~RISING FROM THE ASHES~ The rebirth of a novice.

[Lou1se]

Nice increases! Everytime I hear of people having troubles bulking I shake my head, I want your problem

Top work with the muscle-ups...I'm going to give it a good try when I get my weight down a few notches lol yeah that was a laff

Keep it going, am also looking forward to further increases, pr's and weight gain!

[acrawlingchaos]

Todays workout.

Squat
225 x 5
225 x 5
225 x 5 VOLUME PR!!!
Increase to 230 next workout for volume PR. Again, squats felt "easy" today.

Bench Press
200 x 5
200 x 5
200 x 5
All sets, no rest pause. Increase to 210 next workout.

Chest supported row
130 x 5
130 x 5
130 x 5
Increase to 140 next workout.

Chest Dips
bw x 12
bw x 12

That's cool for the bodpod! I'm jelly

PRs will soon flood your log 3k cal min, that's a great idea (monitor your weight gain though). It makes a huge difference, especially on SS.

Agreed... I know I need to get the weight up. Just went grocery shopping and added bagels and mountain dew to the list.

I WILL get my calories in.

Nice increases! Everytime I hear of people having troubles bulking I shake my head, I want your problem

You say that now. It get less and less fun when you're already full and realize you still have 600 calories to slam down. I wish I had your problem and can actually get the food down and build muscle.

Grass is always greener. :P

[cmoore]

Stay on it man. Inspiring stuff in here.

[lynore]

Just popping in. Amazing work.

I'm with you on the bulking. I did six months and felt like I would explode every single day. And I was sure my stomach entered the room way before I did!!! . Did get stronger and added a bit of muscle. Loved eating the bagels though. Dunkin Donuts makes the best ones around.

Saw the vid of Val - she is so strong.

[fittofattofit]

Great work on bumping the squats again to an 'easy' volume PR.
No slowing your progression, so it looks like a bench PR is on the way soon as well as a few more squat PRs

[Getsum]

Everything is looking great in here man!


Those days where you have squats, bench and deadlifts is insanity man, great job there. Nice and steady increases as well, you're making some really great progress in here.

[lunchbreak]

Great progress. Damn that bench is going fast, very jealous!

[Payton1221]

I WILL get my calories in.

I remember a T-Nation article that I read (either Tate or Wendler), where someone said to look at that meal as the thing that's potentially keeping you from reaching your goal. I repeated that to myself as I ate my third plate of General Tsao's chicken on Friday

[acrawlingchaos]

Todays workout

Squat
230 x 5
230 x 5
230 x 5 Volume PR!!!
Increase to 235 next workout for volume PR. Not so easy today, lots of rest pausing.

Overhead Press
115 x 5
115 x 5
115 x 5
Move to 120 next workout.

Chest supported row (HS)
140 x 5
140 x 5
140 x 5
Increase to 150 next workout.

Iso lateral Leg curl
50 x 10
50 x 10
50 x 10
per leg.

Hyperextensions
BW x 10
BW x 10
BW x 10






Thanks for the support everyone.... this is getting tough.

[trev71]

Todays workout

Squat
230 x 5
230 x 5
230 x 5 Volume PR!!!
Increase to 235 next workout for volume PR. Not so easy today, lots of rest pausing.

Nice... very nice indeed

[Saintsqc]

Squat are coming along Do you think you can reach 275x3x5 before stalling for the first time?

[fittofattofit]

Squat
115 x 5
115 x 5
115 x 5
Increase to 125 next workout.

^^^^^^ 1st session 9-3

Todays workout

Squat
230 x 5
230 x 5
230 x 5 Volume PR!!!
Increase to 235 next workout for volume PR. Not so easy today, lots of rest pausing.

Doubled 5 weeks apart! I know that you started low to reconstruct the form but that's a great progression, and the weight bumps are coming thick and fast now.......315 x 5 by the end of the year?......maybe?
Great work!

[Bando]

Squat
230 x 5
230 x 5
230 x 5 Volume PR!!!

gettin' strong ACC!

[tsoden]

Todays workout

Squat
230 x 5
230 x 5
230 x 5 Volume PR!!!
Increase to 235 next workout for volume PR. Not so easy today, lots of rest pausing.

Overhead Press
115 x 5
115 x 5
115 x 5
Move to 120 next workout.

Chest supported row (HS)
140 x 5
140 x 5
140 x 5
Increase to 150 next workout.

Iso lateral Leg curl
50 x 10
50 x 10
50 x 10
per leg.

Hyperextensions
BW x 10
BW x 10
BW x 10






Thanks for the support everyone.... this is getting tough.

Dude, your lifts are really coming along! OH press was always my weak spot. I hit 120, but could not get to 125 even with a deload. Well Done!

[DocJekyll]

Congrats in the squat rack.

Nice PR.


Seeing the name of your log, i had to come in and see what was up. Great JOb.

[DocHoss]

Todays workout

Squat
230 x 5
230 x 5
230 x 5 Volume PR!!!
Increase to 235 next workout for volume PR. Not so easy today, lots of rest pausing.

Overhead Press
115 x 5
115 x 5
115 x 5
Move to 120 next workout.

Chest supported row (HS)
140 x 5
140 x 5
140 x 5
Increase to 150 next workout.

Iso lateral Leg curl
50 x 10
50 x 10
50 x 10
per leg.

Hyperextensions
BW x 10
BW x 10
BW x 10






Thanks for the support everyone.... this is getting tough.

Man, those lifts are awesome! I am so effin' impressed by your progress! Keep it up - you're already at weights I only dream of! I hate using exclamation points all the time, but you are really deserving of them. I am so jealous of your squats!! (yes, that needed two exclamations).

[NotoriousMrB]

You must be feeling some good carryover of the leg curl to squat progress? Really good 5 weeks and the diet looks on-point!

[acrawlingchaos]

Todays workout.

Squat
235 x 5
235 x 5
235 x 5 VOLUME PR!!!
Increase to 240 next workout for volume PR. It seems that squats are alternating between feeling heavy and relatively light. Today wasn't too bad.

Bench Press
210 x 5
210 x 5
210 x 5
Starting to get heavy. Will now move to 5 pound increments. 215 next workout.

Chest supported row
150 x 5
150 x 5
150 x 5
Increase to 160 next workout.

Muscle ups
bw x 6
bw x 2

You must be feeling some good carryover of the leg curl to squat progress? Really good 5 weeks and the diet looks on-point!

Ya... I feel like I am missing some posterior work with out the deadlift. I will make LC and hypers more regular.

Back / hips feeling good. Little pain... I'm pretty sure I just need an adjustment.

Man, those lifts are awesome! I am so effin' impressed by your progress! Keep it up - you're already at weights I only dream of! I hate using exclamation points all the time, but you are really deserving of them. I am so jealous of your squats!! (yes, that needed two exclamations).

I'm really feeling the squats, like I have a real MMC. Thanks man!

Congrats in the squat rack.

Nice PR.


Seeing the name of your log, i had to come in and see what was up. Great JOb.

Haha.. welcome to the journal!

Dude, your lifts are really coming along! OH press was always my weak spot. I hit 120, but could not get to 125 even with a deload. Well Done!

120 is still heavy man, and you were doing a 5x5, not a 3x5. I'm really happy with OHP and Bench. I was 180+ last time I hit PRs in either.

gettin' strong ACC!

Thanks Bando!!!

^^^^^^ 1st session 9-3



Doubled 5 weeks apart! I know that you started low to reconstruct the form but that's a great progression, and the weight bumps are coming thick and fast now.......315 x 5 by the end of the year?......maybe?
Great work!

I love that progression . I think washing down to 115 was important. I just really needed to learn to squat right, and taking the time to deload that far down helped SOOO much.

Good lord.... 315 x 5

Squat are coming along Do you think you can reach 275x3x5 before stalling for the first time?

I thought the 275 was crazy until I saw fits 315 x 5.

Will just keep on trucking man.

Nice... very nice indeed

Thanks trev!

[SuffolkPunch]

You're making good headway into PR territory... have you gained much weight during this process?

[acrawlingchaos]

You're making good headway into PR territory... have you gained much weight during this process?

Thanks for stopping SP... weight gain..

End of cut
7-29-12 = 166.0 lbs

Finding maintenance (a month of increased intake)
9-1-12 = 168.4 lbs

Current
10-12-12 = 170.8

So far I am happy with rate of gain.

[fittofattofit]

Congrats on the squatting PR and bumping that bench. More on the way now that the slow 'bulk' has started!

[SuffolkPunch]

Thanks for stopping SP... weight gain..

End of cut
7-29-12 = 166.0 lbs

Finding maintenance (a month of increased intake)
9-1-12 = 168.4 lbs

Current
10-12-12 = 170.8

So far I am happy with rate of gain.

Good stuff. Keeping weight gain nice and slow seems absolutely key to me but it's hard to do.

[acrawlingchaos]

Todays workout

Squat
240 x 5
240 x 5
240 x 5 Volume PR!!!
Increase to 245 next workout for volume PR. I had a friend who is a Oly lifting coach form check me. Depth hit every time, good drive and chest was up properly.

Overhead Press
120 x 5
120 x 5
120 x 5
Move to 125 next workout. Cadence was slow, no rest pause needed yet.

Chest supported row (HS)
160 x 5
160 x 5
160 x 5
Increase to 170 next workout.

Muscle Ups
bw x 6
bw x 1
These are getting tough as the rows get heavier.

Hyperextensions
BW+10 x 10
BW+10 x 10

Congrats on the squatting PR and bumping that bench. More on the way now that the slow 'bulk' has started!

Wooohooo and another one.

Good stuff. Keeping weight gain nice and slow seems absolutely key to me but it's hard to do.

Responsible bulking is MUCH more difficult than cutting. Even for a second bulk, it's almost like I forgot how to do everything.




For those that are interested and didn't see the thread in the 035.... I was measured at 21% Bf with 135 lbs of leans mass at 171....

[boathead]

really impressive workout. i guess you are pleased with re-setting and starting over, eh? 240 x 5 x3 is nothing to sneeze at.

[acrawlingchaos]

really impressive workout. i guess you are pleased with re-setting and starting over, eh? 240 x 5 x3 is nothing to sneeze at.

Thanks. Ya, resetting and going to a straight up linear program was the a good move. To be honest, I would have been happy with a 10 pound increase in my 5 rm. I even think I might eek out some bench, ohp and muscle up PR's soon.





Back is doing better. Still not 100% and I will be making a visit to a chiro this week (they also do soft tissue work). I will probably nix DLs until the end of the year. Not happy about it, but as long as I can squat.... I'll be ok.

[Payton1221]

Squat
240 x 5
240 x 5
240 x 5 Volume PR!!!
Increase to 245 next workout for volume PR. I had a friend who is a Oly lifting coach form check me. Depth hit every time, good drive and chest was up properly.

That's several PR's in a row! I highly doubt that dudes with only 135# of lean mass could squat 240. I looked into bodpod once (I'd have to go to Lexington about 75 miles away), but I saw an article that indicated that it was too accurate so I scraped the idea. There's a dexa scan in Louisville, but you need a doctor to prescribe it (huh?).

[fittofattofit]

Great job on the squat PR, but those OHPs and chest supported rows are getting nice and strong as well!
I am surprised you can do any muscle ups after those rows! TBH I'm surprised that anyone over 15 can ever do a muscle-up......especially if they are 21% body fat

[acrawlingchaos]

Todays workout.

Squat
245 x 5
245 x 5
245 x 5 VOLUME PR!!!
Increase to 250 next workout for volume PR. Today...... was very very heavy.

Bench Press
215 x 5
215 x 5
215 x 5
I needed a little help with lock out on the last rep of the last set. It was close enough for me to count it, but it is definitely time to micro load on bench.

Chest supported row
170 x 5
170 x 5
170 x 5
Increase to 180 next workout.

Iso leg curl
55 x 10
55 x 10
55 x 10

Dips
BW x 15
BW x 15

That's several PR's in a row! I highly doubt that dudes with only 135# of lean mass could squat 240. I looked into bodpod once (I'd have to go to Lexington about 75 miles away), but I saw an article that indicated that it was too accurate so I scraped the idea. There's a dexa scan in Louisville, but you need a doctor to prescribe it (huh?).

Ya... (shrugs) I may do it again, but I think being depleted or not makes a HUGE difference.

Great job on the squat PR, but those OHPs and chest supported rows are getting nice and strong as well!
I am surprised you can do any muscle ups after those rows! TBH I'm surprised that anyone over 15 can ever do a muscle-up......especially if they are 21% body fat

Val is still giggling ober me being fat... though now there is no way in hell she is ever getting in one of these things.

[DocJekyll]

Bulking is soooooooooooooo much more fun than cutting.

Nice PR's

[boathead]

was very very heavy.

yup. congratulations, getting to the very heavy weights.

well done.