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Old 04-21-2010, 08:46 PM   #81
David Boyle
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100421

Rest Day.

I'm really thinking about doing the "boring but big" section of 5-3-1 next week. And maybe switch it up every 4 week cycle...
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Old 04-22-2010, 09:33 AM   #82
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100422

Bench Press
45x10
135x5
155x5
185x5
210x9....ouch

My shoulder didn't bother me too much today...really pumped about that.

However bench strength was down. I'm thinking due to my nutrition and rest. I've been sick w/ strep throat and lost about 5lbs over the last few days.

Dips
BWx20/11/10/9

Realized that this program was bound to fail...back to back press/push...haha!

One of the reasons why I'm going to start the "boring but big" program next week. I'll use the 3rd exercise has a BW assistance.

Finished up w/ some one/one leg clean and press(KB) to work balance in my injured foot.

Couple hours later did (2) 5 min rounds on heavy bag

Worked on a good heavy bag that hasn't been broke in.
No gloves/wraps...working on hand/knuckle hardening
Even worked in some head-butts too...can't ignore those in the clinch.
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Old 04-23-2010, 06:10 PM   #83
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100423

Dead-lift
135x5
225x5
275x5
315x10

Last set felt real good...I'm going to stop staying 10 b/f these sets and maybe shoot for 15.
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Old 04-26-2010, 04:41 PM   #84
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100426

2nd week of 5-3-1

Boring But Big....(modified)

Press

45x10
95x5
105x3
120x3
140x9

Let out too big of a breath on the last rep and lost my tension...was really hoping to rep out that #10. Next time!

Pullups/Chinups

5x10

I did my 5 sets of 10 reps of press w/ my conditioning to complete the B.B.B.

Conditioning

Oh my this sucked majorly....lol

5 rounds (done in boots/utes/flak jacket):

10 Thrusters (95lbs)
20yd Sled Sprint (90lbs)
10 KB Press w/ (2) 55lb KB's
20yd Sled Sprint (90lbs)

I did this w/ one of my junior Marines and we were smoked!

First time I ever pulled a sled...and I must say it was eye opening.
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Old 04-27-2010, 01:14 PM   #85
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100427

Squat
45x10
135x5
205x3
225x3
255x12 (PR)

Think the sled pulling from yesterday halted some of my hip/hamstring drive today...haha

Front Squat
(power-clean to start set)
135x10
135x10
135x10
135x10
135x10
(I felt really good/strong through-out these sets..nice little burn)

Dips @ BW (full ROM)
15,15,10,10,15

AB Wheel Roll-Outs
2x10
(my guts were killing me when I went to my 3rd set...so I tapped out. Last time I went crazy w/ volume on these...my belly was sore for a full week.)
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Old 04-28-2010, 04:41 AM   #86
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I know what you mean by the ab wheel craziness, first time I did them on my toes when I woke up the next day I thought I had been attacked by a bat in my midsection.

Did you give any thought to D.V.S's variation of Boring but Big? When I done with the current program and go back to 5/3/1 I might go that way.
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Old 04-28-2010, 10:00 AM   #87
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Quote:
Originally Posted by Allen Yeh View Post
I know what you mean by the ab wheel craziness, first time I did them on my toes when I woke up the next day I thought I had been attacked by a bat in my midsection.

Did you give any thought to D.V.S's variation of Boring but Big? When I done with the current program and go back to 5/3/1 I might go that way.
Hey Allen, Yea man...my stomach is tender now...lol

I'm not sure what D.V.S is?? It maybe flying over my head...is that a person on this forum?
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Old 04-28-2010, 10:09 AM   #88
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Oops, Dave Van Sikke (spelling?).

He had a variation of the Big but boring method here:
http://www.performancemenu.com/forum...ead.php?t=5370

Page 2 I think.
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Old 04-28-2010, 11:51 AM   #89
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Looks real good thanks.

I may give that a shot. My legs are not too sore today from yesterdays volume of front squats after back squats.

I may do front squats (5x10) on dead-lift days and deads (5x10) on back squat days....

Kinda sucks for me today...cause today is my dead-lift day and I know I'm going to be getting smashed on those 5x10 deads after my work set...haha.
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Old 04-28-2010, 02:07 PM   #90
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100428

Was going to take today off...but I won't be able to hit the gym tomorrow...so I decided to hit it up today and deal w/ it.

Weight Update:
194lbs

Glad I'm losing weight....I was at 205 a month ago. Didn't like the feel of it when I was doing Marine training and such.

2nd week of 5-3-1 (BBB)

Deads
135x5
255x3
295x3
330x9...

pissed I couldn't grunt out another rep or two...but that is what it would have took...a big fat grunt. I blasted through the first 5 like it was a metcon.

Deads
275x10
275x10
245x8
245x10

Felt good w/ these...though I believe 275lbs was too heavy for these sets...the book says about 40-60%....? We'll see how I feel tomorrow and the next day...my back actually feels really good though.

B.B. Shrugs
135x20
185x20
185x20 (hook grip)
185x20 (hook grip)
185x20

First time in years I've done shrugs. I'm sure I'll be sore from these.
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