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  1. #1
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    DavoBC's 5/3/1 Boring But Big

    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
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  2. #2
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    DavoBC is offline
    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
    Last edited by DavoBC; 02-02-2013 at 05:57 PM.
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  3. #3
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    DavoBC is offline
    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
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  4. #4
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    DavoBC is offline
    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
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  5. #5
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    DavoBC is offline
    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
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  6. #6
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    DavoBC is offline
    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
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  7. #7
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    DavoBC is offline
    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
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  8. #8
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    DavoBC is offline
    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
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  9. #9
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    DavoBC is offline
    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"
    Last edited by DavoBC; 02-03-2013 at 08:50 AM.
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    DavoBC is offline
    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
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  11. #11
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    DavoBC is offline
    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
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  12. #12
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    DavoBC is offline
    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
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  13. #13
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    DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250)
    DavoBC is offline
    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
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  14. #14
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    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.
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    DavoBC is offline
    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
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  16. #16
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    DavoBC is offline
    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
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  17. #17
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    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
    Reply With Quote

  18. #18
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    DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250)
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    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
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  19. #19
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    DavoBC is offline
    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
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  20. #20
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    DavoBC is offline
    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
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  21. #21
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    DavoBC is offline
    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
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    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
    Reply With Quote

  23. #23
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    DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250) DavoBC has a spectacular aura about. (+250)
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    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.
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    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
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    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"
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    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.
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    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.
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    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!
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    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.
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    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!
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