BigDad79's Return To Power

[BigDad79]

29-Nov-2018

5/3/1 - Squat Day - De-Load Day

Squats
120lbs - 2x5
150lbs - 2x5
180lbs - 2x5

Leg Curls
120lbs - 3x12

Leg Presses
550lbs - 3x12

[BigDad79]

30-Nov-2018

5/3/1 - OHP Day

OHP
55lbs - 2x5
65lbs - 2x5
80lbs - 2x5

Dips
BW - 3x10

[BigDad79]

03-Dec-2018

5/3/1 - Deadlift Day

Deadlifts
145lbs - 1x5 (w/u)
180lbs - 1x5 (w/u)
215lbs - 1x3 (w/u)
235lbs - 1x5
270lbs - 1x5
315lbs - 1x9 <-- 9-Rep PR!

Boring But Big - Deadlift
185lbs - 5x10

Good Mornings
115lbs - 3x10

BB Row
135lbs - 3x10

The Boring But Big addition really ups the volume for these workouts. I'm positive my back will feel a big pump after this workout....and I love that!

[grouchyjarhead]

Congrats on the PR, three wheels for 9.

[StinnerOzz]

Nice going!

[BigDad79]

04-Dec-2018

5/3/1 - Bench Press Day

Bench Press
100lbs - 1x5 (w/u)
125lbs - 1x5 (w/u)
145lbs - 1x3 (w/u)
160lbs - 1x5
185lbs - 1x5
210lbs - 1x7 <-- 7-Rep PR!

Boring But Big - Bench Press
135lbs - 5x10

DB Bench Press SS Alternating DB Rows
65lbs - 3x10 SS 65lbs - 3x10

The chesticles will be sore tomorrow!

[BigDad79]

Congrats on the PR, three wheels for 9.

Nice going!

Thanks, fellas! Definitely feeling stronger. I probably could have gone 10-11 reps, but my grip slipped.

[BigDad79]

06-Dec-2018

5/3/1 - Squat Day

Squats
135lbs - 1x5 (w/u)
150lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
195lbs - 1x5
230lbs - 1x5
260lbs - 1x10 <-- 10 Rep PR

Boring But Big - Squats
150lbs - 5x10

Leg Curls
125lbs - 3x12

Leg Presses
600lbs - 3x12

Yeah, buddy! I never would have dreamed of getting 260x10 a few months ago. This approach has really opened up my high-rep game and, as a result, I'm seeing improvements on my low-rep game as well. Winner, winner! The 600lbs leg presses were a great finisher! I think I can get up to 700lbs for 3x12 without much issue.

[BigDad79]

07-Dec-2018

5/3/1 - OHP Day

OHP
55lbs - 1x5 (w/u)
70lbs - 1x5 (w/u)
80lbs - 1x3 (w/u)
90lbs - 1x5
100lbs - 1x5
115 - 1x11

Boring But Big - OHP
70lbs - 5x10

Dips
BW - 3x10

115x11 sets my 1RM at 155 which is where I was pre-surgery. Yup, I'm back!

[BigDad79]

10-Dec-2018

5/3/1 - Deadlift Day

Deadlifts
145lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
215lbs - 1x3 (w/u)
255lbs - 1x3
290lbs - 1x3
325lbs - 1x8 <-- 8-Rep PR!

Boring But Big - Deadlift
185lbs - 5x10

Good Mornings
115lbs - 3x10

BB Row
135lbs - 3x10

Keep on keeping on. Wasn't feeling it but still got my req'd number of reps for the last working set.

[BigDad79]

14-Dec-2018

5/3/1 - Bench Press Day

Bench Press
100lbs - 1x5 (w/u)
125lbs - 1x5 (w/u)
145lbs - 1x3 (w/u)
170lbs - 1x3
195lbs - 1x3
225lbs - 1x7 <-- 7-Rep PR!

Boring But Big - Bench Press
135lbs - 5x10

DB Bench Press SS Alternating DB Rows
65lbs - 3x10 SS 65lbs - 3x10

BIG day for me! I hurt my shoulder doing 5x5 at 225. To get 7 at the same weight (with relative ease) was awesome! I feel like I'm finally done with my recovery. Not to mention, the complete mindf&ck I had with that weight (and my shoulder) is over!

[HomeGymChains]

Congratulations!
Nice numbers!

[BigDad79]

15-Dec-2018

5/3/1 - Squat & OHP Day

Squats
120lbs - 1x5 (w/u) - w/Hip Circle
150lbs - 1x5 (w/u) - w/Hip Circle
180lbs - 1x3 (w/u) - w/Hip Circle
215lbs - 1x3
245lbs - 1x3
275lbs - 1x8 <-- 8 Rep PR

Boring But Big - Squats
150lbs - 5x10

Leg Curls
130lbs - 3x12

Leg Presses
640lbs - 3x12

OHP
55lbs - 1x5 (w/u)
70lbs - 1x5 (w/u)
80lbs - 1x3 (w/u)
95lbs - 1x3
110lbs - 1x3
125lbs - 1x8 <-- 8 Rep PR

Boring But Big - OHP
70lbs - 5x10

Dips
BW - 3x10

Due to a crazy schedule this week, I had to get Squats and OHP in on the same day. Killer workout this AM but I battled through (one of the rare occassions I take a pre-workout). Overall, felt really strong and even made some advanced on my OHP form which is something I've been struggling a lot with lately.

[BigDad79]

Congratulations!
Nice numbers!

Thanks buddy. Been a long time coming but I'm very happy with the progress.

[StinnerOzz]

Did I miss all about this Boring But Big stuff? Just to add volume/tonnage with big lifts? Seems like a can't miss scenario to me!

[BigDad79]

17-Dec-2018

5/3/1 - Deadlift Day

Deadlifts
145lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
215lbs - 1x3 (w/u)
270lbs - 1x5
310lbs - 1x3 <-- 3-Rep PR!
345lbs - 1x7 <-- 6-Rep PR!

Boring But Big - Deadlift
185lbs - 5x10

Good Mornings
115lbs - 3x10

BB Row
135lbs - 1x10
185lbs - 1x7 <-- 7-Rep PR!
200lbs - 1x5 <-- 5-Rep PR!
135lbs - 1x10

I'm at the point where I'm not only hitting rep PRs but also moving weights I've never even touched before (or at least have documented proof that I've moved before). I seem to remember DL'ing 405lbs once in my past life but can't find documentation anywhere so I'm calling 345lbs the most I've ever DL'd

[BigDad79]

Did I miss all about this Boring But Big stuff? Just to add volume/tonnage with big lifts? Seems like a can't miss scenario to me!

It's part of Jim Wendler's 5/3/1 approach and it's exactly what you're hitting on - adding volume/tonnage with the big lifts. The idea is that you work with roughly 50% of your training max (TM = 0.9*1RM). 5 sets of 10 reps will build muscle and allow you to work on form. It's actually a great mental rush too because you've been working with heavy weights and then you go light with high reps. Has definitely helped me build muscle size, memory and form memory.

[BigDad79]

18-Dec-2018

5/3/1 - Bench Press Day

Bench Press
100lbs - 1x5 (w/u)
125lbs - 1x5 (w/u)
145lbs - 1x3 (w/u)
185lbs - 1x5
210lbs - 1x3 <-- 3-Rep PR!
235lbs - 1x6 <-- 6-Rep PR!

Boring But Big - Bench Press
135lbs - 5x10

DB Bench Press SS Alternating DB Rows
65lbs - 3x10 SS 65lbs - 3x10

I'm now at the point where I'm moving weights heavier than I've ever benched before. Very happy with this progress!

[StinnerOzz]

It's part of Jim Wendler's 5/3/1 approach and it's exactly what you're hitting on - adding volume/tonnage with the big lifts. The idea is that you work with roughly 50% of your training max (TM = 0.9*1RM). 5 sets of 10 reps will build muscle and allow you to work on form. It's actually a great mental rush too because you've been working with heavy weights and then you go light with high reps. Has definitely helped me build muscle size, memory and form memory.

Hell yeah, I've incorporated similar into my own routines. I keep telling some of my friends at the gym to dial it down a bit and do just that, but they always want to push the last ounce of weight that they can. Sigh.

[BigDad79]

20-Dec-2018

5/3/1 - Squat Day

Squats
135lbs - 1x5 (w/u)
150lbs - 1x5 (w/u)
180lbs - 1x3 (w/u)
230lbs - 1x5
260lbs - 1x3 <-- 3 Rep PR
290lbs - 1x7 <-- 7 Rep PR

Boring But Big - Squats
150lbs - 5x10

Leg Curls
130lbs - 3x12

Leg Presses
690lbs - 3x12

First time with 290lbs on my back and it felt pretty light! Cranked out seven quality reps and felt great! I think the leg presses assistance work has really helped me out with increasing my squat numbers. It just helps me learned how to handle bigger weights and I just feel beast mode when I'm doing them. Great workout today!

[BigDad79]

Hell yeah, I've incorporated similar into my own routines. I keep telling some of my friends at the gym to dial it down a bit and do just that, but they always want to push the last ounce of weight that they can. Sigh.

It's funny, my boss just turned 50 and has been doing 5/3/1 for about a year. He says he's stronger now than he ever was in his life (his bench calculated 1RM is over 400 now). I honestly think that the entire trajectory of my life would be different if I had this workout in HS. Not that I would have played in the NFL or anything, but I think I would have been big/strong enough to play DII football somewhere. At 6'2", I was 185lbs soaking wet as an offensive tackle (now 240ish). If I had been able to get into the 230's (wouldn't have been a stretch with the testosterone we had flowing then), it would have been a different ballgame. It's that powerful of a routine.

The best part is that you still get to play with the heavy weights but the volume is there too. I also like that you go 3x5 one week, 3x3 the next and then 5/3/1 the third (with a deload on the 4th). It keeps things changed up and interesting.

So, yeah, I'm a fan

[BigDad79]

21-Dec-2018

5/3/1 - OHP Day

OHP
55lbs - 1x5 (w/u)
70lbs - 1x5 (w/u)
80lbs - 1x3 (w/u)
100lbs - 1x5
115lbs - 1x3
135lbs - 1x5

Boring But Big - OHP
70lbs - 5x10

Dips
BW - 3x10

Failed on rep six at 135lbs. Probably should have just gotten into the sixth rep ASAP (I think the rest killed me) but I'm happy with where I'm at. Moving back in the right direction and I'm back to the full "wagon wheel" experience!

[BigDad79]

24-Dec-2018

5/3/1 - Deadlift Day

Deadlifts
145lbs - 2x5
185lbs - 2x5
215lbs - 2x5

Good Mornings
95lbs - 3x10

BB Row
135lbs - 3x10

Deload week

[BigDad79]

26-Dec-2018

5/3/1 - Bench Press Day

Bench Press
100lbs - 2x5
135lbs - 2x5
145lbs - 2x5

DB Bench Press SS Alternating DB Rows
50lbs - 3x10 SS 50lbs - 3x10

Deload week

[BigDad79]

27-Dec-2018

5/3/1 - Squat Day

Squats
135lbs - 2x5
150lbs - 2x5
180lbs - 2x5

Leg Curls
100lbs - 3x12

Leg Presses
460lbs - 3x12

Deload Week

[BigDad79]

28-Dec-2018

5/3/1 - OHP Day

OHP
55lbs - 2x5
70lbs - 2x5
80lbs - 2x5

Dips
BW - 3x10

Deload Week

[BigDad79]

31-Dec-2018

5/3/1 - Deadlift Day

Deadlifts
145lbs - 1x5 (w/u)
185lbs - 1x5 (w/u)
215lbs - 1x3 (w/u)
240lbs - 1x5
280lbs - 1x5
315lbs - 1x10 <-- 10-Rep PR!

Boring But Big - Deadlift
185lbs - 5x10

Good Mornings
125lbs - 3x10

BB Row
145lbs - 1x10 <-- 10-Rep PR!

Holy **** does it feel good to be back at it today! The DL felt great and I will most definitely be sore tomorrow. The 315 for 10 was amazing. I have never hit that kind of weight for that kind of reps. Definitely getting stronger and feeling great doing it!

[BigDad79]

02-Jan-2019

5/3/1 - Bench Press Day

Bench Press
100lbs - 1x5 (w/u)
135lbs - 1x5 (w/u)
150lbs - 1x3 (w/u)
165lbs - 1x5
190lbs - 1x5
215lbs - 1x10 <-- 10-Rep PR!

Boring But Big - Bench Press
135lbs - 5x10

DB Bench Press SS Alternating DB Rows
70lbs - 3x10 SS 70lbs - 3x10

215lbs @ 10 reps felt kind of light...until about the 7th or 8th rep. I just ran out of steam but got it done. 70lbs DB's are heavy but I think today was just an off day. I'm also about 2-days into a pretty much no-carb diet so I'm sure that had something to do with my energy and performance.

[BigDad79]

03-Jan-2019

5/3/1 - Squat Day

Squats
135lbs - 1x5 (w/u)
155lbs - 1x5 (w/u)
185lbs - 1x3 (w/u)
200lbs - 1x5
230lbs - 1x5
260lbs - 1x10

Boring But Big - Squats
155lbs - 5x10

Leg Curls
135lbs - 3x12

Leg Presses
730lbs - 3x12

I did not want to be awake this morning. I did not want to be at the gym this morning. I did not want to squat this morning. But I did it. I stood in the parking lot and, outload, told myself "You're here now; do good work." And I did. This workout was one of those hard workouts that you just slog through. That being said, 730lbs for 12 reps is some kind of PR for me. It works out to a 1,000+lbs PR!

[HomeGymChains]

. . .

I did not want to be awake this morning. I did not want to be at the gym this morning. I did not want to squat this morning. But I did it. I stood in the parking lot and, outload, told myself "You're here now; do good work." And I did. This workout was one of those hard workouts that you just slog through. That being said, 730lbs for 12 reps is some kind of PR for me. It works out to a 1,000+lbs PR!

Congratulations! Way to get it done!