First off, I just wanted to say how truly bummed I am to hear that Wes Craven has passed away. I’m a huge fan of horror, and that naturally means I’m a fan of The Nightmare on Elm Street series, with my favorites, no coincidence, being the ones that Wes was involved with; parts 1, 3, and 7. Beyond NOES, he also had a hand in creating what I feel is the greatest horror film of all time, scream. An absolutely brilliant film that completely changed the genre. A complete masterpiece that I feel will never be topped. He left quite a legacy, and lived quite a life. Thanks for the nightmares, Wes.
Alright, on some brighter news, yesterday I unveiled that I’ve started a new workout plan. one that I so humbly call Caliber’s Powerbuilding Spectacular. I realized that I have some major goals in the strength game that aren’t being met, because I haven’t created a full-out plan, and jump from program to program every 3 months. Of course, i always want to get bigger, and need to stay the course with a program that’s going to ensure that as well.
Well, as before, I went back to my precious powerbuilding. I did some research, and read all about the 5-3-1 program, and found that it gave great results for a lot of people when it came to getting stronger. However, it was a 4 day program, with not much work, and i couldn’t have that. So, I took the principals of the getting stronger aspect, and apply that to the heavy compound moves I do at the beginning of each workout.
You take the 1 rep max of a lift, like my bench is 315, then you come up with 90% of that, which is 285 [rounded up], then for the first week you figure out 65, 75, and 85% of that, and do 3 sets, for 5 lifts, at those weights. On the final set, you do as many reps as you can. With the minimum being 5. The second week is 70, 80, and 95%, for 3 sets of 3, final set for as many as you can. The 3rd week the lifts go 5, 3, 1. At 75, 85, 96%. The 4th week is suppose to be a deload, but no way. I sit and write for 10 hours a day, I really don’t need a deload.
After the 5/3/1 lift, I do 2-3 compound lifts, for 5 sets of 10, at around 50% of my max for the first month, next month is 605, and then 3rd month is 70%. I then follow those up with some accessory work, like curls, triceps, delts, abs, stuff like that. Calves. What have you. Then I do a finishing set of FST-7. 7 sets, 10-12 rep range, rest period of about 10-15 seconds, regarding a weak point or whatever.
I’m gonna stay with this for about 6 months, and I’ve done tape measurements of everything, as well as wrote down all my maxes, to compare at the end. For sure I want that 315 squat, a set of 5 at 275 on the bench, a set of 5 on the pull-ups, and a 200lb OHP. I’d like to get 15 inch forearms, and a 52 inch chest. So, we’ll see.
Alrighty, let’s get it.
Pre-Workout: 24oz of Gatorade, 20g of Whey Isolate, 1g of Kre-Alkalyn Creatine.
Intra-Workout: 36oz of Gatorade mixed with a serving of Modern BCAA that has a profille of 8:1:1, and another shaker that contains 40g of Whey Isolate.
Squat – 160×5, 185×5, 210×10
So far I really like the 5/3/1 lifting, the early sets get you into the groove, and the final set that pretty much goes till failure really zaps you.
Rack Pulls [bar below the knee] – 135×10, 170×10, 155×10, 10, 10
I normally don’t do deadlifts or rack-pulls above 5 reps, so to do 50 reps along with the squats had my legs actually shaking.
Leg Extension – 115×10, 10, 10
Sitting Leg Curl – 115×10, 10, 10
I don’t rest much between these supersets, and that becomes kinda rough. Give that a shot.
Sitting Calf Extension – 140×10, 220×5, 140×10, 220×5, 140×10, 220×5
I do the light weight till almost failure, then the heavy stuff till failure. Those light/heavy sets are supersetted, by the way.
Ab Wheel – 6 reps
Oh, man. It’s been years since I’ve done this, and not only did I forget how bad it hurts, but how damn hard it is. so, I’m gonna have to ease into this.
Ab Chair – 130×8, 8, 8, 8
Post-Workout: 1g of Kre-Alkalyn Creatine, 20 minutes later 30g of Whey Isolate.