Warm up sets

Working sets:

335 x 5

390 x 5

440 x 5

Assistance work:

Deadlifts

245 (+short monster mini bands) x 5 x 3

Warm up sets

Working sets:

140 x 5

165 x 5

185 x 5

Assistance work:

At the suggestion of one of my oldest/best friends who recently bought Wendler’s latest ‘Beyond 5/3/1′ book, I’m doing the ‘First Set Last’ variation for assistance. Essentially = get through calculated reps, then take it back to your first working set and go till failure.

FSL – Push Press:

140 x 16 x 1

Wide grip underhand pull-ups

Tricep pushdown (red band)

Note on the band push downs – 1 band is getting to be too little resistance, and 2 bands is still a little too much, so to compromise, I used a band for each arm and leaned forward to take some of the stretch before starting each rep. This ensures I have to pull the band apart farther therefore causing a higher resistance for the pushdown. Definitely felt a difference with it.

Warm up sets

Working sets:

140 x 5

165 x 5

185 x 5

Assistance work:

Bench Press (60% of working 1RM):

150 x 10 x 5

Pull-ups:

BW x 10 x 5

Tricep pushdown (EFS Pro mini band doubled over top of rack):

Band x 10 x 3

Barbell curl:

85 x 10 x 3

Roller

This started my 22nd cycle of 5/3/1 & I’m also now into month 2 of the Boring But Big 3-month challenge. Things are going really well.

Warm up sets

Working sets:

160 x 5

180 x 3

200 x 1

Assistance work:

Bench Press (BBB [50% of working 1RM]):

125 x 10 x 5

Pull ups (used wide underhand grip):

BW x 10 x 5

Tricep pushdown (using EFS Pro mini band doubled over the rack):

Band x 10 x 3

Roller

Great training tonight, looking forward to deadlifts.

Warm up sets

Working sets:

170 x 3
195 x 3
220 x 3

Assistance work:

Push Press (BBB [50% of working 1RM]):
115 x 10 x 5

Barbell Row (BBB [50’ish% of working 1RM]):
115 x 10 x 5

Tricep Pushdown (using EFS Pro mini band doubled over top of rack):
Band x 10 x 3

Curls:
35 x 10 x 3

Roller

Good training session this evening, time to eat.

Warm up sets

Working sets:

150 x 3

170 x 3

190 x 3

Assistance work:

Bench Press (BBB [50% of working 1RM]):

125 x 10 x 5

Pull ups:

BW x 10 x 5

Tricep pushdown (using an EFS Pro Mini Band doubled over the top of the rack):

Band x 10 x 3

Roller

Wendler wrote a new article about The “Boring But Big” 3-Month Challenge over at T-Nation and I’ve decided this is exactly what I’m looking to do right now. Have to admit, 5 sets of 10 for pull ups was definitely a challenge. I recommend reading the article for the full details; good stuff.

The muscles haven’t felt this full after a training session in a long time; and that’s a good thing. This is going to be a great challenge.