BtM's Adventures in Olytown - Page 10 - Health and Fitness Forum

Monte,

lolco is right about this one. I am rocking some lowish bf in most places, very visible abs, but I wouldn't score as overall lowish because of my stupid lower core. Mrs. Rhymes probably sneaking estrogen into my food when I'm not looking. BTM is in the same spot. Not a hudge problem. Cut/recomp longer, get to 8% in most areas, 12% in lower core.

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06-30-2013 , 05:41 PM

#227

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

Quote:

Originally Posted by BustoRhymes

Yeah it's turrible. Ive been diagnosed w SALTS

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06-30-2013 , 09:54 PM

#228

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Big legs bro, nice

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06-30-2013 , 10:45 PM

#229

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

He has a ****ton more visible LBM than yugo. 14.5% at the very maximum

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07-01-2013 , 08:32 AM

#230

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

I was going to say 15, but changed my mind to 16.

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07-01-2013 , 08:45 AM

#231

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

crappy pecs, crappy shoulders. Gotta focus on upper body more. So hard when I love deadlifts so much

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07-01-2013 , 08:58 AM

#232

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,660

14-15% bodpod-y style seems about right. Jelly-ish.

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07-01-2013 , 09:58 AM

#233

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,187

Quote:

Originally Posted by BookToMarket

crappy pecs, crappy shoulders. Gotta focus on upper body more. So hard when I love deadlifts so much

Yeah dude, you've got to volume out and locotard on the upper body a fair bit more. More DB bench/DB shoulder/DB raises etc (or just PM DFII and do what he tells you to do, that'd probably work out better honestly).

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07-01-2013 , 10:16 AM

#234

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

Quote:

Originally Posted by Montecore

Yeah I do need to spend more time there. Basically this is my routine:

A day:
Squat 531, Squat BBB
OHP 531, OHP BBB

B day:
DL 531, DL BBB
db bis, face pulls, dips, ezcurl bis

C day:
Bench 531, bench BBB
lat raises, seated db ohp, face pulls

But, I definitely need to be spending more time on stuff like db benches, incline db pressing, and that kind of stuff. Maybe get some flyes in? I really don't even know if I'm benefiting from 531 OHP. I am horrendous and I have considered switching to all dbs for shoulders. Is that so bad? Too early to give up?

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07-01-2013 , 10:27 AM

#235

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,187

Quote:

Originally Posted by BookToMarket

I'm kind of in the same boat, and I've ditched the BBB press for DB presses too (more to try out something different). I've found my press has really suffered on the cut, and I don't think continuing to beat my head against the wall is going to be all that productive.

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07-02-2013 , 10:35 AM

#236

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

July 1:

Cycle 2

DL 5-day

Warmup
175x5
225x5
275x3

Worksets
275x5
325x5
375x4

BBB
245x5x10 w/ 2 min rests

5 week was hard. I increased the weight a little bit compared to my first 5-week but overall did worse I think. Last time I did 285x5, 315x5, 365x7. This time I could only get 4 of my heavy set. But, I'm doing 245 in my BBB instead of 225 which I still love. I'm near death towards the end of those 50 reps but I love how they wear me out.

After this I was drenched and did some other bro stuff. ez curls, face pulls, db curls and then went home.

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07-02-2013 , 11:55 AM

#237

NU Star

clever like that

Join Date: Nov 2006 Posts: 9,509

Is the 2 5/3/1 lifts in one day a alternative program you found somewhere? And you are skipping the deloads?

Very impressive volume. I hope you're eating at a surplus or at least not cutting right now.

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07-02-2013 , 11:59 AM

#238

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

Quote:

Originally Posted by NU Star

I didn't want 4 distinct lifting days so I combined squats and OHP since I stay in the rack the whole time. Seems efficient. However, I'm not liking the OHP BBBs. Seems stupid. 75x5x10? Am I really benefiting from that? Would I be better off from doing seated db presses, lat raises, shrugs (?), etc.? I feel like yes, but for now I'm doing the program.

Squat BBBs are awesome tho. did 50x195 last time and it was fairly easy, so I'm pumped to go to 205 next time.

I'm at maintenance or thereabouts right now. Prob eating ~2500/day on avg. I think calcs say I should be doing 3000 or so but that never feels right to me. I dunno.

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07-02-2013 , 12:13 PM

#239

NU Star

clever like that

Join Date: Nov 2006 Posts: 9,509

Yeah, I'm a couple of weeks into 5/3/1 (going to actually start updating again soon). I've been messing around with what I do after the main lifts, but mostly I've been liking a lot of high volume low weight stuff. Lots of 5x15x30 type of stuff. I'll try to make the first exercise right after more intense, like heavy front squats, or heavy DB bench or something. It's more of an aesthetic than strength focus right now.

I'm also eating at maintenance. Personally, I like BBB, but wouldn't do it unless I felt like I could eat on a nice surplus. You're working so hard, but missing so many gainz

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07-03-2013 , 10:01 AM

#240

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

July 2:

531-Bench day

Warmup: 95x5, 125x5, 145x3

Worksets:
185x5 paused
215x3 slow decline
235x2

not really slow decline. just tried to get amrap. I suck.

BBB: 135x{10,10,10,9,8} all slow decline.

Bench flyes: 3 sets at 20,25,30x2

DB press increasing incline 1 notch after each set: 70x5x6

V Pulldowns: 3x10

Machine flyes: 3x12

Chest is now sore. Win.

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07-03-2013 , 11:13 PM

#241

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

July 3:

Squat - 5 week

Warmup
135x5
175x5
225x3

Worksets
225x5
265x5
295x5

BBB
195x10x5

OH Press - 5 week

Warmup
65x5
75x5
95x3

Workset
95x5
115x5
135x3
145x1

BBB
I'm gonna stop the OHP BBB. I just don't think I get enough out of it.

Seated OH db press: 65x6, 70x4, 65x6
lat raises: 20x12x4
face pulls x 4
front raises: 20x10x3

Hopefully shoulders are sore tmw.

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07-04-2013 , 09:31 AM

#242

Soulman

Carpal \'Tunnel

Join Date: Mar 2006 Posts: 31,660

BTM,

I like my setup for the upper body lifts on 5/3/1 a lot. Have yet to really lose much strength dieting using it.

It follows Wendler's "simplest strength" template in the 2nd, i.e. it's the big lift followed by an accessory lift done at 10/10/10 8/8/6 5/5/5 (no AMRAP tho), then whatever accessory you feel like.

My current setup is:
Press 5/3/1
Close-Grip BP 10s/8s/5s
Weighted chins 3x6
Kroc rows 1xAMRAP or DB Rows 3x10
Curlz 3x8-10

Bench 5/3/1
Weighted Push-Ups 3x10-12
DB Incline Press 10s/8s/5s
DB Flyes 3x10
DB Curlz 3x6-8
Triceps Pushdowns 3x12 (superset with curlz)

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07-06-2013 , 02:43 PM

#243

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

July 6:

Cycle 2

DL 3-day
Previous cycle: 385x5
Today: 395x4

BBB
245x5x10 meant to do 250 but didn't remember until the 3rd set so I left it at 245. This is still incredibly hard. By the 48th rep I want to die and the last 2 are so difficult but I guess that's a great sign.

bro stuff for 15 mins and then left.

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07-07-2013 , 11:27 AM

#244

RUDIKULOUS

BFF with Jeff

Join Date: Sep 2006 Posts: 4,885

Quote:

Originally Posted by Soulman

I'm doing something similar too.

Main lifts
Chins/row/back work
Decently heavy assistance for mainlift of the day 8-12 rep range for 50ish reps
other **** + arms all day.

Seeing a little IEL gains in the pecticle and bicepticon regions.

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07-07-2013 , 12:34 PM

#245

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

Yeah I'm now doing similar stuff. Today is my bench day and I'll bench and then do a bunch of accessory stuff. Doing a few heavy sets of bench was doing nothing for my gains so I'm hoping that increasing the volume and variety will do the trick.

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07-07-2013 , 03:42 PM

#246

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

July 7:

5-Bench day

220x5 I was close to getting a 6th but my spotter "helped" me with it :/ 50% I would have gotten it but would have liked the opportunity.

BBB: 135x{10,10,10,10,10} I'll do 140 next time

Afterwards I did bench flyes, db bench presses with 80s and 70s, machine flyes. Hopefully did enough random chest stuff

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07-09-2013 , 08:43 AM

#247

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

July 6:

Squat - 3 week

310x6

BBB
200x10x5

Took a video of the 310x6. Angle is great. 6th rep isn't great. Could have done a 7th mediocre rep probably. May post later.

OH Press - 3 week

140x3

On my previous 3-day I did 135x5 and now I can only do 140x3. Ugh. Probably doesn't help that I benched the day before. :[

Afterwards I did other shoulder stuff like face pulls, lat raises, and seated db presses

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07-10-2013 , 08:48 AM

#248

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

I just realized the previous post was actually for July 8th, not July 6th

July 9:

Cycle 2

DL 1-day
Previous cycle: 405x3
Today: 415x3

Form wasn't great on the last rep but I got there.

BBB
250x10x5

bro stuff

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07-10-2013 , 06:04 PM

#249

BookToMarket

Carpal \'Tunnel

Join Date: Jan 2013 Posts: 7,957

July 10:

3-Bench day

225x4 Okay I gotta take a break. I benched on Sunday and did OHP on Monday so I'm going to chalk this terrible performance up to overtraining. I guess. Or I'm just weak as fk and regressing. When I was on SS I was doing 225x5x3 and I think I recall even doing 230x5x3 as well. Now I can barely get 4 friggin reps of 225. Pathetic.

BBB: 135x{10,10,10,10,10}

Afterwards I did db bench presses with 75s, machine flyes and some more db presses w/ 45s until hypertrophy set in