[UPDATE 1: 6 week progress report here Biggest Guy in Class: How to Rebuild a Monolith - #36 by tinkertailortanker]
[UPDATE 2: 2 months in and I’m forced to make some changes. Biggest Guy in Class: How to Rebuild a Monolith - #45 by tinkertailortanker]
[UPDATE 3: 27/08/20, about 11 weeks in. Physique update and a decision is made. Biggest Guy in Class: How to Rebuild a Monolith - #78 by tinkertailortanker. New plan here Biggest Guy in Class: How to Rebuild a Monolith - #97 by tinkertailortanker]
[UPDATE 4: 27/12/20 Results after a 17 week cut here Biggest Guy in Class: How to Rebuild a Monolith - #368 by tinkertailortanker, and a new plan of attack here - BBB Beefcake time! Biggest Guy in Class: How to Rebuild a Monolith - #388 by tinkertailortanker]
[UPDATE 5: 14/02/21 Time to build a monolith! Biggest Guy in Class: How to Rebuild a Monolith - #477 by tinkertailortanker]
Recently I posted here on the forums asking for advice on training, and some very helpful members were kind enough to help me out. One of the recommendations was that I start a training log, so here I am. I’m going to try and update it regularly and stick to my routine as best I can. Please leave any feedback, criticism or questions below, I’m excited to hear what you guys think of my plans
About me
-Late teens, experience in sports and exercise, but limited exposure to structured weight training. I’ve picked up a barbell before but haven’t gotten much further! Hopefully it’s time to fix that.
-Stats:
a. Physique measurements (all flexed, cold, first thing in the morning, unless stated otherwise)
Weight: 175 lbs
Height: 5’8"
Estimated body fat: 20%
Shoulder width (using the technique in Dr. Darden’s article): 20 3/8 inches
Shoulder circumference: 48 3/8 inches
Chest: 44 1/2 inches
Waist: 34 1/4 inches (relaxed and let out)
Hips: 39 1/2 inches
Leg: 22 1/2 inches (halfway up quad)
Calves: 14 3/4 inches
Arms: 14 5/8 inches
b. Lifts
Squat: 126x9 (estimated 1RM: 163 lbs)
Bench: 135x3 (est. 1RM: 145 lbs)
Deadlift: 225x5 (est. 1RM: 255 lbs)
OHP: 121x1
Chin ups: 4
Pull ups: 3
(N.B - these are only current approximate estimates. I list them only to give an impression of what sort of level I’m at. Yes, it is quite a low level! Numbers have been converted to lbs for the convenience of the reader - my training log will be using kg for the most part.)
What are my goals?
My goal is to add muscle mass while keeping my body fat under control; I will know that I have achieved this because I will look massi- ah, I will be able to see visually and through my measurements that I have succeeded. One goal I want to reach, as a first milestone, is to reach 16" arms, ideally within about 6 months or so (realistic or not?). Adding strength is desirable, but not the primary goal - that being said, I know that adding strength will be my main method of progressive overload especially during my first few years.
That being said, I would like to reach Dan John’s “Big Blue Club” strength standards in the big lifts - 205 bench, 255 squat, 315 deadlift, 115 OHP (already achieved, God knows how - working towards 135 OHP).
I’m also going to be attempting to use my DB pullovers, performed in a “breathing” style, to expand the ribcage. Whether this is possible or not is quite debatable. While I’m currently convinced that the ribcage can expand over time (e.g in COPD patients), I’m not sure whether you can do it through exercise. However, it’s worth a shot, especially at this age, so I’ll give it a go.
My training
I am going to be training 3x a week (mostly Sat/Mon/Wed) using a whole body split. My program:
Workout A
Squat 3x6-8 (superset w/ light DB pullover)
Bench 3x6-8
DB fly 3x12-15
Rows 3x6-8
Chins 5xAMRAP
Pullovers 3x10-12, focusing on breathing and stretching
Curls superset w/ skullcrushers 3x10-12 each
Workout B
Squat 3x6-8 (superset w/ light DB pullover)
OHP 3x6-8
Lateral raise 3x12-15
Deadlift 1x5-7
Chins 5xAMRAP
Pullovers 3x10-12, focusing on breathing and stretching
Curls superset w/ skullcrushers 3x10-12 each
I plan to progress using a “rep goal” system - that is, upon reaching a certain total number of reps, I will up the weight 5 or so pounds (2.5-5 kg depending on the lift), less for isolation movements, and begin the process again. For the squat, bench, OHP, and BB row I will be using a rep goal of 24 - when I get a total of 24 reps from all 3 sets combined, I’ll up the weight and then work towards 24 again. Arm work, I will use a rep goal of 30. For the deadlift, I’ll work up to about 7 or so on my work set. The DB fly and lateral raise, I plan to work towards increasing the reps up to about 15 and then making the exercise more difficult with shorter rest times, slower tempo, more sets etc. Adding weight will be difficult due to my limited equipment (I’m training at home).
For chin ups, I plan to work towards being able to do sets of 12 or so, at which point we can experiment with adding weight. Currently, I am using 5 sets because of the low number I can do, so that I can get enough volume. That will hopefully change later; again, we’ll cross that bridge when we get to it! I’m also working on my chin up/pull up ability by doing a few every time I walk past the bar.
Rest times: 2 minutes for big compounds and chins, 1 minute or so for everything else.
I’ll probably use about 5 minutes every morning to do some light ab work (sit-ups etc) and some chin ups, maybe some resistance band face pulls etc. Bit of fluff because hey why not lol. Get the day started on a good note!
Nutrition, sleep, and miscellaneous
Nutrition and sleep will be optimised as best as I can. Currently I’m not planning on following a set nutrition plan, but I am focusing on eating clean, sticking to whole nutritious foods and skipping the obvious crap. No supplementation yet, we’ll fine tune that stuff when it’s needed.
Sleep is a problem as a student. I don’t party or game at all, I’ve phased that out completely, so I’m not staying up late wasting my time as such. However, sometimes all the work and assignments do drag on longer than I’d like. (Frankly making time to train is tough too, it’s a very demanding course, but there are people who have it worse than me so I can’t complain!) I always try to get to bed as early as possible though, and I try and make up for any lost sleep on the weekends.
Sport has been affected by the current covid crisis but it’ll be getting started again soon, so I’ll add my sport training sessions to the log as they come up.
And I think that pretty much sums everything up… have I missed anything? I am keen to learn as much as possible, so please do leave any feedback or comments below.
Let’s get cracking!