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Invisiblepoetic
Student.


Registered: 07/18/11
Posts: 106
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
    #14895252 - 08/09/11 10:09 AM (12 years, 5 months ago)

We all have to rebuild sometimes. That's the beauty of 5/3/1. I do the offseason powerlifting mass right now.

It's in the powerlifting 5/3/1 book.

It resembles more of a bodybuilding workout to me. A lot more sets/reps than you'd think Wendler would write down. But I don't seem to be overtraining. My appetite is pretty high, and I'm not feeling too beat up. I'm also doing conditioning after every workout.

Last night was:
Military press: with a drop set at the end. pullups in between sets.
5x10 - db military press
5x10 - bb curl
3x10 - rear raises supersetted with side raises


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Invisiblefngbronco
Monkey Man
Male


Registered: 09/26/10
Posts: 2,877
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: poetic]
    #14895363 - 08/09/11 10:28 AM (12 years, 5 months ago)

WPI is the remaining product of making curds (think little moss Muffet) as curds are mostly casein. I'd recommend eating cottage cheese before bed as it's mostly casein protein (hence the curdling) and is slower digesting, making you fuller longer and feeding your muscles while you fast. Whey is very quickly absorbed and is amazing right after a workout. I've got a tub of Carnivore that mixes like ass and tastes only slightly better, but it's been alright, though I'd probably never buy it again. BB.com has decent no-name (higher power) and their stuff is make by Optimum Nutrition. It's crazy, this guy I was in middle school with, and played my year of HS football with, is now sponsored by ON, and bodybuilding.com. He's all natural, and is a tank! I see him at the gym every once in a while and just stare in awe at his self control in building that physique. His name is Steve Cook. I asked him about proteins as well, and his response was basically "get it from foods, but if you want more after you work out, or between your 6 meals a day, use something fast, and at night use something slow".


--------------------
I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need.

Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not.    -fngbronco

Pill Divider Agar Tek


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Invisiblepoetic
Student.


Registered: 07/18/11
Posts: 106
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
    #14895754 - 08/09/11 11:54 AM (12 years, 5 months ago)

Yeh I try to get all of my meals from whole foods. The only time I really use shakes is for a meal that didn't have enough protein and sometimes right around workouts. You don't get the metabolic effect drinking shakes. Something like 30% of the calories in whole food protein are used in the digestion of them.


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Invisibleindica
Male User Gallery

Registered: 08/17/05
Posts: 18,905
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: poetic]
    #14897134 - 08/09/11 04:17 PM (12 years, 5 months ago)

was that pullups/(assistance) between your working 5/3/1 sets or your drop sets?

I have the book, i did the math to work out my routine and went to bed before getting into too much details with the assistances... will read those before i get to the gym tmrw

it's a good book... easy to read... a few lulz in there...


I have it in PDF if anyone wants me to email them a copy... just PM me


or i'll upload it when i get home in a few days


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Invisibleindica
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Registered: 08/17/05
Posts: 18,905
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
    #14897151 - 08/09/11 04:21 PM (12 years, 5 months ago)

or you can get it HERE


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Invisiblepoetic
Student.


Registered: 07/18/11
Posts: 106
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
    #14897199 - 08/09/11 04:32 PM (12 years, 5 months ago)

I do pullups between my warmups/working sets on both military press and bench press days. I've gotten STRONG at these. They killed me at first.


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Invisiblefngbronco
Monkey Man
Male


Registered: 09/26/10
Posts: 2,877
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: poetic]
    #14897214 - 08/09/11 04:36 PM (12 years, 5 months ago)

I need to do pull ups again, I'm so weak there. Finally did dips for the first time in months!


--------------------
I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need.

Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not.    -fngbronco

Pill Divider Agar Tek


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InvisibleWorldWideWInton
Student
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Registered: 03/12/09
Posts: 4,716
Loc: unknown
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
    #14897409 - 08/09/11 05:31 PM (12 years, 5 months ago)

3 months ago I used to be able to do 13-14 pull-ups.  The other day I maxed out at 9ish.  It's strange, I am stronger than I have ever been but for some reason my ability to pull-ups has gone down.


--------------------
My past post are not necessarily reflections of my current opinions.


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Offline4896744
Small Town Girl
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Registered: 03/06/10
Posts: 5,128
Loc: United States
Last seen: 11 years, 8 months
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
    #14897489 - 08/09/11 05:47 PM (12 years, 5 months ago)

Dips are the exercise I am best at. I do 5 reps with a 100 pound weight on a weight belt.


--------------------
Live your Life! :heart:


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Invisibleindica
Male User Gallery

Registered: 08/17/05
Posts: 18,905
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: WorldWideWInton]
    #14897645 - 08/09/11 06:24 PM (12 years, 5 months ago)

body weight changing can affect these...?


yeah i completely blow at chins/pullups/dips, i used to be able to do em with weight but not any more :P


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Invisiblefngbronco
Monkey Man
Male


Registered: 09/26/10
Posts: 2,877
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
    #14897781 - 08/09/11 06:51 PM (12 years, 5 months ago)

Different muscle mechanics would be my guess.


--------------------
I challenge you to challenge yourself more! When you feel complacent and ready to hang it up, challenge yourself to get over it! If you fail, don't look at it as you didn't succeed, look at it as you would a rock face you're trying to climb. Stand back, wayyyy back, and look at it and plot another path. If you can't find one, shuffle down the way a little, a little change of scenery or a view from a different angle may give you the insight you need.

Anything I state is relayed information from a friend of a friend and should be viewed as completely fictitious. I do not partake in any illegal or grey-area-of-the-law activities, but do have lots of friends who may or may not.    -fngbronco

Pill Divider Agar Tek


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Invisibleindica
Male User Gallery

Registered: 08/17/05
Posts: 18,905
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: fngbronco]
    #14899176 - 08/10/11 12:10 AM (12 years, 5 months ago)

I just got back from my first session of 5/3/1

Well, I must say, I did certainly enjoy not having to push myself to any limit

Today was Military Press day (Day 1/Week 1)... Max press of 31kg/62lbs

First press was funny, looked quite comical with a 1.4kg/2lbs plate on each end of the barbell.

My assistance exercises today were:

(5x10 sets of):

DB bench (25kgs)
Pendlay Rows (60kgs)
Tricep extension (50kgs)
Lat pulldowns (140lbs)
Shrugs (220lbs)
DB Rows (45kg)

I kinda rushed picking my assistances today... bought a little journal to set it out properly to follow.

So far so good... the best thing about this is just not raping my body every gym session! Me likey! :smile2:


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Invisiblepoetic
Student.


Registered: 07/18/11
Posts: 106
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
    #14899324 - 08/10/11 12:51 AM (12 years, 5 months ago)

When I diet down, I usually stick to 3 workouts a week and nightly cardio. When I gain weight, I move it to 4 workouts and just do cardio after.

The pullups got so much easier over time. I remember when 3 felt like pure misery. I have to say that those and dips have made for amazing exercises I never really used before.


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Invisibleindica
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Registered: 08/17/05
Posts: 18,905
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: poetic]
    #14899407 - 08/10/11 01:20 AM (12 years, 5 months ago)

do you mind posting your assistance routine for your 5/3/1?

If it's not too much trouble, that is...

I want to try and be doing some level of bodybuilding throughout this while i suffer the feeling if inadequacy of doing puny lifts for the next couple of months.


Edited by indica (08/10/11 01:54 AM)


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OfflinePDU
travel kid vs.amerika
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Registered: 12/03/02
Posts: 10,675
Loc: beautiful BC
Last seen: 8 years, 4 months
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
    #14900061 - 08/10/11 07:58 AM (12 years, 5 months ago)

Thanks for the DL indica.


--------------------
GO OUTSIDE.


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Offlinedshow
Nomad
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Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 2 months
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: indica]
    #14900080 - 08/10/11 08:05 AM (12 years, 5 months ago)

Quote:

indica said:
do you mind posting your assistance routine for your 5/3/1?

If it's not too much trouble, that is...

I want to try and be doing some level of bodybuilding throughout this while i suffer the feeling if inadequacy of doing puny lifts for the next couple of months.





Why are you going to be doing puny lifts?


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Invisiblepoetic
Student.


Registered: 07/18/11
Posts: 106
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: dshow] * 1
    #14900459 - 08/10/11 10:20 AM (12 years, 5 months ago)

Offseason Mass:
Monday
Military press, 5/3/1 drop set of 10-15 reps – chins/lat pulls between each set
DB shoulder press, 5*10
BB curls,5*10
DB rear raise/DB lateral raise SuperSet,3*10

Tuesday
Deadlift, 5/3/1
GM,4*10
Bent rows,4*10
Leg Curls, 4*12
Ab wheel,4*12

Thursday
BP,5/3/1 drop 10-15 – chins in between each set
DB bp,5*10
chest supported rows,5*12
pushdowns, 100
face pulls, 100

Friday
Squat,5/3/1 drop set of 20
leg press,4*10
glute ham,4*10
hanging leg raise, 4*10


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Offlinedshow
Nomad
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Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 2 months
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: poetic]
    #14901044 - 08/10/11 12:27 PM (12 years, 5 months ago)

Can you guys explain why you are doing a 5 3 1 or whatever it is? what for?


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Invisiblepoetic
Student.


Registered: 07/18/11
Posts: 106
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: dshow]
    #14901091 - 08/10/11 12:34 PM (12 years, 5 months ago)

5/3/1 is a workout program designed by Jim Wendler. You can find more info on the elitefts website or just doing a google search for him. There are templates out there as well. For me, it's a simple method of getting/staying strong while not neglecting the bodybuilding aspects. It just seems to work well.


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Offlinedshow
Nomad
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Registered: 01/22/09
Posts: 5,255
Last seen: 12 years, 2 months
Re: Powerlifting, diet, supplements, bulking... ya dig? [Re: poetic]
    #14901177 - 08/10/11 12:50 PM (12 years, 5 months ago)

WTF THEN... IS indica doing with it?



:awewtf:


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