alex's 12 week bulk

alex` · 11-09-2006, 03:58 AM

I'm 6'0 185lbs around 14% bf, recently got back into lifting a few weeks ago after taking the summer off and partying too much. Priorities are back on track now though, and today was my first day of a starting strength routine. My diet is about 3500+ cals on training days and around 3000+ on off days. I am relitively new to lifting properly, diet etc., but I have been working out on/off for the past year.
My workout plan is the Ripptoes Starting Strength routine. It's a 3 day split that rotates 2 between workouts on Mon/Wed/Fri.

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
2x5-8 dips

Workout B
3x5 Squat
3x5 Standing military press
3x5 Pendlay Rows
2x5-8 chinups

alex` · 11-09-2006, 03:59 AM

11/05/06

Workout A
Squats
155 x 5
155 x 5
155 x 5
These felt real easy today, did them completley ATG, and am going to move up weight next time.

Bench Press
155 x 5
155 x 5
155 x 5
Felt good, felt I could do a bit more but I am starting off a bit low as to not overload myself in the beginning.

Deadlift
205 x 5
Once again a bit light, but I am going up next workout

Dips
BW x 8
BW x 8
Going to try a little weight on them next time

alex` · 11-09-2006, 04:00 AM

11/07/06

Workout B
Squats
165 x 5(+10)
165 x 5
165 x 5
Squats were harder than last week, but I added 10 lbs and did 5 reps with pretty good form and ATG.

Standing Military Press
95 x 5
95 x 5
95 x 5
The weight was pretty challenging but I squeezed out all of the reps

Pendlay Rows
115 x 5
115 x 5
115 x 5
These were pretty easy weight wise, but I am still kind of iffy on the form so I started out a bit low.

Chins
BW x 7
BW x 5

**romanaz** · 11-09-2006, 04:07 AM

nice sounds good, keep it up, keep form in check and push hard brother!

**DJSTARER** · 11-09-2006, 04:29 AM

dont bulk for a period of time... bulk to a certain BF%.

also, you may want to keep track of your gains in the beginning. I have a feeling 3500 will stall after 2 or 3 weeks. You may have to up that number.

**DarkFalcon** · 11-09-2006, 04:55 AM

Hey Alex great to see you starting up a log. Good luck with it and I'll be dropping by.

alex` · 11-14-2006, 02:59 AM

Late update.. had a busy weekend

11/10/06

Workout A
Squats
165 x 5
165 x 5
165 x 5
Did another workout with 165, and got the form down perfect for all 5 sets, going to go up to 170 next week.

Bench Press
160 x 5(+5)
160 x 5
160 x 4
I failed on the last set, going to use the same weight next workout for this excercise

Deadlift
225 x 5(+20)
Good smooth 5 reps. Plan to add weight next workout.

Dips
BW x 8
BW x 8
Decided not to do weight w/ these, my shoulder feels a bit weird from the dips, slight pain/soreness.

alex` · 11-14-2006, 03:08 AM

11/13/06

Workout A
Squats
170 x 5(+5)
170 x 5
170 x 5
Did 3 sets of 170 with pretty decent form, but I think it could have been a little better. I might stick with this weight for the next workout, I'm not sure yet.

Military Press
100 x 5(+5)
100 x 5
100 x 5
I'm still not to familiar with this excercise. It's only the 2nd time I've done shoulders standing, and I think I was bending my back a bit too much on a few of the reps. Should I try to keep my back completly straight on this movement or should I bend it back a little?

Pendlay Rows
125 x 5(+10)
125 x 5
125 x 5
Felt good, form could probably use a little work though, but I am starting to get it down.

Chins
BW+10lbs x 5(+10)
BW+10lbs x 5
My first time ever doing weighted chin ups, they were hard but I got 5 reps out.

**romanaz** · 11-14-2006, 03:11 AM

a good arch never hurt anyone, but don't arch it to much

**davtown** · 11-14-2006, 06:18 AM

Hey Alex, nice to see you keeping a log here... keep at it and I'm sure the weights will rise!

alex` · 11-16-2006, 04:04 AM

Thanks for all the comments.. Just got back from the workout today, so its time for a little update

Workout A
Squats
175 x 5(+5lbs)
175 x 5
175 x 5
Felt good, I went up in weight again in squats.

Bench Press
160 x 5
160 x 5
160 x 5(+1rep)
Bench is the only lift I am not easily going up on in weight on. Last week I failed on my last set on bench and only got 4 reps in, this week I got 5 reps for all 3 sets, so I am going to try to up the weight next week.

Deadlift
245 x 5(+20lbs)
Did this set with good form, and I am ready for more weight next week

Dips
BW+10lbs x 6(+10lbs)
BW+10lbs x 6
First time doing weighted dips, I added 10 lbs and am probably going to go for another 5 next workout.

**romanaz** · 11-16-2006, 04:16 AM

I hear ya bro, bench is undoubtedly my weakest lift, and I have a hard time gaining on it. :-/

**DJSTARER** · 11-16-2006, 04:22 AM

the bench press uses less actual muscle than the other larger lifts. Because of this, the same amount of progress isn't nomrally possible. Training a squat or deadlift above a rep range of 6 will almost always yeild PRs because there is always a way to recruit enough muscle to finish.

alex` · 11-18-2006, 06:37 AM

11/17/06

Workout B
Squats
180 x 5(+5lbs)
180 x 5
180 x 5
Went up again in squats, every workout I feel my legs are getting stronger.

Military Press
105 x 5(+5lbs)
105 x 5
105 x 5
I added 5 more lbs and I did the sets, but my form was definitley not the best on a few of the reps, gonna work on this harder next week.

Pendlay Rows
135 x 5(+10lbs)
135 x 5
135 x 5
I am still trying to get my groove for this excercise. I did the reps fairly easily but I am not really feeling it working my lats. I guess I gotta work on my form more.

alex` · 11-21-2006, 06:54 AM

Workout A
Squats
185 x 5(+5lbs)
185 x 5
185 x 4
I did all 5 but the last rep was slightly assisted so I didn't count it. I'm going to try this wait again next workout

Bench Press
165 x 5(+5lbs)
165 x 4
165 x 3
Dissapointed that I failed on bench, I'm going to attempt the same weight next workout.

Deadlift
255 x 5(+10lbs)
The only excercise I didn't really struggly on today. I'm ready for more weight next workout.

Dips
BW+17.5lbs x 5(+7.5lbs)
BW+17.5lbs x 5
Upped the weight on the dips, going to try to get more reps on this weight next workout.

Today's workout was pretty shitty. I felt distracted from my sets, etc., hopefully next one is better.

alex` · 11-23-2006, 04:49 AM

Workout B
Squats
185 x 5
185 x 5
185 x 5(+1rep)
Completed 3 sets of 5 this week, and am ready for more weight next week

Military Press
110 x 5(+5lbs)
110 x 5
110 x 4
It felt pretty easy at first, second set was alot harder, and I failed on the third. Going to use this same weight next week.

Pendlay Rows
145 x 5(+10lbs)
145 x 5
145 x 5

Chins
BW x 8
BW x 8

**DJSTARER** · 11-25-2006, 03:36 AM

hows the bodyweight doing? Composition? Mirror?

It is a bulk after all

alex` · 11-25-2006, 09:01 PM

Workout B
Squats
190 x 5(+5lbs)
190 x 5
190 x 5
Each set was hard as ****, but I got all the reps for each one.

Bench Press
165 x 5
165 x 3+2 spotted
165 x 3+2 spotted
This weight was harder today then it was the previous workout, felt really tired, and burned out.

Deadlift
285 x 2
My buddy loaded the wrong weight on the deadlift and I started my set, did 2 reps with what probably was terrible form and dropped it. Decided not to do anymore deadlifts, b/c I felt overworked

Dips
I could not even do a single BW dip, definitley overtraining in play here, as I should be repping my BW + 20lbs or so.

Overall it was a shitty workout, I felt really overworked and tired, I think I am going to take next week off and do some light workouts, let my joints, and CNS recover, etc.

alex` · 11-25-2006, 09:08 PM

Quote:

Originally Posted by DJSTARER

hows the bodyweight doing? Composition? Mirror?

It is a bulk after all

I started my bulk about 10 weeks ago. I did 6 weeks of Max-OT, then switched to this and started keeping a log. Here is a pic before I started Max-OT of me at 175lbs(this is after not working out at all for the whole summer)

Here is a pic of me now at about 190lbs

Here is a recap on my 5RM lifts for the past 3 weeks on the core lifts

Squats 155 -> 190
Deadlift 205 -> 255
Bench 155 -> 165
Military 95 -> 110
Rows 115 -> 145
Dips BW -> BW+17.5

I think the reason I am going up so quick is b/c this is the first time I am really doing these excercises. Before I did DB bench instead of BB, never squated, deadlifted or did rows or dips, and never really worked shoulders either. The only thing I am really dissapointed in is my bench, I really got to work on that. Last I checked I could rep the 80lb DB's for 5 and I can only do 165 on the bench for 5. I thought you were supposed to bench way more than you DB press?

**DJSTARER** · 11-25-2006, 10:10 PM

glad to see the progress. Just remember to keep progressing. As soon as you sense a halt in gains, switch of volume, intensity, kcals, or rest time.

11-09-2006, 03:58 AM	#1
alex` New Member Join Date: Nov 2006 Posts: 14 Recipes: 0 Rep Power: 0	alex's 12 week bulk I'm 6'0 185lbs around 14% bf, recently got back into lifting a few weeks ago after taking the summer off and partying too much. Priorities are back on track now though, and today was my first day of a starting strength routine. My diet is about 3500+ cals on training days and around 3000+ on off days. I am relitively new to lifting properly, diet etc., but I have been working out on/off for the past year. My workout plan is the Ripptoes Starting Strength routine. It's a 3 day split that rotates 2 between workouts on Mon/Wed/Fri. Workout A 3x5 Squat 3x5 Bench Press 1x5 Deadlift 2x5-8 dips Workout B 3x5 Squat 3x5 Standing military press 3x5 Pendlay Rows 2x5-8 chinups

11-09-2006, 04:29 AM	#5
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	dont bulk for a period of time... bulk to a certain BF%. also, you may want to keep track of your gains in the beginning. I have a feeling 3500 will stall after 2 or 3 weeks. You may have to up that number. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-14-2006, 06:18 AM	#10
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,345 Recipes: 0 Rep Power: 128	Hey Alex, nice to see you keeping a log here... keep at it and I'm sure the weights will rise! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-16-2006, 04:22 AM	#13
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	the bench press uses less actual muscle than the other larger lifts. Because of this, the same amount of progress isn't nomrally possible. Training a squat or deadlift above a rep range of 6 will almost always yeild PRs because there is always a way to recruit enough muscle to finish. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-25-2006, 03:36 AM	#17
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	hows the bodyweight doing? Composition? Mirror? It is a bulk after all __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-09-2006, 03:59 AM	#2
alex` New Member Join Date: Nov 2006 Posts: 14 Recipes: 0 Rep Power: 0	11/05/06 Workout A Squats 155 x 5 155 x 5 155 x 5 These felt real easy today, did them completley ATG, and am going to move up weight next time. Bench Press 155 x 5 155 x 5 155 x 5 Felt good, felt I could do a bit more but I am starting off a bit low as to not overload myself in the beginning. Deadlift 205 x 5 Once again a bit light, but I am going up next workout Dips BW x 8 BW x 8 Going to try a little weight on them next time

11-09-2006, 04:00 AM	#3
alex` New Member Join Date: Nov 2006 Posts: 14 Recipes: 0 Rep Power: 0	11/07/06 Workout B Squats 165 x 5(+10) 165 x 5 165 x 5 Squats were harder than last week, but I added 10 lbs and did 5 reps with pretty good form and ATG. Standing Military Press 95 x 5 95 x 5 95 x 5 The weight was pretty challenging but I squeezed out all of the reps Pendlay Rows 115 x 5 115 x 5 115 x 5 These were pretty easy weight wise, but I am still kind of iffy on the form so I started out a bit low. Chins BW x 7 BW x 5

11-09-2006, 04:55 AM	#6
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Hey Alex great to see you starting up a log. Good luck with it and I'll be dropping by.

11-14-2006, 02:59 AM	#7
alex` New Member Join Date: Nov 2006 Posts: 14 Recipes: 0 Rep Power: 0	Late update.. had a busy weekend 11/10/06 Workout A Squats 165 x 5 165 x 5 165 x 5 Did another workout with 165, and got the form down perfect for all 5 sets, going to go up to 170 next week. Bench Press 160 x 5(+5) 160 x 5 160 x 4 I failed on the last set, going to use the same weight next workout for this excercise Deadlift 225 x 5(+20) Good smooth 5 reps. Plan to add weight next workout. Dips BW x 8 BW x 8 Decided not to do weight w/ these, my shoulder feels a bit weird from the dips, slight pain/soreness.

11-14-2006, 03:08 AM	#8
alex` New Member Join Date: Nov 2006 Posts: 14 Recipes: 0 Rep Power: 0	11/13/06 Workout A Squats 170 x 5(+5) 170 x 5 170 x 5 Did 3 sets of 170 with pretty decent form, but I think it could have been a little better. I might stick with this weight for the next workout, I'm not sure yet. Military Press 100 x 5(+5) 100 x 5 100 x 5 I'm still not to familiar with this excercise. It's only the 2nd time I've done shoulders standing, and I think I was bending my back a bit too much on a few of the reps. Should I try to keep my back completly straight on this movement or should I bend it back a little? Pendlay Rows 125 x 5(+10) 125 x 5 125 x 5 Felt good, form could probably use a little work though, but I am starting to get it down. Chins BW+10lbs x 5(+10) BW+10lbs x 5 My first time ever doing weighted chin ups, they were hard but I got 5 reps out.

11-16-2006, 04:04 AM	#11
alex` New Member Join Date: Nov 2006 Posts: 14 Recipes: 0 Rep Power: 0	Thanks for all the comments.. Just got back from the workout today, so its time for a little update Workout A Squats 175 x 5(+5lbs) 175 x 5 175 x 5 Felt good, I went up in weight again in squats. Bench Press 160 x 5 160 x 5 160 x 5(+1rep) Bench is the only lift I am not easily going up on in weight on. Last week I failed on my last set on bench and only got 4 reps in, this week I got 5 reps for all 3 sets, so I am going to try to up the weight next week. Deadlift 245 x 5(+20lbs) Did this set with good form, and I am ready for more weight next week Dips BW+10lbs x 6(+10lbs) BW+10lbs x 6 First time doing weighted dips, I added 10 lbs and am probably going to go for another 5 next workout.

11-18-2006, 06:37 AM	#14
alex` New Member Join Date: Nov 2006 Posts: 14 Recipes: 0 Rep Power: 0	11/17/06 Workout B Squats 180 x 5(+5lbs) 180 x 5 180 x 5 Went up again in squats, every workout I feel my legs are getting stronger. Military Press 105 x 5(+5lbs) 105 x 5 105 x 5 I added 5 more lbs and I did the sets, but my form was definitley not the best on a few of the reps, gonna work on this harder next week. Pendlay Rows 135 x 5(+10lbs) 135 x 5 135 x 5 I am still trying to get my groove for this excercise. I did the reps fairly easily but I am not really feeling it working my lats. I guess I gotta work on my form more.

11-21-2006, 06:54 AM	#15
alex` New Member Join Date: Nov 2006 Posts: 14 Recipes: 0 Rep Power: 0	Workout A Squats 185 x 5(+5lbs) 185 x 5 185 x 4 I did all 5 but the last rep was slightly assisted so I didn't count it. I'm going to try this wait again next workout Bench Press 165 x 5(+5lbs) 165 x 4 165 x 3 Dissapointed that I failed on bench, I'm going to attempt the same weight next workout. Deadlift 255 x 5(+10lbs) The only excercise I didn't really struggly on today. I'm ready for more weight next workout. Dips BW+17.5lbs x 5(+7.5lbs) BW+17.5lbs x 5 Upped the weight on the dips, going to try to get more reps on this weight next workout. Today's workout was pretty shitty. I felt distracted from my sets, etc., hopefully next one is better.

11-23-2006, 04:49 AM	#16
alex` New Member Join Date: Nov 2006 Posts: 14 Recipes: 0 Rep Power: 0	Workout B Squats 185 x 5 185 x 5 185 x 5(+1rep) Completed 3 sets of 5 this week, and am ready for more weight next week Military Press 110 x 5(+5lbs) 110 x 5 110 x 4 It felt pretty easy at first, second set was alot harder, and I failed on the third. Going to use this same weight next week. Pendlay Rows 145 x 5(+10lbs) 145 x 5 145 x 5 Chins BW x 8 BW x 8

11-25-2006, 09:01 PM	#18
alex` New Member Join Date: Nov 2006 Posts: 14 Recipes: 0 Rep Power: 0	Workout B Squats 190 x 5(+5lbs) 190 x 5 190 x 5 Each set was hard as **, but I got all the reps for each one. Bench Press 165 x 5 165 x 3+2 spotted 165 x 3+2 spotted This weight was harder today then it was the previous workout, felt really tired, and burned out. Deadlift 285 x 2 My buddy loaded the wrong weight on the deadlift and I started my set, did 2 reps with what probably was terrible form and dropped it. Decided not to do anymore deadlifts, b/c I felt overworked Dips** I could not even do a single BW dip, definitley overtraining in play here, as I should be repping my BW + 20lbs or so. Overall it was a shitty workout, I felt really overworked and tired, I think I am going to take next week off and do some light workouts, let my joints, and CNS recover, etc.

11-25-2006, 10:10 PM	#20
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,978 Recipes: 0 Rep Power: 113	glad to see the progress. Just remember to keep progressing. As soon as you sense a halt in gains, switch of volume, intensity, kcals, or rest time. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn Sta