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Old 09-30-2011, 05:49 PM   #1
storm1507
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Default storm's 5/3/1 to 4,3,2,1 plates

I've continued my transfomation log for quite some time now and need to begin another with the new routine.

Here is a link to my old log

http://muscleandbrawn.com/forums/201...ect-storm.html

Cliffs...

5'9", 146#, 47 yrs old lifting about 5 yrs consistanly. I lost 20# this spring and regaining strength now.

EDIT:*Note: I rep for Promera Health (Con-Cret, Beta-Cret, & Gluta-Tren) on another site. I won't post any direct comment about them here unless something special to point out. I'll answer any questions, but I'm not on this site to promote the product.



Goals....Be the strongest, leanest "lil ol man" out there.

More specific....

Deadlift 405#
Squat 315#
Bench 225#
Military 135#

and stay within striking distance of 148# just in case I ever break down and compete in a PL meet.

I will be doing Wenler's 5/3/1 Boring but Big w/ just a couple of changes.


Here is a link to the basic program...

http://muscleandbrawn.com/wendlers-5...ifting-system/


I will have to do seated shoulder presses since I'll be in the basement and I'm much too tall to do them standing. LOL

I will also do some heavy singles on the 3rd week instead of maxing out on reps the last set.

I will lift every other day.


For accesory lifts I'll do 5 x 10 with about 50% of the main lift as well as

Wt'd situps on dead day
DB rows on bench day
GHR on squat day
Chins on military day.


1st up tomorrow.....DEADS.

Last edited by storm1507; 10-01-2011 at 03:39 PM.
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Old 09-30-2011, 09:39 PM   #2
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I really like the BBB template. Bring it home Storm. You've made some great changes this year. keep them rolling.
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Old 10-01-2011, 12:39 PM   #3
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Go buddy! Looks like you and I have the same goals, and following the same path to get there. I've employed the BBB approach in the past, but only to the bench press. I'm curious as to how your lifts respond overall.
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Old 10-01-2011, 12:50 PM   #4
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That is a great routine. Good luck!

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Old 10-01-2011, 03:29 PM   #5
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Quote:
Originally Posted by BendtheBar View Post
I really like the BBB template. Bring it home Storm. You've made some great changes this year. keep them rolling.
Thanks. I'm looking for to the routine.

Quote:
Originally Posted by big valsalva View Post
Go buddy! Looks like you and I have the same goals, and following the same path to get there. I've employed the BBB approach in the past, but only to the bench press. I'm curious as to how your lifts respond overall.
Keeping it simple and hoping to get some great results.

Quote:
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That is a great routine. Good luck!

LtL
Thanks. Great to have you stop in.
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Old 10-01-2011, 03:33 PM   #6
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Wendler's 5/3/1 Boring But Big routine


Week 1, Session 1


SUPPS

*Note: I rep for Promera Health (the supps below) on another site. I won't post any direct comment about them here unless something special to point out. I'll answer any questions, but I'm not on this site to promote the product. I need to add this to my first post.


3 scoops PINEAPPLE CON-CRET 1 hr prior
1 scoop PINEAPPLE BETA-CRET 20 min prior
1 scoop WILD BERRY GLUTA-TREN intra workout





DEAD DAY


Warmups

120# x 5
155# x 5
190# x 3

205# x 5
235# x 5

270# x 12



Accessory Lifts

More deads

5 x 170# x 8




Wt'd SITUPS

3 x 25# x 10




Done! I like that part.


Initial thoughts on the 5/3/1

1. I still don't like high rep deads, but dang the 270# x 12 was a heart thumper. And, I hadn't recovered on the 170# x 8 sets....heart & lungs were still burning. I was thinking that I needed to find some HIIT to do before I start playing b-ball again. I think I found the solution.

2. I like this short workout. The length of the 5 x 5 lately was wearing on me.

3. I see the future of this routine really getting tough. I need to get in much better cardio shape.

4. 75 reps on deads is way more than I used to doing
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Old 10-01-2011, 07:00 PM   #7
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Quote:
I still don't like high rep deads
My limit is with 50% 1RM on high rep deads. That's cardio enough for me. Nice start.
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Old 10-02-2011, 05:36 AM   #8
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I've had a couple of bad experiences w/ high rep (anything over 5) deads in the past. I know this will be good for me if I......

1. Keep good (relative term) form and "think" on each rep
2. Don't push myself beyond my stopping point. I really believe I bursted something important in my head doing a 15 repper a couple of years ago. Oh well, it wasn't too important.... I can still lift, eat, sleep, poop, and ..........

Last edited by storm1507; 10-02-2011 at 06:10 PM.
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Old 10-02-2011, 06:04 PM   #9
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Very nice work, storm. Just monitor your max set of deads. You're going to find yourself needing to do 315x20 someday just to push the progression. That's what happened to me on my first run of Wendler. This time around I'm stopping well short, but still pushing my theoretical 1RM every workout. Looks very good. Simplicity is the answer sometimes. It doesn't matter how many exercises you do per workout. If you have to be carried out, then you've done enough.

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Old 10-02-2011, 06:15 PM   #10
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Quote:
Originally Posted by storm1507 View Post
I've had a couple of bad experiences w/ high rep (anything over 5) deads in the past. I know this will be good for me if I......

1. Keep good (relative term) form and "think" on each rep
2. Don't push myself beyond my stopping point. I really believe I bursted something important in my head doing a 15 repper a couple of years ago. Oh well, it wasn't too important.... I can still lift, eat, sleep, poop, and ..........
I shut them down too when I hit that point, mental of physical, when I'm not all in.
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