Yesterday, easy conditioning 3.5 miles run steady pace
Today
Boring But Big, 5s Week, Workout 17
Swiss Bar Bench
70kg x5
81kg x5
91kg x5
54kg 5x10
Accessory
Front Foot Elevated SSB Split Squat 65kg - 11, 11, 12, 12 (each leg)
Weighted pull-ups 6kg - 4x8
DB Lateral raise strip down
16.5kg x14
14kg x17
9kg x19
4kg x22
Daily work
Pullaparts x75
Neck x50
Pushdowns x40
Unbroken empty BB curls x50
Conditioning
Fobbit Intervals (from TB2)
30 mins bike, every 2 mins alternating between
x20 KB Swings 28kg bell
x10 KB Snatches 20kg bell (each arm)
Followed by some time recovery pace on bike
Today
Boring But Big, 5s Week, Workout 18
BB Deadlift
122kg x5
140kg x5
159kg x5
Snatch Grip Deadlift 63kg 5x10
Accessory
Standing 1 arm KB Press 32kg x8, tweaked my right shoulder and felt pretty sore straight away. Went a bit lighter - 24kg x15
Kneeling Banded Pushdown Purple - 2x15
Banded Crunches Orange - 12,14,15
BB Curls 50kg - 5x10
Daily Work
Pullaparts x80
Neck x60
Calves x30
At the point with the diet where I’m starting to feel a bit fat, been gaining for nearly 6 months which is the longest continuous block I’ve consciously done for about 5 years. Was planning to run BaBY or BTM after finishing up on BBB but thinking about doing a prolonged diet break instead.
Not sure if you’ve got a go-to for diet breaks, but you could check out Dan John’s Easy Strength for Fat Loss if not.
I’ll be honest: I was skeptical that so little work would, well, work, but I’m just over three weeks into the 8-week program, and so far, it’s been the perfect post-Super Squats diet break for me—walking is magic!
Did this a couple of years back and yeah it was surprisingly effective. Only difference between how you’re doing it and how I did it was I’d change up the exercises and rep schemes a bit throughout the week I.E add some 1 leg KB DL’s and deficit DL’s into the mix. I’d also have some exercises I’d go 1x9 for just for some variety in the week.
I am thinking about running it but I don’t like the lack of bench and squat which I found suffered going back into 5/3/1. I’m also thinking of going a full body 5/3/1 template as that gives me 3 days lifting 4 days conditioning.
I’d recommend holding the weight you’ve got for 3-5 months before cutting, not sure where i read that from (somewhere on here) but it makes sense rather than cutting straight away.
Just goes to show how much smarter Dan John is than me—not that there was ever any question about that, haha!
I’m loving the variation you put into it. The ebook talks about “mild” and “wild” variations, and though I don’t recall the details, what you’ve done here would certainly break the monotony. (But then again: I’m nothing if not monotonous!)
Anyway, I like the idea of a 5/3/1 full body for the diet break, so I’ll be interested to see how that shakes out for you.
Oh, and let me know when you’re ready to run that Wendler 100-Rep Challenge: I think it’d be awesome to tackle that one alongside a few others around here.
Easy Conditioning - 4.5 miles steady pace run, felt pretty good today.
@rugby_lifting - I’d say that was more relevant when coming out of a long period of dieting to allow metabolism to come back up. I personally didn’t do this after dieting for 2 years and my weight ballooned up too quickly. I’m just looking at a diet break to shed some of the excess I’ve put on then go back into gaining.
@SvenG - Definitely torn between the 2 approaches, was actually thinking about it this morning and having a gap style workout of day 6 of each week with some bench and squat just to maintain it.
I did see that and thought you’d fancy running it! I have a prowler but no where to use it, was considering running this in lieu of an anchor at the end of BBB
Boring But Big, 5s Week, Workout 19
Seated OHP
51kg x5
59kg x5
66kg x5
Incline Bench 53kg - 5x10
Accessory
1 Arm Front Rack March 24kg - 4x12
Chest Supported Swiss Bar Row 80kg - 11,12,12
Plate Raise x0
Daily Work
Pullaparts x80
Neck x55
My daughter got up 15 mins before I aim to get back in the house for so had to quickly get the last set of supplemental work in and therefore missed a set of row and the plate raises. Should be easy enough to catch back on the plate raises tomorrow.
AM
Boring But Big, 5s Week, Workout 20
BB squat
103kg x5
119kg x5
134kg x5
79kg 5x10
Accessory
DB Kroc row 45kg x23 (each arm)
Banded Lying Leg Curls green - 2x20 (each leg)
Plate front raise (missed from yesterday) 20kg - 2x20
Lying 1 arm DB Skullcrusher 14kg - 10,11,14 (each arm)
Daily work
Pullaparts x60
Curls x35
PM
Hard Conditioning
For time
100 KB swings 28kg
75 press-ups
50 thrusters 14kg DB’s
25 chins
15 HLR
Done in 14:59
Yesterday
Active recovery/easy conditioning
20 mins steady pace on bike followed by 20mins 20kg weighted vest walk.
Today
Boring But Big, 1s Week, Workout 21
Swiss Bar Bench
81kg x5
91kg x5
102kg x5
75kg 5x10
Accessory
SSB Front Foot Elevated Split Squat 65kg - 4x12 (each leg)
Weighted Vest Pull-ups 6kg - 9, 9, 9, 8, 8
DB lateral raise strip sets
16.5kg x15
14kg x18
9kg x21
4kg x26
Daily work
Pullaparts x85
Neck x45
Pushdown x45
Calves x30
Curls x30
Weight moved better today despite my shoulder still being a bit sore (in hindsight all those thrusters and press-ups Friday may not have been a great idea). Thinking I may not have been resting enough between the split squats and bench sets which I superset. Added some reps on the pull-ups which is always a good barometer during a gaining phase.
Easy Conditioning
10 mins on bike steady pace. Followed by Walrus style training (as I couldn’t find an EMOM workout to fit the bill)
x25 Chins
x125 Squats
x75 KB Swings (swapped for Pressups to give my shoulders a rest)
Done with 10kg vest and 24kg bell
Interspersed with the following daily work
Pullaparts x50
Pushdowns x45
Neck x40
Followed by 25 min 20kg weighted vest walk
Boring But Big, 1s Week, Workout 22
BB Deadlift
140kg x5
159kg x5
178kg x5
Snatch Grip Deadlift 88kg - 5x10
Accessory
Standing 1 arm KB Press
32kg - 2x7
24kg - 2x15
Banded Crunches Orange - 2x15
BB Curls 52.5kg - 8,8,10
Daily Work
Pullaparts x60
Neck x40
Pushdowns x30
Calves x30
Yesterday
Easy Conditioning, just under 3.5 miles steady pace
Today
Boring But Big, 1s Week, Workout 23
Seated BB OHP
59kg x5
66kg x5
74kg x3, then x5
Incline Bench 74kg - 5x10
Accessory
1 arm KB Front Rack March 28kg - 4x10
Chest Supported Swiss Bar Row 80kg - 12,12,11,11
Plate Raises 20kg - 14,18
Daily Work
Pullaparts x70
Pushdowns x35
Calves x60
Missed the top set, only hit 3 reps. Started unracking the bar to lower it for incline bench and thought fck it I know I can do better and hit the 5. Nonetheless It wasn’t an easy enough 5 for me to have earnt the right to go heavier so OHP TM will stay as it is for the next and final BB cycle next week.
Fixed for you:
Seated BB OHP
59kg x5
66kg x5
74kg x8
Nice job! Overhead press is a fickle-bit$h.
Seated press is harder imho.
I have gotten my reps “back” several times. To most people it doesn’t make sense to try again for those reps …usually the technical failure crowd. But half this stuff is in our head as to what is “heavy”. Gun to your head you don’t miss any reps….what does that say?
Boring But Big, 1s Week, Workout 24
Back Squat
119kg x5
134kg x5
150kg x5
111kg 5x10
Accessory
DB Kroc Row 45kg x26 (each arm)
Lying Leg Curls Green Band - 2x20, 1x10 (each leg)
1 arm DB Skullcrusher 14kg - 10,14,13 (each arm)
Daily Work
Pullaparts x75
Core x30
Unbroken empty BB Curls x67
Had planned to get some hard conditioning late morning today with the 5/3/1 work first thing however my daughter was up early and I was up late so managed to get in the strength work and Kroc rows first and then came back a few hours later to hit the supplemental and rest of the accessory. The supplemental weights definitely feel harder doing it a few hours after the main work. My lower back is also smoked as all the supplemental work is done beltless
@rugby_lifting I’ll take that just a fairly large pause 
@mechinos it’s definitely harder as it rules out any body english. I’d love to be able to go standing but I don’t have enough room to get anywhere like a full ROM, taking the barbell and squat stands out in the garden when I tend to be training before 05:00 ain’t gonna work though so we make do.
100%, @T3hPwnisher was talking about deadlifts the other day in his log and our hands communicating to us saying that bar is too heavy to lift (I’m paraphrasing). It’s something I’ve been giving quite a bit of thought to and in this instance it was no different, plus I knew I wasn’t concentrating 100% on the reps and owed it to myself to hit the 5 which I knew I could.
Yesterday
Easy conditioning/recovery - 45 mins steady pace on exercise bike
Today
Boring But Big, 3s Week, Workout 25
Swiss bar bench
76kg x5
87kg x5
98kg x5
65kg 5x10
Accessory
Front foot elevated SSB Split Squat 70kg - 4x10 (each leg)
Weighted vest pull-ups 6kg - 2x8
Bent over trap bar row 67kg - 10, 12
DB lateral raise strip sets
16.5kg x16
14kg x19
9kg x21
4kg x16
Daily work
Pullaparts x80
Neck x55
Pushdowns x45
Curls x30
Core x25
Increasing weight on the split squats left me with a massive quad pump, getting a lot of progression with this split squat variation. Swapped out the pull-ups as they’ve gone a bit stale and my shoulders are starting to dislike them, I really don’t like pull-ups but love chins.
Yesterday
Easy conditioning 4.5 mile run, steady pace
Today
Boring But Big, 3s Week, Workout 26
BB Deadlift
132kg x5
151kg x5
170kg x5
Snatch Grip Deadlift 78kg - 5x10
Accessory
KB 1 Arm Press 32kg - 2x8, 24kg x10 (each arm)
Banded Crunches Orange - 3x15
BB Curls 52.5kg - 3x10
Daily Work
Pullaparts x60
Pushdowns x35
Neck x50
Managed to sleep through 25 minutes of my alarm, no idea how so had to rush this through but moved pretty well. Going to swap out the KB press as this was causing some pain in my right shoulder, reckon I’ll probably have room to do some DB floor presses instead.
Yesterday
Easy conditioning 4.5 mile run, steady pace
Today
Boring But Big, 3s Week, Workout 27
Seated BB OHP
55kg x5
62kg x5
70kg x5
BB Incline Bench 64kg - 5x10
Accessory
1 arm KB Front Rack March 28kg - 10,11,11
Chest Supported Swiss Bar Row 85kg - 4x10
Overhead Plate Raises 20kg - 21,20
Daily Work
Pullaparts x85
Neck x35
Pushdowns x50
Curls x25