3/5/1 and Boring But Big for Powerlifting

[DamianBlane]

What's up guys. Getting on here to drop, er, i mean start a log. Gonna take a stab at Wendler's 3/5/1 for powerlifting with the Boring But Big as an accessory template. This is after floundering around with conjugate method for a while, this-program-that-program for a bit, and finally just screwing around with rep maxes without any plan. Now it's time to start making slow, steady progress and get my lifts up!

Stats:
6'
240#

PRs:
Squat: 405
Bench: 325
DL: 495
OHP: 195

I will be using the 5/3/1 calculator found on Black Iron Beast https://blackironbeast.com/5/3/1/calculator

After main lifts I will do drop sets using the "first set last" setup for 3x5

followed by the complementary lift for the Boring but Big portion of 5x10@50% (ex. 5x10 squat variation after main 3/5/1 DL and 5x10 OHP after bench and vice versa for each)

I also leave room for screwing around with my slingshot, sometimes using knee wraps or sleeves, and as always leaving each day up to how good I feel that day.

I don't plan on planned deloads because, well, I have a family and job and school and other priorities than lifting (egads!) and so I have enough interruptions and distractions that make my lifting schedule irregular.

I plan on sticking to the script for a few cycles and reevaluating progress and effectiveness.

Interested to see how this goes!

[DamianBlane]

4/28/15: Deadlift


5 × 180
5 × 225
3 × 270
3 × 315
3 × 360
3+ × 405
aaaaaand using what I understand to be "joker sets:"
425 x3 singles. With belt. and Lamb of God. and anger.

side note: The gym I currently lift at is akin to a commercial gym (ie: planet fatness) so they flip their sh*t if you drop weights. I know these slow, quiet eccentric portions of each deadlift are gonna kill my hamstrings and bring the gainz.

Followed by Deadlift drop sets:
3x5 @ 315
supersetted with:
Front Squat 3x10 @ 135

Skipped abs and didn't hit all the sets due to time constraints. Gotta work faster and get all the work in!

Those sets of 10 supersetted with DL dropsets almost killed me! I realize now how my conditioning has suffered. It wasn't the weight at all but the volume that had me huffing and puffing. I'm hoping these high-rep sets will get easier.



Update for today: HOT DAYUM I'm sore. Didn't think I'd get so sore. Definitely not used to that high of volume. The pump is pretty damn intense too.

[MarcAWilson]

Just a suggestion:
BBB is great but when every movement you do is a bi-lateral movement, you can develop some imbalances, which can cause problems.

You Might consider adding in split squats or lunges on your squat and deadlift days and dumbbell work on your pressing days.

[DamianBlane]

Just a suggestion:
BBB is great but when every movement you do is a bi-lateral movement, you can develop some imbalances, which can cause problems.

You Might consider adding in split squats or lunges on your squat and deadlift days and dumbbell work on your pressing days.

I plan on using variations of the lifts for the accessory work, hence the front squats I listed above. I probably will rotate movements such as those you mentioned, mostly depending on what I feel like doing that day.

Also including ab work, chins/pullups, rows, and GHR on the respective upper/lower days.

[DamianBlane]

Wow. So combination of family coming in town with sick kids and the misalignment of the stars and changing of the tides I had to sideline going to the gym this last week. Just now updating my log.....

BENCH
Monday May 4th

5 × 120
5 × 150
3 × 180
3 × 205
3 × 235
TOP SET 3 × 265
3? × 280 (Joker set. Not happening today. Felt weak as fuark and couldn't mentally get there. Next time maybe use the slingshot for joker sets?)

Drop sets
5 × 205
5 × 205
5 × 205

OHP (Boring But Big)
5x10 @ 90# (DAMN this kills. Didn't know lightweight could get so heavy! Aint nothin boring about 5x10, definitely felt like cardio as my heart was about to explode.)

dumbbell row
5x10 @ 65# (Light weight for high reps.)

This pump and soreness has lasted as I type this, days later. Traps are about to pop after all that OHP. Wife noticed my tricep pump that has me bumping into doorframes as I walk through. I have a good feeling about this program, for both strength and hypertrophy.

[DamianBlane]

Another late entry: Skwaaats!

05/14/15 squats:
5 × 150
5 × 185
3 × 220
3 × 260
3 × 295

3+ × 330 TOP WORK SET
Felt great so I worked up to:
3 singles × 350
Feel the strength coming back! Can't wait to get up to squatting 405+ again

Followed by stupid stupid stupid suicide why-do-i-do-this-to-myself sets with about a minute rest between sets:
5 × 260
5 × 260
5 × 260


deadlift
5 x 10 × 225. These SUCK after all that squatting.

Hamstring curls
5x10 @ whatever weight I did. Don't remember.

[DamianBlane]

Note to self: DO NOT GO TO A THEME PARK IN FLORIDA IN MAY THE DAY AFTER SQUATTING. Sweet baby Jesus! Shamu aint worth it!

[DamianBlane]

May 18th OHP

Ok so week one took a lfetime to complete due to sickness/school/family stuff/sun in my eyes. Hopefully get on a better schedule soon.

OHP 5's week

5 × 75
5 × 95
3 × 110
5 × 120
5 × 140
5+ × 160 Top work set
1 x 175 (joker set)
1 x 185 (joker set)

aaaaand everyone's favorite drop sets:
5 × 120
5 × 120
5 × 120


bench press
5 x 10 × 155


This was pretty much to failure the last two sets. My triceps were so wasted yet so pumped!


Lat pulldown (Can't do this many chins yet @ 240# BW)
5 x 10 × 200

[DamianBlane]

May 20th deadlift


5's week deadlift:

5 × 180
5 × 225
3 × 270
5 × 290
5 × 335
5+ × 380 (felt easy AF. Way too light, even at higher reps. Not sure I like this 5's week stuff. Oh well, stick to the script!)
1 × 405 (Only did one, kinda got gassed out. Strength was there, cardiac conditioning was not. This is so much more volume than I'm used to. Gotta get up the cardiac/work capacity)

Drop sets from hell:
3 x 5 × 290

Skipped the squat BBB accessory today, knew I wouldn't have enough time. Instead I did:

Leg Press
5 x 10 @ 340#

hanging leg raise
5 x 5 @ BW

[DamianBlane]

bench press from sometime last week. Anniversary and Wife's birthday in the same general area made for lots of celebrating and not so much gym time. Hopefully June will be better!
BENCH DAY

5 × 115
5 × 145
3 × 175
5 × 185
5 × 215
5+ × 245 (TOP WORK SET)
5? × 265 (Really wasn't feeling it. Popped on the SLINGSHOT and busted out an easy set of 5. Gotta start incorporating the Slingshot more!)

3 x 5 × 185 (drop sets)

press
5 x 10 ×  @ 55

dumbbell row
5 x 10 @ 65

[DamianBlane]

SQUAT Later last week.

5 × 150
5 × 185
3 × 220
5 × 240
5 × 275
5+ × 315 [b]Top work set[/n]
1 @  335 (wiped out from earlier sets. Either this is way too much volume or more likely I have no conditioning!)
5 × 245
5 × 245
5 × 245

deadlift
skipped due to time constraints and a tight low back

Ab work
various planks, decline crunches, hanging leg raises.