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Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Journey from lean (164 lbs 11%) to ripped (180 lbs 10%)
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08-28-2015 , 01:39 AM
#2676
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Join Date: Oct 2007 Posts: 10,302
He's kidding obv.

If this was the starting strength official forum:

Spoiler:
CLEARLY the answer the WHOLE milk. C'mon, we've been over this multiple times in the Q and A subforum. Are you people just trolling now or incapable of basic reading comprehension? I oughta start banning for creation of asinine topics like this one.

You need FULL FAT MILK for the impact the fats will have on your hormonal system. Believe me, I've been Doing The Program for years and when I have my milk and low bar squats, my penis is immediately erect the next morning. It makes me feel like I'm 17 again and I"m 58. The extra calories will help you to finally become a Useful Human Being instead of a ****stain upon humanity, which is everyone who cannot low bar squat 365x5x3 and bench 185x5x3. You are NOT an Adult Male until your bodyweight is over 200lbs. You Are Not Doing The Program unless you are consuming 5000 calories a day. I have seen it time and time again; this substance is designed by nature to nurture a 40lb baby calf into a half ton bull in a short time period. A gallon of whole milk a day is more effective than steroids.
Journey from lean (164 lbs 11%) to ripped (180 lbs 10%) Quote
08-28-2015 , 05:11 AM
#2677
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we have welbeck
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everyone who cannot squat 750x5 and bench 130x5 is not an adult male
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08-28-2015 , 11:57 AM
#2678
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it was so in line it blew over my head. derp
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08-28-2015 , 08:26 PM
#2679
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LOL that's fkn gold Ty for the laugh Evo
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08-28-2015 , 10:27 PM
#2680
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Yeah that was pretty funny.
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09-04-2015 , 12:01 PM
#2681
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After reading up on 5/3/1 it's just such low volume. If I customized it, it would change the program completely. One main lift per day plus 2-3 accessory exercises seems to be way too low volume. Can't do that when I lift for aesthetics.
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09-04-2015 , 12:52 PM
#2682
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Dude have you seen 5/3/1 Big but boring? Will kick your ass bro. Third month you will be on the floor crying after 5x10 70% squats, wishing you could do 2x12 leg extensions instead.

I think number1hater would do well on that program. Kid has heart. ExpectedEV? Lol.
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09-04-2015 , 01:53 PM
#2683
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You can do as much accessory work as you feel like. The 5/3/1 is the important part. And yea Boring But Big is pretty rough.

"5/3/1 + Bodybuilding template" from Wendler's website might be more your cup of tea
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09-04-2015 , 01:55 PM
#2684
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http://www.jimwendler.com/2012/09/531-and-bodybuilding/

LOL "'not enough volume"
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09-04-2015 , 01:57 PM
#2685
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Ok cool I'm gonna do that then. I feel like I need to do programs with percentages otherwise my lifts just stay the same.
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09-04-2015 , 01:58 PM
#2686
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I'm sure you're gonna love it
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09-04-2015 , 02:29 PM
#2687
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5/3/1 is basically just a template with a big lift first then whatever. Whatever may include squats every time, nothing, full body every time, 10 chins in between every other set including warm-ups, an accessory big lift variant like incline bench and so on. So yeah, Iol indeed.
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09-04-2015 , 02:43 PM
#2688
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Quote:
Originally Posted by loco
Dude have you seen 5/3/1 Big but boring? Will kick your ass bro. Third month you will be on the floor crying after 5x10 70% squats, wishing you could do 2x12 leg extensions instead.

I think number1hater would do well on that program. Kid has heart. ExpectedEV? Lol.
Lmao. I will follow the program. Get 900 total soon.
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09-04-2015 , 02:44 PM
#2689
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Quote:
Originally Posted by Soulman
5/3/1 is basically just a template with a big lift first then whatever. Whatever may include squats every time, nothing, full body every time, 10 chins in between every other set including warm-ups, an accessory big lift variant like incline bench and so on. So yeah, Iol indeed.
I questioned it cause the t nation article seemed like people customized it way too much.
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09-04-2015 , 03:00 PM
#2690
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I thought I was going to do BBB one time, and I didn't even make the 3rd month; it is legit hard.

I do like the idea of swapping the BBB sets -- like doing 5x10 BBB Press on 5/3/1 Bench day and vice versa -- because all of that squat volume on one day seems soul crushing.

I will follow your journey with interest.
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09-04-2015 , 03:04 PM
#2691
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Just make a program where you are able to adequately progress in the big lifts and tailor your volume to both aesthetics for looks and accessories for main lifts. You'll just need a lot of adjustments in the first month to find that optimal balance.

There is no reason to not have an effective regimen with the best of both worlds and your aesthetics will be better if you end up doing well in the big lifts. Win-Win.
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09-04-2015 , 03:07 PM
#2692
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1000% agree with flipped accessories. I've actually never heard anyone NOT preferring that.
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09-07-2015 , 01:34 PM
#2693
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9/7/15
161.6 lbs

Shoulders and tris
OHP 3x3 (week 1)
70% @85.4
85x3

80% @97.6
100x3

90% @109.8
110x6

BB seated press 4x8
95x20
115x8 x3

Straight raises on incline bench/ front raises 4x10
25x10
30x10 x3

Side raises 3x10
30x10 x3

St8 bar pushdowns 3x10
57.5x10 x3

Dips 4x10
25x10 x4

Macros
220p/355c/70f
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09-11-2015 , 04:14 PM
#2694
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9/11/15
161.6 lbs

Legs
Squats 3x5 (week 1)
65% @175.5
175x5

75% @202.5
205x5

85% @229.5
225x4 @10 (change adjusted total)

DL 3x5 (week 1)
65% @208
205x5

75% @240
245x5

85% @272
275x5 @10

Leg press 4x10
180x10 x4

RDL 5x10
70x10 x5

Hyper extensions 4x10
x10 x3

Macros
220p/355c/70f
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09-11-2015 , 10:48 PM
#2695
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Can't wait till macros till go up on Sunday. Love reverse dieting. Up every week. Still losing weight.
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09-15-2015 , 09:20 AM
#2696
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9/14/15
164.0 lbs

- On my week 4 of bulk new macros are at 3,017 calories (220p/370c/73f)

Shoulders and tris
OHP 3x3 70% 80% 90% (week 1)
95x10
115x6
115x5 x2

BB seated press 4x8
115x8 x4

Straight raises on incline bench/ front raises 4x10
25x10
30x10 x3

Side raises 3x10
30x10 x3

Rope pushdowns 3x10
42.5x12
50x10 x2

Dips 4x10
25x10 x4

Made some homemade sloppy joes. Was delicious.



Macros per 4oz roughly:
318 calories (22p/26c/14f)
- High fat due to 88/12 ground beef. A lot cheaper at Costco.
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09-15-2015 , 12:39 PM
#2697
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9/15/15
162.8 lbs

- Brutal leg day. So much volume. Need to decrease, too many charley horses.

Legs
Squats 3x5
185x5
185x6 x2

Front squats 3x6-10
135x5
135x6 x2

Leg press 4x10
180x10 x4

Macros
220p/370c/73f
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09-15-2015 , 12:58 PM
#2698
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I feel like you're just intentionally antagonizing Evo at this point.
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09-15-2015 , 03:57 PM
#2699
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aren't 'charley horses' almost always a result of dehydration coupled with low potassium and overwork?
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09-15-2015 , 05:09 PM
#2700
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Quote:
Originally Posted by nuclear500
aren't 'charley horses' almost always a result of dehydration coupled with low potassium and overwork?
Yes, to my knowledge. Not sure about potassium, that might be a myth.
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