Burien Top Team | Training Log

WEDNESDAY

BW: 157.4 lbs
waist: 34 1/2”

Boring But Big, Cycle 2

OHP Major
bar x 10 x 2
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
97 lbs x 3
chins x 10
110 lbs x 8

Bench press Minor (Swiss bar)
bar x 10 x 2
65 lbs x 8
85 lbs x 5
105 lbs x 3
DB rows 60 lbs x 10
120 lbs x 5
DB rows 65 lbs x 10
120 lbs x 5
DB rows 70 lbs x 10
120 lbs x 5
DB rows 75 lbs x 10
120 lbs x 5
DB rows 75 lbs x 10
120 lbs x 12

Total training time: 95 minutes

Definitely dragging a bit today - 95 minute training time and far-from-PR reps on the top sets (8 versus 10; 12 versus 17) are a testament to that. Felt strong enough, just not enough coal to keep the engine going. Wonder if diet (Day 3 of Velocity Diet) had anything to do with it. Pulling antagonist work felt fine (compared to last week when I fell short during the final set of pullups/chins).

THURSDAY

BW: 157.0 lbs
waist: 34 1/2"

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

Looking to run my second 5/3/1 Boring But Big Six Week Challenge (5x5 edition) through the holidays until about mid-January - having switched from 4x/week to 3x/week for better recovery during this Velocity Diet phase.

Before finishing off with the 5x3 and 5x1 challenges, I think I want to run Alsruhe’s RPM Full Body program for a while. If I like it, I might try a combination of 5/3/1 2x/week (squat/bench and deadlift/OHP) with RPM Full Body 2x/week down the line.

FRIDAY

BW: 156.4 lbs
waist: 34 1/2"

Boring But Big, 2nd Challenge (5X5)

Deadlift Major
bar x 10 x 2
95 lbs x 8
HLRs x 10
135 lbs x 5
HLRs x 10
185 lbs x 3

HLRs x 10
205 lbs x 5
HLRs x 10
235 lbs x 3
HLRs x 10
260 lbs x 5

Squat Minor
bar x 10 x 2
135 x 5
150 x 3

abs +10 lbs x 20
165 lbs x 5
abs +10 lbs x 20
165 lbs x 5
abs +10 lbs x 20
165 lbs x 5
abs +10 lbs x 20
165 lbs x 5
abs +10 lbs x 20
165 lbs x 20

Total training time: 85 minutes

SATURDAY

BW: 158.0 lbs
waist: 34 1/2"

OFF

SUNDAY

BW: 159.4 lbs
waist: 35"

Cardio
Ten 2-minute row sprints
Average time (total): 2:06 minutes (21:01 minutes)
Average calories (total): 26.2 calories (262 calories)
Average distance (total): 464m (4.6km)
One minute rest between sprints

MONDAY

BW: 160.2 lbs
waist: 35"

Boring But Big, 2nd Challenge (5x5)

Bench Major (Swiss bar)
bar x 10 x 2
DB rows 60 lbs x 10
65 lbs x 8
DB rows 65 lbs x 10
95 lbs x 5

DB rows 70 lbs x 10
112 lbs x 5
DB rows 75 lbs x 10
127 lbs x 3
DB rows 75 lbs x 10
142 lbs x 10

OHP Minor
bar x 10 x 2
65 lbs x 8
85 lbs x 5
pullups x 10
92 lbs x 5
pullups x 10
92 lbs x 5
neutral-grip chins x 10
92 lbs x 5
chins x 10
92 lbs x 5
chins x 10
92 lbs x 10

Total training time: 85 minutes. Back on the Velocity Diet after major, holiday-related, belly-bulging feedbags on Friday and Saturday. Hoping to get down below 155 lbs by Saturday morning.

TUESDAY

BW: 159.8 lbs
waist: 34 1/2"

Cardio
Incline treadmill walk
3.0 miles / 431 calories / 49:02 minutes

About half a pound above last week’s weight at this time. Last day of the first half of my second BBB Challenge (5x5) tomorrow.

“This is about overall, well-rounded, ‘I wanna be a superhero’, type of training …” - Brian Alsruhe, RPM Full Body

WEDNESDAY

BW: 158.0 lbs
waist: 34 1/2"

OFF

THURSDAY

BW: 158.6 lbs
waist: 34 1/2"

Boring But Big, 2nd Challenge (5x5)

Squat Major
bar x 10 x 2
abs crunch +10 lbs x 20
95 lbs x 8
abs crunch +10 lbs x 20
135 lbs x 5

abs crunch +10 lbs x 20
157 lbs x 5
abs crunch +10 lbs x 20
177 lbs x 3
abs crunch +10 lbs x 20
200 lbs x 15

Deadlift Minor
bar x 10
95 lbs x 8
135 lbs x 5
175 lbs x 3
200 lbs x 3

HLRs x 10
220 lbs x 5
HLRs x 10
220 lbs x 5
HLRs x 10
220 lbs x 5
HLRs x 10
220 lbs x 5
HLRs x 10
220 lbs x 8

Total training time: 80 minutes. That’s the end of the first half of the BBB 5x5 Six Week Challenge. Bumping up TMs by five pounds on the upper body lifts and ten pounds on the lower body lifts. Also adding a little weight to the DB rows assistance work on Bench press day.

Realize that some of my previous weights were aggressively rounded higher in a few cases. That seems to mean that I’ll be working at the same weights that I was weeks ago on certain lifts. At least I’ll be back on track going forward.

Current plan is to finish off this second BBB six-week challenge over the next 30 days or so and then do Alsruhe’s RPM Full Body program to start the new year and kick off T-ransformation 2022.

FRIDAY

BW: 157.6 lbs
waist: 34 1/2"

Cardio
Incline treadmill walk
3.0 miles / 430 calories / 49:03 minutes

SATURDAY

BW: 159.0 lbs
waist: 35"

Boring But Big, 2nd Challenge (5x5)

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

77 lbs x 5
chins x 10
90 lbs x 5
chins x 10
102 lbs x 10(!)

Bench minor (Swiss bar)
bar x 10
65 lbs x 8
85 lbs x 5
105 lbs x 5

DB row 65 lbs x 10
125 lbs x 5
DB row 70 lbs x 10
125 lbs x 5
DB row 70 lbs x 10
125 lbs x 5
DB row 75 lbs x 10
125 lbs x 5
DB row 75 lbs x 10
125 lbs x 12

Total training time: Forgot to note end time. Estimating between 80-95 minutes.

WEDNESDAY

BW: 159.2 lbs
waist: 35"

Boring But Big, 2nd Challenge (5x5)

Deadlift Major
bar x 10 x 2
95 lbs x 8
HLRs x 10
135 lbs x 5
HLRs x 10
157 lbs x 3

HLRs x 10
185 lbs x 5
HLRs x 10
212 lbs x 5
HLRs x 10
242 lbs x 7

Squat Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
155 lbs x 3

abs +10 lbs x 20
175 lbs x 5
abs +10 lbs x 20
175 lbs x 5
abs +10 lbs x 20
175 lbs x 5
abs +10 lbs x 20
175 lbs x 5
abs +10 lbs x 20
175 lbs x 20

Total training time: 85 minutes. Back in the swing after a week and a half off. The time off (i.e., additional recovery) did me well. Lessons for 2022 in that.

FRIDAY

BW: 160.2 lbs
waist: 35 3/4"

Boring But Big, 2nd Challenge (5x5)

Bench Major (Swiss bar)
bar x 10 x 2
DB rows 65 lbs x 10
65 lbs x 8
DB rows 70 lbs x 10
85 lbs x 5

DB rows 70 lbs x 10
100 lbs x 5
DB rows 75 lbs x 10
115 lbs x 5
DB rows 75 lbs x 10
130 lbs x 13

OHP Minor
bar x x 10 x 2
65 lbs x 8
85 lbs x 5

wide-grip pullups x 10
97 lbs x 5
pullups x 10
97 lbs x 5
neutral grip chins x 10
97 lbs x 5
chins x 10
97 lbs x 5
narrow grip chins x 10(!)
97 lbs x 8

Total training time: 85 minutes

How it’s starting …

SATURDAY

BW: 161.2 lbs
waist: 35 1/2"

Cardio
Incline treadmill walk
3.02 miles / 422 calories / 49:02 minutes

SUNDAY

BW: 160.2 lbs
waist: 35 1/4"

Cardio
Incline treadmill walk
3.04 miles / 430 calories / 49:05 minutes

How it’s ending … #T-ransformation2022

The Plan
Continue with 531 BBB v.2 through mid-March. Strength training MWF with steady-state cardio on TRSa & Su. I want to lose about 10 pounds of fat with no muscle loss.

Velocity Diet through end of January. Will allow a “meat cheat” on Sa & Su afternoons.

Improve recovery and mindfulness with more sleep and less screen time. Return to writing on weekend evenings.

1 Like

MONDAY

BW: 160.2 lbs
waist: 35”

Boring But Big, 2nd Challenge (5x5)

Squat Major
bar x 10 x 2
abs crunch +10 lbs x 20
95 lbs x 8
abs crunch +10 lbs x 20
117 lbs x 5

abs crunch +10 lbs x 20
142 lbs x 5
abs crunch +10 lbs x 20
165 lbs x 5
abs crunch +10 lbs x 20
187 lbs x 15

Deadlift Minor
bar x 10
95 lbs x 8
135 lbs x 5
185 lbs x 3
205 lbs x 3

HLRs x 10
227 lbs x 5
HLRs x 10
227 lbs x 5
HLRs x 10
227 lbs x 5
HLRs x 10
227 lbs x 5
HLRs x 10
227 lbs x 6

Total training time: 70 minutes. Didn’t feel like I rushed it, but this was a shorter than usual workout. Felt fresh, but not especially strong - my top AMRAP sets were not as high as they’ve been. May have been a little underfueled insofar as its Day 2 of my diet.

TUESDAY

BW: 158.2 lbs
waist: 35"

Cardio
Incline treadmill walk
3.02 miles / 432 calories / 49:05 minutes

WEDNESDAY

BW: 157.8 lbs
waist: 35"

Boring But Big, 2nd Challenge (5x5)

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 3
chins x 10
95 lbs x 3
chins x 10
107 lbs x 8

Bench press Minor (Swiss bar)
bar x 10 x 2
65 lbs x 8
85 lbs x 5
105 lbs x 3

DB row 65 lbs x 10
125 lbs x 5
DB row 70 lbs x 10
125 lbs x 5
DB row 70 lbs x 10
125 lbs x 5
DB row 75 lbs x 10
125 lbs x 5
DB row 75 lbs x 10
125 lbs x 12

Total training time: 85 minutes

THURSDAY

BW: 157.4 lbs
waist: 34 3/4”

Cardio
Incline treadmill walk
3.04 miles / 430 calories / 49:02 minutes

FRIDAY

BW: 158.6
waist: 34 3/4"

Cardio
Incline treadmill walk
3.04 miles / 427 calories / 50:02 minutes

SATURDAY

BW: 158.6 lbs
waist: 34 3/4"

Boring But Big, Second Challenge (5x5)

Deadlift Major
bar x 10 x 2
95 lbs x 8
HLRs x 10
135 lbs x 5
HLRs x 10
170 lbs x 3

HLRs x 10
200 lbs x 3
HLRs x 10
227 lbs x 3
HLRs x 10
257 lbs x 4

Squat Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
155 lbs x 3

abs +10 lbs x 20
175 lbs x 5
abs +10 lbs x 20
175 lbs x 5
abs +10 lbs x 20
175 lbs x 5
abs +10 lbs x 20
175 lbs x 5
abs +10 lbs x 20
175 lbs x 15

Total training time: 85 minutes

SUNDAY

BW: 158.0 lbs
waist: 35"

OFF

Midway through the second half of my second “six-week” Boring But Big Challenge. Closing in on my pre-COVID training maxes, which was my #1 goal after re-joining the gym in August.With regard to my bench TM, if I factor in the difference between a regular bench and a close-grip Swiss bar bench I’m doing now (about 80%) then I can account for the difference between my bench TM now and my bench TM three years ago.

The squat is the biggest laggard. This is probably because I started too light. My old squat TM was 275 lbs and I’m on track for a TM of 230 lbs by February.

Previous OHP and deadlift TMs will be reached by mid-March at the latest.

I keep this in mind whenever I feel as if my progress is slow. I switched from 531 style training to a bodybuilding focus for two years. That did some nice things for my upper body hypertrophy (tons of weighted dips, DB pressing, pullups/chins). But I had started to worry about my overall strength declining too much. It definitely declined. Now, though, I think I’m very close to getting it all back.

Fat loss is going slower than I want. My goal was to lose 1% a week and after week one, I’ve lost a little more than half of that (0.6%). Going to tighten things up and see if I can get back on pace. Likely switching to normal low-carb, high protein approach emphasizing more foods and fewer shakes for better satiety, etc.