OTS BBB

Training Logs
1

EDIT.
Mission Statement:
To have the biggest, strongest body possible. To grow beyond all expectations. To smile when people say ’ don’t get any bigger’ and know I’m on my way.

Why?
No one in my family have done this. There are olympic level athletes, gold medal winners at endurance events. There are national level wrestlers and boxers. No man in my family has, to my knowledge, tested his abilities to grow, challenged his body day after day under heavy loads of iron, forcing it to grow bigger to overcome.

It’s always been in me, the desire to be strong and huge, but it has hidden behind the desire to be liked, the desire to ‘look good’ and be lean.

No more.

The beast has awoken, and he is reaching for metal and meat.

OTS Big Beyond Belief.
First time around, got into day 1 of the second ramp, then got sick.trained at home, too little quipment, too little food.

Second time around, got the Swine Flu after the first two weeks. Lost 7 kg in two days.

Third time: Done weeks 1-3, no problems, now on week 2 of supergrowth, and I’m up 6 kg from 5 weeks ago, with strength increasing on all lifts.I started at 90 kgs, and now I’m anywhere between 96 and 100 kg.I’ve been getting 4000+ calories each day and having a carb-up meal on Wednesday and Sunday, all protein and fat on other days.

So, here goes:
Workout 5 of Training Phase 1:

Chinups
BWx7,7,6

Offset Grip DB Curls
20x6,5
I’ll change these to EZ, Bar or hammer curls next workout, since form goes to shit whenever I do low rep DB curls.

Ez-curls
42,5x6

Incline Benchpress
90x7
100x5,5
Slight pain in the back of the left delotid, or discomfort rather. Did some 50 and 80 kg BB rows with wide grip between sets, which seemed to help.

Standing Calf Raise
100x7,7,7

2

Workout 6 of Training Phase 1:

Squat
130x5
140x4
130x5

STFCGBP
100+barx8,7,6
Overshot the rep range a bit here

Hammer ShoulderPress
100x5,5
120x1- Heeeell no
100x5

A slight twitch in the fron of my left shoulder.

Rollouts/ Crunches
5 straight leg rolloutsx2
5 curnches+50 kg

Did an easy set of face pulls at the end, might make it a staple.

3

Good luck bro, I’m sort of doing something similar to this right now…lets see if these bulgarians know their shit huh?

4

Workout 1,week 3 of Training Phase 1:

Hammer Strength Low Row
60x9 Just too heavy to hit the target range.
55x12,12

DB Incline Benchpress
40x10,9,6
One less rep than last time

Standing Calf Raises
80x12,12,12

Alternating Offset Grip Dumbbell Curls
(AOGDumbbellCurls from now on)
16x12,10,10

Felt a bit weak and ‘off’ today.

5

Are you doing the 4 day or the six day?

Pars

/

6

Six days a week.

7

Workout 2,week 3 of Training Phase 1

Was drained going in to today’s workout, straight from a studygroup to a 30 minute bikeride.

TFSCGBP (Towards Feet Smith CGBP)
Bar+90x8, too heavy, didn’t stay tight enough
Bar+80x11,10

Leg Press
280x10
280x9
240x12

Hammer Shoulderpress
90x6 - down three reps, shoulders felt rotten from doing the same exercise on Friday, so tried

Smith Behind the Neck Press
Bar+40x10
Like the free weight one better, think I’ll stay with that one

BTNOHP
50x12

EZ Rollouts
12,12,12

8

Workout 3,week 3 of Training Phase 1

Same day before today’s workout, but felt alot better going into the workout.

Hammer Curls
18x9
Pinwheels
18x12
Pinwheels
20x8

Don’t know which one I’ll stick with…

Hammer Strength Chest Press
160x8 Dropped the weight for the next sets to see if I could take the shoulders and triceps out of it.
120x10,10 Widened the grip, focused more on pressing inwards instead of outwards, seemed to help.

Rack Pulls
260x10 Liked this, got 6 last time
260x7
260x5

Seated Calf Raise
85x10,10,9

9

Workout 4,week 3 of Training Phase 1

Gm in way too tight pants:
80x8
70x10

Leg curls:
60x10

Dead Skulls
47x10,9,8

HS Crunches
50x10
45x10,8

Reverse Pec Dec
75x10,10
82x10

10

Workout 5,week 3 of Training Phase 1
Been experimenting with increasing carb intake from a 6 days off/1 to one 300+ g meal sunday and one on wednesday. Energy is more steady during workouts with this, but my midsection is increasing very noticeably.

I’ll stick with it though, as I’ll no doubt need the carbs on Ramp 2.

Incline Benchpress
100x6,5,5

Chins
8,7,5

BB Curls
40x7,8,10
Experimented with form during the sets, The first was very strict, controlled, but I felt it mostly in my forearms. Then I did a slightly more ballistic movement, which I felt more in the biceps.

Standing Calf Raises
105x7,7,7

Also did some wide grip seated pulls since the left shoulder still feels a bit funny. Seems to pull things together a bit at the end.

11

Trainingphase 1, Workout 6
Last day of sweet 3 minute rest periods.

Squat
140x5, could have gotten 6 but wasn’t sure and since I wasn’t in a rack I called it quits.

150x2, same here, definately going rack next time.

140x5

TFSCGBP
Bar+100x5,5,5

BTNOHP
70x3
65x5,5

Straight Leg Rollouts
5,5,5

12

Oh, and seems like I’ve gotten a new workout partner.

Was fairly impressed with her doing a set of 100x10 as her last one on rack deadlifts after doing the exercise only once before that.

13

Ramp 2, Day one!
150 sec rest

Did an all day carbup yesterday, getting in about 350 g rice, 200 g corn, 1,5 kg potatoes and some eggs at the end. Sipped whey inbetween meals.

Incline BB Bench
70x15
80x15
80x14
I lift more ballistic now, really like it so far!

BB Row
80x15,15,15

Leg Curl
50x15,15,15

HS Preacher Curls
30x15,12
25x15

Standing Calf Raises
80x15,15,13

Felt strong today!

14

Ramp 2, Day 2!

Leg Press
260kgx15,15,10

Shit. That was painful.

Hammer Chest Press
110x15,15,15

Pulldowns
57x15,15,13

TFCGBP
60+barx15
70xbarx10
60xbarx15

Seated Calf Raise
60x15,15,15

15

Today hit me like a ton of bricks. Or at least 270 kg of rack deadlifts.

Rack Deads
270x4
No power, no way.

Changed to

Db Rows
44x12
40x12,12

Flat Db Bench
40x6 - No stability, shoulders felt fried.

Changed to
Pec Dec Push Press
67x12
71x12
89x12

GM
70x12,12,10

Standing Calf Raise
90x12,12,10

Pinwheels
18x12
20x10,10

16

Funky shoulder, left. Got in 3000 kcal before 13.00, happy with that. I see the light.
Had two serious carb meals yesterday, corn and rice. Agrees much better with me than other grains.Think I’ll have to step the carbs up to be able to get through this ramp.

Incline Db press:
36x12,12,12

HS Pulldown
80x12,12,11

Dead Skulls
50x9
47x9
45x10

Leg Extensions
100x12,12,12

Seated Calf Raises
80x12,12,12

17

Dips:
10x10
35x8,7

HS Rows
110x10,10,10

DB Curls
18x8,9,6

Calf Raises
100x10,10,10

Seated Leg Curls
65x8,8,8

18

Worked out at home today. Got to the gym at 5, forgot it was Saturday and early closing.

CGBP
102x8
Daaaamn these sucked after doing In-Human presses (tfcgbp) and having fried shoulders, triceps, chest, back…Fried everything basically after hitting it all five days in a row.

102x8
Damn. Suck.

Chins:
8,

Rack Chins
10,10

Squat
These were done on the backside of a bench, with the forks reversed. Not really safe for the floor, but took it easy.

122x8
132x7 ← wohoo! Even filmed, incase I died.
112x8

Inc BB Bench
92x8,8 Went okay, but couldn’t hit the sweet spot form-wise
86x10

One leg Calf Raise
10,10,10

19

Ramp 2 Week 2 day 1

3x13-15, 90 sec rest

Inc Bb Bench

Was a bit curious as to how this would go because of last time’s dismal performance.

80x15
Shoulders felt good
80x12 Shorter rests taking a bite
75x10 Completely fried my chest, which is good! No shoulders anywhere to be seen.

BB Rows
90x15,15,13
A bit body english

preacher Curls
30x15,12
25x15

Leg Curls
55x15,15,13

Standing Calf Raises
85x15,13,12

All in all a good workout! Feel rested from last week’s six days of madness.

20

Great Progress!! Hopefully i can reach your levels of strength one day

Any size gains?

Keep up the good work, I’m going through the same shit. But it’s been good, i love being able to work hard and feel like i’m accomplishing something (plus make gains)