My Progress with 5/3/1 - LETS GET FUARKIN' MASSIVE!

[lllDBOlll]

Strong bench man. Form was solid. 220x6 gets a thumbs up.

Thanks Anthony!

Why did you stop gst? You had some awesome progress on it?

Was bored. Had stopped doing the core lifts, my routine wasn't a routine anymore. It's a great program for making gains on (bulking) but when you're in a deficit and trying to maintain lean mass you gotta keep all your lifts heavy. This kind of throws the GST principles out the window. When you aren't following a program and just "attending" the gym it's not long before you get bored.

I started Wendler to get kick fire my motivation in the gym coming up to the end of this years cut, cutting sucks and when you lose sight of the goal it sucks even more. So far so good, fully loving 531, can't wait to see what a bit of food does soon.

[Mongo81X]

Tell me about it, I have cut 34 pounds and still need to cut double that lol... I have no clue what lifting with a surplus feels like. I'm thinking of taking a month at maintenance when I hit 240, just to give the body a chance to be fed for a little bit.

[lllDBOlll]

Tell me about it, I have cut 34 pounds and still need to cut double that lol... I have no clue what lifting with a surplus feels like. I'm thinking of taking a month at maintenance when I hit 240, just to give the body a chance to be fed for a little bit.

I would recommend that anyway to be honest mate. After 16 weeks of cutting my weight loss stalled and I started getting weak as f*ck. I then slowly went up to maintenance and then bulked for 12 weeks. I'm what... 12(?) weeks into this years cut and it's going ok. I can't wait to see how I do when I am on that "perma slow bulk" status.

[Mongo81X]

Ok so a rack of ribs, side order of fries, a pitcher or 3 of beer and a cheese cake for desert tonight.... Not srs ...maybe semi srs lol

[Filmbuff81]

Bench is still nice and strong even after such a long cut.

And if they are for winter, just make your own

[hcoyle545]

Nice benching bro, how did you build up to the weight that you're currently benching, with GST?

[lllDBOlll]

Ok so a rack of ribs, side order of fries, a pitcher or 3 of beer and a cheese cake for desert tonight.... Not srs ...maybe semi srs lol

F*ck it man why not? Just spread the extra calories over next week... you will still lose weight.

Bench is still nice and strong even after such a long cut.

And if they are for winter, just make your own

Intredesting. I might just give this a whirl.

[lllDBOlll]

Nice benching bro, how did you build up to the weight that you're currently benching, with GST?

A mix of GST and a routine called "Mike Macenkos' Bench Routine". GST on it's own is not enough Pressing I found, so I modified it and threaded in a second Press day on the 8 day split. When you do Macenko Bench you bench twice a week.

I had it like this:

Press 1
Pull
OFF
Squat
Press 2
OFF
Lift
OFF
REPEAT

Macenko is a solid program for increasing your bench. It's what screwed my wrist up. Lifting too heavy and too often too soon. My first attempt at it I cut it short at 6 weeks, second attempt I did earlier this year, ended up getting my PR of 130kg x 1 and if I remember right I benched 100kg for 12 reps. Good program, I plan to do it again some time, to show how you do it.

Gale (FastCatChamp) gave me the idea to use it when I saw him making mega gainzzzz.

[FastCatChamp]

The problem I see with Macenko is what you state......it takes a toll. The gains also seem to evaporate once you settle back into a normal, non peaking routine. For example, I peaked at 290 last time I did the program and that would pin me to the earth now.

As for beta alanine, I am wi you Dan....I love it. Look at MAN Sports Clout when you get a chance. I use one scoop of that paired with a BA containing preworkout on training days and have taken two scoops on non training days with good results.

[lllDBOlll]

The problem I see with Macenko is what you state......it takes a toll. The gains also seem to evaporate once you settle back into a normal, non peaking routine. For example, I peaked at 290 last time I did the program and that would pin me to the earth now.

As for beta alanine, I am wi you Dan....I love it. Look at MAN Sports Clout when you get a chance. I use one scoop of that paired with a BA containing preworkout on training days and have taken two scoops on non training days with good results.

Yep, I think unless you have tendons and joints of steel you will need wraps as standard - minimize the chance of injury. I know what you mean about it being short lived too. As soon as I finished the routine and went back to a normal pattern I found my bench strength decreasing.

I'll check it out. I don't think you can match the cost effectiveness of buying it in a raw bulk form though. It's a very crystally / glass like powder (more like minuscule balls) and if you try chewing them they make a great grindy noise "eee eee eee eee". LOL

[MKW]

That's the only problem I see with the bench specialization routines. I had a bit of a wrist injury when I ran smolov jr, and it's never completely healed up. I guess it's all about preventative measures such as wraps, or at the very least a small brace to provide tightness on the bad wrist(s).

[lllDBOlll]

That's the only problem I see with the bench specialization routines. I had a bit of a wrist injury when I ran smolov jr, and it's never completely healed up. I guess it's all about preventative measures such as wraps, or at the very least a small brace to provide tightness on the bad wrist(s).

Yeah you got it spot on here mate. ANYONE going into a specialized high frequency routine (for any muscle group) should take the necessary preventative measures for their own body limits. I didn't and now I'm paying the price.

[pcaracer]

I guess I'm the only one that made it through Macenkos injury free. I have also seemed to have maintained my strength so far. I haven't done incline bench in some time but bet I could still, push up close to 275 on the 30 deg press.
I'm gonna run it again this fall some time to see if I can get close to 3 plates. Gonna be a big challenge. I feel like I'm really close to the 300 mark right now. We will see.

[bigjimmy123]

IN

awesome progress up in here (we both shared a long cut) gonna blow your mind what you can achieve in a surplus gl with 5/3/1 I started with that and made some great noob gainz

Jimmy

[lllDBOlll]

I guess I'm the only one that made it through Macenkos injury free. I have also seemed to have maintained my strength so far. I haven't done incline bench in some time but bet I could still, push up close to 275 on the 30 deg press.
I'm gonna run it again this fall some time to see if I can get close to 3 plates. Gonna be a big challenge. I feel like I'm really close to the 300 mark right now. We will see.

LOL Jeff your Incline Bench never ceases to amaze me. I'm sure you would smash 315 in no time. Have you seen my posing video a few pages back? What BF% do you think I am?

IN

awesome progress up in here (we both shared a long cut) gonna blow your mind what you can achieve in a surplus gl with 5/3/1 I started with that and made some great noob gainz

Jimmy

Hey Big Jimmy (or should I say not so big jimmy now??) well done on cutting down. Yeah the short bulk I did at the start of this year I made some awesome strength gains and I have kept MOST of that strength up to now (except for my bench, 130kg would squish me now!). How are you finding MadCow? Will be in for support shortly and welcome reps when recharged.

[bigjimmy123]

130KG..... thats strong I wanna have 115KG+ by the end of the year I think.

I'm really enjoying Madcows although squatting 3x a week is pretty tough, its very similar to 5/3/1 though as the aim of the game is simply linear progression. As I'm bulking though I would hope my numbers shoot up as tbh I've been at around these numbers now (big 3) for ages as was afraid to bulk after being big but now I realise how easy it is to lose weight I am not afraid of gettin a little fluffy and getting my numbers up

How long til you begin your bulk now?

Jimmy

[lllDBOlll]

130KG..... thats strong I wanna have 115KG+ by the end of the year I think.

I'm really enjoying Madcows although squatting 3x a week is pretty tough, its very similar to 5/3/1 though as the aim of the game is simply linear progression. As I'm bulking though I would hope my numbers shoot up as tbh I've been at around these numbers now (big 3) for ages as was afraid to bulk after being big but now I realise how easy it is to lose weight I am not afraid of gettin a little fluffy and getting my numbers up

How long til you begin your bulk now?

Jimmy

My bulk (and a slow one at that - earlier in this thread I laid out my plans; no more than 0.25-0.5lb a week, I want to permabulk up until I decide to compete) will probably commence officially when I step foot into Manchester Airport Departure Lounge as I wait for my plane to take me to Las Vegas next month.

So about 4 weeks... lol

[hcoyle545]

A question mate, reading through your log here you mentioned hot lava java coffee. What's that shyt like?

I consider myself a big coffee fan but never bought that cause I thought it'd be much too bitter to enjoy, but tbf I'm not too concerned about enjoying it pre-WO; i just want rocket fuel

[Mongo81X]

I am a coffee fanatic, always trying out new brands. Best tasting coffee IMO is kona, it's from Hawaii and I call it sex in a cup. Lol. It's expensive so I only get it once in awhile. Now for prework, I use plain ol maxwellhouse but instead of one scoop per cup I use 2.5... Gets me going real quick.

[Retoaded]

I am a coffee fanatic, always trying out new brands. Best tasting coffee IMO is kona, it's from Hawaii and I call it sex in a cup. Lol. It's expensive so I only get it once in awhile. Now for prework, I use plain ol maxwellhouse but instead of one scoop per cup I use 2.5... Gets me going real quick.

for regular around the house coffee, I think the dunkin donuts breakfast blend is as good as anything. for high test, I like the jamaican blue mountain stuff. we vacation in Isla Mujeres Mexico and everywhere there has great coffee so been trying to figure out where its from and how to get it. we are going back next week will have to ask some questions lol.

[Mongo81X]

for regular around the house coffee, I think the dunkin donuts breakfast blend is as good as anything. for high test, I like the jamaican blue mountain stuff. we vacation in Isla Mujeres Mexico and everywhere there has great coffee so been trying to figure out where its from and how to get it. we are going back next week will have to ask some questions lol.

Get the info, I'm always happy try new ones. The blue mountain is nice and smooth that's for sure, zero bitterness a little light but really good.

[pcaracer]

LOL Jeff your Incline Bench never ceases to amaze me. I'm sure you would smash 315 in no time. Have you seen my posing video a few pages back? What BF% do you think I am?
.

I'll take a look. Everybody stores there fat a little different so it will be best guess based on core appearance.
For as little as I am/ was, I'm amazed at my incline numbers as well, especially as long as my arms are. I'm expecting really good numbers this winter as m pounding the food. I'll have a good cut to accomplish this spring but should have put n some good mass.

Edit: can't find the video but looking at your avitar blown up, I'd say your right at that 10% mark +/- a little. For instance, for me to be 10% by calipers my abs show well but to get them to really pop I need to be sub 10% because I don't Cary much fat on my arms and legs at all. Even at 15+% my skin folds on thighs and arms is very small. I get fat on my core quick.

[lllDBOlll]

A question mate, reading through your log here you mentioned hot lava java coffee. What's that shyt like?

I consider myself a big coffee fan but never bought that cause I thought it'd be much too bitter to enjoy, but tbf I'm not too concerned about enjoying it pre-WO; i just want rocket fuel

It's very rich and full bodied. I do two tablespoons in my perco with enough water for a mug n half. This is like soup but that's the way I like it.

I love bitter - love 85% Dark Chocolate, love strong black coffee.

[lllDBOlll]

I'll take a look. Everybody stores there fat a little different so it will be best guess based on core appearance.
For as little as I am/ was, I'm amazed at my incline numbers as well, especially as long as my arms are. I'm expecting really good numbers this winter as m pounding the food. I'll have a good cut to accomplish this spring but should have put n some good mass.

Edit: can't find the video but looking at your avitar blown up, I'd say your right at that 10% mark +/- a little. For instance, for me to be 10% by calipers my abs show well but to get them to really pop I need to be sub 10% because I don't Cary much fat on my arms and legs at all. Even at 15+% my skin folds on thighs and arms is very small. I get fat on my core quick.

Here you go mate:

[Jasonk282]

It's very rich and full bodied. I do two tablespoons in my perco with enough water for a mug n half. This is like soup but that's the way I like it.

I love bitter - love 85% Dark Chocolate, love strong black coffee.

Me too, the darker the roast the better. I'm currently drinking an Italian roast, very good.

[hcoyle545]

It's very rich and full bodied. I do two tablespoons in my perco with enough water for a mug n half. This is like soup but that's the way I like it.

I love bitter - love 85% Dark Chocolate, love strong black coffee.

Gonna pick up a bag today, will let you know the craic when I try it

[FastCatChamp]

Nice posing video.

I must have huge bones because I weigh about the same as you and am in the 11-12 bf range but carry no where near the muscle.

[Zugu]

No hijack bro you are bringing great info. It is definitely a worthwhile addition to anyone's supplementation. It's cheap as hell too in bulk. Yeah it has Citrulline Malate but I have seen before that a minimum dose of 5g a day is required in order to see any benefit from it, Xtend has 1g per serving so on that basis - not effective.

It is funny what you say about taking BA... it's true all of a sudden after a few weeks everything becomes easier in the gym.

Sub'd...

Awesome transformation bro! You've definitely inspired me to work harder and be more constant / consistent.

Quick question, what brand Beta Alanine and DAA do you use? I searched your youtube videos (now subscribed) but didn't find the answer.

[lllDBOlll]

Me too, the darker the roast the better. I'm currently drinking an Italian roast, very good.

Sounds yum. I actually got some realllly cheap stuff from a discount shop we have over here (B&M Bargains LOL) - it's called Gourmet Italian Late Evening Coffee by Lyons and it's actually realllly f*cking good. 99p a bag you can't moan either.

Gonna pick up a bag today, will let you know the craic when I try it

Yeah mate it's good shiz.

Nice posing video.

I must have huge bones because I weigh about the same as you and am in the 11-12 bf range but carry no where near the muscle.

You got 2" of height on me though. Maybe that's the difference I dunno...

Sub'd...

Awesome transformation bro! You've definitely inspired me to work harder and be more constant / consistent.

Quick question, what brand Beta Alanine and DAA do you use? I searched your youtube videos (now subscribed) but didn't find the answer.

Thanks for subbing up dude! Welcome to the family! I buy all my bulk supps from a company called BulkPowders.co.uk - which is great if you are in the UK, if not.. I'm sure there are places locally that offer the same thing.

[MakeGoBoom]

Thanks for subbing up dude! Welcome to the family! I buy all my bulk supps from a company called BulkPowders.co.uk - which is great if you are in the UK, if not.. I'm sure there are places locally that offer the same thing.

......commie. that being said, in the states you can order bulk pure powders from a bunch of companies. check out hard rhino, they have daa and b-alanine relatively cheep. also pharma grade creatine mono and caffeine, might start heading that way myself. cheaper to blend yourself then buy proprietary blend crap. also better to know the actual dosing you're receiving then the guess work.