Ironwake Part 3: The Long Bulk!

[Ironwake]

So, after cutting for the summer and getting down to about 185 I'm ready to get back to a nice slow bulk. Going to be following Starting Strength for the first month or two then transitioning into either the Texas Method, or Madcows 5x5.

Going to keep this log fairly simple. I'm not sure how much calorie tracking / posting I'll be doing, but I've been maintaining at about 185 for a few weeks now. I'm just going to be adding in an extra shake, an extra pb sandwich, more milk, etc etc until I hit my desired rate of weight gain... Around .5-.75lbs a week.

I started my first two days back on SS this week and followed the method described in the book to find my starting weights, which surprised me a bit. After not BB benching / OHP for so long, I expected them to be fairly low though.

Going to be programming Rows, because my much hoped for gym transfer never happened. I'll be stuck at my university gym for now, so seated OHP it is. Doing 2x5 Weighted Dips / Pulls / Chins as accessory for now, will add a small amount of weight every time.

Old Logs:
Cut Log: http://forum.bodybuilding.com/showth...hp?t=122216411
Original SS Log: http://forum.bodybuilding.com/showth...hp?t=118409981


Day 1:

Squat
45 x5
45 x5
65 x 5
85 x 5
105 x 5
125 x 5
145 x 5
155 x 5
165 x 5
175 x 5
185 x 5 <- Holy Fatigue, not really that heavy... but after all those sets the bar was starting to slow.
185 x 5
185 x 5

Bench
45 x 5
45 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5
125 x 5
125 x 5
125 x 5

Deadlift
135 x 5
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5 <- Really want to work on form again, I still feel this is the lift I struggle with the most.

Dips
BW x 5
BW x 5

Day 2:

Squat
45 x 5
45 x 5
95 x 5
135 x 3
155 x 2
195 x 5
195 x 5
195 x 5

Overhead Press
45 x 5
45 x 5
55 x 5
65 x 5
75 x 5
85 x 5
85 x 5
85 x 5 <- Weak! I know.

Rows
45 x 5
45 x 5
65 x 5
75 x 5
75 x 5
75 x 5

Pull Ups
BW x 5
BW x 5


Pretty surprising how low that method put me, the fatigue really builds up quickly and the bar starts slowly down fast. Looking forward to getting back to the grind, I really missed squatting 3 day a week. And whats even more crazy, is my girlfriend even missed squatting 3 days week ( Winner, I know! lmao )

She's starting from the bar on almost everything again.

[Slow-N-Steady]

1st!

[matt297]

1st!

Good luck wit the bulk, if last time is anything to go by, things will go BIG!

can you get a vid up of your deadlift?

and also, out of ignorance, why you stop cutting when its only May? You've still got june and july, the main summer months, the beach months






.

[matt297]

1st!

Fuuuuuuuuuuuuuuuuuuuuuuuuuu

[Slow-N-Steady]

Fuuuuuuuuuuuuuuuuuuuuuuuuuu

Hahahaha!!!

[FaitAccompli]

In.

[dgib7994]

Sup gay boi

[Ironwake]

1st!

Ftw

Good luck wit the bulk, if last time is anything to go by, things will go BIG!

can you get a vid up of your deadlift?

and also, out of ignorance, why you stop cutting when its only May? You've still got june and july, the main summer months, the beach months

Might be able too, I'll see what I can do. As for my cut, I start my summer at the beach in May with a family vacation so I wanted to be ready for that :P Now I can just slowly bulk through the summer and stay fairly lean.

Fuuuuuuuuuuuuuuuuuuuuuuuuuu

Owned btw.

In.

!

Sup gay boi

[Farley1324]

In.

Strong discipline to start the program from the beginning, finding the starting weight and all.

[DominationStation]

in. at first i saw your starting weights and was like wtf, then i realized you used the real SS method...good man.

[SJF]

Back in dude...great journals. Looking forward to seeing the progress in the slow bulk (I am currently doing the same).

Re squatting, I really missed squatting 3 times a week when I stopped SS too! Really look forward to squat day now!

[beeeyandizzle]

hey i'm totally inspired by all your logs so far, and it's really making me want to jump on the SS bandwagon

just got a couple questions

i plan to start up SS and maybe run it as long as possible

when you decided to switch to a cut, how did you determine what routine to choose? also, since many routines out there call for 8-12 reps, how do you determine your starting weight on those reps when all you got are 5RMs as your numbers?

[Ironwake]

In.

Strong discipline to start the program from the beginning, finding the starting weight and all.

in. at first i saw your starting weights and was like wtf, then i realized you used the real SS method...good man.

Haha, yea.. I figured it worked the first time, so why change anything

Back in dude...great journals. Looking forward to seeing the progress in the slow bulk (I am currently doing the same).

Re squatting, I really missed squatting 3 times a week when I stopped SS too! Really look forward to squat day now!

Thanks!

hey i'm totally inspired by all your logs so far, and it's really making me want to jump on the SS bandwagon

just got a couple questions

i plan to start up SS and maybe run it as long as possible

when you decided to switch to a cut, how did you determine what routine to choose? also, since many routines out there call for 8-12 reps, how do you determine your starting weight on those reps when all you got are 5RMs as your numbers?

Honestly, I chose the 3 day split because I wanted something different to try while still staying on a 3 day routine. My gf was pretty burnt out on SS after 6 months, so we needed a little change of pace.

As for picking my starting weights, I just went with something fairly light that I could easily get all 12 then started added weight each week.

[Ironwake]

Squat
45 x 5
45 x 5
95 x 5
135 x 3
185 x 2
205 x 5
205 x 5
205 x 5 (+10lbs)

Bench
45 x 5
45 x 5
75 x 5
95 x 3
115 x 2
135 x 5
135 x 5
135 x 5 (+10lbs)

Deadlift
135 x 5
135 x 5
155 x 3
205 x 5 (+20lbs)

Dips
BW + 5lbs x 5
BW + 5lbs x 5 (+5lbs)

Pretty easy, body still getting used to the full body routine.. was a little sore from Wednesdays workout surprisingly. I'm in no rush, going to just keep chugging along.

[Slow-N-Steady]

As mentioned above, great discipline in getting back into things slowly and doing SS again.

[Ironwake]

As mentioned above, great discipline in getting back into things slowly and doing SS again.

Thanks! I kinda thought people would be like "Why you lifting so light!", "****s weak!" but I'm glad people understand where I'm coming from!

And I must say, I missed BB benching.

[FaitAccompli]

Thanks! I kinda thought people would be like "Why you lifting so light!", "****s weak!" but I'm glad people understand where I'm coming from!

And I must say, I missed BB benching.

Why the **** you liftin' so light, brah? That ****'s weak!

I R disappoint!

[DominationStation]

Why the **** you liftin' so light, brah? That ****'s weak!

^^What fait said, haha. and yeah, BB bench is the ****--I wanna see you break 200 on it this time around, no excuses!

[NorwegianGuy92]

Subbed!

[RockCrab]

^This. Hammer it, IW!

[grumble1]

Good luck man. My guess is those weights'll climb back up in no time. Be tough to linearly progress with such a slow weight gain though, might have to risk those abs.

[Ironwake]

^^What fait said, haha. and yeah, BB bench is the ****--I wanna see you break 200 on it this time around, no excuses!

Subbed!

^This. Hammer it, IW!

Thanks guys

Good luck man. My guess is those weights'll climb back up in no time. Be tough to linearly progress with such a slow weight gain though, might have to risk those abs.

Yea, we'll see how it goes. I'll adjust accordingly, not really scared to lose em

Thanks!

[lordsnow]

Subbed,

Good luck with this.

[NorwegianGuy92]

Why so many sets of 5 on your first day?

[Farley1324]

Why so many sets of 5 on your first day?

He did the program as written. That is how you are supposed to find your starting point.

[NorwegianGuy92]

He did the program as written. That is how you are supposed to find your starting point.

Ah, that's true. Didn't really think of that, seeing as it's his second time on SS.

[Ironwake]

Subbed,

Good luck with this.

Thanks bro

Why so many sets of 5 on your first day?

He did the program as written. That is how you are supposed to find your starting point.

Yep!

Ah, that's true. Didn't really think of that, seeing as it's his second time on SS.

Yea, I don't think most people do.. but I think they should, it's still really hard to 'guess' that number you should be started at even after running it for 6 months.

Switching to T/Th/Sat for the next few weeks, Gym tonight.

[FastCatChamp]

Damn, I am way late to this.

Everyone is now going to have to pick it up a few notches as you begin posting your workouts. Good to see you back on the bulk.

On a side note, i was in Orlando about three weeks ago and it did dawn on me that "this is where Irowake throws iron around" lol

[truckerman79]

In bro, your profile pic looks awesome!

[Ironwake]

Damn, I am way late to this.

Everyone is now going to have to pick it up a few notches as you begin posting your workouts. Good to see you back on the bulk.

On a side note, i was in Orlando about three weeks ago and it did dawn on me that "this is where Irowake throws iron around" lol

Better late than never man, and LOL What were you up to in Otown/where at?

In bro, your profile pic looks awesome!

Welcome back! I thought you pulled a mpenn on us LOL

Thanks man.


So... PISSED. Was waiting on my gf to get off work last night so we could go to the gym, shes texting me; 10 more minutes, 5 minutes, wait for me I'll be off soon, etc Ends up getting home at like 11... not enough time to make it to the gym and get the w/o in. Should have just left without her! lol

I ended up doing 5 sets of pull ups/chins with the new door frame bar we got, a few sets of push ups and few sets of crunches. Had to do something.

Will hit B day tomorrow.