[Cork]

Yeah its rough, but I'll survive. Yesterday's workout was a testament to that. I was nearly coughing my lungs out afterwards but I got it all done, even with some PBs.

Deadlifts alternating with pull ups
Tap Deads: 295x6 295x6 315x4
Pull ups: +25x6 +25x6 +25x5
GHRs (Tempo 150x)
7x6x6
Chin ups
+35x6 +35x5 +35x4
T-bar rows superset with hamm curls
T-bar: 90x10 135x8 165x6
Hamm curls: 165x10 180x8 185x7
20 minutes cooldown cardio and stretch

I should have done a little more for lats instead of just pull ups, but I was plum nackered. The GHRs I wanted a killer negative, so I had to use assistance on each rep to get back up. Also I don't do T-bar rows or hamm curls often so I had to figure out what weight I needed. I don't normally pyramid like that.

So in the locker room, 2 guys were in there having an interesting conversation. Guy X just started training with guy Y. Guy X apparantly left his current training partner for Guy Y, and Guy X's old partner is extremely jealous. Guy Y says "It's because you want to get big, and you won't be getting big with him on his pussy routine. So now you're with me." So I hurry out of the locker room and quick grab the squat rack cause I wanted to make sure I could do my deads and pull ups. Cause I figure, if this is their first workout together, Guy Y is going to kill him with squats or something related. Well, they come out of the locker room behind me, and head to the smith for benching. My jaw hit the floor and I laughed to myself.... a lot.

[projecthatch92]

haha what did they look like? older or younger?

[Cork]

I'd guess late 20's. I never would have guessed they were heading to the smith because the one guy is huge. He's like 5'9" tall and 5'9" wide, haha. I gave him too much credit.

[mperk]

Originally Posted by projecthatch92

haha what did they look like? older or younger?

proj! the older dudes are ALWAYS the most intense! i could have told u they were a couple of weenies in their 20's....
Bwahahahahaha

[Cork]

Originally Posted by mperk

proj! the older dudes are ALWAYS the most intense! i could have told u they were a couple of weenies in their 20's....
Bwahahahahaha

It just seems intense for you older dudes because you're old and tired, haha!

Alright well this cold is sapping all energy/strength I have. I managed my flat benching barely, and the rest of hte workout was just plain sub-par. I almost left the gym after my chest but I forced myself to keep it together. I nailed myself with as many compound lifts as I could. I feel like I had a great workout for how tired I was.

Flat BB bench
195x6 195x6 200x5
Incline DB bench
80x3 70x6 70x5
Flat DB Flye
40x6 40x6 40x6
Close grip bench
135x6 135x5 135x5
Dips
BW+30x6 BW+30x6 BW+30x5
BB Push press
115x6 115x6 115x5
Side Lateral raises
20x10 20x10 25x8
Bent over lateral raises
25x8 25x7 25x7

Once again, another barbell chest workout on the books where I went as heavy as I've ever gone and I had zero shoulder pain. Thank you powerlifting style!

My cold is improving, cough drops help. I should be getting my strength back as the week progresses.

[Gideon's_Test]

Pretty good workout, especially considering the cold...

[dapack]

workout looks good!!! going to have to play around with how you are benching now, though i rarely do any flat work outside of dbs.

[Cork]

Strong man was canceled yesterday, so I had a good full body day with my buddy. He's never done some of hte stuff I showed him, so it was a learning experience for both of us, cause I had to learn how to teach, haha.

We started off with more zercher squats. We were doing single reps and trading off. This was MUCH better than doing a certain number of reps then trading off. We could do more weight, and we probably did it for more reps in less time. We started at 135 so he could get the form, and we worked up to a couple reps above 200. It was a lot of fun.

Next we moved to 1 arm deads. Started off suitcase style with 135 for reps, then moved on to doing them in front. I managed to get 160 for a couple reps before my grip couldn't take anymore.

Following the deads were some DB snatches. Again, we started low around 40lbs so my buddy could learn the form. Repped them out 3-5 for each side. Moved up to 55, then 60...65, then I went for 80. I've never snatched that before, and I managed to do it twice for each arm.

Then, we just went easy and did some hammer strength shoulder presses.

Overall it was a good replacement for strongman training. Now my whole body is sore and today is a rest day!

[Cork]

Ok I have a serious update to make. I've neglected you all for a week. I just wanted to quick say that in the gym yesterday a dude had a tattoo of the Monster Energy Drink logo with a real gay tribal shield type design around it... It was the gayest thing I've seen in a long time, it was about this big:

[Gideon's_Test]

Wow, that's kind of embarrassing, I'd think...

[Cork]

Originally Posted by Gideon's_Test

Wow, that's kind of embarrassing, I'd think...

I was thinking the same thing. Like, "He must be embarassed about it. He got drunk and just made a stupid choice back in college or something."... but he was wearing a sleeveless shirt to show it off.

[dapack]

wow!!! to each their own, i am sure some ppl look at the blue bunny i have on the left arm and prbly laugh their butt off, but there is a story there. but a monster energy drink and a tribal symbol, very strange and weird!!! would never put a product on my arms, unless the company is paying me LOL

[projecthatch92]

wow that's a little much. I have no issue with tattoos, but I would only get one if it had meaning behind it.

[dapack]

Originally Posted by projecthatch92

wow that's a little much. I have no issue with tattoos, but I would only get one if it had meaning behind it.

Maybe he really really likes monster energy drinks, could have helped through the hardest levels of World of Warcraft so he could stay up late. Not judging, just saying. LOL.

[Cork]

Alright here we go, this is the last week or so of lifts.

10/23
Back/hamms
Elevated deads (woohoo, raw hook grip except for the final 3 reps on 265)
225x6 245x6 265x6
GHRs
7x6x6
Chins
+35x7 +30x7 +25x7
BB Rows superset with glute ham press
Rows: 135x6 155x6 155x7
Press: 60x8 80x7 90x7
Pulldowns giant set with back extensions and hammer curls
pulls:120x10 140x8 140x8
extensions: BWx10 15x10 15x9
curls: 35lbs all 3 sets burnout
Calf killing

10/24
Quads
Front Squat
185x6 195x6 205x4 into 215x2
Leg Press (I still have to convince myself that I'm strong enough for 6 plates a side)
5px10 5 1/4px8 6px7
Dumbell split squat
40x6 45x6 50x6
Leg extensions
210x8 210x9 210x7

10/28 (not mentioning the full body workout on 10/25, nothing special) [Also, changing reps to 11-13 until deload week]
Chest/tris/shoulders
Flat BB bench press
165x13 170x10 170x8
DB Incline
55x13 55x12 50x11
Flat Flye
30x13 30x12 30x12
CGBP
95x13 105x13 103x10
Dips
BWx13 BWx12 BWx11
Push presses super set with lateral raises then on to calves
I stopped recording here. I'm not used to this high of rep ranges, and it wiped me out.


10/29
Back Hammies
Tap and go Deads (I forgot how brutal high rep deads are)
255x13 255x11 255x10
Pull ups
BWx10x10x9
GHR
10x10x9
Cable rows
150x13 160x13 140x15
Kroc rows super set with back flyes
deathxdeathxtiredxspent

I had a wicked time trying to find the right weight for the new rep range. So much so, my legs were out of commission until yesterday. I've taken off the last couple days to recoup. Anyhow, tomorrow I'm back in the gym and it's a quad day. I F'n hate high rep front squats... but I gotta do what I gotta do. can't wait for next week's deload!

[projecthatch92]

That's always the worst, finding out the correct weight, because I always seem to go lower than I should, so I end up getting 12 reps easily. Also happens to me when I'm trying out a new exercise.

So how much do you weigh now, and what was your contest weight during your last one, and where do you plan to compete for the next one? Awesoem run on sentence btw lol

[Cork]

Originally Posted by projecthatch92

That's always the worst, finding out the correct weight, because I always seem to go lower than I should, so I end up getting 12 reps easily. Also happens to me when I'm trying out a new exercise.

So how much do you weigh now, and what was your contest weight during your last one, and where do you plan to compete for the next one? Awesoem run on sentence btw lol

I tend to choose heavier on one lift, then lighter on the next... haha.

Right now I weigh ~205lbs. I competed at an exact 170lbs. If I don't compete until the spring, that means I have until Jan/Feb to continue bulking. I hope to hit the stage better conditioned than last time and at least 185lbs. Light heavies is 175-190, so that would be perfect.

I have a fairly detailed plan almost complete for my contest prep, it'll start 16 weeks out. I hope to conserve every ounce of muscle by going very controlled and progressive.

[projecthatch92]

what do your macros look like as of now?

[Cork]

5 eggs and some oats w/splenda
a tupperware of oats and a scoop and a half of whey with water
a chicken breast with a handful of pasta and a handful of green beans and a handful of almonds
a handful of ground turkey with a medium sweet potato and a handful of green beans and a handful of almonds
workout shake, whey or bcaas, whichever I haven't run out of
a serving of meat of some kind with green veggies and a carb that I am in the mood for
a goodnight shake of whey, milk, peanut butter and oats

Total macro count:
Some slabs of protien with a bucket of carbs and 2 fistfulls of fat

Once I start contest prep I'll have exact macros. Right now though, I eat basically the same thing everyday so I tweak it a little here and there to find the perfect ratio for optimal muscle gain and minimal fat gain. Since this is my first ever real bulk, I've got to take the time to get it right now. I do believe I almost have it perfected. I'm slowly gaining muscle, but I think I can increase the carbs a little more and just add cardio and that would be what's best.

[dapack]

nice workouts there cork, really like them!!!

[Teran]

Solid work man.

[Cork]

Thank you Dapack and Teran.

Alright, 5 weeks of this crazy split and I'm calling it quits. I'm working on over training, I'm tired all the time and I have no motivation to continue with my current split even with the growth it's given me. I'm really excited to start the 5/3/1 method, so I'm starting a deload this week, and next week it's on to moving north of the vag!

Quads Deload (all sets at 3 and all reps at 8)
Front squats
135lbs
Leg press
3 plates a side
Split Squats
Bodyweight
Extensions
120lbs
Seated calf raise
2 plates 15 reps

I was done in under 45 minutes, and got a crazy pump... it was awesome. Tomorrow is chest/tri/shoulder deload.

[dapack]

interested on a bbd stand point how the 5-3-1 treats you. will be looking foward to that, hopefully you get huge gains from it!!!

[Cork]

Originally Posted by dapack

interested on a bbd stand point how the 5-3-1 treats you. will be looking foward to that, hopefully you get huge gains from it!!!

I'm thinking I'll get size from it as long as I eat properly. I can't imagine doing 5 sets of 10-20 reps on weighted dips and NOT getting bigger...

I have it all set up, and I'll post it in my log once I start on Monday. If you wanted to get a look at it now, I posted the .xls in the training section in the 5/3/1 thread I made.

[dapack]

Originally Posted by Cork

I'm thinking I'll get size from it as long as I eat properly. I can't imagine doing 5 sets of 10-20 reps on weighted dips and NOT getting bigger...

I have it all set up, and I'll post it in my log once I start on Monday. If you wanted to get a look at it now, I posted the .xls in the training section in the 5/3/1 thread I made.

will take a look at it, thanks.

[Cork]

I wish every week were deload week... Smooth sailing in the gym and I get home in 30-45 minutes. It's sweet.

Chest/tri/shoulders (3 sets of 8 reps)
Flat bench
135lbs
Incline DB bench
50lbs
Dips
BW
Tri extensions
50lbs
Military press
65lbs
Back flyes and side laterals
15lbs
RC work

[dapack]

Originally Posted by Cork

I wish every week were deload week... Smooth sailing in the gym and I get home in 30-45 minutes. It's sweet.

Chest/tri/shoulders (3 sets of 8 reps)
Flat bench
135lbs
Incline DB bench
50lbs
Dips
BW
Tri extensions
50lbs
Military press
65lbs
Back flyes and side laterals
15lbs
RC work

don't we all wish that, would make things a lot easier.

[Cork]

Well damn the deload is over. Today I hit up some strong man style cardio.

24 sledgehammer swings
1 prowler sprint
22 sledge swings
1 prowler sprint
20 sledge swings
1 prowler sprint
18 sledge swings
2 prowler sprints
16 sledge swings
1 prowler sprint
14 sledge swings
2 prowler sprints
12 sledge swings
2 prowler sprints
10 sledge swings
2 prowler sprints

Needless to say it was intense, I didn't take much of a rest. I think I sprained a glute fiber. I have this weird tweak from the top of my ass to just above my hammy. I'm sure it'll go away soon, it doesn't seem very major.

Tomorrow I start my 5/3/1. I cannot express how much I am looking forward to this. Normally my military press days will be on Mondays, but I have plans and won't make it to the gym.

My final 5/3/1 is here. I'll obviously keep you all updated on my lifts and any rep maxes I make.

[dapack]

Originally Posted by Cork

Well damn the deload is over. Today I hit up some strong man style cardio.

24 sledgehammer swings
1 prowler sprint
22 sledge swings
1 prowler sprint
20 sledge swings
1 prowler sprint
18 sledge swings
2 prowler sprints
16 sledge swings
1 prowler sprint
14 sledge swings
2 prowler sprints
12 sledge swings
2 prowler sprints
10 sledge swings
2 prowler sprints

Needless to say it was intense, I didn't take much of a rest. I think I sprained a glute fiber. I have this weird tweak from the top of my ass to just above my hammy. I'm sure it'll go away soon, it doesn't seem very major.

Tomorrow I start my 5/3/1. I cannot express how much I am looking forward to this. Normally my military press days will be on Mondays, but I have plans and won't make it to the gym.

My final 5/3/1 is here. I'll obviously keep you all updated on my lifts and any rep maxes I make.

looks like a pretty grueling workout, tired just looking at it!!!! can't wait to see how you respond to this new routine, look pretty intense with the assistance exercises added in.

[Cork]

Damn, I can definitely see myself getting big on this routine. My whole upper body is pumped. My tris are so pumped I can't even feel them.

Military press
90x5
95x5
100x10 (rep record)

Dips (5 sets at BW)
20x18x13x12x10
Pull ups
-40x12 -60x12 -80x10 -80x9 -80x8
Tri extensions
80x20 80x18 80x15 80x12

The gym was literally closing during tri extensions. They turned the lights out on me, haha. I only got 4 sets in, but that's okay because like I said, I was so pumped I couldn't even feel my tris. I felt uber weak on the pull ups doing them assisted, but the hell if I have the lat conditioning to do 20 pull ups for 5 sets. I didn't get my reps, but I just didn't want to lower the weight anymore. Out of 5 sets I think it's fine to go heavier and not hit target reps every now and again.

Update in my personal life; my GF and I are back together and trying to work things out. So I got my photographer back. Progress pics probably coming this week to catalog the start of 5/3/1.