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Old 08-13-2013, 09:39 PM   #11
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Today's log, and some questions for all who care to answer:

SQUAT
warm ups:
45x3x8
135x2x5
185x1x3
225x1x3

working sets:
255x5
290x3
325x1+4(5) w/ belt, I felt like the belt might have been a hinderance so I busted out 2 more reps without it. I think I need to go up a size in my Inzer, I'm on the very last notch and I think the tightness maybe affecting my breathing on squats. Previous cycle, third week, I got 310x6 so I take this as some improvement.

BBB sets:
225x10
215x10
205x10
195x10
135x15, made the mistake of starting too high and after the 195 set my legs were screaming.

TRICEP CABLE PULLDOWNS
30x1x10
35x4x10

AB CABLE CRUNCHES
70x3x10
80x2x10

LUCKY CATS (SHOULDER INTERNAL ROTATIONS)
5 sets of 10 with 5lbs dumbbells



SEEKING ADVICE
Got a couple questions today.

1) Someone please recommend me good shoulder mobility exercises, feeling incredibly tight around my rotator cuff, rear delts.

2)Has anyone ever felt their conditioning decreases while bulking? I'm trying to determine whether my conditioning sucking is related to the workload of 5/3/1 BBB or because of the excess calories i've been taking in. I've definitely put on 3-4 lbs in the past three months, a lot of muscle but also I definitely notice some fat getting pack on around my waistline, which is inevitable I suppose while trying to bulk.

Thanks in advance.
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Old 08-16-2013, 02:51 PM   #12
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I really doubt your 3-4lbs gain would be the cause of you gassing. It is more likely that your body is trying to grow and it's running out of energy to do so, or your not hydrated enough.

As far as BBB, it can be an awesome way to bulk if you pummel yourself with enough calories, but it will also bury you if you are too conservative with your intake. A good option for those dead set on BBB (but not recovering as well as they'd like) would be to bring it a 2 day split and push the accessory work hard or even spice it up using his 100 rep challenge which makes all accessory work happen then day after the main lifts.

2 day split: http://www.t-nation.com/free_online_...t/531_reloaded (middle of page)

100 Rep Challenge: http://www.t-nation.com/free_online_..._challenge&cr=

You are making good progress on your main lifts but the 5x10's seem to be kicking your butt. I wouldn't worry about the fat gain or making weight for your first show, I would just eat some more (think extra 400 calories before bed) and make a limit to which you will allow yourself to get to weight wise (i.e. 230)
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Old 08-16-2013, 03:02 PM   #13
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Strong squats TF ! This may help your shoulder ! http://www.marksdailyapple.com/how-t...#axzz2cAF04zFy
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Old 08-16-2013, 04:00 PM   #14
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Here's today's log. I was forced to do OHP today and Deads tomorrow instead of my usual Thurs/Fri. Yesterday I worked 16 hours removing and loading/unloading 36 Church pews from a Church that burnt down near me. It was hard work and I don't think I recovered as much as I would have liked before today. Anyway, here's the log:

OHP
Warm Ups
45x3x5
65x1x5
85x1x3

Work Sets
110x5
125x3
140x1+3 (4), previous cycle, 3rd week, was 135x6. Not as many as I anticipated but it was also an all time PR at 140 so I'm pretty happy.

BBB sets
85x2x10
75x2x10
70x1x10

DB ROWS
55x1x10
60x3x10
80x1x10

DB CURLS
25x1x10
20x2x10
15x2x10



Quote:
Originally Posted by DoomXIII View Post
I really doubt your 3-4lbs gain would be the cause of you gassing. It is more likely that your body is trying to grow and it's running out of energy to do so, or your not hydrated enough.

As far as BBB, it can be an awesome way to bulk if you pummel yourself with enough calories, but it will also bury you if you are too conservative with your intake. A good option for those dead set on BBB (but not recovering as well as they'd like) would be to bring it a 2 day split and push the accessory work hard or even spice it up using his 100 rep challenge which makes all accessory work happen then day after the main lifts.

2 day split: (middle of page)

100 Rep Challenge:

You are making good progress on your main lifts but the 5x10's seem to be kicking your butt. I wouldn't worry about the fat gain or making weight for your first show, I would just eat some more (think extra 400 calories before bed) and make a limit to which you will allow yourself to get to weight wise (i.e. 230)
Thanks Jimmy, I don't know if the BBB is effecting my recovery. The sets are hard but I think I've adapted somewhat, at least the DOMS are nowhere near as excruciating as the first couple weeks. It's definitely help put some size on where I was lacking. I bumped my intake up another 100kcals daily to 3,000 so I'll see if it helps. I'm also not being frugal about the intake, if I go over I'm not in a panic hahah.

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Originally Posted by OHDL View Post
Strong squats TF ! This may help your shoulder !

Thanks man, I appreciate the compliment and the article!
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Old 08-17-2013, 07:49 PM   #15
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Today's Log, Cycle 2 Week 3

DEADLIFT
Warm Ups

135x2x5, one sumo one conventional
235x2x3, one sumo one conventional

Work Sets
285x5, sumo double overhand
325x3, sumo over/under
360x1+7 (8), sumo w/belt & chalk over/under. Felt pretty damn good. It's crazy how much more efficient I am with the sumo pull versus the conventional.

BBB sets
185x2x10
205x2x10
215x1x10

AB CABLE CRUNCHES
70x3x10
80x2x10

SKULLCRUSHERS
45x3x10
35x1x10
35x1x15

Everything felt good and strong today. Pretty happy with my deadlift session. Thinking about skipping the deload week and going straight to Cycle 3.
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Old 08-18-2013, 02:10 PM   #16
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I assume your sumo is heavier than your conventional?

Nice work.
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Old 08-18-2013, 04:32 PM   #17
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Quote:
Originally Posted by BendtheBar View Post
I assume your sumo is heavier than your conventional?

Nice work.
Thanks man. Yeah my sumo is wayyyy stronger than conventional.
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Old 08-19-2013, 07:02 PM   #18
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Today's log, skipped the deload week:

BENCH
Warm Ups
45x3x5
95x1x5

Work Sets
135x5
155x5
175x5+6(11), the 2nd week of the 1st cycle I hit 175x11 so I'm exactly the same. Still struggling with my bench.

BBB sets
115x3x10
125x2x10

V-HANDLE LAT PULLDOWNS
110x10
120x10
130x10
140x10
150x10

EZ CURLS
55x10
45x10
35x10
45x10
45x14
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Old 08-20-2013, 09:40 PM   #19
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LOW BAR SQUAT
Warm Ups

45x3x10
135x1x5
185x1x5

Work Sets
230x5
265x5
300x5+5 (10), previous rep record was 8 so I'm pretty stoked.

BBB Sets
135x10
185x10
195x10
205x10
215x10

TRICEP CABLE PULLDOWNS
30x2x10
35x2x10
40x1x10

CABLE PULLDOWN AB CRUNCHES
70x2x10
80x3x10

on the last three sets I did 30 second planks with a 25 plate on my back between sets.
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Old 08-22-2013, 07:43 PM   #20
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OHP
Warm Ups
45x2x5
65x2x5

Work Sets
100x5
115x5
130x5+4(9), got the same exact number in the second week of the second cycle.

BBB Sets
75x2x10
85x2x10
95x1x15, these actually felt way easier than before so that was something to be psyched on.

FACEPULLS
40x1x10
60x2x10
70x3x10, haven't done these in a while but I feel that my rear delts are lagging behind my front and lateral delts and this may also be hindering OHP progression.

DB CURLS
15x1x10
20x1x10
25x1x10
20x1x10
15x1x20


Did some foam rolling after in prep for deadlifts tomorrow.
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