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.
SUNDAY & MONDAY OFF
TUESDAY
BW: 162.0 lbs
waist: 35"
Boring But Big v.2, Second Challenge, Week 6, Day 2
Deadlift Major
bar x 10 x 2
95 lbs x 8
HLRs x 10
135 lbs x 5
HLRs x 10
185 lbs x 3
HLRs x 10
215 lbs x 5
HLRs x 10
242 lbs x 3
HLRs x 10
270 lbs x 6*
Squat Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
155 lbs x 3
abs +10 lbs x 20
175 lbs x 5
abs +10 lbs x 20
175 lbs x 5
abs +10 lbs x 20
175 lbs x 5
abs +10 lbs x 20
175 lbs x 5
abs +10 lbs x 20
175 lbs x 20*
Total training time: 80 minutes. New PRs in the deadlift and squat top/AMRAP sets.
WEDNESDAY
BW: 160.4 lbs
waist: 35"
Cardio
Incline treadmill walk
3.03 miles / 435 calories / 49:02 minutes
THURSDAY
BW: 159.4 lbs
waist: 35"
Boring But Big v. 2, Second Challenge, Week 6, Day 3
Bench press Major (Swiss bar)
bar x 10 x 2
DB rows x 65 lbs x 10
65 lbs x 8
DB rows x 70 lbs x 10
95 lbs x 5
DB rows x 70 lbs x 10
117 lbs x 5
DB rows x 75 lbs x 10
132 lbs x 3
DB rows x 75 lbs x 10
147 lbs x 8
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 10 (!)
Total training time: 85 minutes. Rep PR in the OHP Minor top/AMRAP set. Bench Major wasn’t bad, fell just short of a weight x rep PR. My shoulder is much better than it was last fall, but it still can’t handle as much stress as I want to give it.
FRIDAY
BW: 159.4 lbs
waist: 35"
Cardio
Incline treadmill walk
3.03 miles / 439 calories / 49:02 minutes
SATURDAY
BW: 158.2 lbs
waist: 35"
Cardio
Incline treadmill walk
1.55 miles / 215 calories / 25:01 minutes
Boring But Big v. 2, Second Challenge, Week 6, Day 4
Squat Major
bar x 10 x 2
abs +10 lbs x 20
95 lbs x 8
abs +10 lbs x 20
135 lbs x 5
abs +10 lbs x 20
165 lbs x 5
abs +10 lbs x 20
187 lbs x 3
abs +10 lbs x 20
210 lbs x 10
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 8*
Total training time: 90 minutes. Crowded Saturday morning so I did some pre-training cardio until a rack was available. Probably not an ideal approach on an empty stomach. Disappointed in top/AMRAP set of the squats. 187 lbs felt heavier than I expected, so I knew the odds of getting 15-20 at 210 lbs weren’t great.
That’s a wrap for the Boring But Big Challenge (5x5). Starting my third and final BBB Challenge on Monday with 5x3 on the Minor lift of the day. Since I’ll be going relatively heavy on the big four twice a week - and trying to catch up on my weight loss goals - I’m going to make the final set of the Minor lift a straight set instead of an AMRAP.
SUNDAY
BW: 160.0 lbs
waist: 35"
Cardio
Row sprints
Total sprints: 10
Rest: 90 seconds
Average duration: 2:06 minutes
Average calories: 26 calories
Average distance: 459m
Best round: #10 / 2:05 minutes / 28 calories / 477m
I like these for the day after Lower Body day.
MONDAY
BW: 161.6 lbs
waist: 35"
Boring But Big v. 2, Third Challenge, Week 1, Day 1
OHP Major
bar x 10
pullups +20 lbs x 5
bar x 10
pullups +20 lbs x 5
65 lbs x 8
neutral grip +20 lbs x 5
82 lbs x 5
chins +20 lbs x 5
95 lbs x 5
chins +20 lbs x 5
107 lbs x 8
Bench press Minor (Swiss bar)
bar x 10 x 2
65 lbs x 8
Bent over rows (BoR) 65 lbs x 5
95 lbs x 5
BoR 95 lbs x 5
115 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
BoR 120 lbs x 5
137 lbs x 3
Total training time: 70 minutes. Lower back a little sore from the BoRs. Haven’t done them with a barbell in years. Weighted pullups and chins felt very strong.
TUESDAY
BW: 159.2 lbs
waist: 35"
Cardio
Incline treadmill walk
3.02 miles / 446 calories / 48:01 minutes
WEDNESDAY
BW: 159.2 lbs
waist: 35"
Boring But Big v. 2, Third Challenge, Week 1, Day 2
Deadlift Major
bar x 10 x 2
95 lbs x 8
HLRs x 10
135 lbs x 5
HLRs x 10
185 lbs x 3
HLRs x 10
192 lbs x 5
HLRs x 10
222 lbs x 5
HLRs x 10
250 lbs x 6
Squat Minor
bar x 10 x 2
95 lbs x 8
135 lbs x 5
175 lbs x 3
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
195 lbs x 3
abs +25 lbs x 20
195 lbs x 3
Total training time: 80 minutes total training time. Might have had another rep or two left on the deadlifts. Was a little distracted.
THURSDAY
BW: 157.4 lbs
waist: 35"
Cardio
Row Sprints
Total sprints: 10
Rest: 90 seconds
Average duration: 2:05.8 minutes
Average calories: 26.5 calories
Average distance: 465.1m
Best round: #10 2:06 minutes / 29 calories / 491m
Cardio companion du jour
Man Meshuggah. Such a scary sound they have going on.
This was my introduction in their music.
FRIDAY
BW: 155.6 lbs
waist: 34 1/4"
Boring But Big v. 2, Third Challenge, Week 1, Day 3
Bench Major (Swiss bar)
bar x 10 x 2
Bent over row (BoR) x bar x 10 x 2
65 lbs x 8
BoR x 65 lbs x 8
85 lbs x 5
BoR x 85 lbs x 5
105 lbs x 5
BoR x 105 lbs x 5
BoR x 120 lbs x 5
120 lbs x 5
BoR x 120 lbs x 5
137 lbs x 10
BoR x 120 lbs x 5
OHP Minor
bar x 10 x 2
65 lbs x 8
85 lbs x 5
pullups +25 lbs x 5
107 lbs x 3
pullups +25 lbs x 5
107 lbs x 3
neutral grip chins +25 lbs x 10
107 lbs x 3
chins +25 lbs x 5
107 lbs x 3
chins +25 lbs x 5
107 lbs x 3
Total training time: 75 minutes. Still working on programming the bench/bent over row superset. Happy for this morning’s weigh-in; made it through a halfway decent AMPK day on Thursday.
Soundtrack
They’ve just released their first single in years. I’m obsessed with Tomas Haake’s drumming.
