Is it Bulking if I'm Already Fat? RB 2013 Journal

[RageBlanket Raw SHW 1526 Total Find all posts View Profile Close RageBlanket]

Question for the ages.

I haven't really done jack shit in terms of diet or training since mid-November. Life bit me in the fat ass, I had to regroup myself and the family, and now I think things are calm enough to resume training.

Last year I dropped weight working with Skip, and this year I plan to use the same diet that he set up for me initially. I might add some healthy fats to get cals up a bit, but I'll roll with it largely unchanged.

My goal right now is to get my strength back to my 2012 numbers ASAP, and get conditioning back on track as well. I'm going for gaining strength, mass if necessary, while trying to keep fat from increasing.

My plan-5/3/1 with either Triumvirate or Periodization Bible for assistance. I ordered a Prowler and acquired some big ass implement tires and will use those for conditioning work. I've put a couple eye bolts in one of the tires for rope and harness attachment to mix it up further. I probably won't do much "cardio" per se, most likely just warm up and cool down type stuff, and to loosen up on off days.

Here we go.

[RageBlanket Raw SHW 1526 Total Find all posts View Profile Close RageBlanket]

1/21/13

OHP
155x3
165x3
185x9

The one thing that stays pretty consistent for me is shoulder strength. Everything else may go to hell, but my shoulders are always solid.

BW DIPS
BWx15/15/10/12

ONE ARM DB ROW
100x15/15
100+red band x 12
The gym only has 100's, so I've got to get creative.

BW PULL-UPS
BWx5/5/5
Yeah. WTFE.

[RageBlanket Raw SHW 1526 Total Find all posts View Profile Close RageBlanket]

1/22/13
Tire flips
2x50 yds

Tire drag
1x50 yds

Tire push
1x50 yds

May not seem like much, but it was fucking ROUGH.

[-AJA14- Light-heavyweight Member Find all posts View Profile Close -AJA14-]

1/21/13

OHP
155x3
165x3
185x9

The one thing that stays pretty consistent for me is shoulder strength. Everything else may go to hell, but my shoulders are always solid.

BW DIPS
BWx15/15/10/12

ONE ARM DB ROW
100x15/15
100+red band x 12
The gym only has 100's, so I've got to get creative.

BW PULL-UPS
BWx5/5/5
Yeah. WTFE.

I am jealous of your Press. My pressing sucks balls. (bench or Overhead)

[RageBlanket Raw SHW 1526 Total Find all posts View Profile Close RageBlanket]

You can laugh at my squat & dead. Pathetic for a dude my size.

[nexa Intense Muscle Competitor Find all posts View Profile Close nexa]

I cant even real pullup n e moar

[nexa Intense Muscle Competitor Find all posts View Profile Close nexa]

Ps hows your back treating ya?

[RageBlanket Raw SHW 1526 Total Find all posts View Profile Close RageBlanket]

Ps hows your back treating ya?

Well...it's alright for the time being. I had a 2nd round of facet injections, started taking Cymbalta, and visit the chiro more frequently than I'd like.

I've coupled that with daily core and/or mobility work as well as stretching of my hips and hamstrings. Not sure which is working more effectively (kind of a chicken/egg scenario) but a combination of medical treatment and daily attention on my end has me up and about.

[RageBlanket Raw SHW 1526 Total Find all posts View Profile Close RageBlanket]

1/23/12

SUMO DEADS
285x3
325x3
365x7
I didn't leave any in the tank, but I did fully reset between reps. Dave Tate has convinced me this is the way, the truth and the light.

GHR
BWx15
+25x12/12/12

LEG PRESS
I didn't even count, so I'll say like 11ty billion pounds x 15/15/15

FRONT SQUAT
185x20
Yep, I'm a pussy.

[RageBlanket Raw SHW 1526 Total Find all posts View Profile Close RageBlanket]

1/25/13

BEEEENCH PRRRREEESSSS
205x3
235x3
265x10
May have to reset the max on this after the deload. I just stopped at 10 because fuck it, that's why.

BW PULL UPS
FATASSx6x4

DB CURLS (I just felt like it, work with me)
50x10x4

CGBP
185x20x2
On FYAH. I honestly hate training arms. I might be the only dude in the world, but I detest it like sickness.

Done.

[RageBlanket Raw SHW 1526 Total Find all posts View Profile Close RageBlanket]

I skipped squats this week because I'm a poo-say. Wife and I took a quick & dirty trip to Denver for her birthday to eat at her 2 favorite restaurants, so diet hasn't been clean for a couple days.

I'm sure there's some protocol that calls for a 2 day, mid week Skipload. So I followed THAT.

Also anxiously awaiting my Prowler, but it's like a 4 week lead time so I should temper my enthusiasm.

[Glyder Super-heavyweight Member Find all posts View Profile Close Glyder]

Nice work man. Strong pressing and deadn. You'll get back to where you wanna be pretty fast keep this up!

[RageBlanket Raw SHW 1526 Total Find all posts View Profile Close RageBlanket]

Nice work man. Strong pressing and deadn. You'll get back to where you wanna be pretty fast keep this up!

Thank ya! I'm hoping so.

Today, nothing. I feel freakin terrible. I went to work from 0600-1600 and couldn't hang on any longer. I'm hoping to get this chest/airway crap subdued by Monday. :rain:

[trucelt IM Moderator and Intense Muscle Competitor Find all posts View Profile Close trucelt]

Hey angry comforter

I am starting 5/3/1 for PL'ers, any insights you can share AND do you find Sumos easier on your lower back?

[RageBlanket Raw SHW 1526 Total Find all posts View Profile Close RageBlanket]

Hey angry comforter

I am starting 5/3/1 for PL'ers, any insights you can share AND do you find Sumos easier on your lower back?

Sumos-I have had (and continue to deal with) a LITANY of lower back issues. Doing deads sumo style does not aggravate my injuries in any way, at all. Additionally, as a long-torso short-armed guy I find the mechanics of the sumo to be much better geared to my frame.

As far as 5/3/1, I've found that it works for me most effectively the more closely I follow Wendler's advice in all aspects. Of course we will follow the training program, but I've realized the best results when I started incorporating prowler and hard conditioning work. It may not be for everyone (or their goals), but I've certainly seen the benefits in the way I train. Also-mobility work has been so key for me as well.

All of that may be common knowledge for an advanced lifter/competitor such as yourself, but it continues to be a revelation for me. I hope some of my ramblings made sense.