TUESDAY
BW: 159.0 lbs
waist: 34 3/4"
Boring But Big, Week 5, Day 2
Deadlift Major
bar x 10
95 lbs x 8
HLR x 10
125 lbs x 5
HLR x 10
155 lbs x 3
HLR x 10
185 lbs x 3
HLR x 10
215 lbs x 3
HLR x 10
240 lbs x 6
Squat Minor
bar x 10
65 lbs x 8
85 lbs x 5
105 lbs x 3
crunches +5 lbs x 20
115 lbs x 10
crunches +5 lbs x 20
115 lbs x 10
crunches +5 lbs x 20
115 lbs x 10
crunches +5 lbs x 20
115 lbs x 10
crunches +5 lbs x 20
115 lbs x 25
Total training time: 90 minutes. Happy with my work on the deadlift top set. My goal on the top set is to do at least 2x the reps the week is based on (10+ on 5s week, 6+ on 3s week, 3+ on 5/3/1 week). And given the trouble I’ve been having with the lift. I’m okay with making par.
Would have liked more out of the top set in the squat work, but I knew there was no way I was going to beat my 105 lbs rep PR of 36. Would have liked to get 30, but high rep squat work while wearing a mask is proving surprisingly challenging.
WEDNESDAY
BW: 157.2 lbs
waist: 34 1/2"
OFF - Just a 30 minute stroll to the beach and back.
0 00 000
THURSDAY
BW: 157.6 lbs
waist: 34 1/2"
Boring But Big, Week 5, Day 3
Bench press Major (Swiss bar)
bar x 10 x 2
DB rows 55 lbs x 10
65 lbs x 8
DB rows 60 lbs x 10
85 lbs x 5
DB rows 65 lbs x 10
100 lbs x 3
DB rows 70 lbs x 10
115 lbs x 3
DB rows 75 lbs x 10
130 lbs x 12
OHP Minor
bar x 10 x 2
pullups x 10
65 lbs x 10
pullups x 10
75 lbs x 10
neutral grip chins x 10
75 lbs x 10
chins x 10
75 lbs x 10
chins x 10
75 lbs x 10
75 lbs x 15
Total training time: 85 minutes. Bench work was okay. Based on 1RM equivalents, the top set at 130 lbs x 12 edges out my previous bench press top set of 135 lbs x 9 1/2. Feel like I might have been able to do better in the OHP minor top set if I hadn’t screwed up the superset. Then again, 1RM equivalents rate 75 lbs x 15 heavier than the previous 65 lbs for 21, so maybe not so bad after all.
Rep philosophy
FRIDAY
BW: 155.4 lbs
waist: 34 1/2"
Boring But Big, Week 5, 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
140 lbs x 3
crunches +5 lbs x 20
160 lbs x 3
crunches +5 lbs x 20
180 lbs x 17
Deadlift Minor
bar x 10 x 2
95 lbs x 8
125 lbs x 5
155 lbs x 3
HLRs x 10
175 lbs x 10
HLRs x 10
175 lbs x 10
HLRs x 10
175 lbs x 10
HLRs x 10
175 lbs x 10
HLRs x 10
175 lbs x 12 1/2
Total training time: 85 minutes. Solid victory in the Squat Major, getting two more reps above the last time two weeks ago. Closer call with the top set of the Deadlift Minor work, but still good. Based on 1RM equivalents, today’s 175 lbs for 12 beats the previous 155 lbs for 16 reps by at least seven pounds.
Have really slacked off the cardio recently. Will spend a little while on the treadmill tomorrow and maybe get in a nice long beach walk with Mrs. Burien Top Team. I can feel it when the heavy lower body work starts to climb above 8-10 reps; it becomes a conditioning issue almost as much as a strength issue. Getting my weight down closer to 148 should help.
SATURDAY
BW: 157.8 lbs
waist: 35"
Cardio
Incline treadmill walk
3.0 miles / 375 calories / 52:09 minutes
0 00 000
SUNDAY
BW: 160.4 lbs
waist: 34 1/2"
Cardio
Incline treadmill walk
3.5 miles / 433 calories / 60:00 minutes
MONDAY
BW: 161.8 lbs
waist: 35”
Boring But Big, Week 6, 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
85 lbs x 5
chins x 10
95 lbs x 3
chins x 10
105 lbs x 10
Bench Minor (Swiss bar)
bar x 10 x 2
65 lbs x 8
85 lbs x 5
DB rows 55 lbs x 10
100 lbs x 10
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 20
Total training time: 85 minutes
TUESDAY
BW: 160.0 lbs
waist: 35”
Boring But Big, Week 6, Day 2
Deadlift Major
bar x 10
95 lbs x 8
HLR x 10
135 lbs x 5
HLR x 10
175 lbs x 3
HLR x 10
200 lbs x 5
HLR x 10
225 lbs x 3
HLR x 10
250 lbs x 6
Squat Minor
bar x 10
65 lbs x 8
85 lbs x 5
105 lbs x 3
crunches +5 lbs x 20
115 lbs x 10
crunches +5 lbs x 20
115 lbs x 10
crunches +5 lbs x 20
115 lbs x 10
crunches +5 lbs x 20
115 lbs x 10
crunches +5 lbs x 20
115 lbs x 25
Total training time: 95 minutes
WEDNESDAY
BW: 159.4 lbs
waist: 35"
Cardio
Incline treadmill walk
3.0 miles / 403 calories / 50:09 minutes
THURSDAY
BW: 159.4 lbs
waist: 34 3/4"
Boring But Big, Week 6, Day 3
Bench press Major (Swiss)
bar x 10 x 2
65 lbs x 8
DB rows 55 lbs x 10
80 lbs x 5
DB rows 60 lbs x 10
95 lbs x 3
DB rows 65 lbs x 10
110 lbs x 5
DB rows 70 lbs x 10
125 lbs x 3
DB rows 75 lbs x 10
140 lbs x 10
OHP Minor
bar x 10 x 2
65 lbs x 10
pullups x 10
75 lbs x 10
pullups x 10
75 lbs x 10
neutral grip chins x 10
75 lbs x 10
chins x 10
75 lbs x 10
chins x 10
75 lbs x 15
Total training time: 90 minutes.
FRIDAY
BW: 159.2 lbs
waist: 34 3/4"
Boring But Big, Week 6, Day 4
Squat Major
bar x 10 x 2
crunches +5 lbs x 20
95 lbs x 8
crunches +5 lbs x 20
135 lbs x 5
crunches +5 lbs x 20
150 lbs x 5
crunches +5 lbs x 20
170 lbs x 3
crunches +5 lbs x 20
190 lbs x 18(!)
Deadlift Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
155 lbs x 3
HLRs x 10
175 lbs x 10
HLRs x 10
175 lbs x 10
HLRs x 10
175 lbs x 10
HLRs x 10
175 lbs x 10
HRLs x 10
175 lbs x 13
Total training time: 85 minutes
Boring But Big Six Week Challenge is in the books. Gave myself a little extra “grind allowance” on the squats since it was the final day of the challenge and I really wanted to push past the previous PR of 180 for 17. Edged into a new PR on the Minor Deadlifts with 175 lbs for 13 by half a rep.
Will do TM (5RM tests) next week. Then spend the next two weeks deloading and traveling. I’ll pick things back up with new TMs Thanksgiving week, though I’m going to switch to 3x/week instead of 4x/week. This will allow me to ease up on the intensity a bit, add in some badly needed cardio (I’m getting winded during the lower body Minor work), and take me right up to a deload/travel stretch going into Christmas week.
Right now, I’ve got everything programmed through late May, with a week and a half or so to go before the T-ransformation deadline on the first.
Current 1RM/5RM projections based on final week of BBB challenge top sets. Ideally I will be able to match or exceed these 5RMs during next week’s TM tests.
OHP
105 lbs x 10 => 140.0 lbs / 122.5 lbs
Bench (Swiss)
140 lbs x 10 => 186.7 lbs / 163 lbs
Squat
190 lbs x 18 => 304.0 lbs / 266 lbs
Deadlift
250 lbs x 6 => 290.4 lbs / 254 lbs
SATURDAY
BW: 159.4 lbs
waist: 35"
Cardio
Incline treadmill walk
3.0 miles / 402 calories / 50:05 minutes
0 00 000
SUNDAY
BW: 160.4 lbs
waist: 35"
Cardio
Incline treadmill walk
3.0 miles / 403 calories / 50:00 minutes
MONDAY
BW: 161.2 lbs
waist: 35"
OHP TM (5RM) Test
pullups x 5
bar x 10
pullups x 5
bar x 10
neutral grip chins x 5
65 lbs x 5
chins x 5
85 lbs x 5
chins x 5
105 lbs x 3
115 lbs x 3
125 lbs x 5 (!)
65 lbs x 20
Total training time: 40 minutes. Glad to get 125 lbs for 5, which is consistent with my 1RM max estimate based on the final week OHP top set (105 lbs for 10). My highest TM for OHP was back in February 2019 at 125 lbs, so I’m in great shape - especially considering the fact that my shoulder is still very much in recovery mode.
Will move OHP TM up to 115 lbs - adding another five pounds. Nice to have that 125 for 5 in my back pocket, though.
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TUESDAY
BW: 160.2 lbs
waist: 35"
Deadlift TM (5RM) Test
bar x 10 x 2
95 lbs x 8
135 lbs x 5
175 lbs x 3
200 lbs x 3
225 lbs x 3
250 lbs x 3
270 lbs x 3
290 lbs x 2
280 lbs x 4
Cardio
Incline treadmill walk
3.0 miles / 410 calories / 50:03 minutes
Total training time (less cardio): 45 minutes
I was really disappointed with my deadlifts after missing the triple at 290 lbs (hence the cardio “punishment”). Looking at my notes, though, I realize my negative emotions were significantly off-base. My BBB6wk Challenge top deadlift was 250 lbs for 6, which has a 1RM equivalent of 290.4 lbs. So getting a double at 290 lbs today is, to steal a line, a good thing not a bad thing.
In hindsight I should have gone for the five at 270 lbs or maybe at 280 lbs. At any rate, today’s effort was certainly enough to bump up my deadlift TM by the standard ten pounds to 275 lbs going into BBB v.2 5x5.
I also want to be wary of allowing some of the lower body reps to get a little grindy. With my OHP and bench, it’s been easy to only count good strong reps. I don’t want my standards to slip with the lower body work.
On this note, want to give a ton of credit to Dave Tate, whose videos on deadlifts have been invaluable.
WEDNESDAY
BW: 159.2 lbs
waist: 35"
Cardio
Incline treadmill walk
3.0 miles / 403 calories / 50:13 minutes
Spending my cardio time watching Gordon Ryan’s latest BJJ instructional on back escapes. Some great pointers and concepts; he’s really the most worth-watching guy in sport grappling right now.
Bench press (Swiss bar) TM / 5RM Test tomorrow. Shooting for 165 lbs for five.
THURSDAY
BW: 157.6 lbs
waist: 35 1/2"
Bench Press TM (5RM) Test - Swiss Bar
bar x 10 x 2
65 lbs x 8
80 lbs x 5
95 lbs x 3
110 lbs x 3
125 lbs x 3
140 lbs x 3
155 lbs x 5
170 lbs x 5
85 lbs x 20
Cardio
Incline treadmill walk
3.0 miles / 405 calories / 50:24 minutes
Total training time (less cardio): 40 minutes
Will add 5 lbs to Bench press TM to 150 lbs. Very happy to hit the 170 lbs for 5, but I want to build slowly and not rush to raise the TM based on what might have just been a good day. If all goes well, my Bench press TM will be 170 lbs shortly after the start of next year anyway.
FRIDAY
BW: 157.4 lbs
waist: 35 1/2"
Cardio
Incline treadmill walk
3.0 miles / 404 calories / 50:05 minutes
SATURDAY
BW: 157.8 lbs
waist: 35 3/4"
Squat TM (5RM) Test
bar x 10 x 2
95 lbs x 8
135 lbs x 5
155 lbs x 3
175 lbs x 3
195 lbs x 3
215 lbs x 5
235 lbs x 3
115 lbs x 20
Total training time: 40 minutes
SUNDAY
BW: 157.4 lbs
waist: 35"
Cardio
Incline treadmill walk
3.0 miles / 404 calories / 50:09 minutes
Heading into a deload / travel stretch for the next two weeks. Not a bad time to reflect and plan. Spent a lot of the weekend watching the ADCC East Coast trials. As much as I want to get stronger, watching all that no-gi grappling reminded me that I want to be athletic as well. I tried to do a little work on the AirDyne to warm up for today’s cardio and was a surprised at how weak my effort was (did four rounds of 20 seconds on / 10 seconds off). No fun trying to do it with a mask on, but still it was a painful reminder of how out of shape I’ve gotten over the past few years.
1 Like
MONDAY
BW: 158.2 lbs
waist: 34 3/4”
Boring But Big, v.2 - Deload
OHP Major
bar x 10 x 2
Pullups x 10
60 lbs x 10
Neutral grip chins
70 lbs x 8
Chins x 10
80 lbs x 6
Bench Minor (Swiss bar)
bar x 10 x 2
60 lbs x 8
DB row 55 lbs x 10
75 lbs x 10
DB row 60 lbs x 10
75 lbs x 10
DB row 65 lbs x 10
75 lbs x 10
Total training time: 45 minutes
TUESDAY
BW: 158.0 lbs
waist: 34 3/4"
Cardio
Incline treadmill walk
3.0 miles / 407 calories / 50:02 minutes
WEDNESDAY
BW: 157.4 lbs
waist: 34 1/2"
Boring But Big, v.2 - Deload
Deadlift Major
bar x 10 x 2
95 lbs x 8
HLRs x 10
135 lbs x 10
HLRs x 10
165 lbs x 8
HLRs x 10
195 lbs x 6
Squat Minor
bar x 10 x 2
75 lbs x 8
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
Total training time: 45 minutes