Dan "BOSS" Green --- Boss of Bosses 3 Training Log

[BOSS]

I'm essentially training 6x per week right now: 3 Bench/chest/shoulders/tris days Sunday, Tues, Thurs and hitting Squats/Deads/Back/Bis on Mon, Wed, Fri

It's a lot to track but this split gives me a chance to hit all the angles for each body part

Follow along as I get my shit together for BoB3

[BOSS]

Tuesday's are my light days, meaning the motions are still equally hard, but the exercises are ones with lighter poundages.

Seated DB Press
40 x 20
80 x 10
113 x 6
133 x 6
143 x 6
148 x 5
143 x 5
DB Lateral Raises
60 x 4 x 8
Close Grip Pin Press (1/2 thumb distance from smooth)
405 x 5
365 x 6
385 x 6
405 x 6
365 x 6
Dips
BW+80 x 10
BW+133 x 10
BW+180 x 3 x 8
Steep Incline Skull Crushers CG EZ Bar
105 x 10
155 x 10
175 x 10
195 x 8
175 x 10
155 x 10
125 x 10

[BOSS]

Wednesday's are generally more upper back and biceps

Bent Rows CG from top of knees
154 x 10
264 x 10
330 x 8
374 x 8
396 x 2 x 8
374 x 8
Underhand CG ChinUps
BW+53 x 2 x 10
BW+35 x 2 x 10
BW x 12
Dumbell Incline Curls
30 x 2 x 10
30 x 8 then drop set
25 x 6 then second drop set
20 x 8
Cable rope curls
35 x 20
25 x 20
25 x 12

[naturalguy]

That is a lot of frequency, do you lower that as a meet gets closer?

[Altered Beast]

Dang! Impressive amount of work.

I'm sore just thinking about it! LOL!

*What are the goals for BoB3?

[BOSS]

Dang! Impressive amount of work.

I'm sore just thinking about it! LOL!

*What are the goals for BoB3?

Goals would be to win my class, then best lifter, then PRs

[BOSS]

That is a lot of frequency, do you lower that as a meet gets closer?

Not necessarily the frequency, but I will taper the volume

[Universal Rep]

Goals would be to win my class, then best lifter, then PRs

I like the way you think.

[BOSS]

Today is the "medium" bench day

Paused Buffalo Bar Wide Grip Bench (24 kg bar)
163 x 10
284 x 8
317 x 6
339 x 6
361 x 6
372 x 6
383 x 6
361 x 6
Flat DB Flyes
75 x 3 x 8
Extra Close Grip Bench (hands 10" apart)
319 x 6
341 x 6
363 x 5
319 x 7
EZ Bar Skull Crushers (flat bench, close grip, from pullover position)
105 x 15
155 x 2 x 10
125 x 2 x 10
105 x 12
Pushdowns (EZ Bar attachment)
105 x 15
125 x 10
135 x 10 drop set
95 x 6 drop set
65 x 12
Diamond Pushups (hands on end of 20" bench)
7 sets to failure (slow tempo)

Getting everything I can in on the tris each bench day from varying close grips to pumping up with high reps. Last week my top set on Buffalo Bar was 363 x 5... so strength increased a lot with the volume

[gagasitz]

How do you get to those numbers, do you go by feeling or just use percentages?

[BOSS]

How do you get to those numbers, do you go by feeling or just use percentages?

I have a set/rep scheme for the day like 5x8 so I start at a moderate set of 8. Then I can add weight. Depending on how hard the next set of 8 is, I can go up again, repeat or lower the weight. I keep doing this until I complete all 5 sets. So basically by feel

[npcdusty]

Awesome thread Dan, looking forward to seeing how your progress to the meet!

[BOSS]

Been taking it easy all week on the lower body, but just felt
a little off on the deads this week. Also, I was having a hard time just gripping the bar, but I think I know the issue.

Anyway, deads felt off, but I kept with the trend of heavy upper body training again to make up for it.

Conventional Deads (warmup)
275 x 8
Sumo Deads
275 x 8
385 x 5
495 x 3
606 x 1
716 x 1
(Belt on...)
782 x 2 (felt off and grip was already slipping)
Conventional (no belt)
716 x 4
771 x 1
Pull-ups (overhand just outside shoulder width
BW x 10
BW + 88 x 5
BW + 88 x 3
BW x 18
BW x 17
BW x 15
EZ Bar curls
85 x 3 x 15, 12, 10
Seated DB Curls (palms up)
30 x 10
25 x 8
20 x 12
Hammer Curls
20 x failure (used light swinging here)

[Buckfever]

Your conventional has been looking really strong.

[BOSS]

Your conventional has been looking really strong.

I always try to maintain that as well. Not usually to max but for reps for mass and strength

[BOSS]

Today I benched with my competition setup and all reps paused as the first exercise

Paused Bench
154 x 10
275 x 8
330 x 5
396 x 5
418 x 5
435 x 5
Close Grip Bench w/ RAM
(thumb distance from smooth)
462 x 5
484 x 4
506 x 2
462 x 6
440 x 6
DB low Incline Bench (focus on stretch)
133 x 10
148 x 10
153 x 10
133 x 10
SUPERSET
--DB Incline Chest Supported Row (2 sec contraction)
--DB alternating Front Raise
75 x 8 -- 50 x 8 each
75 x 8 -- 60 x 6 each
75 x 8 -- 60 x 6 each
75 x 8 -- 50 x 6 each
SUPERSET
--Hammer Curls
--Tate Press
45 x 10 -- 45 x 15
45 x 10 -- 45 x 15
45 x 10 -- 45 x 15
45 x 10 -- 45 x 17
***all 16 sets of super sets completed in 20 minutes

[Altered Beast]

Goals would be to win my class, then best lifter, then PRs

I can dig it!

[BOSS]

Knee was bothering me last week so squats were lighter this week. It's also the beginning of the second 8-week training phase before Boss of Bosses 3 so I really just wanted to hit some volume and get some work in on the legs without going too heavy or suffering any kind of setback

Low Bar Squats
165 x 10
286 x 8
396 x 5
462 x 5
506 x 5
...belt on...
551 x 5
595 x 5
Paused High Bar Squats
352 x 2 x 5
Pull-Ups (overhand shoulder width)
BW x 18
BW x 18
BW x 15
BW x 14
EZ Bar Curls
85 x 12
95 x 10
85 x 10
75 x 10

[chris818]

with your working sets do go to failure or leave one in the tank?

[BOSS]

with your working sets do go to failure or leave one in the tank?

None of the squats were really close to max reps, the pull-ups were max reps each set, but I didn't fail any (none in the tank) and curls I don't really overanalyze