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Old 10-23-2012, 09:53 AM   #101
Aidan
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Re: Skinny to huge transformation log (hypertrophy+SS)

Quote:
Originally Posted by Soulman View Post
I haven't really followed his blog. What does this entail exactly? Link?
Described a bit here. Basically lifting 5-7 days a week, picking your exercises from a variety of stuff and doing high-ish volume at high intensity. Self-regulating between heavy days (A, B, C) and light days. Obviously the exercises are just a template, it should be easy to see thematically what the intention is and vary it depending on what works for you (first) and then what you like (as JL would say!)

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Old 10-23-2012, 10:07 AM   #102
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Re: Skinny to huge transformation log (hypertrophy+SS)

You can get the first edition of 5/3/1 on scribd. If you get the second edition I will send you $10 if you send it to me. Kind of want to support Wendler a bit, but not enough to buy the book.
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Old 10-24-2012, 05:39 AM   #103
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Re: Skinny to huge transformation log (hypertrophy+SS)

Thanks for the offer loco. Turns out the 2nd edition is on scribd as well. If I ever decide to support him anyway I'll let you know.

I've been reading up on my anterior pelvic tilt and decided it's absolutely necessary to look into it so I will add some good exercises to try and fix it into my routine. A road to optimal pelvic alignment.

Cliffs:
-short spinal erectors >>> static spinal erector stretches, foam rolling spinal erectors, soft tissue therapies
-lengthened/weak deeper abs >>> do reverse crunshes, dead bug variations
-short hip flexors >>> static hip flexor/quad stretching, foam roll hip flexors/quads, soft tissue therapies
-lengthened/weak glutes + hamstrings >>> RDLs, goodmornings, glute-ham raises

tbh no idea what the lengthening stuff means, but I'm going to look it up

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Old 10-25-2012, 01:52 AM   #104
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Re: Skinny to huge transformation log (hypertrophy+SS)

Just did some excel work on 5/3/1 and this is what I'll be lifting in the next 16 weeks.
I stayed modest with estimated 1RM's cause I figured it's better to start too low than too high. That's also what I read in the book.

Especially with the shoulder press I picked a low 1RM because it's a new exercise for me to be honest.

I love this! No more brainless pushing trying to beat records every week.



Those are kilograms btw
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Old 10-25-2012, 03:57 AM   #105
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Re: Skinny to huge transformation log (hypertrophy+SS)

I have a sweet google docs sheet if you want to copy it at https://docs.google.com/spreadsheet/...kkycmtxUjFUMXc. Includes a summary tab that calcs your estimated 1RM.

Being conservative with 1RMs is fine, but even if you use your actual 1RM as a base (and then take 90% of that) you'll be doing 10-12 reps on the first week...just FYI.
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Old 10-25-2012, 05:38 AM   #106
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Re: Skinny to huge transformation log (hypertrophy+SS)

Thanks, looks pretty decent indeed. I'll probably use some stuff. 10reps thing seems to nail it considering my log below

25/10 LEG DAY (see what I did there, loco?)

5/3/1 Cycle 1 - Week 1
Squat
warmup
5x40kg
5x50
5x55

worksets
5x60kg
5x67,5
10x75,5


Assistance work
Leg curls
15x8 (not sure how much weight this is, the machine just shows numbers, probably 40kg?)
15x8
15x7
15x7
15x6

Leg press
15x100kg
15x100
15x80
15x80
15x80 (holy cow this was a drag)

Leg extensions
12x10 (same here, no weight indication, just numbers, 50kg? who knows)
12x10
12x9
12x8

Reverse crunches
25
25
25

Ufff, I think this was the sickest leg workout in my life. I'm a little bit confused about the fact Wendler keeps emphasizing everywhere people always exaggerate with the assistance work and that it's supposed to be just complementary, but then in the 531+BB he makes you do a million reps? Isn't that gonna stand in the way of the essence of 5/3/1? Probably just because the goals of 531 and BB are so different, but you can still kinda do them both
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Old 10-25-2012, 06:22 AM   #107
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Re: Skinny to huge transformation log (hypertrophy+SS)

Imo that assistance scheme is like literally the nut low. It would make me cry tears of shame. Leg curls, presses and extensions? This is why I would never, ever, ever follow a BB scheme. It's so trolltastic.

And obv a BB template would have high volume. That's kinda what BB is all about.
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Old 10-25-2012, 03:29 PM   #108
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Re: Skinny to huge transformation log (hypertrophy+SS)

I did 5/3/1 for a cycle and the back workout was a pain in the ass. 5x15 good mornings made me want to die after doing SS type volume.
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Old 10-25-2012, 09:11 PM   #109
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Why did you quit?
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Old 10-26-2012, 12:46 AM   #110
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Re: Skinny to huge transformation log (hypertrophy+SS)

I intend to start again, but long story short is that my friend has somewhere between 3-6 months before taking his boards so his schedule is completely free so he joins me at the gym whenever I go.

He wasn't a fan of 5/3/1, and I really enjoyed having a gym partner and someone to play ball/grab beer/etc afterwards so we compromised and just came up with workouts that we're both fine with. He has the mentality of a gym bro -- going for the pump, almost no rest between sets, lots of curls, etc so my only condition was to do it 5/3/1 BB style and we do one big compound lift (though %'s are off) then whatever the hell he wants to do.

I fully intend on doing 5/3/1 for at least 3-6 months after I'm working out alone again. I feel like the routine you are doing will be great aesthetically compared to something like SS. I've noticed some really nice gains in my lats and traps from increased dumbbell work. If I were to train a beginner now, I think I'd certainly recommend SS for no more than 2-3 months, a more bodybuilding focused program like this one for another 2-3 months, then back to a strength building one and letting them decide which is more important afterwards. Being strong without looking strong kindda sucks.

Last edited by bearz; 10-26-2012 at 12:52 AM.
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Old 10-26-2012, 04:09 AM   #111
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Re: Skinny to huge transformation log (hypertrophy+SS)

Quote:
Originally Posted by bearz View Post
I did 5/3/1 for a cycle and the back workout was a pain in the ass. 5x15 good mornings made me want to die after doing SS type volume.
Adaption period bro. I felt the same way first cycle, now it's no prob. Though you prob lift like twice what I do on everything so that'd certainly **** you up more.
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Old 10-27-2012, 08:13 AM   #112
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Re: Skinny to huge transformation log (hypertrophy+SS)

27/10 shoulders + biceps

kept the workout pretty light because of the shoulder pain from my last workout, it's been a week and I can still feel it

5/3/1 Cycle 1 - Week 1
Press
warmup
15xbar
15xbar

worksets
5x32,5
5x35
10x37,5kg

Assistance work
DB Military Press 4x12x12,5kg each
Side Laterals 4x12x5kg each

Barbell Curls
12x40lbs
12x50
12x50
8x50+4x30lbs

Preacher Curls 4x10x50lbs


Gotta say this workout felt way more relax/easy than the others in the 531+BB template, considerably less reps
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Old 10-28-2012, 01:11 AM   #113
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Re: Skinny to huge transformation log (hypertrophy+SS)

Eating 4000kcal a day is super easy if breakfast is this awesome and nomzy




400ml whole milk
100gr oatmeal
30gr sesame seed butter
30gr whey protein
1 banana

Result is 1130kcal (55/153/52) in a 5-minute drink. And it tastes ****ing awesome!!!!


Dat scale! Milestone... (includes shorts+shirt+phone but no shoes, middle of the day)


Losing whatever slight "ab" look I had day by day and seriously couldn't care any less. I would make a great viking now. Mind on the bulk. Hugedom pls.
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Old 10-28-2012, 01:20 AM   #114
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Re: Skinny to huge transformation log (hypertrophy+SS)

Good luck, man.

Be careful with the 4,000 cal days. I had some when I was bulking (SS + bulk obv) and got fat. I went overboard trying to gain weight, though. It was hard for awhile, and then all of the sudden I was 210 lbs! At 5'9" that's fat even if, like me, you carry it well.

Now I have the shred on the head. After I lose ten more pounds (I'll be at 180), then I'll try a slow bulk.

Cliffs: be careful that you don't wake up one day, look in the mirror, and see a fat bastard like I did. Slow and low, my broheim.
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Old 10-28-2012, 01:31 AM   #115
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Re: Skinny to huge transformation log (hypertrophy+SS)

Hmm, good advice, to be honest I even had close to 5000kcal days for the past 3 days. Now you're starting to make me paranoid again hahah. Gotta make sure I don't get too excited indeed.

Just did a caliper test on myself and BF is around 13% so seems like a steady eddy so far considering stats in OP (83kg, 10%, august). It even seems like a fast gain now that I think about it. Although current actual weight is probably more around 88kg if I would do it sober in the morning.

So far so good, thanks for the tip!
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Old 10-29-2012, 06:53 AM   #116
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Re: Skinny to huge transformation log (hypertrophy+SS)

29/10 back

5/3/1 Cycle 1 - Week 2
DL
warmup
5x50
5x62,5
3x75

worksets
3x87,5
3x100
6x112,5kg

Assistance work
BOR
4x12x60lbs kinda easy

Goodmornings (first time I ever did this exercise so kept it really light + my hamstrings are soooo inflexible, hurts like hell even before parallel)
10x30lbs
10x40
10x50
10x60lbs

hanging leg raise 4x12 (harder than I thought lol I'm so weak)

Wanted to do chins but weak as I am I couldn't even do 1 so went for some lat pulldowns
4x12x50kg
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Old 10-29-2012, 07:22 AM   #117
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Re: Skinny to huge transformation log (hypertrophy+SS)

Would definitely eat less since your goals are mainly aesthetic, and it's not close.
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Old 10-29-2012, 07:33 AM   #118
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Re: Skinny to huge transformation log (hypertrophy+SS)

Yeah, but I wanna be ****ing hyooooge. I don't care about abs anymore for now. My plan was to keep eating/training till I hit around 95kg and then cut off some fat, and then start eating again when I'm back around 10%. I'm sick of only looking "big" during workouts. I wanna be big all the time.

Don't u agree with this statement below?

Quote:
Originally Posted by Montecore View Post
How fast you end up gaining LBM is entirely dependent on your caloric surplus, but if you don't want to gain much BF it is likely going to be slow going.
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Old 10-29-2012, 08:21 AM   #119
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Re: Skinny to huge transformation log (hypertrophy+SS)

I agree that a bigger amount of calories will lead to more LBM gain - to a certain extent.

Your current plan seems to involve eating a lot, get big, then lean down and rinse/repeat. The alternative I'm suggesting is eat less, don't gain quite as much LBM but minimizing fat loss, meaning you won't have to lean down that much. From personal experience, losing more than 8-9% BF in one go is a pretty huge *****. It means the dieting period will be fairly long, motivation in the gym might suffer as you probably won't be getting stronger (fair chance you'll get somewhat weaker) and lifting on a deficit does kinda suck a bit, at least after a while. And getting down to 10% BF again isn't trivial, whatever you might have read at the SS boards or wherever. Imo eating and lifting to get big is way easier.


So the two paths are:
1) Eat big, get bigger and stronger, lean down, rinse/repeat
2) Eat less, get bigger and stronger (but not quite as much), lean down with a shorter dieting period

Whatever way you choose, there is definitely a trade-off with eating big. The bigger your caloric surplus is, the more of the weight gain will be fat. Your maintenance cals are prob 3k now, so 4k isn't a gigantic surplus (33% or so). Looking back I didn't realize you were this tall, so 4k is sort of fine then. Given the long-term I'd still prob eat 3.5k-3.6k if I were you, but 4k is fine. Wouldn't go above that much though.
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Old 10-31-2012, 11:05 AM   #120
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Re: Skinny to huge transformation log (hypertrophy+SS)

Yeah I was aware of all the stuff you wrote, I'll probably go for something in between. I try to monitor my weight/fat gain pretty closely so might cut back for a short time (1-2 weeks) if I think I'm going too fast. Thanks for the advice!

31/10 chesticles

5/3/1 Cycle 1 - Week 2
did some hip flexor and lower back stretching first, as expected everything felt really really (really) tight

bench
warmup
5x35
5x45
4x55

worksets
3x62,5
3x72,5
14x80kg (wtf? i could just keep on going, think I would've been able to press a 15th rep as well, but was only 80% sure and didn't have a spotter)

Assistance work
dips 10 10 9 9

db flyes 4x12x12,5

triceps pushdown 5x20xsomething

push ups to failure 15 8 8 (didnt really wait long in between sets)

Also started talking to a foreign girl I noticed in the gym who does squats with impressive form. Everything she does has really nice form/technique. She has an insane body, muscular legs, killer tits and she seems to be there every day. My guess was she was from Israel or something cause she has like curly hair, and in her twenties. Turns out she's from Mexico and only 18. Had been eyeballing her for a few workouts now and didn't want to go home hating myself for not saying something.

I went with this opener "So you're training for Mr. Olympia as well or...?". She laughed, but I'm not sure if she really got it.
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Old 10-31-2012, 05:28 PM   #121
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Move up moar than usual on the training max if you do 14 reps on week 2 imo.
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Old 10-31-2012, 07:37 PM   #122
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

WTF is a Mexican doing in China. Pretty sure those peoples get quarantined in China due to the possibility of the swine flu.
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Old 11-02-2012, 03:57 AM   #123
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

1 nov, leg day

5/3/1 Cycle 1 - Week 2 - Legs
Squat

warmup
5x35
5x45
5x55kg

worksets
3x62,5
3x72,5
12x80kg (astonished)


Assistance work
Leg press
15x100
15x100
15x80
15x80
15x80

Leg curls 5x15xsomething (machine said 8,8,7,7,6... can barely lift feet after this exercise, wanted to stretch my quads few minutes later and i literally couldnt get my foot into my hand)

Leg extensions 4x12xsame (10,10,9,8)

Reverse crunches 3x25
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Old 11-03-2012, 06:52 AM   #124
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

3 nov shoulders + biceps

5/3/1 Cycle 1 - Week 2 - Press
warmup
5x20
5x25
3x30

workset
3x35
3x40
9X45kg

Assistance work
Db press 4x12x12,5
Side laterals 4x12x5
Barbell curl 4x12x50
Preacher curl 2x10x50, 2x12x40

+ some stretch work hip flexors, quads, spinal erector
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Old 11-06-2012, 01:27 AM   #125
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

5 nov back

5/3/1 Cycle 1 - Week 3 - Deadlift
warmup
5x50
5x62,5
3x75
5x80 (this was supposed to be my first workset, but then I noticed I didn't use enough plates lol)

worksets
5x95
3x105
4x117,5kg (I could feel I was struggling with my form once again with this heavier weight, gonna try out sumo's next week during deload)

Assistance work
BOR 4x12x70lbs

Lat pulldown 4x12x100lbs

Goodmorning 1x10x50lbs 3x10x60

Hanging leg raise 12 12 10 10
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