Stay hustlin'- My Journey to becoming a Natural Pro

[Zachary533]

Monday- 17/06

Sorry guys for the late update- I've just finished all my exams, and because of the competition in the middle of the semester lets just say I had ALOT of study to do, so I needed some time out off this site... im not too good at getting things done with distractions, and need a clear goal infront of me to perform best (which was just head down, study, train, sleep).

At least my deload week is over and done with! Moving on to my second rotation of 5/3/1, my thoughts of the program so far.... you REALLY need that deload every 4 weeks haha. My body is usually destroyed every off day, with something hurting every day. I've put on a bit more weight than I've wanted, Im sitting at 92kgs now- Simply because if I didn't eat more I couldn't recover in time for the next workout (and this is only 4 times a week...!)

I'm going hard with my accessory exercises, only doing stuff that will really help my lifts out more. I'm planning to do SMOLOV or SHEIKO after this next rotation of 5/3/1, then incorporate a minicut to get back down to 88-89kgs... I think 90+kgs is too heavy for me atm, just really needed a good caloric surplus to keep me ontop of my program and keep progressing.

Week-1 Overhead Press 5/3/1

*Feel a bit of lag in the middle of my OHP, so have been focusing on increasing power in shoulders*

Overhead Press x6
30kg-5, 40kg-5, 45kg-5, 50kg-5, 55kg-5, 60kg-6

Hammer Strength Shoulder Press x5
20kg-20, 40kg-20, 80kg-10, 80kg-10, 60kg-15

Seated Cable Row x5
54kg-20, 86kg-20, 100kg-15, 114kg-12, 132kg-8

Side Lateral Raises (Seated, Dumbbell) x4
10kg-15 x4

Single-Hand Dumbbell Tricep Extension x4
10kg-15, 12.5kg-12, 15kg-10, 12.5kg-12

Strength is starting to come back big time, but has been coming from eating 3k+ calories a day... I still have my abs, but they have faded quite a bit. it's been 4-5 weeks since the comp and I've put on 5kgs... Very fast in hindsight, but I don't think I could have produced the strength gains I've had without it. (And a factor may be because of introduced creatine mono back in full force now)

Hope everyone is well

[Zachary533]

Week 1- Deadlift 5/3/1

Still doing my deadlifts sumo style, been getting way better mobility wise with this lift.

Sumo Deadlifts x7
60kg-10, 100kg-5, 120kg-5, 130kg-5, 140kg-5, 155kg-5, 160kg-13 (almost passed out lolol)

Incline Hamstring Curls x4
46kg-20, 78kg-15, 104kg-12, 116kg-8

Single Leg Leg Press x4
1plate-20, 2plate-15, 3plate-10, 2plate-15

Glute Kickback Machine x2
level 5-20, level 9-15

V-ups x4
20 x4

Here's some pics I found of me from the comp

[Bonkies]

nice work duuuude, leg looks sick in the second pic lol.

fuaaaaark 1 exam down 3 to go, been pulling all nighters like crazy haha.

[Mackan58]

Sickening legs mate! Glorious!