Running Jim Wendler's 5/3/1 + Boring But Big program as of 18/7/2015

-----------------------------------------------------

Just started out on the 20-rep squat program. Good idea for some much needed mixing up of my training. So, I suppose a journal's the best way to keep track of progress.

This is the original 20-rep squat routine. 3 times a week for a period of about 6 weeks, which makes for 18 workouts.
Squat: 1x20
Pullovers: 1x20
Stiff-legged deadlift: 1x15
Pullovers: 1x20
Bench press: 2-3 x 10
Bent row: 2-3x15
Military press: 2-3 x 12

I've tweaked it slightly to give it a bit more volume to suit me. So this is what I'll be doing for the next 6 weeks.
Squat: 1x20
Pullovers: 1x20
Stiff-legged deadlift: 1x15
Pullovers: 1x20
Bench press: 4x10
Bent row: 4x15
Military press: 4x12
Chin ups/pull ups: 3 x Till failure
Push ups/dips: 3 x Till failure

Definitely not as much volume as a regular HVT routine, but this shit sure is tiring.

Completed 2 out of the 18 workout days so far.




Day 1:
Squat: 1x20x60kg
Pullovers: 1x20x15kg
Stiff-legged deadlift: 1x15x40kg
Pullovers: 1x20x15kg
Bench press: 4x10x50kg
Bent row: 4x15x40kg
Military press: 4x12x37kg
Chin ups/pull ups: 3 x Till failure
Push ups/dips: 3 x Till failure


Day 2:
Squat: 1x20x60kg
Pullovers: 1x20x15kg
Stiff-legged deadlift: 1x15x40kg
Pullovers: 1x20x60kg
Bench press: 4x10x50kg
Bent row: 4x15x40kg
Military press: 4x12x15kg dumbbells (all the barbells were being used at the time)
Chin ups/pull ups: 3 x Till failure
Push ups/dips: 3 x Till failure

This post has been edited by -Dan: Feb 8 2017, 02:40 AM

Day 3

Squat: 1x20x62.5kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x55kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x50kg
Bent row: 4x15x42.5kg
Military press: 4x12x37.5kg
Chin ups: 3 x Till failure
Push ups: 3 x Till failure

One obvious effect I've noticed since starting this program is that it has seriously jacked up my metabolism. I'm sweating even 1-2 hours after finishing training.

Day 4

Squat: 1x20x62.5kg
Pullovers: 1x20x15kg
Stiff-legged deadlift: 1x15x50kg
Pullovers: 1x20x15kg
Bench press: 4x10x50kg
Bent row: 4x15x42.5kg
Military press: 4x12x37.5kg
Chin ups: 3 x Till failure
Weighted dips: 3 x Till failure

I know, man. Awesome feeling!

Sure is. Heh.

This post has been edited by -Dan: Jun 3 2010, 08:48 PM

Squat: 1x20x65kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x50kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x50kg
Bent row: 4x15x45kg
Military press: 4x12x35kg
Chin ups: 2 x Till failure
Push ups: 2 x Till failure

Felt tired today, so I lowered my military press weight and did only 2 sets of chin ups and push ups.

Day 6

Squat: 1x20x65kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x55kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x50kg
Bent row: 4x15x45kg
Military press: 4x12x35kg
Chin ups/pullups/wide-grip pullups: 3 x Till failure
Weighted dips: 3 x BW+7.5kg x 13/12/15
Burnout set of push ups: 1 x Till failure

Took BCAA and glutamine pre-workout. Definitely felt different. I felt stronger and more energetic.

Day 7

Squat: 1x20x67kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x55kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x50kg
Bent row: 4x15x45kg
DB shoulder press (no barbells available): 4x12x15kg
Chin ups: 3 x Till failure
Weighted dips: 3 x BW+10kg x 13/12/15

Feeling gooooooood!

This post has been edited by -Dan: Jun 10 2010, 02:38 PM

Day 8

Squat: 1x20x67kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x55kg
Pullovers: 1x20x17.5kh
Bench press: 4x10x50kg
Bent row: 4x15x45kg
Military press: 4x12x37.5kg
Chin ups/pull ups/wide grip pullups: 3 x Till failure
Weighted dips: 3 x BW+10kg x 13/13/15

[attachmentid=1619772]
[attachmentid=1619774]

This post has been edited by -Dan: Jun 14 2010, 09:10 PM

Day 9

Squat: 1x20x70kg
Pullovers: 1x20x17.5kg
Pullovers: 1x20x17.5kg
DB Bench press: 4x10x20kg
Bent row: 4x15x45kg
Military press: 4x12x37.5kg
Chin ups/pull ups/wide grip pullups: 3 x Till failure
Weighted dips: 3 x BW+10kg x 13/14/15
Shrugs: 5x20x25kg

Left out deadlifts today 'cause my back wasn't feeling good. And added a couple of sets of shrugs at the end.

Day 10

Squat: 1x20x72kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x55kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x50kg
Bent row: 4x15x45kg
Military press: 4x12x35kg
Chin ups/wide grip pull ups/regular pullups: 3 x 14/10/12
Weighted dips: 3 x BW+10kg x 13/14/12
Pushups: 1x Till failure

Aw, man, well uh. I don't take much notice of the exact things I eat since I'm trying to bulk. (I know I should, anyway. ) But the usual is something like this

Breakfast: A protein shake, or oats and a couple of eggs a while after.
Lunch: Pasta with tuna/sardines/minced beef or rice with lots of meat and a decent amount of veges, OR anything I can cook up with a decent amount of protein.
Pre pre-workout: Somewhere within 1 hour before hitting the gym, a protein shake or leftover pasta from lunch if I've made a lot.
Pre workout: BCAAs, glutamine and creatine.
Post workout: A protein shake.
Dinner: Looks something like lunch, rice/noodles/pasta and lots of meat.
Pre-bed: Another shake.

My shakes are typically 450ml of milk and 1-1.5 scoops of whey. Current supplements are whey, creatine, glutamine, BCAAs, multivits and fish oil. My daily diet is different most of the time, but you get the picture.

Hope that answered your question.

This post has been edited by -Dan: Jun 20 2010, 09:44 PM

I take whey post-workout because of its fast absorption properties, and also for some reason, although I'm really hungry after workouts, I can't down any food without feeling nauseous. So, whey's the best alternative for some quick protein. Also, I usually workout in the evenings, dinner's about 1 hour after getting home from the gym, so it's just nice for me.

LOL damn you! I know I'm weak.

Haha, just kidding around. xD



Day 11

Squat: 1x20x72kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x50kg
Pullovers: 1x20x17.5kg
Bench press: 3x10x50kg
Bent row: 3x15x40kg
Military press: 3x12x15kg DBs
Chin ups/pull ups: 3 x Till failure
Dips: 3 x Till failure

Meh, felt like crap today, so I lowered the weight and sets.

This post has been edited by -Dan: Jun 24 2010, 08:44 PM

Day 12

Squat: 1x20x75kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x60kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x15kg DBs
Chin ups/pull ups: 3 x Till failure
BW dips: 3x20/18/19
Shrugs: 5x20x25kg

Day 13

Squat: 1x20x75kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x60kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x17.5kg DBs
Chin ups: 3 x 20/16/13
Dips: 3 x 20/20/20
Leg press: 1x10x200kg

Felt good today so I did a set of leg presses at the end. 200kg baby!

Day 14

Squat: 1x20x77kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x60kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x17.5kg DBs
Chin ups: 3 x 21/17/14
Weighted dips: 3 x BW + 10kg x 15/13/11

Not anytime soon. Heh, I look forward to getting into the gym.

Heh, yeah. Gonna try my 5/3/1 RM after finishing the program just for the heck of it.

I actually meant just finding out my 5,3 and 1 rep maxes on my squat. But I might consider trying the 5/3/1 program as well. xD

This post has been edited by -Dan: Jul 1 2010, 08:38 PM