I'm going to keep this short like my time with this program.
First off, all these headings should have BBB in quotes, or I should have called it 5/3/1 +5X10 or something, because with the exception of Cycle 2 of Squats, I didn't use the main movement for the 5X10 sets, but rather a variant except in the case of Cycle 2 of Deadlifts where I did hypers for 5 sets of 10-20. Not really the program right? So this is very much In Review of what I did as opposed to A Review of Boring But Big.
All I really have to say is that my pressing moved the needle a little bit more than my Squat, and that Squat in particular started to leave me feeling pretty beat up. Deadlift continued it's usual steady increase for the most part. I haven't done a Wendler style deload or layoff since I started 5/3/1 Full Body back in July. I had some lower rep sessions while on vacation, but they were still real work sessions. I imagine this has a lot to do with the beat up feeling.
All of this, combined with one other element made me decide to cut this a little short. I was only going to do one more cycle of this program anyway, so it's not a complete bail out. The other element is that Paul Carter finally release his LRB 365 manual this week, and I'd been planning on running that for the entirety of 2013. With the way my training was starting to go, I looked at the calendar and saw no reason to wait. I've jumped straight into that program with no layoff either, because I've set very conservative goals, and the first 3 weeks are very light. See you over there.
Showing posts with label Wendler. Show all posts
Showing posts with label Wendler. Show all posts
Saturday, December 15, 2012
Monday, December 10, 2012
5/3/1 BBB: Cycle 2. Week 3. Bench
BW - 200
Bench -
BarX15
95X5
115X5
140X5
155X3
175X1
185X1
135X10, 6
Chin-ups - BWX10, 7
Wide-Grip Pulldowns - 3 sets of 10
BB Curls -
BarX10
65X5
BarX30
80% session. I have a tight schedule early this week, and so had to do bench a day early. Because that had me going Press, Squat, Bench on consecutive days, I made some slight tweaks so that there wasn't as much overlap with what I did on Press day. That means taking the focus away from my shoulders a bit.
First, I chose not to go for a rep max on my top set, but rather to just get the required single, and then take my training max for the cycle for another single. Wendler has written a lot about this lately, and it made sense for this day. Both singles were heavy, but the rep was smooth on both. Very satisfied with that result.
Second, rather than do BBB sets on Incline, I did more flat bench with a 50% set. I kind of thought I would get more than 10 reps, but I'm fine with this.
Chins and Pulldowns and curls were all fine.
Bench -
BarX15
95X5
115X5
140X5
155X3
175X1
185X1
135X10, 6
Chin-ups - BWX10, 7
Wide-Grip Pulldowns - 3 sets of 10
BB Curls -
BarX10
65X5
BarX30
80% session. I have a tight schedule early this week, and so had to do bench a day early. Because that had me going Press, Squat, Bench on consecutive days, I made some slight tweaks so that there wasn't as much overlap with what I did on Press day. That means taking the focus away from my shoulders a bit.
First, I chose not to go for a rep max on my top set, but rather to just get the required single, and then take my training max for the cycle for another single. Wendler has written a lot about this lately, and it made sense for this day. Both singles were heavy, but the rep was smooth on both. Very satisfied with that result.
Second, rather than do BBB sets on Incline, I did more flat bench with a 50% set. I kind of thought I would get more than 10 reps, but I'm fine with this.
Chins and Pulldowns and curls were all fine.
Thursday, November 1, 2012
5/3/1 Full-Body: In Review
Yesterday I wrapped 5 cycles/4 months of 531 - Full Body. I'm going to go over the way I set it up, and then the progress #'s.
Here's a comparison of the textbook version of this variation and what I did:
3-Days
Wendler:
Regular Squat every session; one 531, two with lower %/reps
Me:
Regular Squat on 531 day, Pause Squats the other two with the lower %/reps. Pause Squats help me keep my form in check.
Wendler:
Military Press with 531 sets/reps on Press/Deadlift day
Me:
I used Klokov presses instead just because I wanted to give the movement a good try. Also, every 3rd or 4th session I would use Paul Carter's Strong-15 scheme to understand where my top end strength on the movement was in comparison to the high-reps I was getting on my 531 top set (it was always lower than projected).
Wendler:
Puts out a lot of DB/one-arm/one-leg movements as potential options for assistance
Me:
Everything was done with a barbell, or lifting my body off the floor (chins and dips)
Wendler:
One Squat, One Press, One Pull movement per session.
Me:
That plus a few cycles where I threw in ONE additional accessory movement per day targeted to bring up one certain muscle group per cycle. So I would settle on a muscle group, and add one movement to each lifting session for that area. I did this for two cycles with shoulders/traps, and one cycle with legs.
That's it. I consider that directly in-line with the principals of the program as laid out by Wendler. The only place one might quibble is with the additional movement added to bring up a muscle group, however I always had enough energy to get a quality work-out on all the lifts, and my numbers never seemed to suffer from the added work.
On to my progress:
There are a few ways to look at this, but I'm going to start with progress on the individual lifts. One note on this: I reset my max on everything after the first cycle because I was stalling really quickly following the 2-day program I'd been on for the summer, and that's why the initial weights don't seem far off from the final weights. I also started pausing all bench reps on my chest, and this further reduced my initial #'s. With that out of the way:
Squat -
Best lift first cycle: 225X4, projected 1RM 250
Best lift final cycle: 225X8, projected 1RM 280
30 lb. increase
Bench -
Best lift first cycle: 160X4 (touch-and-go), projected 1RM 180
Best lift final cycle: 165X6 (all paused on chest), projected 1RM 195
15 lb. increase PLUS added pause at bottom
Klokovs -
Best lift first cycle: 70X12, projected 1RM 95
Best lift final cycle: 85X11, projected 1RM 115
20 lb. increase
Deadlift -
Best lift first cycle: 295X1 (awful); projected 1RM 305 (previous best was 345)
Best lift last cycle: 290X8; projected 1RM 360
60 lb. increase
Something else I started tracking, and another way to look at progress, is that I logged my projected "total" for each week, and then my average total for each cycle. So for example, in week 1, I projected at 240, 175, 305 for a 720 total, I found that number for each week, and then took the average of all 3 weeks per cycle to get my average total for the cycle. Progress looks like this:
Cycle 1 -
720, 735, 720 for Average Total - 725
Cycle 5 -
780, 835, 820 for Average Total - 810
85 lb. increase
Looking at it this way results in a very conservative number by which to judge my current standing. Rather than just taking my best individual lifts across the whole program and saying my final total is maybe 835, I can safely say that my total is at least 810.
So there are two different ways to look at my progress. I think the bottom line here is that progress was demonstrably made.
As to how I feel about the training like this? I loved it. I really did. It was hard to talk myself into transitioning into something else. This type of full body layout using only a compound barbell or bodyweight movements is the kind of thing I've wanted to try since I started reading Chaos and Pain, and it really worked for me mentally. Also, I've long felt that in addition to the Big-3, my long-term staples would be standing OHP, BB Rows, Chins and Dips. This program allowed me to ONLY to do those things for a long time, and it was awesome. I expect I will return to this from now on for a significant portion of each year's training.
Here's a comparison of the textbook version of this variation and what I did:
3-Days
Wendler:
Regular Squat every session; one 531, two with lower %/reps
Me:
Regular Squat on 531 day, Pause Squats the other two with the lower %/reps. Pause Squats help me keep my form in check.
Wendler:
Military Press with 531 sets/reps on Press/Deadlift day
Me:
I used Klokov presses instead just because I wanted to give the movement a good try. Also, every 3rd or 4th session I would use Paul Carter's Strong-15 scheme to understand where my top end strength on the movement was in comparison to the high-reps I was getting on my 531 top set (it was always lower than projected).
Wendler:
Puts out a lot of DB/one-arm/one-leg movements as potential options for assistance
Me:
Everything was done with a barbell, or lifting my body off the floor (chins and dips)
Wendler:
One Squat, One Press, One Pull movement per session.
Me:
That plus a few cycles where I threw in ONE additional accessory movement per day targeted to bring up one certain muscle group per cycle. So I would settle on a muscle group, and add one movement to each lifting session for that area. I did this for two cycles with shoulders/traps, and one cycle with legs.
That's it. I consider that directly in-line with the principals of the program as laid out by Wendler. The only place one might quibble is with the additional movement added to bring up a muscle group, however I always had enough energy to get a quality work-out on all the lifts, and my numbers never seemed to suffer from the added work.
On to my progress:
There are a few ways to look at this, but I'm going to start with progress on the individual lifts. One note on this: I reset my max on everything after the first cycle because I was stalling really quickly following the 2-day program I'd been on for the summer, and that's why the initial weights don't seem far off from the final weights. I also started pausing all bench reps on my chest, and this further reduced my initial #'s. With that out of the way:
Squat -
Best lift first cycle: 225X4, projected 1RM 250
Best lift final cycle: 225X8, projected 1RM 280
30 lb. increase
Bench -
Best lift first cycle: 160X4 (touch-and-go), projected 1RM 180
Best lift final cycle: 165X6 (all paused on chest), projected 1RM 195
15 lb. increase PLUS added pause at bottom
Klokovs -
Best lift first cycle: 70X12, projected 1RM 95
Best lift final cycle: 85X11, projected 1RM 115
20 lb. increase
Deadlift -
Best lift first cycle: 295X1 (awful); projected 1RM 305 (previous best was 345)
Best lift last cycle: 290X8; projected 1RM 360
60 lb. increase
Something else I started tracking, and another way to look at progress, is that I logged my projected "total" for each week, and then my average total for each cycle. So for example, in week 1, I projected at 240, 175, 305 for a 720 total, I found that number for each week, and then took the average of all 3 weeks per cycle to get my average total for the cycle. Progress looks like this:
Cycle 1 -
720, 735, 720 for Average Total - 725
Cycle 5 -
780, 835, 820 for Average Total - 810
85 lb. increase
Looking at it this way results in a very conservative number by which to judge my current standing. Rather than just taking my best individual lifts across the whole program and saying my final total is maybe 835, I can safely say that my total is at least 810.
So there are two different ways to look at my progress. I think the bottom line here is that progress was demonstrably made.
As to how I feel about the training like this? I loved it. I really did. It was hard to talk myself into transitioning into something else. This type of full body layout using only a compound barbell or bodyweight movements is the kind of thing I've wanted to try since I started reading Chaos and Pain, and it really worked for me mentally. Also, I've long felt that in addition to the Big-3, my long-term staples would be standing OHP, BB Rows, Chins and Dips. This program allowed me to ONLY to do those things for a long time, and it was awesome. I expect I will return to this from now on for a significant portion of each year's training.
Monday, May 28, 2012
5/3/1 Log: Cycle 1. Week 1. Incline Press
Defranco Shoulder Mobility
Incline -
BarX15
85X5
105X5
120X5
135X5
DB Rows -
45X15
50X10
55X20
Standing Leg Curls - 3 sets of 10-20
Farmers Carries - 25 minutes
Handles (120 lbs.) X1 trip down and back
160X1
200X1X5; 60 second rests
160X1X8; 45 second rests
120X1X5; 30 second rests
Incline bench was a little heavier than I expected. Not having done it in over a year, I thought I would try 80% of my bench as my training max, similar to what I'm doing with Pause Squats, and similar to Pause Squats the weight is probably heavier than it should be. I'm going to try and get through the first cycle just getting at least the required reps if possible. If training is generally going well and not interfering with my rehearsal process, I will drop the training max and continue with the 2nd 3-week cycle. Again similar to the plan for the Pause Squats.
Incline -
BarX15
85X5
105X5
120X5
135X5
DB Rows -
45X15
50X10
55X20
Standing Leg Curls - 3 sets of 10-20
Farmers Carries - 25 minutes
Handles (120 lbs.) X1 trip down and back
160X1
200X1X5; 60 second rests
160X1X8; 45 second rests
120X1X5; 30 second rests
Incline bench was a little heavier than I expected. Not having done it in over a year, I thought I would try 80% of my bench as my training max, similar to what I'm doing with Pause Squats, and similar to Pause Squats the weight is probably heavier than it should be. I'm going to try and get through the first cycle just getting at least the required reps if possible. If training is generally going well and not interfering with my rehearsal process, I will drop the training max and continue with the 2nd 3-week cycle. Again similar to the plan for the Pause Squats.
Friday, April 13, 2012
UB: Reps Week 1. Squats
Defranco Mobility
Squats -
BarX15X2
95X10
155X6
195X3
225X1
195X8, 6, 7, 6, 5 (32 Total Reps)
GHR - 5 sets of 10 (on a medium setting)
You guys, these squats were no joke. The last two blocks were relatively easy the first week or two. This. Was. Not. Now, I usually start cycles with some kind of pressing day because that's the way Defranco laid it out, and that's the way Wendler laid it out. For the first two blocks of UB/WCS, I always ended up Squatting on Saturday or Sunday, invariably on not-enough-sleep and often a bit hungover. I wanted to break that cycle up, and decided to start this block with Squats to make sure I was fresh going in. Man am I glad I did.
Squatting has never come easy to me, and yet I knew 195 projected to around my 15 Rep Max so I expected to get to those work sets and maybe start off with 10, and try to get the 30 reps done in 4 sets. This was a complete brain-fart on my part because it didn't take into account fatigue from working up to the single. With Deadlifts, a more natural lift for me, this wouldn't have mattered as much, but with Squats I new I was going to be in trouble right around the 155X6. Everything felt heavy and hard. By the time I got to the work sets, I had no idea what would happen. Frankly, I'm kind of amazed that I got the reps I got, because I was afraid I might not be able to do even 6 sets of 5 to get my 30 rep total. When I'd finished my 3rd set, though, I knew I'd be able to clear 30 with my last two. Man. I'm pretty excited to see how this goes with the other movements, and for the rest of the block.
Squats -
BarX15X2
95X10
155X6
195X3
225X1
195X8, 6, 7, 6, 5 (32 Total Reps)
GHR - 5 sets of 10 (on a medium setting)
You guys, these squats were no joke. The last two blocks were relatively easy the first week or two. This. Was. Not. Now, I usually start cycles with some kind of pressing day because that's the way Defranco laid it out, and that's the way Wendler laid it out. For the first two blocks of UB/WCS, I always ended up Squatting on Saturday or Sunday, invariably on not-enough-sleep and often a bit hungover. I wanted to break that cycle up, and decided to start this block with Squats to make sure I was fresh going in. Man am I glad I did.
Squatting has never come easy to me, and yet I knew 195 projected to around my 15 Rep Max so I expected to get to those work sets and maybe start off with 10, and try to get the 30 reps done in 4 sets. This was a complete brain-fart on my part because it didn't take into account fatigue from working up to the single. With Deadlifts, a more natural lift for me, this wouldn't have mattered as much, but with Squats I new I was going to be in trouble right around the 155X6. Everything felt heavy and hard. By the time I got to the work sets, I had no idea what would happen. Frankly, I'm kind of amazed that I got the reps I got, because I was afraid I might not be able to do even 6 sets of 5 to get my 30 rep total. When I'd finished my 3rd set, though, I knew I'd be able to clear 30 with my last two. Man. I'm pretty excited to see how this goes with the other movements, and for the rest of the block.
Monday, October 17, 2011
5/3/1 Log: Cycle 1. Week 0. Pressing
Defranco's Simple-6
Press - 45X10, 65X5, 75X3, 85X3, 100X9
super-set with
Chin-ups - BWX5X5
Chin-ups - BWX5, 5, 3, 5, 4
super-set with
BB Overhead Extensions - BarX10, 65X6, BarX10
Push-Ups - X20, 15, 5, 4, 3, 2, 1, 2, 3
Hammer and Tire - 3 rounds of 20 "each arm", 60 second rests
So I'm starting 5/3/1! Very excited. However, testing my DL 1RM this last week really took it out of me, and I was a little nervous that I wasn't allowing enough downtime between ending one program and starting another, so I added what I'm calling "Week 0" to the program.
Week 0 is basically a deload before the program week. For my regular 5/3/1 deloads, I'm using the updated %'s that Jim posted on his blog. The thing I noticed when I started plugging these into my spreadsheet is that these numbers (using the MROUND function in Excel) are the same as those in the 5X week at the beginning of the following cycle. The effect is 5/3/1/3, which makes sense because a lot of people reverse the 5 and 3 weeks as a variation on the program. This incorporates that into the deload week, you just don't go for reps on the last set. I decided to give myself a week to ease into the program by doing 3X's at the same weight I'll start my 5X's. Also gives me a chance to make tweaks to assistance work, and get used to the way this program "feels" in the gym.
With that being said, the presses felt good so I decided to go for reps on my last set! Ha. I think I was within the philosophical boundaries of the program to do so. The 100X9 was probably the most I could have done, and that projects to be around my 9RM so fine.
Press - 45X10, 65X5, 75X3, 85X3, 100X9
super-set with
Chin-ups - BWX5X5
Chin-ups - BWX5, 5, 3, 5, 4
super-set with
BB Overhead Extensions - BarX10, 65X6, BarX10
Push-Ups - X20, 15, 5, 4, 3, 2, 1, 2, 3
Hammer and Tire - 3 rounds of 20 "each arm", 60 second rests
So I'm starting 5/3/1! Very excited. However, testing my DL 1RM this last week really took it out of me, and I was a little nervous that I wasn't allowing enough downtime between ending one program and starting another, so I added what I'm calling "Week 0" to the program.
Week 0 is basically a deload before the program week. For my regular 5/3/1 deloads, I'm using the updated %'s that Jim posted on his blog. The thing I noticed when I started plugging these into my spreadsheet is that these numbers (using the MROUND function in Excel) are the same as those in the 5X week at the beginning of the following cycle. The effect is 5/3/1/3, which makes sense because a lot of people reverse the 5 and 3 weeks as a variation on the program. This incorporates that into the deload week, you just don't go for reps on the last set. I decided to give myself a week to ease into the program by doing 3X's at the same weight I'll start my 5X's. Also gives me a chance to make tweaks to assistance work, and get used to the way this program "feels" in the gym.
With that being said, the presses felt good so I decided to go for reps on my last set! Ha. I think I was within the philosophical boundaries of the program to do so. The 100X9 was probably the most I could have done, and that projects to be around my 9RM so fine.
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