but overhead press may stall me for a week!

Question for you guys: so I've changed my eating habits and have been focussing on eating less carbs and such. Two days into the diet I find myself hungry a lot even though I am having a meal or a snack every couple
Hours. I'm eating protein, vegetables, and fruits with barely any carbs (if any). Does my body have to adjust to this new meal plan or should I be increasing my consumption of food?

I get most hungry after work at around 4-5 but normally don't have dinner till 7-830 and go to the gym at around 9-11ish. Should I be consuming a shake?

[403ep3]

http://img.photobucket.com/albums/v219/rapidfire999/photo1-1.png

I have a feeling that I might get stalled at overhead press and barbell rows soon. They are getting really tough and I'm taking longer breaks in between sets to complete the 5 sets.

[403ep3]

Well finally failed to reach all sets to 5 reps during my recent workout of overhead press.

I was able to get
105lbs: 5, 5, 5, 4, 4

Next will probably be barbell press.

[403ep3]

http://img.photobucket.com/albums/v219/rapidfire999/Facebook/Mobile%20Uploads/553896_573739147912_1258480555_n.jpg
http://img.photobucket.com/albums/v219/rapidfire999/Facebook/Mobile%20Uploads/599515_573739172862_1549041264_n-1.jpg

Damn I failed overhead press again!

My legs are really coming into form. They used be tiny little buggers but now I'm seeing some good definition and becoming a lot stronger:bigpimp:

[403ep3]

Since I've started this workout I've gotten my cousin and brother on it as well. Hope this isn't what gets them to be stronger than me. I like being stronger than them :bigpimp:

I'm almost taking a one week break to go to las vegas. Has anyone had any experience with taking a week break (drinking) and then gone back and had to drop some weight?

[schocker]

I believe everyone has. Just find some time for more cardio!

[lint]

Originally posted by 403ep3
I'm almost taking a one week break to go to las vegas. Has anyone had any experience with taking a week break (drinking) and then gone back and had to drop some weight?

I took a week off and went to mexico when I was doing starting strength. The gym was terrible at the resort, just a crappy smith machine, so I said f it to lifting and just relaxed. Came back and added another 10 lbs to my squat with out missing a beat.

remember, you get stronger during recovery, not during the lift

[403ep3]

Didn't gain any weight due to all the walking but had some pretty awesome hangovers!

Back to working out starting today or Monday. I will see how I feel today :zzz: :dunno:

Hoping my body got some rest and I can pound out some heavy weights with no failure this week.

[403ep3]

So after I got from Vegas I got a cold.. I skipped a couple of workouts and started up again on wednesday. Wednesday and Friday were bad days!

http://img.photobucket.com/albums/v219/rapidfire999/560262B5-8007-4D22-AD68-8AB97413C70C-11076-0000042FA9ED6E14.jpg

I finally failed on my squat attempts, just fell short of my personal goal of getting to 2 squats a side. Starting to feel better now but still feeling a bit sick. Hopefully I will feel 100% by monday and pass 210 lbs squats (failed twice actually). Since my legs weren't into it, the deadlifts I performed weren't feeling the greatest but I was able to complete that workout..for now.

I ate like a total slob in LV and so I am trying to get back on track. A question to people that go to school, how do you manage to eat healthy when its hard to keep your food fresh because of the lack of a refridgerator?

[ZorroAMG]

That's good shit. I finished my 12 weeks at the beginning of june with the following results

Weight: 170lbs

Squats - 230 5x5
Dead - 220 5x5
Bench - 150 5x5
Row - 135 5x5
OPress - 120 5x5

Then I hurt my hip flexor, then I started filming a bunch of movies and tv shows and then I got lazy and now I scaled back and am starting back at:

Squats - 155 5x5
Dead - 145 5x5
Bench - 125 5x5
Row - 105 5x5
OPress - 90 5x5

OMFG it's a shot to the ego...but the show must go on...

[bigbadboss101]

How is this going? What do you do on off days? Some SL peeps said off days one should rest and hard cardio can hinder gains. I like to think some sort of cardio is necessary.

[403ep3]

I try to do some lighter cardio on my off days like basketball and walking on the treadmill. I try to not go hard cardio because of squats 3x a week. Right now I am pleateauing hard and squats are hard as hell. I failed 210 twice and just recently failed 215 last night. Would you guys suggest me to drop 15-20% weight and see if I can increase my strength by dropping in weight for a couple weeks?

[403ep3]

Originally posted by ZorroAMG
That's good shit. I finished my 12 weeks at the beginning of june with the following results

Weight: 170lbs

Squats - 230 5x5
Dead - 220 5x5
Bench - 150 5x5
Row - 135 5x5
OPress - 120 5x5

Then I hurt my hip flexor, then I started filming a bunch of movies and tv shows and then I got lazy and now I scaled back and am starting back at:

Squats - 155 5x5
Dead - 145 5x5
Bench - 125 5x5
Row - 105 5x5
OPress - 90 5x5

OMFG it's a shot to the ego...but the show must go on...


That's pretty good weight for your size. I'm having trouble with most weights
Now and they are all getting really heavy. I wonder what I can do to help progress to the heavier weights. I definitely want to lift heavier!

[lint]

Originally posted by bigbadboss101
I like to think some sort of cardio is necessary.

... for what? Strength goals?

[lint]

Originally posted by 403ep3
I try to do some lighter cardio on my off days like basketball and walking on the treadmill. I try to not go hard cardio because of squats 3x a week. Right now I am pleateauing hard and squats are hard as hell. I failed 210 twice and just recently failed 215 last night. Would you guys suggest me to drop 15-20% weight and see if I can increase my strength by dropping in weight for a couple weeks?

follow the deload as outlined when you stall. what you can also try is using smaller jumps. if you were adding 10lbs before, scale back and just add 5 instead. work your way back up and if you stall again, try taking a bit more time off. And if that fails you've probably finished with linear progression and it's time to switch to an intermediate program

[bigbadboss101]

Originally posted by lint


... for what? Strength goals?

No, for general fitness and to burn some calories. Like I said some people on SL say just lift and skip the cardio :dunno:

[scboss]

Originally posted by bigbadboss101


No, for general fitness and to burn some calories. Like I said some people on SL say just lift and skip the cardio :dunno:

I think every program MUST have some sort of
Mobility (flexibility)
Conditioning (cardio)
Strength (weights)

You don't have to be crazy at all three but avoiding them all together is not gonna do you any favors in the long run

[ZorroAMG]

^Agreed. Since starting 5x5 I've really started focusing on stretching and doing Yin Yoga to counter balance all the heavy lifting. I do suck at cardio and do some interval on my off days with good results.

It's hard to lift as much as we do in 5x5 (esp squats) and going full out cardio on ALL the off days really takes a toll on your shins, knees etc....gotta have balance...

About to have my pre-workout meal here then hit a Squat/Bench/Rows 5x5 session!

[max_boost]

Well what 'lint' is trying to say is, focus on one thing at a time. If you want to get big and strong, focus on strength first. If you want to cut, diet and lean out, do that after. It can be a bit taxing to try to do too many things at once.

Like Z already said, cardio sucks after heavy lifting days. In the beginning it's OK, but FML when the squat gets close to 1.5X your body weight and you have to pound through 3-5 sets haha

[zipdoa]

Originally posted by ZorroAMG
^Agreed. Since starting 5x5 I've really started focusing on stretching and doing Yin Yoga to counter balance all the heavy lifting. I do suck at cardio and do some interval on my off days with good results.

It's hard to lift as much as we do in 5x5 (esp squats) and going full out cardio on ALL the off days really takes a toll on your shins, knees etc....gotta have balance...

About to have my pre-workout meal here then hit a Squat/Bench/Rows 5x5 session!

I just wanted to add that Zorro is on the money for Yoga counter-balancing heavy lifting... Especially in an advanced Hatha class, you'll work a shitload of stabilizer muscles that you don't typically hit in the gym. I thought I was strong as hell, but some of the poses are fucking hard.

[403ep3]

Originally posted by lint


follow the deload as outlined when you stall. what you can also try is using smaller jumps. if you were adding 10lbs before, scale back and just add 5 instead. work your way back up and if you stall again, try taking a bit more time off. And if that fails you've probably finished with linear progression and it's time to switch to an intermediate program

Yeah that's what I am doing now. I ended up deloading a bit more then 10% because dropping by 21.5 didn't really add up correctly. Dropped back to 185 this morning and feels way better. Now we go up!


Originally posted by warcaster


I think every program MUST have some sort of
Mobility (flexibility)
Conditioning (cardio)
Strength (weights)

You don't have to be crazy at all three but avoiding them all together is not gonna do you any favors in the long run

I've been planning to do more cardio and flexibility exercises but I've been busy with school and applying for FT jobs :banghead: I will start up more frequently soon

[403ep3]

Originally posted by max_boost
Well what 'lint' is trying to say is, focus on one thing at a time. If you want to get big and strong, focus on strength first. If you want to cut, diet and lean out, do that after. It can be a bit taxing to try to do too many things at once.

Like Z already said, cardio sucks after heavy lifting days. In the beginning it's OK, but FML when the squat gets close to 1.5X your body weight and you have to pound through 3-5 sets haha

That's what I have been focusing on, strength first! I do wanna get lean and cut but I need some strength to start with. 1.5x my body weight for squats sounds heavy as hell :barf: 240lbs yikes :eek:

[ZorroAMG]

You can TOTALLY do it.... I was doing 230 weighing 170, going 90 degrees/Parallel and could have gone heavier if my hip flexor didn't decide to be an asshole LOL!

Keep killing it!

[403ep3]

How long did it take you to get to 230? Any failure or 'easy' all the way?

[403ep3]

http://img.photobucket.com/albums/v219/rapidfire999/20387E5A-453E-448C-96E0-A5001CD7072F-1262-00000047099B6488.jpg
http://img.photobucket.com/albums/v219/rapidfire999/9CA0A66B-18F4-499C-ABC0-9BC26F5780A1-1262-000000472F4C4606.jpg
http://img.photobucket.com/albums/v219/rapidfire999/B2296887-5667-40F5-91A0-0C68716160BF-1262-0000004723CA9B64.jpg
http://img.photobucket.com/albums/v219/rapidfire999/FD9D71AE-15C1-4571-A367-997C7E9B0440-1262-0000004716CACB47.jpg


No homo alert! Few shots I took a bit before I left on my trip.. So around late August.

[ZorroAMG]

I didn't fail up until 230 and the failure wasn't in the strength ability to lift, it was my hip flexors causing pain and preventing the lifts. I do a lot of stretching now but I feel like I need to re-engineer my squat form to build back up to 230 sans pain.

[403ep3]

I took some videos of my form for a couple workouts.

Here is 195lbs 1x5 Squats
GMDatiY0ZIk

Squats again
9Cf7dqq45Zg

Overhead Press, 1x5, Overhead Press, 120lbs
E6sS5xe0Z78

I think? my form is good for these workouts. My other workout, dead lifts, didn't go so well so I will post later on.

[scboss]

Your overhead press looks damn good. The only criticism I would have is that your going down so fast in your squat that your almost using momentum to pop up from below 90.

Also put in the safety bars and don't be afraid to fail. Usually when increasing weight for these lifts is all in your head. If you know your safe you will perform better, or maybe that's just me lol.

Keep up the great work

[scboss]

Originally posted by ZorroAMG
I didn't fail up until 230 and the failure wasn't in the strength ability to lift, it was my hip flexors causing pain and preventing the lifts. I do a lot of stretching now but I feel like I need to re-engineer my squat form to build back up to 230 sans pain.

You should look up some glute stretches, I use to get the same pain before when doing overhead and back squats below 90. Do you use a foam roller on your IT bands?

[403ep3]

Originally posted by warcaster
Your overhead press looks damn good. The only criticism I would have is that your going down so fast in your squat that your almost using momentum to pop up from below 90.

Also put in the safety bars and don't be afraid to fail. Usually when increasing weight for these lifts is all in your head. If you know your safe you will perform better, or maybe that's just me lol.

Keep up the great work

Thanks for the advice. I only use safety bars when I am not feeling so confident. The good thing about not using them, for me anyways, is I can't fail or I am F'ed :nut: ..so I always succeed ;)

I'm hoping to succeed on 215lb next go-around and reach my goal of squatting 2 45lbs a side (225lbs). I am pumping myself up!:clap:

[ZorroAMG]

Good squat form but if anything try and keep your knees from going over your toes so much by leading the squat with your ass/hamstrings.

Great form on the OP.

**Exhale hard as soon as you start every rep not just at the top!!!**

Warcaster, I do stretch glutes by crossing one ankle over my knee and sitting on the foam roller to roll out the glutes. What would you recommend? I do roll out my IT band but i've found some good vids on stretching it just now...will integrate it.

[403ep3]

Yeah I've been trying to watch my knees going over my toes but when going ATG its tough. I will take a look at how I can adjust my form to have less knees over toes next workout.

I've been seriously contemplating whether to use pre-workout supplements to get that extra boost or rep in..not so sure right now. I'm currently just drinking protein shakes, and taking multivitamins, BCAA, and fish oil pills.

[ZorroAMG]

Lower the weight and start REALLY forcing the lead of the squat with your ass....like exaggerate that shit. It will really hit the hamstrings properly. That's what I've been focusing on.

[403ep3]

Yeah I've been trying that out. In a couple weeks I will take another video and see how much I've improved (hopefully I will eclipse my 2x45 a side goal by then, 210 next workout!) :bigpimp:

[lint]

there's nothing wrong with squatting highbar the way you are. just keep adding weight.

[403ep3]

http://img.photobucket.com/albums/v219/rapidfire999/8B06EFCB-CF4A-496F-A753-8D535BAA0ABC-2442-00000153B4942DD9.jpg
http://img.photobucket.com/albums/v219/rapidfire999/395428BE-D702-4624-A78B-85CC260085B9-2442-00000153BAC289FC.jpg
http://img.photobucket.com/albums/v219/rapidfire999/A9031830-C526-41FF-A4D3-966581DEB082-2442-00000153BFF6CA8A.jpg

UPDATE!
So here were my goals after 3 months and where I am now.


GOALs! (after 3 months)


September 26th 2012 (41st Session)

Squats: 270lb
Bench Press: 175lb
Barbell Row: 190lb

September 28th 2012 (42nd Session)

Squats: 275lb
Overhead Press: 160lb
Deadlift: 290lb

Where I am now: I failed some sessions so I am not quite at my goal yet but not too far off.

September 26th 2012 (34th Session)

Squats: 195lb (-75lb)
Overhead Press: 120lb (-40lb)
Deadlift: 260lb (-30lb)

September 28th 2012 (35th Session)

Squats: 200lb (-75lb)
Bench Press: 160lb (-15lb)
Barbell Row: 135lb (-55lb)

I'm about 7 sessions behind because I went on vacation and I was sick for most of a week. I have failed and deloaded squats a couple times. Failed OH, BR, and DL as well. I am a little past 3 months and I am making huge gains for my squats (ATG) but still waiting for benchpress to become harder. My goal is to reach 225lb soon..

[403ep3]

wow I've been a lazy ass updating this.. I have been working out still though. Got to 240lbs squats and they are tough.

[403ep3]

UPDATE!
http://img.photobucket.com/albums/v219/rapidfire999/E04F6E56-ABD6-4988-B7E5-3BDA7371E08F-3399-000001E2DF229EFB.jpg
http://img.photobucket.com/albums/v219/rapidfire999/3141CBB1-2143-40E9-8FC8-0EDA6248665B-3399-000001E2EA2D3E31.jpg
http://img.photobucket.com/albums/v219/rapidfire999/C1857012-EEF2-462C-B11F-BCC0B65EE4B8-3399-000001E2EF88701B.jpg
http://img.photobucket.com/albums/v219/rapidfire999/A0193FFA-E179-408A-AEE1-3D4AA0F549C8-3399-000001E2F5CC0FFC.jpg
http://img.photobucket.com/albums/v219/rapidfire999/A36BB7D1-AB01-4EE1-88C5-0A0F4A18B53F-3399-000001E2F9E4ACF8.jpg
http://img.photobucket.com/albums/v219/rapidfire999/70A371AD-2099-459D-BC1E-516277F39128-3399-000001E2FFAFFD07.jpg

I definitely haven't stopped working out but its been hard to keep updating (school sucks but final semester :nut:).

I'm struggling right now with some lifts and getting past some plateaus.. I think it might be time to switch to a different routine soon, maybe 5/3/1 or madcow? Any suggestions based on how my lifts are going so far?

My current Max weights that I've tried and completed or have been close are:

Squats: 240lb
Overhead Press: 130lb
Deadlift: 330lb
Bench Press: 190lb
Barbell Row: 155lb

I have ordered some supplements from bb.com and am looking to gain a ton of weight during winter. I bought some weight gainers and casein and will look at eating lots of good and healthy food. I'm hoping to go from 162lb--> 180lb in the next 4-6months hopefully, maybe faster?

I will try my best to update at least once a week.:goflames:

[ZorroAMG]

Nice work!! PS don't bother posting screen caps we can't read the weight numbers on the screen.

Gah, I'm slipping a bit as far as consistency and I SO noticed it today... Just got back from Workout A and eeeeek'd out these numbers baaarely for 5x5

215 squat
165 bench
145 Rows

[lint]

Originally posted by 403ep3
I'm struggling right now with some lifts and getting past some plateaus.. I think it might be time to switch to a different routine soon, maybe 5/3/1 or madcow? Any suggestions based on how my lifts are going so far?

My current Max weights that I've tried and completed or have been close are:

Squats: 240lb
Overhead Press: 130lb
Deadlift: 330lb
Bench Press: 190lb
Barbell Row: 155lb

I have ordered some supplements from bb.com and am looking to gain a ton of weight during winter. I bought some weight gainers and casein and will look at eating lots of good and healthy food. I'm hoping to go from 162lb--> 180lb in the next 4-6months hopefully, maybe faster?

I will try my best to update at least once a week.:goflames:

give this a read http://www.t-nation.com/free_online_article/sports_body_training_performance/mass_made_simple

6 week, 14 workout mass building program

[403ep3]

Originally posted by ZorroAMG
Nice work!! PS don't bother posting screen caps we can't read the weight numbers on the screen.

Gah, I'm slipping a bit as far as consistency and I SO noticed it today... Just got back from Workout A and eeeeek'd out these numbers baaarely for 5x5

215 squat
165 bench
145 Rows

You better get back on it! I'm catching up!


Originally posted by lint


give this a read http://www.t-nation.com/free_online_article/sports_body_training_performance/mass_made_simple

6 week, 14 workout mass building program

That's an interesting program there.. I might take a look at doing some sort of hybrid of it. I was also taking a look at Wendlers 5/3/1 program.

Anyone tried it?

Should I get the book, $20? Anyone have? :)

[schocker]

Good work 403, I need to ride the cycle less and lift more weights :rofl:

[lint]

Originally posted by 403ep3
That's an interesting program there.. I might take a look at doing some sort of hybrid of it. I was also taking a look at Wendlers 5/3/1 program.

Anyone tried it?

Should I get the book, $20? Anyone have? :)

you should buy as many and read up as much as you can. Wendler, Tate, John, Rippetoe, Schwartzenegger, Weider etc etc etc.


5/3/1 is great but it's not a pure bulking program. mass made simple is. pick a goal and hit that. you've built a great strength base, you just got figure out what you want to do next.

[scboss]

Originally posted by lint


you should buy as many and read up as much as you can. Wendler, Tate, John, Rippetoe, Schwartzenegger, Weider etc etc etc.


5/3/1 is great but it's not a pure bulking program. mass made simple is. pick a goal and hit that. you've built a great strength base, you just got figure out what you want to do next.

This to the tee. 20$ is nothing to spend on a book that will get you crazy hell I have some books worth over $100 just on exercise physiology. The best thing to do is find a program that works and tweak it to your needs. Ive been following Matt Kroczaleski and he is a absolute beast and he trains at westside.

But yeah just find a program and look back and see what worked and what didnt. This is him talking about how he does this
RF8Fpssobvc

[403ep3]

Yeah I am definitely looking at buying a couple books and reading them..just need to find a job to fund those books first. Ahhhh new grad life, more time to workout though!:werd:

[max_boost]

I love 5/3/1

So simple and works so well.

[max_boost]

I love 5/3/1

So simple and works so well.

[bigbadboss101]

Your lifts are going up very nicely. Great work!

[403ep3]

Originally posted by schocker
Good work 403, I need to ride the cycle less and lift more weights :rofl:

Yes haha do it!


Originally posted by max_boost
I love 5/3/1

So simple and works so well.

How are you in your progression with working out? Staying with it or playing more sports now?



Originally posted by bigbadboss101
Your lifts are going up very nicely. Great work!

Trying to get them higher. These are the base weights and I definitely want to add a good 15-25% on top of these weights in the next 4-6months or so. My eventual goal is 180lbs with under 10% bodyfat and close to or in the 1000lb club.

:clap:

[max_boost]

Originally posted by 403ep3


How are you in your progression with working out? Staying with it or playing more sports now?

:clap:

Haven't done any lifting in months now. Just doing a lot of sports and generally very lazy.

Cool thing about 5/3/1 is, you don't have to always lift your max to maintain your max. You do a lot of assistance work which helps tremendously. Beware you will be sore for days because of the volume. :nut:

Your weight goes up slower but it's very steady. On average you add 5lbs to your bench and press per month and 10lbs to squat and deadlift per month. That might not seem a lot but 60lbs for bench/press and 120lbs for squat/deadlift in one year is SOLID.

I'm a weakling but the program did help increase my bench and press by 30lbs before I started going crazy with my hockey/snowboarding and swimming.

Anyway, weightlifting is one of those super long journeys so you get what you want out of it. Good luck man.

[max_boost]

Holy shit. Looking over your numbers from the first page. Good work man. :eek: :bigpimp: :thumbsup: :clap:

[bigbadboss101]

Originally posted by max_boost
Holy shit. Looking over your numbers from the first page. Good work man. :eek: :bigpimp: :thumbsup: :clap:

Thats what I said. Up every workout and it adds up fast.

[scboss]

Originally posted by 403ep3


Trying to get them higher. These are the base weights and I definitely want to add a good 15-25% on top of these weights in the next 4-6months or so. My eventual goal is 180lbs with under 10% bodyfat and close to or in the 1000lb club.

:clap:

You would be a beast at that weight. Just try to stay as consistent as possible and you will hit your goal no problem

[bigbadboss101]

Where do you train 403?

[403ep3]

Originally posted by max_boost
Holy shit. Looking over your numbers from the first page. Good work man. :eek: :bigpimp: :thumbsup: :clap:
Thanks, I have my goals and I'm trying to match them as best as I can!


Originally posted by bigbadboss101


Thats what I said. Up every workout and it adds up fast.
Yeah it does but its been adding up slower and slower each workout. I've had to deload a few times now and will probably be deloading for the third time soon .. time for a new routine


Originally posted by warcaster


You would be a beast at that weight. Just try to stay as consistent as possible and you will hit your goal no problem
Thanks! It's gonna be tough to reach my goal but I have some motivation


Originally posted by bigbadboss101
Where do you train 403?
Still at Anytime Fitness but I'm going to change up gyms when my membership is done.

I'm looking at taking swimming lessons because I don't know how to swim, :banghead: , so if I find that I enjoy it I will be using swimming as my cardio :clap:

[403ep3]

Got my shipment in, all of it!

Tried out the whiteflood, 1 full scoop, and it definitely did its job. I don't drink very much caffeine type drinks and it hit hard and fast lol. I think my body needs to get used to whiteflood.

Also got my weight gainer in and my casein. The gainer tastes really good but the casein tastes like ass!

[403ep3]

double post

[403ep3]

So far I have gained about 5lbs since taking my protein.. Time to up my cardio and midsection workouts!

[Mitsu3000gt]

I just started this program on Monday and it's kicking my ass. I'm walking around like a 90 year old man today and I can barely stand up/sit down without assitance lol. That's good though.

I have a question though, how much does the bar weigh? Nowhere on the bars at our gym are they stamped with a weight. They feel like 30ish lbs.

[bigbadboss101]

45

[403ep3]

Originally posted by Mitsu3000gt
I just started this program on Monday and it's kicking my ass. I'm walking around like a 90 year old man today and I can barely stand up/sit down without assitance lol. That's good though.

I have a question though, how much does the bar weigh? Nowhere on the bars at our gym are they stamped with a weight. They feel like 30ish lbs.

What weights did you start with? It shouldn't be kicking your ass at all when you first start off lol, unless you are starting with heavy ass weights. I honestly started with the bar!

Most bars should weigh 45lbs but some women's ones are35lbs.

[brucebanner]

Majority of bars are 45, the women's are 35 and you'll even come across 55lb bars in the gym as well.

[403ep3]

So I've been thinking about joining a rec league with friends and I need some equipment to start off. I was wondering where would be the best place to grab a beginners set of pads for a good price. I don't need pro equip!

[403ep3]

So I've gained almost 10lbs since using my weight gainer I got about a month or so ago. I have one more bag and hopefully I will be around 175lb. Work hard for power for a couple more months and then cut, cut, and cut!!

[bigbadboss101]

Originally posted by 403ep3
So I've been thinking about joining a rec league with friends and I need some equipment to start off. I was wondering where would be the best place to grab a beginners set of pads for a good price. I don't need pro equip!
Ball or ice hockey goalie set?

[403ep3]

Ice hockey and probably won't be the goalie. I like to skate =)

[bigbadboss101]

Some of the guys who play with us on the weekend might have some spare set of equipments. Check with Maxboost and come play with us.

[suntan]

Intriguing. I was going through the website. I think I'll try it once I'm done C25K.

[403ep3]

I've recently changed my workout to include a full on Chest and Biceps/Triceps day every friday/saturday. I needed some change since I've been on 5x5 for quite a few weeks now.

Been contemplating whether I wanted to start 5/3/1 now or start a brand new workout altogether. I have seen my gains since I have started and have gone from:

Weight: 160lbs
Squats: 75lb
Bench: 75lb
Barbell Rows: 90lb
Deadlifts: 100lb
Overhead Press: 65lb

to

Weight: 169lbs
Squats: 250lb +175lb (ATG)
Bench: 200lb +125lb (Touch chest)
Barbell Rows: 160lb +70lb (Touch chest)
Deadlifts: 355lb +255lb
Overhead Press: 135lb +70lb (got my goal of a plate a side!)


Overall I'm happy with the program and maybe 5/3/1 will help to increase my PRs. I would highly recommend 5x5 to beginners and intermediates looking to increase their mass and gain some weight!

[suntan]

Wow, awesome gains. Great work.

[403ep3]

Originally posted by suntan
Wow, awesome gains. Great work.

Thanks

So I've been contemplating whether to go on a holiday and I think I will! I've got 4 months to gain a bit more weight and then start cutting hard. My plan is to bulk up for a month and then go hard at leaning out and getting "abs" for the beach and pool. I will take a picture after I stop bulking and a couple days before I leave. I haven't had abs since I was in junior high, but I've always been lean, so now I want abs again.

[schocker]

I saw your dead lift yesterday, that is like 220+ lbs than I do :rofl:
Good work :thumbsup:

[403ep3]

My goal is to hit 4 plates a side :clap:

[bigbadboss101]

:thumbsup:

Great gains.

[scboss]

Originally posted by 403ep3
My goal is to hit 4 plates a side :clap:


Nice im in the same boat. Last test was 350 but that was quite a while ago. At least im in the 900's now for the 1000lb total :thumbsup:

[403ep3]

Originally posted by warcaster



Nice im in the same boat. Last test was 350 but that was quite a while ago. At least im in the 900's now for the 1000lb total :thumbsup:

Nice, I hope to join that club soon!

[Tej.S]

Originally posted by 403ep3
My goal is to hit 4 plates a side :clap:

I did that today and it felt absolutely amazing. I was stuck at 365(3 plates, 25) for the longest time. Tried to go for 415(4 plates, 5) got it up and broke form :( From the way you've posted your gains, you'll be there in no-time! I'll report back tomorrow and let you guys know how my back feels haha.

[403ep3]

Originally posted by Tej.S


I did that today and it felt absolutely amazing. I was stuck at 365(3 plates, 25) for the longest time. Tried to go for 415(4 plates, 5) got it up and broke form :( From the way you've posted your gains, you'll be there in no-time! I'll report back tomorrow and let you guys know how my back feels haha.

Hah, nice! Hopefully you didn't pull anything. I went to 5x3 so hopefully my gains can only go up from here, hopefully at a faster pace.