Schmopey Bulks Up to Get Stronger

[Schmopey]

I realize I'm a bit late in getting this up, but I decided not to let my dislike for being late keep me from posting a challenge thread (which is part of why I didn't post a thread last challenge).

 

Main Goal: Get Stronger

 

Two challenges ago I said that I wanted to hit a Big 3 total (estimated from my 5 rep worksets) of 1000# by my 38th birthday on December 28. I realize now that that is not reasonable, largely in part to signing up for a 90-day body fat challenge at my gym (you can see the results of that here). I would still like to add 125 to 150 pounds to my Fall Brawl performance at the January event (too bad I can't make it to TTTT). Since I am down to around 16% BF, now seems like a good time to start bulking.

 

Eat: (Str +2, Con +3) Upon Waldo's advice over in the Bulkers' Support Thread, I have spent the last week eating just above what I think is maintenance. I'll do this for another week then up my calories by 250 for a couple of weeks. I'll see where I am after two weeks at that level and adjust from there. I am aiming for about a lb/week weight increase.

 

My current targets are: 2850 (net cal) 214g Pro/ 321g CHO/ 79g Fat

 

Do the Work: (Str +3, Cha +2) I've been in a pretty good habit of hitting the gym 3 times a week since January, so I just have to keep at it. I started StrongLifts at the end of February and am now at the point that I am doing 3x5 for almost all of the lifts. According to my last form check, I need to work on continuing to hit depth as I get tired. I will be working on that this week and not increasing weight on my squat until I get that squared away.

 

             Currently:                                         Target:

Squat:         215                                                 235

Bench:        172.5                                              190

OHP:           122.5                                              135

DL:              225                                                 280

 

Mobilize: (Dex +3, Con +2) I need to get in the habit of doing mobility work. I am aiming for 15 minutes on lifting days and 30 minutes on non-lifting days (Sunday is optional).

 

 

A bit late, but better late than never. So, off we go!

[Schmopey]

Updating this is going to be the real challenge this go around.

 

Week 1: Went pretty well considering I didn't get my challenge thread up until Saturday. The eating and lifting are going very well and well, respectively. I've been hitting my calories without being way over, and I only missed my protein one day (I was 3 grams under). I have almost totally failed on the mobility,  not too surpising, as it wasn't a goal until Saturday. I took measurements and will post them when I get home tonight.

 

Eating at what is supposed to be a small surplus is a bit challenging mentally after spending 10 months trying to lose weight. I could gorge on cookies, but I am trying to do this in a controlled manner. It is interesting that my weight hasn't really started increasing, and my waist has shrunk seemingly more quickly than ever.

[Schmopey]

Monday, week 2:

 

Weight was up to 211.6 in the morning, but it was water and waste, as I was back down to 210.3 this morning.

 

Workout:

Warmed up with five minutes of rowing

 

Squats: BWx10, 45 1x5, 95 1x5, 135 1x5, 175 1x5, 195 1x5, 135 3x5 (paused)

I did the ankle barbell stretch with 95# before doing the 95# squats. I really felt it stretching in my left ankle and calf. My left leg did not seem stable on the 175s and 195s; my ankle seemed to want to roll out. I decided that 215 would be a bad idea once I unracked it, so I put it back. I decided to do paused squats at 135 to work on getting depth with weight and keeping my chest up.

 

OHP: 45 1x5, 85 1x5, 105 1x5, 125 (5,5,4)

My legs were shot after the pause squats. I missed the last rep, because I couldn't keep my legs from shaking. I just had no stability once I got the bar half-way up.

 

DL: 135 1x5, 185 1x5, 235 1x5

Focused on keeping my back straight and tight as suggested by Gainsdalf over in my form check. Felt like I was able to keep my hips down at the beginning of the lift. These felt quite good. I'll have time to take more video for another form check on Friday.

 

Pull-ups: got 2 and 3/4.

[Schmopey]

Here are my measurements:

 

Using end of 90day challenge as starting measurements

11/03/13

Belly: 38"

Chest: 44"

Thighs R/L: 23.5"/23.25"

Arms R/L: 14.875"/15"

 

11/17/13

Belly: 37.5"

Chest: 43.75"

Thighs R/L: 23.75"/23.75"

Arms R/L: 14.25"/14.75"

[Schmopey]

Wednesday week 2:

 

Weight: 209.9 still not moving up

 

Workout:

Squats: BWX10, 45 1x5, 95 1x5, 135 1x5, 175 1x5, 195 1x5, 215 3x5; these felt pretty good, hit depth on all reps, widened my stance just a touch which helped, then added a bit of volume @ 135, because all nerds deserve a barbell 135 1x35

Squat volume: 11175

Bench: 45 1x10, 95 1x5, 145 1x5, 165 1x5, 175 3x5 these were good, still working toward previous high of 187.5

Bench volume: 5100

 

DB Row + SAPO + Curlz: 90# 2(5x5) + 55# 5x10+ 65# 5x10; the curlz really started to burn in set 3, used a touch of body english to finish up set 5.

Volume: 10500

 

Total volume: 26,775

 

May be paying for the extra squats tomorrow.

[Yellowjacket]

Good work so far!  Gotta love when the waist goes DOWN as you're trying to gain weight!  

[Schmopey]

Thanks Yj. A couple of mornings ago, I was tightening my belt and realized I was down another notch without trying. I've been eating 750 cal/day more for the past week and a half than I had been for the previous three months, and my waist has shrunk at about twice the rate. Bodies be strange.

[Yellowjacket]

No joke.  Not eating enough causes as many plateaus as eating too much.  Gotta find what works!!  

[Schmopey]

So, I read through this http://rebellion.ner...ve-that-shuttle and became inspired to do a whole bunch of push-ups 10 at a time. At this morning's weight (212.3), every 10 push-ups is 1273.8# for the Christmas Challenge. Not sure how to figure calories burned by all these push-ups, so I'll just eat some extra.

 

200 push-ups so far.

[Schmopey]

Calling it a night with 350 for 44,583#.

[bigm141414]

Calling it a night with 350 for 44,583#.

 

 

Did your arms fall off yet?

 

Also, while I am impressed as hell by this, damn you for not being on my team

[Schmopey]

Friday week 2:

Someone broke the InBody 520 at the gym, so I don't have body fat data. Hopefully, they'll get it back soon. Did get a weight: 210.9

 

Normal Workout:

 

Squats: 45 2x5, 95 1x5, 135 1x5, 155 1x5, 175 1x5, 195 1x5, 215 3x5 +1 Did better with these than last Friday. I took video and will update my form check thread. The +1 is because I lost count in my second set and did an extra after a bit of deliberation.

OHP: 45 1x5, 65 1x5, 85 1x5, 105 1x5, 125 3x5 These weren't bad at all. I guess the 350 push-ups yesterday didn't hurt my pressing.

DL: 135 1x6, 185 1x5, 225 1x5, 245 1x5 I think I did better with these as well. Also have video for form check.

 

Warrior Christmas Challenge Temporary Insanity:

I set up a circuit of DB Rows, Squats, Bench, and Deadlift doing 10 reps of each @ 75, 135, 135, and 155, respectively. I managed 5 rounds before deciding that I would have to lower the weights. I kept the DB Rows and lowered the others to 95 for squats and bench and 125 for DL. I managed another 11 rounds, because   . I couldn't do more, as I had to go pick my boys up from school.

When I got home and plugged everything into my spreadsheet, I was disappointed to see my total was 79,900, so I grabbed the largest dumbbells I could find in the house (8lbs) and started curling, my biceps being about the only muscle in my body willing to continue working. Did 325 curls with 8lbs in each hand to add an extra 5,200#.

 

With my morning workout, this gives me a daily total of 100,250 toward the challenge. That puts me at 182,991# for the week. If I can move tomorrow, I may try to do some push-ups; it would be pretty neat to hit 250,000 for the week.

[weirdquark]

Warrior Christmas Challenge Temporary Insanity:

 

With my morning workout, this gives me a daily total of 100,250 toward the challenge. That puts me at 182,991# for the week. If I can move tomorrow, I may try to do some push-ups; it would be pretty neat to hit 250,000 for the week.

 

Holy crap. Well, you sure are giving it the right title.

[Schmopey]

Surprisingly, I was able to get out of bed with no problems this morning. My legs, hips, and butt are only a little sore; everything else is pretty much good to go. I've already gotten in 40 push-ups, so it will be interesting to see how many I can do today. I need about 530 push-ups to put me over 250,000#; do them today and I can rest tomorrow. Though, I could definitely see myself pushing for 300K if I manage to break 250K today.

[wildross]

Surprisingly, I was able to get out of bed with no problems this morning. My legs, hips, and butt are only a little sore; everything else is pretty much good to go. I've already gotten in 40 push-ups, so it will be interesting to see how many I can do today. I need about 530 push-ups to put me over 250,000#; do them today and I can rest tomorrow. Though, I could definitely see myself pushing for 300K if I manage to break 250K today.

very nice

[Schmopey]

I think 400 push-ups are enough for today. That's another 51,168# for the challenge. Another 130 tomorrow, and I break 250,000 for the week.

[Schmopey]

Just finished my 130 push-up for the day. Another 16645.2# for a weekly total of 250,804.2#. That was made up of 55.04% from Iron and 44.96% from body weight. I'm done for the week. Not sure if I'll be able to do anything close to as much next week.

[Strawberry Squatcake]

Holy moly, my friend! So glad you're on my challenge team! I saw your numbers and had to congratulate you! Keep it up!

A quarter million pounds. Right? So unreal to type. Rawr!

[Schmopey]

Holy moly, my friend! So glad you're on my challenge team! I saw your numbers and had to congratulate you! Keep it up!

A quarter million pounds. Right? So unreal to type. Rawr!

Thanks, SS!

I'm not sure if I'll be able to keep those kind of numbers coming. Though, as my wife pointed out, I only have to work two days this week, and we are not cooking Thanksgiving dinner this year. If she is willing to let me spend the time in the gym, I might be able to get close. I'd really like to keep the body weight contribution below 45% of my total volume. Of course, this is only possible if my body keeps up. I am upping my calories this week, so it might happen.

[Strawberry Squatcake]

Thanks, SS!

I'm not sure if I'll be able to keep those kind of numbers coming. Though, as my wife pointed out, I only have to work two days this week, and we are not cooking Thanksgiving dinner this year. If she is willing to let me spend the time in the gym, I might be able to get close. I'd really like to keep the body weight contribution below 45% of my total volume. Of course, this is only possible if my body keeps up. I am upping my calories this week, so it might happen.

 

I know that feeling. With the shuttle challenge, there were so many days I was all, "I can't. I just cannot." Then I would. FWIW, I think I spent over a week recovering (meaning no workout) when that was over. So it does take its toll, even if you ignore it. 

 

Keep it up (at a sustainable, injury-free level)!

[wildross]

I know that feeling. With the shuttle challenge, there were so many days I was all, "I can't. I just cannot." Then I would. FWIW, I think I spent over a week recovering (meaning no workout) when that was over. So it does take its toll, even if you ignore it. 

 

Keep it up (at a sustainable, injury-free level)!

If you can keep it up, you should be one swole dude by the end of 6 weeks...

[Schmopey]

Monday week 3:

 

Weight: 213.0

 

Workout:

Squats: 45 1x10, 95 1x5, 135 1x5, 155 1x5, 175 1x5, 195 1x5, 217.5 1x4, 135 2x20; may not have been fully recovered from last week, major form break on the third rep @ 217.5, managed to correct on 4 but took too much out of me, dropped to 135 to get some volume

 

Bench: 45 1x10, 95 1x5, 145 1x5, 165 1x5, 177.5 3x5

 

DB Row + SAPO + Curlz: 90# 5x5, 60# 5x10, 60# 5x10 increased SAPO for the first time in a while, decreased curlz cause the 65# bar was being used.

 

Volume: 26,132.5

 

Due to the holiday, I don't have to be at work as early as usual for a Tuesday. I am thinking about hitting the gym instead of sleeping in, as sleeping in doesn't seem to work for me anymore. What lifts could I do that wouldn't interfere too much with recovery for squats on Wednesday? I am thinking shrugs and calf raises; anything else?

 

Oh and I upped my net calorie target to 3100.

[Schmopey]

Didn't make it to the gym this morning. I was actually able to sleep in until 5:30AM. I did push-ups throughout the day at work instead; 200 push-ups at today's weight of 212.5 yields another 25,500# for the challenge.

 

I've planned out 60,005# for tomorrow at the gym. Should be fun!

[Schmopey]

Day off of work, so extra time for the gym.

 

Weight: 210.9

 

Squats: 45 2x5, 95 1x5, 135 1x5, 155 1x5, 175 1x5, 195 1x5, 217.5 3x5; felt much better than Monday, eating actually seems to make a difference

 

 

OHP: 45 1x5, 65 1x5, 85 1x5, 105 1x5, 125 1x3, 127.5 3x5

 

DL: 135 1x5, 185 1x5, 225 1x5, 255 1x5; these felt good, I focused on keeping my back locked straight and cued pushing through the floor instead of picking up the bar

 

Then I added volume:

 

Did 6 rounds of squats, deadlifts, calf raises, and shrugs all at 135#x10 before my left calf started really complaining.

 

Did 5 rounds of squats, deadlifts, DB rows, SAPO, and curlz for 10 reps at 135, 135, 90, 60, and 65#, respectively. I should have continued with the shrugs to put me over 75K.

 

After all was added up, 71,925 pounds were moved in 2 hours, 50 minutes.

[Schmopey]

Friday week 3: Day after Turkey Day

 

Wt: 216.9 I barely drank any water yesterday, so my body decided to hold on to it all.

Squats: 45 2x5, 95 1x5, 135 1x5, 155 1x5, 175 1x5, 195 1x5, 220 3x5; not too shabby

Bench: 45 2x5, 95 1x6, 145 1x5, 165 1x5, 180 3x5; eazy peazy

 

DB Rows+SAPO+Curlz: 90 5x5, 60 5x10, 65 5x10

 

volume: 23545

 

Time once more for Volume Insanity:

 

Did a dozen circuits of:

Squats, 135x10; deadlifts, 135x10; shrugs, 135 x10; bench, 95x10; and DB rows 75x10 (each arm)

 

volume: 78000

 

Total Volume: 101545# moved in 2 hour, forty minutes

 

I am sort of glad that I don't have any more days off work scheduled during this challenge. Not sure my body can take many more days like this. Though, I guess I have held up pretty well so far.