<p>Earlier this year, I posted about how I was tweaking my workout to a <a href="/2021/01/28/tweaking-my-lifting-routine.html">6 day program</a>. That routine worked well for me, but then hockey started back up and I wasn&#39;t able to keep up. A new routine was in order, and I chose to build one based on <a href="https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big">Jim Wendler&#39;s 5/3/1 BBB (Boring But Big)</a> program.</p>
<p>I&#39;ve been running it for a couple months and I&#39;m seeing some decent progress. I&#39;m approaching my pre-pandemic weights on bench, squats &amp; deadlifts. I&#39;ve also set a new PR on overhead press at 155 lbs. (I&#39;m not entirely sure if this is 1:1 as I was doing standing overhead press, but now I have to do seated overhead press at home since my basement ceiling isn&#39;t tall enough). That said, I never hit 155 standing so I&#39;ll take it.</p>
<p>It&#39;s definitely similar to how I was running my 6 day program, but it forces me to move up a little faster than I was in the past, which is good. It focuses on the 4 main lifts (overhead press, deadlift, bench press, &amp; squats) and runs on 4 week cycles. It again uses my 1 rep max (1RM) to calculate my training max (TM) (90% of my 1RM) which then calculates the weights I lift.</p>
<p>For each of the main lifts, the sets are set up like.</p>
<p><strong>Week 1:</strong></p>
<ol>
<li>5 reps at 65% of my TM</li>
<li>5 reps at 75% of my TM</li>
<li>5+ reps at 85% of my TM</li>
<li>5 sets of 10 reps at 50% of my TM</li>
</ol>
<p><strong>Week 2:</strong></p>
<ol>
<li>3 reps at 70% of my TM</li>
<li>3 reps at 80% of my TM</li>
<li>3+ reps at 90% of my TM</li>
<li>5 sets of 10 reps at 55% of my TM</li>
</ol>
<p><strong>Week 3:</strong></p>
<ol>
<li>5 reps at 75% of my TM</li>
<li>3 reps at 85% of my TM</li>
<li>1+ reps at 95% of my TM</li>
<li>5 set of 10 reps at 60% of my TM</li>
</ol>
<p><strong>Week 4:</strong></p>
<p>Deload. I basically just do the lifts at 50-60% intensity to give my muscles a break.</p>
<p>I then up my 1RM for deadlifts &amp; squats by 10 lbs., and the 1RM for overhead press and bench press by 5 lbs., rinse, and repeat.</p>
<p>The one thing I&#39;ve been noticing on with squats and bench press is I feel like my brain is holding me back. There seems to be some kind of psychological component to it. Unlike the gym, I don&#39;t have access to a spotter so there&#39;s part of me that gets a little scared about the weights I&#39;m lifting. I do have safety bars that will protect me for both lifts, but I always managed to lift heavier when I know someone is there to help if I start to go the wrong direction. Failure is a part of lifting and I have no shame in saying I&#39;ve failed lifts on a multitude of occasions, but it&#39;s still scary when you have 200+ lbs. on your back or over your chest.</p>
<p>But even with the psychogical aspect of the heavy weights, one of the reasons I like the program is how it has me moving up in weights. The progress is slow, but it&#39;s steady. I&#39;m obviously not setting PRs every week, or even every other week, but I see and feel progress while limiting the &quot;scare&quot; factor.</p>
<p>Anyway, here&#39;s the routine I&#39;m running.</p>
<h3>Day 1 - Overhead Press</h3>
<ol>
<li>Overhead Press</li>
<li>Upright Row - 3 sets of 10-12</li>
<li>Skullcrushers - 3 sets of 10-12</li>
<li>Front Raise - 3 sets of 10-12</li>
<li>Dumbbell Face Pulls - 3 sets of 15</li>
<li>EZ Bar Curls - 3 sets of 10-12</li>
<li>Pull Ups - As many as I can do</li>
</ol>
<h3>Day 2 - Deadlift</h3>
<ol>
<li>Deadlifts</li>
<li>Front Squat - 3 sets of 10-12</li>
<li>Standing Barbell Calf Raises - 3 sets of 12-15</li>
<li>Russian Twists</li>
<li>Ab Wheel</li>
</ol>
<h3>Day 3 - Bench Press</h3>
<ol>
<li>Bench Press</li>
<li>Bent Over Barbell Row - 3 sets of 10-12</li>
<li>Incline Bench Press - 3 sets of 10-12</li>
<li>Hammer Curls - 3 sets of 12</li>
<li>Single-Arm Dumbell Tricep Extensions - 3 sets of 12</li>
<li>Dumbbell Face Pulls - 3 sets of 15</li>
<li>Chin Ups - As many as I can do</li>
</ol>
<h3>Day 4 - Squat</h3>
<ol>
<li>Squats</li>
<li>Romanian Deadlifts - 3 sets of 10-12</li>
<li>Standing Barbell Calf Raises - 3 sets of 12-15</li>
<li>Dumbbell Side Bends - 3 sets of 15</li>
<li>Ab Wheel</li>
</ol>
<hr>
<p>What&#39;s your routine, any lifts you swear by?</p>


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Running a 5/3/1 Lifting Routine