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Hot!Natty Boom's Pilgrimage of Strength & Performance

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NattyBoom
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2018/05/18 16:17:26 (permalink)
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Natty Boom's Pilgrimage of Strength & Performance

So after being a long time lurker on the forum, I’ve decided to run a training log. 
 
I usually do it via social media, however, having a bit of a cleanse at the moment, instead of focussing 100% on the lift, I was spending a portion of my time choosing the best angle for a lift, that sickened me.
 
So, going old school doing it via text or the written (typed word)
 
About me:
Been training for around “thinks…..” 4-5 years, first year and a half was mucking about not sure of myself in the gym, having to go peak time generally hating it, drinking mass gainers and starting a peanut butter addiction.  I then discovered SL 5x5, with a history of leg based sports like rugby and rollerblading, my legs loved it however my upper body made a T-Rex look jacked.
 
I then discovered lean gains and Intermittent Fasting (IF) which helped me get the diet aspect of things in check however, having little muscle mass, I slimmed down from 80Kg to 69Kg, although my lifts increased a little bit, I looked weak and not the “ripped” I wanted.  I still follow IF today, but not as religious as the lean gains protocol dictates.  I usually eat around 11, last meal at around 8pm.
 
Fast forward to the start of this year, since I have a peasant bench, I began the MagOrt Deathbench hybrid program, but got floored by the flu.   Being on immunosuppressants, I usually get floored by stuff like that.
 
I enjoyed Wendler in the past, when I got better,  I attempted the 12 week BBB challenge, hit every rep apart from failing OHP on week 8 or 9, then instead of AMRAP on all those final sets it was a case of, survive! And just hitting the reps.
 
Instead of a test week, I went away with friends, gained 7lbs (that I just can’t seem to shift) and have started the Triumvirate version of 5/3/1 with a conditioning strongman style day, and around 5 miles of cardio a week excluding the 45 minutes of walking I do in my commute and lunchtime wanders.
 
All time lifts.
Bench: 112.5Kg x1
Squat: 150Kg x8
Deadlift: 200Kg x2
OHP: 60Kg x1
 
Current lifts.
AMRAP tests
Bench: 87.5Kg x8
Squat: 150Kg x7
Deadlift: 165Kg x8
OHP: 45Kg x9
 
Current Bodyweight 78.2Kg.
Height: 5ft 11.
Maintaining on 3422 Kcal.
Protein: 167g
Carbs: 432g
Fat: 114g
 
My goals:
I’d love to compete in a Powerlifting meet or even strongman, although I go to a commercial P.G Gym so the lack of decent equipment prepares me for the strong man.  We recently got a Hex Bar, but will touch on that later.  Just to get a bit bigger and get those lifts up, I set myself goals at New Year of a 140Kg Bench, 200Kg Squat and a 227.5Kg Deadlift.  Typing this now and realising that bench is lagging, as usual.
 
Hopefully I can hit these goals, and share my journey with you all for this year and even more!
post edited by NattyBoom - 2018/05/18 16:41:46
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MonsterST
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/18 16:24:33 (permalink)
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In, I follow 531 and just hit 140 bench, 180 squat. Your squat is strong though mate! Sure you'll smash the goals, get some pics/vids up.
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NattyBoom
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/18 16:56:45 (permalink)
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I’ve just finished my first week of Triumvirate, I do a weekly order of
Monday OHP
Tuesday Deadlift
Wednesday Conditioning
Thursday Bench
Friday Squat
Saturday & Sunday usually hillwalking or cheeky cardio sessions, social life depending.
 
All lifting sessions usually have a full body stretching session with some band work of the body parts being trained.
 
Decided I’m doing 5 cycles (20 ish weeks) to get me over the summer on Maintenance calories, and planning a trip to USA/Canada in autumn, then will probably move into a bulk.
 
 
Monday 14/05/2018:
OHP WARMUP
5x20Kg, 5x25Kg, 3x27.5Kg
Main Sets:
5x32.5Kg, 5x37.5Kg, 5+ set 15x40Kg.
First Set Last (FSL)
15x32.5Kg
 
Accessories:
Dip 5x15 @ Body Weight (BW)
Lat Pull Down 5x10 @ 45Kg
 
Cardio 1.05 miles on Cross Trainer
 
Notes:  haven’t done dips since pre shoulder injury last year, shocked myself at how much strength I’d gained since then, seems a good sign for my bench goals.
 
 
Tuesday 15/05/2018:
Hex Deadlift WARMUP
5x67.5Kg, 5x85Kg, 3x102.5Kg
Main Sets:
5x112.5Kg, 5x130Kg, 5+ set 20x147.5Kg. (I have no idea what came over me, had that number in my head and went for it)
First Set Last (FSL)
Don’t do FSL on my lower body days.
 
Accessories:
Banded Hypers 5x12 @ Body Weight (BW)
Abs (Russian Twists) 3x15 @ 5Kg, 2x15 @ 15Kg
T Bar Row 5x10 @ 45Kg
 
Cardio 1.02 miles on Cross Trainer
 
Notes:  I moved to hex bar, my lower back since those high volume sets in the BBB challenge is just fatigued.  Also, I enjoy mixing my training up, remember seeing some montage back when I was a kid of some wrestler destroying 4 plates for reps on a Hex.
 
Wednesday 16/05/2018:
Peasant Strongman day!
12Kg, Over shoulder throws 2 minutes AMRAP x4 (are they medicine balls? The ones Crossfit use for wall throws?)
Sand Bag Carries, 25Kg, 5 minutes different grips, floor of fire, not letting go.
We have these rubber tubs, similar to a strongman log. Heaviest is 20Kg.  Overhead press AMRAP then hold with a 30m walk, if I’m feeling dangerous I through in an occasional lunge.
 
3x AMRAP 16Kg Kettle Bells Swings 60 seconds
Cardio: 1 mile Crosstrainer.
 
Thursday 17/05/2018:
Bench WARMUP
5x35Kg, 5x45Kg, 3x55Kg
Main Sets:
5x60Kg, 5x70Kg, 5+ set 13x77.5Kg.
 
First Set Last (FSL)
15x60Kg
 
Accessories:
Incline DB Press 5x10 @ 20Kg
DB Row 5x10 @ 22Kg
Incline Bench Press 5x15 @ 40Kg
 
Cardio 0.5 miles on Cross Trainer, some KB 2x8KG Farmer walks for 5 minutes.
 
Notes:  Bench man, I think it’s mental block hindering me.  I used to do slingshot on my AMRAP sets when I last did Wendler, I gained confidence, will see how I get on.
 
Friday 18/05/2018:
Squat WARMUP
5x62.5Kg, 5x77.5Kg, 3x95Kg
Main Sets:
5x102.5Kg, 5x117.5Kg, 5+ set 12x132.5Kg.
 
First Set Last (FSL)
0 on lower body days
 
Accessories:
Leg Curl 5x12 @ 36.6Kg
Leg Press 5x15 @ 160Kg
Ab work (Russian Twists) 5x15 @ 15Kg
 
Cardio: low on time, min circuit of KB swings 6Kgx50, jumping jacks x50, and then med ball lifts 10KG x50 (25 per shoulder) 2 rounds, then one round of upping Jumping jacks to 100.
 
Notes:  Legs are still tired from BBB, don’t think I would have survived today if it wasn’t for an Epsom salt bath on Wednesday night.
 
Right suppose I should I get out this office.  Hill walking in Wales tomorrow to avoid the Royal Wedding.  Any edits or anything I’ll sort later. Ta
 
 
 
 
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NattyBoom
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/18 16:57:50 (permalink)
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MonsterST
In, I follow 531 and just hit 140 bench, 180 squat. Your squat is strong though mate! Sure you'll smash the goals, get some pics/vids up.


Cheers mate, will dig through my IG collection and see what I can dig up.
 
Congrats on the lifts!
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/19 21:15:47 (permalink)
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Went hillwalking at Loggerheads today covered around 16.5km on the steep ascent. My feet now hate me, although I've eaten all the things today
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/20 10:15:56 (permalink)
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Loggerheads is just up the road from me, some nice
Hill walks there,
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NattyBoom
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/20 10:21:32 (permalink)
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stokie
Loggerheads is just up the road from me, some nice
Hill walks there,


Yeah mate, it's like a 45 minute drive from Liverpool, figured make a day of it instead of watching Netflix on a treadmill
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Brett
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/21 07:12:59 (permalink)
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Welcome mate. So you are basically chasing strength and size?
 
I did SL a while back and did well but now hitting up doggcrapp.
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/21 08:24:20 (permalink)
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Brett
Welcome mate. So you are basically chasing strength and size?
 
I did SL a while back and did well but now hitting up doggcrapp.




Yeah, with the BBB challenge some people have commented I've gotten bigger.  So doing the Triumvirate to give my big lifts a rest.  Also want to increase my athletic performance, as I might, BIG MIGHT, get back into rugby.
 
Also, back on the creatine the last few days, doing a load of 15g for a couple of more days then cutting back to around 5g.
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NattyBoom
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/21 08:28:54 (permalink)
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Monday 21/05/2018:
OHP WARMUP
5x20Kg, 5x25Kg, 3x27.5Kg
Main Sets:
5x35Kg, 3x40Kg, 5+ set 13x42.5Kg.
 
First Set Last (FSL)
14 x35Kg
 
Accessories:
Dips 5x15 @ BW
Lat Pull Down 5x10 @ 53.5Kg

 
Cardio: 19 mins on cross trainer, latest episode of a youtube channel i follow had a longer episode today.
 
Notes:  Dips are feeling stronger, little tired still from the trekking on Saturday, but the fat pub lunch I had after it with a few craft beers might have helped recovery
 
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Brett
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/21 08:29:48 (permalink)
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From memory the creatine loading isn't really necessary. Body only processes so much at one time and builds it up slowly. Does help sell more powder though lol.
 
Got any comparison pics for before/after BBB challenge? Never heard of it.
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/21 08:56:22 (permalink)
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Brett
From memory the creatine loading isn't really necessary. Body only processes so much at one time and builds it up slowly. Does help sell more powder though lol.
 
Got any comparison pics for before/after BBB challenge? Never heard of it.



Will try and have a look, I have no selfie friendly mirrors/lighting in the gym or house.
 
 
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/21 09:51:04 (permalink)
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Welcome mate.
 
I love 531. Simple and effective, and there are a few variations to try depending on what you want.
 
You current squat and deadlifts PB's are awesome for your BW, I guess thats what rugby does for you. Wish I took up a sport like that when I was younger now lol.

 
1 Rep Maxes:
Squat - 155kg / Bench - 107.5kg / Deadlift - 200kg / Strict OHP - 77.5kg
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/21 12:45:37 (permalink)
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H0M3R_j4y
Welcome mate.
 
I love 531. Simple and effective, and there are a few variations to try depending on what you want.
 
You current squat and deadlifts PB's are awesome for your BW, I guess thats what rugby does for you. Wish I took up a sport like that when I was younger now lol.





Cheers man, just wish the upper body would catch up.
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NattyBoom
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/22 11:26:58 (permalink)
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Tuesday 22/05/2018:
Hex Deadlift WARMUP
5x67.5Kg, 5x85Kg, 3x102.5Kg
Main Sets:
3x120Kg, 3x137.5Kg, 3+ set 16x155Kg.

First Set Last (FSL)
0 on lower body days.
 
Accessories:
Hypers 5x12 @ 5Kg
Abs crunches 3x20 BW, 2x15 @ BW
T Bar Row 5x10 @ 52Kg
 
Cardio: Machine have been rammed with summer approaching, 3 circuits of 50x10Kg KB swings, 50 Jumping Jacks, 10Kg Alternate 1 handed KB swings.  5 Minutes of 16KG per hand farmers walks, 50m of overhead plastic log/tube walks.
 
Notes:  Loving the Hexellence of Hexecution, took a potato video today, will try and upload it at some point today.
 
Looks like I won't have access to the gym tomorrow due to work stuff, so a lie in until 6am.
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NattyBoom
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/22 13:37:42 (permalink)
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Here we go, taken with my potato front camera of my phone
 

post edited by NattyBoom - 2018/05/28 17:22:09
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/22 19:08:01 (permalink)
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Tasty session there man! Id have been gassed on those deads. 16 reps is very very solid at near double bodyweight!
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/23 16:53:13 (permalink)
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NattyBoom
Notes:  Loving the Hexellence of Hexecution, took a potato video today, will try and upload it at some point today.




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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/23 16:58:30 (permalink)
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Brett
NattyBoom
Notes:  Loving the Hexellence of Hexecution, took a potato video today, will try and upload it at some point today.






HaHa! forgot to reupload the video, didn't like how my old YouTube account when reactivated showed my real name
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NattyBoom
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Re: Natty Boom's Pilgrimage of Strength & Performance 2018/05/24 12:41:31 (permalink)
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BENCH DAY!
 
Thursday 24/05/2018:
Bench WARMUP
5x35Kg, 5x45Kg, 3x55Kg
Main Sets:
3x65.0Kg, 5x72.50Kg, 3+ set 12x82.5Kg.
 
First Set Last (FSL)
10x65Kg
 
Accessories:
Incline DB Press 5x10 @ 20Kg
DB Row 5x10 @ 22Kg
Incline Bench Press 5x15 @ 40Kg
 
Cardio Read up on my warm ups, being in my thirties, needs to look after myself old self.  Did 0.55Km on the cross trainer before stretching and band work.  Then afterwards watched some Jeff Nippard and did a mile more on the cross trainer.
 
Notes:  Making Minor tweaks to my setup on bench, felt tighter and locked in today, just need to keep my eye on some slight bum liftage.  Also widen my grip a smidge
 
Will go for another 30 minute walk on my lunch, might pop in to a local supp store and try a sinfit cookie, or just get another Mars ice cream like yesterday
post edited by NattyBoom - 2018/05/24 18:20:12
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