The MilkMan delivers

After 7 months of running 5/3/1, I am resetting based on my new 1RMs.

Squat = 170kg
Deadlift = 182.5kg
Bench = 110kg
Military Press = 72.5kg

Re-starting again from cycle 1. I am going to be stricter this time with the boring but big assistance sets (ie do them for all lifts)

Today's training

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

Warmup
20kg x 5
30kg x 5
40kg x 3

5/3/1
45kg x 5
50kg x 5
55kg x 5 + 2 = 7 reps. Possibly a rep PR, will need to check back through my log to confirm.

Boring But Big
30kg x 5 x 10
 
Lifter said:
Damn nice squatting, I is jelly.
Click to expand...

Thanks, you're still ahead of me when it comes to pressing though. Plus it looks as though your body weight is coming down, while mine seems to be creeping up...101.5kgs at the mo.
 
5/3/1, Cycle 1, Week 1, Day 2, Deadlift

Warmup
60kg x 5
70kg x 5
80kg x 3

5/3/1
105kg x 5
125kg x 5
140kg x 5 + 2 = 7 reps

Boring But Big
80kg - 3 x 10
60kg - 2 x 10


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

Warmup
20kg x 5
40kg x 5
60kg x 3

5/3/1
65kg x 5
75kg x 5
85kg x 5 + 4 = 9 reps.

Boring But Big
50kg - 5 x 10

Notes
Now I remember why I didn't do the Boring But Big sets much before.
Chalk and creatine being ordered today. Not taken creatine for years but I did feel it helped with my recovery when I did take it.
 
I have to say, I like BBB and high rep work in general, but not for the deadlift.
 
5/3/1, Cycle 1, Week 1, Day 4, Squat

Felt terrible today, sore back, sore traps and sore legs, probably from yesterday's deadlifting, was debating not going today, but won't have access to gym next until Wednesday, and wanted to get this week finished so just did it.

Anyway excuses over, here is today's training:

Warmup
20kg x 5 x 3 sets
40kg x 5 x 2 sets
70kg x 3

5/3/1
100kg x 5
115kg x 5
130kg x 5 + 0...see video below.

No boring but big for me today instead did barbell curls.

35kg x 5
35kg x 5
40kg x 5
40kg x 5
45kg x 5

Stretching afterwards.

Comments/criticism/piss-taking welcome


Went for a doner kebab afterwards.
 
MilkManUK said:
5/3/1, Cycle 1, Week 1, Day 4, Squat

Felt terrible today, sore back, sore traps and sore legs, probably from yesterday's deadlifting, was debating not going today, but won't have access to gym next until Wednesday, and wanted to get this week finished so just did it.

Anyway excuses over, here is today's training:

Warmup
20kg x 5 x 3 sets
40kg x 5 x 2 sets
70kg x 3

5/3/1
100kg x 5
115kg x 5
130kg x 5 + 0...see video below.

No boring but big for me today instead did barbell curls.

35kg x 5
35kg x 5
40kg x 5
40kg x 5
45kg x 5

Stretching afterwards.

Comments/criticism/piss-taking welcome


Went for a doner kebab afterwards.
Click to expand...


BBB is a great Template for size and strength, but it really does take a toll. Especially the BBB Squats and Deathlifts; you need a lot of recovery time.

I ran it for 3 months or so this year, and made some good gains. But I want to concentrate on getting my Squat numbers up for the Squatr Bowl, and BBB isn't the best Template for that. The program I'll be running is a mixture of the 5/3/1 Full Body Template and the Simplest Strength Template.
 
KnightTemplar said:
BBB is a great Template for size and strength, but it really does take a toll. Especially the BBB Squats and Deathlifts; you need a lot of recovery time.

I ran it for 3 months or so this year, and made some good gains. But I want to concentrate on getting my Squat numbers up for the Squatr Bowl, and BBB isn't the best Template for that. The program I'll be running is a mixture of the 5/3/1 Full Body Template and the Simplest Strength Template.
Click to expand...

Yeah I think training on consecutive days and doing BBB for the first time in a while was a bit of a shock to the system, not really used to that volume but am sure I'll adapt.

Good luck with the squat comp. I will be watching how it progresses with interest.
 
Boxing padwork this morning: 5 x 3 minute rounds.
BBQ later today to set me up for tomorrow's military press session.
 
MilkManUK said:
It was horrible.
Click to expand...

Actually, I tell a lie, I have done high-rep deadlifts a few times. The first time I had a cortisone shot for my shoulder, the doctor said low weight/high reps for 3 weeks, and so I applied that to DLs. I did a couple of days where I did 5x10 around 80kg, 85kg, which is in the BBB intensity range. But I quickly decided it was not for me.

IMO, there's a strong argument for doing BBB for everything except DL. Squats use most of the same muscles (all of the same muscles from your shoulders down) so BBB on squat day can do your hypertrophy for DL and squat at the same time. That would leave DL day for a couple of the 'classic' DL assistance exercises.
 
JauntyAngle said:
IMO, there's a strong argument for doing BBB for everything except DL. Squats use most of the same muscles (all of the same muscles from your shoulders down) so BBB on squat day can do your hypertrophy for DL and squat at the same time. That would leave DL day for a couple of the 'classic' DL assistance exercises.
Click to expand...

The way I am feeling at the moment, I would certainly agree with you. I am not going to stop now however, just because the 1st week was tough. Will keep at it at least for this cycle and see how it goes.

In other news, my liquid chalk and creatine have arrived. Will be the first time in years I have used creatine and the first time I have ever used chalk for lifting. Will be interesting to see how much difference it makes on my deadlifts.
 
woo liquid chalk! I need to pick up a fresh bottle myself.
 
5/3/1, Cycle 1, Week 2, Day 1, Military Press

Warmup
20kg x 5
30kg x 5
40kg x 3

5/3/1
45kg x 3
55kg x 3
60kg x 3 + 3 = 6 reps

Boring But Big
35kg x 10
35kg x 10
35kg x 10
30kg x 10
30kg x 8

Squats
70kg x 5
80kg x 5
90kg x 5
110kg x 5
 
MilkManUK said:
In other news, my liquid chalk and creatine have arrived. Will be the first time in years I have used creatine and the first time I have ever used chalk for lifting. Will be interesting to see how much difference it makes on my deadlifts.
Click to expand...

Bout time you got some chalk! :)
 
Liquid chalk? Bah! Rosin is so good for your grip, you don't even need to close your hands- you just place your palm on the bar and stand up, and the bar comes with you.

/Wild exaggeration
 
5/3/1, Cycle 1, Week 2, Day 2, Deadlift

Warmup
60kg x 5
70kg x 5
80kg x 3

5/3/1
115kg x 3
130kg x 3
150kg x 3 + 4 = 7 reps, rep PR!

Squats
60kg x 5
80kg x 5
100kg x 2
120kg x 1
140kg x 1
150kg x 1
160kg x 1

Notes
I like the chalk.
 
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