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  1. #1
    M&S Content Editor Johnny's Avatar
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    Default J. Guillen's Training Journal

    To commemorate my 100th post I've decided to start a training journal. Well, I decided to start one last week when I began my "serious" training with my first cycle of Wendler's 5-3-1, but I wanted to make sure that I would stick it past the first week. And I did.

    I don't necessarily have a goal in mind aside from building strength, eventually building muscle/losing fat. Current stats:

    Age: 27
    Weight: 188lbs
    Height: 5'8"
    Started Training: ~11/14 - 1/15

    Before starting I tested my max for each lift:

    Overhead Press: 80lbs
    Bench Press: 145lbs
    Squat: 245lbs
    Deadlift: 325lbs

    So my first week went like this:

    3/10: Day 1 - Overhead Press

    Warm-Up:
    - 30x5
    - 35x5 (used 40lbs)
    - 45x3 (bar)
    ---
    5/3/1:
    - 45x5
    - 55x5
    - 60x5+, total: 14
    ---
    Boring But Big:
    - 5x10 @35lbs
    - Chin-Ups: 5x10 (box assisted negatives)

    3/11: Day 2 - Deadlift

    Warm-Up:
    - 115x5
    - 145x5
    - 175x3
    ---
    5/3/1:
    - 190x5
    - 220x5
    - 250x5+, total: 7 (grip weakened, still ****ed about this)
    ---
    Boring But Big:
    - 5x10 @145lbs
    - Hanging Leg Raise: 5x10

    3/13: Day 3 - Bench Press

    Warm-Up:
    - 50x5
    - 65x5
    - 80x3
    ---
    5/3/1:
    - 85x5
    - 100x5
    - 110x5+, total: 11
    ---
    Boring But Big:
    - 5x10 @65lbs
    - Dumbbell Row: 5x10 (@40lbs)

    3/16: Day 4 - Squats

    Warm-Up:
    - 90x5
    - 110x5
    - 130x3
    ---
    5/3/1:
    - 145x5
    - 165x5
    - 185x5+, total: 15
    ---
    Boring But Big:
    - 5x10 @110lbs
    - Leg Curl: 5x10 (@70lbs)

  2. #2
    M&S Content Editor Johnny's Avatar
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    3/17: Day 1 - Overhead Press

    Warm-Up:
    - 30x5
    - 35x5 (used 40lbs)
    - 45x3 (bar)
    ---
    5/3/1:
    - 50x3
    - 60x3
    - 65x3+, total: 16
    ---
    Boring But Big:
    - 5x10 @35lbs
    - Chin-Ups: 5x10 (box assisted negatives)
    Last edited by Johnny; 03-21-2015 at 01:21 PM.

  3. #3
    M&S Promotions Coordinator RyanK's Avatar
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    - Muscle & Strength eCommerce Promotions Coordinator

  4. #4
    M&S Content Editor Johnny's Avatar
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    <---that's you, RyanK.

  5. #5
    Frequent Poster
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    I'm in.

  6. #6
    M&S Content Editor Johnny's Avatar
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    Quote Originally Posted by cbroadd View Post
    I'm in.
    Heck yes.

  7. #7
    M&S Content Editor Johnny's Avatar
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    3/20: Day 2 - Deadlift

    Warm-Up:
    - 115x5
    - 145x5
    - 175x3
    ---
    5/3/1:
    - 205x3
    - 235x3
    - 265x3+, total: 10 (redeemed myself from last week)
    ---
    Boring But Big:
    - 5x10 @145lbs
    - Hanging Leg Raise: 5x10
    Last edited by Johnny; 03-21-2015 at 01:21 PM.

  8. #8
    M&S Content Editor Johnny's Avatar
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    3/20: Day 3 - Bench Press

    Warm-Up:
    - 50x5
    - 65x5
    - 80x3
    ---
    5/3/1:
    - 90x3
    - 105x3
    - 115x3+, total: 11
    ---
    Boring But Big:
    - 5x10 @65lbs
    - Dumbbell Row: 5x10 (@40lbs)

  9. #9
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    So on your third work set are you just repping out as many as you can put up? For instance, on your last workout, was the last set for 11 reps? Or was it sets of 3, 3, and 5 for a total of 11 reps across all work sets?

  10. #10
    M&S Content Editor Johnny's Avatar
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    Quote Originally Posted by cbroadd View Post
    So on your third work set are you just repping out as many as you can put up? For instance, on your last workout, was the last set for 11 reps? Or was it sets of 3, 3, and 5 for a total of 11 reps across all work sets?
    Third set is til failure so I have to do at least 3, but I managed to hit 11. I guess that is kinda confusing, haha.

  11. #11
    M&S Content Editor Johnny's Avatar
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    3/23: Day 4 - Squats

    Warm-Up:
    - 90x5
    - 110x5
    - 130x3
    ---
    5/3/1:
    - 155x3
    - 175x3
    - 200x3+, total: 10
    ---
    Boring But Big:
    - 5x10 @110lbs
    - Leg Curl: 5x10 (@70lbs)
    Last edited by Johnny; 03-25-2015 at 09:22 PM.

  12. #12
    M&S Content Editor Johnny's Avatar
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    3/24: Day 1 - Overhead Press

    Warm-Up:
    - 30x5
    - 35x5 (used 40lbs)
    - 45x3 (bar)
    ---
    5/3/1:
    - 55x5
    - 60x3
    - 70x1+, total: 12
    ---
    Boring But Big:
    - 5x10 @35lbs
    - Chin-Ups: 5x10 (box assisted negatives)
    Last edited by Johnny; 03-25-2015 at 09:22 PM.

  13. #13
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    I have heard 5/3/1 being recommended quite often and since I've been following your log I have become interested in the program. So, I did some reading here on the site and am thinking about giving it a go (after I've stuck with what I'm doing now for at least a few months).

    So far, how have you been liking the program? Any first impressions or any other thoughts about it so far?

  14. #14
    M&S Content Editor Johnny's Avatar
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    I like the idea of hitting a major lift every day, and training until failure on the last lift. What I dislike about it is only having one other exercise after the lift, so some days it leaves me wanting to train more (depending on the day, I'll be done within half an hour). I guess they dont call it "Boring But Big" for nothing.

    BUT, in the 3 weeks that I've been doing it, I've noticed a difference in strength and body composition. The changes aren't drastic, but I can definitely tell that I'm making slight progress, so that helps a lot in sticking with it.

    I was recommended it by RyanK who has been lifting for quite some time now, and like you, have heard great things about it from other experienced lifters.

    TL;DR: It works, it's just boring. But it works.

    P.S. - There's variations of the accessory work to choose from, some that have more than others. I'm doing Boring But Big because I was told that was the best one to start with for inexperienced lifters.

  15. #15
    Dark Meat dday39's Avatar
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    Wendler has created so many variations of this program and then include the bastard versions created by other lifters and you could use some sort of 531 template for the rest of your lifting career

    I think I've seen a version of BBB where the BBB sets are one of the main lifts different from what you're doing that day. For instance, on squat day, your BBB lift is the DL. On bench day, your BBB lift is the press. That keeps you hitting lifts multiple times per week.

    Wendler also loves using the prowler and I think I've read that he tries to do a set of pull ups between all of his lifting sets. Dude is a straight up beast!
    Last edited by dday39; 03-25-2015 at 04:46 PM.

  16. #16
    M&S Content Editor Johnny's Avatar
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    Yeah, after running a couple of cycles of BBB I'm going to look into running another accessory variation since there's a ton of them. I can't imagine doing a set of pull-ups between lifting sets. I already hate doing the 5x10 chin-ups on my Overhead Press day.

  17. #17
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    Quote Originally Posted by dday39 View Post
    For instance, on squat day, your BBB lift is the DL. On bench day, your BBB lift is the press. That keeps you hitting lifts multiple times per week.

    Wendler also loves using the prowler and I think I've read that he tries to do a set of pull ups between all of his lifting sets. Dude is a straight up beast!
    I LOVE these ideas. Frequency and volume ratio is one of the main reasons I wanted to stick with the 5x5 I was doing. Workouts were getting too long, though, so I switched to a Push/Pull/Legs. I think both of the ideas you mentioned could be awesome additions to increase frequency but also be able to get in a little more volume per muscle group over the course of each week.

  18. #18
    M&S Content Editor Johnny's Avatar
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    3/25: Day 2 - Deadlift

    Warm-Up:
    - 115x5
    - 145x5
    - 175x3
    ---
    5/3/1:
    - 220x5
    - 250x3
    - 280x1+, total: 9
    ---
    Boring But Big:
    - 5x10 @145lbs
    - Hanging Leg Raise: 5x10

  19. #19
    Strong Peach GaPeach's Avatar
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    Ooooh I love the BBB 5/3/1 program. Hitting 9 on the last one is awesome!


    Sent from my iPhone using Tapatalk
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

  20. #20
    M&S Content Editor Johnny's Avatar
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    Quote Originally Posted by GaPeach View Post
    Ooooh I love the BBB 5/3/1 program. Hitting 9 on the last one is awesome!


    Sent from my iPhone using Tapatalk
    Thanks! It definitely felt good to be able to keep my grip throughout the set, something I had been lagging in the previous workouts.

  21. #21
    Seasoned M&S Veteran Jmama's Avatar
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    nice log.
    Quote Originally Posted by Johnny View Post
    Thanks! It definitely felt good to be able to keep my grip throughout the set, something I had been lagging in the previous workouts.
    are you doing everything double overhand?

    i've followed the advice of a strong lifter from this site.
    he said you shouldn't let your strength grip prevent you from building your back strength.
    so, if your grip is failing, break out the straps to make sure you are hitting the back and legs hard.
    then you can always do extra grip work later. you know?

  22. #22
    M&S Content Editor Johnny's Avatar
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    Quote Originally Posted by Jmama View Post
    nice log.

    are you doing everything double overhand?

    i've followed the advice of a strong lifter from this site.
    he said you shouldn't let your strength grip prevent you from building your back strength.
    so, if your grip is failing, break out the straps to make sure you are hitting the back and legs hard.
    then you can always do extra grip work later. you know?
    Thanks!

    And no, I've always done my Deadlifts with a mixed grip. As of yesterday, my grip strength didn't stop me from finishing my set. I went until failure.

  23. #23
    Strong Peach GaPeach's Avatar
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    Yeah that many DL is killer on the grip... I'm not even gonna lie that I usually had to versa-gripp it up on some of the last reps.
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

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    Max Numbers: Squat - 225, Dead Lift - 245

  24. #24
    M&S Content Editor Johnny's Avatar
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    (Catching up from Thursday)

    3/26: Day 3 - Bench Press

    Warm-Up:
    - 50x5
    - 65x5
    - 80x3
    ---
    5/3/1:
    - 100x5
    - 110x3
    - 125x1+, total: 5
    ---
    Boring But Big:
    - 5x10 @65lbs (Forgot these, did them on Friday!)
    - Dumbbell Row: 5x10 (@40lbs)

    3/27: Day 4 - Squats

    Warm-Up:
    - 90x5
    - 110x5
    - 130x3
    ---
    5/3/1:
    - 165x5
    - 185x3
    - 210x1+, total: 12
    ---
    Boring But Big:
    - 5x10 @110lbs
    - Leg Curl: 5x10 (@70lbs)

  25. #25
    Seasoned M&S Veteran Jmama's Avatar
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    yeah, 12 reps is a lot on the 1 rep day.
    you probably should have started off with more weight.
    seems like the first two sets will be too easy.
    maybe you should bump up your working maxes quite a bit next cycle.

 

 

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