Compounds Only Experiment

[sgttom]

I am doing an experiment to see if I can attain a good physique only doing compound movements. No isolations what so ever. The movements I'll be doing are pull ups, bench press, deadlift, barbell back squats, and barbell overhead press. I'll be bulking for a year. My goal is to gain about 20 pounds at the end of my bulk. My current weight is 181 pounds. After I am done bulking I'll cut back down to 180 to see what kind of progress I made. I'll never be going above 5 reps a set on any exercise with the exception of pull ups.

Also seeing if I can get good biceps while only doing pull ups. My current bicep measurement is a little under 15 inches. Hoping to get to 16-17 inches by the end of my bulk. Pull Ups will be body weight only.

Cliffs
-Training compounds only
-compounds = bench press, pull ups, deadlift, barbell back squat, barbell overhead press
- always under 6 reps a set
-bulking to gain 20 pounds of a year
-current weight 181 pounds

[sgttom]

*****Week 1*****
__________________
-Monday-

Squat:
230 x2, 265 x2, 305 x2, 270 x1, 320 x1 ( quit due to hip pain)

Bench Press:
120 x3, 145 x2, 170 x3, 190 3 sets of 3

Pull Ups:
50 singles

After Thoughts _________________________________________
This is when I found out I really cannot squat anymore for a while.



-Wednesday-

Bench Press:
120 x3, 145 x3, 170 x2, 215 pounds 3 sets of 2

Conventional Deadlift:
200 x1, 240 x1, 280 x1, 340 x3, 340 x2, 340 x3, 340 x1

Pull Ups:
x1, x2, x3, x4, x5, x5, x4, x3, x2, x1

After Thoughts_______________________
Bench Press felt tough. So did conventional deadlifts. Should have been faster when resetting on deadlifts.



-Friday-

Board Bench:
150 x2, 175 x2, 200 x1, 225 x1, 240 x1, 250 x1

Stiff Leg Deadlifts:
170 x3, 200 x5, 240 3 sets of 5

Pull Ups:
40 singles

Overhead Press:
75 x5, 90 x3, 105 x3, 120 x1, 135 x1, 140 x1, 159 x1, 169 x1

After Thoughts_____________________________________
Decided to add in overhead press. Most compound junkes, like Medhi, recommend it anyways. So after 3 months not doing overhead press I add 20 pounds to my previous personal record. Makes no sense. Fooling around with stiff leg deadlifts. I think I am going to keep them. I'll be concentrating on keeping a straight back with them.

[IDonutBeeleaf]

do rows too.

[sgttom]

*****Week 2****

______________________________

-Monday-

Bench Press:
120 x3, 120 x3, 140 x3, 170 x3, 195 pounds 3x3

Stiff Leg Deadlifts:
120 x5, 170 x5, 220 x5, 270 pounds 3x5

Overhead Barbell Press:
85 x3, 100 x3, 120 x3, 135 pounds 3x3

Pull Ups:
x60 singles

After Thoughts___________________________________
Good workout. Concentrating on keeping my back straight on deadlifts. Also am going slow on the negative portion of the deadlift. Form felt really great. 60 pull ups was a tough mentally, physically I could have done more.




-Wednesday-

Bench:
110 x3, 130 x3, 155 x3, 175 x3, 200 x3, 220 x2, 220 x1, 220 x2

Pull Ups: x1, x2, x3, x4, x5, x6, x7, x6, x5, x3, x3, x2, x4

L-Sits:
17 secs, 15 secs, 7 secs

After Thoughts___________________________
Bench felt difficult. Tried to incorporate more leg drive. Pull Ups went really well. Found it better to concentrate on pulling my elbows down to my sides rather then pulling my chin over the bar. L-sits are difficult lol.



-Friday-

Board Bench Press: 130 x2, 150 x2, 180 x2, 205 x2, 230 x2, 240 x1, 255 x fail

Deficit Deadlift: 120 x3, 170 x3, 220 x3, 270 x3, 230 x3, 370 x1, 370 pounds x1

Pull Ups: 20 singles

After Thoughts_________________
Cut workout short as I was running late on things. Decided to do some deficit deadlifts at slightly higher reps(for me that is lol). Couldn't get 3 reps on 370 pounds though. Failed on board bench. May only go for a PR on it every other week. I don't want to over do it.

[peteeee]

join the club mane

compounds only crew checking in

[janson8000]

IN, what are board bench presses?

[Domibear]

do rows too.

This

[sgttom]

do rows too.

hmmm maybe

This

My workouts are pushing an hour already without rows.

join the club mane

compounds only crew checking in

Yeah I will probably go to a more bodybuilding style split after this to compare though.

IN, what are board bench presses?

Its benching with a board on your chest. Basically it shortens the range of motion so you can focus on the top part of the lift.



*Week 3*

3 weeks already
________________________

-Monday-

Bench
95 x3, 115 x3, 135 x3, 150 x3, 170 x3, 180 -5 sets of 3

Stiff Leg Deadlifts (off blocks)
140 x5, 170 x5, 195 x5, 225 x6, 250 x5, 280 -3 sets of 5

Overhead Press
69 x3, 89 x3, 109 x3, 139 -3 sets of 3

Pull Ups
70 singles

After Thoughts_______________
Great workout. I decided to go a bit lighter on bench and do a bit higher volume instead. My plan is to lower the volume as the week goes on. Stiff Leg deadlifts felt about the same as last time. Trying to go slow on the eccentric portion. Overhead press was really tough on the last rep. Got 70 singles easy on pull ups.

[sgttom]

-Wednesday-

Bench Press:
110 x2, 130 x2, 155 x2, 175 x2, 220 x2, 168 x5, 220 x1, 220 x1, 220 x1

Pull Ups: x1, x2, x3, x4, x5, x6, x7, x6, x5, x4, x3, x2, x1


After Thoughts___________
Didn't hit 220 for three sets of 2 as planned. Still happy with the workout over all. I need to eat moar.



-Friday-

Board Bench Press:
118 2x3, 145 x2, 170 x2, 190 x2, 215 x2, 230 x2, 240 x2

Conventional Deadlift:
190 x3, 225 x3, 270 x3, 300 x3, 335 x2, 355 x2, 375 x1

Overhead Press: 89 x3, 109 x3, 119 x1, 139 x1, 147 x3, 154 x2


After Thoughts_________
Good workout. Hit my targets on bench and Overhead Press, not so much for deadlift. Wanted to get 3 reps on my last set of deadlifts. Oh well. I still need to eat more. Ignore the odd numbers on overhead press. Its because that I use for overhead press weighs 17 pounds.

[sgttom]

-----Week 4------

All numbers in pounds
__________________________________________________ ___


-Monday-
Bench: 90 x3, 110 x3, 130 x3, 145 x3, 165 x3, 185 pounds 5x3

Stiff Leg Deadlifts: 170 x3, 200 x4, 230 x5, 255 x3, 285 pounds 3x5

Overhead Press: 85 x3, 115 x3, 130 x2, 144 pounds 3x3

Pull Ups: 40 singles

After Thoughts____________
Good workout. Cut pull ups short though, was going to go for 80.





-Wednesday-
Bench: 130 x3, 155 x3, 175 x3, 175 x2, 220 x1, 210 pounds 4x2, 190 pounds x5

Pull Ups: x1, x2, x3, x4, x5, x6, x7, x6, x5, x4, x3, x2, x1

After Thoughts____________
Could have done better on pull ups. Need to work on my bench press technique. It is too inconsistent.

[jd007914]

join the club mane

compounds only crew checking in

Word

[Domibear]

how long do you rest in between singles for the chins?

[sgttom]

how long do you rest in between singles for the chins?

I try to stay under 5 secs for rests.



-Friday-

Bench:
125 x5, 155 x3, 180 x2, 205 x2, 230 x1, 255 x1

Conventional Deadlift:
185 x5, 225 x4, 260 x4, 300 x2, 340 x2, 375 x2

Push Press:
79 x3, 109 x3, 144 x3, 159 x3, 169 x3

Pull Ups: 11 sets of 4

After Thoughts_______
Hit all my desired weight and reps on everything except deadlift. Was hoping to get 5 reps on deadlift. Oh well. I added in push press. I think it will help me get used to heavier weights on overhead press.

deadlift hands









-----Week 5------

All numbers in pounds
__________________________________________________



-Monday-

Bench: 95 x3, 120 x3, 135 x3, 150 x3, 170 x3, 190 pounds 5x3

Stiff Leg Deadlifts: 170 x5, 200 x5, 230 x5, 250 x3, 290 pounds 3x5

Overhead Press: 89 x3, 109 x3, 124 x2, 149 pounds 3x3

Pull Ups: 10 sets of 5

After Thoughts____________
Really good workout. My bench press strength is getting better. Pressed my old 1 rep max on overhead press for 3 sets of 3. Feelsgoodman. Going for a pull up PR tomorrow. Hoping to hit close to 20 reps in a row. Hoping..
...

Need to post a new video, haven't been able to due to PC issues.


Pull ups give you pumps

[sgttom]

-Wednesday-

Bench: 130 2x3, 255 x3, 175 x3, 215 x3, 210 x2, 205 x3, 200 x3

Pull Ups: x3, x3, x17 (Personal record)


http://www.youtube.com/watch?v=VgKmgOGlDhE

[sgttom]

-Friday-

Board Bench: 125 x3, 150 x3, 170 x3, 195 x2, 220 x2, 230 x1, 245 x1, 245 x1

Sumo Deadlift: 205 x3, 245 x3, 290 x3, 330 x1, 370 x1, 415 x1 (Personal record)

Push Press: 99 x4, 114 x3, 134 x3, 149 x3, 174 x1 (failed second rep)

Pull Ups (on bar): x3, x3, x15

After Thoughts____________
Great workout 245 went up easier the second time on bench press. I think I tightened my form up a bit on the second set. Set a new PR on deadlifts. 415 went up easy. Had to check the plates twice to see if I didn't put the right amount on lol. Definitely going to use sumo as my competition lift instead of conventional. I still use conventional to train sometimes though. Its been 6 weeks since I tried for a PR on deadlifts. I am really satisfied today. feelsgoodman

[sgttom]

yeee

[sgttom]

-----Week 6------

(lost my record on Monday and Wednesday)

Friday:

Board bench: 130 x3, 155 x3, 180 x3, 210 x2, 235 x1, 260 pounds x1

Conventional Deadlift: 225 x3, 260 x3, 300 x2, 340 x2, 375 x2, 375 pounds x1

Push Press: 85 x3, 119 x3, 134 x3, 159 pounds x5

Pull Ups: x1, x2, x3, x4, x5, x6, x7, x8, x7, x6, x5, x4, x3, x2, x1

After Thoughts__________
Another successful bench PR. Didn’t hit 5 reps on deadlifts like I wanted too. My grip was feeling weak and the bar was slipping out of my hands. Which is why I stopped at 2 reps. Was going to attempt 3 more but wasn’t feeling it. Went a little lighter on Push Press. Pyramid pull ups are progressing.






-----Week 7------

All numbers in pounds
__________________________________________________


Monday:

Bench Press: 120 x4, 140 x3, 160 x3, 180 x2, 200 pounds 5x3

Stiff Leg Deadlifts (off blocks)

Overhead Press: 99 x5, 114 x3, 124 x3, 139 pounds 3x4

Pull Ups: 5 sets of 6

After Thoughts________
Hit 200 pounds on bench like I wanted to. All the reps went up pretty well. Was experimenting with different foot positions. Should have that down by now tho. Deadlifts were really tiring.

[sgttom]

Lost my log notebook, which is why I haven’t been posting. Was gonna wait until I found it and post all my past workouts but I’ve had no luck so far. Anyhow going to catch up now.


-------Week8--------


Saturday: July 19th

Board Bench: 118 x2, 140 x2, 165 x2, 190 x2, 210 x2, 235 x2

Conventional Deadlift: 220 x3, 250 x1, 300 x1, 320 x1, 375 x1

Push Press: 85 x3, 119 x3, 134 x3, 159 x4

Pull Ups: x1, x2, x3, x4, x5, x6, x7, x8, x9, x6, x5, x4, x3, x2, x1

Kneeling Ab Wheel rollout: 4x6, 1x8

After Thoughts___________
First week back after sickness. Definite loss in strength. Quite annoying as my bench was doing well.







-----Week 9------

All numbers in pounds
__________________________________________________

Monday: July 21st

Bench: 120 x3, 140 x3, 160 x3, 180 x1, 205 x2, 195 x3, 195 x3, 200 x2, 195 x3

Stiff Leg Deadlifts: 185 x3, 215 x3, 245 x3, 275 x2, 305 2x5

Press: 79 x3, 109 x3, 130 4x5

Pull Ups: x3, x4, x5, x6, x5, x4, x4

Kneeling Ab Wheel Rollout: x5, x5, x9, x5, x7

After Thoughts_______________
Bench is still lagging. My sickness threw off my peak. Stiff Leg Deadlifts don’t seem to be too effected too. I am guessing that is because I am not that near my strength limit yet on them.

[sgttom]

Wednesday: July 23rd

Bench: 120 x3, 140 x2, 160 x2, 180 x2, 205 x2, 205 x2, 190 x3

Pull Ups: 1x 20

Kneeling Ab Wheel Rollout: x10, x4, x5, x5

After Thoughts_______________
Very happy with my pull ups PR. Finally hit 20 reps. Didn’t completely lock out at the bottom. Still happy tho.

http://www.youtube.com/watch?v=lAcxTNxsfr8






Friday: July 25th

Bench: 130 x3, 160 x3, 185 x3, 210 x1, 240 x FAIL

Sumo Speed Deadlifts: 230 x3, 260 x3, 290 3x2

Pull Ups: x5, x6, x7, x8, x9

Push Press: 110 x4, 125 x4, 140 3x4

Kneeling Ab Wheel Rollout: x3, x4, x7, x10

After Thoughts_______________
Failure on bench press. My strength still hasn’t reached its previous level before being sick. Decided to incorporate speed deadlifts into my program.

[sgttom]

-----Week 10-----

All numbers in pounds
__________________________________________________


Monday: July 28th

Bench: 120 x8, 135 x5, 155 x5, 168 x5

Sumo Deadlifts: 220 x1, 260 x1, 300 x1,345 x1, 390 x1, 430 X FAIL

Press: 89 x5, 119 x3, 135 2 X 5

Pull Ups: 1 X 3, 4 X 6

After Thoughts_______________
Pull ups are feeling strong. Failed at my max Deadlift attempt. Really thought I’d have it easy. Such is life.




Wednesday: July 30th

Bench: 120 x2, 140 x2, 150 x2, 170 x2, 180 x4, 190 x3

Paused Pull Ups: 1 X 3, 4 X 6

Kneeling Ab Wheel Rollout: x4, x6, x12, x5, x9

After Thoughts_______________
On pull ups I was trying to pause about 5 secs at the top. Really loving ab wheel rollouts. Highly recommend them.




Friday: August 1st

Bench: 130 x3, 150 x3, 170 x3, 185 x3, 205 x4, 215 x2

Sumo Deadlifts: 170 x1, 220 x1, 260 x1, 300 x1, 345 x1, 385 x1, 430 x1

Push Press: 70 x4, 100 x4, 125 x4, 140 3 X 5

After Thoughts_______________
Decided to try a PR attempt on deadlift again. A bit of a dumb idea considering I just tried one last Monday. I convinced myself I could do it and I did. Very happy with myself.



Song for the week.
Awesome