My training log

Mon 17/6

A - 10's

Squat - 40kgx5, 60kgx5, 95kgx10,10

incline bench - 40kgx5, 65kgx10,9

Chins - BWx5, 10kgx10,5,5
High pull - Skipped

Hammer curls - Skipped

CGBP - 40kgx5, 55kgx10,10

Standing calf raise - Skipped

Workout spread out during the day in between renovations. Not ideal, but the only way I can do it atm. Should be back on track from next week on.
 
Tue 18/6

High pull - 17.5kgx10,10

Hammer curl - 17.5kgx10,10

BB shrugs - 60kgx10, 80kgx10, 100kgx10,10

Just did the stuff I missed out on yesterday. Played around with the shrugs, haven't done these in ages and have lost a fair bit. Used to be able to do a couple sets of 20 on a bit more weight. I find it's my grip strength that's gone down hill.
 
Wed 19/6

B - 10's


Pendlay row - 60kgx5, 80kgx10,10

Dips - BWx5, 12.5kgx8,7,5

DL - 100kgx5, 125kgx10,10

High pull - 15kgx5, 20kgx10,10

Hammer curl - 17.5kgx10,10

Skull crushers - 25kgx10,10

Standing calf raise - Skipped


Trained at work and there are no cable machines, so I did the skull crushers instead of pull downs.
 
I have been roped into participating in a training method/challenge with guys from work starting Monday.

So for the next three months I'll be doing the Wendler 5/3/1 BBB challenge. I have done the 5/3/1 program in the past with the Boring But Big (BBB) assistance work although this layout is slightly different by alternating the main lifts with the assistance ie. bench with mp and squat with DL.


The main lift of the day will follow the standard 5/3/1 protocol with the main assistance lifts will be 5x10. I will utilize lessons learnt from here by using progressive load increase on the assistance lifts. The program calls for 50% of the training max the first month, 60% the second and 70% for the third. I will instead use the usual HST increases starting from 50%.


I will have to substitute the military press on the 5/3/1 days with push-press as its kinder to my bung left shoulder. On the 5x10 day, I will continue doing upright rows as I believe they are better suited to high rep work than push-press.


Overall, the programs are quite similar with mainly the compound lifts, minimal assistance work, upper/lower body split, frequent training days and progressive load increase without going to failure. My main concern is the method of using the heavy lift early on in the cycle, followed by lighter assistance work. According to HST, the heavy lifts would render the lighter assistance lifts useless?


I would appreciate any comments or input on this plan. Furthermore, I intend to return to HST upon completion of this 'challenge', and as such, I hope you guys don't mind me logging this experience on these forums.


Mon


Push-press 5/3/1
Bench press 5x10
Chins. 5x10
Curls. 2x10
Triceps pushdown 2x10
DB lateral raises


Tue

DL 5/3/1
Squats 5x10
Abwheel


Thu


Benchpress. 5/3/1
Upright rows. 5x10
DB rows 5x10
Curls. 2x10
Triceps pushdowns. 2x10
DB lateral raises


Fri

​Squat. 5/3/1
DL. 5x10
Hanging leg raises


Curls, triceps and DB lat raises are all optionals.


Link to the T-nation article:


http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge


Please feel free to comment!

 
I'm curious to see how it works for you. Please, record your starting strength maxes, and compare them to your strength maxes at the end of the challenge. It would be interesting to see how effective it was for you.
 
Sci said:
I'm curious to see how it works for you. Please, record your starting strength maxes, and compare them to your strength maxes at the end of the challenge. It would be interesting to see how effective it was for you.
Click to expand...


Will do mate. This version of the 5/3/1 program is not primarely aimed towards strength as it's Wendler's hypertrophy version of the program. But in saying that, I'm sure there will be some strength increase as well. Not that you need any tips though! I'm checking the logs here daily and you seem to be doing great.

I'll use my rep maxes from the end of last HST cycle and then I'll post up the current rep maxes upon completion of the three months. In doing HST I did alot of weighted chins and dips, which will be a bit hard to do whilst doing 5/3/1 as it calls for 5x10. One thing I'm thinking of incorporating from HST is the clustering system. We will see. So it will be interesting to see whether I loose any strength in certain lifts. I'll even take some before and after shots and depending on the result I might post them up...:cool:

Current weight - 90kg (198lb)
DL - 175kgx5 (385lb)
Squat - 125kgx2 (275lb)
Chins - 30kgx4 (66lb)
Dips - 30kgx6 (66lb)
 
Mon 24/6

Wave 1 - week 1


Pushpress - 25kgx5, 35kgx5, 40kgx3, (wu) 45kgx5,5,5

Benchpress - 45kgx10,10,10,10,10

Chins - BWx10,10,10,7,3,7,3 (mixed grip)

Hammer curl - 15kgx10,10

Dips - BWx6,7

DB lateral raise - 5kgx10,10

Shrugs - 2x20kg plates x 100 (one each hand)


All lifts are started fairly low with the 5/3/1 program and slowly ramped up which (in theory) should increase the time taken before a reset is necessary.
 
Tue 25/6

Wave 1 - week 1


DL - 70kgx5, 90kgx5, 105kgx3, 115kgx5, 135kgx5, 150kgx5

Squat - 60kgx10,10,10,10,10

Ab wheel - BWx10,10

Shrugs ​- 2x20kg plates x 100 (one each hand)


Nice and quick.
 
Thu 27/6

Wave 1 - week 1


Benchpress - 35kgx5, 45kgx5, 55kgx3, 60kgx5, 65kgx5, 75kgx8

Upright row - 15kgx10,10,10,10,10

DB row - 20kgx10,10,10

Hammer curl - 15kgx10,10

Triceps pull down - 5+1x10,10

DB lateral raise - 5kgx10,10

Shrugs - 2x20kg plates x 100 (one each hand)


All lifts felt good. Might have started a bit too low on the rows, but used the opportunity to practice good form.
 
Fri 28/6

Wave 1 - week 1

Squat - 45kgx5, 60kgx5, 70kgx3, (wu) 75kgx5, 90kgx5, 100kgx10

DL - 70kgx5, 90kgx10,10,10,10,10

K2E - BWx10,10


Again, fairly easy and quick. All assistance lifts will go up next week.
 
Sat 29/6

Pushups with handles - BWx10,10,10,10,10,10,10

Chins - BWx5, 20kgx5,5,5,5,5. (Mixed grip)


Just as an extra done at work. I've missed the weighted chins.
 
Mon 1/7

Wave 1 - week 2


Pushpress - 25kgx5, 35kgx5, (wu) 45kgx3, 50kgx3, 55kgx5

Bench press - 40kgx5, 50kgx10,10,10,10,10

Chins - BWx10,10,10,10,10 (mixed grips)

Hammer curls - 15kgx10,11,10

Dips - BWx10,10,10

DB lateral raise - 5kgx10,10

Shrugs - 2x20kg plates x 100 (one each hand)


On the 3's week now. Weights still quite light. Upped the weight on the bench press BBB assistance and I supersetted with the chins. I got all the 5x10 chins unbroken this time around. Will continue to increase HST style on the assistance lifts.
 
Tue 2/7

Wave 1 - week 2


DL - 70kgx5, 90kgx5, 110kgx3, (wu) 125kgx3, 140kgx3, 160kgx8

Squat - 65kgx10,10,10,10,10

Ab wheel - BWx10,10

Shrugs - 2x20kg plates x 100 (one each hand)


Another late one, 9pm start. All lifts felt good, still fairly light. Although the ab-wheel is the torture tool of the Devil, I'm sure of it...:eek:
 
Try BB Rollouts - same evil as the ab wheel, but a complete shock to the forearms and deltoids too.
 
_tim said:
Try BB Rollouts - same evil as the ab wheel, but a complete shock to the forearms and deltoids too.
Click to expand...

Hahaha can't wait!... I'll try this on Friday. You do these on your toes or knees? I'll admit I do the ab wheel rollouts on my knees. Still fells like my whole abdominal wall is about to collapse in spasms. I've seen a crazy video of Ross Enamait from rosstraining do them on his toes, one handed!
 
I do 'em from my knees - otherwise I'm not sure if there would be enough leverage to bring the bar back. I've seen folks do the ab wheel from a standing pike position, and also from the toes; I've tried both and found little benefit beyond doing them from my knees. The BB Rollout, at least for me, makes the ab wheel seem easy. Good luck, TTL.
 
Thu 4/7/13

Wave 1 - week 2


Bench - 35kgx5, 45kgx5, 55kgx3 (wu) 60kgx3, 70kgx3, 80kgx8

Upright row - 17.5kgx10,10,10,10,10

DB rows - 22.5kgx10,10,10,10

Hammer curls - 17.5kgx10,10,10

Dips - BWx10,10,10

DB lateral raises - 5kgx15,12

Shrugs - 2x20kg plates x 100 (one each hand)
 
Fri 5/7/13

Wave 1 - week 2


Squat - 45kgx5, 60kgx5, 70kgx3, (wu) 85kgx3, 95kgx3, 105kgx10

DL - 100kgx10,10,10,10,10

BB rollouts - BWx10,10


Tried the BB rollouts instead of ab-wheel and yeah, they do feel different. Just as much pain in the abs with the added burn in the forearms. A mate of mine at work did 'em as well but found it easier than the wheel. He's a fair bit shorter than me though.

Next week will be the 5/3/1 sets. The singles should not be anywhere near my actual maxes though in this first cycle.
 
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