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Thread: NTBB's journey to gaining strength

  1. #1
    Wannabebig Member
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    Sep 2010
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    NTBB's journey to gaining strength

    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

  2. #2
    Wannabebig Member
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    Sep 2010
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    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
    Last edited by northtexasbb; 09-17-2010 at 12:32 AM.

  3. #3
    Wannabebig Member
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    Sep 2010
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    September 7th, 2010

    5/3/1 Squats

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

    Accessory work:
    Squats 5x10 135

  4. #4
    Wannabebig Member
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    Sep 2010
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    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

  5. #5
    Wannabebig Member
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    Sep 2010
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    September 10th, 2010

    5/3/1 Deadlifts

    Deadlift:

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

    Accessory:
    Back extensions
    3x8 bodyweight

  6. #6
    Wannabebig Member
    Join Date
    Sep 2010
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    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

  7. #7
    Wannabebig Member
    Join Date
    Sep 2010
    Posts
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    September 13th, 2010

    5/3/1 Squat

    Squats

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

    No accessory work
    Last edited by northtexasbb; 09-17-2010 at 12:45 AM.

  8. #8
    Wannabebig Member
    Join Date
    Sep 2010
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    8
    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

  9. #9
    Wannabebig Member
    Join Date
    Sep 2010
    Posts
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    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

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