Incredible Bulk

squat bench and deadlifts in one workout?!
i'd be throwing my guts up lol

MrGum

Well I only go to the gym once a week, the other times I train at home, so I have to make the most of it!
Mark

nowatchamacalit

Keep up the hard work Mr!

What distance do you run btw and what are your PB's?

MrGum

Thanks for asking!

I haven't been running for a while (do to with having too much work to do).

I have done two half-marathons (both about 1:41)
One Marathon (3:41)
And several fell-races.

When not training for a marathon, my normal "long run" is about 13 miles.

Mark

nowatchamacalit

OK so your 10k split is sub 45 minute?

MrGum

I haven't run a "10k" as such since 2000. I did in 45 and some change.

Are you a runner too?


mark

nowatchamacalit

I used to run a bit when I tore my bicep and couldn't lift weights.

Done three races and achieved not very impressive times.

10K PB is 50.39.

Started to get too thin, got the bicep fixed and went back to weight training.

Thought it helped in the gym though being a bit fitter.

nowatchamacalit

Can I ask if you want to be a bodybuilder or you want to gain strength for running faster?

MrGum

I'm not a body-builder. I want to get stronger (and a bit bigger) mainly because I like to lift weights and I've finally sorted myself out to train properly (instead of trying to lose weight and get stronger).

I'm hoping that the strength gains will help my running, but I'll settle for getting strong and running about the same!

Mark

MrGum

There have been a few changes lately to what I am doing, so I thought I'd post a kind of update.

Three sessions a week.

Monday (gym)
Lat Pull Down - German Volume
Squat 5x5
Bench 5x5
Deadlift 5x5

Wednesday (home)
Military Press 5x5
Floor Bench 5x5
Clean 5x5

Saturday (home)
Military Press 5x5
Barbell Row 5x5
SLDL 5x5
Squat 2x20

Diet
On Rising - water and vitamin c
am cardio
Breakfast 100g oats plus scoop protein
Snack 100g oats + pint water
Lunch tin of beans and 2 slices wholemeal bread
Snack nuts, fruit, scoop protein
Snack Lentil soup plus 2 slices w/m bread
Dinner Vegan meal (eg beans/pulses curry, tofu stir-fry etc)
Snack More food
Last Thing More food or scoop.

am cardio is 1 hour walk with the dog. Another hour in the evening. i haven't been running for a while, due to work pressure, but plan to run 3 0r 4 times per week

Sunday - Long
Tuesday - intervals
Wednesday - fell run
Friday - long hills

Okay, that's the plan.
mark

nowatchamacalit

5x5 routines are excellent for strength and power development.

5x5s are used by many different types of athletes looking to improve strength and power for their sport. Basketballers for instance rely heavily on this method.

5x5s are also often used by bodybuilders, because with strength and power over 5 reps, comes size.

The full-body workout you do on Monday is entirely acceptable, perhaps just not the generally favoured way to gain size and overall development for most bodybuilders.

This is because most would prefer higher-overall volume for each muscle group, and longer recovery in between each workout for these muscle groups.

However it is suitable for your goals, and with your subsequent workouts during the week, you have a variety of exercises that will assist towards developing balance in your physique.

Definitely consider wearing a belt MWF for sq, dl, military. The accumulative fatigue of these exercises on the lower back could wreak havoc. Especially as you have only one days rest in between each. It shouldn't be a problem if you train with care, aiming for technical rather than muscular failure.

Remember the impact from running really takes its toll on the lower back, and is at the core of all full-body movements.

You should be ok if you are mindful and don't train like a lunatic to absolute muscular failure, day in, day out.

With the bodybuilding-type diet you have there you should gain muscle mass.

If you didn't want to gain as much size as you should with a 5x5, but still gain strength, you could go for 1 rep maxes, and doubles, or triples. Powerlifters train this way because they want to be strong without being too heavy. 1 rep maxes have an impact on neuromuscular strength, doubles on muscular strength, and above that you are starting to talk about strength endurance - this is what a bodybuilder wants - strength endurance requires storage of extra muscle fuel, which is largely responsible for the increased size of the muscle.

The powerlifting moves you have in there should be at the core of any strength routine.

Your strength gains will help your running as long as you don't get too big in the process of gaining strength.

If you get bigger you will use more oxygen.

Faster runners are smaller.

However, as you said, you will settle for both equally, so this probably does not apply to you.

When you reach your ideal of being a super fit bodybuilder, or a pumped-up runner, you should be in good all round shape, as your bodyfat will be low, muscles full, you will be both anerobically and aerobically fit, and vascular.

This is like a kind of 'complete fitness' which is excellent ideal to aim for.

If you are running alot and intensely you will have to be very careful about the volume you place on your legs, especially quads and hams when you are squatting etc.

Stretch like there is no tomorrow, and if your legs feel weak before squats, do a feeler set before launching into them like a world record breaker.

Good luck, I am looking forward to seeing pics in a years time.

MrGum

Mant thanks for your response nowatchamacalit!

Thanks - I have spent a lot of time doing realtively pointless weights, but I think this plan will work.


I don't use a belt, but then when I train at home I can't go to total failure - no spotter! I train to near-failure. Also my lower back is pretty strong - I used to do a lot of good mornings.

I hope so

This would be a bit hard for me as I train at home quite a lot. I think I will stick with the 5x5 - not gonna get huge anytime soon .

Thanks - spent a fair bit of time tinkering with this and feel it's right now.


That's exactly my aim. I like the phrase "pumped up runner"!



Thanks again for your post - you've totally understood what I am aiming for.
Mark

MrGum

Barbell Row
5x5 43.5kg (weight has gone down a bit as I am doing them overhand now!)

Military Press
5x5 40kg (slight increase on wed's weight)

SLDL
5x5 85kg (without straps )

Squats
2 x 20 reppers on 58.5kg (1 up from last week).

Felt that I was working hard! Very happy to be able to train today!
(I was in A&E on Friday night with a very painful wrist - see blog if you want!)

Mark

MrGum

Weighed in at 12st 3lbs this morning.
Piling it on a bit! Might cut back on the bread again.
Mark

MrGum

Gym Day

Lat Pull Downs German Volume 59kg (57kg last week).

Squat 5x5 90kg (last 2 sets last week were 88kg)

Bench 5x5 63kg (didn't up the weight - consolidating )

Deadlift 106kg 5,5,3,4,4. (Grip was a bit of a problem).

After that I went and did some kicking and punching on the heavy bag.

Mark