Please Scroll Down to See Forums Below
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

5x5 journey to incredible strength

19/10/2012
Wendlers 5/3/1 bench

Swapped bench for incline bench today
20 min warm up on bike

Incline
135x20(pr! Warm up.)
155x5
185x3
205x1
225x1(PR!!!!)

Explosive dips
(4sets of 15ish)

High pully cable flys
25 lbs(4 sets of 12 very strict form)

Explosive incline
135x5x4x4

Preacher curls (25 plate /side of ez curl bar)
4 sets of 12 (strict form tight squeeze)
Super set Db hammer curls
35lbs x10

Very good workout again. Fueled by anger and confusion .. And blue oyster cult lol




Ride it like you stole it!!
 
Hey bro I like your log there is a lot of good information here. I've just come off an HST cycle and did the madcow 5x5 before that. I'm thinking about switching to the Wendler because I'm curious to see how my body responds to a 4 day body part split with more isolation compared to full body all compound split. I also like that Wendler retains a strength component rather typical higher rep only body building routines. Can you comment on what factors influenced your decision to start?

My stats are 6' 190 lbs 12 - 14% b.f. 5rm maxes are: squat 330 dead 360 bench 225 military press 135 bent over rows 205ish (still havent hit the max yet). I'm currently cutting and not sure whether I want to start bulking or not (recently moved to socal, can take shirt off often lol) so does Wendler need caloric excess to work properly?

Thanks for any help!
 
If I may chime in- 5/3/1 allows for flexibility- one can get strong On it without gaining weight. You can also use it for mass gain.
Or use it to maintain/gain strength while losing fat.

PS- really good read-buy the book
 
If I may chime in- 5/3/1 allows for flexibility- one can get strong On it without gaining weight. You can also use it for mass gain.
Or use it to maintain/gain strength while losing fat.

PS- really good read-buy the book

Allows u to add Hypertrophy work while getting mad strong
 
Hey, thanks for dropping In. What was appealing to me about wendlers was the fact that I could still hit up other exercises at my own discretion so long as I didn't fatigue myself to the point where my compounds would suffer. I even do conditioning/ sprints and cardio mixed in when I feel like. I would say no, you do not have to be in an excess of calories for it to work, if you want to gain muscle then naturally yes you must have higher calories ingested compared to expenditure.. But if your looking to cut and retain as much strength and size as possible, I don't see why it can't work that way also. Keep your protein up and get your rest when required and lift heavy. I have been going up and Down in calories experimenting and either way my strength still seems to be climbing. I'm just staying leaner than what a full on bulk would achieve. I care about strength more than size, and performance comes first to me so I prefer to stay lean and quick while being as strong as possible.
25 - 6'0 200ish lbs and like 10% bf.


Ride it like you stole it!!
 
Thanks guys! My diet is not very strict, I'm only counting protein right now and I usually get ~ 200- 250 with only one scoop of 26g whey, but I see you guys eating 3 scoops and I like that idea - its probably as cheap as tuna. I'm low carbs on off days and add 2 servings of oatmeal and a banana pre lift and 40g glucose / creatine and maybe some brown rice extra on workout days. I could look back through, but typically how many calories are you getting lift and non lift days and what percentage or grams of carbs/protein/fat are you getting?

Also, are you on any juice or supps? I'm thinking about some s4 or ostarine.

And yes I was looking at bu24's log today, I'm going to head over there in a second and say hey!
 
Thanks guys! My diet is not very strict, I'm only counting protein right now and I usually get ~ 200- 250 with only one scoop of 26g whey, but I see you guys eating 3 scoops and I like that idea - its probably as cheap as tuna. I'm low carbs on off days and add 2 servings of oatmeal and a banana pre lift and 40g glucose / creatine and maybe some brown rice extra on workout days. I could look back through, but typically how many calories are you getting lift and non lift days and what percentage or grams of carbs/protein/fat are you getting?

Also, are you on any juice or supps? I'm thinking about some s4 or ostarine.

And yes I was looking at bu24's log today, I'm going to head over there in a second and say hey!

How much u weigh and what are your lifting numbers and how tall are you?
Counting calories to an extent is needed to progress
 
My stats are 6' 190 lbs 12 - 14% b.f. 5rm maxes are: squat 330 dead 360 bench 225 military press 135 bent over rows 205ish (still havent hit the max yet). Today I had six egg whites, 1 mcdonalds chicken salad, 2 servings of greek yogurt (32g prot), 2 cans tuna, another chicken salad at a restaurant, and 2 scoops of whey. Tomorrow I will have 2 servings of oatmeal, and a banana pre workout and 50g glucose / creatine after and similar protein from meals and whey. I'm on week two of madcow 5x5 and I reset ~5 weeks in order to accommodate cutting for the next two weeks. Sorry to jack your thread I will start my own.
 
Top Bottom