Terry's 12 Week Bulk

Week 3 Update: I felt pretty good and strong this week. My routine has micro-periodizations - basically, the rep range decreases each week for 4 weeks before starting over again. I have always liked the lower rep ranges and this week I was working in the 6-8 rep range.

This week, I posted my highest weight and body fat % ever. I'm still struggling to be OK with that. The weight is good, but I'm not a fan of this increased BF. But, I know its all part of the game.


I was able to increase calories throughout the week. I'm still only getting 178g protein though, which as about 40g lower than my goal (my aim is 1.5g/lb) I'll start on the boiled eggs again, probably about 5-6 a day, in addition to my weight gainer shakes.


Here's the story of where that weight went. I saw good gains in my shoulders - in fact, my shirts are beginning to get a bit tight (my pants too, but lets not talk about that). I also posted good gains in my chest with smaller gains pretty much everywhere else.


Of course, this is my favorite spreadsheet While my current goal is to get bigger, getting stronger is a continuous goal of mine. I made it up to 295 on my deadlift. This is still 70lbs lower than my max last year, but a 20lb increase in the past week shows that I'm definitely moving in the right direction. My bench press fell rather dramatically. In the past, I have always "bounced" the weight off my chest when doing bench. Two weeks, ago I bounced for the last time (my sternum is still sore). Anyway, I did touch and press instead of bouncing. Needless to say, I didn't get as many reps.

Overall, I'm pretty pleased with my progress this week. I will keep an eye on weight gain next week, since a 2.8 lbs increase is really high. But, I won't make any changes yet based off of one data point. If next week shows a similar gain, I will reduce calories slightly. I also need to work on some shoulder mobility. I think its hindering me in my chest exercises. Looking forward to the 3-5 rep range next week! Happy Lifting.

Week 4 Update: I worked out in the 3-5 rep range this week. I really like the lower reps/higher weights but it is important to remember good form. Calories continued to increase, but so did my weight and body fat - both expected but its increasing too fast! Need to back off some and pay more attention to my macros going forward.


I hit 3280 average daily calories for the week from my goal of 3500. Unfortunately, I'm now realizing that 3500 calories (my goal for last year) doesn't work this year. Last year I was much more active than I currently am, plus I was a year younger. Now that I've had two weeks of "too much" weight gain, I will taper back down to about 3000 calories a day. I will also pay much more attention to my Macros from here on out, making sure I get enough protein. I think my high protein intake was part of the reason I had such a lean bulk last year. I also changed my macro ratios to 50% carbs, 30% protein and 20% fat. So, I will aim for 375g carbs, 225g protein and 67g fat per day.


Measurements were nothing special this week. Waist, calves and arms were the only increases with my shoulders and hips showing a decrease. Everything else was the same as last week. Hopefully, my nutrition changes will put me back in the right direction.


I had mixed progress on my lifts this week. I'm very happy to be back above 300lbs on my deadlift. Squat was a few lbs lighter than last week. No good reason, I just had a bad day on squats this week. I practiced my ATG squats last night. I've always been worried about going so low because of my bum knee. They felt pretty good and I think I will try to go that route from here on out. However, the lower squats are likely to be reflected in lower squat numbers until I get used to the new technique. Bench press is creeping back up, with good form this time, after I hurt my chest by bouncing it a few weeks ago. Still 11lbs down from this bulks 1RM, but its moving in the right direction. Good gains on Dumbell Row, 90 -> 96. I think that would be even higher if I remember to bring my lifting straps. those 80lb dumbbells are tough to hold in one hand and my grip gives out slightly before my back does at that weight.

Overall, it was a mixed week. I'm actually relieved that I get to drop the calories down since I don't enjoy the constantly full feeling that comes with so much food. I will am for a max of 1.5lbs per week weight gain from here on out, and even that is pretty aggressive gains. I don't care for the lower numbers on squat and bench press, but with the improvement in form, its a worthy trade-off. I'm back to 12-15 reps this week, hopefully I can translate those low rep PRs into high rep PRs. Happy Lifting!

Week 5 Update: What a switch! Last week I was working out in the 3-5 rep range. This week, I'm back up to the 12-15. Definitely see more of a pump in that range, and more DOMS. I still really prefer the 3-5 range, but its good to switch things around. Not a ton of movement this week in measurements or lifts (with a few exceptions). Not surprising as I rarely seem to hit new PR's after the low reps to high reps switch.


In response to my excessive weight gain the first 4 weeks (2.5lbs a week), I lowered my calorie intake in week 5. I may have lowered just a bit too much (300 calories), since I didn't gain at all this week. Interestingly, my weight stayed the same, but my Body Fat % did decrease. I will increase by 100-150 this week and see what that does. Also of note, carbs took the biggest cut this week, which could be the reason some of my lifts weren't all that great, though other factors were in play as well.


Measurements were mostly flat this week, with gains only in chest, hips (butt) and calves. Chest has been progressing quite nicely - my wife even commented earlier this week that I "have creases under my boobs"! Note - I've looked extensively and see no evidence of said creases


Lifts were also mostly flat this week with two notable exceptions - Bench Press and Squat.
Lets start with the "negative". Last week, after much research and advice, I decided to go to full ATG squats. I had been stopping at parallel due to the belief that it would be better for my bum knee. Besides all cracking and popping, there was no noticeable difference in pain or comfort with ATG squats in my knees. My lower back did feel very, very tight after them however. I purchased some lifting shoes which will serve to raise my heels and provide a much more stable platform. Hopefully, that, and getting used to the new technique, will make those squats feel much better this week.
Bench press was great! A few weeks ago, I switched to more controlled bench press instead of bouncing the weight. After three weeks with the new technique, I have made it back to and surpassed my "bouncing" PR.

This week is all about watching calories and finding that nice balance between weight gain and too much weight gain. Also, I want to try to squeeze in an extra squat day this week to continue working on the new technique and getting used to the shoes (which will hopefully be in by Wednesday Leg Day.

I'd be happy to send over the template. And/or, they aren't difficult to build. Excel does most of the work for you.

Currently, I'm putting on size. I'm still fairly lean, but expect to cut at the end of this bulk to get back below 10%. I've lifted on and off for a few years, but haven't been all that consistent with moves, new careers and getting my masters degree. Most of my knowledge comes from research. I worked as a correctional officer for a few years. The computers there only had access to government sites, so when inmates were sleeping, I spent most of my time researching fitness and nutrition on PubMed. So, while I have a good understanding of the mechanisms of muscle gain/fat loss, my experience is the gym is less developed.

I have a pretty in depth discussion going on over in the "Stronglifts for Hypertrophy" thread. All said and done though, being persistent is probably the most important factor and you did that. Would you have had better or worse gains if did something else? Who knows.. all you know is that what you did worked for you - and that's enough.