Peb5048's first run at BP

[peb5048]

Wondering if you could answer those earlier questions but here is todays workout pretty pumped about it:

Warm up Bench (Barx10, 155x2, 185x2, 205x1, 235x1)
Bench Press 295x 3
w/ DB Pullover 70x 3
EDT BLOCK:
Incline DB Press (75) 5,5,5,5,5,5,5,5,5,5,5 (55)
Seated Cable Row (160) 5,5,5,5,5,5,5,5,5,5,5 (55)
EDT BLOCK:
Barbell Curl (80) 5,5,5,5,5,5,5,5,5,5, 5, 5, 2 (62)
Lying Tricep Ext (85) 5,5,5,5,5,5,5,5,5,5, 5, 5, 4 (64)

Crushed my last weeks reps, what do i do now?

[RobRegish]

Great workout!

I answered your questions in your other posts. Please see my answers in bold.

I'm unclear where you started on your EDT rep block total, but the recommendation is that once you've been able to increase that total by 20%, increase the weights 5% used on those exercises and start over.

Another option: Construct all new EDT blocks with new exercises to establish a new baseline. I typically do this once workouts 1-5 are over and the GLP phase has begun.

Keeps you fresh both physically and mentally!

[peb5048]

I'm not gaining too much fat, I am just wondering if I should go follow what the blueprint says and lower calories after 12 days? Also, what would be good recommended pre/post hitt cardio workout shakes? Thank you. I will post my leg workout tomorrow morning but I broke all my EDT PRs again and had a beastly 395x3 squat immediately followed by 225 x 3 SDL...You sure this plan isnt illegal? haha I'm just kidding, I LOVE IT.

[RobRegish]

I'd keep eating as is for another 3-5 days, then report back.

For pre-post cardio shakes... I favor doing HIIT in a fasted state. If you must, 5-10g of BCAA's before is a good idea. I don't personally do this b/c I don't feel any reasonable amount of HIIT burns muscle.

And that is GREAT news about your lifts going up! So happy for you...

[peb5048]

Alright sounds good, I'm thinking about doing sprints up the hill outside of my apartment and then walking back down for twenty minutes when I wake up.

Tomorrow I Deload, Since i have 96 hours after to recover I want to do my EDT blocks still, do you think I'll be okay?

[RobRegish]

Yeah that should be fine. Just don't over do it. De-load is there for a reason so just make sure you're well rested in all respects.

Peaking is the goal, and supercompensation should arrive on schedule provided recovery is well managed. Cardio is good. Too much cardio (too much of anything) is bad.

Listen to me, Mr. "too much" himself. When I'm the voice of reason, you know we're all in trouble

[peb5048]

Here are my two past workouts:

Warm-Up Squat (Barx10, 185x2, 225x2, 275x1, 305x1)
Squat (395 x 3)
w/ SDL (225 x 3)
EDT BLOCK (17 minutes):
Front Squat (135) 6, 5, 5, 5, 5, 5, 5, 6, 5, 5 (52)
Leg Press (450) 6, 6, 6, 6, 6, 6, 6, 5, 5, 3 (55)
EDT BLOCK (17 minutes):
Hyperextensions (45) 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6 (90)
Ab Machine (100) 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6, 6 (90)

Warm up Bench (Barx10, 155x2, 185x2, 205x1, 235x1)
Bench Press (255 x
w/ DB Pullover (65 x
EDT BLOCK (20min):
Decline Dumbbell Bench (85) 5,5,5,5,5,5,5,5,5,4,3 (52)
Lat Pulldown (140) 5,5,5,5,5,5,5,5,5,6,4 (55)
EDT BLOCK (15min):
Dumbbell Shoulder Press (60) 5,5,5,5,5,5,5,5,6,4,4 (54)
Upright Row (85) 5,5,5,5,5,5,5,5,5,4,4 (43)

These were m past two workouts, today I will DE-LOAD my legs. I have figured out my plan of attack also. I plan on keeping up my calories until GLP.

How should I fanangle my calories in GLP?

[RobRegish]

I hope those smilies mean new PR's ?

Keep those cals up until GLP is done. Once your new 1RM's are established, we'll re-evaluate and I'll make the call from there.

Nice work man, you're delivering the goods...

[peb5048]

Haha those smiles me 8's but it also does mean a new PR. Here is today's workout filled with more of those smiles

Warm-Up Squat (Barx10, 185x2, 225x2, 275x1, 305x1, 360xHold)
Squat (345 x 8 )
w/ SDL (205 x 8 )
EDT BLOCK (20 minutes):
Hack Squat (270) 5,5,5,5,5,5,5,5,6 (46)
Romanian Deadlift (225) 5,5,5,5,5,5,5,5,5 (45)
EDT BLOCK (15 minutes):
Calf Raise (300) 6,6,6,6,6,6,6,6,6 (54)
Russian Twist (45) 6,6,6,6,6,6,6,6,6 (54)

I have officially beat all my EDT ZONES by 20%, so the next time I perform them I am going to raise the weight by 5%.

I was thinking about lowering my calories a little after WORKOUTS 1-5 in order to get an official 1 REP MAX for squat and bench. I am currently doing the zig zag method (Training = 1.2 x 20 x BW = 3720)(Non-Training = 20 x BW = 3100)

I know after 12 days of the blueprint I'm supposed to lower them, what are your suggestions?

[RobRegish]

My suggestions are as follows:

1.) Please climb to the top of Mt. Everest with the biggest bullhorn you can find. Repeat as follows until your voice gives out:

"Please buy The Blueprint, you won't regret it"

I am kidding. Psyched for you man, really am.

2.) With respect to your calorie manipulation... it depends.

Are you gaining too much fat? If so..

A.) Zig Zag a few hundred calories lower on both days

Are you happy with your BF % and/or more focused on moving large iron objects and getting accused of using anabolics (my preferred strategy). Proceed to option B:

B.) Keep doin what you're doin'

[peb5048]

Im pretty sure I'm going to keep my calories up for now, I'd rather move large iron objects haha. I'll reevaluate each week on bodyfat. I'm not that worried because I feel I'll shed some during cruise and afterwards.

Does this sound good for my one rep maxes:

I bench pressed 255 x8, would 320 be a good goal for 1 REP
I squatted 345 x 8, would 450 be a good goal for 1 REP

[RobRegish]

I get 10lbs a push up to about 8 reps so your bench goal looks plenty realistic. The squat goal looks a bit high but who knows?

Shoot for Pluto man, so what if you only hit Mars? Or whatever that clever saying is I always mess up when I try to sound crafty...

[peb5048]

Do you think you could give me a good warm-up for a 320 Bench and a 450 Squat?

[RobRegish]

Have you seen this baby yet?

https://bodybuildingsupplements.com/phpB ... .php?t=441