Farlesworth III at your service

[Farley1324]

My second journal has surpassed 7k posts and is nearly 4 years old, so it's time for a new one. Minimal backstory here, cutting right to the chase. I will phase in my bulking programming starting next week. The core stuff is the same as I've been doing for the cut, there's just more now. I phased in the bulking food as of right now huehuehue.

Last journal: http://forum.bodybuilding.com/showth...hp?t=127544663

Basically all upper body will be a pressing movement alternating with a pulling movement. 5/3/1 main sets, Jokers, and Variation II exactly as prescribed by Wendler. No FSL AMRAP. Resistance bands will be used for shoulder warmup/prehab daily.

Baseline Texas Method work will be 5x5 across for volume, 1x5 for intensity, and 5x3 for power cleans.

Everything else is ancillary and sets/reps will be what I deem appropriate as I go. Probably CGBP and DB Rows will be 3 sets of 8-12.

Core = whatever, such as hanging leg raises, leg raises/flutter kicks, situps, ab wheel if I can find mine or get another. Conditioning = whatever, such as jogging, HIIT/sprinting, jumping rope, barbell complexes, burpees, etc. For the push-ups and inverted rows I might, if/when I am up to it, add resistance via bands (I have Onyx mini, monster mini, and light currently) or other means.

I am also considering adding some significant lifts to my repertoire. Hopefully I get some bumper plates next month, clean the garage out to clear additional space, pick up another stall mat or two at TSC...and in addition to actually doing power cleans again for once, add the power snatch...and maybe even try to get some kind of a handle on full cleans and the full snatch. This would mostly be done on squat days.


Monday
Bench 5/3/1 (Jokers) /Chin-Ups
Press Variation II /Chin-Ups
Close Grip Bench Press /DB Rows
BB Curls / band work (pull aparts, face pulls, tricup pushdowns, etc)

Tuesday
Texas Method Squat Intensity
Power Clean
Core
Conditioning

Thursday
Press 5/3/1 (Jokers) /Chin-Ups
Bench Variation II, /Chin-Ups
Push-Ups / Inverted Rows / Deltoid Raises

Friday
Power Clean
Texas Method Squat Volume
Core
Conditioning



Here is what the 5/3/1 stuff will look like to begin with, except I may never do a deload week the way Wendler writes it.

Those "maxes" are not accurate at all. My all time bench PR is 280 (from a few months ago) and my all time press PR is 190 (from years ago). But I've been using those numbers for awhile so I will stick with them in order to have apples to apples comparisons going forward.

[PapaBurgandy]

Inn for Farles support.

[LadyLore420]

I am invisible.

[Farley1324]

Two people made the jump <5 minutes after I started the thread, and even quicker than that from when I linked this in the old thread. At nearly midnight (Eastern) on a Friday.

Truly, I am blessed.

But seriously I think I ate 2,800 calories today and, although I'm going to bed in 30 seconds so I will hopefully forget about it...I'm kind of hungry. WTF is that? Damn.



Also, I am quite sure I will have at least a minimal set (2x45, 2x25, 2x10) of bumper plates next month, and maybe even a new bar (or two!). Fun will be had.

[FastCatChamp]

Innards

[trancebreak]

Sup mate

First page post for hire PM for details

[EjnarKolinkar]

[CSP95]

in can't wait to see how you deal with programming through stalls

Good luck bro

[Farley1324]

I can't decide how much I should eat, per day, right now.

I averaged >2,000 (that's over 2,000) calories per day during my cut, and I lost 2 lbs per week. Theory says -2 lbs per week requires a 1,000 calorie daily deficit. This would mean that my maintenance is ~3,000 calories. I want to gain 1/2 lb of bodyweight per week now, which should be about +250 from maintenance. Soooo in theory that should mean ~3,250 calories per day.

3,250 a day seems like so much I'm kind of afraid to do that, I want this slow, lean bulk to last a long time so that I don't have to cut again until, like, spring. But the math all makes sense, and I want to have the energy to get through noticeably more volume than what I have been doing + the recovery capacity to train 4x per week at that level.

Here is the MFP report of my daily calories since I started logging/started cutting back on June 4.




So far today (and it's glorious!) I've had: 2,917 calories, 328c/129f/189p


Today's AM bodyweight was 198.0

[trancebreak]

I think your original idea of upping calories on a weekly basis to slowly find a good rate of weight gain was a great idea. I would take my time finding the ideal amount of calories because that would obviously allow you to be on a surplus a lot longer than your past bulks which in turn will allow longer progression in your lifts and increased muscle mass

[Farley1324]

I think your original idea of upping calories on a weekly basis to slowly find a good rate of weight gain was a great idea. I would take my time finding the ideal amount of calories because that would obviously allow you to be on a surplus a lot longer than your past bulks which in turn will allow longer progression in your lifts and increased muscle mass

Yeah that sounded good, but frankly (and I'm sure my higher-than-recommended deficit is a factor) I'm sick and tired of being hungry. I established a legitimate bodyweight of 198 over a period of a full week, which is the least I've weighed in more than 4 years. That's great. The reverse diet slowly upping the calories would mean still being in a deficit, still being hungry, still not having the energy/recovery to add the additional exercises, probably for weeks as I worked back up.

I'm ready to be on that bulking time. I just don't want to over shoot it if I can help it. The reason my last bulk didn't last long enough (Feb 17 - June 3, so like 3.5 months) was that I didn't track my nutrition at all, just ate whatever the hell I wanted all the time, and gained around a pound a week for awhile without really caring. But not this time.

[trancebreak]

What was your initial amount of calories you were going to add a week? 100 was it? Then bump it to 200

I understand too well that you want to start bulking again, but judging from precedence you would prefer to have a bit of structure to it. Another idea I appealed too while researching the topic (which is probably the typical way one gains weight come to think about it again) would to establish a baseline amount of calories (for example, 3,500) and consistently hit that number to the point where you maintain bodyweight for that week.

Ie. Week 1: 198lb
Week 2: 199lb
Week 3: 199.6lb
Week 4: 200lb
Week 5: 200lb

Then up it another 200 calories and continue the process. Hopefully this gives you some ideas, but the main point is that it'd be great to see you bulk for longer than 3 months with some proper structure this time and get the squat back to scratch :P

[Farley1324]

Definitely longer than three months. As long as I stay relatively on track, I should be able to bulk to at least the 215 I started the cut at, and probably higher since I should have less bodyfat/more muscle when I get back to it. I've weighed 220-223 twice before and not been fat (unlike last summer...), so ~220 isn't out of the question either. So figure, conservatively, 17 lbs to gain (198-215). Even if I overshot and gained 3/4 lbs a week that would still be 22 weeks which is over 5 months. But if I can hit 1/2 lb a week...and bulk closer to 220...we're looking at 6-7 months.

[trancebreak]

Yeah you would definitely be a leaner 215 than the past which would entice you to move up to 220 and you may find you're still a lot leaner at 220 than you were previously. The worlds your oyster shell right now!

[FastCatChamp]

One thing to account for is the few pounds that you will add in the first week or so once you come out of that deep deficit.

I was in the 174s for about 10 days while at 2100. Once I went to 2500, I went into the 176s after about 7-9 days.

Expect a bit of carb bounce.

[Farley1324]

One thing to account for is the few pounds that you will add in the first week or so once you come out of that deep deficit.

I was in the 174s for about 10 days while at 2100. Once I went to 2500, I went into the 176s after about 7-9 days.

Expect a bit of carb bounce.

Yeah, I am waiting for that.

This morning: 198.0

[cody333]

Yes, I follow

[Farley1324]

Yes, I follow

Hey, look at that!

[CSP95]

I'm about a month into my bulk and my advice would be to find a range of weight gain you'd be happy with. 0.5-.75 sounds good, that's what I'm aiming for. And I, too, am looking to gain for 6-7 months.

Puts us at about feb-march. From there, 8-10 week cut and you're looking great again by summer. Hell... maybe even only need a minicut if you do it perfectly.

It'll be worth it... I think

[Farley1324]

I'm about a month into my bulk and my advice would be to find a range of weight gain you'd be happy with. 0.5-.75 sounds good, that's what I'm aiming for. And I, too, am looking to gain for 6-7 months.

Puts us at about feb-march. From there, 8-10 week cut and you're looking great again by summer. Hell... maybe even only need a minicut if you do it perfectly.

It'll be worth it... I think

Sounds good to me

[DominationStation]

In. Uncharacteristically late...but in.

Yeah that sounded good, but frankly (and I'm sure my higher-than-recommended deficit is a factor) I'm sick and tired of being hungry. I established a legitimate bodyweight of 198 over a period of a full week, which is the least I've weighed in more than 4 years. That's great. The reverse diet slowly upping the calories would mean still being in a deficit, still being hungry, still not having the energy/recovery to add the additional exercises, probably for weeks as I worked back up.

I'm ready to be on that bulking time. I just don't want to over shoot it if I can help it. The reason my last bulk didn't last long enough (Feb 17 - June 3, so like 3.5 months) was that I didn't track my nutrition at all, just ate whatever the hell I wanted all the time, and gained around a pound a week for awhile without really caring. But not this time.

If you're worried about being hungry, shorten your eating window. Normally eat from 9am to 9pm? Eat from 11am to 7pm. 7am to 8pm? 9am to 7pm. This may not sound like much, but adjusting your "feeding window" (sorry for the IF term) really does make a difference, as a 12 hour to 9 hour decrease is 25%, so you'll definitely (in my experience at least) feel quite a bit fuller on the same amount of cals. And the increase in hunger when you're "fasting" will be minimal.

One thing to account for is the few pounds that you will add in the first week or so once you come out of that deep deficit.

I was in the 174s for about 10 days while at 2100. Once I went to 2500, I went into the 176s after about 7-9 days.

Expect a bit of carb bounce.

Was going to state this as well. Some people it's even 5 lbs.

Yes, I follow

You're alive?

[Farley1324]

Monday August 4 2014

Bench 3x5

Bands, 60 reps

Bench 3x5
45 x 10 (2 Chin-Ups)
135 x 5 (3 Chin-Ups)

170 x 5 (4 Chin-Ups)
200 x 5 (4 Chin-Ups)
225 x 9 (4 Chin-Ups)

Press 5x10
115 x 10 (6 Chin-Ups)
115 x 10 (6 Chin-Ups)
115 x 10 (6 Chin-Ups)
115 x 8 (6 Chin-Ups)

Bands, 60 reps

Scale: AM 200.8. Post workout naked 200.8

Temp: 84*

Notes: I decided to start a cycle from the beginning instead of finishing the last one, using the same Training Max I've been on, intending to add to the TM after this three week cycle.

The 225x9 is one more rep than I got two weeks ago, and the same number of reps I got two cycles and three cycles ago, so that's good, even though I barely got it and flared a little at the end, I've kinda been doing that all along so it's still a fair comparison (225x10 was the most I got back during the bulk, so this is great, really)

LMAO that pressing was terrible. At the 7th rep of each set my triceps just disappeared. I rested 4 minutes the first two times and 4.5 minutes the third time...I barely got the 8th rep. My triceps just totally quit on me. I planned to go through the motions for maybe one "working set" each of close grip and DB rows but when I hit the wall I decided I had done enough.

[Farley1324]

I don't know how relevant this is, but when I did the full 80% 5x5 bulking/early in the cut I was pressing 140x5x5 which = a total volume/tonnage of 3,500. The 115 for 38 reps I did today = 4,370.


I received a new pair of Rehband blue knee sleeves today. The ones I have are sized Large, the new ones are size Medium. I think the M is a better fit for me after trying them on.

[HunterMC6]

Lets do this!

[DominationStation]

I personally haven't found any value in total tonnage. I know that some people are fans...I just don't see it. I can rep 225 for one set of 10 on a good day...how many sets of 20 with 112.5 could I do? I know it's not a live-or-die-by rule, but I don't find it helpful.

[LadyLore420]

Some strong pressing overall Mr. Farles.

[Farley1324]

I personally haven't found any value in total tonnage. I know that some people are fans...I just don't see it. I can rep 225 for one set of 10 on a good day...how many sets of 20 with 112.5 could I do? I know it's not a live-or-die-by rule, but I don't find it helpful.

I think there is a cutoff where you need to hit a certain % 1RM before it counts, because science (number of sets, fiber recruitment, etc etc stuff I don't understand)

I haven't seen anything that makes me extremely interested in it, but I was getting all of the reps when doing 5x5 and I barely got the bench 5x8 last Thur and failed to get the 5x10 today, which does make me start to think a little bit about why.

I haven't done much higher rep stuff lately I suppose, but I have been doing that FSL AMRAP which I figured would keep my 'higher' rep stuff from sucking...but lol apparently not. And just think, I didn't do the FSL this time and I still bombed the 5x10

[trancebreak]

Nice volume buddy. What's the short term plan on the gym equipment situation? Still looking (or bought) for dumbbells?

[Farley1324]

Nice volume buddy. What's the short term plan on the gym equipment situation? Still looking (or bought) for dumbbells?

Thanks. It was decent volume even though it was cut short because I sucked at it.

No. I decided to focus elsewhere since, even if I had really nice adjustable DB's, I don't foresee using them for any of my main lifts so it's probably better to upgrade the stuff I use all the time.

My birthday is coming up next month, I am hoping to probably get a new bar or twoand some bumper plates. Maybe even enough bumper plates I can use them for most of my lifts, they would be better/more precise than the Craiglist specials I am using now...plus I'm still mixing and matching lb and kg plates for squats lol (I only have 2x45lb and then 4x20kg)

Hopefully maybe a Texas Power Bar (for squats, presses, bench) and a Cap OB-86B (for oly style lifts and a second bar) and then bumper plates.

I am kind of tired of my 32mm diameter weak-knurling barbell

[Farley1324]

Thursday August 7 2014

Press 3x5

Bands, 60 reps

Press 3x5
45 x 10 (3 Chin-Ups)
95 x 5 (3 Chin-Ups)

115 x 5 (4 Chin-Ups)
130 x 5 (4 Chin-Ups)
150 x 7 (6 Chin-Ups)

Bench Var. II 5x10 (3:30 rest)
170 x 10 (6 Chin-Ups)
170 x 10 (6 Chin-Ups)
170 x 10 (6 Chin-Ups)
170 x 10 (6 Chin-Ups)
170 x 10 (6 Chin-Ups)

Inverted Rows
BW x 8
BW x 8
BW x 8

BB Curls
45 x 25

Bands, 80 reps

Temp: 87*-90* (44% humidity)

Scale: Tue AM 199.2. Wed AM 200.0. Today AM 201.4. Post workout naked 201.4

Notes: That was hard. I stupidly went for an 8th on the 150 AMRAP and didn't come close, plus I barely got the chin-ups and bench press reps. The 150x7 is one more than last time but still two short of my recent high from early July. The inverted rows/rack chins are totally new to me. I was unable to get my chest to the bar, not sure if that's correct or normal or best or what. The curls were basically to go through the motions, in the future I intend to do more work with them and to also do push-ups, but I didn't want to kill myself today.

I got off schedule. I couldn't lift Tue, took Wed off like usual, and went back to regularly scheduled days today so I didn't get squat intensity in. I'll do squat volume tomorrow. I can't lift Monday either probably so I will plan to do bench 3x3 on Sunday, then back to usual (squat intensity Tue, Press Thur, Squat Volume Fri).