J_Dick66's 5/3/1 Training Log

Doing Wendler’s 5/3/1 with the Boring But Big 5x10 template and some Jokers thrown when I’m feeling good.

Thursday March 30/17

OHP Workout 200 lb Training Max, this is base on doing 210x2 recently and using Wendler’s formula, then taking some extra off of that because I wanted to start really light with these.

130x5 65%
150x5 75%
170x8 85%, no Joker Sets for this today, last set didn’t feel great and I don’t really want to go heavy on OHP until I feel more comfortable with it.
Each warm up set was super setted with 5 reps of Band Pull Aparts and the 3 working sets were super setted with Pull Ups
1, I am about 320 lbs right now and up until the past couple of weeks had to use the Assisted Pull Up machine to do these.

Boring But Big Sets- OHP
5 sets of 5 with 100 lbs
Super setted with DB Rows
5 sets of 10 with 60 lbs, took some sage advice from Dave Tate’s YouTube channel about going lighter on assistance exercises and really using a full range of motion and feeling the muscle working.

High Incline DB Bench Press
4 sets of 10 with 60 lbs

EZ Bar Curls
4 sets of 10 with 50 pounds

Lateral Raises
4 sets of 10 with 25 lbs

Great start to this cycle of 5/3/1, love the volume on the main movement with BBB.