Training Log: Squat

Shoulder stretch, roller, leg stretch with band

Warm up sets

Working sets:

330 x 5

375 x 3

420 x 1


Assistance work:

Deadlift BBB (70% of working 1RM):

345 x 10 x 5

HLR (bent knee):

BW x 10 x 5




Well, I made it. That was my last heavy session of The “Boring But Big” 3-Month Challenge. What a great variation on the 5/3/1 program. If you are looking to gain strength and size, I highly recommend it. Read Wendler’s book and then the T-Nation article to get the full details. Also, make sure you’ve been doing 5/3/1 for a while – I wouldn’t recommend starting off with this. The second month is a definite challenge, and the third nearly wipes you out,  and that’s a good thing.

Next up, a couple of deload and rest days. Tomorrow (Thursday) should be a blast, I have friends coming in from out of town. We talk on Twitter a lot and I can’t wait to meet everyone in person.

My next 5/3/1 cycle will be # 24! Two years on this program and I still make progress with it, and still enjoy it. Can’t beat that. I am planning to do a normal cycle but modify the third week a little. On my 531 days for each of the main lifts I’ll likely warm up as usual, then start with a couple doubles, then finish off with singles to test where my 1 rep max is at this point. Looking forward to seeing where I am again. 2011 was a less than stellar year for training, but 2012 is going to be great.


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