Jevarne's gaining phase log

Hey everyone its a been a while hope everyone's okay !

3rd of year uni is keeping me busy

bulking update

training:

Averaging ~194lbs now still hovering around 17% bf according to my scale

Since going into 3rd year of uni I had to change my training and diet.

training is now full body 3x a week

Monday- low bar squats, OHP, calf raises, lat pulldown, flat db press, machine row, RDLs, lateral raises, db hammer curl and db skullcrusher.

Wednesday- Bench press, weighted pull up, seated OHP (Fav), Leg press, db lunges, cable row, cable lateral raise, EZ bar curl and tricep pushdown.

Friday- Deadlifts(fav), hack squat, calf raises, incline db press, cable fly, v bar pulldowns, face pulls, single db lateral raise, db bicep curl and overhead rope extension

all compounds 2 sets 5-9 10-15 failure, isolations 2 sets 10-15 15-20 (OHP, bench, squat and deadlift wendler 531)

thoughts: switched to 3x a week as uni takes priority

finally found my squat groove and Im slowly getting strength back

Feeling like quads are not growing as I havent had quad doms in a while. hack squats are wrecking my knees no matter how high I place them, will swap for high bar squat , smith squat or low foot position leg press. filmed bench press for first time and saw the buttocks is rising off the bench upon concentric movement! trying out putting feet further back so less room for butt to move up. OHP is regressing over past 2-3 weeks but I have been training at my limits (deloading this week after 9 weeks). past 2-3 weeks some upper movements have just been maintained. deadlift form is now spot on and am at my strongest, pulled 220kg for single on friday to catapult my self into needed recovery lol.

Nutrition:

now at 3300kcals so a 100kcaldrop because activity has dropped i.e steps are down (10k to 6k daily average)and in gym 2 less days a week. kcals pulled from carbs. also switched apples for kiwis as kiwis are life

will probably update every 3 weeks, its hard to keep up with this and everyone's forums atm but I try

Hey everyone havent posted in a while, training has been going really well lifts going up form staying tight, muscle contractions on point. a change is Ive swapped my only bent over row variation for a machine variant as I find its easier to keep consistent form. today I had a PT session as a last resort for my squat. he told me that I was forcing a leaning position too much losing upperback tiggtness, after changing that my squat was more upright and had a lot of knee travel (I have good ankle flexibility) but he said I need sit down and back more. he then prescribed me with various posterior chain movements glute bridge, bulgarian split squat, reverse lunge and adductors as he believes my hams and glute are weak. I think I should incorporate what he's saying, dont want to be stuck in my own ways. he said sub squats for glute bridge, swap lunges for reverse and add the other two across either leg day. please share your thoughts on this guys would be much appreciated.

Have a good week everyone ✌

@Celine thanks for the link I can see now I wasnt hip hinging enough

man I know how much it sucks when you miscalculated the weight. but personally I find it worse when I loaded the machine/bb not enough as opposed to too much.

regarding the pull throughs: maybe this video can help https://www.youtube.com/watch?v=xZFRe50WzpM it is a really good tutorial by tony gentilcore

Hey everyone hope youve all had a good week of training

I certainly did numbers crushed on most movements

problem moves were my 2nd set of Ez bar curls 22.5kg on pull day I just ran out of energy and failed at when last time I got 20kg 14 reps. all other moves progressed. Push day thursday all moves progressed bar 1st set of incline db press just maintained.

Lower friday reset dealift max to 180kg and used straps and no belt (also forgot mini tripod) 140kg topset for 8 down set 107.5kg 12 no straps. using straps made the weight feel heavier not sure why I struggled. 2nd of hacks I messed up forgot to take a 20kg weight off one side and added 10kg on top of it did 40kg a side 1st set aim was 30kg a side 2nd so I ended up doing the same weight just lopsided lol I was thinking wow did I overreach in 1 week?! all other moves progressed. question on glute rope pullthroughs should legs be straight whole time or break at hips like romanian dl ?

was 191.2lbs 3 days in a row and dropped to 191lbs which actually makes me happy as I may be able to gain on more food 😉

Ive uploaded some squat footage in the training section would appreciate if anyone please has a look

What a lower session ! legs were rattling at the end. followed by 2 mile walk home 😅

Lower

Low bar squats techniqe work 20-60kg

smith squats 100kg 9 80kg 14

Db SLDLs 46kg 9 36kg 12

Db lunges 30kg 9 22kg 12

leg curls 61.3kg 12 12 12

leg extensions 45kg 12 12 14

Seated calfs 30kg 15 16 17

Abs...

notes:

with squats ive got it that I have to have a wide stance but was trying to hold onto vertical torso in fear of butt wink. last couple sets I found breaking at hips first slightly allowed me to get into more forward lean. previously with my more upright squats i dont think the bar was over midfoot and using hip drive on concentric leaned me over anyway (wasting energy).

Smith squats were rpe 8/9 new move until I get squats up to new tissue demanding loads.

everything else progressed however couldnt go all out on lunges and deadlifts due to straps causing pain cut my thumb a bit :/

since starting bulk abs I seem to cramp after a few reps.

Overall happy with session :)

Thanks for the feedback thats a good idea ive been meaning to get round to, will post todays squats here and in training section of forum

Sounds like you're getting there with squats but have you considered post a form check video in here, that way you can get feedback from us? Might help if there are any tweaks you need etc. Keep it up!

Hey guys,

deload did me wonders came into my session feeling much better. was very nervous before upper yesterday as the last time I had a deload 7 weeks ago I had food poisoning for a week ! so Ive never been in a surplus after a deload so was unsure if I could beat pre reload numbers.

Upper-Monday

Wendler OHP 47.5kg 10 32.5kg 13

Lat pulldown 83.6kg 9 66kg 13

Db flat bench 36kg 8 24kg 15

Incline row 30kg 7 24kg 10

Incline db fly 12kg 12 12 12 rpe 8 last set

Db laterals 10kg 15 6kg 20 rpe 8/9

Db skullcrusher 10kg 15 6kg 17

seated hammer curls 10kg 15 6kg 20

Db shrugs 46kg 13 40kg 15

notes:

great progression on a whole

OHP went up alot my target was 47.5kg for 9 to progress but pr'd by 2 reps and 2.5kg and 1 rep on first set

bench first set regressed, I messed about with more elbow flare on a few reps. Pr on 2nd set using my usual more tucked form by 2 reps.

wanted to give incline db row another chance but just dont connect with it. changing back to bent over db row (best contraction for me)

Got lower today and looking to try squats again its feeling a bit better just need a bit more torso lean without butt wink and Im good.

have a good one guys ✌

Thank you for the tip, I did leave reps in the tank and used a light load about 40% 1rm, Ive had back rounding issues and heard paused deads are hard to do with a rounded back

hey mate just a quick tipp for deloads. Its very good to focus on technique but don't change the variables to far.. like a pause deadlift with a slow negativ would be very challanging to me even with my usual deload weight. so i hope you make shure to leave 3 - 4 reps in the tank so you drop that fatigue ;)

Hey guys hope your all good

today was my deload lower session

I used it to work a lot on my deadlifts doing pause deadlifts and slowing down negatives.

Also the squat form quest continues I actually managed to find a form that was comfortable. I had to realise that my stance had to be wide no matter so that narrowed things down. also alot of sources said long femured people will be bent over a lot in squat but when i do that I get mad butt wink. Im comfortable with staying upright and a little more knee travel but not sure if its optimal

Hey everyone, hope you all started the week off strong

this week Im deloading as I feeo extremely fatigued and tired despite nailing hydration and sleep. continuing same routine just rpe 6-7

Today was lower and i decided not to give up on squats just yet. didnt feel any better or improve very frustrating. will be posting videos in training section please have a look guys would appreciate any help I don want to give up.

have a good day everyone ✌

Would not worry about the belt ;) I think its just a good tool for bracing and personaly to me for safety. But it has no effect on my form nor it provides more kilos on the bar so just keep what feels best for you ;)

Hey guys

Update for 1/09/17

Played with my sodium intake a bit by moving ~80% my sodium intake for the day preworkout. Added 2g table salt to pre meal and took soy sauce out my dinner :(

felt a little bloated in the gym (maybe wrong sodium source)

Lower

Wendler 5 3 1+ Deadlift 182.5kg 5 110kg 8

Hack squat 70kg 15 pr by 8 reps 55kg 13 pr by 5kg and 1 rep

Glute rope pull through 77.2kg 5 86.4kg 5 95.2kg 4 lost balance lol 77.2kg 20 was doing sets of 5 till failure to find weight for 5-9 set next time.

Single leg extension 20.3kg 12 12 13 pr

Standing single leg curl 4.5kg 12 12 12 these just dont fee right will switch to seated.

Calves on leg press 50kg 15 15 15

Deadlifts not been feeling good on top set past month (back rounding) over 160kg my back starts rounding a little. going to pull weight back and go no heavier than 160kg on next 5 31 + top set and beltless?

Feel in love with glute pull throughs great contraction. I have a big butt anyway so curious what will happen if I train it lol.

2/09/17

Off days on weekend, food will be freestyled a bit.

Hope you guys had a good week ✌

Thanks man will deffo try another week and go from there

If you really feel overreached yeah maybe consider a deload otherwise just give it another shot next session ;)

@KRISSI yeah I could have grinded 6 but my hips would have been to the ceiling, and I dont know it hit me out of nowhere (had 8hrs sleep) I tried to repeat the variables of my last bench session which was my very best. this is my 6th week of wendler so may need deload but other moves went up?

Take whats there and move on ;) good that you didn't sacrifice form just for the numbers. what caused the tiredness? maybe you can adjust for the next session ;)

Hey guys just finished a Push session

tiredness hit me out of nowhere b4 gym

Wendler 5 3 1+ week

......20kg bar felt like 25...

72.5kg 5 82.5kg 3 92.5kg 5.. ehhhhhh slight regression my 1rm goal said I needed 6 to maintain and 7 to PR

70kg 12 beat last 531+ week by 2 reps so haps

Seated BB shoulder press 40kg 13 pr by 5 reps 32.5kg 12 pr by 2.5kg and 2 reps. was furious on this becuase of bench and tbf its a new movement lol.

Incline db press 32kg 8 pb 20kg 12

Cable lateral (Jeff Nippard style) 15.9kg 14 9.1kg 20 pbs both both sets

Low to high cable fly 9kg 12 12 16

tricep pushdown 20.3kg 12 12 10 form last set was undesirable.

db skullcrusher 3kg 55

Good session overall but I wanted 92.5kg for 7 so much

Hey guys today was upper

btw food is still the same 3250kcal 190p 370c 7pf

I eat the same all week days

M1-125g oats, 25g pb 10g nutella, small apple

M2- (Pre) 100g pasta, can of tuna, mayo and sweetcorn. + Jam on toast a bit later

M3-(post) 100g banana, scoop whey, 20g honey shake

M4- 150g rice, 200g chicken breast, mixed veg, 2 eggs, tbs oil, soy sauce and bbq sauce

M5-140g low fat yogurt, 75g granola

Pull session went down today

added volume this week by adding 2 movements

Pull ups 20kg 8, bodyweight 11 numbers not progressed but form much better

Cable row 59kg 6 43.6kg 15 pr both sets

Vbar pulldown 79kg 5 felt horrendous 63.6kg 10 pr 2nd set

Seated high row 61.3kg 8 49.3kg 12 pr both sets

Lat pullover (new) 27.3kg 15 18kg 25 rpe 6-7 both sets

Face pulls 2 sets

Ez bar curls 32.5kg 8 20kg 14 pb 2nd set

Hammer curls (new) 14kg 5 10kg 13

db curl metabolite set 4kg 55 alternating 1 1 2 2 3 3.. till 10 crazy pump.

Overall happy with how session went good progress !

thank you I will try to get some of my footage up

You have to think about how to sit down 'naturally' in a straight line between your hips and most likely you'll find your perfect position.. I more so struggle with a good force-production bc my suqat is very hip-dominant..

Would be the best if you'd upload some training footage :)

@Niclas thanks, I also tried a wide stance toes forwad and feet angled and still felt very uncomforable, I may try to upload some of my sets in the training section. did u find it comfortable straight away ?

I'm pretty tall as well and things that helped me massively are a wider stance due to longer femors and wider hips and ankle mobility :)

Hello everyone,

Back from a very intresting lower session.

Squats 1hr of technique work (very unsuccesful)

Db sldls 42kg 17 34kg 16 pb both (also new relatively new move)

Db front lunges 28kg 9 20kg 18 pb both sets

Ham curls 59kg 12 12 17 pr by 5 reps was seriously angry on last set.

leg extsns 45kg 12 12 14 pr

seated calf raises 30kg 15 15 17 beat last week

Abs 2 sets

Seriously been struggling with squats over a month now tried every que stance foot angle and just cant get it. will have to swap for hack squat until I can be coached 1 on 1. Did want to get into powerlifting down the line so a bit stuck. Any sqaut tips would be great. Im 6 ft 5 with very long femurs

@Niclas thanks for the suggestion Ill give it a try !

I recently included EZ Bar BOR and I've had a great mind muscle connection on these. Maybe you enjoy them more than DB BOR :)

Hello everyone, hope you had a good weekend

Back from my upper session today progressed big movements and maintained the rest.

morning weight 192lbs (quite high for me, missed kcals on sat so had it sunday)

OHP (Wendler) 40kg 5 45kg 3 50kg 6 rpe 10 30kg 10, 12 rpe 10

Lat pulldown 83.6kg 8 66kg 13 Pb both sets

Db lateral raises 10kg 3x10

Flat Db press 36kg 9 24kg 13 Pb both sets (no 38's in gym so will have to skip to 40kg dbs)

Incline db row 30kg 9 22kg 12 not feeling this exercise will switch back to db bent over row

Incline db flys 14kg 3x12 these feel very hard since swapping dips for flat press 3 weeks ago

Incline hammer curl 10kg 3x10 swapped to upright seated position for last set as shoulders hurt in incline position

Incline db skullcrusher 10kg 10, 10, 8 switching back to progressing sets of 12 due to discomfort

Db shrugs 44kg 15 36kg 20 pb both sets

Overall great session today !

Thank you Celine, will keep going your right there's no need to rush adding weight as form comes before overloading

everyone has bad sessions from time to time, I also had one yesterday. don't worry or think about it, that would only make you crazy. As for Squats: better start with low weight and perfect form than the other way around! Weight progression will come for sure! stay motivated!

hey guys, currently walking home from lower session. didnt go as well as hoped

I recently started to record my deadlifts and squats

Deadlifts 172.5kg 8, 120kg 10 progressed but unhappy with form back rounding a bit.

lmSquats 3x8 55kg started squats from scracth month ago as form prior was far from optimal. currently struggling to find a form that Im comfortable with.

Hack sqauts 70kg 7 50kg 12 Pbs

glute rope pull through 40kg 8 50kg 10 40kg 12 new move so feeling it out no idea if form is good tbh

single leg extensions 3x12 20.3kg

single standing leg curl 3x12 4.5kg

calf press 50kg 3x15

all isos were maintained hadnt done them in 3 weeks or so

finished with abs wanted to get out quickly so stupidly did an all out set leg raises and had crazy cramps even while stretching it out.

Overall 6/10 session trying to stay motivated and improve

I forgot to mention I also did cable flies, cable lateral raises, skull crushers and tricep pushdowns as assistance 3x10-15 and 1x55 on db skullcrushers.

it is indeed a low volume high intensity approach which I wanted to try from following Josh Bridgman ( also how I found AJ) and I use "beyond wendler 531" for my first compound. for the following compounds I typically do 1 set 5-9 then 2nd set 10-12 amrap on both sets and isolations are 3x10-15. also trying out making some isolations 1 set 10-14 and 2nd set 15-20 amrap on both

my recovery is good atm and I'm steadily progressing in all movements since implementing this training style and enjoying it so far.

Following!! - So happy to have you dude. Like Ben said, this does sound pretty low volume, how's your recovery on this at the moment bud? :)

get after it!!

Following! Following a low volume style approach?