T Nation

Burien Top Team | Boring But Big v.2

MONDAY

BW: 159.2 lbs
waist: 35"

Boring But Big v. 2, Second Challenge, Week 5

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
107 lbs x 3
DB rows 75 lbs x 10
125 lbs x 3
DB rows 75 lbs x 10
140 lbs x 9

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

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
chins x 10
97 lbs x 8

Total training time: 80 minutes

TUESDAY

BW: 158.6 lbs
waist: 35"

Cardio
Incline treadmill walk
3.03 miles / 431 calories / 49:07 minutes

WEDNESDAY

BW: 157.0 lbs
waist: 34 3/4"

Boring But Big v. 2, Second Challenge, Week 5, Day 4

Squat Major
bar x 10 x 2
abs +10 lbs x 20
95 lbs x 8
abs +10 lbs x 20
125 lbs x 5
abs +10 lbs x 20
155 lbs x 3
abs +10 lbs x 20
175 lbs x 3
abs +10 lbs x 20
197 lbs x 15

Deadlift Minor
bar x 10 x 2
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 7

Total training time: 90 minutes.

Nice training session. Rep PRs in both the Bench Major and the Deadlift Minor AMRAP top sets. Getting good recovery in the evenings and prioritzing the protein in the diet.

THURSDAY

BW: 156.8 lbs
waist: 34 1/2"

Cardio
Incline treadmill walk
3.03 miles / 432 calories / 49:02 minutes

Looking at my longer-term plan, I’m spending the auturmn and winter getting stronger and spring and summer getting more “powerful”. I hadn’t planned on it. But I’ve always liked the idea of seasonally-oriented training and a more purposeful periodization over the year. I think six months of 5/3/1 BBB paired with six months of Alsruhean RPM Full Body type training is something I might enjoy doing for more than a little while.

Last week of my second BBB v2 challenge (5x5) starts tomorrow. Will go right into my final, third BBB v2 challenge using 5x3 for the Minor lift afterwards, without deload or testing. Feeling pretty fresh with this 3x/week routine compared to 4x/week and the strength gains are coming at a steady pace.

FRIDAY

BW: 158.0 lbs
waist: 34 3/4"

Boring But Big v. 2, Second Challenge, 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
90 lbs x 5
chins x 10
102 lbs x 3
chins x 10
115 lbs x 5

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: 80 minutes. A little disappointed in the OHP AMRAP top set. Bench press top set was on par. I’ve got a hole in my diet that I’ve got to fix; I’m trying to average at least a pound lower each week and I’ve developed a habit of gaining into the second half of the week.

SATURDAY

BW: 159.0 lbs
waist: 35"

Cardio
Incline treadmill walk
3.02 miles / 424 calories / 49:03 minutes

Weekly average weight is down 0.4% to 158.08 from last week, down 1% from the beginning of the year. Looking to pick up the pace over the second half of the month.