Jay Max Log (Switching from BB to PL and a place to BS)

@insertnamehere @Docd187123

I've been reading Practical Programming little by little (skipping around a lot) and I was thinking about doing the 4 day split with the TM it has outlined.
Monday Bench / OHP volume
Tues Squats / DL volume
Thurs Bench / OHP intensity
Fri Squats / DL intensity

Also I wanted to add barbell rows and weighted chin-ups/pull-ups one day and weighted dips another. I dont know if thats feasible for one and two what day would be best. The volume days I may be too tired and the intensity days I just dont know about.

Just wanted to get yours and everyone elses thoughts on this.

Truth be told it will be hard for me to only do 3 days. Im so used to doing 6 and right now all I do is gym, work. So a fourth day would be good.

P.S. I still have bambi legs from this morning.
@insertnamehere @Docd187123

I've been reading Practical Programming little by little (skipping around a lot) and I was thinking about doing the 4 day split with the TM it has outlined.
Monday Bench / OHP volume
Tues Squats / DL volume
Thurs Bench / OHP intensity
Fri Squats / DL intensity

Also I wanted to add barbell rows and weighted chin-ups/pull-ups one day and weighted dips another. I dont know if thats feasible for one and two what day would be best. The volume days I may be too tired and the intensity days I just dont know about.

Just wanted to get yours and everyone elses thoughts on this.

Truth be told it will be hard for me to only do 3 days. Im so used to doing 6 and right now all I do is gym, work. So a fourth day would be good.

P.S. I still have bambi legs from this morning.

Although I would prefer you begin with the basic 3day template for a few reasons you could do this 4day template if you wanted to. My reasoning for preferring the 3day first:

1) you're used to BBing training not strength and power training which places entirely different demands on the body. You'll be taxing and working different energy pathways glycolotic vs oxidative metabolism. It's not an either or really of which one you'll work but more shifting the continuum towards one vs the other.

2) when switching from 3day strength training to 4 day it takes a few weeks to adapt to it. Coming from a BBing background you'll be much less adapted even though you're used to 6days lifting. The lifting you've done up until now is different than what you will be doing.

3) doing the basic template will allow you to learn how volume and intensity work together to create progress better. You'll learn the program how it's originally intended which will then help you learn to program your future training.

There are ways to add to the 3day template to get you an extra day but If you want to keep the 4dAy I would

1) add dips to your volume pressing day
2) add rows to your volume pulling and squat day
3) add pullups and chin-ups to intensity pressing day either alternating week to week or adding the alternate one to the intensity squat/pull day.

There are other ways to do this and other lifts you may want to consider but for the first ~4momths or so while you're learning the program and adjusting your body to strength training you'll want to keep the KISS principle in mind.
 
I wasn't sure if you were running some kind of program for deadlifting that had you doing that rep scheme but if you were working up to a 1-rep max as INH stated you are warming up WAY too much.

This is true more so for deadlifts than any other lift as they really tax your central nervous system. I did some sumo pulls today as I want to take a few weeks off from conventional pulling before my next meet training cycle starts at the end of the month.

I did 15 t handle swings to get loose and then the sumo pull sets looked like this;
225x5, 275x3, 325x1, 375x1, 425x1, 455x1

Up to 375 was double overhand grip, the last two singles were mixed grip with all sets beltless. I had only planned on working up to 425 but added the 455 when 425 moved well. If I had planned to do 455 then my warm up sets would have been something like 225x5, 295x2, 355x1, 405x1, 455x1

The good news is your currently strong enough to do much more than 275 if that number was done after you did 3 sets of 5 at 245.

Try this next week. 5x135, 4x185, 2x225, 1x265, 1x305 if you feel like you still want to do more after this then do 2 or 3 triples at 245 following the top set.

That actually looks good as far as sets/reps. One reason I wanted to move towards PL is I like how the programs are set and ready to follow. Its still hard getting out of the BB mentality of reps and weights. Im getting there though.
 
Being hungry is a fantastic trait

It is. My questions was just how much can I really use to convert to muscle and how much will be fat. Even on AAS.

Also I remember you trying to figure out what to do about acne. What did you decide? Right now my back and chest look like Im half lizard half man.
 
The BB mentality can still be used to a degree for your accessory work but it isn't a good fit during a meet training cycle for the competition lifts.
 
Although I would prefer you begin with the basic 3day template for a few reasons you could do this 4day template if you wanted to. My reasoning for preferring the 3day first:

1) you're used to BBing training not strength and power training which places entirely different demands on the body. You'll be taxing and working different energy pathways glycolotic vs oxidative metabolism. It's not an either or really of which one you'll work but more shifting the continuum towards one vs the other.

2) when switching from 3day strength training to 4 day it takes a few weeks to adapt to it. Coming from a BBing background you'll be much less adapted even though you're used to 6days lifting. The lifting you've done up until now is different than what you will be doing.

3) doing the basic template will allow you to learn how volume and intensity work together to create progress better. You'll learn the program how it's originally intended which will then help you learn to program your future training.

There are ways to add to the 3day template to get you an extra day but If you want to keep the 4dAy I would

1) add dips to your volume pressing day
2) add rows to your volume pulling and squat day
3) add pullups and chin-ups to intensity pressing day either alternating week to week or adding the alternate one to the intensity squat/pull day.

There are other ways to do this and other lifts you may want to consider but for the first ~4momths or so while you're learning the program and adjusting your body to strength training you'll want to keep the KISS principle in mind.

Sold! Youre right about how different this is on my body. I know I can use the extra rest. I think after reading this I'll stick with 3 days and just progress from there.

I said it earlier. But I plan on going light next week and then getting into it the week after. Im going to get a good 5 and 1 rep max before then. Hopefully I can get some videos up. Im trying to find a good way to post them here for all to see and still not show to much of me. That way everyone can see when you guys tell me how much I need to fix :)
 
Also I remember you trying to figure out what to do about acne. What did you decide? Right now my back and chest look like Im half lizard half man.
I got some ideas from brutus. But after school shopping for my boys I'm broke :(

I bought some acne wash. One has salicylic acid the other has benzyl peroxide. I wash with both and swab with alcohol after I'm dried off. Trying my best to contain it. That's all I can do for now
 
I got some ideas from brutus. But after school shopping for my boys I'm broke :(

I bought some acne wash. One has salicylic acid the other has benzyl peroxide. I wash with both and swab with alcohol after I'm dried off. Trying my best to contain it. That's all I can do for now

Let me know how that works out. I really dont want to do accutane, but I gotta try something soon before it gets out of hand.
 
Let me know how that works out. I really dont want to do accutane, but I gotta try something soon before it gets out of hand.
Accutane from pharmacist isn't too expensive. Around $60 for 30 day supply. Of course you have to run a cycle of it. Which can last up to 6 months. So the whole shabang will be over $300. Then of course you have to worry about the ol liver
 
Accutane from pharmacist isn't too expensive. Around $60 for 30 day supply. Of course you have to run a cycle of it. Which can last up to 6 months. So the whole shabang will be over $300. Then of course you have to worry about the ol liver

Thats the problem. I already take meds for my illness. Plus the stuff im on now. Plus my cycle im starting soon. I dont want anything else in my system if I dont HAVE to have it.
 
It is. My questions was just how much can I really use to convert to muscle and how much will be fat. Even on AAS.

Also I remember you trying to figure out what to do about acne. What did you decide? Right now my back and chest look like Im half lizard half man.

If you're gaining weight slowly or not gaining at all don't worry about fat especially if on AAS. If they weight gain is 2lbs or more a week I would think about slowing it down a bit and using low calorie filling foods to help satiety.

Honestly though, this type of training will make use of what you eat. I've been eating more than I ever have almost and my body is transforming. My strength keeps going up and my body comp keeps improving. You'll find soon enough that you'll more than likely experience the same.

Sold! Youre right about how different this is on my body. I know I can use the extra rest. I think after reading this I'll stick with 3 days and just progress from there.

I said it earlier. But I plan on going light next week and then getting into it the week after. Im going to get a good 5 and 1 rep max before then. Hopefully I can get some videos up. Im trying to find a good way to post them here for all to see and still not show to much of me. That way everyone can see when you guys tell me how much I need to fix :)

Give it a solid run through with the basic program with little to no modification. Reassess at that point about what you need to modify. You can sub out cleans for Pendlay rows, you can add a very light 4th day for active recovery where you work on blood flow and not heavy weights or high volume. You could do a 4th conditioning day with some prowler or sled work, sledgehammer work, tire flips, hill sprints etc. The trick is finding a good dose response relationship to get the benefits without sacrificing recovery for your actual lifting.
 
If you're gaining weight slowly or not gaining at all don't worry about fat especially if on AAS. If they weight gain is 2lbs or more a week I would think about slowing it down a bit and using low calorie filling foods to help satiety.

Honestly though, this type of training will make use of what you eat. I've been eating more than I ever have almost and my body is transforming. My strength keeps going up and my body comp keeps improving. You'll find soon enough that you'll more than likely experience the same.
Bingo
 
Great log, great thread...Subbed!
Got the heavy hitters showing up. I'm to broken to PL but I've learned a ton so far. I just started Deads and squats again after not doing them in years due to back issues. The info that's in this log is fantastic!!! Great read guys!!! You're kickin ass Jay. You've been supporting me on my log so back at ya brother. Again, great log.
 
Great log, great thread...Subbed!
Got the heavy hitters showing up. I'm to broken to PL but I've learned a ton so far. I just started Deads and squats again after not doing them in years due to back issues. The info that's in this log is fantastic!!! Great read guys!!! You're kickin ass Jay. You've been supporting me on my log so back at ya brother. Again, great log.

Thanks Mel. I got lucky theres a lot of people on here who know what theyre doing and are willing to take time out of their lives to help me.
That and all the support you get here are what makes Meso great.
And thanks for coming over. I slacked hard on squats and dl for years. So Im way behind. But Im going to work my ass off to get where I need to be. Hopefully that means competing at some point. Maybe not to win, but definetly for fun and pride.
 
Thanks Mel. I got lucky theres a lot of people on here who know what theyre doing and are willing to take time out of their lives to help me.
That and all the support you get here are what makes Meso great.
And thanks for coming over. I slacked hard on squats and dl for years. So Im way behind. But Im going to work my ass off to get where I need to be. Hopefully that means competing at some point. Maybe not to win, but definetly for fun and pride.
We may both feel as if we're behind but the truth is that we're doing it. When you're coming back from an issue it's easier to make excuses and just say "well I do what I can do", but is that true?Most of the time it's us convincing ourselves we can't because it's easier and less scary that way and that requires NO effort. You're attitude and willingness to absorb the information given to you and apply it will quickly take you from "being behind" to being out front. Probably faster than you realize.:)
 
Today's Workout:

1st off, I slept like crap. I ate some duck for dinner but it had me up all night with indigestion. I was planning on taking today off but due to work I might miss the next few days, so I decided to go in.

Paused Flat Bench:
135 x 8 (warm-up)
225 5 x 5 (paused for 2 seconds each rep. Decided to split the 3 sec and 1 sec. Did pretty good until the last set. Only got 4 out of 5. I was not happy. The 225 is 75% of my 300 T&G max)

Weighted Dips:
Body Weight 1 x 10
45lbs 5 x 5 (gassed)

Weighted Incline Sit-ups:
10 lbs 5 x 10

Thats all. Doesnt look like much. I was gassed though.

Weighed in after my workout. I was at 219. Up about 6 lbs in 2 weeks. Looking at myself its probably 4 lbs of good weight and 2 of water / fat.
 
Off topic: Labido is a funny thing. I'll admit mine has been down since my 1st cycle. I still want it, but not to the point where it drives me like it used to. I kind of like having a lower labido. 99% of the time I get in trouble it involved a woman.
As long as I can get it up when I need to, I actually like not wanting sex 24/7.
 
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