Jmadden's PHAT bulk to greatness

[xJellyBirdx]

Ok, I just hadn't heard of it and that's the first thing that popped up haha. Thanks man

Its use has been used over thousands of years, true story lol

[Jmadden44]

Holy nerural fatigue. On my bench sets I literally failed on about 30 reps. Trainer on the floor did a great job of spotting me and making me earn those reps. I wanted to kill him lol. Incline sets were so taxing. Got to the point where I couldn't do more than 2 reps with 95 lbs. good ****.

[Jmadden44]

Back, bi and rear delts today. Chin-ups, pull-ups, pull downs, rows, rear delt flyes and curls. 50 reps of each. Leg day tomorrow and my legs are still DOMmed up from my last leg day.

[lightlyfried]

In mirin aesthetics

[Jmadden44]

Still alive. Still bulking. Weighed 197 this morning. Starting 5/3/1 in January and plan to run it for a year, hopefully on a surplus the entire time if I don't get too fat. Current lifts are somewhere around 300 bench
160 OHP
365 dead (pulled 455 for a triple last May, but coming off injury I'm going conservative)
315 squat (again, 335x5x5 last May)

Starting the program with 90% of these maxes. By December 31 I hope to be hitting
335 bench
205 ohp
550 dead
500 squat
Lofty numbers, but the 3 lifts aren't far from numbers I hit I high school. All time PRs are 305/500/450.

I'll be using Dave Tate's peroidization bible for assistance work the first 3 months, then moving on to BBB and others from there.

[Anthonyxavcx]

In































Again

[Jmadden44]

In































Again

In b4 OP weighs 275 by next xmas

[Anthonyxavcx]

In b4 OP weighs 275 by next xmas

Lmfao me or you?! I'm on my way

[Jmadden44]

Me lol. No cuts til 2015 crew checkin in

[Jmadden44]

Maxed all movements today. Weak as phuck lol. Squat/bench/press/dead, 350/300/160/405. Starting 5/3/1 on Monday.

[Jmadden44]

Squat
Warmup 135x5, 145x5, 175x5
Working sets
205x5
235x5
270x8

Quads
Close stance leg press
2ppsx20
3ppsx15
4ppsx12
DB step ups
35x15
50x12
Low back
RDL
135x20
185x15
225x20
Reverse hyper
BWx20
45x20
Abs
Hanging leg raise
BWx12
BWx12
Cable crunch
150x20x3
Notes
Great day! Not as much volume as I'm used to. Switch to low bar squats (form check?) and feel much more ham and glute activation which I'm ecstatic about. Felt much easier than high bar. Bench tomorrow!

[Jmadden44]

Bench
Warmup 110x5, 130x5, 150x5
Working sets
175x5 with pauses
205x5 with pauses
230x9 no pauses lol

Chest
DB Incline 50x20, 65x15, 75x5 (chest was toasted lol)
Weighted dips 40x10x2
Lats, Upper back
Chinups BWx15,10
Straight Bar Pulldowns 120x15,12
Facepulls 60x20, 75x15
DB Rear Delt Flyes 40x10,10
Triceps
Rope Pressdowns 120x15,15,10
Close Grip Incline 95x16,16 (tris felt great here)
Notes
Feeling these sets as I type this lol. Lower back hurts a bit from my fucking butt winking squats yesterday. Spent a lot of time stretching my hammies and hip flexors today, doing wall squats and goblet squats and trying to get rid of the winking. Lots of work to do. Bad feels.

[Jmadden44]

Dat rest day. Much needed.

[Jmadden44]

Deadlift
Warmup 145x5, 170x5, 200x3
Working sets 240x5, 275x5, 310x20 (lol wut? Still had plenty in the tank, but after 20 what's the point?)
Hammies, Glutes
Leg curl 210x12x3
Smith Glute Bridge 365x20,15,12 (walked like a prison bitch after these)
Quads
Close Stance Leg Press 2ppsx30, 3ppsx20, 4ppsx20
Leg Ext 225x20, 245x15,12
Calves
Leg Press calf raise 395x25,20,20
Abs
Cable crunch 160x20,25,25
Hanging Leg Raise BWx12,15,15
Notes
Hook grip FTW. Didn't have any problem with it, probably can work well into the 400's before using mixed grip. Super setted everything after deads. Hams and glutes with abs and quads with calves. Not sure if it was the 20 rep deadlift or the super sets that had me fighting back the nausea, but it was bad lol. Had to cool off before climbing the flight of stairs out of the gym or I would have lost it. Good first workout of 2014. Gonna watch my Sooners get clobbered by Bama tonight. Happy New Year everyone!

[Jmadden44]

OHP
Warmup 60x5,75x5,85x3
Working sets 100x5,115x5,130x10
Lats, Upper Back
BB Row 135x20,185x12,15
BB shrug 225x20x3
Wide Grip Pulldowns 135x15,12,10
DB Rear delt flyes 25x20,15,16
Shoulders/Chest
Lateral DB Raise 25x20,30x15,35x8
Incline DB Press 60x20,75x8
Tris
DB Skullcrushers 25x15, 35x10,7
Incline Close Grip Press 100x16x2
Biceps
DB Incline Curl 20x16,25x8
High Cable Curl 20x20,30x20,40x12
Rope Curl 100x10,80x12x2
Notes
Week 1 done. Seem to be running into some programming issues. Is 1 horizontal pull and 1 vertical pull enough? Feel like there's a lot of different muscles to hit in the upper back/lats category, and 5 sets aren't enough to hit them effectively, as I feel I need to hit rear delts every time I press for optimal shoulder health. Also realized I hadn't programmed any bicep work, can't decide if I want to continue to work them on upper days, which have more volume, or fit them in on lower days.

Oh, and Boomer Sooner baby. Big Game Bob returns.

[Anthonyxavcx]

most 5/3/1 setups aren't kind to those with physique related goals, hence I said you can add a 5th "fluff" day for that shyt, or just add biceps in on the last workout of the week or on both upper focused days or something. STRONG OHP, and the accessory work looks good to me. Don't get caught up too much in it, if you feel like adding more go for it, if it feels like too much drop some of it. No exact formula for this ****.

[Jmadden44]

most 5/3/1 setups aren't kind to those with physique related goals, hence I said you can add a 5th "fluff" day for that shyt, or just add biceps in on the last workout of the week or on both upper focused days or something. STRONG OHP, and the accessory work looks good to me. Don't get caught up too much in it, if you feel like adding more go for it, if it feels like too much drop some of it. No exact formula for this ****.

Meh. Not tryin to add another day feeling like I'm not doing anything. Think I'll throw the biceps in on leg days as the volume isn't near as much as upper days.

[Jmadden44]

Biceps
DB Incline Curl 25x15,11;30x5
High Cable Curl 30x20;40x20,15
Rope Hammer Curl 100x12,10;80x15
Squat
Warmup 125x5;160x5;190x3
Working sets 220x3;250x3;285x10

Quads
Close stance leg press 2pps+25x20;3ppsx20;4ppsx20
DB Step ups 40x15;55x12
Low Back
RDL 135x20;185x20;225x12,12
Back Ext 255x20;270x20
Calves n Abs
Standing Calf raise 335x20
Seated Calf Raise 395x20,20
Cable Crunch 160x20,20,20
Hanging Leg Raise BWx20,20,20
Notes
Squats felt good, felt I had a few more reps in me on the top set. Did biceps first because I knew I'd skip them otherwise lol

[Anthonyxavcx]

That's a sick day right there^ And you have my squat comments already, good work man, getting after it I love it

[Jmadden44]

That's a sick day right there^ And you have my squat comments already, good work man, getting after it I love it

Thanks man, surprised how fast my leg strength is coming back.

[Jmadden44]

Bench
Warmup 110x5, 135x5, 160x3
Working Sets 190x3, 215x3, 245x7
Chest/Shoulders
DB Incline 60x20, 70x15, 80x10
Weighted Dips 50x15,10
Lats, Upper Back
Chins BWx18,12
Straight Bar Pulldown 130x16,16
Facepulls 75x20,20
Db Rear delt flye 40x12,12
Triceps
Rope Pressdowns 130x15,15,12
CG Inline 150x16,20
Notes
Maybe a bench PR, not sure. Used do do some heavy working sets in high school but never for 7 reps.
Knocked the cals down to somewhere around 3k. Trying to find a very slight surplus range. In on this bulk for the long haul.

[Jmadden44]

Deadlift
Warmup
145x5
185x5
225x3
Working sets
255x3
295x3
330x15(cheaaa!)
Lol take note of the guy behind the leg press. Our deads were pissin some people off. Fuk em!

Hams/Glutes
Smith hip thrust 365x20,20,20
Leg curl 210x20,12,12
Abs
Hanging leg raise bwx20,20,20
Ab wheel 10,10
Quads
Close stance leg press
3ppsx20, 3pps+25x20, 4ppsx20
Leg ext 255x15,15
Biceps
Incline DB curl 25x12,10,10
Notes
Supposed to do 5 sets of biceps, stopped at 3. Way too gassed. AMRAPing deads makes me want to puke but I'm loving the PRs. Skipped 5 sets of calves too lol. Ooops.

[Jmadden44]

OHP
warmup
60x5
80x5
95x3
working sets
110x3
125x3
140x9
Lats,Upper Back
BB Pendlay
140x20
190x13,16
BB Shrug
230x20,20,20
Wide-Grip Pulldown
135x16,13,12
DB Rear Delt Flyes
30x20,20,20
Shoulders,Chest
DB Laterals
30x20,15,15
DB Incline
65x20
75x15
Triceps
DB Skullcrusher 30x20,15,15
Close-Grip Incline Press
110x16,12
Calves
Leg Press Calf Raise
395x20
405x20,20
Notes
OHP PR, felt solid. Calves today because I skipped them yesterday. Big pickup football game tomorrow. Tackle. Excited.

[Jmadden44]

Bench
Warmup
115x5
135x5
165x3
Working Sets
205x5
230x3
260x3 (weak)
Chest/Shoulders
DB Incline
65x20
75x10
80x8
Dips
BW+50x12,10,8
Lats/Upper Back
Chins
BWx15,8,8
Wide Grip Lat PD
135x12,12,10
Facepulls
90x15,15
DB RDF
40x15,12
Triceps
Rope Pressdowns
130x16,16,9
CG Incline Bench
115x12,12,10
Notes
Still completely worn out from football last Saturday, legs, hips and glutes are shot, so I benched on international chest day.
Dragged ass in the gym as well, think on another day I would have had some stronger numbers in me, but I guess I'll settle with 260x3. Lol, early morning squats tomorrow. Probably not haha.

[Jmadden44]

Oooo almost a month of no logging. Been busy as **** with work. Latest highlights:
250x6 bench
275x11 squat
320x16 dead
135x11 OHP

Still working with a chit ton of volume. Weighing about 196. Trying to eat around 4k a day, erreday.

[Anthonyxavcx]

My n!

[Jmadden44]

Good workouts the past two days:

Friday hit squats 295x10 top set, then 315x1, 335x1. Felt easy so I threw on 365 andddd failed lol.
Hit 315 for 10 to the floor on RDL.
Today hit 140 for 11 on OHP. So new PR there. Gettin strong and fat brahs.

[Jmadden44]

PRs on every lift this week.

310x10 squat
260x5 bench
150x8 OHP
355x12 dead

Added over an inch to my legs, could be some fat, but I'm definitely getting stronger. Wish my chest and poverty arms would grow that fast lol.

[Jmadden44]

Good workouts the past two days:

Friday hit squats 295x10 top set, then 315x1, 335x1. Felt easy so I threw on 365 andddd failed lol.
Hit 315 for 10 to the floor on RDL.
Today hit 140 for 11 on OHP. So new PR there. Gettin strong and fat brahs.

PRs on every lift this week.

310x10 squat
260x5 bench
150x8 OHP
355x12 dead

Added over an inch to my legs, could be some fat, but I'm definitely getting stronger. Wish my chest and poverty arms would grow that fast lol.

Knew from these workouts that I had a PR (post injury) coming. This week is technically a deload week, so I just cut out all accessories and AMRAP sets. This weeks top squat set was 285x5, then I hit 315x1, 335x1, 365x1, all relatively easy. So from 365 I went to 405 and failed lol, couldn't get past my sticking point. So I moved on to bench. Top set was 240x5, all paused reps, then I hit 275 for 1 paused rep, not bad, but bench seems to be the one lift that hasn't moved for me since starting 5/3/1. Went back to squats, straight to 315x1, 365x1, 385x1, 400x1. Felt good man, goal is 500 by Dec 31, I think with wraps I may just surprise myself.

[Jmadden44]

More PRs today. 185 OHP(all time pr),
460 belt less hook grip dead (post injury pr, all time belt less), and 300 pause rep bench, would have been good in competition. Current mock total is 1160. All time total is 1250, at 17 lol. Still a ways to go.