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Thread: Bo's Log

  1. #26
    Garage Lifter
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    Doing very well Bo. This is a link to a spreadsheet that has the basic 5/3/1 plan, a sheet to track PRs, and the Matt Rhodes variation with singles in it. Hope its helpful for you.
    http://www.wannabebig.com/forums/sho...ons&highlight=
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  2. #27
    Senior Member bojackson's Avatar
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    5-16-10 Sunday
    DL
    bike 3min
    warm up
    stretch
    135x5.225x3,315x3
    385x5
    435x3
    485x1 Felt clean and smooth. Fat bar, no chalk or belt.

    45*hypers
    bw x20
    bw x12 hold at top

    Pull downs 130 x10, 130 x10, 130 x10

    Db curls 35's x22
    Shrugs
    hex bar 225x15 hold at top

    Deload next week. First cycle went well. excited about the next few cycles to gauge any noticeable gains.
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  3. #28
    Moderator Brian Hopper's Avatar
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    How do you like pulling with a fat bar?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  4. #29
    Senior Member bojackson's Avatar
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    well, i say fat, its fatter than the other bars at the gym. but its not one of those super fat bars. its thicker than an okie bar or bench bar. the carry over was good at my first meet with the bars at my gym. i cant really gauge my grip until i pull with an okie bar. i know its good for your grip, so i dont really have a problem with it. if i can get in the mid 500's with the bar at my gym i think i should come somewhere near 600 at my next meet, or at least i hope.
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  5. #30
    Senior Member bojackson's Avatar
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    5-19-10 Wednesday
    DELOAD WEEK
    Squat
    warm up
    135x5
    205x5
    245x5
    295x5 all sets obviously easy and light

    leg curl 100x20
    leg ext 60x20

    Hammer curls 40'sx12
    Pull downs 120 x20

    Done. Easy. Cant wait to start the cycle of 5/3/1....peace
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  6. #31
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by bojackson View Post
    well, i say fat, its fatter than the other bars at the gym. but its not one of those super fat bars. its thicker than an okie bar or bench bar. the carry over was good at my first meet with the bars at my gym. i cant really gauge my grip until i pull with an okie bar. i know its good for your grip, so i dont really have a problem with it. if i can get in the mid 500's with the bar at my gym i think i should come somewhere near 600 at my next meet, or at least i hope.
    We have a normal fat bar, they use it for the axle presses in strong man comps. I pulled with it once from the floor and I did 535x1 but I was doing romanion deadlifts not regular. I think i'm going to start using it for my rack or block pulls.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  7. #32
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by bojackson View Post
    5-19-10 Wednesday
    DELOAD WEEK
    Squat
    warm up
    135x5
    205x5
    245x5
    295x5 all sets obviously easy and light

    leg curl 100x20
    leg ext 60x20

    Hammer curls 40'sx12
    Pull downs 120 x20

    Done. Easy. Cant wait to start the cycle of 5/3/1....peace
    Is this a deaload from 5/3/1?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  8. #33
    Senior Member bojackson's Avatar
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    Yes 5/3/1 deload

    Quote Originally Posted by Brian Hopper View Post
    Is this a deaload from 5/3/1?
    I meant to say i cant wait to start the 2nd cycle of 5/3/1..im deloading from the first cycle......
    Yea the bar i used at my gym obviously helped at my meet, the okie bar at the meet felt much different pulling. but i pulled more than i thought, hence the carry over from the "thicker" bar i use at my gym.....thanks Hopp
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  9. #34
    Senior Member bojackson's Avatar
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    5-21-10 Friday Bench Deload
    145x5
    185x5
    215x5

    Db Press
    100's x13, stopped before i actually had to start straining. might have 20+ if i wasnt deloading. had to do something. these weights on deload leave me wanting more.

    5sec hang pull ups
    bwx3
    bwx3
    bwx3

    Db curls
    35's x30
    shoulder side raises
    15's x30

    done.......
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  10. #35
    Moderator Brian Hopper's Avatar
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    I guess I got confused, because I remember you started it and I guess it seemed like you were just now going to start it. Oh well, how did you like it so far?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  11. #36
    Senior Member bojackson's Avatar
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    i like the lay out. i lift every other day anyway, so that helps. this is my first true run at training for a meet, so im interested to see what kind of numbers/increases i can put up. im hoping for a 1500 raw total in september. who knows, just have to keep training and stay healthy. only down fall is i train alone, so that makes it difficult to really grind at times. thanks for checking in!
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  12. #37
    Senior Member bojackson's Avatar
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    5-22-10 Saturday
    DL Deload
    135x5
    225x5
    275x5
    325x5

    Leg curls x15
    Leg exts x20
    45* hypers bw x 15

    Front raises 20's x30

    Done. Ive always hated deload weeks. The weight is not challenging, and I know its designed not to be, but it still sucks. But these weeks do make me hungrier when i start back to a normal week.
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  13. #38
    Moderator Brian Hopper's Avatar
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    Deloads do suck, but just think about the good you are doing for your body.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  14. #39
    Senior Member bojackson's Avatar
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    5-23-10 Sunday
    Do to scheduling and work, I went ahead and started my 2nd cycle of 5/3/1. So i didnt get the extra day of rest, but i felt fine.

    Bike 5min
    warm up
    SQUAT
    135x5,225x5,295x3
    320x5
    365x5
    415x5

    Pause Squat
    315 x 3. Good pause at the bottom

    45* hypers
    bw + 25 x10
    bw x 12- back was fried

    Med Grip Pull Downs
    140 x10, 140 x10, 140 x10

    Hammer curls
    60's x12

    Good day. Felt strong. even after 2 consecutive nights of some beer drinking! ha!
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  15. #40
    Moderator Brian Hopper's Avatar
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    Do you try for more reps on the last set like the program suggests?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  16. #41
    Senior Member bojackson's Avatar
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    no, i dont. i thought about it, but lifting by my self doesnt really allow for those grinding reps. I think if i can +1 the 1 rep set in week 3ill do that. other than that, im not shooting for rep maxes. I might do it as i get further along in this program.
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  17. #42
    Moderator Brian Hopper's Avatar
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    It's just a thought, even if you go for 1-2 more reps. Is there anybody that can help spot you?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  18. #43
    Senior Member bojackson's Avatar
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    Alabama
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    well, occassionally i have spotters. during the times i lift at my gym, usually there are not many quality spotters (i.e. usually older crowd). on the occassion there are some spotters, i do use them. but its not often.
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  19. #44
    Senior Member bojackson's Avatar
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    5-25-10 Tuesday

    Bench
    bar x 20
    pull ups bw x3
    shoulder complex

    Bench
    135 x5, 185 x5,
    225x5
    260x5
    295x5

    Pause Bench
    280 x3
    280 x3

    Hang Pull Ups
    bw x5, bw x4, bw x3

    Incline DB
    90's x15
    Hammer incline
    2pls x15

    Pressdowns
    120 x 15
    superset with CG bench
    135 x10

    Good day. Was tired from a long weekend. Probably still beat from the squat day.
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  20. #45
    Moderator Brian Hopper's Avatar
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    Are you doing 5/3/1 for all 3 lifts?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  21. #46
    Senior Member bojackson's Avatar
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    As of now yes. Like i said this is my first time that i have really decided to train for a meet. its a few months out, but there are a cpl in between i might get in for the experience. But yes 5/3/1 on all lifts. So far so good!....suggestions?
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  22. #47
    Senior Member bojackson's Avatar
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    5-27-10 Thursday
    warm up
    stretch

    DeadLift
    135x5,225x5, 325x3
    340x5
    390x5
    440x6 Felt good. Its a thicker bar, newer, and the knurling was destroying my hands. Might have had 1-2 more reps. I might be a pu$$y, who knows.

    45* hypers
    bw +25 x8
    bw +25 x8

    Hammer Machine Pulldowns
    120 x15

    Done. I was trashed. Felt good though.
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  23. #48
    Senior Member bojackson's Avatar
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    5-28-10 Friday
    Cardio
    20min of stationary bike

    stretching...
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  24. #49
    Senior Member bojackson's Avatar
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    6-1-10 Tuesday
    warm-up
    stretch
    SQUAT
    135 x5, 225 x5, 315x1
    335 x3
    385 x3
    430 x3 smooth and really deep

    45*hypers
    bw +35 x 8
    bw +35 x 8

    pulldowns 130 x15

    bench warmup to
    255 x1 paused

    Good workout. Felt strong. Likeing the 5/3/1 layout
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  25. #50
    Senior Member bojackson's Avatar
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    wish i had some legit spotters or training partners here. i feel my numbers would explode if i had a partner training with me. my gym isnt quite a pretty boy gym, but its not quite a hardcore gym either. kinda in the middle. the crowd is spread out thru the day, so there is never really 3 or 4 good lifters in the gym at the same time. either way my numbers are going up. I just feel with a partner they would go even higher. just a bitch session.....:P
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

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