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Thread: Sgsolberg: Boring But Big

  1. #1
    Join Date
    Nov 2009
    Location
    Saint Paul, MN
    Posts
    254

    Default Sgsolberg: Boring But Big

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    Early this year, I began a log to capture the last few weeks/months of my Starting Strength experience. Everything went really well, until I got sick at the end of ski season. I failed to manage my recovery sufficiently to continue on the linear progression for much longer. While I could resume an effort to milk these gains further, my wife has asked me to consider changing up my training… I apparently became quite an ass when I was in the last few weeks of the program.

    Regardless, I am back to a healthy state and have decided that I would like to pursue further strength via Wendler's 5-3-1, using the Boring but Big model.

    My current maxes are:
    Bench: 230
    Squat: 395
    Press: 160
    DL: 430

  2. #2
    Join Date
    Jun 2009
    Location
    Chicago, IL
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    2,150

    Default

    Those are some nice numbers.

  3. #3
    Join Date
    Nov 2009
    Location
    Saint Paul, MN
    Posts
    254

    Default MesoCycle 1: Cycle 1

    Warmup:
    Row 500m (1:55), Snatch 115x3x5

    Bench:
    135x5 (warmup)
    150x5
    173x5
    195x8

    103x10,10,10,10,10

    Chins:
    5x5

    Rows:
    95x8x5.

  4. #4
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    Jun 2009
    Location
    Chicago, IL
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    2,150

    Default

    Say, what's the big but boring model? It looks like a high volume model designed for hypertrophy. I'm ignorant 5/3/1 but plan on investigating it after I've finished whatever gains I can make on SS and TM.

  5. #5
    Join Date
    Nov 2009
    Location
    Saint Paul, MN
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    Default

    Boring but big is a version of 5-3-1, using the main lift as the assistance work. Using my workout from today as an example, I worked up from 65% to 75% to 85% of max, then benching 45% of max for 5 sets of 10 reps.

    This variant of the program is good for hypertrophy, but won't be so much as to stall out progress rapidly. I really suggest you read the Tmuscle.com interview (linked below) and the book.

    http://www.tmuscle.com/free_online_a..._pure_strength

  6. #6
    Join Date
    Nov 2008
    Posts
    104

    Default

    Good luck on your journey! How much do you weigh?

  7. #7
    Join Date
    Nov 2009
    Location
    Saint Paul, MN
    Posts
    254

    Default

    I suppose I could list some stats.
    Height: 6 feet | 1.83 meters
    Age: 24
    As of last night prior to my training session:
    Weight: 215 lbs | 97.7 kilos
    Waist: 37 inches | 94cm

    Daily supplements:
    3g fish oil
    zma dose (2 pills for what it's worth)
    multivitamin
    glucosamine (I have some goofy joint issues from previous sports)
    5g creatine

  8. #8
    Join Date
    Nov 2009
    Location
    Saint Paul, MN
    Posts
    254

    Default MesoCycle 1: Cycle 1: Squats

    Daily weigh-in: 218 lbs

    Warmup:
    500m row (1:57), Clean and Jerk 155x3x3

    Squat:
    95x10x2 (warmup)
    185x5 (warmup)
    255x5
    295x5
    335x8

    Squat: 135x10x5
    Leg Press: +360x10x5.

    I felt really solid today. I worked through my workout with my friend Tony, and we really blasted through. My total time in the gym was 65 mins, ie just enough time to load the bar and go. It was awesome to have someone to train with, as he provided encouragement and a few laughs.

    Additionally, since we were switching off, it kept the pace elevated. I think that by keeping rest between the assistance sets low, you can probably improve your conditioning on this program with minimal extra work.

  9. #9
    Join Date
    Nov 2009
    Location
    Saint Paul, MN
    Posts
    254

    Default MesoCycle 1: Cycle 1: Presses

    Daily Weigh-in: 217.5 lbs

    Warmup: Jog 5 minutes

    Press:
    45x5x2 (warmup)
    65x5 (warmup)
    105x5
    120x5
    135x7

    Press: 75x10x5
    This was much harder than I thought it would be. I really struggled starting around rep 8 for the last 3 sets. I also played with a false grip and felt like the bar tracked straighter when I used it (as was advertised by Wendler).

    Chinup: 3x5

    Kroc Rows: 75x10x5 (75 lb dumbell, 5 sets of 10 per side).
    75 lbs was far too easy feeling. I think I could have pulled 90.

  10. #10
    Join Date
    Nov 2009
    Location
    Saint Paul, MN
    Posts
    254

    Default MesoCycle 1: Cycle 1: Deadlifts

    starting strength coach development program
    Warmup: jog 5 mins

    Deadlift:
    135x5 (warmup)
    185x3 (warmup)
    225x1 (warmup)
    275x5
    320x5
    360x6

    Deadlift: 190x10x5

    Wow, I had some insomnia this morning and I really felt it. I know I should have been good for a 7th rep on my work set.

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