Sgsolberg: Boring But Big

[Sgsolberg]

Early this year, I began a log to capture the last few weeks/months of my Starting Strength experience. Everything went really well, until I got sick at the end of ski season. I failed to manage my recovery sufficiently to continue on the linear progression for much longer. While I could resume an effort to milk these gains further, my wife has asked me to consider changing up my training… I apparently became quite an ass when I was in the last few weeks of the program.

Regardless, I am back to a healthy state and have decided that I would like to pursue further strength via Wendler's 5-3-1, using the Boring but Big model.

My current maxes are:
Bench: 230
Squat: 395
Press: 160
DL: 430

[Mr.City]

Those are some nice numbers.

[Sgsolberg]

Warmup:
Row 500m (1:55), Snatch 115x3x5

Bench:
135x5 (warmup)
150x5
173x5
195x8

103x10,10,10,10,10

Chins:
5x5

Rows:
95x8x5.

[Mr.City]

Say, what's the big but boring model? It looks like a high volume model designed for hypertrophy. I'm ignorant 5/3/1 but plan on investigating it after I've finished whatever gains I can make on SS and TM.

[Sgsolberg]

Boring but big is a version of 5-3-1, using the main lift as the assistance work. Using my workout from today as an example, I worked up from 65% to 75% to 85% of max, then benching 45% of max for 5 sets of 10 reps.

This variant of the program is good for hypertrophy, but won't be so much as to stall out progress rapidly. I really suggest you read the Tmuscle.com interview (linked below) and the book.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

[AidenBloodaxe]

Good luck on your journey! How much do you weigh?

[Sgsolberg]

I suppose I could list some stats.
Height: 6 feet | 1.83 meters
Age: 24
As of last night prior to my training session:
Weight: 215 lbs | 97.7 kilos
Waist: 37 inches | 94cm

Daily supplements:
3g fish oil
zma dose (2 pills for what it's worth)
multivitamin
glucosamine (I have some goofy joint issues from previous sports)
5g creatine

[Sgsolberg]

Daily weigh-in: 218 lbs

Warmup:
500m row (1:57), Clean and Jerk 155x3x3

Squat:
95x10x2 (warmup)
185x5 (warmup)
255x5
295x5
335x8

Squat: 135x10x5
Leg Press: +360x10x5.

I felt really solid today. I worked through my workout with my friend Tony, and we really blasted through. My total time in the gym was 65 mins, ie just enough time to load the bar and go. It was awesome to have someone to train with, as he provided encouragement and a few laughs.

Additionally, since we were switching off, it kept the pace elevated. I think that by keeping rest between the assistance sets low, you can probably improve your conditioning on this program with minimal extra work.

[Sgsolberg]

Daily Weigh-in: 217.5 lbs

Warmup: Jog 5 minutes

Press:
45x5x2 (warmup)
65x5 (warmup)
105x5
120x5
135x7

Press: 75x10x5
This was much harder than I thought it would be. I really struggled starting around rep 8 for the last 3 sets. I also played with a false grip and felt like the bar tracked straighter when I used it (as was advertised by Wendler).

Chinup: 3x5

Kroc Rows: 75x10x5 (75 lb dumbell, 5 sets of 10 per side).
75 lbs was far too easy feeling. I think I could have pulled 90.

[Sgsolberg]

Warmup: jog 5 mins

Deadlift:
135x5 (warmup)
185x3 (warmup)
225x1 (warmup)
275x5
320x5
360x6

Deadlift: 190x10x5

Wow, I had some insomnia this morning and I really felt it. I know I should have been good for a 7th rep on my work set.

[Sgsolberg]

BW: 219
This weight feels more natural for me. Last week was weird, but I can't figure out why. Additionally, I'm really making sure to get 250+ grams of protein right now. I'll see if this focus helps.

Warmup: 5 minutes walking on treadmill. 3* incline, 3.5 miles per hour.

Bench:
135x5x2 (warmup)
160x5 (this was supposed to be 3, but I fucked up)
180x3
205x5, 3

Assistance Work:
Bench 115x10x5.
This was much easier than the lighter work last week.

Kroc Rows 90x10x5.
Once again, this felt fine. I will probably stick with this weight for a while.

Dips BWx5x5.

[Mr.City]

I picked up the book. 5/3/1 seems like great stuff.

[Sgsolberg]

I like it. Of course, I recognize that it is not the fastest way for me to increase my lifts. On the plus side, today's workout only took 75 mins. That's lightning compared to the last week or so of Starting Strength (at least for me it was about 105 mins).

[Sgsolberg]

Well, today was sucktastic, and it carried through into my workout.

BW: 217.5 lbs

Warmup: Walk 5 mins (3* incline, 3.5 mph).

Squat:
135x5x2 (warmup)
225x5 (warmup)
275x3
315x3
355x6
This felt goddamned weak.

Assistance Work:
Squat 185x10x5.
This was good, but I kept the rest times at about 3 mins.

Leg Press +230x10x5.

[Sgsolberg]

Conditioning Day:
Hill Sprints. My wifey's altimeter thingy (used for skiing normally) had the hill as about 95 feet of elevation from the base.

Sprint to the top, pause for a moment, walk down, repeat for a total of 10 times up the hill.

This was definitely tough. I know I need to work on a bit more conditioning and flexibility as part of my gpp. I'll try to log 1 or 2 more days of conditioning this week or this weekend.

Other Notes:
I am feeling fairly tired. Not sure if this is a general fatigue or nutritional thing. I'm trying to do a light body recomp right now, and that is probably a factor.
I am slightly regretting not taking the 10% reduction in maxes for calculating my lifts. I am going to continue with my current mesocycle, but am considering the option to not increase my weights for my next mesocycle.

Anyone who reads, feel free to respond to my musings or to tell me I'm full of crap and to man up.

[Mr.City]

Oh man, I think that 10% is gonna whup your ass. Good luck though. Btw, I noticed you finish off your sets of 3 with a set of 6. I think I might be missing part of the program, but isn't it 3 sets of 3?

[Sgsolberg]

Wendler counts the two sets of 3 before that as work sets. I find it helpful to think of this like some of ramped 5x5 programs. Each ramped set is a work set. In this week's case sets of 3 for 70%, 80%, and 3+ for 90%.

It's not that I've been trying to get 6 reps on these sets... it's just where I ended up. This week, 6 reps at 355 was fucking tough (though I tend to puss out a bit).

[Sgsolberg]

I am not a terribly big fan of C.S. Lewis, but I ran across this quote today: “We all want progress, but if you're on the wrong road, progress means doing an about-turn and walking back to the right road; in that case, the man who turns back soonest is the most progressive.”

In my case, I think this may mean adjusting my weights to reflect a 10% drop in 1RM. There are several reasons to do this in my case:
1. I do not wish to be a hypocrite. I can’t count the times I’ve told someone (or merely thought) “Just do the damned program without messing with it.” In this case, I should do the program as designed.
2. By lowering the training weights I can ensure that I will be able to work on the program for some time before needing a reset.
3. By using a lighter weight I will be hitting higher reps. This will be a nice change from 5’s, and may increase hypertrophy somewhat.
4. Higher reps will tax my conditioning in a different way, especially pushing into time ranges that I want to improve (1-2 minutes).

As an additional note, I will be deadlifting tonight and pressing tomorrow. I am doing this since I am travelling tomorrow night and I find it much more comfortable to drive long distances after pressing than after deadlifting.

[Sgsolberg]

BW: 218 lbs.

Warmup:
Snatch: (in kgs) 40x3, 50x3, 60x1x10.

Deadlift:
135x5 (warmup)
225x3 (warmup)
280x3
320x3
360x7
-All sets before the 360 were beltless and with a double overhand grip. I probably could have gotten an 8th rep at 360, but I decided to leave one in the tank. I could feel my lumbar region really starting to struggle to keep extension.

Assistance work:
Deadlift 225x10, 190x10x4.
The volume assistance work is surprisingly difficult, even at such light weights. I made sure to take every rep seriously.

Leg Press +410x8x3.
A note on this: Since I have no idea how I should count the sled portion of the leg press, I write it as +lbs. This is so that I do not misrepresent the weights.

Weighted Situps +25x12x3.
If I do situps I like to do them on the decline bench, and so I do.

[Mr.City]

Did you factor the reduced 1RM with these deadlifts?

[Sgsolberg]

Yes, I was originally scheduled to pull 385 for my heavy set today. I think I would have still been able to go for more than the 3 basic reps (4 or 5 maybe?), but I'd rather put myself in a position to progress for a longer time.

[Sgsolberg]

BW: 218 lbs.

Press:
45x5x2 (warmup)
95x5 (warmup)
105x3
120x3
135x8

Assistance Work:
Incline Bench 135x8x3

Chinup: 5/5/5/4
Dips: 5/5/5/5/5
These were done in supersets. No resting except the time needed to move between stations.

[PVC]

That's what she said!!!!

[PVC]

That's in response to your thread title. I'm about two weeks late, but I think I still nailed it.

[Sgsolberg]

Yeah, I'm not much to look at or talk to... but I do have a nice big peice of meat in my boxers.

[misspelledgeoff]

Sgsolberg, I've been doing the 531 BBB routine starting this past week. I love being done in an hour and the recovery period seems to work a lot better for me than TM. But goddam I was sore after 3 squat worksets and then 5 sets of 10.

[Sgsolberg]

Yeah, the DOMS are for realz on this program. I can feel my hammies today after squatting Tuesday and DLing yesterday. On the plus side, I find it really easy to recover from.

In fact, it's the little things I notice the most... you know... pitching a tent more often, being more pleasant, not feeling like I'm going to kill someone when I leave the gym...

[Sgsolberg]

BW: 219 lbs.

Bench Warmup:
45x5x3
95x5x2
115x5
135x5

Work Sets:
165x5
185x3
205x5.

Assistance work:
Bench 115x10x5.
Row 65x15x2.

I more or less wanted to get in and out of the gym today. I'm exhausted from traveling, and definitely didn't eat well enough this weekend.

[Sgsolberg]

Another Shit-tastic day. Check the Ends and Peices forum for it later.

Warmup:
Body Squat x5x3,
Squat 45x5x3, 95x5x2

C&J 135x1x2
Squat 135x5x2

C&J 165x1
Squat 165x5

Squat:
225x5
245x3

Work Sets:
275x5
315x3
355x5,
385x1 For shits and giggles...
405x1 (PR)

Assistance:
Curl 50x8x2
I don't normally do these, but more explanation is forthcoming.

[PVC]

Nice squat! 4 Plates!

So how is this day shitty?

[Sgsolberg]

BW: 218 lbs.

I did DL's today since I'm helping a friend with some heavy work this weekend. It did not go as well as last week, but was certainly acceptable. Overall, I feel like this is working for me as a program. I am noticeably leaning out a little bit, but I'll need to up the calories soon.

Warmup:
Snatch 45x3x3, 95x2x2, 115x1, 135x1x3.
I caught the last snatch a little forward, tweaking my back slightly.

Clean and Jerk 135x3, 155x1, 175x1 (PR C&J), 195x1x3 (PR C&J).
All of these felt light and fairly easy.

Deadlift:
45x5
115x5
185x5
225x5
245x3

300x5 This felt unusually heavy. I think it had to do with the OL warmup.
340x3 This did not feel as bad as 300.
380x5. Tough. I think I could have gotten a 6th rep if not for tweaking my back in the warmup.

Assistance:
225x5x5.

[Sgsolberg]

BW: 221 lbs.

I ate a bit more carb yesterday evening... Water Weight.

Warmup:
Snatch 45x3x2, 95x3x2, 115x1x4.

Press:
45x5x2
65x5
95x5

115x5
130x3
145x6.

Assistance:
70x10x3

[Sgsolberg]

BW: 218 lbs.

Warmup:
Bench:
45x5x3
95x5x2

120x5
140x5
185x9.
I might have gotten 185x10, but I thought it best to leave one in the tank since I had tennis right after lifting.

Assistance:
Bench: 115x10x5
Chins: BWx5x4

[Mr.City]

I got to say that you're making 5/3/1 look very tempting. Something about the template, probably the openness of it, makes it seem fun to try out.

[Sgsolberg]

Well, it is flexible... and you get in and out of the gym fast (about an hour including assistance and my shower). Of course, you won't be pushing as hard... so slower gains during the early intermediate phase.

[Sgsolberg]

BW: 219 lbs

Squat:
45x5x2
95x5x2
135x5
185x5

235x5
275x5
310x10
The last rep was intense.

Assistance:
Squat 185x10x5
Leg Press +180x10x3
Sumo Deadlift 315x5 for shits and giggles...

News: I've got a lifting buddy for Fridays (deadlifts). He's the only other person in my gym that I've seen pull over 315. Should be good.

[Sgsolberg]

I missed Monday this week and cannot afford the time this weekend, so I decided to both deadlift and press today. This was fine, and didn't cause me any real problem. I was also short on sleep which kept me from hitting a bigger DL than I wanted. Oh well, next time.

BW: 220 lbs.

Press:
45x5x2
65x5x2
95x5

105x5
120x5
135x9 This was tough, but I feel stronger week by week.

Assistance:
Press 95x5x3

Deadlift:
135x5x2
225x5

275x5 very fast.
315x5 was supposed to be 305. I fucked up.
345x7 I stopped short of max effort because I wanted to go for a heavy single today with my lifting partner.

385x3
405x1
415x1
425x1
435x1 (PR)
445x0 Failed to break it off the ground.

Assistance:
DL: 330x5x3. Utter Exhaustion. I'll enjoy eating and sleeping a ton this weekend.

[Mr.City]

Nice deadlift!

[Sgsolberg]

BW 217 lbs

Warmup:
Bench
45x5x2
95x5x2
115x5
135x5

155x3
175x3
195x6,3,3,3,3

Assistance:
Pin pressing: The principles here are laid out in one of Starr's articles. This is an isometric deal, pressing off one set of pins into another 2 times, followed by a third rep which is held for a period of time.

Low position: 185x3x3 (held 6 seconds for each set.)
Middle position: 195x5x2 (held 6 seconds for each set.)
Lockout:
225x3 (held 12 seconds)
275x3x2 (held 12 seconds)
315x3 (held 12 seconds)
325x3 (held 12 seconds).

Chins:
5x5