NTBB's journey to gaining strength (advice welcome)

[NorthTexasBB]

I am always willing to listen to people that are stronger then me and know a great deal about lifting since I am very new to it and trying to gain as much strength as possible.


Right now I just finished a 6 day split which I am not moving into more of strength cycle for the winter in hopes of setting new pr's every week (gotta love noob gains).

My main focus at the moment is to get all my numbers up to the point where I can switch to 5/3/1 but at the moment I feel since I am new I can stick to a more 5x5 or 3x5 style workout until my numbers begin to get higher and fatigue becomes more of a factor.


So until then I will be doing a 3x5 style workout which I hope to incorporate strongman style workouts/cardio on OFF days.


I am always looking for advice when it comes to modifying my workouts to make them better.


Day 1:
OHP/Squats/Pullups
Accessory Work

Day 3:
Chest/Deadlifts/Squats
Light Accessory work

Day 5:
Squats/OHP/Pullups
Accessory Work

Like SS I will alternate between chest and OHP every week so both get equal love.

Accessory work will be mostly catered to OHP and Chest since those are my Weak"er" lifts and since I am already squating 3xs a week I dont feel I need any additional work just yet.

Chest:
Incline DB 4x5
1 arm DB bench 4x5

OHP:
1 arm DB Snatch 3x5
DB Military: 3x5

[NorthTexasBB]

Started August 1st so I will be updating my log from entries in my workout log on bodyspace.


August 1st Maxs

Squat: 225
Deadlift: 235
OHP: 115
Bench: 145

So as you can see I have alot of work ahead of me but I have some lofty goals in hopes that Muscle Memory will help me out along the way.

November 1st goals
Squat: 400+
Deadlift: 400+
Bench: 200+
OHP: 175+

[NorthTexasBB]

Monday August 2nd, 2010

Squats:
5x135
5x135
5x155
5x185
5x185
5x185

OHP:
5x45
5x45
5x65
5x95
5x95
5x95

Bent Over Rows
3x5 100

[NorthTexasBB]

Wednesday August 4th, 2010


Squats
5x135
5x135
5x175
3x5 190

Deadlifts
5x135
5x155
5x185
2x5 205

Bench Press
5x45
5x65
5x85
5x105
5x110

[NorthTexasBB]

Friday August 6th, 2010

Barbell Squat
#1 135 5
#2 135 5
#3 175 5
#4 195 5
#5 195 5
#6 195 5

Standing Military Press
#1 45 5
#2 65 5
#3 75 5
#4 100 5
#5 100 5

Bent Over Barbell Row
#1 105 5
#2 105 5
#3 105 5
#6 100 5

[NorthTexasBB]

Sunday August 8th, 2010

Barbell Squat
#1 135 5
#2 135 5
#3 175 5
#4 200 5
#5 200 5
#6 200 5

Standing Military Press
#1 45 5
#2 65 5
#3 95 5
#4 105 5
#5 105 5
#6 105 5

Bent Over Barbell Row
#1 115 5
#2 115 5
#3 115 5
#4 115 5

[NorthTexasBB]

Thursday August 12, 2010


Barbell Squat
#1 135 5
#2 135 5
#3 185 5
#4 205 5
#5 205 5
#6 205 5

Barbell Deadlift
#1 135 5
#2 155 5
#3 185 5
#4 205 5
#5 215 5
#6 225 3

[NorthTexasBB]

Saturday August 14th, 2010

Just a FYI I am entering a testing week where I did a lift every day since the 14th and continued to lift until my rest day on the 24th, this was just an experiment to see how my strength gains were coming.


Barbell Squat
#1 135 5
#2 135 5
#3 185 5
#4 210 5

Barbell Squat
#1 210 5
#2 210 5
#3 215 3
#4 225 5

Standing Military Press
#1 45 5
#2 75 5
#3 95 5
#4 110 5
#5 110 5
#6 110 5

Bent Over Barbell Row
#1 120 5
#2 120 5
#3 120 5
#4 120 5

[NorthTexasBB]

Monday August 16, 2010

Barbell Squat
#1 135 5
#2 135 5
#3 185 3
#4 205 2
Barbell Squat
#1 225 5
#2 225 5
#3 225 5
#4 225 5

Barbell Deadlift
#1 135 5
#2 135 5
#3 185 3
#4 205 2
Barbell Deadlift
#1 235 5
#2 235 5
#3 235 5

Bent Over Barbell Row
#1 125 5
#2 125 5
#3 125 5
#4 125 5

[NorthTexasBB]

Tuesday August 17th, 2010

Standing Military Press
#1 115 5
#2 115 5
#3 115 5
#4 115 5

[NorthTexasBB]

Wednesday August 18th, 2010

Barbell Bench Press - Medium Grip
#1 45 10
#2 95 5
#3 115 5
#4 115 5
#5 115 5
#6 115 5

Incline Dumbbell Press
#1 45 5
#2 50 5
#3 50 5
#4 50 5


One Arm Dumbbell Bench Press
#1 35 5
#2 35 5
#3 35 5

[NorthTexasBB]

Thursday August 19th, 2010

Barbell Squat
#1 135 5
#2 185 3
#3 230 5
#4 230 5
#5 230 5
#6 230 5
Barbell Squat
#1 205 2
#2 135 10
#3 135 10
#4 135 10
#5 135 10
#6 135 10

[NorthTexasBB]

Friday August 20th, 2010

Standing Military Press
#1 65 5
#2 95 5
#3 115 2
#4 120 5
#5 120 5
#6 120 5

Standing Military Press
#1 65 10
#2 65 10
#3 65 10
#4 65 10
#5 65 10

[NorthTexasBB]

Saturday August 21st, 2010

Barbell Bench Press - Medium Grip
#1 95 5
#2 115 3
#3 120 5
#4 120 5
#5 120 5
#6 120 5

One Arm Dumbbell Bench Press
#1 45 5
#2 45 5
#3 45 5
#4 45 5

Incline Dumbbell Press
#1 45 5
#2 45 5
#3 45 5
#4 45 5


I am entering into my SS style training now so my day off will be tomorrow

[NorthTexasBB]

Sunday August 22nd, 2010

Barbell Squat
#1 135 5
#2 185 3
#3 225 2
#4 235 5
#5 235 5
#6 235 5

Push Press
#1 65 5
#2 95 3
#3 115 2
#4 125 5
#5 125 5
#6 125 5


1 arm DB Snatch
#1 45 5
#2 50 5
#3 55 5

Pullups
#1 175 5
#2 175 5
#3 175 5
Machine Assisted

Tomorrows going to be some light GPP work, maybe some farmers walks with dumbbells, not sure yet...but going to take the day off from the lifts as I shift to this new plan

[muscle_g]

Looking good dude!

[NorthTexasBB]

Looking good dude!

thanks man, feeling a ton stronger since I started only 3 weeks ago, right now I got a little pain in my shoulder and wrists which I feel prob just need to stretch a bit more on my off days, and the fact I have been hitting shoulders in some way or the other the past week doesnt help.

Keep checking back hoping to hit my goals in the coming months and keep pushing the envelope.

[NorthTexasBB]

Tuesday August 24th, 2010

Squats
5x135
3x185
2x225
3x5 240

Bench
5x95
3x115
2x125
3x5 135

Deadlifts
5x135
3x185
2x225
1x5 250

DB Rows
2x8 80

[NorthTexasBB]

Wednesday August 25, 2010

Squats
5x135
3x185
2x225
3x5 245

Push Press
5x95
3x115
3x5 130


1 arm DB Snatchs
5x55
5x60
5x60

[NorthTexasBB]

Thursday August 26th, 2010 AM session

Squats
8x45
5x135
3x225
5x250
5x250
5x250

Bench Press
8x45
3x95
5x135
5x140
5x140
4x145

Cable Rows
2x12 105

Standing Lat Pulldowns
2x8 50

[breathinglife]

Your workouts are looking solid; keep up the good work!

[NorthTexasBB]

Your workouts are looking solid; keep up the good work!

thanks man, I decided to try out john brozs principles when it applies to squats and see where it takes me...so far I am feeling tired but strong and making great newbie gains.




Thursday August 26th, 2010 PM Session

Deadlifts
5x135
5x135
3x225
5x255
5x265
5x275 (really strong/explosive)
3x225

Assessory work

Cable Rows
3x8 165

Db rows
1x8 85

Standing lat pulldown
3x5 50



I need to find some time to get some solid back work done, will prob put in some work on saturday since tomorrow is squats+ Push press

[NorthTexasBB]

Almost the end of the Month so a little update on where I am at when it comes to trying to hit my Nov 1st goals.


Old 1rm August 1st

Old Max Squat: 225
Current: 3x5 250

Old Max Push Press: 115
Current: 3x5 130

Old Max Deadlift: 235
Current: 1x5 275

Old Max Bench: 145
Current: 3x5 140

Still got about 8-9 weeks to go but I think my progress will probably start to slow down toward the middle of september.

[NorthTexasBB]

Friday August 27th, 2010

Squats
5x135
5x135
3x225
5x255
5x255
5x255

Last set of 255 hit a mental wall just from being tired from the doubles the last few days..I was contemplating dropping the weight down to finish it out but decided to stick to it and was happy.

Push Press
5x95
3x115
5x135
5x135
5x135
5x145 (PR)

First time ive done 145 for 5 EASY reps, last time I did it was about a year ago when on 5/3/1 and I only did it when I was maxing out for the program...so happy right now.


Accessory work
3x8 reverse Pec Dec flys (rear delt work) - 40lbs



I decided to lay off squats this weekend and simply work them during the week 5x to get use to the frequency, this weekend will be more weak points and accessory work with dumbbells/Machines and laying off the legs completely besides dumbbell snatch work.

[NorthTexasBB]

Drained today so did what I could


Incline DB bench

2x5 50
2x5 55

Front Squat into Push Press

5x45
5x95
1x135
1x135
2x front squat 1x press 135
2x front squat 1x press 135
2x front squat 1x press 135
2x155 no push press.

Found my hands to be in an awkward grip when I would be getting ready for the press...not sure if thats how its suppose to be or not.

[astro99]

hey bro! good luck with your training

[NorthTexasBB]

hey bro! good luck with your training

thanks man




todays workout was solid




Squats:
5x135
5x135
3x225
3x265
3x275
3x285
2x295
2x305
2x305
3x285
5x225
8x135
8x135

Push Press:
5x45
5x95
3x135
3x135

Hang Cleans (learning)
5x45
5x45
5x95
5x95



Squats felt real good, I was aiming to go for singles but every time I increased it I could bang out a double.

Push Presses felt wierd, my collar bone is bruised so the bar was pretty painful when it sat on it so I just took it easy on it.

Cleans felt odd, prob need to learn better technique as when I catch it my right shoulder felt weird on the last rep.

[NorthTexasBB]

August 30th, 2010


Squats:

5x135
5x135
3x225
3x265
3x285
2x305
3x285
5x225
5x225
8x135
8x135

Felt somewhat weak with the 305 attempt...I was hoping to try and hit 315 for a couple singles but the way my 2nd rep went at 305 I wasnt confident in it. So I am going to shift to front squats tomorrow and then pick back up with back squats either tuesday night or wednesday morning.

Laid off shoulders for the day

Lat Pulldowns

3x8 145

Standing Cable rows w/ bar attachment

8x140
8x150
8x170
8x190

[NorthTexasBB]

Tomorrow morning going to work on Front squats/Push presses, rear delt work and power cleans

[NorthTexasBB]

August 31, 2010

Switched it up, decided on deadlifts, push presses and rear delt work since its been a few days since I deadlifted


Deadlifts:

5x135
5x135
3x225
3x265
2x285
2x305
2x315
2x325
2x330 (pr)
3x285
5x225
5x225
8x135

Push Press
5x45
5x95
5x135
5x145
3x150
2x155
2x160 (pr)
1x165 (pr)
5x135
5x135
5x95

Reverse flys
3x8 55
Upright Rows
1x8 60

I felt pretty weak in both deadlifts and presses but I somehow managed to scoop out 2 prs from both of them...pretty psyched at my 4 week progress