Sgsolberg: Boring But Big

[Sgsolberg]

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

[Mr.City]

Those are some nice numbers.

[Sgsolberg]

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

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

103x10,10,10,10,10

Chins:
5x5

Rows:
95x8x5.

[Mr.City]

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.

[Sgsolberg]

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

[AidenBloodaxe]

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

[Sgsolberg]

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

[Sgsolberg]

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.

[Sgsolberg]

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.

[Sgsolberg]

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.