Decent and intriguing program. I'd like to know more about progression scheme tho
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11-18-2012, 09:15 AM #31
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
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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11-18-2012, 09:23 AM #32
seconded, are you running a percentage base or since you're not ramping are you just going to do some form of linear progression?
The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
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11-18-2012, 09:52 AM #33
This part is easy.
You just add weight from the previous session. So once a month you are adding weight. Keep breaking records. When it gets tough whip out the micro plates. I've never done this scheme for more than 4 months - we'll see how long I can keep it going.Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-18-2012, 10:12 AM #34
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11-18-2012, 10:39 AM #35
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
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11-18-2012, 11:11 AM #36
Nope, just whatever I feel I can do, if i estimate it wrong i can just tack on some more weight (or reduce) on the next set. The first month is a good discovery phase. I try to add notes in my logs so I can look back to what i felt like i can add the next time around.
No percentage based stuff. Or Starting out really light at the beginning. Every set should be tough. I'll know after a month if I really have gotten any stronger. This style is supposed to help with plateau's so we'll see.
Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-18-2012, 02:53 PM #37
BFS Hybrid
C1, W1, D4 (3x3)
Mobility: 5 minutes lower-body targeted
Squat:
(warmup: 5x45, 5x135, 1x225)
3x245, 3x255, 3x255
*this will be the only lift ramped style, for two reasons: 1 - squat takes me forever to warmup and 2 - I have lost all my endurance while on 5/3/1
*middle set was tough already, legs already toast, no increase last set (we'll see what happens next month, fuk 5x5's next week)
*back & abs still torched from the last 3 workouts, this sore all the time should go away by next month (maybe, it's not a problem either way)
Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 4 Sets Total @ 180 lbs (using tractor weights on this one
-8/8/8/8
Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 4 Sets Total @ 60 lbs, Fast paced
-11/10/9/8
Lifting Duration: 50 minutes
Conditioning Duration: 25 minutes (Winsor Pilates - Abs)
Comments: Good 1st week. I like it. I love the 50 minute rule I put in also.Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-20-2012, 04:21 PM #38
BFS Hybrid
C1, W2, D1 (5x5)
Mobility: 5 minutes upper-body targeted
MP:
(warmup: 6x45, 3x115)
5X120, 5X120, 5X120, 5X120, 5X120
*add wrist mobility
Dips: (Assistance #1) 1st Set Body-weight, 2 Sets Weighted @ 70 lbs
*12...8,8
Pullups: (Assistance #2) 1st Set Body-weight, 2 Sets Weighted @ 20 lbs (Alternate Standard, Wide, & Parallel Grip)
*12...8,8
Lifting Duration: 50 minutes
Conditioning Duration: 60 minutes (TKD class with my Son)
Comments: bodyweight gained a tiny amount - 166.5 lbs now. More hunger on this program compared to 5/3/1 - I think I'm getting in an extra meal (very small - 150 calorie typical) or at least making sure i don't miss any. Hopefully I get some muscle gain on this program - would like weight to go up and fat to go down even further. Started taking some herbal stuff & dhea (very low dose 15mg daily) to help raise Testosterone & DHEA - blood test came in a bit low on both (Lef.org). If that's working it could also be triggering some growth also. Only been on it 1 week though.
http://www.fitness.com/articles/1038...supplement.php
Assistance sets will be low this week - 5x5 takes foreverCurrent Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-20-2012, 04:32 PM #39
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
nice workout almost like the 5/3/1 bodyweight template!
You won't go wrong with that program man,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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11-21-2012, 12:05 PM #40
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11-21-2012, 02:33 PM #41
This program is getting me the rip I needed!
Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-22-2012, 05:38 PM #42
BFS Hybrid
C1, W2, D2 (5x5)
Mobility: 5 minutes lower-body targeted
DL:
(warmup: 8x95, 3x165, 2x235)
5x295, 5x295, 5x295, 5x295, 5x295
*only jump 5 lbs next month, possibly 10 if the month goes well
HLR: (Assistance #1) 3x12 ... feet touching floor & ceiling each rep
GHR: (Assistance #2), 3x16
Lifting Duration: 50 minutes (*no more no less*)
Conditioning Duration: 60 minutes (TKD class with my Son **SKIPPED TODAY HOLIDAYS)
Comments: Lots of DL volume today, about 7,400 total lbs. Caught myself lowering the hips on DL on the 4th set - put a quick stop to that squatting the weight up issue.Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-23-2012, 03:28 AM #43
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
massive volume! I think however that you should go for 10lbs progression for deads..
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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11-23-2012, 02:51 PM #44
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11-23-2012, 11:05 PM #45
@uls - 10 sounds good however don't want to stall too quickly - i'm on a caloric slight deficit during this, i'm ok with very slow progress as body gets used to the additional abuse
@hilm - thx I'm liking it so far - i feel as though my muscles are getting the pounding they need to grow, 5/3/1 was lacking in that area for me anyways - though I firmly believe the exercises of 5/3/1 need to remain unchanged.Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-24-2012, 06:08 AM #46
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11-24-2012, 11:51 AM #47
BFS Hybrid
C1, W2, D3 (5x5)
Mobility: 5 minutes upper-body targeted
BP:
(warmup: 6x135, 3x225)
5x245, 5x245, 5x245, 5x245, 5x245
*next month increase by 1.5 lbs or more based on progress
*last set last rep took everything i had - only time i had to arch the back
Rows: (Assistance #1)
-a) Kroc Rows, 2 Sets @ 70 lbs (REPS: 16, 16 each arm)
-b) Barbell Rows (Skipped today)
Push-ups (Assistance #2), 2 Sets Total, Max reps each set, Touch forehead to floor & fast
-45/45
Lifting Duration: 50 minutes (*no more no less*)
Conditioning Duration: 60 minutes (TKD with my Son, this time full gear free sparring in the basement very light work)
Comments: Major upper body pump right now, the Kroc/Pushup supersets really got my heart pounding also.Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-24-2012, 11:53 AM #48Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-25-2012, 08:47 AM #49
**Documenting my supplements/herbs**
General Health:
Milk Thistle Extract
Chlorella
Turmeric
Saw Palmetto
Krill Oil
Vitamin D-3
Probiotic Pearls
CoQ10
Resveratrol
Astaxanthin
PQQ Caps with BioPQQ
Digestive Health:
Boswellia
Triphala
Ashwagandha
Strength Training Supplements:
Glutamine
L-Carnitine
Animal Pak Multi-vitamin
Con-cret
100% Gold Standard Whey by ON
Drinking Supplements:
Anti-Alcohol Anti-Oxidants
Lef.org Additions:
(Took an extensive blood test, this is what they have me taking additionally based on the results, slightly low Testosterone - everything else was as she said "One of the best results reports I've ever seen".
Methyl-Cobalamin (Active Form of B-12)
DHEA (low dose 15 mg daily)
Super MiraForteCurrent Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-25-2012, 09:23 AM #50
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
Superstrong BP:s! lol@chemicalbrother.. ( nah, not srs I'm pounding BCAA:s, omegas and wheys myself)
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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11-25-2012, 03:51 PM #51
BFS Hybrid
C1, W2, D4 (5x5)
Mobility: 5 minutes lower-body targeted
Squat:
(warmup: 5x45, 5x135, 2x205)
5x225, 5x225, 5x225, 5x225, 5x225
*No need to ramp here, weight is low enough, No belt
*I could tell after the first set there was no need to increase the weight because my endurance was going to fade quickly making that last set very hard & it was
Leg Press: (Assistance #1), 1 Warmup set 135 x 8, 2 Sets Total @ 180 lbs (using tractor weights on this one)
-8/8
Leg Curl: (Assistance #2) 1 Slow Warmup Set 45 x 8, 2 Sets Total @ 60 lbs (need to buy a bigger small hole plate - no room on bar)
-11/10
Lifting Duration: 50 minutes
Conditioning Duration: NONE today
Comments: Good 2nd week. Squat endurance needs some work. Body-weight still stuck at around 166 lbs.Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-26-2012, 06:19 PM #52
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11-26-2012, 10:51 PM #53Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-27-2012, 02:25 PM #54
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11-27-2012, 03:47 PM #55
probably
just remembered in high school track i was purely a sprinter, 200 meters was my max, & I was pretty fast. After 200 I was done. Must be the structure of my muscle fibers - being suited towards short burst activities and less for endurance.Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-27-2012, 04:22 PM #56
BFS Hybrid
C1, W3, D1 (5-4-3-2-1)
Mobility: 5 minutes upper-body targeted
MP:
(warmup: 8x45)
5X120, 4X125, 3X135, 2X145, 1X150
*add wrist mobility
Dips: (Assistance #1) 1st Set Body-weight, 2 Sets Weighted @ 70 lbs
*12...9,9
*push hard! only have time for 2 sets this week
Pullups: (Assistance #2) 1st Set Body-weight, 2 Sets Weighted @ 20 lbs (Alternate Standard, Wide, & Parallel Grip)
*12...8,8
Lifting Duration: 50 minutes
Conditioning Duration: 60 minutes (TKD class with my Son)
Comments: Why the fuk is my left forearm so farkn sore today? Major fukn doms from Squat 5x5 - worst soreness of the year now day 2 doms - TKD helped really kick it in. I feel like my time spent in the gym is being used better on this BFS hybrid. Down to 165.5 lbs body-weight. Amazing how each week feels different, 3x3/5x5/5-4-3-2-1 all leave muscles feeling a bit different after the workout - which is good and key to how this thing works I think. I remember that faintly from when i did it 17 years ago man im fukn old.Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-27-2012, 05:03 PM #57
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11-27-2012, 10:06 PM #58
yeah what gives?! i've been married forever and I'm sure taking rosy palms on a date didn't do it - I'm used to that - im married after all, btw i am a lefty
Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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11-28-2012, 01:45 AM #59
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
strong presses, mayhaps the forearm soreness came from the rowing and deadlifts?
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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11-29-2012, 04:08 PM #60
BFS Hybrid
C1, W3, D2 (5-4-3-2-1)
Mobility: 5 minutes lower-body targeted
DL:
(warmup: 6x95, 3x165, 1x235)
5x295, 4x305, 3x315, 2x325, 1x335
*kept this at a moderately hard level - could have added more weight but i want to take the 5-4-3-2-1 week slow because of the heavy 1 & 2 rep sets & I lift alone
*had more gas in the tank - no worries next month it goes up a bit, still got a good rip feeling in the lower back & hams
HLR: (Assistance #1) 3x13 ... feet touching floor & ceiling each rep
GHR: (Assistance #2), 3x16
Lifting Duration: 50 minutes (*no more no less*)
Conditioning Duration: 60 minutes (TKD class with my Son **SKIPPED TODAY, Belt Test is on Saturday so will still get my 4 classes in this week)
Comments: Deads felt strong today. Still sore as fuk from Squats on Sunday - 4 day DOMS oh I remember you from my Madcow & SL 5x5 days.Current Training Program:
http://forum.bodybuilding.com/showthread.php?t=149081133
Current BodyWeight: 166 lbs
"A sound soul dwells within a sound mind and a sound body" (Soul Eater) http://www.youtube.com/watch?v=yf1dqZf6ywI
"Let food be thy medicine and medicine be thy food" (Hippocrates)
1 RM (in lbs) = | DL: 400 | BP: 330 | Squat: 320
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