Progress!

benverner · 10-24-2005, 01:59 PM

I'm half way through my 5x5 eight week semi-clean bulk. I posted it a while back and said I would check in. I do a simple push/pull/legs split and have increased my intake by about 1000 cals and 100+/- g's of protein. As of week 4 I am up 14 lbs, with a 1-2% increase in BF as measured by my caliper. I know it's not accurate but it gives me a line in the sand to measure from.

I started at 5'11" 200 w 14% BF and am now at 214 @ 16%. While that's all fine and good where I am most impressed are in my strength gains, coming from severe overtraining I've gone down to doing my complete split once per week with no more then 10 sets dedicated to any body part. My gains are like this so far:

Flat BB Bench 255 5x5----285 5x5
Inc DB Bench 85's 5x5---100's 5x7
Standing Military DB 50's 5x5---65's 5x5
Close Grips 155 5x5---200 5x5
Press Downs 140 5x5---180 5x5

That's what my push day looks like, it's been great to go up 5+lbs a week on every exercise, man was I screwing myself over with all that training. I'm shooting for the 8 week bulk but I will probably stay until I hit 230, then cut to 8-10% depending on my progress, then repeat the cycle again. I will post pictures before I begin my cut to chart progress, hopefully I end up around 215 with that BF% after my cut. I want to try and hold 230 @ 8%, this will be hard as I cycle 20-30 miles per day in the summer. I'd have to take in around 6000 cals to keep that.

I've been training off and on for around 12 years, I've never had results like this, guess I just needed the rest.

yes i know my militarys are weak, I have a broken vertebrae so I need to be very careful or I will go into a spasm for several weeks...you should see my squat!!! =) ha! pathetic!

**P-funk** · 10-24-2005, 02:06 PM

great job!

Tough Old Man · 10-24-2005, 02:46 PM

Excellent results. Keep up the hard work as it looks like it is paying off. I wouldn't aweat the little bit of bodyfat. It's a lot simpler to take off fat then it is to put on muscle. If you strength gains are going up, then your LBM is to.

Tough

10-24-2005, 01:59 PM	#1
benverner Catabolic Idiot Join Date: Oct 2005 Location: Baltimore Posts: 151	Progress! I'm half way through my 5x5 eight week semi-clean bulk. I posted it a while back and said I would check in. I do a simple push/pull/legs split and have increased my intake by about 1000 cals and 100+/- g's of protein. As of week 4 I am up 14 lbs, with a 1-2% increase in BF as measured by my caliper. I know it's not accurate but it gives me a line in the sand to measure from. I started at 5'11" 200 w 14% BF and am now at 214 @ 16%. While that's all fine and good where I am most impressed are in my strength gains, coming from severe overtraining I've gone down to doing my complete split once per week with no more then 10 sets dedicated to any body part. My gains are like this so far: Flat BB Bench 255 5x5----285 5x5 Inc DB Bench 85's 5x5---100's 5x7 Standing Military DB 50's 5x5---65's 5x5 Close Grips 155 5x5---200 5x5 Press Downs 140 5x5---180 5x5 That's what my push day looks like, it's been great to go up 5+lbs a week on every exercise, man was I screwing myself over with all that training. I'm shooting for the 8 week bulk but I will probably stay until I hit 230, then cut to 8-10% depending on my progress, then repeat the cycle again. I will post pictures before I begin my cut to chart progress, hopefully I end up around 215 with that BF% after my cut. I want to try and hold 230 @ 8%, this will be hard as I cycle 20-30 miles per day in the summer. I'd have to take in around 6000 cals to keep that. I've been training off and on for around 12 years, I've never had results like this, guess I just needed the rest. yes i know my militarys are weak, I have a broken vertebrae so I need to be very careful or I will go into a spasm for several weeks...you should see my squat!!! =) ha! pathetic!

10-24-2005, 02:06 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,625	great job!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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10-24-2005, 02:46 PM	#3
Tough Old Man Canine club CEO Join Date: Sep 2004 Location: baja calif, Mexico Posts: 6,933 Photos: 1	Excellent results. Keep up the hard work as it looks like it is paying off. I wouldn't aweat the little bit of bodyfat. It's a lot simpler to take off fat then it is to put on muscle. If you strength gains are going up, then your LBM is to. Tough