Kyle's Journey To Getting Big!

[kyle21b]

Thought I'd give this online journal thing a go, hopefully some of you guys can help tweak my routine.

Bit of background,

Height: 5 foot 8
Weight: 78.5kg// 173lbs
Guess At BF%: 15-20

Lifts: Bench: 6 reps at 90kg, 1RM 110kg
Deadlift: 7 reps at 145kg, 1RM 190kg
Squat: 5 reps at 125kg, 1RM 145kg
OHP: 14 reps at 55kg, 1rm 75kg

Currently, I've just finished week 2 of my first cycle on Wendler's 5/3/1. Next week is a heavy lifting week.

I train Chest/Tri's on Monday, Back/Bi's Tuesday, Rest Wednesday, Legs Thursday, Shoulders Friday.

My Goals are to dramatically improve my squat (feels like a massive problem area) and get my deadlift up.

I've just recently started doing some strongman stuff eg. i've experimented with log pressing on a shoulders day or farmer's walk on legs day. Competing is a very long term goal, maybe a couple of years away yet, just thought it looked fun so gave it a go!

Hopefully, y'all can help me get to these goals!

Thanks a lot,

Kyle

[kyle21b]

Today's Session: Shoulders

5/3/1 Said For OHP: 45kg x 3,, 50kg x 3,, 55kg x 3+

The first two sets were easy and then got 14 reps out at 55kg. This has gone up massively, think the additional shoulder exercises i'm doing are helping this.


Shrugs using a 25kg plate, 5 sets of 15. Love this exercise

Seated barbell press. 60kg x 12 reps
70kg x 7 reps
75kg x 4 reps The last set was very difficult (think i may only do one press a session)

Front/Lateral raise superset. 10kg x 10 reps. 3 sets.

Upright row. 45kg x 8 reps
50kg x 5 reps
55kg x 4 reps

Tried out log pressing today aswell for the first time. Great exercise, gonna try and incorporate this from now on. Will probably do it when i'm doing a light OHP as the shoulders really began to feel the strain by the end of this session. Was only a light weight log press but even still.

Feeling good, looking forward to two days of rest now before a heavy benching session on Monday!!

[kyle21b]

Change of plan.

Got exams on Monday and Tuesday so chest is gonna be trained tomorrow. Hoping for at least 4 reps of 95kg on the bench. Gotta make those gains!

[kyle21b]

Chest and triceps done,, feeling dead!!

Barbell Bench 5/3/1 Week 3.
75kg x 5 reps
85kg x 3 reps
95kg x 4 reps

Hit my target, struggled through though. Very hard!

Incline DB Flies
18kg x 12 reps
22kg x 10 reps
26kg x 6 reps

Incline DB Press
34kg x 10 reps
42kg x 6 reps

These felt hard after the barbell bench, hence why it was only two sets.

1 Arm DB Press
30kg x 8 reps

This set was purely in to compensate for only doing 2 sets on the exercise before.

Decline Barbell Press
80kg x 15 reps
90kg x 8 reps
100kg x 3 reps

For some reason, this exercise is always strong and always push quite a heavy weight. Maybe my short arms give me an advantage!!

Tricep Dips
BW x 20 reps x 2 sets

Incline Skullcrushers (Using EZ bar)
35kg x 15 reps
50kg x 10 reps

Close Grip Barbell Press
50kg x 10 reps

Felt seriously tired in the triceps today, think doing the heavy pressing limited me.

Happy to hit my 4 rep target on 95kg bench and looking forward to week 4 of this cycle (maintenance week) before starting again with a heavy weight!

[kyle21b]

Now to revise all day. The joys of doing a Maths degree!!

[mattrugbymad]

I have about 4 inches height over you, and 10kg weight..... yet your lifts are so so so much better than mine!

Have you been training for a while? Damn I feel weak.

[Stickman]

ill be watching this one as ive just done a cycle on wendler and we seem to be pretty much the same strength wise and height wise (though your and inch taller) and im 12kg heavier. what assistance template you following or have you made your own?

[kyle21b]

Yeah matt, i've been training on and off for like 4 or 5 years now. But been especially hard over the last year. I started playing rugby at uni and realised i needed to put on some serious size!

Stickman, i've made my own. It tends to follow something along the lines of 3 sets, 8-12 reps then 5-8 then 3+. Each set getting heavier. Some exercises are different but generally that's how I train. I have to say that the 5/3/1 is definitely one of the more enjoyable programs I've tried.

[George641]

I think the body fat estimation must be well out? Again similar height and weight but I would guess I'm about 11-13%ish yet those lifts are quite a lot bigger than mine. Those sort of lifts are being performed by people at 78-80k with around 5-10% body fat?

[mattrugbymad]

I'm more or less the same, doing a masters, had to quit rugby because of the workload, so trying to bulk up now before I join a big boys (mens) team!

You should have no problem putting on some meat. What position you play?