Credz -The Quest-

[Credz]

I just want a change and I think I'd like that lifting split better than the 3 day a week 5x5. The 5x5 has been good the past 2+ months but I dont know. Maybe I will give it another month but I may eventually switch to Wendler's.

[Spells0n]

Hey mate, do you buy wraps and wheat pockets, or home made?

[Credz]

I buy them

[Spells0n]

In my country, Poland, it's hard to buy wraps or pitas with good quality, alot of chemistry and weak nutrition tbh, but well i bought whole weat flour, wheat and rye, so prolly gonna try to bake something tomorrow :d

[Credz]

Meal 1:
Chicken w/ Salad
Kidney Beans
1c Oatmeal
- w/ Infinite Labs Whey Delite Banana Cream Protein, 1 Banana, Peanut Butter

Meal 2:
6 Egg Whites
2 Whole Eggs
4 Slices of Wheat

Meal 3:
Chicken Salad
- w/ Crouton, Pickles, Banana Peppers, Salsa & Bacon Ranch Dressing
Peanut Butter & Jelly Sandwich
Apple with Marshmellow Dip


Cottage Cheese/Greek Yogurt
- w/ 1 scoop Infinite Labs Chocolate Whey, Peanut Butter, Peanut Butter Captain Crunch & Krave Cereal & Lindor Truffle

[determined4000]

I just want a change and I think I'd like that lifting split better than the 3 day a week 5x5. The 5x5 has been good the past 2+ months but I dont know. Maybe I will give it another month but I may eventually switch to Wendler's.

IMO
you are trying to find a way(aka excuse) to increase frequency/ volume
change in routine should only come when you hit a stalling point in lifts which you clearly arent

[The Solution]

I just want a change and I think I'd like that lifting split better than the 3 day a week 5x5. The 5x5 has been good the past 2+ months but I dont know. Maybe I will give it another month but I may eventually switch to Wendler's.

IMO
you are trying to find a way(aka excuse) to increase frequency/ volume
change in routine should only come when you hit a stalling point in lifts which you clearly arent

This...

Why do you want to change something that is showing your best progress...

thats just foolish.
More does not = better...

[Bnizzle163]

I've been known to be a routine whore in the past, but I have to agree with D and B. You're making great progress on this routine, so stick with it, man

[Credz]

I get what you all are saying. My progress has been steady in my favorite lifts, presses, bench and deads. This morning was progressive as well. I will stick with this longer I guess for now. I did get the 5/3/1 PDF to read so I can work on reading that an stuff and see how well the golds gym works out. Cause they only got one squat rack an I know before when I went people like to hog that sucker. Lol.

Ill have my workout up tonight after work. Pretty happy with it!

[MarkVI]

3x times a week I think is optimal for most people....I did 5-6 times a week for a long time and the best gains came when I switched to 3x times a week.

[Credz]

Workout B:

Infinite Labs Juggernaut HP - Orange


Squat

5 x 5 - 170lbs

No Increase
Getting Better and more stable.

Deadlift
Warm Up

Set 1: 135lbs - 5
Set 2: 205lbs - 3
Set 3: 255lbs - 2

Work Set:
1x5 - 290lbs
1x2 - 205lbs

Got my full set at 290!

Going to stay at 290 for another session or two though like my Bench

Military Press

1 x 5 - 120lbs
1 x 4 -120
1 x 3 - 120, dropped 1 x 2 -105lbs
2 x 5 - 105lbs

+5lbs
Presses felt good!

Barbell Row
(-10% from Workout A)

5 x 5 - 185

No Increase

Incline Bench

Skipped to save time, Got to work Saturday overtime today.

Close Grip Bench Press

4 x 5 - 160lbs

no increase

Straight Bar Curl

3 x 8 - 105lbs

No Increase- Forms better!

[Credz]

Meal 1
7oz Chicken Breast Salad
Kidney Beans
1c Oatmeal
- w/ Scoop of Whey Delite Banana Cream Protein, Banana and Peanut Butter

Meal 2
6 Egg Whites & 2 Whole Eggs
4 Slices of Wheat

Meal 3
Tuna, Green Beans, Potato & Salsa
Cottage Cheese/ Greek Yogurt
w/ 1 scoop Infinite Labs Chocolate Whey, Krave Cereal, Peanut Butter Captain Crunch & peanut butter
Apple and Chocolate Dip
Peanut Butter & Jelly

[Credz]

Meal 1:
7oz Chicken w/ Salad & kidney beans
1c Oatmeal
- w/ Infinite Labs Whey Delite chocolate chunk, 1 Banana, Peanut Butter

Small Wendy's Chocolate Frosty - Lady at work surprised me with it lol

Meal 2:
6 Egg Whites
2 Whole eggs
4 Slices of Wheat

Meal 3:
Chicken and Green Beans
Cottage Cheese/Greek Yogurt
- w/ 1 scoop Infinite Labs Whey peanut butter & Peanut Butter Captain Crunch
Bread

[TLaude]

[Credz]

Haha Thanks Man!

Got Saturday overtime hours again this morning. But I'm skipping my workout today to get into work earlier then doing it after work when I go to the gym to start my free trial. I may have a workout partner or two today so I don't know if I will stick with the 5x5 or possible switch it up to 5/3/1. After reading the eBook I really like the way it's laid out better.

[Credz]

Wendler's 5/3/1

Week 1:

Deadlift
Warm Up:
Set 1: 5 reps 40% - 115lbs
Set 2: 5 reps 50% - 140lbs
Set 3: 3 reps 60% - 170lbs

Work sets
Set 1: 5 reps 65% -185lbs
Set 2: 5 reps 75% - 215lbs
Set 3: 5 reps + of 85% - 240lbs + 1

Leg Press
1 sets of 8 reps - 90lbs
2 sets of 10 reps - 90lbs

Assistance Work:
Hack Squat:
3 x 10 - 50lbs

Hyper Ext:
Set 1: Bodyweight - 10 rep
Set 2: BW + 25lbs - 10 rep
Set 3: BW + 25lbs - 10 rep

Single Leg Curl:
1 x 10 - 25lbs
1 x 10 - 35lbs
1 x 10 - 45lbs

Various Pull-ups thru-out the workout.


I really liked this workout. The main set was lighter than what I was used to but it felt really good. Maybe it was cause I was doing in the gym for the first time in 3 years, but either way I like the program for day 1.

[The Solution]

IMO
you are trying to find a way(aka excuse) to increase frequency/ volume
change in routine should only come when you hit a stalling point in lifts which you clearly arent

^^^
Clearly someone was stuck seeing it otherwise when he was making the best gains of his life ever.

[Credz]

There is no excuse to increase frequency. I couldn't do squats yesterday anyway, The rack was being in use since I got there at the gym. One guy was doing a multitude of front squats then 2 guys came over and threw their stuff down by the rack claiming it next. So I opted for just going Dead lifts on the 5/3/1 and it turned out fun and I actually enjoyed it more. It was just a nice change. I liked the last set where you go for as much as you can with that weight. I still have to get the 5/3/1 stuff in line but I'm following it almost like in the PDF (Page 56-67). I may tweak it to how JasonDB says to on YouTube tho.

Plus 10 weeks away from my first obstacle race. Getting excited even with the crap going on in my personal life.

[Spells0n]

Yeah, cheers up mate, after bad days there are always good ones!

[bigjimmy123]

Hey man gl in your race have been thinking about doing 1 myself in the UK but wanna focus on lifting.

I have lurked in your log for a while and understand your thoughts re lifting + eating etc as I have to constantly tell myself Less>More in the gym + ignore the fluctuations when gaining weight as so much of it is water/BM's etc.

I would listen to Mark and Bob as they have been there done it and have a great level of knowledge as well.

Just my 0.02c

Jimmy

[Credz]

I understand what you are saying. I will try to do the 5x5 workout the days I go to the gym then and stick with it for now. If I cant get the squat rack at the gym when I go Saturdays what do you recommend I do in that case? Skip squats and start with Deads/Bench depending on the workout day? Then go do squats if it is open?

[Credz]

Yeah, cheers up mate, after bad days there are always good ones!

Thanks man. Appreciate the kind words. Yesterday my Fiance and I split up so its been rough.

[The Solution]

I understand what you are saying. I will try to do the 5x5 workout the days I go to the gym then and stick with it for now. If I cant get the squat rack at the gym when I go Saturdays what do you recommend I do in that case? Skip squats and start with Deads/Bench depending on the workout day? Then go do squats if it is open?

If the squat rack is taken then do one of your other 3 days, when the squat rack is open.. Squat.

Simple Answer = Simple Answer

or spend another 10 minutes warming up, and then perform your lift after doing some extra stretching. You can always ask the person on the squat rack 1) how much longer or 2) to work in.

[Credz]

Well I guess I will stick to Jason's 5x5 for now until I get closer to stalling or just really want a change. I will still be working out at home during the week cause of overtime at work. But on the weekends I plan on going to the gym. So if the Squat rack is taken on a Workout A day, I will just start the day with Bench if its going to be awhile then squat, If its a Workout B day I will just go into Military Presses then Squat and Deadlift? Does that sound ok?

[Spells0n]

Thanks man. Appreciate the kind words. Yesterday my Fiance and I split up so its been rough.

Sad to hear, but as I said, you can't give up in life, ever.
Do your thing, and make life better!






And give some food pictures!!!!

[Credz]

^ Thank you. . I plan on to keep my head level and keep moving forward and pushing myself.


Corn Bread


Salad


Full rack of ribs and a chicken half with fries



Talenti German Chocolate Cake

[MikeWines]

Sorry to hear about you and your Fiance Carl. Keep your head up man.

[determined4000]

hack squats
sumo deadlifts

[The Solution]

hack squats
sumo deadlifts

This,
or do your other work (Arms/Shoulders/back) and then do squats/deadlifts when it opens up..
Simple...

not much to really think about here, use it or work in. Im sure people wont mind.

[Bnizzle163]

Sorry to hear about the break up, Credz . It's never easy.