Bulking With BBQ - NordAK's Log

[Shazriki]

In on this like a freight train.

[NordAK]

Nice food pics up in here!

I'm no expert but re: Pendlay rows, back looks quite rounded.

Thanks! I'm pretty sure I've fixed my pendlay row form, the main problem was that I trying to pull the bar at an angle to my stomach instead of strait up to my chest.

I'm obviously not an expert, but I've been very happy with a push/pull AxBx schedule - everything is progressing pretty well, I get the major compound lifts in, along with a couple accessories and bodyweight exercises, and recovery time seems sufficient. Squats and deadlifts alternate, but with 3 days rest for each - that feels about right to me. You could get OHP, bench, squats on one day, and deads/rows/pullups on the other (along with some accessory lifts).

And nice, nice food porn.

I'm not sure if its a good idea to DL and row on the same day, deadlift hits the back pretty hard. OHP/bench also might interfere. I was thinking an ABxAB upper/lower alternating between squats and DLs on the lower day.

In on this like a freight train.

Welcome pancake master! You're log has been a source of cooking inspiration for me for months

[vitornoob]

Nhonhonho Dat bread with ice cream

I love your eatings, always legits and no BS about ''clean''

I saw about routines, you can do a Upper/Lower with AB easily, just try to mix 5/3/1 with Lyle and it is pretty good

You can do Lower -> Squats + Some isolation work for ham and quads + calves + abs for one lower and the other DL + Leg Press + Isolation Work + calves + abs
Upper you should focus Chin, Rows, BP, OHP and play with that things, i am doing this and it is fantastic

hope that helps

[NordAK]

Nhonhonho Dat bread with ice cream

I love your eatings, always legits and no BS about ''clean''

I saw about routines, you can do a Upper/Lower with AB easily, just try to mix 5/3/1 with Lyle and it is pretty good

You can do Lower -> Squats + Some isolation work for ham and quads + calves + abs for one lower and the other DL + Leg Press + Isolation Work + calves + abs
Upper you should focus Chin, Rows, BP, OHP and play with that things, i am doing this and it is fantastic

hope that helps

It amazes me how many people try to eat "clean" while bulking! Personally, If I tried to eat 3,500 cals of oatmeal/chicken/veggies a day I would be constantly bloated and full. I'll save voluminous calorie-sparse foods like that for cutting. Iv'e looked at your routine and I like how you split each of the major compound exercises into "focus" days. You're also making consitant progress on all of your lifts. I may try something like that.

[NordAK]

November 9th 2011

Workout

Squats 3x5 - 187.5lbs
OHP 3X5 - 92.5lbs
Deadlift 1x5 - 235lbs (+5lbs PR)
Pullups 3x11(f)



I experimented a bit today and did sumo style deadlifts for my warmup sets. I find it a lot easier to avoid back flexion, but the smaller ROM makes it feel like I'm cheating. I did traditional stance DL for my working set adding a conservative 5lbs. My grip stance is barely keeping up, but I'm avoiding the temptation to go to mixed grip.

Food




Red pepper stuffed with turkey, rice, and feta cheese.



Nutella banana bread sandwich. Trying to demolish an entire loaf before it goes bad.

[vitornoob]

It amazes me how many people try to eat "clean" while bulking! Personally, If I tried to eat 3,500 cals of oatmeal/chicken/veggies a day I would be constantly bloated and full. I'll save voluminous calorie-sparse foods like that for cutting. Iv'e looked at your routine and I like how you split each of the major compound exercises into "focus" days. You're also making consitant progress on all of your lifts. I may try something like that.

Yep, they think clean eating avoid the fat gains....

Glad that you liked it..good luck finding a good to you

btw, dat Nutella banana bread sandwich, omg!

[peteyboy1015]

Hey, how has your progress been with SL? I'm thinking of starting it tomorrow, but a lot of people have recommended SS over it due to the lower volume. However, I can't do power cleans in my university gym because they are banned.

Stats are as follows:
Squat: 240x3
Bench: 155x3
Press: 75x9
Row: 130x3
Deadlift: 275x3

[NordAK]

Hey, how has your progress been with SL? I'm thinking of starting it tomorrow, but a lot of people have recommended SS over it due to the lower volume. However, I can't do power cleans in my university gym because they are banned.

Stats are as follows:
Squat: 240x3
Bench: 155x3
Press: 75x9
Row: 130x3
Deadlift: 275x3

I started SL as a total n00b and weak as fuark.... its taken me from:

Squat: Bar weight -> 190lbs 3x5
Bench: Bar weight -> 130lbs 5x5(lol)
OHP: Bar weight -> 92.5lbs 5x5
Pendlay Row: Bar weight -> 132.5lbs 5x5
Deadlift: Bar weight -> 240lbs 1x5

Bodyweight: 145lbs -> 162lbs
I probably would have progressed much more if I hadn't been forced to take a break during the summer. As a noob I also had to reset several times and teach myself form.

If I had to start over again I would just do SS. I found that for me, doing 5x5 squats first thing every workout wore me out and hurt progression on my other lifts. I was stalled on bench until I dropped to 3x5 squats. Some people seem to progress with more volume though... You could just start SL 5x5 and drop to 3x5 as soon as you stall on the same weight for 3 weeks. SS and SL are effectively the same program, except for the substitution of barbell rows with power cleans.

[peteyboy1015]

I started SL as a total n00b and weak as fuark.... its taken me from:

Squat: Bar weight -> 190lbs 3x5
Bench: Bar weight -> 130lbs 5x5(lol)
OHP: Bar weight -> 92.5lbs 5x5
Pendlay Row: Bar weight -> 132.5lbs 5x5
Deadlift: Bar weight -> 240lbs 1x5

Bodyweight: 145lbs -> 162lbs
I probably would have progressed much more if I hadn't been forced to take a break during the summer. As a noob I also had to reset several times and teach myself form.

If I had to start over again I would just do SS. I found that for me, doing 5x5 squats first thing every workout wore me out and hurt progression on my other lifts. I was stalled on bench until I dropped to 3x5 squats. Some people seem to progress with more volume though... You could just start SL 5x5 and drop to 3x5 as soon as you stall on the same weight for 3 weeks. SS and SL are effectively the same program, except for the substitution of barbell rows with power cleans.

That is pretty impressive. I was looking for a new routine because most of my lifts progressed, but rarely my bench. My bench, compared to my other lifts, is disproportionally weak.

Tomorrow I'm starting SL with 60% of my 5RM. Mehdi suggest 50%, but at that point, I wouldn't be working anything really. Given that I'm in a caloric surplus, I like my calories to go into actual muscle building.

[NordAK]

November 13th 2011

Workout

Squats 3x5 - 190lbs, 1x2 200lbs HNNNGGGGGG
Benchpress 5X5 - 125lbs
Bent Over Rows 5x5 - 137.5lbs


Weigh-in: 163lbs

I finally got my first injury. I had a powerlifting buddy spotting me and I was feeling confident after my set of 3x5 squats at 190, so I decided to go to see if I could do 200lbs. First rep I go down, deep as I possibly can. I drive out of the hole with everything I have.... I can do this... I need to hit 200lbs. I do it... 200lb squat. fuark yeah. My buddy encourages me to go for another rep. My body was telling me no to, but having a spotter gave me the confidence to leave nothing behind. I drop down again, and my form goes to complete ****. I'm leaned way forward at the bottom of the squat..... HNNNNNGGGG.... I looked up towards the ceiling and pushed the bar forward, trying to lead with my chest. My spotter grabs me and helps me up. After I racked I noticed a throbbing pain in the lower left side of my neck. I thought it was just a headache. I suffered through the rest of my workout, but by the time that I got home I could barely move my neck without shooting pain.

My buddy says that I most likely pulled a muscle in my neck or traps by looking up and pressing the bar forward. I'm not worried about it because it was already feeling better after the first night.

[HallTachshuff]

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[vitornoob]

WHAT!!! sorry to hear about this, man ):

Hope that you get better soon as possible


btw, started a SS today

[peteyboy1015]

WHAT!!! sorry to hear about this, man ):

Hope that you get better soon as possible


btw, started a SS today

Why'd you stop Lyle's Bulking routine? Just curious.

[NordAK]

Pendlay row attempt 2, 135lbs 5x5. I think my back is a lot better this time. Any comments?

[NordAK]

November 23rd 2011

Workout

Squats 3x5 - 200lbs AWWWWWW YEAH
Benchpress 3X5 - 125lbs
Pendlay Rows 5x5 - 145lbs AWWWWW YEAH


Weigh-in: 167lbs +4lbs

Just a quick update. Sorry for the lack of food pron. I'm out of town visiting family for Thanksgiving, but I got a 10 day gym pass (I'm addicted)
* My bump to 3800 cals a day has done WONDERS. I feel incredible energy every time I go to the gym and my lifts are exploding. 200lb squat!
* My bench still sucks.
* My weight is consistently going up now, I expect to ht 170lbs next week! I'm starting to notice big changes in the mirror. I have lats for the first time in my life.
* Ski season has started and its shaping up to be an amazing year. 5 amazing powder days already. I burned 5k cals on a 7hr ski day. Cals will be bumped.

[Shazriki]

Grats on those PRs dude. 200lb squat is a definite milestone as well as nearly rowing your body weight. Only good stuff to come.

It's truly amazing what a little cal bump can do for overall energy levels. Even a 10% fluctuation in carbs can be the difference between feelings of death and wanting to run a marathon lol. And we must be kindred spirits, good squats and rows, bench for the fcking suck. Ah well. In time it'll come along too.

Also thanks for the kind words in my log, I'm glad that I was able to inspire you in some small way, and you're truly putting the work in. Keep it up!

[NordAK]

November 29th 2011

Workout

Squats 3x5 - 205lbs
OHP 3X5 - 95lbs
Sumo Deadlift 3x3 - 200lbs

Weigh-in: 168 +/- 5lbs... Fluctuating wildly

What a week! The Thanksgiving PR effect is real. I finally added weight to my OHP after a stall, deload, and another stall. I tried semi-sumo deadlifts, keeping the weight conservative. I'm not sure if I like the reduced ROM. Something is just more satisfying about locking out with a normal DL. I don't see my bulk ending any time soon. Iv'e put on 15+lbs since last spring but Iv'e haven't noticed any increased body fat. Cutting will be ridiculously easy with how physically active I am.

Thanksgiving Eats




25lb turkey


Perfect Pecan Pie

[vitornoob]

Gratz for the PRs

dat pecan pie, omg, mirin hard!!

[NordAK]

December 1st 2011

Workout

Squats 3x5 - 207.5lbs
Benchpress 3X5 - 125lbs
Bent Over Rows 5x5 - 140lbs


Ski racing season has begun. I'll be skiing for 6+ hours a day 3-4 days a week now while training. I may have to change routines to something that doesn't have me squatting 3x a week until spring if skiing starts to affect my lifting progress or vice versa. My goal is to hit at least 1.5x BW squat by February. My Pendlay Rows are still progressing nicely, but my bench is stuck. It's getting frustrating to be stalled at such a pathetic weight. I have long lanky arms which doesn't help..... but I also have serious form issues with keeping my forearms perpendicular to the floor. If another deload doesn't work I'm going to have to add accessories into my routine or something.

In order to help my get the cals I need I've started to eat peanut butter. Lots of peanut butter. I usually take 2 Pb&Js, to school and have 2-3 tbsps in my oats before bed (bro meal.) I call this plan JOPBAW (Jar of PB a week)

Winter in Juneau Panorama



Milk and Macadamia Nut Cookies

[typeA17]

I finally got my first injury. I had a powerlifting buddy spotting me and I was feeling confident after my set of 3x5 squats at 190, so I decided to go to see if I could do 200lbs. First rep I go down, deep as I possibly can. I drive out of the hole with everything I have.... I can do this... I need to hit 200lbs. I do it... 200lb squat. fuark yeah. My buddy encourages me to go for another rep. My body was telling me no to, but having a spotter gave me the confidence to leave nothing behind. I drop down again, and my form goes to complete ****. I'm leaned way forward at the bottom of the squat..... HNNNNNGGGG.... I looked up towards the ceiling and pushed the bar forward, trying to lead with my chest. My spotter grabs me and helps me up. After I racked I noticed a throbbing pain in the lower left side of my neck. I thought it was just a headache. I suffered through the rest of my workout, but by the time that I got home I could barely move my neck without shooting pain.

My buddy says that I most likely pulled a muscle in my neck or traps by looking up and pressing the bar forward. I'm not worried about it because it was already feeling better after the first night.

Ugh I think this is what happened to me too ): Just switched to low bar and went up 5lbs! Are you squatting low or high? Great progress, I hope I can do the same on my bulk! BTW, LOVE the eats. Wish I were that creative!

[Shazriki]

Benching seems to be such a fickle thing. It seems that you're either good at it naturally or suck at it from my experiences and what I've seen here on the boards. You can obviously work at it and get better just like with all the other exercises, but it will always be a pain in the ass. Don't worry too much about it dude, gotta work with what you got.

If you're squatting and skiing it could be troublesome. I was doing this while living in Switzerland last year and the days where I would go up to the slopes on a saturday having squatted the previous day were killer. Jelly legs. See how you feel before you cut out any volume but maybe consider squatting monday and wednesday and give yourself a few days to rest so you're fresh for the weekend.

Either way, that panorama looks boss (as did the pecan pie).

[NordAK]

Benching seems to be such a fickle thing. It seems that you're either good at it naturally or suck at it from my experiences and what I've seen here on the boards. You can obviously work at it and get better just like with all the other exercises, but it will always be a pain in the ass. Don't worry too much about it dude, gotta work with what you got.

If you're squatting and skiing it could be troublesome. I was doing this while living in Switzerland last year and the days where I would go up to the slopes on a saturday having squatted the previous day were killer. Jelly legs. See how you feel before you cut out any volume but maybe consider squatting monday and wednesday and give yourself a few days to rest so you're fresh for the weekend.

Either way, that panorama looks boss (as did the pecan pie).

Iv'e learned to love squatting, so whatever new routine I end up doing I want to squat 2-3 times a week. I'm trying to come up with a routine that has me squatting at least 2x a week, or 3x a week with a heavy, medium, and light day. Madcows, All Pros, and Lyles generic bulk are the three that I've been looking at. I'm totally jelly that you got to ski in Switzerland.... you're quite the world traveler Got any pics?

[NordAK]

December 3rd 2011

Workout

Squats 3x5 - 190lbs
OHP 3X5 - 97.5lbs
SLDL 3x8 - 140lbs

Weigh-in: 166

Wooo! Getting closer to 100lb OHP. It seems like my OHP and bench progress are tied. If I add weight to bench one week, i'll stall on OHP, if I add weight to OHP, I stall on bench. I went light on squats in the hopes of sparring my legs for this weekend, but then I tried out SLDLs for the first time ever. These hit the hammies like nothing else. I haven't had DOMS this bad since I first started to squat.

For anyone struggling with press form, I recommend reading this excerpt from the new 3rd edition of Starting Strength:
http://startingstrength.com/articles...s_rippetoe.pdf

The new book is awesome. Buy it.

Pecan Pie


My Winter Toy

[hheck50]

December 3rd 2011

Workout

Squats 3x5 - 190lbs
OHP 3X5 - 97.5lbs
SLDL 3x8 - 140lbs

Weigh-in: 166

Wooo! Getting closer to 100lb OHP. It seems like my OHP and bench progress are tied. If I add weight to bench one week, i'll stall on OHP, if I add weight to OHP, I stall on bench. I went light on squats in the hopes of sparring my legs for this weekend, but then I tried out SLDLs for the first time ever. These hit the hammies like nothing else. I haven't had DOMS this bad since I first started to squat.

For anyone struggling with press form, I recommend reading this excerpt from the new 3rd edition of Starting Strength:
http://startingstrength.com/articles...s_rippetoe.pdf

The new book is awesome. Buy it.

Pecan Pie


My Winter Toy

Update?

[sepul^]

Hi,

It's been a couple of years since the last update. How did your bulk finish up? What are you weighing nowadays?

[200meters1]

Heres the thing you dont realize.. anything like distance running prohibits protein synthesis within the muscle fibers thus making the muscles weaker and weaker,, Distance running was a bad invention.. Everything you do should be short and intense to see the best results..

[sepul^]

Still no update? So sad, would love to hear how your bulk ended!