Sgsolberg: Boring But Big
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
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.
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.
MesoCycle 1: Cycle 1: Deadlifts
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.