info@nbsfitness.net (901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

Current Training Setup

Over the last 18 months I have been focused on bodybuilding as my sole training goal: putting on as much muscle as possible while limiting body fat accumulation. I feel as though I’ve done a pretty solid job of that as I am the heaviest I have ever been at 260 while still keeping my body fat at a decent level (definitely not lean at the moment). This year is full of challenges and obligations from moving the gym to moving into a new house to traveling to taking business classes so instead of trying to spread my self even more thin and do a bodybuilding competition, I am going to continue to try to put on muscle this year and then switch gears later in the year to do another powerlifting meet. I am keeping my eyes open for a meet in November/December that isn’t too much of a drive to compete in. My goal is to get an elite total at 275, which is 1655. 650 squat, 400 bench, 650 deadlift would put me at 1700 and give me some wiggle room to miss a lift or two and still make it so those are what I have in the back of my mind this far out. An elite total at 275 would give me an elite at 220, 242, and 275 which would be pretty cool. Right now I am following a 5/3/1 split with hypertrophy focused accessory work to slowly build my technique back up and continue to put on some size. Here is the training split:

Monday

Squat 5/3/1

Lower body accessory work

Tuesday

Bench 5/3/1

Chest, shoulders, light tricep accessory work

Thursday

Deadlift 5/3/1

Back and light hamstring accessory work

Friday

Press 5/3/1

Arms and calves accessory work

 

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