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Old 02-28-2013, 09:44 PM   #51
Colombo
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Re: Colombo's late stages SS --> 5/3/1 Log

Quote:
Originally Posted by saw7988 View Post
How many jumps with the rope can you get on average before messing up? I've been trying to improve recently as well, but I'm horrible and usually get tripped up every 10 or so...

Why did you stop at 1 rep on the 1 set?
I can do like 40 or so normal jumps before I trip up (but as I said, quickly getting better). What helped me alot with jumping rope was staying on the balls of my feet, keeping my elbows close to my side, and only using my wrists to swing the rope. Looking down also helped for me, but I'm trying to look up as I improve.

I'm stopping at 1 because I am not doing AMRAP. I'm not sure if this is optimal. In his book, Wendler does not mention going AMRAP while doing the BBB program. However - in this T-Nation article outlining the BBB program in further detail, Wendler specifically says to not go for any extra reps: http://www.t-nation.com/free_online_...onth_challenge

AMRAP is probably ideal if I planned on doing 5x10x50% as my BBB forever, but I'm hoping to increase this to 60% next cycle, and 70% after that.

Quote:
Originally Posted by Jim Wendler
The first part of the Boring But Big Challenge is that you'll continue to perform the squat, bench, press, and deadlift with the 5/3/1 sets and rep scheme. (If you're unfamiliar with the 5/3/1 program, click here to get the rundown.) The one thing that you'll change is that you will not go for any extra reps on the last set. You'll only do the required reps and then move on to the 5 sets of 10 reps.

This will do three things:

Because hypertrophy is the goal of the program, it will leave you fresher to perform the 5 sets of 10 reps and eventually allow you to do these at a higher weight.
It will at least maintain your strength levels – you're still tapping into heavy weights that will keep your body used to them.
Many lifters will get stronger when they dial back the last set. You don't always have to push to failure to make gains – this is a belief held by novices and those with limited knowledge.

Last edited by Colombo; 02-28-2013 at 09:50 PM.
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Old 03-01-2013, 01:10 AM   #52
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Re: Colombo's late stages SS --> 5/3/1 Log

Jump rope - Yea I've been staying on my balls pretty well (lol) and my arms/elbows have been improving. Seems like every single time I trip up it's because the rope is too slow / I'm jumping too fast. When I focus on "swing the rope as fast as possible" my timing gets better, but then I just mess up more systematically because I'm thinking about going fast at a certain aspect, instead of just being in a natural flow. Not sure if that makes sense...

5/3/1 - Oh ok I didn't realize you were doing the challenge. Seems like a lot of people think the challenge = regular BBB. Although, I'm not much of an expert on this myself, never done BBB.

What's regular BBB btw? 50%? 60%? If you don't know off the top of your head don't bother, I can look it up.
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Old 03-01-2013, 08:34 AM   #53
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Re: Colombo's late stages SS --> 5/3/1 Log

50% afaik
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Old 03-01-2013, 09:38 AM   #54
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Re: Colombo's late stages SS --> 5/3/1 Log

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Aidan, thanks once more for the spot-on and wonderful advice. I think this could be my problem. I started digging into the front side of my calf with a lax ball and the knee pain has so far subsided.

The lax ball is getting awfully close to touching my shin and I'm worried about possibly forming a bone bruise. Is that possible? The outside of my shin area definitely felt a little sore some time after rolling.
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Old 03-01-2013, 09:16 PM   #55
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Re: Colombo's late stages SS --> 5/3/1 Log

Squat Day - C1W3. 03-01-2013

Warmup
Foam roll hip flexors, quads, inner thigh, upper back
Lax ball calves, glutes

Is it okay to foam roll under my knee (uppermost calf area)?

Squats
5x275
3x310
1x345
5x10x181 (50%)

Lunges
5x10x50 (per leg)


This was the single most brutal workout I've ever done - perhaps the most brutal activity I've ever done. The 5x10 supersetted with the lunges was exhausting. I'm riding on a huge confidence boost right now.

I'm pretty sure I overestimated by back squat 1RM. 3 weeks of front squating prior to 5/3/1 did not carry over to my back squat very well. I'm planning on only increasing my training max by 3 pounds next cycle to make it an even 365.
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Old 03-04-2013, 08:17 PM   #56
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Re: Colombo's late stages SS --> 5/3/1 Log

Press Day - C1W4. 03-04-2013

Warmup
None


Press
5x60
5x70
5x85
3x10x55 (40%)


Chins
4x2xbw (alternate between 4 grips).



I finished this workout in under 15 minutes, which was a strange feeling. I decided to deload my BBB sets from 5x10x50% to 3x10x40%. I also cut my chin-up volume in half. I haven't found any good explanations of how to adjust my assistance during deload week (specifically for BBB), so I'll need to experiment a bit. I might just drop the BBB sets next time since these started to tire my muscles.
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Old 03-05-2013, 08:35 PM   #57
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Re: Colombo's late stages SS --> 5/3/1 Log

Not the greatest gym day today. Wasn't all that into it mentally and I felt kinda sluggish. **** happens.

Deadlift Day - C1W4. 03-04-2013

Warmup
Foam roll hip flexors, quads, IT band, inner thigh, upper back, shoulders, lats, pecs
Lax ball calves, rotator cuff, glutes
Jump Rope - 100 normal, 50 right leg, 50 left leg, 50 high knee, 50 normal

I really needed to foam roll as I was still hurting from squats last Friday. Found some nice adhesions in the glutes.

I only tripped on the jump rope once during my right-leg only jumps and twice during my high knees. Great success! These got me extremely winded, though


Deadlift
5x140
5x180
5x220


I skipped the BBB sets since I wasn't feeling so hot today and was already getting tired. I didn't feel like pushing myself on deload week, and that's probably the correct play. I did two half-assed sets of hanging leg raises (I'm still awful at these). My shoulders started hurting during them, which is a little worrisome.
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Old 03-08-2013, 08:51 PM   #58
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Re: Colombo's late stages SS --> 5/3/1 Log

Combined Bench Day and Squat Day today since I missed bench yesterday. It was tough to convince myself to get to the gym - deload week definitely hurts my drive.


Bench/Squat Day - C1W4. 03-08-2013


Bench
5x80
5x100
5x120

Squat
5x145
5x185
5x220


I decided I won't be doing BBB sets on deload week.


While benching, I came to the realization that I may be inadvertently doing close grip bench press, or close to it. My hands are just over a thumb's length away from where the knurling begins. Not even close to the rings. I've read that alot of people on this forum bench with their pinky on the ring (or even wider). I tried a light set with my pinky on the rings and it felt like my ROM was cut in half. I could probably lift more but not sure it will get me better results.

Pic of my hand positioning below. Thoughts? (I won't extend the thumb when actually benching)
Spoiler:
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Old 03-08-2013, 10:35 PM   #59
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Re: Colombo's late stages SS --> 5/3/1 Log

Quote:
Originally Posted by Colombo View Post
I won't be doing BBB sets on deload week.
this is standard practice afaik

Quote:
Originally Posted by Colombo View Post
While benching, I came to the realization that I may be inadvertently doing close grip bench press, or close to it. My hands are just over a thumb's length away from where the knurling begins. Not even close to the rings. I've read that alot of people on this forum bench with their pinky on the ring (or even wider). I tried a light set with my pinky on the rings and it felt like my ROM was cut in half. I could probably lift more but not sure it will get me better results.

Pic of my hand positioning below. Thoughts? (I won't extend the thumb when actually benching)
Spoiler:
I dont even bench, so what do I know. That does seem quite narrow, though it is going to depend on your wingspan. Are your forearms perpindicular to the ground at the bottom of the press?
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Old 03-11-2013, 08:13 PM   #60
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Re: Colombo's late stages SS --> 5/3/1 Log

On to Cycle 2!

New training maxes:
Squat: 365 (+3)
Deadlift: 365 (+8)
Bench: 205 (+5)
Press: 145 (+6)
BBB sets: 60% (+10%)


Press Day - C2W1. 02-11-2013

Warmup
None


Press
5x95
5x110
5x125
5x10x88 (60%)

the 5x10 BBB sets were extremely difficult. I just barely got my last rep for my last two sets. In fact, the bar actually traveled downwards both times but I was able to push through and get it back moving up again.


Chins
Did like 20-22 spread across 12 sets. Slowly getting better...
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Old 03-12-2013, 08:09 PM   #61
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Re: Colombo's late stages SS --> 5/3/1 Log

Deadlift Day - C2W1. 03-12-2013


Warmup
The usual foam roll and lax ball routine.
No jump rope


Deadlift
5x240
5x275
5x315
5x10x220 (60%)

These felt a little awkward and my confidence was lacking. Not sure what's up. The bar went up fast with no problems, though. Felt strong. I got the feeling again that my left shoulder was slightly more forward than my right shoulder during lockout. Could be all mental, but I should take videos.

My middle back is a tad sore right now, and I was feeling random twangs in it before my workout. Probably a posture issue from sitting in a desk chair all day.


Hanging Leg Raises
5 sets of 5-7 reps. These are continuing to get better, but I still have a long ways to go.
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Old 03-13-2013, 07:22 PM   #62
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Re: Colombo's late stages SS --> 5/3/1 Log

Got some conditioning in today.

3.5 mile round trip walk to GNC and back. Return walk was +5 pounds. Time to crush some steak tips.
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Old 03-14-2013, 08:56 PM   #63
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Re: Colombo's late stages SS --> 5/3/1 Log

Went into the gym angry and ready to roll after a stressful 10 hour workday.

Bench Day - C2W1. 03-14-2013

Warmup
Shoulder Dislocations (4x10)


Bench Press
5x135
5x155
5x175
5x10x126 (60%)

Feelin' good. Things got real tough towards the end there.


Kroc Rows
5x20x55

Went up 5 pounds from last cycle, and these felt strong. I may try 60 pounds next week.


My triceps are fried right now. Great day.
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Old 03-15-2013, 07:17 PM   #64
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Re: Colombo's late stages SS --> 5/3/1 Log

Squat Day - C2W1. 03-15-2013


Warmup
Quick foam roll/lax ball session on the legs.


Squats
5x240
5x275
5x315
5x10x220 (60%)

The 5x315 was very hard, I'm not sure I could have gotten a 6th rep. Again points to the fact that I probably started squats too heavy. O well.

I can describe the 5x10 in one word: Hell. ****ing hell. Felt great to get it over with but I was so gassed I felt like I was gonna pass out. My lower back started getting tired around the 3rd set of these so I may have been losing extension on a few reps.


Leg Curls
4x10x45
1x10x35

Went super light on these, and did them after squats as opposed to supersetting. These were pretty fun, and felt heavy enough. My right hamstring started cramping during these. Probably nothing to worry about but it's a tad tight right now.
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Old 03-18-2013, 07:55 PM   #65
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Re: Colombo's late stages SS --> 5/3/1 Log

Press Day - C2W2. 03-18-2013


Warmup
None (really need to stop being lazy )


Press
3x102.5 (should have been 105, forgot to put a 2.5lb plate on one side)
3x120
3x135
5x10x88 (60%)

1x135 was challenging last cycle on 5/3/1 day, but I think I may have been able to get 5 reps today. Progress!

I fell forward twice during my 3x135 set after I had already hit lockout. I think this is because I let the bar travel too far forward, so I need to work extra hard on improving my bar path. My shoulders aren't happy if I let the bar travel too far backwards.

My right knee started killing me after my 3x120 set. I thought it might be an issue but I just rolled the top of my outer calf (where it connects to the shin) with a lax ball and everything ended up being OK.

The 5x10x88 was again challenging - barely got my final rep up there.


Chinups
22 reps across 10 sets. New PR!
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Old 03-20-2013, 07:29 PM   #66
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Re: Colombo's late stages SS --> 5/3/1 Log

Deadlift Day - C2W2. 03-19-2013


Warmup
Foam roll + lax ball routine


Deadlifts
3x260
3x295
3x330
5x10x220 (60%)

These were all pretty easy. The 5x10 wasn't that challenging. I took some vids and my form looks good, but during the later reps of the 5x10 my lower back wasn't as extended as it should be. I need to focus on not letting it round at all.


Hanging Leg Raises
Not really feeling much from these, but I'm slowly improving. I tried using the captain's chair afterwards (where perfect form is easy) and felt it even less in my abs, so maybe I am doing things right.
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Old 03-21-2013, 11:28 AM   #67
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Re: Colombo's late stages SS --> 5/3/1 Log

Had some bad pain under my left knee yesterday (patella area). The pain really flared up when walking up stairs or bending my knee behind my ass (think typical quad stretch). I used a lax ball on my calves, especially around the front area where it connects to the shin. Things seemed to have cleared up. This is a bit worrisome, though.
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Old 03-22-2013, 09:28 PM   #68
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Re: Colombo's late stages SS --> 5/3/1 Log

Bench Day - C2W2. 03-22-2013


Warmup
Quick foam roll + lax ball routine on the legs. Focus on the left leg and knee.


Bench
3x145
3x165
3x185
5x10x123 (60%)

I killed it today. These all went up fast and the 5x10 wasn't tough at all. Easily my best 5/3/1 workout yet.


Kroc Rows
5x20x60 per hand

Decided to go up 5 more pounds this week. These felt good but I started using alot of momentum in my final 2 sets. Gonna stick with 60 pounds next week and up it to 65 next cycle.



My left knee has been in bad shape. I've been dealing with tightness/pain in the underside of my knee all day today. Two days ago I was having bad pain in my patella region on the same knee. I've been hammering my calves with a lax ball, but the pain on the underside of my knee just won't go away. I'll continue mashing the area with a lax ball tonight. Squats on deck for tomorrow.
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Old 03-23-2013, 12:33 PM   #69
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Re: Colombo's late stages SS --> 5/3/1 Log

Squat Day - C2W2. 03-23-2013


Warmup
Full foam roll and lax ball routine (Cressey foam roll series)


Squats
3x260
3x295
3x330
5x10x220 (60%)

The 3x330 was pretty tough and the bar speed was slow. The BBB sets felt great - quick and strong. The BBB sets absolutely gassed me though, I had to lie down and catch my breath for like 5 minutes after each set. My lower back started getting tired and a little sore towards the end. I'm not sure if this is something to be worried about. I took some vids and my form looked great. I didn't lose extension in my lower back.


Leg Curls
3x15x40

Was shooting for 5x15 but my right hamstring really started cramping up (again). It wasn't worth it to continue.


Left knee is feeling better today.
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Old 03-25-2013, 07:13 PM   #70
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Re: Colombo's late stages SS --> 5/3/1 Log

Press Day - C2W3. 03-25-2013

Warmup
None


Press
5x110
3x125
1x140
4x10x88 (60%)
1x9x88 (60%)

My 5/3/1 sets were money. The 1x140 went up quick and easy (easier than last months 1x135), and is officially the most amount of weight I've ever hoisted above my head.

I missed my final rep of the BBB sets but that can be attributed to me basically cutting my normal rest time in half (or even more). I finished this entire workout in 35 minutes and was rushing through it. With my normal rest periods there's no question I handle the BBB sets.


Chinups
17 reps total. Again, I was in a rush so didn't focus too much on these.


This week is gonna be hectic as I have a fantasy baseball draft every night. Gotta get my workouts in quick
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Old 03-26-2013, 11:45 PM   #71
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Re: Colombo's late stages SS --> 5/3/1 Log

Deadlift Day - C2W3. 03-26-2013

Warmup
None (aside from my standard half-mile walk to gym)


Deadlift
5x285
3x320
1x350
5x10x220 (60%)

These felt awesome. Everything going up quick and easy. BBB sets were tiring as usual.


Hanging Leg Raises
I somehow was getting my legs up and pointing to the ceiling. Just a complete turnaround from previous weeks. I think what helped is not hanging from a complete dead hang but using my arms to hold me a little bit.
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Old 03-29-2013, 08:42 PM   #72
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Re: Colombo's late stages SS --> 5/3/1 Log

Bench Day - C2W3. 03-29-2013

Warmup
None =\


Bench Press
5x155
3x176
1x196
5x10x123

These were all easy. I was tempted to do 1x200 but decided to stick to the program. Bench is definitely my easiest lift right now on 5/3/1.

Kroc Rows
5x20x60

These were too light, imo. Going to do 65 pounds next cycle. I'm also wondering if I should do something like 1x20x85 rather than 5x20x65



Squats on deck for tomorrow.
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Old 03-29-2013, 10:56 PM   #73
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Re: Colombo's late stages SS --> 5/3/1 Log

Krocs are suppose to be 1 set iirc.
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Old 03-30-2013, 12:33 PM   #74
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Re: Colombo's late stages SS --> 5/3/1 Log

Thanks Rudik. Gonna go with 1 set from now on.

Squat Day - C2W3. 03-30-2013

Warmup
Foam Roll and Lax ball session. Skipped pecs. I wasn't feeling much so this was pretty quick.


Squat
5x275
3x315
1x350
5x10x220 (60%)

The 350 was a real grind and a new PR (vid below). I felt quite accomplished after completing that. Very proud of my progress. The BBB sets weren't as bad as previous weeks. I still needed to wait 5 minutes between sets, mainly for cardio reasons, but I didn't struggle much.


Leg Curls
4x15x35

Not a big fan of these. Probably going to switch back to lunges next cycle depending on how brutal the BBB sets are at 70%


1x350 (new PR). I let some of my air out too early (you can hear this happen when I'm in the hole), but otherwise I'm quite happy:
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Old 03-30-2013, 12:55 PM   #75
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Re: Colombo's late stages SS --> 5/3/1 Log

super deep, and nice grind!
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