The Return Of Bum-Life : The Greatest Comeback Since Easter Sunday

[Bum-Life]

stats :

5'11 - 192lbs
285 bench
405 squat
525 dead

goal
210lbs
350 bench
500 squat
600 dead

the plan

Bill Star 5x5


Monday
-------
Squat 5 x 5
Bench 5 x 5
Row 5 x 5
.
2 x Cable Row
2 x Med Ball Pushups



Weds
-------
Squat 4 x 5
OH Press 4 x 5
Dead 4 x 5
.
3 x Shrugs



Friday
-------
Squat 4 x 5, 1 x 3, 1 x 8
Bench 4 x 5, 1 x 3, 1 x 8
Row 4 x 5, 1 x 3, 1 x 8
.
3 x weighted dips
3 x weighted widegrip chins



*notes
-Bench and Rows will be done with Dumbells for a few reasons, 1. I workout alone so a spotter is not available for bench. 2. I have had better results with dumbells in the past. 3. for Rows I feel its a much more natural wrist position for me.

-Curls are in fact for girls, so I have ditched them and tri extensions for chins, and med ball push ups, the dips will stay, but ab work is lost for shrugs on weds. Cable rows were also added due to the fact that I cannot live without at least one drop set of them per week.

[Bum-Life]

Monday week 1

Squats

160x5
200x5
240x5
275x5
315x5

DB bench

50x5
60x5
75x5
90x5
100x5

db row

60x5
75x5
90x5
105x5
120x5

cable row
200x 11
200x6--> 150x6 --> 100x10

med ball push up drop to floor pushups

15 -->12, 9 -->10

awesome start, felt really good today, perfect amount of sets / reps. super pumped now for this plan, minus the fact im down to 3 gym days a week.... I think ill be happy with the rest once this gets crazyer.

[Bum-Life]

weds week 1

Squat

160x5
200x5
240x5
240x5

OH press

85x5
105x5
120x5
135x5

Deads
260x5
315x5
365x5
415x5

Shrugs

150x 30, 25, 18

Amazing day, I know squats were light today, and its first week for deads, but I felt 415x10 in me forsure, I cant wait untill I start smashing my PR's.

this has to be a sign that I was WAAAY over training before, I was scared to only workout 3x a week, and do this little amount of sets / reps, and never would I start out as light as this program has me doing. after a week off of my old routine and not even a week into this one, I feel amazing, I know it sounds stupid but I "FEEL" bigger and stronger, I love it!

Talking to a few people that have done this program and I hear nothing but good, huge results, big gains etc... I have never been so excited and full of uhh.. cant think of this word... but I KNOW this is gonna be an awesome thing for me.

[Bum-Life]

Friday

Squat

160x5
200x5
240x5
275x5
325x3
240x8

Bench

50x5
60x5
75x5
90x5
100x3
75x8

Row

60x5
75x5
90x5
105x5
120x3
90x8

Dips

body x5
+50lbs x 5, 5

Chins

body x 5
+25lbs x 5, 5

This day looked long on paper, but was probably my easyest day so far, Im certinly ready for next week and more weight.

on a side note, I jumped on the scale (non digital) it claimed somewhere between 195-197..... last time i was on it .. last week ? 192.... im certinly not gonna complain, I think it was my last post saying it feels dumb but i FEEL bigger, guess i was right Im sure lots of that weight is poo, Ive been eating like crazy the last week since ive been so pumped for this program.

[Bum-Life]

Monday

WEEEEEEEK 2

Squat

165x5
205x5
245x5
285x5
325x5

Bench

50x5
65x5
75x5
90x5
100x5


Row

65x5
75x5
90x5
105x5
120x5

cable row
200x12
200x7 --> 150x6 --> 100x10

medball push up drop to reg pushups

x18 -> 11 reg
x12 -> 10 reg


another great day, felt pumped and still full of energy when I was done. 325 felt light, still was holding a 1-2 sec pause at the bottom. time to eat and prepare for deads on weds.

note : my med ball push up reps increased huge this week, also cable row seemed lighter, probably up the weight for next week.

[muertesoulfly]

Nice to see other bumfight fans over here. Nice workouts.

[Bum-Life]

Nice to see other bumfight fans over here. Nice workouts.

actually not a huge fan of those vids...

I just hate working and love it when im an unemployed POS

[ByronOrpheus]

Some huge squats and deads in here, I'm very jealous. I know exactly how you feel about the workout, I'm having a blast with it too. How much are you eating btw? I figured I'd ask because we're more or less the same age/height/weight. I'm guessing I'm only taking in about 3300 calories on average myself.

[Bum-Life]

Some huge squats and deads in here, I'm very jealous. I know exactly how you feel about the workout, I'm having a blast with it too. How much are you eating btw? I figured I'd ask because we're more or less the same age/height/weight. I'm guessing I'm only taking in about 3300 calories on average myself.

3500 feels like a fail to me... I know there are some days that thats all I get, but most of the time im more around 4000-5000. I started out at 150lbs, and I have to work HARD to gain.

sum things up as quick as I can

i get about 1000 cals worth of nuts / day
1000 cals of protein shakes (with milk)

post work out meals around 700-1000 cals (chicken, pasta with beef, homemade tacos)

usually have 4 eggs as a snack and try to drink tonnes of milk.

breakfast is always miniwheats, and my other meals are kinda random.

works out to about 300g protein, 200g fat, 300-400g carbs

I hate the eating part at times, but I have learned to cook, and am getting used to it now.

if you are having trouble gaining weight go to fitday.com or something similar (input your own food, lots on there is wrong) and get a feel for what you should be eating rather then guessing.

[breathinglife]

Nice lifting. You've got a very nice starting point for your goals. Your lifts seem to be relatively well-proportioned. I predict that once you fill out your bench will jump up quickly.

The calories seem about right. I recently got to 200 lbs (I am back down since then), but I was probably hitting roughly 5,000 calories/day.

A hint for Byron, and yourself if you are having trouble gaining weight:
The best thing I can recommend to get to 210 is to make a huge casein shake with milk. Optimum Nutrition's chocolate and chocolate PB flavors are great. Sit down with your shake and a jar of natural peanut butter and eat as many tablespoons of PB as you can. I actually drink/eat this meal while in bed. I keep the jar of PB on my nightstand. As soon as I take the last bite, my head is on the pillow.

The slow-digesting casein protein will hold you throughout the night. I started out at 130 and the casein/PB before bed meal is what got me from 170 to 195-200.

[Bum-Life]

hey,

thanks both you and byron for the compliments..

my bench is certinly my weak spot, dosent bother me too much, but putting up 3+ plates would certinly make me happy.

I have actually been recently lurking your journal lately (515 squat = jealous ), seems a little advanced for me to understand as of now hopefully this simple 5x5 will keep me gaining for awhile.

PB is hard for me to eat solo, but my 1000cals of nuts I always eat right before i sleep, ive noticed a great change from adding all those fats, plus i dont have to cook anything.

[satcherxcore]

I did 5x5 for the first time on bench a little over a year ago and gained 40lb (on my bench) in a month and a week, you should think about doing incline bench, incline dumbells, just switch it up each bench session, might even throw in some close grips. I'm jealous of you're deadlift btw

[ByronOrpheus]

Your lifts are pretty proportional I think, a little spread out maybe. Not sure how your arch is, but you might be able to get some insta-pounds on your bench there.

You guys must have ridiculous metabolisms btw, I started at 175 a year ago and went straight to about 205 without worrying about eating. I had to cut about 15 lbs cause I felt like a fat bastard. Still, you guy inspired me to go shopping last night, I bought a bunch of ground turkey, whole milk, and some stale donuts that were on clearance. I don't wanna jam up your thread about my diet so I'll post in my thread.

[Bum-Life]

Your lifts are pretty proportional I think, a little spread out maybe. Not sure how your arch is, but you might be able to get some insta-pounds on your bench there.

.

I bench 100% flat back, squat and dead = no belt etc..

If there is a comp that I ever enter, Ill prepare with some back arching probably, but for now just keeping it this way. im still new to this, so it seems a little sketchy to me still.

[Bum-Life]

WEDS

WEEEEEEEk 2


SQUAT

165x5
205x5
245x5
245x5

OH Press

90x5
105x5
120x5
140x5 ... comment below

DEADS

275x5
320x5
375x5
425x5

SHRUGS

150 x 30, 25, 20


Interesting day, final rep of my OH press was a struggle I knew that my press would be the first to feel hard, but not this soon. I did get it up without breaking form, so Im pretty sure next week wont be too much worse (only 5lbs more)

other thing today, I witnessed a guy do nothing but DB curls for over 1.5 hours.... hahah I took a good hour and a half to complete today of total gym time, warm ups and after I drink my shake there. this guy was already there when I showed up so possibly more then 2 hours of curls. I honestly have no clue at how many sets this guy did, but he worked his way from about the 30's down to 15's... if i were to guess... 30+ sets.. seriously. I didnt want to be a dick, but I REALLY wanted to ask him about his routine, even just a comment like "hey, really killing the arms today huh?" just to hear a response but I decided to take the nice guy route and let him be. so curious to what he woulda said though!

anyways.. food time for me.

Friday feels so far away

[breathinglife]

other thing today, I witnessed a guy do nothing but DB curls for over 1.5 hours.... hahah I took a good hour and a half to complete today of total gym time, warm ups and after I drink my shake there. this guy was already there when I showed up so possibly more then 2 hours of curls. I honestly have no clue at how many sets this guy did, but he worked his way from about the 30's down to 15's... if i were to guess... 30+ sets.. seriously. I didnt want to be a dick, but I REALLY wanted to ask him about his routine, even just a comment like "hey, really killing the arms today huh?" just to hear a response but I decided to take the nice guy route and let him be. so curious to what he woulda said though!

anyways.. food time for me.

Friday feels so far away

I love witnessing things like that. One time I was watching these two kids (probably 16 years old) who were doing power cleans--or at least attempting to do them. The larger of the two (probably 155-160 lbs) was yelling at the smaller guy (~130 lbs) throughout his sets.

He was trying to clean 135, but was barely getting under it, and after every rep he would groan in pain, set the bar down, and grab his right shoulder. His partner would yell "CMON, ONE MORE!" and he would repeat.Between sets he would grimace and make a big show of rubbing his shoulder, sure that everyone in the gym would be impressed that he was so hardcore as to hurt himself. After watching 30-45 minutes of this, I finally talked to them about their form.

[Bum-Life]

FRIDAY - o - WEEK 2


Squats

165x5
205x5
245x5
285x5
335x3 *notes at bottom*
245x8

DB Flat bench

50x5
65x5
75x5
90x5
105x3
75x8

DB Row

60x5
75x5
90x5
105x5
125x3
90x8

Dips

body x 5, +55lbs x 5, 5

Wide grip chins

body x 5, +30lbs x 5, 5


today I woke up feeling pretty tired, not sure why but I ended up drinking about 3+ litres of water at the gym in an hour so maybe a bit dehydrated ? even my first set of squats (165lbs) had that heavyer then it should be feeling before i started to squat with it. certinly felt the 285 and 335 ... I think this was a big mental loss for me today allong with feeling tired, 335 actually was a decent challange.

moving on to bench I was feeling somewhat the same, which was actually a relief since I knew it wasent that im getting close to maxing or failing already, I was just not feeling it too much today. did my bench and rows with no major problems, but certinly not as easy as the last time i did the same weights.

dips and chins actually were pretty good, perhaps now ive been woken up a bit, and hydrated more ? not sure.

my only other theory of todays sub par performance is that yesterday I cleaned up my hobo beard, just the neck, I still look like a crazy homeless weirdo, but I figure my body was in some kind of shock or my beard power was down today.

glad to have the weekend to rest and get my **** together for monday, pretty sure thats 335x5 squat where i certinly couldnt have done that today...

[Bum-Life]

MOOOOONday !

WEEEEEEEEEEEEEEEEEEEEEEEK 3

Squats

170x5
210x5
250x5
290x5
335x5

BENCH

50x5
65x5
80x5
90x5
105x5

ROW

115x5
145x5
175x5
200x5
230x5

Cable row

210x12, 8 --> 150x6 --> 100x8

MEdball PU drop to reg push up

17 --> 10
10 --> 10


WOW ! after a nice lazy weekend of having a few nap times, I feel tony the tigre GRRREEAAAAAT. 335x5 felt like nothing, from the first time i had 170 on my back i knew today was gonna be good. 105x5 bench = allot easyer then i was thinking, not even sure if i have done that weight x5 before

rows were questionable, i switched over to what the program wants.. pendlay row, Im not a huge fan as of now, but I have realized that i am going to run out of DB's soon for rows and will have to learn them eventually. ill play around with them a bit on friday and hopefully they feel better. any tips ????

soooo pumped for today. cant wait for Deads on weds !

[Bum-Life]

WEDS

week 3
----------


Squat

170x5
210x5
250x5
250x5

OH Press

90x5
110x5
125x5
145x5 = Yay!

Deads

275x5
330x5
385x5
440x5

Shrug

155x 30, 23, 16



I semi feared today.... spent all day yesterday riding roller coasters n walking around the park. skipped most of my meals and was so tired I fell asleep before I could get a last meal in. Woke up today a little earlyer then usual and sat around being a lazy POS untill gym time. surprisingly I had a pretty good day. Last week 140 press was hard.. this week 145 wasent a big deal at all as well as my other presses felt easyer. deads were also a concern due to my legs being dead from walking and standing in lines all yesterday. 440x5 went up easy certinly had more in me.... my main issue there was sweaty hands.

not too pumped for rows on fri... almost want to do my DBs on fridays and pendlay on mon... Ill impulse it on friday.

cya

[Bum-Life]

Friday

WEEK 3


Squats

170x5
210x5
250x5
290x5
340x3
250x8

DB Bench

50x5
65x5
80x5
95x5
110x3
80x8

DB ROW

60x5
80x5
95x5
110x5
130x3
95x8


DIPS

body x 5, +60lbs x 5, 5

Chins

body x 5, +35lbs x 5, 5



SWeet day, nothing was hard. I was most concerned with the 110 bench and the 80x8 bench, but both werent a problem. Huge dude told me I was strong as **** today, felt really good

cant wait to start week 4, apparently this is where **** gets real.

also I cant beleive ive been at this for 3weeks already felt like 1 ...

[J500]

Found yours, will be following to see how you approach different obstacles. and how well you're doing of course lol.

Thanks again for the calc.

Good lifts and good luck

[Bum-Life]

Monday

WEEK 4


Squats

170x5
215x5
260x5
300x5
340x5 *notes*

Bench

55x5
70x5
80x5
95x5
110x5 * pretty sure this is a PR for me*

Row

120x5
150x5
180x5
210x5
235x5

Cable Row

220 x 10, 7 --> 150x7 --> 100x10

Medball Pushup

19 --> 10, 10 -->10



today was a weird day. I woke up allot earlyer then I normally do, and because of that I went to the guym about 45mins earlyer too. not sure what was going on at first, I was bloaty, had a weird stomach pain, and just no energy when I got there. squatting was not looking too pretty at that point. got going, still gassy and burped between reps but most of all the energy thing was scaring me for my 340x5.... I took a huge break between 300 / 340, and realized it wasent helping, just had to force this **** out and its all over. it was a hard set, but I got them all clean.

one bench came, I was really doubting myself, my main concern today was my 110x5 and if squats gave me that much trouble..... wasent looking good. honestly in my head I was preparing to fail.. was thinking what I should do next week since its not going up... surprise to me... it was easy. hahah probably had an extra rep or 2 in me. and after that I felt good.

when I left my arms felt crazy pumped, bloatyness gone, and stomach pain gone.. I feel great now, no idea what was up with me earlyer.

anyways, not too scared of 350 squats coming up even though today was rough.

[Bum-Life]

WEDS

WEEK 4



Squat

170x5
215x5
260x5
260x5

OH PRESS

95x5
110x5
130x5
145x5

DEADS

280x5
335x5
395x5
450x5

SHRUGS

155x 25, 20, 15


**** is starting to get harder, first rep of 450 felt semi heavy, had 5 reps without a struggle though. same deal with 145 over the head.. I should be good for next weeks weight, might have to start taking longer rests though, ive noticed from the start to now my rest time is waaay shorter.

...
...

i have nothing else interesting to say. food time till friday

[Bum-Life]

WEEK 4

FRIDAY


Squat

170x5
215x5
260x5
300x5
350x3
260x8

Bench

55x5
70x5
80x5
95x5
110x3
80x8

ROW

65x5
80x5
95x5
115x5
130x3
95x8

DIPS

body x 5, +65lbs x 5, 5

CHINS

body x 5, +40lbs x 5, 5


Good day minus the weirdo watching my whole workout and not saying anything. Chins were certinly allot easyer then last week. 110 bench was a little harder then on moday, woulda been rough going for 5 reps again. 350 squat wasent a huge deal either, certinly got more in me. moving on to week 5, this is the week where if i dont fail, i KNOW ive made some progress forsure.

[ByronOrpheus]

All these stories of crazy people in the gym are hilarious, I'm missing out lifting at home. GL on the next few weeks, it doesn't look like your current weights are a problem so you should be good for a long time. I forget who the guy is on here, but he's gone like 17 weeks without a reset, something to aspire to.

[Bum-Life]

All these stories of crazy people in the gym are hilarious, I'm missing out lifting at home. GL on the next few weeks, it doesn't look like your current weights are a problem so you should be good for a long time. I forget who the guy is on here, but he's gone like 17 weeks without a reset, something to aspire to.

i have actually switched to a less weirdo filled gym recently. If I was still at my old place this journal would be 80% storys and 20% workouts. you wouldnt beleive the stuff I have seen and heard and have had told to me from that place... I actually kinda miss it


17 weeks no reset ? crazy ! but so motivates me! thanks (just posted on yours about similar topic)

[Bum-Life]

WEEK 5

MONDAY


SQUATS

175x5
220x5
265x5
310x5
350x5 *pumped!*

BENCH

55x5
70x5
80x5
95x5
110x4 *notes at bottom... booo!*

ROW

120x5
150x5
180x5
215x5
245x5

CABLEROW

220 x 11, 7 --> 150x7 --> 100x10

MEDBALL PUSHUP

15 --> 10, 10 -->10


yesterday, i played some soccer... not really a fan of it but once every 4 years my lazy friends that become italian for a week or so decide to play a game or 2, so im not going to pass up team sports since its so rare to happen now at my age. havent ran sprints in a while, but im not sore. and actualy i felt pretty fast on the feild.


today was awesome, 350 squat i was scared to be honest, but wasnt bad, although this is the first time i have had to take a few second breather inbetween my 4 - 5 rep. dosent bother me as long as its a reasonable few seconds.

the bench thing... i was also semi scared of 110x5 even though i did it last week... number scares me, **** went up EASY and i think i got cocky and got a little sloppy with it that ruined my balance on the left side, it was an ugly out of control push so im counting it as 4 reps. my endurance on chest will be my issue soon. the weight feels fine but i am starting to get tired that last rep.

rows felt great today, i think im getting the hang of them now.

side notes

1. cold showers have became my good friend.... maybe im finally fat enough to handle them ?

2. old people and women should not be allowed to drive... plus allot of others... a green light does not mean "GO!" it means proceed when the area is clear / safe. when there is a car sitting in the intersection trying to make a left and the light goes green, you do not have the right to just go... the person turning left needs to exit the intersection first.. why is this so hard to understand for people ? they just gun it and almost hit the car turning. road testing needs to be ALLOT harder, or at least change the rules... i feel its fair that people making these retarded driving moves should be open for 1 free beating or raping (option of the driver affected) at least when some hot dumb bitch crashes into you there is some gain.

[Bum-Life]

tuesday update.

So this is the first time that im actually sore, my forearms are the worst. I guess adjusting to BB rows. legs were a bit last night but seem fine now, but overall my body just feels almost pumped a bit, back and chest area... feels good..

also im starting to realize that i have made some progress already, getting excited even more now. honestly im not THAT far away from 400x5 squats and 500x5 deads... *note to self, prepare to **** pants in happyness when this happens*

[Bum-Life]

WEDS

WEEEEEEEEEEEEEEEEEEK 5 !


SQUAT

175x5
220x5
265x5
265x5

OH PRESS

95x5
115x5
130x5
150x5 *PR*

DEADS

290x5
345x5
405x5
460x5 *PR*

SHRUG

155x 26, 19, 15


yesterday I went on a mtb ride, which I semi sore last night from, but in the past hasent really affected my deads. so i figured everything was good

hammered out my squats pretty fast, as I didnt need to worry about the light day.

OH press was feeling pretty good, 130 was noticably easyer then i remember, and helped build me some confidence to get cocky for 150... 150 today was easyer then both last weeks, 145 and 140... yay getting stronger on my weakest part from only 4 sets a week!

onto deads, felt really light off the start and even 405x5 was feeling like i had 10 reps in me. 460 went up easy, and had a good leg getting tired feel on my last rep felt great. now i know im pushing my body.

shrugs i actually seem to be getting worse at, i mainly do them for grip endurance and for a little trap pump before i leave but im getting less reps now. probably drop the weight a little for next week.

nothing too funny at the gym today, was in and out pretty fast, but a trainer and older guy tryed to tell me that "i NEED to wear a belt deadlifing that kinda weight" or else my discs will pop. this is before i even hit 4 plates today. I didnt feel like arguing to this guy since he was getting this older guy to bounce 225 off his chest on the safety squat earlyer that day.

overall feeling now = SUper happy and super confident ! gettin **** done !

[Bum-Life]

FRIDAY

week 5

SQUATS

175x5
220x5
265x5
310x5
360x3
265x8

BENCH

55x5
70x5
80x5
95x5
115x3
80x8

ROW

65x5
80x5
100x5
115x5
130x4 (apparently my gym dosent have 135's so I did an extra rep with 130's)
100x8

DIPS

Body x 5, +70lbs x 5, 5

CHINS

Body x 5, +45lbs x 5, 3 (burnt out here)



Yesterday I decided to go on a waaay too long 3 hour bike ride and got home at midnight, I was really not looking forward to squatting today, legs and back were sore.

Squats were not fun, but they worked, and was really glad when they were over

Bench went well, I think my bench might surprise me later on, I dont really pay too much attention to it as far as getting excited, but I know its getting better.... hoping for a nice surprise when I max out eventually

Rows like always were fine, except for that issue about not having the 135's

Dips and Chins I was just gassed and ready for the weekend at this point, mind set wasent there and felt like I half assed a little becuase of it.



side notes.

Ive noticed that my squat stance is a little wider now, with my toes out a little more then they used to be, getting really good depth now, so I guess that helped.

other hand, my dead stance seems to be narrower, not sure why, but they have been feeling great so i wont complain.


cant believe im going into week 6....



BEST UFC WEEKEND EVER ! LESNAR VS. CARWIN !!!!!! Im way to excited about this fight...... *****must not get too drunk and slack eating on saturday...****