KGB - Physical Culture-branch. A 2013 DL&Overhead-log.

Aye Comrades,
Just wrote down my routine for the competition and I figured I'd share it with you to comment, criticize or give other kinds of feedback on it. It's a 5/3/1 based full body template and will probably look like this:

Monday
Squat 531 sets and reps
Press 531 sets and reps
Power Clean 5x3

Wednesday
Squat (medium)
Bench 531 sets and reps
Rows (BB or DB) 3x5-10

Friday
Squat (light)
Press 5x10 @50-60%
Deadlift 531 sets and reps

Notes:
- Chin ups will be done between all pressing sets
- Further assistance will be limited to some easy ab, low back, rear delt work. Maybe also a few dips every now and then.
- Not entirely sure what exact weights I'll use for the medium and light squat days, but I thought about 65%x3, 75%x3, 85%x3 for medium and 40%x5, 50%x5 and 60%x5 for light.
- I'll also apply the powerlifting template to this, so weeks 1 and 2 are switched around and 2-3 heavy singles are done in weeks 1 and 3 (only in the press and deadlift).

So, what do you guys think?
 
DonBude said:
Aye Comrades,
Just wrote down my routine for the competition and I figured I'd share it with you to comment, criticize or give other kinds of feedback on it. It's a 5/3/1 based full body template and will probably look like this:

Monday
Squat 531 sets and reps
Press 531 sets and reps
Power Clean 5x3

Wednesday
Squat (medium)
Bench 531 sets and reps
Rows (BB or DB) 3x5-10

Friday
Squat (light)
Press 5x10 @50-60%
Deadlift 531 sets and reps

Notes:
- Chin ups will be done between all pressing sets
- Further assistance will be limited to some easy ab, low back, rear delt work. Maybe also a few dips every now and then.
- Not entirely sure what exact weights I'll use for the medium and light squat days, but I thought about 65%x3, 75%x3, 85%x3 for medium and 40%x5, 50%x5 and 60%x5 for light.
- I'll also apply the powerlifting template to this, so weeks 1 and 2 are switched around and 2-3 heavy singles are done in weeks 1 and 3 (only in the press and deadlift).

So, what do you guys think?
Click to expand...

Yeah looks OK, give it a whirl and see how it goes.
 
Today's training:

5/3/1 - Cycle 4, Week 1, Day 3 - Bench Press

Warmup
20kg x 5
40kg x 5
60kg x 5. Was only meant to be 3 but I forgot. No big deal.

5/3/1
65kg x 5
75kg x 5
85kg x 5 +7 = 12 reps

Boring But Big
60kg x 10
50kg x 10
50kg x 10
40kg x 10
20kg x 10

Little bit of Military Press
40kg x 5
50kg x 2
60kg x 1
60kg x 1
60kg x 1
60kg x 1

Barbell Curls
35kg x 8
35kg x 8
35kg x 8
 
Last edited:
Kripto said:
Deadlifts:
135x2x3
225x2x3
275x2x3
295x2
315x2
365x2
385x2
+belt,straps
405x3 PR
455x1 PR kinda with more gear.

Doesn't count for the comp, cause I used both a belt and straps. My back was feeling wonky for the 385 set. When I went to double overhand with straps/belt it felt much better.

Got a video of 455 since I'm still pretty happy bout it.




Bench:
135x2x10
155x2x10
190x5x5

Bench felt really good, for the first time in a while. Still far off from my old numbers but it'll take time.

Time to get it back up where it used to be.
Click to expand...


Congrats on the PR, even though it doesn't count for the Comp.

Now get yourself an official Team KGB avatar, Comrade - we don't want to have to send you to the Gulags!:icon_twis
 
KiwiTricker said:
I'm going to go back to 5/3/1 two days a week, and include some other stuff on Wednesdays or something to help improve DL and OHP strength. Digging the idea of something like this:

Workout A:
Squat 5/3/1
Bench 5/3/1
Weighted chin-ups
GHRs
Some other form of pressing- possibly close-grip bench


Workout B:
Deadlift 5/3/1
Press 5/3/1
Pistol squats/front squats
Weighted dips
Dumbbell rows
Click to expand...

Personally, I'd split up Deadlifts and SOHP; that way you can focus on hitting a PR on one Comp Lift per workout. Something like this:

Wednesday: Deathlift and Bench.

Sunday: Squat and Military Press.

I'll be running 5/3/1 Original for my Squat and Bench; AMAP on the last set. I'll only go for a Single on my Deathlift and SOHP 5/3/1 days.
 
Last edited:
Saturday, 01-05-2012
5/3/1 week

Wasn't supposed to lift today but got bored so I went anyway.

Squat

60 kg x5
70 kg x5
80 kg x5

Pain free, good.


Deadlift

70 kg x5
90 kg x3
110 kg x3
142,5 kg x5
162,5 kg x3
180 kg x3 (rep PR)
200 kg x1
200 kg x1

Cable Pullthroughs

3x10

Ab Pulldowns

5x10

Planks

2x 1 min


Notes:
I actually had grip problems today, 200 kg almost slipped out of my hands. Never had this before so I hope it was just a bad day.
 
Nice deadlifting mate. Do you use chalk? It has helped me greatly.
 
MilkManUK said:
Nice deadlifting mate. Do you use chalk? It has helped me greatly.
Click to expand...

Thanks man. Haha funny that you ask. Yes I do, but was told by a personal trainer today that chalk isn't allowed. So I'll just try liquid chalk i guess.
 
DonBude said:
Thanks man. Haha funny that you ask. Yes I do, but was told by a personal trainer today that chalk isn't allowed. So I'll just try liquid chalk i guess.
Click to expand...

Yeah I use liquid chalk. It's pretty discreet and works well in my opinion. Couldn't be without it now!
 
Doh! I tried to edit the post that showed my first workout this year - and somehow manged to delete it!:eek::redface:

Thor's Day 1/4/13

Deathlifts:

5X115

5X130

8X140kg

SOHP:

5X45

5X50

8X52kg

Safety Bar Squats:

5X40

5X45

5X50kg

Close Grip Bench Press:

10X50

10X55

10X57kg

Power Cleans:

3X45

3X50

3X55kg
 
Squat:

5X80

5X90

8X100kg

Bench Press:

5X67

5X72

8X75kg

S/L/DeathLifts:

10X45

10X50

10X55kg

Push-Press:

3X45

3X50

3X55kg

Felt weak as shit, but after several weeks away from serious training, that was to be expected.:icon_evil
 
KnightTemplar said:
Felt weak as shit, but after several weeks away from serious training, that was to be expected.:icon_evil
Click to expand...

I know that feeling. My training today sucked:

5/3/1 - Cycle 4, Week 1, Day 4 - Squat

Warmup
40kg x 5
60kg x 5
80kg x 3

5/3/1
100kg x 5
115kg x 5
130kg x 1, failed to complete 5 reps.

Crap session today. Lot's of aches and pains beforehand. Have trained last 4 days straight and slept badly. A day off inbetween probably would have helped.
 
MilkManUK said:
I know that feeling. My training today sucked:

5/3/1 - Cycle 4, Week 1, Day 4 - Squat

Warmup
40kg x 5
60kg x 5
80kg x 3

5/3/1
100kg x 5
115kg x 5
130kg x 1, failed to complete 5 reps.

Crap session today. Lot's of aches and pains beforehand. Have trained last 4 days straight and slept badly. A day off inbetween probably would have helped.
Click to expand...

Same here; Hill Sprints on Saturday and Squats on Sunday. And I wonder why my legs are sore...:redface:
 
MilkManUK said:
Today's training:

5/3/1 - Cycle 4, Week 1, Day 1 -Military Press

Warmup
25kg x 5
30kg x 5
40kg x 3

5/3/1
45kg x 5
50kg x 5
60kg x 5 + 2 = 7 reps

Boring But Big
40kg x 10
40kg x 7
30kg x 10
30kg x 10
25kg x 10
Click to expand...
BBB is supposed to be ran with 50% of your 90%1RM. Say if your 1RM was 100kg (For example). 90% of that is 90kgs. So 45kg is going to be your working weight for the 5 sets of 10. The next week you make it 60% then a week after that, 70% then deload. Also, you must alternate the days. So on bench day, you do SOHP vice versa. Same with deadlift and squat.

I'm looking to try 160 tomorrow for my 1RM. Wish me luck
 
DatchGuy said:
BBB is supposed to be ran with 50% of your 90%1RM. Say if your 1RM was 100kg (For example). 90% of that is 90kgs. So 45kg is going to be your working weight for the 5 sets of 10. The next week you make it 60% then a week after that, 70% then deload. Also, you must alternate the days. So on bench day, you do SOHP vice versa. Same with deadlift and squat.

I'm looking to try 160 tomorrow for my 1RM. Wish me luck
Click to expand...

That's the variation Wendler put up on Tnation right? I ran that and it's pretty awesome. It's not the normal BBB though. Best of luck with the 1RM!
 
DatchGuy said:
BBB is supposed to be ran with 50% of your 90%1RM. Say if your 1RM was 100kg (For example). 90% of that is 90kgs. So 45kg is going to be your working weight for the 5 sets of 10. The next week you make it 60% then a week after that, 70% then deload. Also, you must alternate the days. So on bench day, you do SOHP vice versa. Same with deadlift and squat.

I'm looking to try 160 tomorrow for my 1RM. Wish me luck
Click to expand...

I'm sorry, but you're wrong in several respects.

1)the 50/60/70% progression is only used in the Boring But Big Three Month Challenge. And it's increased month to month, not week to week. When running BBB as one's assistance template, you simply add weight gradually, just as you do with the 5/3/1 Lifts.

2)While one can use alternative exercises - for example Close Grip Bench 5X10 on your Bench days - it is by no means compulsory to do so. The original version of Boring But Big does exactly what it says on the tin: do your heavy sets using the 5/3/1 progression, then back off the weight and do 5 sets of 10 of the same exercises.

Good luck with the 1 RM attempt!
 
Last edited:
KnightTemplar said:
The original version of Boring But Big does exactly what it says on the tin: do your heavy sets using the 5/3/1 progression, then back off the weight and do 5 sets of 10 of the same exercises.
Click to expand...
That's how I understood it. I have the original book.
 
MilkManUK said:
That's how I understood it. I have the original book.
Click to expand...

As do I, and the Second Edition also includes this template.

BBB was my favorite assistance template, but the volume really did a number on my joints, unfortunately.:icon_evil
 
BUMP!

To keep our Log on the first page!:icon_chee
 
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