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Nope on this template, its ran as 5s progression instead of PR sets..

So all 3 weeks, same percents but 3x5 obviously. Followed by the BBS sets of the same exercise

16MAR15


----- OHP 531 (5s progression) -----
Wu - internal/external shoulder rotations
Wu's - bar x 10 / 55x5 / 70x5 / 85x3
WS - 100x5 / 115x5 / 130x5

----- BBS -----
OHP 100x5 x10

I have some back issues also (profile and physical therapy) but lucky me that none of the 531 work causes issues, and ya PT and trying to break PRs weekly is tough.. Oh well

And of course can't...

I'm on the easy part so far Lol, the bench and OHP easy... Squats and DL are tough, its a 13 week challenge and only will get harder Lol, going to complete as much ad I can before I go overseas, then...

Eating so much food and not gaining weight... Struggle is real... Cleared 3200 cals yesterday, I'll be posting my OHP day and today's DL later

Makes sense, just love pull up and chin ups since getting better at them lol.. Thanks

I will and thanks, probably get back on A-HD and the protein personally.


And I still can't find a protein bar I enjoy.. Quest is OK to me :/

Man oh man Davis.. Considered changing to the 5 day UL PPL routine when I complete few more cycles of 531... Basically when I deploy, won't be focusing on PR sets and such and do something like this...

Side note : gonna have a fat supp stack before/during my next deployment, gains WILL happen.

Side side note : banana marshmallow pie IS delicious

I'm losing my mind on 24hour duty... Keep the entertainment rollin'

Find a solid routine depending on your experience ::: Fierce 5 / ICF / Strong lifts etc

Then figure out the calories your body requires to maintaine bodyweight and reduce that by a couple hundred...

Today I'm on 24hr duty so diet is **** lol.. But here's yesterdays numbers..


squat 531
Wu - Agile 8 and 20x jumps
Wu's - 105x5 / 125x5 / 145x3
work sets - 175x5 / 200x5 / 225x5 / 260x1

BBS...

Thx for the info!

Not sure what imma do, I'll be deploying in the future so there I know I won't be able to really track calories .. It'll just happen, so might just continue bulking til then..


bench 531...

Still trying to gain before attempting to cut fat

5'10 last time I hoped on a scale I was 177.5 but that was before my past 3-4 days of high cals

I believe I have, think it goes to 3/5/1? With heavy singles?


Today's conditioning.......

Prowler sprints (20 mins, intervals.. Rest when needed) 170 on sled.
-- 13 times, sprinted 10 yards...

Alright thx, been doing early morning fasted lifting so need something to help other than a pre... Soon I'll be back to doing my routine after work

Thanks, was curious because never normally take them sep.. Just if in my current stack, and ya.. Crazy amount of servings, thinking I'll throw the bcaas into before and intra (fasted in AM) and maybe...

Just wanted to thank Mentalist72 for the random PM and chance to try the entire line of there current supps (kaged muscle)!!! No pic but I know you've all seen them around the forums Lol.

Question...

03/10/15


DL 531
Warmup - agile 8 / 20 jumps
Warmups - 135x5 155x5 185x3
Work sets - 235x5 / 275x5 / 315x5

BBS
255x5 x10