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**Log of FIRE: SI's Advancing Wendler MAN !!14282

FiremanSi private msg quote post Address this user
Whatttup Guys....

STILL Bulking.
Currently 183lb's, 6'3.5" after workout's.

Cals: 3500.

Changed Macros recently..

180-200p/450-470c/100f.

Find these macros SOOOO much easier on my Digestion.

ALSO.. I've been experience bloating problems lately.
I think it's the Quest bars i have DAILY... Needless to say i'm devastated.
Read if ur curious:
http://citygirlbites.com/blog/archives/10109

Lifts roughly-
Squat: 125kg (275lb) -> This will skyrocket soon i promise
Bench: 100kg (220lb) -> Still finding form here
Sumo: 172.5kg (380lb)
OHP: 55kg (120lbs)

Sitting about 13-13.5% BF.



Half-Natty Lighting in My new Pad.. haha.





Training:
Mon- Bench, Supplemental Ex (Inc CGBP)
Tues - Dead, Supplemental Ex(Paused Squat)
Wed- Liss & Mobility
Thurs- OHP, Supplemental Ex (Floor Press)
Fri- Squat, Supplemental Ex (Deficit Deads)
Sat- HIIT & Mobility
Sun- Full Rest Day

Learned alot from this:

http://forum.simplyshredded.com/topic/14253/page/1/dave-tate-on-accessory--supplmental-work-/#6
^^Brilliant lecture by Date tate.. it's settled my confusion on accesory and suppplemental work.
Hope you alll join my in this log, be honest, give ur 2cents and we can all learn.
Post 1 IP   flag post
Trev182 private msg quote post Address this user
In as always man!

Reckon your leaner than 13% though!
Post 2 IP   flag post
Frostshock private msg quote post Address this user
IIIIIIIIN! I dont think I've ever seen a goals portion to your logs
Post 3 IP   flag post
FiremanSi private msg quote post Address this user
Goals:

Short term-

Squat- 140kg
Bench- 110kg
Deadlift- 180kg
Press- 65kg
Post 4 IP   flag post
Hamer93 private msg quote post Address this user
In. Deffo leaner than 13 my man
Post 5 IP   flag post
FiremanSi private msg quote post Address this user
@Trev182 @Frostshock @Hamer93
Thanks guys.
Post 6 IP   flag post
tamere01 private msg quote post Address this user
In for gains and knowledge!

Agree with @Hamer93 you do look leaner then 13%
Post 7 IP   flag post
cardinal private msg quote post Address this user
Two greatest things to come out of Ireland:Murphy's and Si's logs.

Still looking lean as fook mate. I wish I had developed abs so my low body fat would translate into a more impressive mid section. I guess I'll just settle for chest striations and vascularity that creep people out haha
Post 8 IP   flag post
Perfidy private msg quote post Address this user
Always in for the Si Knowledge Train.
Post 9 IP   flag post
FiremanSi private msg quote post Address this user
@tamere01 Thanks dude.

@cardinal Hahaha... Don't forget Guiness and Leprachauns.

@xPerfidy Thanks man.
Post 10 IP   flag post
FiremanSi private msg quote post Address this user
Press Day Cycle 2 Week 1(OHP)
5's Week

-Foam roll, tfl, glutes, lats, front delts
-Modified limber 11
-Diesel crew/Bryce Band mobility

Press 531A

3x WUS ss with pull aparts

37.5 x 5,5,5,5,9 (Using last set as a plus set)

Floor Press: 75kg x4x5sets

Pendlay Row: 70 x 5 x 5 (Outside Shoulder Width grip, Jason Blahah said is best placement for optimal lift)

Paused Bench: 65kg x8 x4

Wide Grip Pull Ups: 7,7,7,6

Fluff:

Rolling OH tri Ext: 60kgx10x3
ss Rope Curl: 60x10x4

Single Arm Cable Face Pull:12.5kg x12x4
**these were AWESOME for rear delt and scapula contraction guys.. DEFO suggest them to mix it up with FacePulls.


Notes: Great workout, was training the misses at same time so it was a bit dragged out but everything felt great, voume wasn't too much and felt relatively strong.
Post 11 IP   flag post
FiremanSi private msg quote post Address this user
Ment to be Squat day..

Got invited Golfing with 2 friends.. 1st time golfing in bout 8month...
Needless to say i'm rusty as fock. Used to be good.
Still won but god damn is was desperate. haha.
Carried my golf bag,
Golfin took 4.5hours... APPARENTLY burned 1650cals....
I always think that is MADNESS.
BUT... I'm FOCKED after it i must say.
Gonna SMASH food, take an epsom salt bath and Kill squats tomorrow !!
Post 12 IP   flag post
FiremanSi private msg quote post Address this user
531 Squat Day Cycle 2 Week 1

-foam Rolling (10mins)
-Limber 11,Banded hip openers,

LB Squats 5's:

(Goal 85kgx5x5)
40kgx5, 60x5, 85x5x5


Deficit Dead:
(Deficit used was 2x20kg plates, No belt used
60x5, 100x3, 120x5x4, 125x5 (PR)
*No Belt

Block SumoDead Pulls:
100x3, 140x4x4

Power Shrugs Leaning into Rack: 90kg x10x4

Wide Pull ups:
Normally i'd do these but grip was FRIED...
WGPD: 70kgx8x4

Inc DB Row: 27.5kg x12 x4

Ab Rollouts: 4sec pause x8x4

Notes: No Belt was worn this day... I was FOCKED after block pulls, just pure fried.. think the golf yesterday and the house fire before the workout took their toll on me.
Great workout though... First time doing block pulls and i think i could've done more but was just taxed after deficits and squats.
Post 13 IP   flag post
FiremanSi private msg quote post Address this user
Changed my Training max's on wendler from 90% to 95%.... SRS.
Post 14 IP   flag post
FiremanSi private msg quote post Address this user
531A Bench Day Cycle 2 Week 1
5's Week

-Cardio LISS 130cals
-Dynamic stretches for bench
-Shoulder band routines
-Foam Roll lats and delts.


Paused Bench: 3x WUS ss with Band Pull Aparts
75kg x5x5sets

Supplmental Bench Exercise-
Inclined CGBP: 60kgx5x5

Assistance Exercises-

Seal Row: 30kgx8x4
s/s Lat Raises: 6kgx15x4

Seated DB Press: 20kg x 8,8,7,7
s/s Wide Grip Pull Ups: BW x 7 x 4

OHTriExt: 60kgx10x4
Rev Cable Curl: 30kgx15x4

Face Pulls: 55kgx15x4

Notes: Great workout. Tried Index Finger on rings bench press, bit of tension on wrists but felt good cause ROM was reduced which is the goal considering i have an 81" Reach. Need all the help i can get.
Post 15 IP   flag post
SRorhrbac0808 private msg quote post Address this user
What was your weight at the end of your cut 10 years ago? Do you even make gains?
Post 16 IP   flag post
FiremanSi private msg quote post Address this user
@SRorhrbac0808 Bout 3Fiddy. No gainz made EVER.
Post 17 IP   flag post
SRorhrbac0808 private msg quote post Address this user
Waaaa. So you haven't put on any mass yet? No one will
Know you until you put on the mass. You know this.
Post 18 IP   flag post
FiremanSi private msg quote post Address this user
Quote:
Originally Posted by SRorhrbac0808
Waaaa. So you haven't put on any mass yet? No one will
Know you until you put on the mass. You know this.

Haha.. Agreed. Long time Rohr bulk comin.. sour cream and cheese FTW.
Post 19 IP   flag post
SRorhrbac0808 private msg quote post Address this user
So you legit haven't put on a pound since your cut? Haha wow. I go home for a week and put on 11.4lbs.... All muscle and water though. As long as you're getting strong I guess that's all
That matters.
Post 20 IP   flag post
FiremanSi private msg quote post Address this user
@SRorhrbac0808 Haha i was just playing along bro sorry.
I finished my cut at roughy 171lbs...
Currently bouncing between 182-184lbs.. On 3500cals.
Post 21 IP   flag post
SRorhrbac0808 private msg quote post Address this user
Oh thank god. 10lbs is solid. And still diced! At this rate you can bulk for life!!!
Post 22 IP   flag post
FiremanSi private msg quote post Address this user
@SRorhrbac0808 Thanks my man. Means alot. I retain alot of my fat on lower back and sides.. front pics are deceptive.. haha.
Post 23 IP   flag post
Trev182 private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
@SRorhrbac0808 Thanks my man. Means alot. I retain alot of fat NOWHERE CAUSE IM A DICK AND TREVS JEALOUS haha.
Post 24 IP   flag post
Hamer93 private msg quote post Address this user
Surely that's the best place to retain yor fat! Lower back or feet
Post 25 IP   flag post
_RudeCrew private msg quote post Address this user
I'm in!
Post 26 IP   flag post
FiremanSi private msg quote post Address this user
@Hamer93 It's really not cause it gives u the evil love handles...
Post 27 IP   flag post
Dukenhiemer private msg quote post Address this user
Staying lean my dude! How in the hell can you handle your fats that high?! I can't shit for three days if mine are over 60g.
Post 28 IP   flag post
FiremanSi private msg quote post Address this user
@Dukenhiemer I don't know what it is dude.. but when i was bout 10weeks into my cut i switched from 60g fat to bout 75g and lowered carbs and it made a BIG difference in my physique and my moods were MUCH better and just more satiated also.. so when my carbs got close to 500g i said maybe it'll work for my bulk aswell and i can just get to the cals easier with higher fats and feel better on them. Too many carbs i was feeling bloated and like fat spillover. I know it sound mad but thats how it felt.
Post 29 IP   flag post
AarronStenner private msg quote post Address this user
Still looking lean man!
Post 30 IP   flag post
340630 500 30
destitute