Training Log: Squat

May 23, 2012 | Comment

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

 

Roller

 

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.

 

Training Log: Bench Press

May 21, 2012 | Comment

Shoulder stretch, roller

Warm up sets

Working sets:

190 x 5

215 x 3

240 x 1

 

Assistance work:

Push Press BBB (70% of working 1RM):

155 x 10 x 5

Barbell row:

155 x 10 x 5

curls

tricep pushdowns with band

 

Roller

 

Pretty uneventful, but a good session. 240 went up very easy, which, for as crummy as my bench is, makes me happy. Felt like progress. One more heavy day and I will have completed the BBB 3 month challenge. Good times.

Training Log: Deadlifts

May 18, 2012 | 2 comments

Shoulder stretch, roller, leg stretch with bands

Warm up sets

Working sets:

375 x 5

425 x 3

475 x 1

 

Assistance work:

Squats BBB (70% of working 1RM):

310 x 10 x 5

Ab crunch (ball):

BW x 10 x 5

 

Roller

 

310 x 10 x 5 for my assistance squats was a killer. Had to lay down after that last set. haha

Happy to say 475 went up with relative ease; very much looking forward to testing my 1RM again at the end of next cycle.  Garage sale tomorrow morning, Cub Scout hike in the afternoon, then looking forward to seeing friends for the Vesak celebration in the park on Sunday. Good food and great people, will be a wonderful day.

“Deadlifts. My favorite!”

“Deadlifts. My favorite!”

 

Training Log: Push Press

May 16, 2012 | Comment

Shoulder stretch, roller

Warm up sets

Working sets:

165 x 5

190 x 3

210 x 1

 

Assistance work:

Bench Press BBB (70% of working 1RM):

175 x 10 x 5

Pull-ups (underhand grip):

BW x 10 x 5

curls

tricep pushdowns (w/ band)

 

Roller

 

Everything felt great, last Push Press for the BBB 3-month challenge. 3 more main lift days, then I’ll deload and be through the BBB 3-month challenge! Good stuff.