T Nation

Burien Top Team | Boring But Big v.2

SUNDAY

BW: 153.2 lbs
waist: 34"

OFF - Took a nice 80 minute walk along the beach with Mrs BurienTopTeam before that brutal Seahawks v. Vikings game … good grief …

MONDAY

BW: 154.3 lbs
waist: 34"

Boring But Big: Week 2, Day 1

OHP Major
Pullups x 10
bar x 10
Pullups x 10
60 lbs x 8
Neutral grip chins x 10
75 lbs x 3
Chins x 10
85 lbs x 3
Chins x 10
95 lbs x 8

Bench Minor (Swiss bar)
bar x 10
55 lbs x 8
DB rows 45 lbs x 10
70 lbs x 10
DB rows 50 lbs x 10
70 lbs x 10
DB rows 55 lbs x 10
70 lbs x 10
DB rows 60 lbs x 10
70 lbs x 10
DB rows 65 lbs x 10
70 lbs x 30

Total training time: 70 minutes

TUESDAY

BW: 154.2 lbs
Waist: 34”

Boring But Big: Week 2, Day 2

Deadlift Major
bar x 10
95 lbs x 8
Hanging leg raises x 10
125 lbs x 5
HLRs x 10
155 lbs x 3
HLRs x 10
180 lbs x 3
HLRs x 10
205 lbs x 3
HLRs x 10
230 lbs x 7 1/2

Squat Minor
bar x 10
65 lbs x 8
75 lbs x 5
85 lbs x 3
Crunches x 20
95 lbs x 10
Crunches x 20
95 lbs x 10
Crunches x 20
95 lbs x 10
Crunches x 20
95 lbs x 10
Crunches x 20
95 lbs x 30(!)

Total training time: 75 minutes. The “7 1/2” had a little bit of a hitch on the eight rep. Close, but since I’m prioritizing bar speed and full reps, I don’t want to give myself any advantages.

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WEDNESDAY

BW: 153.2 lbs
waist: 34"

Cardio
Incline treadmill walk
3.0 miles / 434 calories / 49:02 minutes

#GOALZ

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THURSDAY

BW: 152.6 lbs
waist: 34”

Boring But Big, Week 2, Day 3

Bench Major (Swiss bar)
bar x 10
DB rows 45 lbs x 10
65 lbs x 8
DB row 50 lbs x 10
85 lbs x 5
DB row 55 lbs x 10

100 lbs x 3
DB rows 60 x 10
115 lbs x 3
DB rows 65 x 10
125 lbs x 9

OHP Minor
bar x 10
Pullups x 10
55 lbs x 10
Pullups x 10
55 lbs x 10
Neutral grip chins x 10
55 lbs x 10
Chins x 10
55 lbs x 10
Chins x 10
55 lbs x 21

Total workout time: 75 minutes. Managed to tie rep PR from last week in the OHP, which was a little disappointing. But that’s my shoulder speaking. A little discomfort setting up for the bench as well in the work sets. Probably lost a rep or two due to the injury. But nothing but crisp clean reps allowed.

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FRIDAY

BW: 154.4 lbs
waist: 34"

Boring But Big, Week 2, Day 4

Squat Major
bar x 10
crunches x 20
85 lbs x 8
crunches x 20
110 lbs x 5
crunches x 20

135 lbs x 3
crunches x 20
150 lbs x 3
crunches x 20
170 lbs x 13

Deadlift Minor
bar x 10
85 lbs x 8
115 lbs x 5
HLRs x 10

130 lbs x 10
HLRs x 10
130 lbs x 10
HLRs x 10
130 lbs x 10
HLRs x 10
130 lbs x 10
HLRs x 10
130 lbs x 21

Total workout time: 60 minutes. Tied rep PR from last week in the deadlift. Again, definitely could have powered through another rep or two to set a new PR…

But now, more than that kind of thing being “against the rules”, I’m really starting to appreciate the idea of ending the set as soon as technical failure takes place or bar speed is compromised.

I train best with hard limits: either absolute failure when I can’t physically do another rep, or technical failure/bar speed compromise - when it’s clear that the rep I just did was nowhere near as strong and powerful as the one before.

I’d like to run 5/3/1 Boring But Big from now through Transformation 2022. Maybe do a little Dogg Crapp or Alsruhe in Q3. Then run this 5/3/1 variation from CT that I’ve been looking for an opportunity to do. Caught a nice interview with him on DeFranco’s podcast. A lot of ideas on training for longevity that I’d like to start incorporating.

This isn’t necessarily that. But I think this 8/6/4 CT variation works along those lines.

Looking through Beyond 5/3/1, I’m seeing that starting next week is a good time to increase the weight on my assistance work by 10%.

That’s fine with my Minor work. And I’ll probably add 5 lbs to my DB rows, and maybe the crunches as well. I’m definitely in no hurry to add weight to my vertical pulls. Rep Speed Uber Alles.

SATURDAY

BW: 155.0 lbs
waist: 34"

OFF


SUNDAY

BW: 156.4 lbs
waist: 34 1/2"

Cardio
Incline treadmill walk
3.0 / 433 calories / 49:02 minutes

Will spend October (and the first half of November) in a mini cut, both to lose the weight I gained after the move as well as get ready for the seasonal weight gaining between late November and the end of the year. I’d love to start 2022 at 150 lbs and <33" waist. Doing some work now to help make that possible.

MONDAY

BW: 158.4 lbs
waist: 34 1/2"

Boring But Big, Week 3, Day 1

OHP Major
pullups x 10
bar x 10
pullups x 10
65 lbs x 8
hammer chins x 10

80 lbs x 5
chins x 10
90 lbs x 3
chins x 10
100 lbs x 8

Bench Minor (Swiss bar)
bar x 10
65 lbs x 8
DB rows 50 lbs x 10
85 lbs x 10
DB rows 55 lbs x 10
85 lbs x 10
DB rows 60 lbs x 10
85 lbs x 10
DB rows 65 lbs x 10
85 lbs x 10
DB rows 70 lbs x 10
85 lbs x 22

Total training time: 75 minutes.

I’m essentially doing Boring But Big, 6 Week Challenge from Beyond 5/3/1. Assistance work at 60% felt fine. Did 70 lbs for 30 reps last week, so 85 lbs for 22 reps this week makes for a good target to beat in Week Four.

Also doing some band work in between sets. John Meadows’ Over-and-Backs 5 x 10 during the OHP and band pull-aparts 5 x 10 during the Bench.

Tempted to chase BBB through the 5x5 and 5x3 variations, maybe even 5x1, through the end of this year and into the next - rather than just sticking with the 5x10 variation for the next nine months.

Macros: 1707 total calories: P 197 F 40 C31

TUESDAY

BW: 156.0 lbs
waist: 34 1/4"

Boring But Big, Week 3, Day 2

Deadlift
bar x 10
95 lbs x 8
HLRs x 10
135 lbs x 5
HLRs x 10
165 lbs x 3
HLRs x 10

190 lbs x 5
HLRs x 10
215 lbs x 3
HLRs x 10
240 lbs x 3 1/2

Squat Minor
bar x 10
65 lbs x 8
80 lbs x 5
105 lbs x 3 (should have been 95 lbs; but I can’t do math)
crunches +5 lbs x 20
105 lbs x 10
crunches +5 lbs x 20
105 lbs x 10
crunches +5 lbs x 20
105 lbs x 10
crunches +5 lbs x 20
105 lbs x 10
crunches +5 lbs x 20
105 lbs x 32

Total training time: 85 minutes. Disappointed in my deadlift top set. I think it’s technical. No issues coming off the floor, but couldn’t lock out the last inch of the fourth and fifth top set reps. Gave myself half a point for the both of them.

Made up for it a bit with extra effort on Assistance Work: Squat Edition by hitting 32 reps at 60% of my TM. Probably could have gone for a few more, but was starting to have a hard time breathing through my mask after about rep 25.

WEDNESDAY

BW: 154.6 lbs
waist: 34 1/4"

Cardio
Incline treadmill walk
3.05 miles / 435 calories / 49:11 minutes

0 00 000

THURSDAY

BW: 153.8 lbs
waist: 34 1/4”

Boring But Big, Week 3, Day 3

Bench Major (Swiss bar)
bar x 10 x 2
DB row 50 lbs x 10
65 lbs x 8
DB row 55 lbs x 10
85 lbs x 5
DB row 60 lbs x 10

105 lbs x 5
DB row 65 lbs x 10
120 lbs x 3
DB row 70 lbs x 10
135 lbs x 9 1/2

OHP Minor
bar x 10 x 2
Pullups x 10
65 lbs x 10
Pullups x 10
65 lbs x 10
Neutral grip chins x 10
65 lbs x 10
Chins x 10
65 lbs x 10
Chins x 10
65 lbs x 15

Total training time: 80 minutes. Decided to add another set of “bar only” warmups to help ensure a focus on good form. On the Major work, 135 lbs for 9 1/2 is a nice improvement from last week’s 125 lbs for 9. And, for the Minor work, based on 1RM equivalents, 65 lbs for 15 compares favorably to 55 lbs for 21 - even if the overall tonnage (975 lbs vs 1155 lbs) is less by about 18%.

Also too, the 1/2 rep refers to a good rep, but with a clear reduction in bar speed. I’m allowing myself to take two breaths if I need a moment before continuing with the set as long as the reps stay powerful.

FRIDAY

BW: 153.4 lbs
waist: 34 1/4"

Boring But Big, Week 3, Day 4

Squat Major
bar x 10 x 2
crunches +5 lbs x 20
95 lbs x 8
crunches +5 lbs x 20
120 lbs x 5
crunches +5 lbs x 20

145 lbs x 5
crunches +5 lbs x 20
160 lbs x 3
crunches +5 lbs x 20
180 lbs x 15

Deadlift Minor (paused)
bar x 10 x 2
95 lbs x 8
125 lbs x 5
HLRs x 10

155 lbs x 10
HLRs x 10
155 lbs x 10
HLRs x 10
155 lbs x 10
HLRs x 10
155 lbs x 10
HLRs x 10
155 lbs x 15

Total workout time: 85 minutes. Did deadlifts as paused (stopping eccentric just below the knee) to focus on the lockout, which has been a challenge.

SATURDAY

BW: 155.2 lbs
waist: 35"

Cardio
Incline treadmill walk
3.04 miles / 433 calories / 49:04 minutes

SUNDAY

BW: 155.0 lbs
waist: 34 1/2"

OFF

0 00 000

MONDAY

BW: 157.8 lbs
waist: 34 1/2"

Boring But Big, Week 4, Day 1

OHP Major
bar x 10
pullups x 10
bar x 10
pullups x 10
55 lbs x 8
neutral grip chins x 10

72 lbs x 5
chins x 10
82 lbs x 5
chins x 10
95 lbs x 10

Bench Minor (Swiss bar)
bar x 10 x 2
65 lbs x 8
DB rows 50 lbs x 10

85 lbs x 10
DB rows 55 lbs x 10
85 lbs x 10
DB rows 60 lbs x 10
85 lbs x 10
DB rows 65 lbs x 10
85 lbs x 10
DB rows 70 lbs x 10
85 lbs x 25

Total training time: 80 minutes.

TUESDAY

BW: 156.0 lbs
waist: 34 1/2”

Boring But Big, Week 4, Day 2

Deadlift Major
bar x 10
95 lbs x 8
HLRs x 10
125 lbs x 5
HLRs x 10
150 lbs x 3
HLRs x 10

175 lbs x 5
HLRs x 10
200 lbs x 5
HLRs x 10
225 lbs x 6 (paused)
225 lbs x 5

Squat Minor
bar x 10
65 lbs x 8
80 lbs x 5
95 lbs x 3
crunches +5 lbs x 20

105 lbs x 10
crunches +5 lbs x 20
105 lbs x 10
crunches +5 lbs x 20
105 lbs x 10
crunches +5 lbs x 20
105 lbs x 10
crunches +5 lbs x 20
105 lbs x 36(!)

Total training time: 85 minutes.

Hours after training, I think I finally figured out a cue to make sure I engage the lats in the deadlift that Dave Tate demoed in one of his videos. I like how my squat is rebounding after 18+ months away from heavy leg work. I’m hopeful that I’ll be able to make the kind of adjustments necessary to improve my deadlift, as well.

WEDNESDAY

BW: 157.6 lbs
waist: 34 1/2”

Cardio
Incline treadmill walk
3.0 miles / 404 calories / 50:15 minutes

THURSDAY

BW: 157.6 lbs
waist: 34 1/2"

Boring But Big, Week 4, Day 3

Bench Press Major (Swiss bar)
bar x 10
DB rows 50 lbs x 10
65 lbs x 8
DB rows 55 lbs x 10
85 lbs x 5
DB rows 60 lbs x 10

95 lbs x 5
DB rows 65 lbs x 10
110 lbs x 5
DB rows 70 lbs x 10
125 lbs x 13

OHP Minor
bar x 10 x 2
pullups x 10
65 lbs x 10
pullups x 10
65 lbs x 10
neutral grip chins x 10
65 lbs x 10
chins x 10
65 lbs x 10
chins x 10
65 lbs x 21

Total training time: 80 minutes.

Nice to get 125 for 13 vs 120 for 11 last time out (bench). And really nice to get 21 reps in the OHP at 65 lbs compared to 15 reps last time out. BW is getting near my max allowable (158 lbs), so I need to start cutting out a few bad habits I’ve picked up now that I’m moving heavier weight than I was this summer.

FRIDAY

BW: 158.2 lbs
waist: 34 3/4"

OFF

0 00 000

SATURDAY

BW: 157.6 lbs
waist: 34 3/4"

Boring But Big, Week 4, Day 4

Squat Major
bar x 10 x 2
crunches +5 lbs x 20
95 lbs x 8
crunches +5 lbs x 20
115 lbs x 5
crunches +5 lbs x 20

135 lbs x 5
crunches +5 lbs x 20
155 lbs x 5
crunches +5 lbs x 20
170 lbs x 15

Deadlift Minor
bar x 10 x 2
95 lbs x 8
125 lbs x 5
HLRs x 10

155 lbs x 10
HLRs x 10
155 lbs x 10
HLRs x 10
155 lbs x 10
HLRs x 10
155 lbs x 10
HLRs x 10
155 lbs x 16

Total training time: 80 minutes, New weight/rep PR on squat (170 lbs for 15 versus 160 lbs for 11 in Week 1). New rep PR on deadlift by one rep versus last week. Felt a little tweak in my left hip on rep three of the final set. Stepped away. Took another 90 seconds. Put my belt on and got 16 reps.

Enjoyed CT’s latest on “The Eternal Warrior Plan”. Still very much a priority to get stronger, and get some targeted hypertrophy in my delts once my shoulder heals up. But definitely want to pursue this once my strength goals are met a year from now. Part of my interest in Alsruhe’s programming and what @kleinhound is doing has to do with this more holistic, all-around training. But strength goals first.

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MONDAY

BW: 159.4 lbs
waist: 34 3/4"

Boring But Big, Week 5, Day 1

OHP Major
bar x 10
pullups x 10
bar x 10
pullups x 10
65 lbs x 8
neutral grip chins x 10

80 lbs x 3
chins x 10
90 lbs x 3
chins x 10
100 lbs x 10(!)

Bench Press Minor (Swiss bar)
bar x 10 x 2
65 lbs x 8
DB rows 55 lbs x 10
85 lbs x 5
DB rows 60 lbs x 10

100 lbs x 10
DB rows 65 lbs x 10
100 lbs x 10
DB rows 70 lbs x 10
100 lbs x 10
DB rows 75 lbs x 10
100 lbs x 10
100 lbs x 17

Total training time: 90 minutes. Last rep on the OHP top set was as close as I want to get to a grinding rep with this program. Wasn’t a grind, but bar speed was not 100% up to par. Chasing the PR a bit, I confess. Got it by two reps.

With the Minor work top set was a 156.7 lbs 1RM estimate compared 155.8 lbs (85 lbs for 25 reps) last week. Not as much of an improvement as I would have hoped. But I was all the more committed to perfect reps after giving myself a little clemency with the OHP top set.

75 lbs DB rows were real work. Might keep this as the top set for a little while and start bringing in the lighter sets a bit.

Weight is wicked out of control. Massive Italian dinner with family on Saturday (pork and ricotta meatballs, turkey sausage and the best red sauce this side of Sicily) and our next door neighbor gave us a batch of homemade vanilla-candied pecans and lemon madeleines in trade for a quart or so of said sauce.

I love the way my upper body feels with this extra fullness; I just wish my waistline hadn’t come along for the ride. Will be a challenge to try and lose the fat the right way instead of another quick cut ‘n’ bounce back higher