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.

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.

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!”

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.

Warm up sets

Working sets:

310 x 3

355 x 3

400 x 3

Assistance work:

Deadlift BBB (70% of working 1RM):

345 x 10 x 5

Hanging leg raises:

BW x 10 x 5

Roller

Squats felt great tonight, and I flew through them quickly. Deadlifts are always fun as well. Glad to be back out there, it’d been a while since life has allowed me the time to train.

Warm up sets

Working sets:

175 x 3

200 x 3

225 x 3

Assistance work:

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

155 x 10 x 5

Barbell rows:

155 x 10 x 5

curls

tricep pushdowns

Roller

Nothing exciting, still do not like bench press.

Warm up sets

Working sets:

350 x 3

400 x 3

450 x 3

Assistance work:

Squats BBB (70% of working 1RM):

310 x 10 x 5

Ab crunch (ball):

BW x 10 x 5

Roller.

Really good training this evening, everything felt great, 450 went up with great ease, things worked well. I really enjoy it when that happens. My precious wife came out to watch for a little bit and took a video of the last set of deadlifts. Enjoy:

[youtube http://www.youtube.com/watch?v=Vjm4hPhr-3E]

Also, looks like the bar caught some skin on the last pull. Good stuff!

Warm up sets

Working sets:

155 x 3

180 x 3

200 x 3

Assistance work:

Bench Press BBB (70%):

175 x 10 x 5

Pull ups:

BW x 10 x 5

Barbell curls

Tricep (band) push downs

Roller

Nothing too eventful with this evenings training. Soccer practice with the little man’s team tomorrow, then hoping to make time to deadlift on Thursday.

Warm up sets

Working sets:

290 x 5

330 x 5

375 x 5

Assistance work:

Deadlift BBB (70% of working 1RM):

345 x 10 x 5

Roller

Yes, this was hard.

Warm up sets

Working sets:

325 x 5

375 x 5

425 x 5

Assistance work:

Squat BBB (70% of working 1RM):

310 x 10 x 5

Ab crunch (ball):

BW x 10 x 5

Roller

Deadlifts felt great, but not going to lie – squatting 310 for 5 sets of 10 felt pretty brutal. I’m going to sleep well tonight! haha. This is going to be a fun month.