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northtexasbb
09-16-2010, 11:07 PM
I started working out the first of august and have made tremendous gains in my overall strength in the short amount of time I have been working out. I have to say it is mostly due to just going to the gym everyday and trying to improve since I wasnt really following any program in particular. BUT now it seems my lifts have started to slow down so I have shifted to an actual strength program in hopes of hitting my short term goals.


Current Stats:
Height: 5'9
Weight: 260lbs
Bodyfat: 34%


My overall goal is to reduce my bodyfat and keep within 240-260lbs so that I can eventually enter strongman competitions.

August 1st Maxs were the following.

Squat - 225lb
Dead - 235
Push Press - 115lbs
Bench - 145lbs

Current Progress on Lifts:

Squat: 320x2
Deadlift: 335x3
Push Press: 165x3
Bench: 145x4

Goals by November 1st

Squat: 405+
Dead: 405+
Push Press: 185+
Bench: 185+

Body composition Goals by Jan 1st
-Drop down to 240lbs OR 28% BF

I am not doing a huge calorie deficit but instead have shifted to more natural and healthy foods in hopes that I can almost keep around the same weight but somehow drop my body fat.

I currently shifted and am doing 5/3/1 4x week along with conditioning work 5x a week mostly consisting of agility, speed, strongman style gpp (sled pulls, farmers walks, carry objects for distance ect...)

I keep another log at bodybuilding.com so I will be copying this weeks workouts into this one

northtexasbb
09-16-2010, 11:26 PM
September 6th, 2010

Bench 5/3/1

Bench:
bar x 10
bar x 10
95 x 5
115 x 5
135 x 8

Incline DB:
5x8 40's (easy)

Cable Flys:
3x8 60's

DB Rows:
3x10 70's

northtexasbb
09-16-2010, 11:37 PM
September 7th, 2010

5/3/1 Squats

Squats:
Bodyweight x 10
Bodyweight x 10
5x135
5x135
5x225
8x255

Accessory work:
Squats 5x10 135

northtexasbb
09-16-2010, 11:39 PM
September 9th 2010

5/3/1 Push Press


bar x 10
bar x 10
5x65
5x95
5x115
8x135 (rpr)

Accessory Work:
Push Press
5x10 95

seated 1 arm DB Press
3x8 35

Rope Tricep Pushdowns
3x8 100

northtexasbb
09-16-2010, 11:41 PM
September 10th, 2010

5/3/1 Deadlifts

Deadlift:

5x135
5x135
5x135
5x225
5x245
8x265

Accessory:
Back extensions
3x8 bodyweight

northtexasbb
09-16-2010, 11:42 PM
September 12th, 2010

5/3/1 Bench


5/3/1 chest


Bench:

bar x 10
bar x 10
5x95
3x105
3x125
6x140

Accessory Work:
DB Incline
3x8 45's

Cable Flys
3x10 95's

northtexasbb
09-16-2010, 11:45 PM
September 13th, 2010

5/3/1 Squat

Squats

Bodyweight x 8
Bodyweight x 8
5x135
5x135
3x225
3x245
8x270

No accessory work

northtexasbb
09-16-2010, 11:47 PM
September 15th, 2010

5/3/1 Push Press

Push Press

bar x 8
bar x 8
5x65
5x75
3x110
3x125
7x140

Accessory:

Seated DB Military
5x10 35's

5 minutes on elliptical

northtexasbb
09-16-2010, 11:49 PM
September 16th, 2010

5/3/1 Deadlift

Warmup:
5x135
5x135
3x155
3x185

Working:
3x225
3x255
9x285

Accessory Work:
Leg Press:
3x8 270

Leg Curls:
3x10 110

Conditioning:

DB Farmer walk:

80lbs each hand for 65 feet x3