5/3/1 Boring But Big Training Log

[Jm88888]

Cycle 1
Week 1
Day 1

Diet
3476
234g P
338g C
139g F

All rest 2 minutes
Bench press
90x5, 115x5, 140x3, 150x5, 175x5, 195x6

1RM est= 234

OHP
5 sets 70x10

Bi curl ez bar
2 sets 65x12
1 set 65 x10

Body weight

192

 

[Jm88888]

Cycle 1
Week 1
Day 2

Diet
3618 calories
225g P
313g C
148g F


All rest 2 minutes
Squat
135x5, 165x5, 200x3, 220x5, 250x5, 285x6

1RM est= 342

Deadlift
5 sets 190x10

45lb plate sit ups
3 sets of 12

Bodyweight
192.8

 

[Jm88888]

Cycle 1
Week 1
Day 3

Diet
3434 calories
198g P
338g C
146g F


16 minutes jogging
16 minutes walking

Bodyweight
192.8

 

[Jm88888]

Cycle 1
Week 1
Day 4

Diet
3562 calories
257g P
368g C
118g F

Press
55x5, 70x5, 80x3, 90x5, 100x5, 115x6

Chin
BWx10, BWx10, BWx10

Bench
5 sets
115x10

Bi curl
3 sets
66x10



Bodyweight
192.8

 

[Jm88888]

Cycle 1
Week 1
Day 5

Diet
3318 calories
238g P
362g C
108g F

Deadlift
150x5, 190x5, 225x3, 245x5, 280x5, 320x6

Squat
5 sets
165x10

GHR
3 sets of 10 (some assistance)

Bodyweight
192.8

 

[Jm88888]

Cycle 1
Week 1
Day 6

Diet
3563 calories
232g P
346g C
142g F

Exercise
16 minutes running
19 minutes walking

Body weight
192.8

 

[Jm88888]

Cycle 1
Week 1
Day 7

Diet


Exercise


Body weight
195.2

 

[Jm88888]

Cycle 1
Week 2
Day 1

Diet
3312 calories
270 g P
333 g C
99 g. F


All rest 2 minutes
Bench press
90x5, 115x5, 140x3, 160x3, 185x3, 204x4

1RM est= 232

OHP 70 lbs
5 sets of 10

Chin BW +5lbs
3 sets of 10

Bi curl ez bar
67 lbs
3 sets of 10


Body weight
194.4

 

[Jm88888]

Cycle 1
Week 2
Day 2


Diet
3377 calories
255 g P
286 g C
138 g F

Sleep
7 hours

Exercise
Squat
135x5, 165x5, 200x3, 235x3, 270x3, 300x4

Deadlift 190lbs
5 sets of 10

GHR BW minus assistance band
3 sets of 10

Body weight
194.4

 

[Jm88888]

Cycle 1
Week 2
Day 3


Diet
3241 calories
220g P
312g C
124g F


Sleep
7 hours

Exercise
None


Body weight
194.4

 

[Jm88888]

Cycle 1
Week 2
Day 4


Diet
3088 calories
266g P
294g C
96g F

Sleep
7 hours


Exercise
OHP
55x5, 70x5, 80x3, 95x3, 110x3, 120x4

Bench Press
115 lbs 5 sets of ten

Chin ups BW +6lbs
3 sets of 10

Bi curls EZ BAR
68lbs 3 sets of 10


Body weight
192.6

 

[Jm88888]

Cycle 1
Week 2
Day 5


Diet
3211 calories
261g P
322g C
100g F

Sleep
8 hours

Exercise
Deadlift
150x5, 190x5, 225x3, 265x3, 300x3, 340x4

BB row
135lbs 3 sets of 10

Squat
165lbs 5 sets of 10


Body weight
194

 

[Jm88888]

Cycle 1
Week 2
Day 6


Diet
3271 calories
213g P
360g C
115g F


Sleep
8 hours


Exercise
None



Body weight
194

 

[Jm88888]

Cycle 1
Week 2
Day 7


Diet
3209 calories
220g P
250g C
150g F


Sleep
8 hours

Exercise
15 minutes walking
16 minutes running
2 hours hiking

Body weight
194

 

[Jm88888]

Cycle 1
Week 3
Day 1


Diet
3274 calories
289g P
264g C
119g F

Sleep
8 hours


Exercise
45 minute workout
Bench press
90x5, 115x5, 140x3, 175x5, 195x3, 220x3

OHP
70 lbs 5 sets of 10

Neutral Shoulder Width Grip Weighted Chin ups
BW+7.5 lbs 2 sets of 10
BW+7.5 lbs 1 set of 8

EZ bar curls
69lbs 3 sets of 10


Body weight
194

 

[Jm88888]

Cycle 1
Week 3
Day 2


Diet
3382 calories
258g P
301g C
131g F



Sleep
7 hours


Exercise
45 minute workout
Squat
135x5, 165x5, 200x3, 250x5, 285x3, 320x3

Deadlift
190 lbs
5 sets of 10

GHR with assistance medium band
3 sets of 10


Body weight
194

 

[Jm88888]

Cycle 1
Week 3
Day 3


Diet
3196 calories
263g P
291g C
111g F


Sleep
8 hours

Exercise
None


Body weight
194

 

[Jm88888]

Cycle 1
Week 3
Day 4

Diet
3153 calories
288g P
262g C
106g F


Sleep
5 hours


Exercise 45 minute workout
OHP
50x5, 70x5, 80x3, 100x5, 115x3, 130x3

Bench press
115 lbs
5 sets of 10

BB Row
140 lbs
5 sets of 10

EZ bar curl
70 lbs
3 sets of 10


Body weight
194

 

[Jm88888]

Cycle 1
Week 3
Day 5

Diet
3407 calories
225g P
317g C
141g F


Sleep
8 hours

Exercise 30 minute workout
Deadlift
150x5, 190x5, 225x3, 280x5, 320x3, 355x3

Squat
165lbs
5 sets of 10

Body weight
194

 

[Jm88888]

Cycle 1
Week 3
Day 7

Diet
3233 calories
198g P
363g C
110g F

Sleep
8.5 hours


Exercise
None

Body weight
194

 

[Jm88888]

Cycle 1
Week 4
Day 1

Diet
3152 calories
255g P
280g C
112g F

Sleep
8 hours



Exercise 30 min DELOAD
Bench Press
90x5, 115x5, 140x5

OHP
70 lbs 3 sets of 10

Weighted chin
BW+8 lbs 1 set of 10 reps

EZ curls
71 lbs 1 set of 10 reps



Body weight
192.8

 

[Jm88888]

Cycle 1
Week 4
Day 2

Diet
3206 calories
236g P
301g C
115g F


Sleep
8 hours

Exercise 30 min DELOAD
Squat
135x5, 165x5, 200x5

Deadlift
190lbs 3 sets of 10

GHR
BW with assistance 1 set of 10



Body weight
194

 

[Jm88888]

Cycle 1
Week 4
Day 3

Diet
3180
213g P
274g C
139g F


Sleep
7.5 hours

Exercise
Jogged 2 miles


Body weight
194

 

[Jm88888]

Cycle 1
Week 4
Day 4

Diet
3416 calories
255 g P
335 g C
117 g F


Sleep
6.5 hours

Exercise DELOAD 25 min
OHP
55x5, 70x5, 80x5

Bench
115 lbs 3 sets of 10

BB ROW
145 1 set of 10

EZ bi curl
72 lbs 1 set of 10


Body weight
194

 

[Jm88888]

Cycle 1
Week 4
Day 5

Diet
3297 calories
260g P
284g C
123g F

Sleep
8.5 hours


Exercise DELOAD
Deadlift
150x5, 190x5, 225x5

Squat
165lbs
3 sets of 10

GHR
BW with assistance band, reduced assistance
1 set of 10



Body weight
192.6

 

[Jm88888]

Cycle 1
Week 4
Day 6

Diet
3529 calories
221g P
426g C
115g F


Sleep



Exercise
13 minutes walking
20 minutes running




Body weight
193

 

[Jm88888]

Cycle 1
Week 4
Day 7

Diet.
4520 calories
198g P
572g C
150g F



Sleep
7.5 hours


Exercise
None



Body weight
193

 

[Jm88888]

Cycle 2
Week 1
Day 1

Diet
3509 calories
221 g P
415 g C
117 g F

Sleep
6.5


Exercise
Bench
94x5, 117x5, 141x3, 152x5, 175x5, 199x7

OHP
84 lbs
4 sets of 10, 1 set of 9 +rest pause 1 rep

Chin up
BW+9lbs
2 sets of 10
1 set of 7 + rest pause 2 + rest pause 1

Ez bi curl
73 lbs
2 sets of 10
1 set of 4 + rest pause 3 + rest pause 3



Body weight
194

 

[Jm88888]

Cycle 2
Week 1
Day 2

Diet
3537 calories
218g P
415g C
122g F

Sleep
7.5 hours



Exercise
Squat
138x5, 172x5, 206x3, 224x5, 258x5, 292x6

Deadlift
230 lbs
5 sets of 10

GHR
Body weight less resistance
2 sets of 10


Body weight
194

 

[Jm88888]

Cycle 2
Week 1
Day 3

Diet
3638 calories
231g P
479g C
104g F

Sleep
7 hours



Exercise
Jogged 2.25 miles
Walked 10 minutes


Body weight
192.2

 

[Jm88888]

Cycle 2
Week 1
Day 4

Diet
3535 calories
221 g P
403g C
126 g F


Sleep
7.25 hours


Exercise
OHP
56x5, 70x5, 84x3, 91x5, 105x5, 119x6

BENCH PRESS
141 lbs
5 sets of 10

BB Row
145 lbs
3 sets of 10

EZ BI CURL
73 lbs
3 sets of 10



Body weight
192.2

 

[Jm88888]

Cycle 2
Week 1
Day 5

Diet
3438 calories
210 g P
414g C
110g F


Sleep
8.5 hours


Exercise
Deadlift
154x5, 192x5, 230x3, 250x5, 288x5, 326x6

Squat
206 lbs
5 sets of 10



Body weight
193

 

[Jm88888]

Cycle 2
Week 1
Day 6

Diet
3575 calories
239g P
417g C
128g F


Sleep
8 hours

Exercise
Some basketball in driveway
Some yard work


Body weight
192.2

 

[Jm88888]

Cycle 2
Week 1
Day 7

Diet
3929 calories
204 g P
488 g C
138 g F


Sleep
8 hours

Exercise
Shoot hoops for 60 minutes

Body weight
192.2

 

[Jm88888]

Cycle 2
Week 2
Day 1

Diet
3880 cal
216 g P
456 g C
139 g F

Sleep
7 hours

Exercise
Bench
94x5, 117x5, 141x3, 164x3, 188x3, 211x5
OHP
84 lbs
5 sets of 10
Chin BW+9lbs
2sets of 10
1 set of 8
Rest pause 1 rep and 1 rep
EZ Bi curl
74 lbs
1 set of 10
1 set 9
Rest pause
6 rep, 3 rep, 2 rep


Body weight
193.2

 

[Jm88888]

Cycle 2
Week 2
Day 2

Diet
3902 cal
222 g P
463g C
136g F

Sleep
8.5 hours

Exercise
Squat
138x5 172x5 206x3 241x3, 275x3, 310x5

Deadlift
230 lbs
5 sets of 10


Body weight
194.4

 

[Jm88888]

Cycle 2
Week 2
Day 3

Diet
3961 cal
201 g P
522 g C
122 g F

Sleep
6.5 hours

Exercise
10 minutes walking
25 minutes running
60 minutes shooting hoops



Body weight
194.6

 

[Jm88888]

Cycle 2
Week 2
Day 4

Diet
3977 cal
252 g P
433 g C
144 g F

Sleep
7

Exercise
Little baseball practice and basketball with kids



Body weight
193

 

[Jm88888]

Cycle 2
Week 2
Day 5

Diet
4104 calories
197 g P
565 g C
124 g F


Sleep
8 hours
Exercise (Thursday workout today)
OHP
56x5, 70x5, 84x3, 98x3, 112x3, 126x5
Bench
141 lbs
5 sets of 10
BB ROW
150 lbs
3 sets of 10
EZ bi curl
74 lbs
3 sets of 10



Body weight
193

 

[Jm88888]

Cycle 2
Week 2
Day 6

Diet
3948 cal
197 g P
480 g C
141 g F



Sleep
7.5 hours


Exercise
Deadlift
154x5, 192x5, 230x3, 269x3, 307x3, 346x4

Squat
206 lbs
5 sets of 10

Basketball shooting



Body weight
195.6

 

[Jm88888]

Cycle 2
Week 2
Day 7

Diet
3905 cal
254 g P
362 g C
164 g F

Sleep
7 hours

Exercise
None



Body weight
195.6

 

[Jm88888]

Cycle 2
Week 3
Day 1

Diet
4225 cal
303 g P
497 g C
106 g F

Sleep
7 hours

Exercise
Bench
94x5, 117x5, 141x3, 176x5, 199x3, 223x3
OHP
84 lbs
5 sets of 10
Weighted chin
BW+9
2 sets of 10
1 set of 7 + RP 2+RP 1
EZ Bi curl
75 lbs
1 set of 10
1 set of 7 + RP 3
1 set of 6 + RP 4



Body weight
195.8

 

[Jm88888]

Cycle 2
Week 3
Day 2

Diet
3524 cal
227 g P
458 g C
90 g F

Sleep
6 hours


Exercise
Squat
138x5, 172x5, 206x3, 258x5, 292x3, 327x4

Deadlift
230 lbs
5 sets of 10



Body weight
195

 

[Jm88888]

Cycle 2
Week 3
Day 3

Diet
3371 cal
186 g P
493 g C
80 g F

Sleep
7 hours



Exercise
2.5 mile run



Body weight
195

 

[Jm88888]

Cycle 2
Week 3
Day 4

Diet
3141 calories
206 g P
421 g C
80 g F

Sleep
7.5 hours


Exercise
OHP
56x5, 70x5, 84x3, 105x5, 119x3, 133x3
Bench
141 lbs
5 sets of 10
BO Row
155 lbs
3x10
EZ bar bi curl
75lbs
2 sets of 10
1 set of 8 + RP 2


Body weight
196.4

 

[Jm88888]

Cycle 2
Week 3
Day 5
Calories reduction for 8-10 weeks. Won't be increase weight on assistance work and will be dropping volume on assistance work. 5 set assistance will go to 3 and 3 set assistance will go to 2 sets.

Diet
2434 cal
180 g P
234 g C
86 g F

Sleep
8 hours

Exercise
None doing Friday workout on Saturday due to schedule conflict.

Body weight
195.2

 

[Jm88888]

Cycle 2
Week 3
Day 6

Diet
2598 calories
218 g P
219 g C
91 g F

Sleep
9 hours

Exercise
Deadlift
154x5, 192x5, 230x3, 288x5, 326x3, 365x3

Squat
206lbs
3 sets of 10

Body weight
194.4

 

[Jm88888]

Cycle 2
Week 3
Day 7

Diet
2607 cal
213 g P
229 g C
91 g F

Sleep
7.5 hours


Exercise
None

Body weight
193.6

 

[Jm88888]

Cycle 3
Week 1
Day 1
Skipping week 4 deload. Concerned that 2 weeks without the heavy load on diet will cause loss in strength.

Diet
2596 calories
222 g P
228 g C
89 g F

Sleep
6.5 hours


Exercise
Bench
96x5, 120x5, 143x3, 155x5, 179x5, 203x7
OHP
86 lbs
3 sets of 10
Weighted chin up
BW + 9 lbs
EZ bar bi curl
75 lbs
1 set 10
1 set of 7 + rest pause 3 reps


Body weight
193.6

 

[Jm88888]

Cycle 3
Week 1
Day 2

Diet
2566 calories
215 g P
235 g C
87 g F

Sleep
7 hours

Exercise
Squat
141x5, 176x5, 212x3, 229x5, 265x5, 300x7
Deadlift
236 lbs
3 sets of 10

Body weight
192.8