403ep3 starts SL5x5

[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.

give this a read http://www.t-nation.com/free_online_...ss_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_...ss_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

[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

[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!

[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

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.

[max_boost]

Originally posted by 403ep3


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

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.

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.

[bigbadboss101]

Originally posted by max_boost
Holy shit. Looking over your numbers from the first page. Good work man.

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.

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.

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, , so if I find that I enjoy it I will be using swimming as my cardio

[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!