DavoBC's 5/3/1 Boring But Big

[DavoBC]

Just started following Wendler's 5/3/1 BBB. Running BBB at 60% of my maxes. Really like the template in terms of slower progression and ample time to recover. Goal is to get big and strong. Pretty much eating anything and everything but trying to avoid sugar and fried food. Already finished the first cycle so I'll post it up.

Set my maxes a bit below my true 1RM as per the book.

Cycle1 1RM's are:

Military press - 145lbs
Deadlift - 300lbs
Benchpress - 205lbs
Squat - 235lbs

[DavoBC]

Cycle 1 Week 1

MILITARY PRESS
WU 1 x 5 60
WU 1 x 5 72.5
WU 1 x 3 87.5

1 x 5 95
1 x 5 110
1 x 7 125

MILITARY PRESS BBB
5 x 10 90

SS W/ Chin ups 5x10 BW

then:
50 situps
25 hanging knee raises

[DavoBC]

Cycle 1 Week 1

DEADLIFT
WU 1 x 5 120
WU 1 x 5 150
WU 1 x 3 180

1 x 5 195
1 x 5 225
1 x 10 255

DEADLIFT BBB
5 x 10 180

SS W/ Pullups 5x5 BW

then:

Run 500m
Row 500m
25 knees 2 elbows

[DavoBC]

Cycle 1 Week 1

BENCH PRESS
WU 1 x 5 82.5
WU 1 x 5 102.5
WU 1 x 3 125

1 x 5 135
1 x 5 155
1 x 10 175

BENCH PRESS BBB
5 x 10 125

SS W/ Chin ups 5x10 BW

DB ROW
5 x 10 45

SS W/ Situps 5x20

[DavoBC]

Cycle 1 Week 1

SQUAT
WU 1 x 5 95
WU 1 x 5 117.5
WU 1 x 3 142.5

1 x 5 155
1 x 5 177.5
1 x 6 200

SQUAT BBB
5 x 10 142.5

SS W/ Chin ups 5x10 BW

LEG CURL
5 x 10 90

SS W/ Situps 5x20

[DavoBC]

Cycle 1 Week 2

MILITARY PRESS
WU 1 x 5 60
WU 1 x 5 72.5
WU 1 x 3 87.5

1 x 3 102.5
1 x 3 117.5
1 x 6 132.5

MILITARY PRESS BBB
5 x 10 90

SS W/ Chin ups 5x10 BW

DIPS
5 x 10 BW

SS W/ Situps 5x20

[DavoBC]

Cycle 1 Week 2

DEADLIFT
WU 1 x 5 120
WU 1 x 5 150
WU 1 x 3 180

1 x 3 210
1 x 3 240
1 x 9 270

DEADLIFT BBB
5 x 10 180

SS W/ Pullups 5x5 BW

then:

2 rounds of:
10 x front squat 90#
run 500m
15 knees to elbows

[DavoBC]

Cycle 1 Week 2

BENCH PRESS
WU 1 x 5 82.5
WU 1 x 5 102.5
WU 1 x 3 125

1 x 3 145
1 x 3 165
1 x 8 185

BENCH PRESS BBB
5 x 10 125

SS W/ Chinups 5x10 BW

DB ROW
5 x 10 45

SS W/ 5x15 hanging knee raises

[DavoBC]

Cycle 1 Week 2

SQUAT
WU 1 x 5 95
WU 1 x 5 117.5
WU 1 x 3 142.5

1 x 3 165
1 x 3 190
1 x 6 212.5

SQUAT BBB
5 x 10 142.5

SS W/ Chinups 5x10

LEG CURL
5 x 10 90

then:
side bends
1x5 40
1x10 25

2x10 box jumps 24"

[DavoBC]

Cycle 1 Week 3

MILITARY PRESS
WU 1 x 5 60
WU 1 x 5 72.5
WU 1 x 3 87.5

1 x 5 110
1 x 3 125
1 x 4 140 PR

MILITARY PRESS BBB
5 x 10 90

SS W/ Chinups 5 x 10 BW

DIPS
5 x 10 BW

SS W/ Situps 5x20

[DavoBC]

Cycle 1 Week 3

DEADLIFT
WU 1 x 5 120
WU 1 x 5 150
WU 1 x 3 180

1 x 5 225
1 x 3 255
1 x 9 285

DEADLIFT BBB
5 x 10 180

SS W/ Pullups 5x5

then:

100 single unders
50 boxjumps 24"
25 hanging knee raises
30 situps

[DavoBC]

Cycle 1 Week 3

BENCH PRESS
WU 1 x 5 82.5
WU 1 x 5 102.5
WU 1 x 3 125

1 x 5 155
1 x 3 175
1 x 5 195

BENCH PRESS
5 x 10 125

SS W/ Chinups 5x10

DB ROW
5 x 10 45

SS W/ Situps 5x20

then:

Pushups 5x10

[DavoBC]

Cycle 1 Week 3

SQUAT
WU 1 x 5 95
WU 1 x 5 117.5
WU 1 x 3 142.5

1 x 5 177.5
1 x 3 200
1 x 5 225

SQUAT BBB
5 x 10 142.5

SS W/ Chinups 5x10

LEG CURL
5 x 10 90

SS W/ hanging knee raises 3x20

[DavoBC]

I didn't take a deload week and went straight into the 2nd cycle.

My training maxes for Cycle 2 are:

Military press - 150lbs (+5)
Deadlift - 320lbs (+20)
Benchpress - 210 (+5)
Squat - 245 (+10)


As you can tell I superset every boring but big set with chin ups (lats have grown like crazy), and I typically super set the other assistance exercise with an ab exercise.

On lower days I also try to get a run or hill sprints in. Most times I'm too roasted so I'll do conditioning on the off day after.

[DavoBC]

Cycle 2 Week 1

MILITARY PRESS
WU 1 x 5 60
WU 1 x 5 75
WU 1 x 3 90

1 x 5 100
1 x 5 115
1 x 7 130

MILITARY PRESS BBB
5 x 10 90

SS W/ Chinups 5 x 10 +5lbs

DIPS
5 x 10 BW

SS W/ Situps 5x20

[DavoBC]

Cycle 2 Week 1

DEADLIFT
WU 1 x 5 130
WU 1 x 5 160
WU 1 x 3 195

1 x 5 210
1 x 5 240
1 x 9 275

DEADLIFT BBB
5 x 10 195

SS W/ Pullups 5x5

then:

100 single unders, 50 box jumps 24", 25 burpees

[DavoBC]

Cycle 2 Week 1

BENCH PRESS
WU 1 x 5 85
WU 1 x 5 105
WU 1 x 3 130

1 x 5 140
1 x 5 160
1 x 8 180

BENCH PRESS BBB
5 x 10 130

SS W/ Chinups 5x10 +5lbs

DB ROW
5 x 10 50
1 x 10 70

SS W/ Situps 5x20

[DavoBC]

Cycle 2 Week 1

SQUAT
WU 1 x 5 100
WU 1 x 5 125
WU 1 x 3 150

1 x 5 160
1 x 5 185
1 x 5 210

SQUAT BBB
5 x 10 150

SS W/ Chinups 5 x 10

LEG CURL
5 x 10 100

SS W/ Situps 5 x 20 and boxjumps 24" 5 x 20

[DavoBC]

Cycle 2 Week 2

MILITARY PRESS
WU 1 x 5 60
WU 1 x 5 75
WU 1 x 3 90

1 x 3 105
1 x 3 120
1 x 5 135

MILITARY PRESS BBB
5 x 10 90

SS W/ Chinups 5 x 10 +5lbs

DIPS
5 x 10 BW

SS W/ 5 x 20 situps

[DavoBC]

Cycle 2 Week 2

DEADLIFT
WU 1 x 5 130
WU 1 x 5 160
WU 1 x 3 195

1 x 3 225
1 x 3 260
1 x 10 290

DEADLIFT BBB
5 x 10 195

SS W/ 5 x 10 pullups

HANGING KNEE RAISES
5 x 15

SS W/ Run 5 x 250m

[DavoBC]

Cycle 2 Week 2

BENCH PRESS
WU 1 x 5 85
WU 1 x 5 105
WU 1 x 3 130

1 x 3 150
1 x 3 170
1 x 5 190

BENCH PRESS BBB
5 x 10 130

SS W/ Chinups 5 x 10 +5lbs

DB ROW
5 x 10 50
1 x 10 70

SS W/ 5 x 20 situps

[DavoBC]

Cycle 2 Week 2

SQUAT
WU 1 x 5 100
WU 1 x 5 125
WU 1 x 3 150

1 x 3 175
1 x 3 200
1 x 5 225 PR

SQUAT BBB
5 x 10 150

SS W/ Chinups 5 x 10

LEG CURL
5 x 10 100

SS W/ 5 x 15 hanging knee raises

[DavoBC]

Cycle 2 Week 3

MILITARY PRESS
WU 1 x 5 60
WU 1 x 5 75
WU 1 x 3 90

1 x 5 115
1 x 3 130
1 x 3 145

MILITARY PRESS BBB
5 x 10 90

SS W/ Chinups 5 x 10 +5lbs

then;
3 x 10 dips BW
3 x 20 situps
3 x 10 tricep pulldown 42.5

major PR on the OHP today! stoked.

[DavoBC]

Cycle 2 Week 3

DEADLIFT
WU 1 x 5 130
WU 1 x 5 160
WU 1 x 3 195

1 x 5 240
1 x 3 275
1 x 10 305

DEADLIFT BBB
5 x 10 195

SS W/ pullups 5 x 5

LEG RAISES
2 x 10

then:
3 x 10 hanging knee raises

EZ Bar curls
1 x 10 75
1 x 10 65
3 x 10 45

awesome workout

[DavoBC]

Cycle 2 Week 3

BENCH PRESS
WU 1 x 5 85
WU 1 x 5 105
WU 1 x 3 130

1 x 5 160
1 x 3 180
1 x 3 200

BENCH PRESS BBB
5 x 10 130

SS W/ Chinups 5 x 10

DB ROW
5 x 10 50

SS W/ 5 x 20 situps

DIPS
2 x 10 BW

SS W/ 2 x 20 boxjumps 24"

[DavoBC]

Cycle 2 Week 3

SQUAT
WU 1 x 5 100
WU 1 x 5 125
WU 1 x 3 150

1 x 5 185
1 x 3 210
1 x 3 235

SQUAT BBB
5 x 10 150

SS W/ Chinups 5 x 10

LEG CURL
5 x 10 100


So this workout was super tough because I was feeling sick for the last few days but felt like I had enough energy to hit it. PR with 3 x 235. Over the few days since this workout I've gotten more sick. Major bummer to lose the momentum from two great cycles but going to take a few days off and do a deload week. But its given me a chance to catch up on my studies at school for midterms and google tons of workout equipment I want to buy!

Going to do my best to stay on top of this log and not update it in batches like I have.

[DavoBC]

Cycle 2 Week 4 - Deload

Taking my first deload. Still deceivingly sick. Feel good enough to do stuff then when doing whatever activity I get super exhausted. Went skiing yesterday and today after the gym.

DEADLIFT
1 x 5 135
1 x 5 166
1 x 10 205

1 x 15 135

MILITARY PRESS
1 x 5 65
1 x 5 75
1 x 10 95

PUSH PRESS
1 x 5 115
1 x 5 135

CHIN UPS
5 x 10 BW

SS W/ 5 x 10 kettlebell swing 35lbs

At this point I was pretty gassed. Went and ate some lunch then went skiing for a few hours.

[DavoBC]

Cycle 2 Week 4 - Deload

SQUAT
1 x 5 95
1 x 5 135
1 x 15 155

BENCH PRESS
1 x 5 95
1 x 5 105
1 x 15 135

DIPS
3 x 10 BW

CHIN UPS
3 x 10 BW

Good little deload workout then went skiing for a bit.

Looking forward to starting cycle 3 on thursday!

[DavoBC]

Cycle 3 Week 1

Started cycle 3 today.

New training maxes for this cycle are:
Military press - 155
Deadlift - 330
Benchpress - 215
Squat - 255

MILITARY PRESS
WU 1 x 5 65
WU 1 x 5 80
WU 1 x 3 95

1 x 5 105
1 x 5 120
1 x 4 135 ?!?

Immediately after due to frustration:
Push Press
1 x 3 135

MILITARY PRESS BBB
5 x 10 95

CHIN UP
4 x 10 +5lbs
1 x 10 BW strict

SS W/ 5 x 20 situps

Notes
Super choked I didn't get more than 4 reps on 135. Everything felt heavy today warmups included. The BBB sets were kind of brutal to be honest and I didn't bother to super set them with chins because I wasn't sure if I had enough gas in the tank to do it. I got 135 x 5 last cycle on the 3+ day so I'm chalking this up to still being a bit sick. Going to stick with the new training max and see how the rest of the days go.

[DavoBC]

Cycle 3 Week 1

DEADLIFT
WU 1 x 5 135
WU 1 x 5 165
WU 1 x 3 200

1 x 5 215
1 x 5 250
1 x 12 285

DEADLIFT BBB
5 x 10 200

LEG RAISES
3 x 5

SS W/
3 x 10 Back Extensions

Notes
Good workout today. Starting to feel a lot better!