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Old 11-07-2012, 11:56 PM   #126
Syndr0m
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

6 nov pecs

5/3/1 Cycle 1 - Week 3 - Benchpress
Warmup
5x40
5x45
5x55

Bench
5x70
3x75
10x85kg

Dips 10 10 9 9
Db flyes 4x12x15kg
Triceps pushdown 5x20x........
Push ups 4 sets to failure 16 15 10 9

Gonna do the deload week cause I've been experiencing some right shoulder issues for a while now, but after that I'm probably gonna add 10-15lbs to my bench 1RM for 5/3/1.
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Old 11-08-2012, 12:05 AM   #127
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

jcf. everyone is rushing. just at 5lbs.
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Old 11-08-2012, 12:06 AM   #128
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

also, your avatar is the best one ever.
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Old 11-08-2012, 12:27 AM   #129
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

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Originally Posted by 00Snitch View Post
jcf. everyone is rushing. just at 5lbs.
Says the guy who shamelessly skips deload weeks!

It was soulman who advised me to add more than wendler described cause I could do 14 reps on week 2 of the first cycle. You advise against? (and what's jcf?)

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Originally Posted by 00Snitch View Post
also, your avatar is the best one ever.
I agree. Made it myself. I love how Arnie keeps critically watching Corney's form on every rep
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Old 11-08-2012, 01:26 AM   #130
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

It's like he's just doing squats for forever under the watchful gaze of Arnold.

Jesus F*cking Christ.

The longer you can do more reps for the awesomer you will be imo.

You got 10 in the 3rd week of your first cycle, so that's not like outstandingly light.

Anecdotal experience warning: I've been on this for a while now and am crushing bench. I don't think I've hit less than five reps in any week for 30 weeks now (unless deloading). I still regularly get 8+ reps. I got 9 reps today in the first week of my 10th cycle.

In fact it looks like my bench started fairly comparable to yours. I benched 8x85kg in the 3rd week of my first cycle. In the 3rd week of my 9th cycle I benched 5x105kg.

You can get away with skip deloads if you're not doing much conditioning work or if you're skipping accessory work imo (<-- this is totally imo and not ever expressed in 5/3/1).
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Old 11-08-2012, 02:33 AM   #131
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

haha yeah 5/3/1 is kind of hard to not rush because the weights are usually quite a bit lower than I want to use. Week 1s feel like wastes in the beginning since your body feels like it's used to more weight/volume.

gonna hit the gym tomorrow for the first time since last last friday, when the hurricane hit, so i think it's a good time to start 5/3/1 without feeling like i should be lifting more
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Old 11-08-2012, 05:33 AM   #132
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Snitch,

I thought doing 14 reps on the first week was a tad too much, enough to bump it up by 10 lbs at least. I'll certainly defer to your 5/3/1 brospertise though.

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Old 11-08-2012, 07:06 AM   #133
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Yeah, but 10 in the 3rd week isn't super crazy.

Also. jfc. everyone is rushing.
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Old 11-08-2012, 07:24 AM   #134
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

lulz. Well I guess it's not a biggie for syndr0m in particular, since he's mostly in it to grow his boobs.
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Old 11-08-2012, 07:41 AM   #135
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Big chesticles is after all why we bench.

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Old 11-08-2012, 10:43 AM   #136
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

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Old 11-08-2012, 11:10 AM   #137
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Quote:
Originally Posted by 00Snitch View Post
Yeah, but 10 in the 3rd week isn't super crazy.

Also. jfc. everyone is rushing.
backing up snitch here. worst case, you get more reps in (def not a bad thing). but if you rush it, might have to reset sooner rather than later and I like to avoid resets any time I can. JW always suggests starting lighter rather than heavier.
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Old 11-09-2012, 08:33 AM   #138
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

I'm gonna listen to snatch and looking forward to bench 5x105 in cycle 9. By then my boobs will probably get close to those of Yana Yatskovskaya

9 nov legs

5/3/1 Cycle 1 - Week 3 - Squat
warmup
5x40
5x45
5x55

worksets
5x67,5
3x77,5
9X85kg



What a (fun) drag
Leg press 5x15x100kg
Leg curls 5x15x8/8/7/6/6 (whatever weight that is)
Leg extensions 4x12xlalala
Reverse crunches 3x25
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Old 11-09-2012, 12:00 PM   #139
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Those are high bar yes? I'd try to descend a little slower. Notice how you stop 1/3 of the way up? The bounce is gone, the excess speed means you've lost a bit of hamstring tightness. I see WLers squat like that and I don't get it.
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Old 11-09-2012, 12:51 PM   #140
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They're LBBS. Hmm, I'll take that in mind. Any example of how my speed should be?
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Old 11-09-2012, 01:11 PM   #141
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Speed was fine, just stay tight at the bottom.

You need to keep your weight back also, knees and torso going way forward.
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Old 11-09-2012, 01:13 PM   #142
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A cue that really helps me through that sticky point in the lift is to concentrate on driving the hips through the movement.

Drive the hips through! I tell myself. Works for me.

Let's get serious!

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Old 11-09-2012, 02:07 PM   #143
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Could the fact that I go quite deep have anything to do with it?

I'm pretty sure my tightness stays a lot better at the bottom if I don't go as low (but still below parallel), I sometimes doubt whether if I should go all the way, or just deep enough

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Old 11-09-2012, 03:11 PM   #144
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

crappy angle, try to set the camera on something so its coming from the side, not from below
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Old 11-09-2012, 08:32 PM   #145
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

I think you need to do 'hips back' more at the start. Hips first, then knees.
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Old 11-10-2012, 12:56 AM   #146
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

To be honest I was under the impression that I had a really solid squat I'll focus on it next leg workout and try to use a better camera angle

Something else, I really want to buy jump stretch bands (or something similar) for doing pull ups. I have no clue what I should be looking for. The only resistance bands I can find on Taobao (kind of Chinese amazon) are not continuous loops, would they be equally useful/handy? They go for about $4 a piece. How do I know which width/thickness/length to buy? The stronger ones seem to be 2500*40*5mm, but there's also tons of bands below 1mm thickness
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Old 11-11-2012, 11:18 AM   #147
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Quote:
Originally Posted by 00Snitch View Post
I think you need to do 'hips back' more at the start. Hips first, then knees.
Yeah if they're meant to be Rip-style LBBS, def agree with this.

Also HS, I see a lot of people have issues keeping tight if they go down too fast. Easy fix is to slow the speed down a bit. Works well for the three guys I train with at least.
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Old 11-11-2012, 11:45 PM   #148
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Rip-style LBBS is what I was going for indeed, since I read the SS book about 3 months ago.

11nov shoulders/biceps
5/3/1 Cycle 1 - Week 3 - Press
Warmup
5x20
5x25
3x30

Worksets
5x37,5
3x42,5
7x47,5kg

Assistance work
Db press 4x12x12,5kg
Side laterals prone on incline bench 1x12x5 3x12x2,5 (holy **** this is hard)
Side laterals 1x12x5

Biceps
Barbell curl 4x12x50lbs
Preacher curl 4x10x50lbs (last set failed after 7 reps)


Starting my first deload week. Should I eat a little bit less than I usually do? Maybe around maintenance 3000-3300kcal/day?

Some random recent pics, definitely starting to look more puffy arond the shoulders lately when I'm pumped (2nd pic). Leg pic is probably the first pic I ever took of my legs in which I think they don't look too disappointing. And obv have to include dem pecs.
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Old 11-11-2012, 11:53 PM   #149
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

Pecs look swole.

Also -
Spoiler:
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Old 11-11-2012, 11:54 PM   #150
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Re: Skinny to huge transformation log (5/3/1+BB+P90x)

looking good

made me feel slightly guilty as I simultaneously polished off a giant bowl of ice cream

only slightly though
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