Im posting this to keep track of my stats and goals. I have been off and on with lifting in the past 2 years and now after lifting hard again for 2 months im getting into an actual program. I doing the boring but big 5/3/1 program and my goals are as follows
main goal is to compete in a raw tested comp and total something respectable. Im shooting for 2011. I will decide the goal weights the closer I get right now I just need to get stronger.
As for what weight class I dont care whatever im close to at the time of competition. Its gonna be either 220 or 242
start weight 219
bench max 225
squat max 275
dead max 325
military max 145
goal maxes after 4th cycle
bench 250
squat 325
dead 365
military 165
my week 1
bench 175x7 as my last set
bench 90x10 for 5 sets
50 pull ups
deadlift
285x9 reps
185x10 for 5 sets
kettlebell swings
military press
115x7 reps
75x10 for 5 sets
chest supported rows 3 45 plates for 8x 4 sets
Squat
225x10 reps
135x10 for 5 sets
ab crunches
week 2 will be comming up. Im only posting the last set reps for the main lifts. I do however do the prescribed 2 working sets before the last set. my 3 rep week starts tomorrow.
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Thread: boring but big scott 5/3/1
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11-26-2009, 06:30 PM #1
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
boring but big scott 5/3/1
Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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11-27-2009, 02:25 PM #2
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
week 2 start
well after thanksgiving eats i weighed in a solid 221. I took my weight before the meal and it was 218 so I think I did a good job with eating. anyway heres my bench day.
bench for 3 rep week
last set 185x8 reps...not an all time pr but happy considering just last week I got 7 reps with 175
135x10 for 5 sets
50 pull ups (took a few sets)
I expect my numbers to jump a little bit at first considering 3 years ago I was lifting pretty heavy.
on a side note the boring but big program makes u pretty damn sore...especially with squats and deads.Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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11-28-2009, 09:07 PM #3
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
deadlift
295x6 reps
did 5 sets of 10 at 135 conventional style (i usually do sumo)
some broom stick twists
felt tired and unmotivated but got it inRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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11-30-2009, 09:12 PM #4
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
standing military
125x5 reps
did not do my accessory 5 sets of 10 for standing military (little tweek in shoulder but I dont think its major)
chest supported rows 4 sets of 10Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-02-2009, 02:10 PM #5
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
squat day
did 235 for 6 reps
did sets of 10 at 155
some ab work
i felt not very explosive and still a little sore from deadlifting. I was hoping to get 2 more reps but i could not grit it out. We shall see how next week goes.Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-03-2009, 04:32 PM #6
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
bench 5/3/1
5 at 175 / 3 at 185 / 5 reps at 195
5 sets of 10 at 135 bench
50 pull ups
still felt sluggish and sore but I attribute that to finally getting serious about lifting. Im gonna up my calories and hopefully finish this last week strong. Looking foreward to a slight deload and then seeing what I can do for the second wave.Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-05-2009, 10:08 PM #7
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
deadlift 5/3/1
Deadlift 275x5 290x3 305x8 (happy not a pr but felt good)
5 sets of 10 deadlift
curls 5 sets of 10
monday will be standing military and wednesday will be squatRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-07-2009, 09:16 PM #8
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
standing military
just felt like absolute piss today for not particular reason. may be getting sick or something
i did 5 @ 105 3 @ 115 and 3 at 130lbs
then i did nothing
squat is wednesday and by then i hope im betterRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-08-2009, 02:01 PM #9
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12-08-2009, 09:26 PM #10
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
i have to say i have seen results. i have gained 3lbs in 3 weeks pretty much. i definatly look thicker than i was. the volume with the 4 main lifts is a lot. especially when you squat or deadlift. with all the warm up sets and then the working sets and then the 5 sets of 10. it will wear you out. but you definalty get some hypertrophy.
Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-09-2009, 03:09 PM #11
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
squats
215x5 225x3 245x5
5 sets of 10 155
ab work
everything is about where I thought it might be at this point. I got my deload starting and then im gonna hit it hard again. I figure im gonna do boring but big for one more 4 week cycle and then do one of the other 5/3/1 templates as far as assistance work goes.Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-09-2009, 03:49 PM #12
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12-10-2009, 12:40 PM #13
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
to answer that question I have to say im not sure because im following the percentages for the most part. The way the program is designed on your first cycle through its almost like your setting your rep maxes for the rest of the way. I know some people start out knowing their 5 rep max and 3 rep max and 1 rep max but I only knew my 1 rep. I can tell you however that before I started at bench I could only do a triple at 195, only do a double 305 for dealift and was at like 6 reps for 225 on squat. So there is good improvement. I expect to see quick improvement though because before I got distracted with work and stopped lifting heavy I was over 400 on deads and squats and around 275 for bench. I would much like to get back to those weights within the year.
Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-10-2009, 03:27 PM #14
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12-16-2009, 05:43 PM #15
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
updates and start of cycle 2
deloaded deads squats and standing military. did no assistance work on the deload days for these.
Bench Day 2nd Cycle 5/3/1 boring but big cycle 2 start weight 224
5x165
5x175
9x185 beat last cycle by a rep
5 sets at 135 for bench
50 pull ups
Saw a 1 rep improvement which I will take anytime. My first 3-4 reps were real strong and fast so im happy with the improvement.Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-17-2009, 06:14 PM #16
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
got a massage today and now im feeling pretty damn good. Is it bad when the massage lady says "damn your back is rediculously knotted"
and for those wondering no happy ending...Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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12-20-2009, 09:28 AM #17
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12-23-2009, 07:42 AM #18
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12-26-2009, 09:26 PM #19
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
squat and bench day
squat day was in a word bad
i did the perscribed 5 reps at 235.
I had to workout at work which has really bad equipment. The squat rack, well its not really a rack, either way the rack is set a foot below where I usually like the bar. Then I was wearing my work cargo pants that were not as giving as I thought they would be. either way i made enough excuses to make me do the bear minimum which I am not proud of but it is what it is.
Bench day however was good
195x8 reps
5 sets of 10 bench
3 45 plates for chest supported row 5 sets of 8
bench is getting better and its usually my weakest lift. One day I may actually put up a good numberRecent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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01-06-2010, 10:23 AM #20
- Join Date: Jan 2009
- Location: Baltimore, Maryland, United States
- Age: 40
- Posts: 926
- Rep Power: 592
sick as a dog
updates
i have been sick as a dog the last week and it sucked the life out of me. i was able to lift but did jack **** for assistance
military 125x5 as my final set
deadlift 315 for 6 as my final set
squat 255x4 for my final set
bench day today feel a little better. my sinuses are stuffed up and I have a sore throat so breathing sucks but **** it life goes on. This is my 5/3/1 week if all goes well I believe i can make my goals I had in mind for this cycle.
weight this week 225 (have gained good weight on this program)Recent Meets
1444 @ 275 usapl 12/13
1465 @ 282 RPS. 5/14
1504 @ 275 USPA. 7/14
1526 @ 278 USAPL 3/15
IG: sawmillpower275
Log: working with Wenning, road to raw Nats
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01-06-2010, 12:55 PM #21
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