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  1. #181
    Registered User BigDad79's Avatar
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    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
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  2. #182
    Registered User BigDad79's Avatar
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    30-Nov-2018

    5/3/1 - OHP Day

    OHP

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

    Dips
    BW - 3x10
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  3. #183
    Registered User BigDad79's Avatar
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    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!
    Last edited by BigDad79; 12-04-2018 at 10:47 AM.
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  4. #184
    Tactical Barbell Crew grouchyjarhead's Avatar
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    grouchyjarhead is offline
    Congrats on the PR, three wheels for 9.
    Beginner Powerbuilding Routine:
    http://forum.bodybuilding.com/showthread.php?t=169993933

    Intermediate U/L for Powerbuilding:
    https://forum.bodybuilding.com/showthread.php?t=175303901
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  5. #185
    Death Metal Madman StinnerOzz's Avatar
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    Nice going!
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  6. #186
    Registered User BigDad79's Avatar
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    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!
    Last edited by BigDad79; 12-04-2018 at 10:50 AM.
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  7. #187
    Registered User BigDad79's Avatar
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    Originally Posted by grouchyjarhead View Post
    Congrats on the PR, three wheels for 9.
    Originally Posted by StinnerOzz View Post
    Nice going!
    Thanks, fellas! Definitely feeling stronger. I probably could have gone 10-11 reps, but my grip slipped.
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  8. #188
    Registered User BigDad79's Avatar
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    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.
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  9. #189
    Registered User BigDad79's Avatar
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    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!
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  10. #190
    Registered User BigDad79's Avatar
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    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.
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  11. #191
    Registered User BigDad79's Avatar
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    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!
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  12. #192
    Registered User HomeGymChains's Avatar
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    Age: 60
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    Thumbs up

    Congratulations!
    Nice numbers!
    At age 60, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  13. #193
    Registered User BigDad79's Avatar
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    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.
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  14. #194
    Registered User BigDad79's Avatar
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    Originally Posted by HomeGymChains View Post
    Congratulations!
    Nice numbers!
    Thanks buddy. Been a long time coming but I'm very happy with the progress.
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  15. #195
    Death Metal Madman StinnerOzz's Avatar
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    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!
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  16. #196
    Registered User BigDad79's Avatar
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    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
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  17. #197
    Registered User BigDad79's Avatar
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    Originally Posted by StinnerOzz View Post
    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.
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  18. #198
    Registered User BigDad79's Avatar
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    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!
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  19. #199
    Death Metal Madman StinnerOzz's Avatar
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    Originally Posted by BigDad79 View Post
    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.
    Lifting. Hockey. Headbanging.

    My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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  20. #200
    Registered User BigDad79's Avatar
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    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!
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  21. #201
    Registered User BigDad79's Avatar
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    Originally Posted by StinnerOzz View Post
    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
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  22. #202
    Registered User BigDad79's Avatar
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    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!
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  23. #203
    Registered User BigDad79's Avatar
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    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
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  24. #204
    Registered User BigDad79's Avatar
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    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
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  25. #205
    Registered User BigDad79's Avatar
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    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
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  26. #206
    Registered User BigDad79's Avatar
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    28-Dec-2018

    5/3/1 - OHP Day

    OHP

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

    Dips
    BW - 3x10

    Deload Week
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  27. #207
    Registered User BigDad79's Avatar
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    Age: 39
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    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!
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  28. #208
    Registered User BigDad79's Avatar
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    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.
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  29. #209
    Registered User BigDad79's Avatar
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    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!
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  30. #210
    Registered User HomeGymChains's Avatar
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    Thumbs up

    Originally Posted by BigDad79 View Post
    . . .

    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!
    At age 60, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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