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  1. #301
    Registered User Anthony21's Avatar
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    Honestly man it didn't look that bad. I mean yea you can see the bar tilt slightly. This could be from the bar sliding down your shirt or even a tight shoulder that you may need to warm up more.

    If you're feeling good in the gym and not tired, lethargic, lack of motivation etc I would keep going.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  2. #302
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    Originally Posted by bigbird916 View Post
    It's really annoying that this is happening. I've never had a problem with squatting til now. I think a deload(which should have been done before I started) will help. Come next saturday, I'll see if the problem is there. If so, I'll take necessary measures. I just want to finish at least one cycle of MC!!
    Yeah I hear you man. Give it a bit more time and chill and see how it progresses for you.
    Don't stop hustlin'

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  3. #303
    Registered User Anthony21's Avatar
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    Where you at Bird? Hope all is well bro.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  4. #304
    worker ulsak's Avatar
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    Relax Ant , Bird prolly at parent or in-laws for xmas
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
    my blog about weight lifting -> http://jsaarelainen.wordpress.com/
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  5. #305
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    Originally Posted by ulsak View Post
    Relax Ant , Bird prolly at parent or in-laws for xmas
    Just making sure big Bird if focused.
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  6. #306
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    Hey guys. Hope everyone had a good Christmas or Hanukkah! I had a couple light random workouts in between my fail of MC and now. Refocused my goals, and realized I am not happy with my aesthetics and decided on doing 5/3/1 again but with bodybuilding assistance. I want to continue getting stronger, but I want to lose my fukking gut and actually feel good with my shirt off. Thanks for the support guys!!

    Sat 12/29

    Deadlift/Back day cycle 7 3x5

    DL
    245x5
    280x5
    320x5

    Now I realized I went too heavy, LOL. I was looking at cycle 2

    Lat pulldown
    160x12
    180x12
    180x12
    165x12

    Kroc rows
    110x12
    110x12
    110x12
    110x12

    Back ext
    BWx12, 12, 12, 12

    Chin/pull ups(alt grip every set)
    BWx5, 5, 5, 5

    Crunch machine
    60x12
    60x12
    60x12
    60x12

    Felt like chit on DLs for some reason, fukkkkk!
    Last edited by bigbird916; 12-30-2012 at 01:08 PM.
    "They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."

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  7. #307
    worker ulsak's Avatar
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    strong krocs tho!
    good to see you log again, bird.
    Happy New Year!
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
    my blog about weight lifting -> http://jsaarelainen.wordpress.com/
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  8. #308
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    Sunday 12/31

    Chest/Tri day

    Cycle 7 3x5

    Close grip bench
    115x5
    135x5
    150x5

    Decided to switch over to CGBP for my main 531 lift, it feels 110% better on my shoulders.

    Flat DB bench
    70x12
    70x12
    70x12
    70x12

    Flat DB flyes
    25x12
    25x12
    25x12
    25x12

    Chest fly machine
    160x12
    160x12
    160x12
    160x12

    Skull crushers
    60x12
    60x12
    60x12
    60x12

    Tri cable(V handle thing)
    60x12
    70x12
    70x12
    75x12


    Here is Wendler's suggestion for BB template, this is what I'll loosely follow

    5/3/1 and Bodybuilding
    The main movement stays the same and keeps strength in the program. This allows you to progress from week to week and actually get stronger, something lacking in about 99% of non-assisted bodybuilders’ routines.
    When you push the assistance in the program below, keep the reps on the final set to just the bare minimum or just slightly over.

    For conditioning, I highly recommend 30-40 minutes of walking every day. Yes, walking. If you’re asking why something so non-strenuous: if physique goals are your only concern, do not let the conditioning take away from your recovery.

    Here’s a sample template:
    Day 1: Shoulders and Biceps
    Standing Military Press – 5/3/1
    DB Military Press – 4 x12
    Side Laterals/Rear Laterals – 4 x12
    Barbell Curls – 4 x12
    Preacher Curls – 4 x10

    Day 2: Back
    Deadlift – 5/3/1
    Bent Over Rows – 4 x12
    Chin ups – 4 x10 (or do Lat Pulldowns)
    Good Mornings – 4 x10
    Hanging Leg Raises – 4 x12

    Day 3: Chest and Triceps
    Bench Press – 5/3/1
    Weighted Dips – 4 x10
    DB Flyes – 4 x12
    Triceps Pushdowns – 5 x 20
    Push ups – 4 sets to failure

    Day 4: Legs and Abs
    Squat – 5/3/1
    Leg Press – 5 x 15
    Leg Curls – 5 x 15
    Leg Extensions – 4 x12
    Ab Wheel – 4 x12
    "They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."

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  9. #309
    Motivated bigbird916's Avatar
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    Originally Posted by ulsak View Post
    strong krocs tho!
    good to see you log again, bird.
    Happy New Year!
    Happy new year U!

    Good to be back bro. Still pissed I quit MC, but I felt too beat up man. 531 is too much fun
    "They who can give up essential liberty to obtain a little temporary safety, deserve neither liberty nor safety."

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  10. #310
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    I really really like the look of that template. Glad to see you back bird!

    I too am sort of in the same boat aesthetics wise. After a massive bulk, I gained a ton of strength but strength is admittedly, not my only concern. I'd like to LOOK good as well. Unfortunately too much of that program I wouldn't be able to do until I leave my current gym. Lol
    Don't stop hustlin'

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  11. #311
    Registered User Anthony21's Avatar
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    Bigbird is back! Glad to see you back killing the weights.

    I agree with you on wanting to look good with your shirt off. When I get back on 5/3/1 it's going to be where i'm hitting sh!t twice a week so I'll have to figure that out when I cross that bridge.

    I gotta finish up my run with MC first, week 3 starts today
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  12. #312
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    Originally Posted by Anthony21 View Post
    Bigbird is back! Glad to see you back killing the weights.

    I agree with you on wanting to look good with your shirt off. When I get back on 5/3/1 it's going to be where i'm hitting sh!t twice a week so I'll have to figure that out when I cross that bridge.

    I gotta finish up my run with MC first, week 3 starts today
    Thanks bro!

    It sucks that I failed MC, and I'm still pissed about it. But I'm refocused now!
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  13. #313
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    Tuesday 1/1

    Leg day

    Cycle 7 3x5

    Squats
    195x5
    225x5

    Cut it short, felt like crap today. Little to no sleep, drank a bit NYE, and had to work.

    Leg ext
    220x12
    220x12
    220x12
    120x12 single leg
    100x12 single leg

    Good mornings
    95x12
    95x12
    95x12

    Leg press
    270x12
    270x12
    270x12
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  14. #314
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    Wednesday 1/2

    Shoulder day

    Cycle 7 3x5

    OHP
    95x5
    110x5
    120x5

    Felt good and fresh, wanted so bad to go for AMRAP!!! But with the volume on assistance I can't push it.. well I can, but i'm not supposed to.

    DB press seated
    60x12
    60x12
    60x12
    60x12

    Cable side lat raises
    15x12
    15x12
    10x12
    10x12

    BB shrugs
    225x12
    225x12
    315x10
    225x15

    Preacher curl
    80x12
    80x12
    80x12

    Seated DB hammer curls
    30x12
    30x12
    30x12

    Good session! Loving the pump of the high rep, short rest time exercises, so much fun!
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  15. #315
    Registered User Anthony21's Avatar
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    Good sh!t bird. Happy 2013 brother.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  16. #316
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    Originally Posted by Anthony21 View Post
    Good sh!t bird. Happy 2013 brother.
    Still unhappy about squats man, that fukking bar is still a little crooked. I'm almost thinking that my lats grew disproportional to each other, and now my left pushes my elbow out a tad more. Just an idea.

    Happy 2013 man!
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  17. #317
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    Those are some huge bb shrugs bird. Happy New Years! What's amrap?
    Don't stop hustlin'

    http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!

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  18. #318
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    Originally Posted by Juicemw View Post
    Those are some huge bb shrugs bird. Happy New Years! What's amrap?
    I love bb shrugs too, had to dish them temporarly to not get my DL too busy. A very good bro day, bird!

    @juice.: AMRAP= As Many Repetetions ( or Rounds) As Possible
    my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
    my blog about weight lifting -> http://jsaarelainen.wordpress.com/
    "May the sun illuminate thy path!"

    my currents : sq 319 - dl 419 - bp - 231 - ohp 143
    my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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  19. #319
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    Strong preacher curls. I'll start calling you Curl Bird soon! Just messing, I hope you enjoy this setup and get what you want out of it.
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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  20. #320
    Registered User Anthony21's Avatar
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    Originally Posted by bigbird916 View Post
    Still unhappy about squats man, that fukking bar is still a little crooked. I'm almost thinking that my lats grew disproportional to each other, and now my left pushes my elbow out a tad more. Just an idea.

    Happy 2013 man!
    I wouldn't worry to much about it bro. I notice it happens to me also. I don't worry about it much if any.
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  21. #321
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    Originally Posted by ulsak View Post
    I love bb shrugs too, had to dish them temporarly to not get my DL too busy. A very good bro day, bird!

    @juice.: AMRAP= As Many Repetetions ( or Rounds) As Possible
    Makes sense. Thanks uls
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    Originally Posted by Juicemw View Post
    Those are some huge bb shrugs bird. Happy New Years! What's amrap?
    Thanks brah! I haven't done them in forever, missed em! Happy new years

    Originally Posted by ulsak View Post
    I love bb shrugs too, had to dish them temporarly to not get my DL too busy. A very good bro day, bird!

    @juice.: AMRAP= As Many Repetetions ( or Rounds) As Possible
    Thanks U, yeah can't have dem shrugs interfering with the DL!

    Originally Posted by ktj4l View Post
    Strong preacher curls. I'll start calling you Curl Bird soon! Just messing, I hope you enjoy this setup and get what you want out of it.
    Love dem curls man! I'll hit the 90# next week By the time I finished the hammers I couldn't move my arms because of the pump, fuarkkkk. I hope it works out for me brah

    Originally Posted by Anthony21 View Post
    I wouldn't worry to much about it bro. I notice it happens to me also. I don't worry about it much if any.
    I'm just gonna roll with it I suppose. I toyed with the idea of replacing b.squats with front squats... Don't know tho
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    I wouldn't replace squats with anything! I love front squats too but it hits different areas and nothing is quite like the original
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    Originally Posted by Juicemw View Post
    I wouldn't replace squats with anything! I love front squats too but it hits different areas and nothing is quite like the original
    I agree, if you need the absolute strength gains (more weight can be used with the back squat obviously), i.e. as a powerlifter or Oly lifter. But for bodybuilders and people just lifting for themselves, I think the front squat might be superior for posture improvement (or maintenance of good posture), slightly better carryover to athletics, etc. and I can see dumping the back squat (and also the conventional deadlift for RDL) completely - in that scenario, NOT for everyone. I'm not ready to do it myself, but I can definitely understand the reasoning to at least consider it.
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    My leg day I do both front and back squats. Usually I'm miserable by the time front squats hit haha.
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    Originally Posted by Juicemw View Post
    My leg day I do both front and back squats. Usually I'm miserable by the time front squats hit haha.
    I did move fronties to DL day. A good assist IMHO. creds to Kraut for that . ( among others..)
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    my currents : sq 319 - dl 419 - bp - 231 - ohp 143
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    I don't think I can ever step in the gym and not squat or deadlift.
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    Originally Posted by Juicemw View Post
    My leg day I do both front and back squats. Usually I'm miserable by the time front squats hit haha.
    Yeah, I have two lower body days per cycle of 5/3/1, so I do fronts (light) + 5/3/1 deadlift ... 5/3/1 back squat + fronts (heavy). Both days suck, haha.
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    Saturday 1/5

    Back day

    Cycle 7 3x3

    Deadlifts
    255x3
    290x3
    330x3

    Lat pulldown
    180x12
    180x12
    180x12
    180x12

    Kroc rows
    120x10
    120x10
    120x10
    120x10

    Back ext
    BWx12
    BWx12
    BWx12

    Crunch machine
    70x12
    70x12
    70x12

    Nothing too good or too bad today, felt fine and didn't feel too weak on DLs It's nice not having to push them, high rep deadlifts is something I DONT miss!
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    Solid day bird. Those lat pull downs are big man Jesus. Are those wide grip or vbar.
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