T Nation

Burientopteam 2018 Training Log

t-ransformation2018

#61

With four 5/3/1 Cycles under my belt and much satisfaction on my progress, I decided to try a little something different for the three weeks to and the three week following the T-ransformation. So I’m doing a variation on the 5/3/1 BBB Six-Week Challenge.

I’m doing the 2x/week version (tried 4x/week, but just too hectic with BJJ and conditioning), and am pairing squat and bench, OHP and deadlift instead of squat / deadlift, OHP / bench. This turns it into more of a 2x/week full body training than lower/upper training. I don’t think a lower/upper split will be necessary until at least reaching my 1-2-3-4 goal. Plus I’ve got a front squat/deadlift conditioning circuit I like to do on Saturdays sometimes and would rather save my squat + deadlift days for that.

Also too - although I hit some great PRs two weeks ago, I decided to stick with the old progression after a week away from the gym and a stressful, but successful, business trip. So the weights are a little lighter than my recent PRs would suggest. That turned out to be a good idea.

P.S. Now doing 30min fasted am cardio Mon-Thu; 45 min Sat-Sun; Fri off

Cycle 5 (BBB Challenge), Week 1

Monday/Squats
(supersetted with dumbbell hammer curls 20 x 10 x 5)

75 x 5
85 x 5
115 x 3

145 x 5
170 x 5
190 x 9

50 x 10 x 5 horizontal pull EMOM

215 x 5
235 x 2
145 x 8 x 3

BBB work / Bench
80 x 10 x 5


#62

Cycle 5 (BBB Challenge), Week 1B

Wednesday/OHP
(supersetted with dumbbell rows 20 x 10 x 5)

45 x 5
45 x 5
55 x 3

70 x 5
80 x 5
90 x 9

50 x 10 x 5 vertical pull EMOM

100 x 5
110 x 4
70 x 8 x 3

BBB work / Deadlift
130 x 10 x 5


#63

Cycle 5 (BBB Challenge), Week 2a

Monday/Fasted Cardio
46 min (6.7 cal/min pace)

Monday/Bench
(supersetted with dumbbell hammer curls 20 x 10 x 6)

50 x 5
65 x 5
80 x 3

105 x 5
120 x 5
135 x 9

50 x 10 x 5 horizontal pull EMOM

150 x 5
165 x 5
175 x 2
105 x 8 x 3

BBB work / Squat
115 x 10 x 5

P.S. Read a great article earlier today that made me feel even better about not bumping up my TMs as a result of a string of new PRs.


#64

Are you still using the Ashwaganda? What benefits did it give, please?


#65

I stopped taking it a few weeks ago - mostly to cut down on the number of supplements I was taking. My focus is on cortisol control/reduction, which I’m now tackling solely with magnesium and phosphatidylserine at night before bed.


#66

Cycle 5 (BBB Challenge), Week 2B

Wednesday/Deadlift
(supersetted with dumbbell rows 20 x 10 x 6)

90 x 5
110 x 5
130 x 3

165 x 5
190 x 5
215 x 9

50 x 10 x 5 vertical pull EMOM

240 x 5
265 x 1
165 x 8 x 3

BBB work / OHP
55 x 10 x 5


#67

Great job Mate, nice progress going on.


#68

Thanks. The Joker deadlifts were brutal this time around. Still a little sore!


#69

Extended my rest periods ahead of PR and Joker rounds from two minutes to four. Probably made the difference in getting all my numbers in this week.

Cycle 5 (BBB Challenge), Week 3

Wednesday/Squats
(supersetted with dumbbell hammer curls 20 x 12 x 6)

75 x 5
95 x 5
115 x 3

160 x 3
180 x 3
205 x 7

50 x 10 x 5 horizontal pull EMOM

225 x 3
235 x 3
255 x 1
160 x 8 x 3

BBB work / Bench
80* x 10 x 5

*Should have bumped this up to 95 for BBB progression


#70

Cycle 5 (BBB Challenge), Week 3B

Friday/OHP
(supersetted with dumbbell rows 20 x 10 x 6)

45 x 5
45 x 5
55 x 3

75 x 3
85 x 3
95 x 7

50 x 10 x 5 vertical pull EMOM

105 x 3
110 x 3
120 x 1
75 x 8 x 3

BBB work / Deadlift
135 x 10 x 5


#71

Final Photo Transformation 2018 Photo 6.1.18

Starting weight: 153.8 (12.17)
Final weight: 145.6 (6.18)

Happy to have finished the Transformation challenge. I would have liked to drop a few more pounds at this point - an even 10 lb loss would have been nicely symmetrical. My diet was okay, but never very good. I’ll spend the second half of 2018 implementing some of the lessons I learned in the first half, including am cardio 5x/week (semi-fasted with a protein shake midway through), fewer alcohol-based calories, more protein overall, and more sleep.

I managed to make some pretty good (fairly newb) strength gains this year given my immediate goals (1 plate OHP, 2 plate bench, 3 plate squat, 4 plate deadlift at BW < 150). Right now, halfway through my fifth Cycle of 5/3/1, which I’m doing as a six-week BBB challenge.

Once this current cycle is done, I’m considering switching to a strength-skill based program for the balance of the year which will give me a chance to get more comfortable working consistently around 85% of my 1RM (basically my 5/3/1 TM). Sometime in November or December, I’ll work up to (hopefully) new PRs, and then return to 5/3/1 for the T-Nation Transformation 2019 Season in January!


#72

Cycle 5 (BBB Challenge), Week 4a

Monday/AM Fasted Cardio
32 min (6.7 cal/min pace)

Monday/Bench
(supersetted with dumbbell hammer curls 20 x 10 x 6)

50 x 5
65 x 5
80 x 3

105 x 3
125 x 3
140 x 7

50 x 10 x 5 horizontal pull EMOM

160 x 3
170 x 3
185 x 1
105 x 8 x 3

BBB work / Squat
115 x 10 x 5


#73

Grip strength is really a challenge when the deadlift weight climbs above 265 (current PR about 270). Another reason why I’m looking forward to some Strength-Skill work starting in July.

Cycle 5 (BBB Challenge), Week 4b

Wednesday/Deadlift
(supersetted with dumbbell rows 20 x 10 x 6)

90 x 5
110 x 5
130 x 3

185 x 3
205 x 3
230 x 7

50 x 10 x 5 vertical pull EMOM

255 x 3
265 x 2
185 x 8 x3

BBB work / OHP
55 x 10 x 5


#74

Cycle 5 (BBB Challenge), Week 5a

Monday/Squats
(supersetted with dumbbell hammer curls 25 x 8 x 6)

75 x 5
95 x 5
115 x 3

170 x 5
190 x 3
215 x 5

50 x 10 x 5 horizontal pull EMOM

235 x 1
255 x 1
170 x 8 x 3

BBB work / Bench
80 x 10 x 5


#75

Cycle 5 (BBB Challenge), Week 5b

Wednesday/OHP
(supersetted with dumbbell rows 25 x 10 x 6)

45 x 5
45 x 5
55 x 3

80 x 5
90 x 3
100 x 5

50 x 10 x 5 vertical pull EMOM

110 x 1
120 x 1
125 x 1
80 x 8 x 3

BBB work / Deadlift
130 x 10 x 5


#76

Did some reading over the weekend and decided to stop doing cardio on resistance training days (Tues/Thur). So those two days will be cardio/BJJ/cardio.

Oh, and new 1RM on the bench at 195. I’m starting to second-guess my decision to switch to a different program for the second half of the year after this cycle … 5/3/1 is working pretty damn well …

Cycle 5 (BBB Challenge), Week 6a

Monday/Bench
(supersetted with dumbbell hammer curls 25 x 8 x 6)

50 x 5
65 x 5
80 x 3

120 x 5
135 x 3
150 x 5

50 x 10 x 5 horizontal pull EMOM

170 x 3
180 x 3
195* x 1
120 x 8 x 3

BBB work / Squat
115 x 10 x 5


#77

Decided to do my fifth 5/3/1 cycle as a 6-week BBB challenge. Trained 2x/week following Wendler’s 2x2x2 approach. Last session today.

Cycle 5 (BBB Challenge), Week 6b

Wednesday/Deadlift
(supersetted with dumbbell rows 25 x 8 x 6)

90 x 5
110 x 5
130 x 3

190 x 5
215 x 3
240 x 5

50 x 10 x 5 vertical pull EMOM

265 x 1
290* x 1
190 x 8 x3

BBB work / OHP
50 x 10 x 5
65 x 10

Failed on the single at 305. Got past the knees, but grip gave out. Two weeks ago, my grip failed on my third rep of 265, so I’m considering this progress. I’ve been doing a little grip work on the side and I think it helped getting the PR at 290 today.

Since starting 5/3/1 in January, I’ve made some decent (if noobesque) gains.

Jan 2018 1RMs (est. based on >10 rep equivalents)
OHP: 112
bench: 160
squat: 255
deadlift: 260

BW: 154

Mid-June 2018 1 RMs (actual lifts)
OHP: 130
bench: 190
squat: 270
deadlift: 295

BW: 147

I know multi-rep equivalents for 1RM are not super accurate. But these feel about right. In any event, there are gains across the board - which I’m happy about.

Having done 5/3/1 for six months, I’d considered switching to a different program for the second half of the year. But with the success of this last cycle - and a deload coming up next week - I’m much more likely to keep up with 5/3/1 at least for the rest of the summer and see what we can do.

My immediate goal is to get to 1RMs of 135/225/315/405 at a bodyweight < 150. I think I can get one plate on the OHP by the end of the year. The deadlift is my weakest lift and is going to be real project for awhile.

On the uncertain side, I’m curious whether I’ll get my bench goal or my squat goal first, and if either are doable by year’s end. But either way, I’m increasingly convinced that 5/3/1 is going to help me find out faster than some of the strength-skill alternatives I’ve been considering.


#78

Goal:

Mid-September 2018 1 RMs
OHP: 140
bench: 205
squat: 280
deadlift: 315

BW: 143


#79

Looking into this for the 20 weeks of T-Nation Transformation 2019 … #thinkingahead


#80

Jims work is solid and many has done these 4.
Good luck man