JKurz's Log "Mirrors are all hidden"!

[36drew]

Jkurz, here is a 5 day split I think you could live with that focuses on core lifts, progessive overload, etc. It also has a bit of variety which I know you desire (me too). A nice calorie surplus and 8 hours of sleep each night are pre-requisites however. I'm also not sure if you've deloaded or done a strategic deconditon lately, but it probably is in line if not. Basically (and this is nothing breathtaking, or remarkable) start off with a weight you can easily do for 5 sets of 5 reps. You would be surprised at the amount of fatigue you can actually apply to you system even though you aren't touching failure and could use more weight. Ramp up the weights for 4-6 weeks and then drop the lifts to 3x3 when you hit a wall and when failure starts showing up. So long as failure doesn't show up in weeks 1-3, its a sure fire bet that fatigue has accumulated and a deload is likely in line. Then keep running the 3x3 until you hit the wall again. Then come back and see us.

Re diet questions: I know you want to stay lean, but lets face it man! You already know exactly how to get lean. You just happened to diet indefinetly and eventually the body needs to convert those amino acids to energy because the cut was so long (a few years I thought I had read?). Anywho, i'm not gonna suggest eating shit foods, but for breakfast I just had 6 eggs, 6 pancakes with awesome syrup, a bran muffin, 2 large glasses of milk, and 6 sausauges. Damn was it ever good.

The routine is below and is something I would/have used with good success.

Monday
-Squats 5x5
-Power Cleans 5x5
-Pullups 3 sets

Tuesday
-Flat Bench 5x5
-Standing BB Press 5x5
-Dips 3 sets

Wednesday
-Front Squats 5x5
-Deadlifts 5x5
-Weighted Abs 3 sets

Thursday
-Rest!

Friday
-Incline Bench 5x5
-Decline Bench 5x5
-Skull Crushers 3 sets

Saturday
-Squats 5x5
-Rows 5x5
-Db Curls 3 sets

Sunday
-Rest!

 

[JKurz1]

love it! Gimme a sample of day one with reps sets and warmups..weights stay the same? Add weight each week?

 

[36drew]

love it! Gimme a sample of day one with reps sets and warmups..weights stay the same? Add weight each week?

Okay well here is the workout I am doing today:

-Squats
bar x 5 warmup
135 x 5 warmup
185 x 5 warmup
225 x 5,5,5
245 x 3
185 x 8

-Standing Overhead Press
bar x 5 warmup
95 x 5 warmup
135 x 5,5,5
155 x 3
95 x 8

-Pullups
bodyweight x 5,5,5,5,5

-Pushdowns
3-5 sets in the 10-15 rep range.

All in all its nothing fancy or magical, just basic stuff. Lately i've been including a heavier triple, and a back-off 8 rep set instead of two additional sets of 5 reps.

As for you, keep the weight the same throughout and add weight each week.

 

[JKurz1]

whats the formula for incresin the weight.

Just use laymens numbers

say someones max squat is135 for 5
rows 100 for 5
deads 135 for 5

and so on.........

 

[36drew]

whats the formula for incresin the weight.

Just use laymens numbers

say someones max squat is135 for 5
rows 100 for 5
deads 135 for 5

and so on.........

Well take squats for example:
-Week one use 95 for 5x5
-Week two use 105 for 5x5
-Week three use 120 for 5x5
-Week four use 135 for 5x5
-Then keep adding 5-10 pounds a week until you stall out, then drop to 3x3 and keep adding the weight.

 

[anotherbutters]

Good suggestion 36drew. JK, if you follow something like this and don't add in any fluff exercises, and you're eating enough, you will LOVE the results after just a few weeks!

Using squats as an example, with a squat max of 135x5, I'd do this:

Week 1 Monday: bar x 5, 65x5, 85x3, 105x5x5
Week 2 Monday: bar x 5, 65x5, 95x3, 115x5x5
Week 3 Monday: bar x 5, 75x5, 105x3, 125x5x5
Week 4 Monday: bar x 5, 75x5, 115x3, 135x5x5

Week 1 should be easy, week 2 a little harder, weeks 3-4 where you're matching your PR. Add 5-10lbs per week thereafter.

 

[JKurz1]

Now Im not being negative in anyway....but lets be real....how come none, or maybe a select few bodybuilders EVER use this routine?? Not a slam, just a ?

 

[36drew]

Good suggestion 36drew. JK, if you follow something like this and don't add in any fluff exercises, and you're eating enough, you will LOVE the results after just a few weeks!

Using squats as an example, with a squat max of 135x5, I'd do this:

Week 1 Monday: bar x 5, 65x5, 85x3, 105x5x5
Week 2 Monday: bar x 5, 65x5, 95x3, 115x5x5
Week 3 Monday: bar x 5, 75x5, 105x3, 125x5x5
Week 4 Monday: bar x 5, 75x5, 115x3, 135x5x5

Week 1 should be easy, week 2 a little harder, weeks 3-4 where you're matching your PR. Add 5-10lbs per week thereafter.

Muhahah. I hit reply at 1:21, one minute before you! Our posts are nearly identical too.

 

[36drew]

Now Im not being negative in anyway....but lets be real....how come none, or maybe a select few bodybuilders EVER use this routine?? Not a slam, just a ?

JKurz, if you want to take 2 grams of test with some slin/gh and whatever bizzare myostatin gene altering drugs todays goons are taking, you can follow a regular split, but trust me when I say it isn't the best way to go! Take a trip to a library or university and flip through some books and journals written by doctors and researchers. The consensus is that this is the way to train! Bodybuilding is the only remaining sport to embrace this concept!

 

[JKurz1]

DID U READ MY FUCKING POST???????????/ damn it...Im tired of selective reading....I said it wasnt a freaking slam and it looked good......I was just inquiry why bbers dont train this way.....and why 90% of the bros who do train this way are much more concerned with brute stregth than sculption a good look body.....