The Hypertrophy Power Chamber!

[Barrybolic]

Stats!

Training since 09
Age: 22
Height: 6'2"
Weight: 103.5kg
BF%: 9.7%

Bench Press: 150kg x 3
Squat: 180kg x 12
OH Press: 90kg x 6
Deadlift: 260kg x 1

I have TWO goals!
1) Drop down to around 98kg. Cheeeeese. Grater. Abs! I will have em...
- I am a former fat boy and this has been a goal of mine for quite some time. I've come down from like 25-30%BF and I aint satisfied yet!
2) Get strong as FUCK!!!
- I want to compete in a raw PL meet sometime early/mid/as often as possible next year. I don't want to just compete, I want to win the damn thing!

The plan? I saida FIVE THREE ONE BOOM!!
I've taken the 5/3/1 Triumvirate template and added a few extra things in there just for more arm and delt work. Overall its still a solid 5/3/1 plan.

Monday: Squat Day
Tuesday: Off
Wednesday: OH Press Day
Thursday: Off
Friday: Deadlift Day
Saturday: Bench Press Day
Sunday: Off

NOW LETS SHRED, GET SHREDDED AND LIFT THIS HEAVY. ASS. WEIGHT!!!

[Barrybolic]

5/3/1 - Cycle 1 - Week 1

Friday: Deadlift Day

Deadlift: Double overhand grip with straps.
145kg x 5
170kg x 5
190kg x 10 - Plenty left in the tank!

45-degree Hypers
5 x body weight x 10 reps

[Barrybolic]

5/3/1 - Cycle 1 - Week 1

Saturday: Bench Press Day

Bench Press:
100kg x 5
115kg x 5
135kg x 6

HS Chest Press:
5 x 80kg x 15

HS Pull-down: Narrow underhand grip.
3 x 180kg x 10

HS Row:
2 x 120kg x 8

Bi/Tri Superset: EZ-bar Curl (40kg) + Rope Push-down (55kg)
2 x 12/12

Medial/Posterior Superset: Seated DB Lateral (7kg) + Rear Delt Machine (50kg)
3 x 15/15

[Barrybolic]

Summer approacheth!!

Its Spring time now in South Africa. This weekend had beautiful weather! I finally got to catch some rays for a change. I've decided to hop back on diet. Let me get this shit out of the way NOW so that I can enjoy the Summer before it creeps up on me. I start tomorrow!

The Plan:
Training Days - 2500 calories - keto until post workout (7:30pm) when I'll chug down 150-200g dextrose!
Off Days - 1500-2000 calories - keto all day!

Fasted Cardio Monday-Saturday! 30-40 minutes medium intensity.

[Barrybolic]

5/3/1 - Cycle 1 - Week 2

Monday: Squat Day

Back Squat:
140kg x 3
160kg x 3
180kg x 8

Hack Squat:
5 x 80kg x 5

Lying Curl Curl:
32kg x 10
45kg x 10
45kg x 10

What a shite workout! Its like Cung Le flew out of someones ass, kicked me in the legs and then told me to squat. Felt weeeeak man!!!

Total Calorie intake for today has been around 2500.
177.5g Protein
155.1g Carbs (backload)
127g Fat

[-BLP-]

200gr dextrose , wow ,,, how do u fell ?

if keto 30gr oatmeal is enough

that amount will put u in n out of ketosis , n make very hard , might increase sugar addiction

i guese you felt weak since you process all that sugar ,,

go low glycemix complex carb n low carb of it , yams , oat ,,

[Barrybolic]

200gr dextrose , wow ,,, how do u fell ?



Haha I felt sick and then I had to call it a night and go to sleep. The insulin crash hit me hard! Very vivid dreams after all of that.

Thanks for the tip. I thought I'd follow more of a carb backload type diet rather than a strict keto all the way through. CBL would be low/no carbs during the day and load up on carbs at night post workout. I figured I'd keep my backload to just 150g carbs rather than the pretty crazy amount that is recommended in the book. I don't think I'll be doing dextrose again though...

[Barrybolic]

5/3/1 - Cycle 1 - Week 2

Wednesday: OH Press Day

OH Press:
65kg x 3
75kg x 3
85kg x 7

Chin-ups (body weight) + Seated Face-pull (25kg/35kg/45kg) ----- SUPERSET!
3 x 10/10

Incline Bench Press (60kg) + Dips (body weight) ----- SUPERSET!
1 x 10/15
1 x 10/15
1 x 10/8

BUGGERED!!! I had planned on doing a bit of biceps and calves at the end but I was starting to see stars so I dragged my unfit ass home.
I may have to think about doing calves on my off days. They are a weak point (the weakest) so I'd like to fit them in. Maybe I should train em first in the workouts.

Total calorie intake for today has been around 2400.
203g protein
105g carbs
123g fat

Today I got my carbs in from sweet potatoes and a hot chocolate.

[Barrybolic]

5/3/1 - Cycle 1 - Week 2

Friday: Deadlift Day

Deadlift: Double overhand grip with straps.
155kg x 3
180kg x 3
200kg x 10

Seated Cable Row: Double rep technique (1 rep = 1 rep + quick half rep)
65kg x 12
80kg x 10
97.5kg x 8

Reverse Fly Machine:
40kg x 15
50kg x 10
50kg x 8
50kg x 8


Deadlifts felt good but I think I need to strengthen my upper back. I felt like I was fatiguing in my upper back more than anything while my lower back and legs could keep going.

[Barrybolic]

5/3/1 - Cycle 1 - Week 2

Saturday: Bench Press Day

Bench Press:
110kg x 3
125kg x 3
140kg x 4

HS Chest Press: Reverse grip
60kg x 15
80kg x 12
80kg x 10

Standing DB Lateral:
20kg x 15
20kg x 12
20kg x 10

Rope Push-down:
30kg x 15
45kg x 15
55kg x 12
55kg x 10

1-arm Cable Extension: Supinated grip
20kg x 15
20kg x 12
20kg x 12

DB Hammer Curl: Both arms, standing
17kg x 20
23kg x 12
23kg x 12


Only 4 reps on the bench press? What in the faaaak was that!? I don't know if I've lost strength or if its just fatigue from the other sets.

[Barrybolic]

Yesterday's total calories = 2651
212.7g Protein
133.4g Carbs
126.9g Fat

[Barrybolic]

5/3/1 - Cycle 1 - Week 3

Monday: Squat Day

Back Squat:
150kg x 5
170kg x 3
190kg x 5

Lying Leg Curl:
30kg x 10
35kg x 10
42.5kg x 10
47.5kg x 7 RP 3
47.5kg x 5

Hack Squat:
5 x 80kg x 8

[Barrybolic]

The gym was PACKED tonight! Just no room damn room for anything. Balls on balls almost. I walked in and all the squat racks were taken (by squatters, those bastards!) so I couldn't start off with my planned 5/3/1 OH Press. Here is what I did!!!!

Tuesday: Shoulders & Triceps

DB L-Lateral (like an up-right row hybrid daywalker thing)
18kg x 15
18kg x 12
18kg x 10
10kg x 25

OH Press (YES!! Claimed it by the trow of my towel!!)
50kg x 12
70kg x 8
80kg x 7

Machine Fly (Pronated grip so thumbs facing in at the bottom and down at the top. Like a standing rear delt row, but this hits the medial and posterior delts quite nicely!)
20kg x 12
20kg x 12
25kg x 12
25kg x 12

Reverse Fly Machine (Pronated grip)
30kg x 25
50kg x 20
50kg x 17
50kg x 15

Reverse Fly Machine (hammer grip so like I'm clapping)
25kg x 30
25kg x 25
20kg x 25

DB Shrugs
25kg x 35
35kg x 25
35kg x 25

[Barrybolic]

I only got a chance to get a workout in today so I did both my deadlift and bench press to make up for the days I missed.

5/3/1 - Cycle 1 - Week 3

Deadlift: Double overhand grip with straps.
170kg x 5
190kg x 3
220kg x 5

Bench Press
115kg x 5
135kg x 3
150kg x 1

Damn pressing was hard as hell today!!! My tris were still stiff from the last workout so maybe it had something to do with that. I hit the target so I'm at least happy with that!

I might change to split around a bit next week because I'm not enjoying the template that much.

[Barrybolic]

Monday: Chest & Triceps

Incline Bench Press:
100kg x 10

Low Incline DB Squeeze-press:
3 x 32kg x 10

Pec Deck:
3 x 55kg x 10

Skull Crushers: Straight Bar
40kg x 12
40kg x 12
40kg x 10

Seated 1-arm DB OH Extension:
10kg x 15
10kg x 12
10kg x 12

Rope Push-down:
30kg x 20
40kg x 15
50kg x 15
50kg x 12

1-arm Cable Extension: Supinated grip
10kg x 20
15kg x 15
10kg x 15

Reverse Fly Machine:
3 x 55kg x 10

Triceps looked EPIC after this workout!! Can't wait to get leaner and hopefully see some sick separation!
Rest periods today were about 40-45 seconds. In and out...

[Barrybolic]

Took yesterday off due to an infection in both eyes. Squirt blasted my eye balls with antibiotic eye drops yesterday and today I feel good.

Tonight I declare war on deltoids!!! AHHH!!

[Barrybolic]

Today: Shoulders

Seated Hammer Press: Wide grip so it pushes outwards rather than straight up.
40kg x 20
50kg x 12
60kg x 8
55kg x 10
50kg x 8

DB Lateral Raise: Arms bent 90 degrees at the top, straight at the bottom.
3 x 16kg x 15

Military Press: Wide grip
50kg x 15
50kg x 12
50kg x 10

Lateral Raise Machine:
7 x 25-30 reps - Including partials/half reps

DB 6-ways:
3 x 4kg x 8

Standing Calf Raise:
10 x 12-15 reps

Ho. Lee. SHIEEET!!! Those 30 rep laterals were MADNESS!!! The deep deep burn....

[Barrybolic]

Yesterday/Saturday: Back & Biceps

Hammer Pull-down:
80kg x 8
85kg x 8
90kg x 8
95kg x 8

BB Yates Row:
60kg x 15
100kg x 8
100kg x 8
100kg x 8

Narrow Pull-down + Seated Machine Row:
80kg x 8 + 90kg x 8
80kg x 5 + 90kg x 8
80kg x 5 + 90kg x 8

Incline Lying DB Row:
28kg x 15
28kg x 15
28kg x 12

DB Preacher Curl:
20kg x 10
20kg x 8
20kg x 5
20kg x 5

Machine Preacher Curls:
30kg x 12
30kg x 12
30kg x 10

DB Hammer Curl: 1 arm at a time
3 x 28kg x 5

[Barrybolic]

I had a pretty weak workout today. I hadn't gotten much food in throughout the day so I'm hoping its just that and not that I've actually lost strength. We'll see next time. Also I couldn't get a flat bench so I did incline again today so I'll start the next cycle of 5/3/1 next time.

Monday: Chest & Triceps

Incline Bench Press:
100kg x 5
120kg x 3 - I can normally bang out 5 here.
100kg x 7
100kg x 3 or 4...

Seated Hammer Press Machine:
60kg x 20
75kg x 15
75kg x 10

Pec Deck:
80kg x 10
80kg x 8
80kg x 8

EZ Skull Crushers + EZ Close-grip Press: Low incline
30kg x 12 & 12
40kg x 15 & 10
40kg x 12 & 6
40kg x 9 & 3

Rope Push-down:
65kg x 6
45kg x 8
40kg x 8

1-arm Cable Extension: Supinated grip
20kg x 20
20kg x 18
25kg x 12

Dips:
BW x 15
BW x 12
BW x 10

Standing Calf Raise:
6 sets of 15 reps

I'll be playing squash 2-3 times a week in the mornings starting tomorrow so hopefully that will help with the cut.

[Barrybolic]

This morning I played about 40 minutes of squash. That was my cardio.


Evening WO: Biceps & Legs

Seated DB Curls + Hammer Curls:
-3 sets

DB Preacher Curl:
-3 sets

DB Preacher Hammer Curl:
-3 sets

Leg Extensions:
-4 sets of 8 reps

Squat:
100kg x 5
140kg x 5
180kg x 4 :(
140kg x 15 :)

Lying Leg Curl:
32kg x 8
55kg x 5
55kg x 5

[Barrybolic]

Shoulders:

Military Press:
60kg x 15
70kg x 11
80kg x 4

WG Up-right Rows + DB Laterals:
30kg x 15 + 10kg x 15
40kg x 15 + 10kg x 15
40kg x 12 + 10kg x 15
40kg x 10 + 10kg x 12

WG Seated Hammer Press Machine:
45kg x 15
55kg x 9
45kg x 12

Machine Lateral Raise:
5 x 25kg x 25 reps (including partials)

Standing Calf Raise:
8 sets total using a number of different intensity techniques. High reps!

Calves are toast!!! Twitching and cramping on the drive home. Damn hazard...

[Barrybolic]

Back:

Pull-downs:
70kg x 15
80kg x 12
90kg x 10
100kg x 5

Pull-ups:
BW x 12
BW x 10
BW x 8

Lying Incline DB Rows:
35kg x 18
35kg x 15
35kg x 12
35kg x 12

Seated Cable Row: Wide grip off the top pulley.
45kg x 15
45kg x 12
45kg x 12

Seated Row Machine:
3 x 90kg x 15

Reverse Fly Machine:
5 sets total for around 12-15 reps each.

DB Reverse Fly:
6 sets total for around 15-20 reps each.

Standing Calf Raise:
6 sets total for 15 reps each.

[Big Barry]

Today is Barrybolic's Birthday... So i'm bumping his thread!

Happy Birthday Bro!!!