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Zorachus
05-10-2010, 09:20 PM
I am doing a sort of hybrid workout here. The main compounds are all 5/3/1 routine, but accessories a twist on the HTC-12. We see how this goes :)

This is a continuation from my older thread;
http://www.wannabebig.com/forums/showthread.php?t=127550&page=2

Sunday: Workout-A SHOULDERS
05/09/10

MONTH 6
Week 4 DELOAD – 40%x5, 50%x5, 60%x5

- 5/3/1 Barbell OH Press - 1rep max is 125
35lbs x 10 warmup
50lbs x 5
65lbs x 5
75lbs x 5+ ( did 15 )

- 5 x 10 of 50% 1RM of OH Press / Dumbbell Military Press = Up Weight in Month-8
30lbs ea x 10
30lbs ea x 10
30lbs ea x 10
30lbs ea x 10
30lbs ea x 10

- Upright Row Barbell = Up weight in Month-9
35lbs x 15
40lbs x 10
50lbs x 8
55lbs x 6 +2+2+2

- Barbell Curl = Up weight in Month-9
20lbs ea x 15
30lbs ea x 10
45lbs ea x 8
50lbs x 6 +2+2+2

Zorachus
05-10-2010, 09:23 PM
Tuesday: Workout-B DEADLIFT / BACK
05/12/10

MONTH 7
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Deadlift - 1rep max is 220
70lbs x 10 warmup
145lbs x 5
165lbs x 5
190lbs x 5+ ( did 7 )

- Dumbbell Row's = Up weight in Month-8
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10

- Lat Pulldowns = Up weight in Month-9
70lbs x 15
80lbs x 10
80lbs x 10
90lbs x 8

- T-Bar Row's = Up weight in Month 9
50lbs x 15
60lbs x 10
65lbs x 8
70lbs x 6 +2+2+2

Zorachus
05-10-2010, 09:24 PM
Thursday Workout-C BENCH / TRICEPS
05/14/10

MONTH 7
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Barbell Bench Press - 1rep max is 195
70lbs x 10 warmup
125lbs x 5
145lbs x 5
165lbs x 5+ ( did 5 )

- 5 x 10 of 50% 1RM Bench / Dumbbell Bench = Up weight in Month-8
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10

- Dumbbell Overhead Extensions = Up weight in Month-9
20lbs x 15
30lbs x 10
30lbs x 10
35lbs x 8

- Tricep Pushdowns = Up weight in Month-9
50lbs x 15
60lbs x 10
60lbs x 10
65lbs x 8
70lbs x 6 +2+2+2

Zorachus
05-10-2010, 09:28 PM
Saturday Workout-D SQUATS
05/16/10

MONTH 7
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Squats - 1rep max is 275
90lbs x 10 warmup
180lbs x 5
205lbs x 5
235lbs x 5+ ( did 8 )

5 x 10 SQUATS of 50% 1RM
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10

-Leg Curls
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

Zorachus
05-15-2010, 08:35 AM
Sunday: Workout-A SHOULDERS
05/16/10

MONTH 7
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Barbell OH Press - 1rep max is 130
50lbs x 8 warmup
85lbs x 5
100lbs x 5
110lbs x 5+ ( did 6 )

- 5 x 10 of 50% 1RM of OH Press / Dumbbell Military Press = Up Weight in Month-8
30lbs ea x 10
30lbs ea x 10
30lbs ea x 10
30lbs ea x 10
30lbs ea x 10

- Upright Row Barbell = Up weight in Month-9
35lbs x 15
40lbs x 10
50lbs x 8
55lbs x 6 +2+2+2

- Barbell Curl = Up weight in Month-9
20lbs ea x 15
30lbs ea x 10
40lbs ea x 8
50lbs ea x 6 +2+2+2

Zorachus
05-18-2010, 04:55 PM
Tuesday: Workout-B DEADLIFT / BACK
05/18/10

MONTH 7
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Deadlift - 1rep max is 220
75lbs x 10 warmup
155lbs x 3
175lbs x 3
200lbs x 3+ ( did 8 )

- Dumbbell Row's = Up weight in Month-8
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10

- Lat Pulldowns = Up weight in Month-9
70lbs x 15
80lbs x 10
90lbs x 8
100lbs x 6 +2+2+2

- T-Bar Row's = Up weight in Month 9
50lbs x 15
60lbs x 10
65lbs x 8
70lbs x 6+2+2+2

Zorachus
05-20-2010, 07:47 PM
Thursday Workout-C BENCH / TRICEPS
05/20/10

MONTH 7
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Barbell Bench Press - 1rep max is 195
50lbs x 10 warmup
135lbs x 3
155lbs x 3
175lbs x 3+ ( did 4 )

- 5 x 10 of 50% 1RM Bench / Dumbbell Bench = Up weight in Month-8
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10

- Tricep Pushdowns = Up weight in Month-9
50lbs x 15
60lbs x 10
65lbs x 8
70lbs x 6 +2+2+2

- Dumbbell Overhead Extensions = Up weight in Month-9
20lbs x 15
25lbs x 10
30lbs x 8
35lbs x 6 +2+2+2

ELmx479
05-20-2010, 10:17 PM
Solid training man, can't go wrong with the 5/3/1 routine. Good luck!

Zorachus
05-22-2010, 02:44 PM
Saturday Workout-D SQUATS
05/22/10

MONTH 7
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Squats - 1rep max is 275
90lbs x 10 warmup
190lbs x 3
220lbs x 3
250lbs x 3+ ( did 8 )

5 x 10 SQUATS of 50% 1RM
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10

-Leg Curls
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

Zorachus
05-22-2010, 04:24 PM
Not sure if I should stick with this routine I am doing, or go ahead with this new one I posted ?
http://www.wannabebig.com/forums/showthread.php?136461-36-yrs-old-HTC-12&p=2337733#post2337733

Just want to look more like a body builder, with bulging and defined shoulders, and shirt sleeve busting arms, etc... :evillaugh:

Which of these two will do that best ?

ELmx479
05-22-2010, 04:44 PM
Not sure if I should stick with this routine I am doing, or go ahead with this new one I posted ?
http://www.wannabebig.com/forums/showthread.php?136461-36-yrs-old-HTC-12&p=2337733#post2337733

Just want to look more like a body builder, with bulging and defined shoulders, and shirt sleeve busting arms, etc... :evillaugh:

Which of these two will do that best ?

If you want the body builder look you need to have a very good diet for that goal. There is no single magic routine, just pick a good one and stick to it. 5/3/1 can work great, just use the proper accessory work for hypertrophy. Or if HTC-12 looks good to you give it a try for a few months. But no matter what routine you pick your diet will make or break you. Good luck.

Zorachus
05-23-2010, 07:35 AM
Sunday Workout-A; Squat Day
05/23/10

MONTH 7
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Squats - 1rep max is 275
90lbs x 10 warmup
190lbs x 3
220lbs x 3
250lbs x 3+ ( did 8 )

-SQUATS of 50% 1RM = Up weight in Month-8
135lbs x 15
140lbs x 10
140lbs x 10
140lbs x 10

-Leg Curls = Up weight in Month-8
50lbs x 15
55lbs x 12
55lbs x 12
60lbs x 10

Zorachus
05-23-2010, 08:25 AM
Boy that OH Press is getting tough at that weight for me, but it is fun trying to pushout the reps :evillaugh:

I am sorry but will stick with the 5/3/1 for a while longer, most likely not do the HTC-12 right now. I like the structure and guideline of the 5/3/1, and how it lasts every few weeks, deload, then add little more weight, rinse and repeat. Gains will be slow but steady, and good over the long haul.

Zorachus
05-25-2010, 06:37 PM
Tuesday Workout-B; Bench Press Day
05/25/10

MONTH 7
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Barbell Bench Press - 1rep max is 195
50lbs x 10 warmup
135lbs x 3
155lbs x 3
175lbs x 3+ ( did 5 )

- Dumbbell Bench = Up weight in Month-8
35lbs ea x 15
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10

-Dumbbell Flys = Up weight in Month-8
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

- Tricep Pushdowns = Up weight in Month-8 ( Last set only )
50lbs x 10
60lbs x 8
60lbs x 8
70lbs x 6 +2+2+2

- Weighted Pushups
4 x 12

CARDIO = stairs

brihead301
05-26-2010, 07:31 AM
Boy that OH Press is getting tough at that weight for me, but it is fun trying to pushout the reps :evillaugh:

I am sorry but will stick with the 5/3/1 for a while longer, most likely not do the HTC-12 right now. I like the structure and guideline of the 5/3/1, and how it lasts every few weeks, deload, then add little more weight, rinse and repeat. Gains will be slow but steady, and good over the long haul.

I like this attitude. Consistency is key here. Stick with what you are doing, and eat properly, and overtime you will get better and better results.

Zorachus
05-27-2010, 03:53 PM
Thursday:Workout-C; DEADLIFT Day
05/27/10

MONTH 7
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Deadlift - 1rep max is 220
70lbs x 10 warmup
165lbs x 5
190lbs x 3
210lbs x 1+ ( did 6 )

- Barbell Row's = Up weight in Month-8
50lbs x 15
60lbs x 10
60lbs x 10
60lbs x 10

- Lat Pulldowns = Up weight in Month-8 ( Last set only )
70lbs x 10
80lbs x 8
80lbs x 8
90lbs x 6 +2+2+2

- T-Bar Row's = Up weight in Month-8 ( Last set only )
60lbs x 10
70lbs x 8
70lbs x 8
80lbs x 6+2+2+2

Zorachus
06-03-2010, 04:09 PM
Took a week off, was just beat tired, and watching the Blackhawks in the Stanley Cup every other night drinking a few beers, had no energy for lifting.

But back today.

Zorachus
06-03-2010, 04:13 PM
Thursday:Workout-C; DEADLIFT Day
06/03/10

Took it easier today

MONTH 7

- 5/3/1 Deadlift - 1rep max is 220
70lbs x 10 warmup
150lbs x 5
175lbs x 5

- Barbell Row's = Up weight in Month-9
50lbs x 15
60lbs x 10
60lbs x 10
60lbs x 10

- Lat Pulldowns = Up weight in Month-8 ( Last set only )
70lbs x 10
80lbs x 8
80lbs x 8
90lbs x 6 +2+2+2

- T-Bar Row's = Up weight in Month-8 ( Last set only )
60lbs x 10
70lbs x 8
70lbs x 8
80lbs x 6+2+2+2

Zorachus
06-05-2010, 04:22 PM
Saturday: Workout-D; Overhead Press Day
06/05/10

MONTH 7
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Barbell OH Press - 1rep max is 130
50lbs x 8 warmup
100lbs x 5
110lbs x 3
125lbs x 1+ ( did 4 )

- Dumbbell Military Press = Up Weight in Month-9
30lbs ea x 15
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10

- Upright Row Barbell = Up weight in Month-8 ( Last set only )
40lbs x 10
45lbs x 8
45lbs x 8
50lbs x 6 +2+2+2

- Barbell Curl = Up weight in Month-8 ( Last set only )
30lbs ea x 10
40lbs ea x 8
40lbs ea x 8
50lbs ea x 6 +2+2+2

- Dumbbell Lateral Raise = Up weight in Month-9
10lbs x 15
12lbs x 12
12lbs x 12
15lbs x 10

CARDIO = stairs

Zorachus
06-07-2010, 07:54 PM
Sunday Workout-A; Squat Day
06/06/10

MONTH 7
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Squats - 1rep max is 275
90lbs x 10 warmup
205lbs x 5
235lbs x 3
260lbs x 1+ ( did 10 )

-SQUATS of 50% 1RM = Up weight in Month-8
135lbs x 15
140lbs x 10
140lbs x 10
140lbs x 10

-Leg Curls = Up weight in Month-8
50lbs x 15
55lbs x 12
55lbs x 12
60lbs x 10

Zorachus
06-08-2010, 08:08 PM
Tuesday Workout-B; Bench Press Day
06/08/10

MONTH 7
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Barbell Bench Press - 1rep max is 195
50lbs x 10 warmup
145lbs x 5
165lbs x 3
185lbs x 1+ ( did 2 )

- Dumbbell Bench = Up weight in Month-8
35lbs ea x 15
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10

-Dumbbell Flys = Up weight in Month-8
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

- Tricep Pushdowns = Up weight in Month-8 ( Last set only )
50lbs x 12
60lbs x 10
60lbs x 10
70lbs x 6 +2+2+2

- Weighted Pushups
4 x 12

CARDIO = stairs

brihead301
06-08-2010, 08:34 PM
So how's everything coming along? I see you are basically doing the same thing I'm doing now - a 'powerbuilding' type thing. You use the 5/3/1 just to slowly drive your strength up in the main lift, and you use assistance for bodybuilding purposes. Obviously training this way, with all the extra volume, will limit your strength gaining ability (or at least slow it down), but with physique as the goal it seems like a good way to train. How has it been working for you?

Zorachus
06-08-2010, 08:44 PM
So how's everything coming along? I see you are basically doing the same thing I'm doing now - a 'powerbuilding' type thing. You use the 5/3/1 just to slowly drive your strength up in the main lift, and you use assistance for bodybuilding purposes. Obviously training this way, with all the extra volume, will limit your strength gaining ability (or at least slow it down), but with physique as the goal it seems like a good way to train. How has it been working for you?

I am enjoying this alot :evillaugh: I feel this 5/3/1 gives me a solid outline and structure to follow every month, with deloads once a month, then add 5lbs to the bar, rinse and repeat. And I add weight to the Assitance lifts just every 2 months. I know it is slow progress, but will keep me going like this for a few years before I hit a wall, or plateau.

The HTC-12 looks fresh and sort of cool, but not enough weekly/monthly guideline to follow like the 5/3/1 which is what I want. So I will not get big in a couple of months, but more like 6 - 12 months +.

A slow and steady progression should do the trick I hope ? If I was only benching 175lbs max before now 200lbs, and in 6 months 230lbs. Squatting 250lbs before, and soon in a few months 300lbs+, that should be getting me bigger I would think ?

Zorachus
06-10-2010, 07:55 AM
Go HAWKS !!!! :indian:

2010 Stanley Cup winners :clap:

brihead301
06-10-2010, 08:24 AM
Hawks are ghey!

But it's good to hear about your progress. You have the right attitude about understanding that it's a long-term commitment. There's no such thing as 'get ripped in just 6 weeks!!! Unless, of course you have already been training consistently for years, and you do a 6 week cut.....

I agree about the program too. Slow progression is more for me then fast progression....and yes increasing your squat and bench by 50 lbs. each will definately result in a bigger you!

Zorachus
06-10-2010, 08:40 PM
Thursday:Workout-C; DEADLIFT Day
06/10/10

MONTH 7
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 Deadlift - 1rep max is 220
70lbs x 10 warmup
90lbs x 5
110lbs x 5
135lbs x 5

- Dumbbell Rows = Up weight in Month-9
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15

- Lat Pulldowns = Up weight in Month-8 ( Last set only )
70lbs x 12
80lbs x 10
80lbs x 10
90lbs x 8

- T-Bar Row's = Up weight in Month-8 ( Last set only )
60lbs x 10
70lbs x 8
70lbs x 8
80lbs x 6+2+2+2

Zorachus
06-12-2010, 11:08 AM
Saturday: Workout-D; Overhead Press Day
06/12/10

MONTH 7
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 Barbell OH Press - 1rep max is 130
50lbs x 8 warmup
55lbs x 5
65lbs x 5
80lbs x 5

- Dumbbell Military Press = Up Weight in Month-9
30lbs ea x 15
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10

- Upright Row Barbell = Up weight in Month-8 ( Last set only )
40lbs x 10
45lbs x 8
45lbs x 8
50lbs x 6 +2+2+2

- Barbell Curl = Up weight in Month-8 ( Last set only )
30lbs ea x 10
40lbs ea x 8
40lbs ea x 8
50lbs ea x 6 +2+2+2

- Dumbbell Lateral Raise = Up weight in Month-9
10lbs x 15
12lbs x 12
12lbs x 12
15lbs x 10

CARDIO = stairs

Zorachus
06-12-2010, 07:44 PM
Was thinking of mixing things up for my Accessory lifts in my 5/3/1 ?

Lets say for example on my 5/3/1 Chest day, for an Accessory lift I do some OH Press, "Big But Boring" style like 5x10 of 50% my 1rep max. And then on my 5/3/1 OH press day I do BBB Bench press Accessory lifts, and same for Squat day I do BBB Deadlift accessory, and lastly on my Deadlift day I do a BBB Squat accessory ?

Currently my 5/3/1 schedule is 4 days; Sunday = Squats, Tuesday = Bench, Thursday = Deadlift, Saturday = OH Press.

ELmx479
06-13-2010, 08:05 AM
On your bench and OH Press days you should have a pulling movement in there. One example in the book is Bench Press, DB Bench, DB Rows. And OH Press, Dips, Chin ups. I still use the same outline I did for 5/3/1 as for HCT-12 and it works well. And the deload week is 40%x5, 50%x5, 60%x5. Keep up the good work!

Zorachus
06-15-2010, 07:49 PM
I am going to switch it up for a bit and try out the "Big But Boring" style. I am pressed for time, this will help shave off a good few minutes in the gym. I run my own Millwork business and I am busy trying to keep business going in this down market, plus have a 2 yr old daughter and 3 month old son I want to hang out with too :)

Zorachus
06-15-2010, 07:53 PM
Tuesday Workout-B; Bench Press Day
06/15/10

MONTH 7
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 Barbell Bench Press - 1rep max is 195
50lbs x 8 warmup
80lbs x 5
100lbs x 5
120lbs x 5

- Dumbbell Bench Press = 5 x 10 x 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dummbell Row's
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

brihead301
06-16-2010, 06:50 AM
If I were you, and pressed for time like you are. I'd just follow the BBB exactly as Wendler suggests. The man knows what he's doing, so I'd take his advice above anyone else's when it comes to this program.

Zorachus
06-16-2010, 03:41 PM
If I were you, and pressed for time like you are. I'd just follow the BBB exactly as Wendler suggests. The man knows what he's doing, so I'd take his advice above anyone else's when it comes to this program.

Good point, and I will.

Squat Workout

* Squat: 5 x 10 x 50%
* Leg Curl: 5 x 10

Bench Press Workout

* Bench Press: 5 x 10 x 50%
* One Arm Dumbbell Row: 5 x 10

Deadlift Workout

* Deadlift: 5 x 8 x 50%
* Hanging Leg Raises: 5 x 12

Overhead Press Workout

* Overhead Press: 5 x 10 x 50%
* Chin Up: 5 sets to failure

Zorachus
06-17-2010, 08:42 PM
Thursday:Workout-C; DEADLIFT Day
06/17/10

MONTH 8
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Deadlift - 1rep max is 230
50lbs x 10 warmup
150lbs x 5
175lbs x 5
195lbs x 5 ( did 8 )

- Deadlift = 5 x 8 x 50%
115lbs x 8
115lbs x 8
115lbs x 8
115lbs x 8
115lbs x 8

- Dumbbell Hammer Curls
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Off Road
06-17-2010, 08:56 PM
I like the boring but big. Good choice.

Zorachus
06-17-2010, 09:35 PM
I like the boring but big. Good choice.

Thanks. After my first BBB day with Bench Press, I felt muscle sore for two days, I was pretty surprised. Only has 3 exercises, thought it would be too wimpy with so little volume, but I sure did feel it.

Maybe I am one of those guys where less volume but lifting heavy and keeping it simple, just add weight every month, and over time I get bigger and more defined muscles ?

Zorachus
06-19-2010, 06:58 AM
Saturday: Workout-D; Overhead Press Day
06/19/10

MONTH 8
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Barbell OH Press - 1rep max is 135
50lbs x 8 warmup
90lbs x 5
100lbs x 5
115lbs x 5 ( did 7 )

- Overhead Dumbbell Press: 5 x 10 x 50%
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10

- Chin Up: 5 sets to failure
( Am a wimp on chinups, can only do 5sets x 4reps ea, with perfect slow form )

Off Road
06-19-2010, 07:11 AM
Maybe I am one of those guys where less volume but lifting heavy and keeping it simple, just add weight every month, and over time I get bigger and more defined muscles ?
That's the way it works for most guys.

Zorachus
06-19-2010, 07:20 AM
wow this BBB routine might be low on volume, but they sure are high on kicking my ass :)

I am shocked how the next day or two I really feel the soreness, but in a good way :evillaugh: Never thought just 3 exercises would do that

Zorachus
06-20-2010, 12:04 PM
Sunday Workout-A; Squat Day
06/20/10

MONTH 8
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Squats - 1rep max is 285
90lbs x 8 warmup
185lbs x 5
215lbs x 5
240lbs x 5+ ( did 9 )

-Squat: 5 x 10 x 50% = Up weight Month-9
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10

-Leg Curls = Up weight in Month-10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

Zorachus
06-20-2010, 01:04 PM
Don't think I will be able to walk tomorrow after today's Squat's :drooling:

Zorachus
06-22-2010, 06:27 AM
Tuesday Workout-B; Bench Press Day
06/22/10

MONTH 8
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Barbell Bench Press - 1rep max is 200
50lbs x 8 warmup
130lbs x 5
150lbs x 5
170lbs x 5 + ( did 6 )

- Dumbbell Bench Press = 5 x 10 x 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dummbell Row's
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Zorachus
06-24-2010, 07:16 PM
Thursday:Workout-C; DEADLIFT Day
06/24/10

MONTH 8
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Deadlift - 1rep max is 230
50lbs x 5 warmup
160lbs x 3
185lbs x 3
210lbs x 3+ ( did 5 )

- Deadlift = 5 x 8 x 50%
115lbs x 8
115lbs x 8
115lbs x 8
115lbs x 8
115lbs x 8

- Hanging Leg Raise
5 x 10

- Barbell Curls
30lbs x 6
45lbs x 6
60lbs x 6 +2+2+2

Zorachus
06-26-2010, 07:30 AM
Saturday: Workout-D; Overhead Press Day
06/26/10

MONTH 8
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Barbell OH Press - 1rep max is 135
50lbs x 8 warmup
95lbs x 3
110lbs x 3
120lbs x 3+ ( did 5 )

- Overhead Dumbbell Press: 5 x 10 x 50%
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10

- Chin Up: 5 sets to failure
5 x 4 only for now :(

- Dumbbell side laterals
10lbs x 6
12lbs x 6
15lbs x 6+2+2+2

Zorachus
06-26-2010, 07:43 AM
That was a tough final set on the 5/3/1 Press :drooling:

Zorachus
06-27-2010, 07:39 PM
Sunday Workout-A; Squat Day
06/27/10

MONTH 8
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Squats - 1rep max is 285
90lbs x 8 warmup
200lbs x 3
230lbs x 3
255lbs x 3+

-Squat: 5 x 10 x 50% = Up weight Month-9
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10

-Leg Curls = Up weight in Month-10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

Zorachus
06-29-2010, 07:55 AM
Got some sunburn on my shoulders and back. Made the Squats rather difficult to say the least.

brihead301
06-29-2010, 09:36 AM
I hate lifting with sunburn....it definately will screw up a squat session! Way to push through though....nice continuous volume and heavy lifting in here man!

Zorachus
06-29-2010, 12:55 PM
Thanks,
I am really enjoying the Big But Boring style. Surprisingly it is quite the workout, but being only 3 main exercises it seems like would be short and easy, but it can be pretty taxing, and I feel a good muscle soreness the next couple of days, in that positive feel good way :)

Zorachus
06-29-2010, 07:52 PM
Tuesday Workout-B; Bench Press Day
06/29/10

MONTH 8
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Barbell Bench Press - 1rep max is 200
50lbs x 8 warmup
140lbs x 3
160lbs x 3
180lbs x 3+

- Dumbbell Bench Press = 5 x 10 x 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dummbell Row's
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Tricep Pushdowns
50lbs x 6
60lbs x 6
70lbs x 6+2+2+2

Zorachus
07-01-2010, 09:18 PM
Thursday:Workout-C; DEADLIFT Day
07/01/10

MONTH 8
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Deadlift - 1rep max is 230
50lbs x 5 warmup
170lbs x 5
195lbs x 3
220lbs x 1+ ( did 5 )

- Deadlift = 5 x 8 x 50%
115lbs x 8
115lbs x 8
115lbs x 8
115lbs x 8
115lbs x 8

- Hanging Leg Raise
5 x 10

- Barbell Curls
30lbs x 6
45lbs x 6
60lbs x 6 +2+2+2

Zorachus
07-03-2010, 12:10 PM
Happy 4th weekend :clap:

Zorachus
07-04-2010, 09:36 AM
Saturday: Workout-D; Overhead Press Day
07/03/10

MONTH 8
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Barbell OH Press - 1rep max is 135
50lbs x 8 warmup
100lbs x 5
115lbs x 3
130lbs x 1+ ( did 4 )

- Overhead Dumbbell Press: 5 x 10 x 50%
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10

- Chin Up: 5 sets to failure
5 x 4 only for now

Zorachus
07-04-2010, 10:12 AM
Wow that last set of OH Press on the 5/3/1 set was a nut racker

Kiff
07-04-2010, 11:13 AM
Nice lifting mate :) some good numbers in here.

Zorachus
07-07-2010, 03:05 PM
Tuesday Workout-B; Bench Press Day
07/06/10

MONTH 8
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Barbell Bench Press - 1rep max is 200
50lbs x 8 warmup
150lbs x 5
170lbs x 3
190lbs x 1+ ( did 2 )

- Dumbbell Bench Press = 5 x 10 x 50% + Up weight Month-10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dummbell Row's = Up weight Month-9
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Tricep Pushdowns = Up weight Month-9
50lbs x 6
60lbs x 6
70lbs x 6+2+2+2

Zorachus
07-09-2010, 08:11 PM
Thursday:Workout-C; DEADLIFT Day
07/08/10

MONTH 8
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 Deadlift - 1rep max is 230
50lbs x 5 warmup
90lbs x 5
115lbs x 5
140lbs x 5

- Deadlift = 4 x 8 x 50%; only 4 sets on DELOAD = Up weight Month-10
115lbs x 8
115lbs x 8
115lbs x 8
115lbs x 8

- Lat Pulldown = only 4 sets on DELOAD = Up weight Month-9
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Barbell Curls = Up weight on last set Month-9
30lbs x 6
45lbs x 6
60lbs x 6 +2+2+2

Zorachus
07-11-2010, 09:02 AM
Saturday: Workout-D; Overhead Press Day
07/10/10

MONTH 8
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 Barbell OH Press - 1rep max is 135
50lbs x 8 warmup
55lbs x 5
70lbs x 5
80lbs x 5

- Overhead Dumbbell Press: 5 x 10 x 50% = Only 4 sets on DELOAD
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10

- Chin Up: 5 sets to failure = Month-9 go to 5reps
5 x 4 only for now

- Side Lateral Dumbbells = Up weight in Month-9
10lbs x 6
12lbs x 6
15lbs x 6+2+2+2

Zorachus
07-13-2010, 08:04 PM
Tuesday Workout-B; Bench Press Day
07/13/10

MONTH 8
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 Barbell Bench Press - 1rep max is 200
50lbs x 8 warmup
80lbs x 5
100lbs x 5
120lbs x 5

- Dumbbell Bench Press = 4 x 10 x 50% + Up weight Month-10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dummbell Row's = Up weight Month-9
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Tricep Pushdowns = Up weight Month-9
50lbs x 6
60lbs x 6
70lbs x 6+2+2+2

Zorachus
07-15-2010, 03:35 PM
Thursday:Workout-C; DEADLIFT Day
07/15/10

MONTH 9
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Deadlift - 1rep max is 240
50lbs x 5 warmup
155lbs x 5
180lbs x 5
205lbs x 5+ ( did 6 )

- Deadlift = 5 x 8 x 50% = Up weight Month-10
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8

- Lat Pulldown = Up weight Month-11
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10

- Barbell Curls = Up weight on last set Month-10
30lbs x 6
45lbs x 6
65lbs x 6 +2+2+2

Zorachus
07-16-2010, 10:44 PM
Saturday: Workout-D; Overhead Press Day
07/17/10

MONTH 9
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Barbell OH Press - 1rep max is 140
50lbs x 8 warmup
90lbs x 5
105lbs x 5
120lbs x 5+ ( did 6 )

- Overhead Dumbbell Press: 5 x 10 x 50%
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10

- Chin Up: 5 sets to failure = Month-10 go to 6reps
5 x 5 only for now

- Side Lateral Dumbbells = Up weight in Month-11
12lbs x 6
15lbs x 6
20lbs x 6+2+2+2

Zorachus
07-17-2010, 07:26 AM
my OH Press gets tougher each time Week 1...:evillaugh:

Zorachus
07-19-2010, 03:01 PM
Tuesday Workout-B; Bench Press Day
07/19/10

MONTH 9
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Barbell Bench Press - 1rep max is 205
50lbs x 8 warmup
135lbs x 5
155lbs x 5
175lbs x 5+

- Dumbbell Bench Press = 5 x 10 x 50% + Up weight Month-10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dummbell Row's = Up weight Month-11
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Tricep Pushdowns = Up weight Month-10
50lbs x 6
60lbs x 6
75lbs x 6+2+2+2

Zorachus
07-20-2010, 08:44 PM
Getting weak or something on Bench press ? Could only do the 5 reps on last set, no way do a 6th without it crashing down on me :drooling:

shocker4221
07-21-2010, 08:07 AM
I just started the 531 and was just looking at other programs to get some ideas and saw that you weren't doing squats that last week, just curious is it because of an injury?

brihead301
07-22-2010, 08:10 AM
Nice job, and insane volume too.

I understand that you're mainly concerned with looks rather then strength, so IMO what you are doing is good. However, you will find that you will have trouble getting stronger due to the lack of recovery. Basically it's either high volume, moderate weight....or heavy weight, lower volume. If you try to do both heavy weight and high volume all the time, you will burn out quickly. So for looks, I'd say stick with the high volume and don't sweat the fact that you're not constantly moving up in your lifts.

Good job overall though!

Zorachus
07-22-2010, 12:10 PM
Nice job, and insane volume too.

I understand that you're mainly concerned with looks rather then strength, so IMO what you are doing is good. However, you will find that you will have trouble getting stronger due to the lack of recovery. Basically it's either high volume, moderate weight....or heavy weight, lower volume. If you try to do both heavy weight and high volume all the time, you will burn out quickly. So for looks, I'd say stick with the high volume and don't sweat the fact that you're not constantly moving up in your lifts.

Good job overall though!

So keep doing the routine I am currently on ? Which is the BBB "Big But Boring" style, I just add one more for extra volume at the end of each workout, in the HTC-12 format.

And my lift days are always one week apart for each main lift, so recovery wise, I seem to get enough rest. Just lately been working out later at night, which is tough on me, after work and putting kids to bed, my energy levels not as high then.

So maybe don't myself up if I can't add more weigh to the bar each month ? Maybe on Bench and OH Press, soon switch to upping weight every other month ?

brihead301
07-22-2010, 12:26 PM
So keep doing the routine I am currently on ? Which is the BBB "Big But Boring" style, I just add one more for extra volume at the end of each workout, in the HTC-12 format.

And my lift days are always one week apart for each main lift, so recovery wise, I seem to get enough rest. Just lately been working out later at night, which is tough on me, after work and putting kids to bed, my energy levels not as high then.

So maybe don't myself up if I can't add more weigh to the bar each month ? Maybe on Bench and OH Press, soon switch to upping weight every other month ?

This isn't 'boring but big'....I mean yes, you are doing the 5 x 10 w/50% thing....but the added exercises make it not BBB anymore. BBB means just the main 5/3/1 lift and then do the same lift for 5x10 @ 50%....then maybe some abs. and that's it!!! That's why it's boring (but big!!!).

Anyway, don't think so much. Just keep lifting, and progressing every workout (either in weight, or total workload) and you'll do fine. Results come from many years of consistency, not one magical program ran for a short period of time.

Zorachus
07-22-2010, 01:25 PM
This isn't 'boring but big'....I mean yes, you are doing the 5 x 10 w/50% thing....but the added exercises make it not BBB anymore. BBB means just the main 5/3/1 lift and then do the same lift for 5x10 @ 50%....then maybe some abs. and that's it!!! That's why it's boring (but big!!!).

Anyway, don't think so much. Just keep lifting, and progressing every workout (either in weight, or total workload) and you'll do fine. Results come from many years of consistency, not one magical program ran for a short period of time.

Thanks, I could have sworn, that the BBB was the main 5/3/1 + 2 additional exercise, one being 50% @ 5x10 of the main lift, and another being 5x10.

I know adding the 4th HTC-12 stuff is extra volume for sure.

Zorachus
07-22-2010, 07:03 PM
Thursday:Workout-C; DEADLIFT Day
07/22/10

MONTH 9
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Deadlift - 1rep max is 240
50lbs x 8 warmup
170lbs x 3
190lbs x 3
215lbs x 3+ ( did 5 )

- Deadlift = 4 x 8 x 50% = Up weight Month-10
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8

- Lat Pulldown = Up weight Month-11
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10

- Barbell Curls = Up weight on last set Month-10
30lbs x 6
45lbs x 6
65lbs x 6 +2+2+2

Zorachus
07-24-2010, 07:34 AM
Saturday: Workout-D; Overhead Press Day
07/25/10

MONTH 9
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Barbell OH Press - 1rep max is 140
50lbs x 8 warmup
100lbs x 3
110lbs x 3
125lbs x 3+ ( did 5 )

- Overhead Barbell Press: 5 x 10 x 50%
70lbs ea x 10
70lbs ea x 10
70lbs ea x 10
70lbs ea x 10
70lbs ea x 10

- Chin Up: 5 sets to failure = Month-10 go to 6reps
5 x 5 only for now

- Dumbbell Side Laterals = Up weight in Month-10
12lbs x 6
15lbs x 6
20lbs x 6+2+2+2

Zorachus
07-26-2010, 07:10 AM
Sunday Workout-A; Squat Day
07/25/10

MONTH 9
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Squats - 1rep max is 285
90lbs x 8 warmup
200lbs x 3
230lbs x 3
255lbs x 3+

-Squat: 4 x 10 x 50% = Up weight Month-10
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10

Zorachus
07-27-2010, 07:24 PM
Tuesday Workout-B; Bench Press Day
07/27/10

MONTH 9
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Barbell Bench Press - 1rep max is 205
50lbs x 8 warmup
145lbs x 3
165lbs x 3
185lbs x 3+

- Barbell Bench Press = 5 x 10 x 50%; Control nice and slow + Up weight Month-10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dumbbell Row's = Up weight Month-10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10

- Tricep Pushdowns = Up weight Month-11
50lbs x 6
65lbs x 6
80lbs x 6+2+2+2

Zorachus
07-29-2010, 06:41 PM
Thursday:Workout-C; DEADLIFT Day
07/29/10

MONTH 9
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Deadlift - 1rep max is 240
50lbs x 8 warmup
180lbs x 5
205lbs x 3
230lbs x 1+ ( did 3 )

- Lat Pulldown = 5x10 Up weight Month-11
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10

- T-Bar Row's = Up weight every Month-10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

- Barbell Curls = Up weight on last set Month-10
30lbs x 6
45lbs x 6
65lbs x 6 +2+2+2

brihead301
07-30-2010, 07:00 AM
Kick a** man!!!! Impressive volume as always!

9 months in, and still hitting it hard....that's the way to do it! Consistency is the most important thing by far!!!

DMedley
07-30-2010, 08:57 AM
This isn't 'boring but big'....I mean yes, you are doing the 5 x 10 w/50% thing....but the added exercises make it not BBB anymore. BBB means just the main 5/3/1 lift and then do the same lift for 5x10 @ 50%....then maybe some abs. and that's it!!! That's why it's boring (but big!!!).

He does have one extra exercise, but he is also only doing two days per week, so the extra one should not be a big problem.

The book lists:
Squat 531
squat 5 x 10
Leg Curl 5x10

Zorachus
07-30-2010, 11:50 AM
Kick a** man!!!! Impressive volume as always!

9 months in, and still hitting it hard....that's the way to do it! Consistency is the most important thing by far!!!


Thanks, my 5/3/1 has been very consistent these 9 months, but I have changed or switched up the Accessories quite a bit every few months to try different exercises, or mainly different reps and set amounts. Hopefully that not hurting my gains ? But so far so good :)

brihead301
07-30-2010, 12:33 PM
That's the main reason I like this program, because you can always change up the assistance lifts to avoid staleness, and still keep the main 5/3/1 lift the same, which constantly progresses at at steady rate!

Zorachus
07-30-2010, 12:40 PM
He does have one extra exercise, but he is also only doing two days per week, so the extra one should not be a big problem.

The book lists:
Squat 531
squat 5 x 10
Leg Curl 5x10


I am a little confused, what did you mean by saying 2 days a week ? I am listing mainly 3 times a week sometimes 4. But 4 days for me is pretty taxing on my body gets me very tired and drained.

Is my routine the last few weeks with doing it BBB style ok ? Should I not through in the extra HTC-12 lifts ?

Appreciative of your opinions thanks.

Zorachus
07-31-2010, 09:26 AM
Saturday: Workout-D; Overhead Press Day
07/31/10

MONTH 9
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Barbell OH Press - 1rep max is 140
50lbs x 8 warmup
105lbs x 5
120lbs x 3
135lbs x 1+ ( did 3 )

- Overhead Barbell Press: 5 x 10 x 50% = Up weight in Month-11
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Chin Up: 5 sets to failure = Month-10 go to 6reps
5 x 5 only for now

- Dumbbell Side Laterals = up weight Month-10
12lbs x 6
15lbs x 6
20lbs x 6+2+2+2

Zorachus
07-31-2010, 10:12 AM
Wow that last set of OH Press was brutal :) Getting harder to set up the last lift now, just getting it ready above chest and start the first rep, but is all good.


Have to admit since switching to the BBB method, I have seen more muscle growth, and looking better, not sure why that is, but is working :evillaugh: But boy after each session I am :drooling:

Zorachus
08-03-2010, 05:27 PM
Tuesday Workout-B; Bench Press Day
08/03/10

MONTH 9
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Barbell Bench Press - 1rep max is 205
50lbs x 8 warmup
155lbs x 5
175lbs x 3
195lbs x 1+ ( did 2 )

- Barbell Bench Press = 5 x 10 x 50%; Control nice and slow + Up weight Month-10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dumbbell Row's = Up weight Month-11
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10

- Tricep Pushdowns = Up last weight Month-11
50lbs x 6
65lbs x 6
80lbs x 6+2+2+2

Zorachus
08-06-2010, 08:37 AM
Thursday:Workout-C; DEADLIFT Day
08/05/10

MONTH 9
Week 4-DELOAD 40%x5, 50%x5, 60%x5

DELOAD = 4 sets Assistance not 5

- 5/3/1 Deadlift - 1rep max is 240
50lbs x 8 warmup
100lbs x 5
120lbs x 5
145lbs x 5

- Squats 5 x 10 @ 50% = up weight in Month-10
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10

- Lat Pulldowns
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10

- Barbell Curls = Up weight on last set Month-10
30lbs x 6
45lbs x 6
65lbs x 6 +2+2+2

brihead301
08-06-2010, 08:43 AM
Good to hear that BBB is working for you man. Sometimes less is more when it comes to training, ya know?

But all it takes is experience, and you eventually figure out what works best for you. It looks like you are doing an excellent job of that! Keep it up!

geordie1986
08-06-2010, 08:48 AM
good to see al your lifts progressing through th months. On your deload week do you not deload your assitance exercises?

Zorachus
08-06-2010, 08:55 AM
Good to hear that BBB is working for you man. Sometimes less is more when it comes to training, ya know?

But all it takes is experience, and you eventually figure out what works best for you. It looks like you are doing an excellent job of that! Keep it up!

Thanks Bri...I have to say the volume of the BBB is doing wonders for me, but it is also very strict and consistent, same weight and reps 5 times, and the weight just goes up on those assistance exercsies either every month or every 2nd month.

But damn, those 5th final sets are ****ing brutal, very taxing.

Zorachus
08-06-2010, 09:19 AM
good to see al your lifts progressing through th months. On your deload week do you not deload your assitance exercises?


I do not deload my assistance, but instead of 5 x 10 will just do 4 x 10.

SCmmaFAN
08-06-2010, 09:22 AM
Great job on the Bench Press and Military Press from last Saturday!

I just started 5/3/1 with the BBB template and the volume is already kicking my behind. Big thumbs up for sticking with it. :thumbup:

ELmx479
08-06-2010, 07:07 PM
Doing really well man, OH Press is strong!

Zorachus
08-07-2010, 10:37 AM
Saturday: Workout-D; Overhead Press Day
08/07/10

MONTH 9
Week 4-DELOAD 40%x5, 50%x5, 60%x5

DELOAD = 4 sets Assistance not 5

- 5/3/1 Barbell OH Press - 1rep max is 140
Bar x 8 warmup
55lbs x 5
70lbs x 5
85lbs x 5

- Overhead Barbell Press: 5 x 10 x 50% = Up weight in Month-11
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Chin Up: 5 sets to failure = Month-10 go to 6reps
5 x 5 only for now

- Dumbbell Side Laterals = up weight Month-10
12lbs x 6
15lbs x 6
20lbs x 6+2+2+2

Off Road
08-08-2010, 10:12 AM
Things are looking good in here. Enjoy the deload.

Zorachus
08-09-2010, 03:40 PM
Gonna do things slightly different from now, as far as days training go. Will be just 3 days a week, and cycle through all 4 days in a whole week.

So this week will be;

Sunday 08/08 = Squats BBB
Tuesday 08/10 = Bench BBB
Thursday 08/12 = Deadlift BBB
And then wait until Sunday again 08/15,with OH Press BBB
And back to Squats on Tuesday 08/17

Rinse and repeat this cycle forever, and should be benching 400lbs in about 3yrs from now :)

Zorachus
08-09-2010, 03:45 PM
Sunday Workout-A; Squat Day
08/08/10

MONTH 9
Week 4-DELOAD 40%x5, 50%x5, 60%x5

DELOAD = 4 sets Assistance not 5

- 5/3/1 Squats - 1rep max is 250
90lbs x 8 warmup
100lbs x 5
125lbs x 5
150lbs x 5

-Squat: 4 x 10 x 50% = Up weight Month-10
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10

- Leg Curls
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

Zorachus
08-10-2010, 04:39 PM
Tuesday Workout-B; Bench Press Day
08/10/10

MONTH 9
Week 4-DELOAD 40%x5, 50%x5, 60%x5

DELOAD = 4 sets Assistance not 5

- 5/3/1 Barbell Bench Press - 1rep max is 205
50lbs x 8 warmup
80lbs x 5
105lbs x 5
125lbs x 5

- Barbell Bench Press = 5 x 10 x 50%; Control nice and slow + Up weight Month-10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dumbbell Row's = Up weight Month-11
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10

- Tricep Pushdowns = Up last weight Month-11
50lbs x 6
65lbs x 6
80lbs x 6+2+2+2

SCmmaFAN
08-10-2010, 06:38 PM
Enjoy your deload week! You've earned it.

Off Road
08-10-2010, 06:53 PM
Gonna do things slightly different from now, as far as days training go. Will be just 3 days a week, and cycle through all 4 days in a whole week.:)
That's a great way to go. Don't forget, the deload is 4 days a week to keep on track.

Zorachus
08-12-2010, 04:00 PM
Thursday:Workout-C; DEADLIFT Day
08/12/10

MONTH 10
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Deadlift - 1rep max is 250
Bar x 5 warmup
50lbs x 5 warmup
160lbs x 5
190lbs x 5
210lbs x 5 ( did 6 )

- Deadlift 5 x 8 @ 50%
125lbs x 8
125lbs x 8
125lbs x 8
125lbs x 8
125lbs x 8

- Delcine Situps 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Barbell Curls = Up weight 5lbs each lift Month-11
30lbs x 6
50lbs x 6
70-lbs x 6 +2+2+2

Zorachus
08-12-2010, 04:20 PM
Anyone else get bloody shins doing heavy Deadlifts ? I let the bar come down too close to legs sometimes :evillaugh:

Wow this deadlift session on week 1 with heavier weight sure kicked my dick in the dirt. :drooling:

Off Road
08-12-2010, 04:56 PM
Deadlift with volume is brutal. Make sure you eat tons of food to feel better.

Zorachus
08-15-2010, 08:13 AM
Sunday: Workout-D; Overhead Press Day
08/15/10

MONTH 10
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Barbell OH Press - 1rep max is 145
Bar x 5 warmup
50lbs x 3 warmup
95lbs x 5
110lbs x 5
125lbs x 5

- Overhead Barbell Press: 5 x 10 x 50% = Up weight in Month-11
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Chin Up: 5 sets to failure = Month-11 go to 7reps
5 x 6 only for now

- Dumbbell Side Laterals = up weight Month-12
15lbs x 6
20lbs x 6
25lbs x 6+2+2+2

Off Road
08-15-2010, 08:19 AM
Moving right along. Nice presses.

SCmmaFAN
08-15-2010, 10:17 AM
Workouts are looking solid.

Zorachus
08-15-2010, 12:16 PM
That last set on OH Press w/125 for me was very tough, could barely get the 5th rep up.

I do like the brutal volume of the BBB version 5/3/1 it just kicks me in the balls on the 5 x 10 stuff, especially the 5th set, getting that 10th and final rep is like swimming in the deep end for 2 days

brihead301
08-17-2010, 08:20 AM
Ya man, 5 x 10 is definately some crazy volume. I never gave the BBB an honest shot, but maybe one day I will give it a go, who knows?

Yup presses and bench are always the first thing to stall first. Keep goin though, until you stall. I'd say that you still have a few more cycles until that happens though!

Zorachus
08-17-2010, 04:12 PM
Tuesday Workout-A; Squat Day
08/17/10

MONTH 10
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Squats - 1rep max is 260
90lbs x 8 warmup
170lbs x 5
195lbs x 5
220lbs x 5+ ( did 8 )

-Squat: 5 x 10 x 50% = Up weight Month-11
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Leg Curls = Up weight Month-11
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

Zorachus
08-17-2010, 04:55 PM
I am walking like I just got off a horse after that Squat session :drooling:

Zorachus
08-18-2010, 03:39 PM
Plan to switch it up just a bit. I prefer to get the 4 main lifts in all in one week, but only working out three days a week and on a strict schedule.

Sunday = Deadlift 5/3/1 + OH press 5/3/1.....OH press 4 x 10 @ 50%.....Chinups 5 x 10.....

Wednesday = Squats 5/3/1.....Squats 4 x 10 @ 50%.....Leg Curls 5 x 10.....

Thursday = Bench Press 5/3/1.....Bench 4 x 10 @ 50%.....Rows 5 x 10.....Barbell Curls HTC-12 Method

Zorachus
08-19-2010, 07:13 AM
Thursday Workout-B; Bench Press Day
08/19/10

MONTH 10
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Barbell Bench Press - 1rep max is 210
Bar x 8 warmup
100lbs x 3 warmup
140lbs x 5
160lbs x 5
180lbs x 5

- Barbell Bench Press = 4 x 10 x 50%; Control nice and slow + Up weight Month-12
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10

- Dumbbell Row's = Up weight Month-11
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10

- Barbell Curls = Up weight 5lbs each lift Month-11
Bar x 6
30lbs x 6
50lbs x 6
70-lbs x 6 +2+2+2

Off Road
08-19-2010, 08:04 AM
I like the addition of the HCT-12 curls.

Zorachus
08-19-2010, 08:55 AM
I like the addition of the HCT-12 curls.


Thanks.

What is your opinion on changing the reps on accessory lifts ? I have seen the Body Builder 5/3/1 shows instead of doing a strict 5x10@50%, instead do like 4 sets 10-20, meaning like 1x20, 1x16, 1x12, 1x8, or something like that ? But keep the same weight on the bar the whole time, but maybe not 50% of the 1RM, slightly less, what is your opinion ?

A few years ago, when I got back into weight lifting, I did "The Omega Project", and that was all about high reps, down to low reps on each exercise, and I made nice gains on that. But then again being new to lifting at the time, I would have made gains on any program most likely.

Off Road
08-19-2010, 01:06 PM
I like simple better than complex. It all comes down to building strength, so they both can work. I just don't want to have to think that hard, just lift hard.

If the reps are all over the place, it becomes hard to track progress and know when you are gaining. That's why I like sets accross, if you get 'em, move up. Simple.

Zorachus
08-19-2010, 04:39 PM
I like simple better than complex. It all comes down to building strength, so they both can work. I just don't want to have to think that hard, just lift hard.

If the reps are all over the place, it becomes hard to track progress and know when you are gaining. That's why I like sets accross, if you get 'em, move up. Simple.


I agree, and you would know better Off Road. I do like the simplicity of the BBB method, doing the 5x10@50% is fool proof and easy to track, and I just add weight to the bar every month on those accessorizes too, only 5lbs per month, but still that should make my body grow too, always adding weight to the bar.

So doing 20 or 15 or 10 reps per set on Accessories doesn't really matter at the end of day right ? Just ****ing lift some weight and make it a little heavier each month or so and you get bigger ? Well eating properly too is also very important I understand.

So I will just stick with the 5x10 BBB style for a long while until I am sick of it next year maybe ? And I like the little added HTC-12 at the end

Off Road
08-19-2010, 04:46 PM
I Just ****ing lift some weight and make it a little heavier each month or so and you get bigger ?

As long as it's heavy enough to get you close to failure, and the volume is limited to something you can recover from in time, you are good to go.

Zorachus
08-19-2010, 05:32 PM
Gonna cut down on the volume just a tad. Instead of doing 5 x 10 @ 50%, will just do 4x10. The 5 sets are just brutal and kicking me square in the nuts. Even the 4th sets I barely get that 10th rep in, and I try to keep the lifts controlled and slow, with perfect form, but by the 5th set I am jerking the bar all over the place, not even getting 8reps in. Plus I really feel it the muscle soreness on the 2nd day after lifting

I worry about over training or burn out.

SCmmaFAN
08-19-2010, 06:24 PM
Plan to switch it up just a bit. I prefer to get the 4 main lifts in all in one week, but only working out three days a week and on a strict schedule.

Sunday = Deadlift 5/3/1 + OH press 5/3/1.....OH press 4 x 10 @ 50%.....Chinups 5 x 10.....

Wednesday = Squats 5/3/1.....Squats 4 x 10 @ 50%.....Leg Curls 5 x 10.....

Thursday = Bench Press 5/3/1.....Bench 4 x 10 @ 50%.....Rows 5 x 10.....Barbell Curls HTC-12 Method

That's a good idea! :)

Zorachus
08-21-2010, 11:19 AM
Saturday: Workout-A+B; OH Press + Deadlift Day
08/21/10

MONTH 10
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Barbell OH Press - 1rep max is 145
Bar x 5 warmup
100lbs x 3
115lbs x 3
130lbs x 3+ ( did 4 )

- Overhead Barbell Press: 4 x 10 x 50% = Up weight in Month-11
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- 5/3/1 Deadlift - 1rep max is 250
Bar x 5 warmup
100lbs x 5 warmup
175lbs x 3
200lbs x 3
225lbs x 3+

- Chin Up: 5 sets to failure = Month-11 go to 7reps
5 x 6 only for now
5 x 6
5 x 6
5 x 6
5 x 6

- Dumbbell Side Laterals = Up weight Month-12
12lbs x 6
15lbs x 6
20lbs x 6
25lbs x 6+2+2+2

ELmx479
08-22-2010, 01:34 PM
Looks like a solid session, I would suggest putting the OH Press before the deads.

Zorachus
08-22-2010, 04:28 PM
Looks like a solid session, I would suggest putting the OH Press before the deads.

Thanks for advice. Would you recommend both OH Press sessions I do before Deads or just the 5/3/1 OH Press followed by Deadlift then the OH Press accessory ?

Off Road
08-22-2010, 06:27 PM
I agree. Don't want to press overhead with a weak back.

Zorachus
08-23-2010, 08:48 AM
Monday Workout-C; Squat Day
08/23/10

MONTH 10
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Squats - 1rep max is 260
90lbs x 5 warmup
180lbs x 3
210lbs x 3
235lbs x 3+ ( did 7 )

-Squat: 5 x 10 x 50% = Up weight Month-11
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Leg Curls = Up weight Month-11
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Tricep Pushdowns = Up last weight Month-12
35lbs x 6
50lbs x 6
65lbs x 6
80lbs x 6+2+2+2

Zorachus
08-23-2010, 04:16 PM
Legs feel like jelly after this workout today, but good PB&J jelly :evillaugh:

Zorachus
08-25-2010, 08:10 AM
Wednesday Workout-D; Bench Press Day
08/25/10

MONTH 10
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Barbell Bench Press - 1rep max is 210
Bar x 8 warmup
100lbs x 5 warmup
150lbs x 3
170lbs x 3
190lbs x 3+

- Barbell Bench Press = 5 x 10 x 50%; Control nice and slow + Up weight Month-12
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10

- Dumbbell Row's = Up weight Month-11
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10

- Barbell Curls = Up weight 5lbs Month-11
20lbs x 6
30lbs x 6
50lbs x 6
70lbs x 6 +2+2+2

- Dumbbell Preacher Curls
10lbs x 6
15lbs x 6
25lbs x 6
35lbs x 6+2+2+2

Off Road
08-25-2010, 08:37 AM
Really like those squats the other day.

teeroy
08-25-2010, 02:01 PM
Looking great in here! I'll be tracking. I'm 36 as well and just started 5/3/1. Been off of lifting for 4 months so starting low. I'm doing BBB too. How are you doing on recovery with the volume? Too early for me to tell as I just started this week but it seems like it is going to beat me up pretty good. My legs are still pretty sore from Monday's squatting.

Zorachus
08-25-2010, 05:25 PM
Looking great in here! I'll be tracking. I'm 36 as well and just started 5/3/1. Been off of lifting for 4 months so starting low. I'm doing BBB too. How are you doing on recovery with the volume? Too early for me to tell as I just started this week but it seems like it is going to beat me up pretty good. My legs are still pretty sore from Monday's squatting.

Yeah the BBB method is awesome, but the 5 x 10 sets can be pretty brutal. I had to cut back some of the lifts to just 4 x 10, because I couldn't even do 5 x 7 or 8 reps that last set, and really felt it for like 2 days. Was afraid it was a bit too much volume, plus I do an HTC-12 exercise at the end of each workout, so I get extra volume there too.

But the BBB style is stupid proof for me, just do 50% of your 1RM, 5 times of 10reps, pretty simple to keep track of, and the weight goes up every month on leg workouts, and up every other month on bench and OH Press.

The 5/3/1 is a long haul to getting bigger and being in shape. This is not a magazine workout to get you ripped in 6 weeks and look like Arnold, LOL. This is the program you see good results in 6 months, and over time, 1 year later if you stick to the 5/3/1 guideline you should be getting bigger muscles, and in overall much better shape. Obviously the right diet and protein play a major role as well.

Zorachus
08-25-2010, 05:28 PM
Just took my first dose of Con-Cret and a bottle of ABB Adrenalyn Stack, and blasting the new Alice In Chains album, Lets lift some heavy iron :evillaugh:

Off Road
08-25-2010, 05:32 PM
Just wondering, why aren't you using Creatine 500 from At Large Nutrition? It's a better product and cheaper as far as I can tell.

Zorachus
08-25-2010, 05:53 PM
I did make some At Large purchases this year. They make great products, but for me was the timing and shipments seems to take 8 days or so. I am the type of guy I order stuff way too late, or when I am just about out of it, where I need it the next workout day or so.

So I went back to my ON's products, their all natural whey for daily protein and Hydro Whey for post workout. If AtLarge could get me my order in 2 days or so, no problem, and no offense to those great guys running it, just the 3 orders I placed took a solid week +, I don't have the time to wait like that.

teeroy
08-25-2010, 07:40 PM
Anyone else get bloody shins doing heavy Deadlifts ? I let the bar come down too close to legs sometimes :evillaugh:

Wow this deadlift session on week 1 with heavier weight sure kicked my dick in the dirt. :drooling:

Cut up a two liter bottle and stick it under your socks as a guard. Saved me from bloody shins.

Zorachus
08-28-2010, 08:21 AM
Saturday: Workout-A+B; OH Press + Deadlift Day
08/28/10

MONTH 10
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Barbell OH Press - 1rep max is 145
Bar x 5 warmup
50lbs x 5 warmup
110lbs x 5
125lbs x 3
140lbs x 1+

- Overhead Barbell Press: 5 x 10 x 50% = Up weight in Month-11
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- 5/3/1 Deadlift - 1rep max is 250
Bar x 5 warmup
100lbs x 5 warmup
185lbs x 5
215lbs x 3
235lbs x 1+

- Chin Up: 5 sets to failure = Month-11 go to 7reps
5 x 6 only for now
5 x 6
5 x 6
5 x 6
5 x 6

- - Triceps Pushdowns = Up weight in Month-11
50lbs x 20
50lbs x 16
50lbs x 12
50lbs x 14
50lbs x 10

Off Road
08-28-2010, 08:51 AM
Nice job. How did you like combining those two days?

Zorachus
08-28-2010, 12:16 PM
Pushing up that kind of weight for me on OH Press is tough work, just setting up the bar on those those last 2 sets was scary. Getting the bar off my lap and in position is hard to do. Might need to go the the machine on heavier weight ?

I think for Bench and OH press 5/3/1 sets will move to my "Powertec Leverage Workbench" I bought it like two years ago, and lately just use it for cable pull accessory lifts, it is safer, and for me at least the weight is really starting to get heavy, hard to push many more reps on last sets 3rd week.

SCmmaFAN
08-29-2010, 12:01 PM
Pushing up that kind of weight for me on OH Press is tough work, just setting up the bar on those those last 2 sets was scary. Getting the bar off my lap and in position is hard to do. Might need to go the the machine on heavier weight ?

I think for Bench and OH press 5/3/1 sets will move to my "Powertec Leverage Workbench" I bought it like two years ago, and lately just use it for cable pull accessory lifts, it is safer, and for me at least the weight is really starting to get heavy, hard to push many more reps on last sets 3rd week.

On your OHP, are you power cleaning the bar to get it up to your shoulders?

Zorachus
08-29-2010, 08:37 PM
On your OHP, are you power cleaning the bar to get it up to your shoulders?

Yes. I workout out at home in Basement gym I put together. I don't have the time to go to the gym, having two young kids, and running my own business.

I have a nice Olympic bench setup that can hold 400lbs, It just the Bench. I have the bar and weights up to 360lbs worth. I have dumbbells from 10lbs - 60lbs going up every 5lbs. And then 3yrs ago bought this nice Powertec Leverage Workbench, but really don't use it much the last year, just for the accessory lifts, but am thinking of going back to it for just the heavy final sets.

brihead301
08-30-2010, 06:41 AM
I'm jealous of all you basement gym trainers!!! I'd love to have a basement to put a nice little home gym in.....maybe one day.

Oh well, at least for now I have hot chicks working at the gym I go to!

Zorachus
08-30-2010, 04:05 PM
Monday Workout-C; Squat Day
08/30/10

MONTH 10
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Squats - 1rep max is 260
90lbs x 5 warmup
195lbs x 5
220lbs x 3
245lbs x 1+ ( did 7 )

-Squat: 5 x 10 x 50% = Up weight Month-11
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Leg Curls = Up weight Month-11
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Weighted Situps 5 x10

Zorachus
08-30-2010, 05:16 PM
I'm jealous of all you basement gym trainers!!! I'd love to have a basement to put a nice little home gym in.....maybe one day.

Oh well, at least for now I have hot chicks working at the gym I go to!

I have hot chicks in my Basement too, my Wife.

Cmanuel
08-30-2010, 08:05 PM
loving the effort here. 5-3-1 is awesome!

Zorachus
09-01-2010, 04:39 PM
Wednesday Workout-D; Bench Press Day
09/01/10

MONTH 10
Week 3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Barbell Bench Press - 1rep max is 210
Bar x 10 warmup
100lbs x 5 warmup
160lbs x 5
180lbs x 3
200lbs x 1+ ( did 6 )

- Barbell Bench Press = 5 x 10 x 50%; Control nice and slow + Up weight Month-12
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10

- Dumbbell Row's = Up weight Month-11
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10
40lbs ea x 10

- Triceps Extensions = Up weight Month-11
25lbs x 20
25lbs x 16
25lbs x 12
25lbs x 14
25lbs x 10

Zorachus
09-01-2010, 04:51 PM
What is everyone's opinion of this Accessory method ?

The Periodization Bible

This option is based on an article written by Dave Tate called "The Periodization Bible, Part 1". If you havent read it yet, go do so now.

Basically, it takes the Westside approach to lifting, throws out everything about max effort and conjugate method and all that, and just leaves the method for doing accessory work. It says that you should determine your accessory work based on the most frequently-taxed muscles that are used during that exercise. It looks something like this:

Military Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)

Deadlift (5/3/1)
• Hamstrings – 5 sets of 10-20 reps (Leg Curls, Glute-Ham Raise)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

Bench Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)

Squat (5/3/1)
• Low Back – 5 sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)

You can change exercises however you see fit, but note that this won’t make or break your program. One thing that you need to remember is that the accessory work it meant to supplement and strengthen the main movement, not detract from it. If you're continually increasing your weight on shoulder presses, but your military press or bench press arent going up, it might be prudent to consider tapering back on the accessory work, or consider changing your accessory routine entirely.

Zorachus
09-01-2010, 06:20 PM
On my Bench press 5/3/1 today, I went back to my "Powertec Leverage Workbench", so the weight for some reason did not feel as heavy as using the Olympic bench, but this is much safer.

The Powertec Bench still uses free weights you have to stack on, there are no pulleys or cables, but for some reason the 200lbs of Olympic plates on the Powertec do not feel the same as plates on the free bar ?

geordie1986
09-02-2010, 03:17 AM
looking good in here man. Why are you thinking of changing from boring but big or do you just fancy a change? Im not too sure what a powertec bench is but is it not lighter beacuse it uses a lever and not a free bar.

Zorachus
09-02-2010, 10:26 AM
looking good in here man. Why are you thinking of changing from boring but big or do you just fancy a change? Im not too sure what a powertec bench is but is it not lighter beacuse it uses a lever and not a free bar.

yes it uses a lever, so maybe that is why the weight feels easier to push ? I need to figure a formula on what the weight equals to Olympic free bar ? Because I was able to push that 200lb Bench weight much easier, that I know I could with the free bar. With free bar be lucky to get 2, but it is dangerous to push such heavy and low reps alone.

Off Road
09-02-2010, 01:14 PM
For assistance lifts...the routine you can stick with is going to be the best one.

brihead301
09-02-2010, 02:20 PM
Yes, agreed with Off Road....consistency is key....whatever you can stick with, and it allows you to continuously make progress with is going to be the ideal program!

Cute comment about your wife too! haha.

Zorachus
09-02-2010, 03:41 PM
I am enjoying the BBB method the best for accessory right now. It is straight forward and gives good volume plus weight will go up each month or two steadily.

SCmmaFAN
09-02-2010, 07:50 PM
For assistance lifts...the routine you can stick with is going to be the best one.

Lots of wisdom in that statement.

Zorachus
09-04-2010, 12:04 PM
Saturday: Workout-A+B; OH Press + Deadlift Day
09/04/10

MONTH 10
Week 4-DELOAD 40%x5, 50%x5, 60%x5

DELOAD = 4 sets Assistance not 5

- 5/3/1 Barbell OH Press - 1rep max is 145
60lbs x 5
75lbs x 5
90lbs x 5

- Overhead Barbell Press: 3 x 10 x 40% = Up weight in Month-11
60lbs x 10
60lbs x 10
60lbs x 10

- 5/3/1 Deadlift - 1rep max is 250
100lbs x 5
125lbs x 5
150lbs x 5

- Chin Up: 3 sets to failure = Month-11 go to 7reps
5 x 6 only for now
5 x 6
5 x 6

- Triceps Pushdowns = Up weight in Month-11
50lbs x 20
50lbs x 16
50lbs x 12
50lbs x 14
50lbs x 10

Zorachus
09-04-2010, 01:21 PM
I need this deload. The last couple of months been really feeling it after the heavy week of Wave 3. The deload comes at the right time.

Off Road
09-04-2010, 02:37 PM
Enjoy the needed rest. One thing I've done differently than Wendler suggest for deloads, I use the 40-50-60 percents but do sets of 10 reps with them. I got the idea from HCT-12 and I like it.

Zorachus
09-04-2010, 02:54 PM
Enjoy the needed rest. One thing I've done differently than Wendler suggest for deloads, I use the 40-50-60 percents but do sets of 10 reps with them. I got the idea from HCT-12 and I like it.


Thanks for the idea, then do you still do the 5x10 @ 50% too or no ?

Off Road
09-04-2010, 04:11 PM
No, too much volume for a deload week.

Zorachus
09-06-2010, 05:01 PM
Monday Workout-C; Squat Day
09/06/10

MONTH 10
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 Squats - 1rep max is 260
105lbs x 10
130lbs x 10
155lbs x 10

- Weighted Situps 5 x10

Zorachus
09-06-2010, 05:02 PM
Had a long weekend with friends and family :) Good barbecues and drinking pale ales, thank God this is a deload week, and I kept it easy.

Off Road
09-06-2010, 05:18 PM
I'm getting ready to fire up the BBQ too.

SCmmaFAN
09-06-2010, 06:44 PM
What timing!!! BBQ, pale ales and a deload week!

Zorachus
09-09-2010, 07:33 PM
Wednesday Workout-D; Bench Press Day
09/08/10

MONTH 10
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 Barbell Bench Press - 1rep max is 210
85lbs x 5
105lbs x 5
125lbs x 5

- Barbell Bench Press = 3 x 10 x 40%; Control nice and slow + Up weight Month-12
85lbs x 10
85lbs x 10
85lbs x 10

- Dumbbell Row's = Up weight Month-11
35lbs ea x 10
35lbs ea x 10
35lbs ea x 10

Zorachus
09-11-2010, 07:54 AM
Saturday: Workout-A+B; OH Press + Deadlift Day
09/11/10

MONTH 11
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 OH Press Using Powertec Workbench- 1rep max is 150
50lbs x 8 warmup
100lbs x 5
115lbs x 5
130lbs x 5 ( did 8 )

- Overhead Barbell Press: BBB; = Up weight in Month-13
60lbs x 12 @ 40%
75lbs x 10 @ 50%
75lbs x 10 @ 50%
75lbs x 10 @ 50%
90lbs x 10 @ 60%

- 5/3/1 Deadlift - 1rep max is 260
100lbs x 8 warmup
170lbs x 5
195lbs x 5
220lbs x 5

- Chin Up: 5 sets to failure = Month-12 go to 8reps
5 x 7
5 x 7
5 x 7
5 x 7
5 x 7

- Barbell Curls
40lbs x 12
40lbs x 10
40lbs x 8

Off Road
09-11-2010, 07:56 AM
Nice start. Do you feel refreshed after the deload?

Zorachus
09-11-2010, 08:17 AM
Nice start. Do you feel refreshed after the deload?

Oh yeah, but the volume on this sure made me sweat and feel like a marathon, but in a good way :evillaugh: I have to admit I love the BBB method of 5/3/1 is easy to follow month after month, and give great volume. I can see staying on this for years.

Ok off to my Son's Baptism today at 150yr old church in Chicago, then big party at my house.

Zorachus
09-13-2010, 07:48 PM
Monday Workout-C; Squat Day
09/13/10

MONTH 11
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
90lbs x 8 warmup
175lbs x 5
200lbs x 5
230lbs x 5 ( did 6 )

-Squat: 5 x 10 x 50% = Up weight Month-13
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10

- Leg Curls = Up weight Month-12
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Weighted Situps
5 x10

Off Road
09-13-2010, 09:57 PM
Congrats on the baptism and the 6 reps.

Zorachus
09-15-2010, 04:23 PM
Going to shake up my accessories a little different. Was reading an article on Dwayne Johnson "the Rock" and he does the main heavy compound lifts first with low reps sort of like 5/3/1, but then does a 15.12.12.10 accessory lift after, let me try that out for a month or two see how I like it. Always liked the high rep sets after the low heavy main lift.

Zorachus
09-15-2010, 04:28 PM
Wednesday Workout-D; Bench Press Day
09/15/10

MONTH 11
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Bench Press Using Powertec Workbench - 1rep max is 215
Bar x 10 warmup
140lbs x 5
160lbs x 5
185lbs x 5 ( did 7 )

- Barbell Bench Press; BBB = Control nice and slow + Up weight Month-12
85lbs x 12 @ 40% max
105lbs x 10 @ 50%
105lbs x 10 @ 50%
105lbs x 10 @ 50%
130lbs x 8 @ 60%

- Dumbbell Row's = Up weight Month-13
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10

- Tricep Pushdowns = Up weight 5lbs Month-12
50lbs x 20
50lbs x 15
50lbs x 10

Zorachus
09-15-2010, 05:37 PM
The dumbbell rows were tough today, just bumped them up another 5lbs, that 5th set was taxing :evillaugh: The last few reps on that final set put some extra hair on my balls. :drooling:

SCmmaFAN
09-16-2010, 07:44 AM
Nice bench press session!

geordie1986
09-16-2010, 02:08 PM
looking good in here man, way to go on the bench. Be interested to hear what you think of the high rep accesories once youve added them, good luck with it.

Zorachus
09-18-2010, 11:41 AM
Saturday: Workout-A+B; OH Press + Deadlift Day
09/12/10

MONTH 11
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 OH Press Using Powertec Workbench - 1rep max is 150
50lbs x 5 warmup
105lbs x 3
120lbs x 3
135lbs x 3 ( did 7 )

- Overhead Barbell Press; BBB = Up weight in Month-13
90lbs x 8 @ 60% of max
75lbs x 10 @ 50%
75lbs x 10 @ 50%
75lbs x 10 @ 50%
60lbs x 12 @ 40%

- 5/3/1 Deadlift - 1rep max is 260
100lbs x 5 warmup
180lbs x 3
210lbs x 3
235lbs x 3

- Chin Up: 5 sets to failure = Month-12 go to 8reps
5 x 7
5 x Failure
5 x F
5 x F
5 x F

- Barbell Curls = Up weight Month-12
40lbs x 12
40lbs x 10
40lbs x 8

Off Road
09-19-2010, 07:54 AM
7 reps is solid at that weight.

Zorachus
09-19-2010, 12:07 PM
7 reps is solid at that weight.

Thanks, but...I am now using my Powertec Workbench for my 5/3/1 lifts due to safety.

The Bench, Squat and OH press were getting dangerously heavy on the final sets, and I workout alone in my home built Basement Gym. I have a good Olympic weight bench for Barbell exercises, I have million dumbbells from 10lbs up to 70lbs, and then 2yrs ago I bought this nice "Powertec Workbench" which uses free weights, all Olympic style weights sames as my barbell, but it uses a "leverage" style system, so the bar can't come down to crush me.

So the weight does not feel quite as heavy right now as true free a barbell would, but it's close, but I think the leverage system takes a few % off somehow. In time over next few months it will feel just as heavy, and this way I can keep progressing month after month without worry of a major injury. So for now it might be a little easier for me, But I am ok with that, instead of killing myself.

All my other exercises after the main 5.3.1 stuff is back to free Barbell and Dumbbell weights.

Zorachus
09-20-2010, 04:29 PM
Monday Workout-C; Squat Day
09/20/10

MONTH 11
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
90lbs x 5 warmup
190lbs x 3
215lbs x 3
245lbs x 3 ( did 5 )

-Squat: BBB = Up weight Month-13
160lbs x 8 @ 60% of Max
135lbs x 10 @ 50%
135lbs x 10 @ 50%
135lbs x 10 @ 50%
110lbs x 12 @ 40%

- Leg Curls = Up weight Month-12
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Weighted Situps
5 x10

teeroy
09-20-2010, 10:59 PM
Thanks, but...I am now using my Powertec Workbench for my 5/3/1 lifts due to safety.

The Bench, Squat and OH press were getting dangerously heavy on the final sets, and I workout alone in my home built Basement Gym. I have a good Olympic weight bench for Barbell exercises, I have million dumbbells from 10lbs up to 70lbs, and then 2yrs ago I bought this nice "Powertec Workbench" which uses free weights, all Olympic style weights sames as my barbell, but it uses a "leverage" style system, so the bar can't come down to crush me.

So the weight does not feel quite as heavy right now as true free a barbell would, but it's close, but I think the leverage system takes a few % off somehow. In time over next few months it will feel just as heavy, and this way I can keep progressing month after month without worry of a major injury. So for now it might be a little easier for me, But I am ok with that, instead of killing myself.

All my other exercises after the main 5.3.1 stuff is back to free Barbell and Dumbbell weights.

If you have the room for it, keep an eye out on craigs list for a full power rack. I checked every day for 4 months until I found one for $200. One of the best purchases I ever made.

I like the 40%/50%/60% twist on the BBB. Great job on all the PR's in here!

Cmanuel
09-20-2010, 11:07 PM
I second the idea to look out for a power rack. If you get one with pin spotters then you should have no issue. I'm going on 3 years workout out alone by myself and I've always used power racks. When properly set, pins provide allll the protection you will ever need. And the results will be much better than your leverage system.

Off Road
09-21-2010, 07:11 AM
I agree...a cage is a worthwhile investment for the long term.
I like that squat workout too. Things are going well.

Zorachus
09-21-2010, 09:00 AM
Thanks for the comments, I appreciate. I will look for a Power Rack Cage. Until I find a nice used one, will have to stick with my Workbench for now.

Hopefully that does not limit my growth to much ? But it does allow me to push a few more reps.

Cmanuel
09-21-2010, 09:40 AM
Thanks for the comments, I appreciate. I will look for a Power Rack Cage. Until I find a nice used one, will have to stick with my Workbench for now.

Hopefully that does not limit my growth to much ? But it does allow me to push a few more reps.

A rack and a barbell will do wonders for your growth, definitely moreso than machines. But at least you are doing something vs. sitting on your ass

Zorachus
09-21-2010, 10:15 AM
A rack and a barbell will do wonders for your growth, definitely moreso than machines. But at least you are doing something vs. sitting on your ass

I agree, all free weights are hands down the best. But all my other lifts besides the 5/3/1 are done with barbells and dumbbells, and I do my Week 1 + Deload with the free weights too, it is just weeks 2 + 3 I do with the Powertec Leverage Workbench, for safety.

But the Powertec Bench does use Olympic free wights, no cables or pulleys. So no, it's not as good as Barbell, but it is also NOT a machine, it falls in the middle.

I will find a Rack on Craigslist in Chicago for sure, in the next month or so.

Zorachus
09-22-2010, 04:24 PM
Wednesday Workout-D; Bench Press Day
09/22/10

MONTH 11
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Bench Press Using Powertec Workbench - 1rep max is 215
Bar x 8 warmup
150lbs x 3
170lbs x 3
195lbs x 3

- Barbell Bench Press; BBB = Control nice and slow + Up weight Month-12
130lbs x 8 @ 60% Max
105lbs x 10 @ 50%
105lbs x 10 @ 50%
105lbs x 10 @ 50%
85lbs x 12 @ 40% max

- Dumbbell Row's = Up weight Month-13
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10

- Tricep Pushdowns = Up weight 5lbs Month-12
50lbs x 20
50lbs x 15
50lbs x 10

Cmanuel
09-22-2010, 04:37 PM
But the Powertec Bench does use Olympic free wights, no cables or pulleys. So no, it's not as good as Barbell, but it is also NOT a machine, it falls in the middle.

Gonna be blunt here. But this is 5/3/1 bro tough love here...

Machines = any piece of equipment, regardless of how it is weighted, that restricts movements to a single motion. By your reasoning, you are saying that the smith machine is not a machine...

When looking for a rack, try to find one with at least 1" spacing between pin heights, a chin bar.
Here's a good buying guide. http://stronglifts.com/power-rack-buyers-guide-gym-equipment/
For what its worth, i've lifted out of a powertec rack before, and was amazed that they only cost about $350 shipped.

Zorachus
09-22-2010, 05:06 PM
We gonna pump you up...slaps hands together :)

I went back to the barbell free weights on the 5/3/1 Bench, and kicked some ass. I am a big Bruce Lee fan, just got into a mood and mentally prepared myself for heavy lifting, and was grunting like a tiger how Bruce used too. :evillaugh:

Surprised myself, those 3 reps at 195 were easier than expected, could have gone a couple more, but got scared with no spotter, so kept it to the required amount.

For all you guys 195lbs is feather weight nothing, but for me I was never able to bench anywhere near 200lbs before. I am 37yrs old weigh 185lbs, 5'11", and proud to say can finally hit the 200 mark, free weight barbell solo. Looking forward to lifting 250lbs next year

Zorachus
09-22-2010, 05:45 PM
Gonna be blunt here. But this is 5/3/1 bro tough love here...

Machines = any piece of equipment, regardless of how it is weighted, that restricts movements to a single motion. By your reasoning, you are saying that the smith machine is not a machine...

When looking for a rack, try to find one with at least 1" spacing between pin heights, a chin bar.
Here's a good buying guide. http://stronglifts.com/power-rack-buyers-guide-gym-equipment/
For what its worth, i've lifted out of a powertec rack before, and was amazed that they only cost about $350 shipped.


Listen, I totally agree all the way that free weights are hands down the best, no arguing that with me.

I have been on the 5/3/1 for 11 months now, for the last 10 months every lift was free barbell weights on the 5/3/1, and ALL my accessories have always been dumbbells or barbells. But on this 11th month, was the first time the heavy sets on the 5/3/1 got a little scary to be lifting solo with no spotter, so I moved to my Powertec Bench for safety.

Right now don't have the spare $400 to spend on a Power Rack, but in the next month or so I will for sure. I like the Powertec brand, so looking to get their Rack. But in the mean time for just 1 or 2 months worth of 5/3/1, the Leverage system will have to do.

SCmmaFAN
09-22-2010, 06:19 PM
I know what you mean. I quit lifting once before because I got caught under the bar bench pressing not once but twice and it wasn't fun. When and where I was lifting there weren't any spotters available. I mean being caught under almost 300# is not what I call a good time and I ended up quitting because of it. If you fear for your safety then the leverage system will have to do.

Whenever you can afford it I would take a look at this rack.

http://www.amazon.com/Powerline-PPR200X-PowerLine-Power-Rack/dp/B000VLRVSC/ref=pd_sbs_sg_6

You can get it from Jesup Gym in Iowa for under $299 shipped on eBay or Sam's Club cheaper than that price too. I have this power rack and I think it is great. It's not for the heavy-serious-powerlifter but for most of us lifters with average genetics it's great. I know several folks here that use this power rack.

BTW: Good squatting on Monday.

ELmx479
09-22-2010, 06:44 PM
Nice benching, glad things are going well for you. I agree on the PowerTec stuff, I love it. I have the rack that came with a pull up bar and dip bars. I will post a pic of it when I get a chance. Also, I would suggest ramping down in weight after bench instead of dropping down and working back up. Example: 195x3, 155x8, 135x10, 115x12, 100x15.

Zorachus
09-22-2010, 07:03 PM
Nice benching, glad things are going well for you. I agree on the PowerTec stuff, I love it. I have the rack that came with a pull up bar and dip bars. I will post a pic of it when I get a chance. Also, I would suggest ramping down in weight after bench instead of dropping down and working back up. Example: 195x3, 155x8, 135x10, 115x12, 100x15.

hmm...that is interesting idea of ramping down in weight for the sets after my main 5/3/1.

So do like 130lbs x 8, then 105 lbs x 10, then the 85lbs x 12. I like that.

ELmx479
09-22-2010, 10:26 PM
hmm...that is interesting idea of ramping down in weight for the sets after my main 5/3/1.

So do like 130lbs x 8, then 105 lbs x 10, then the 85lbs x 12. I like that.

Well, it does not have to be exact percentages. Jim gives an example of this in the book in the BBB section.
Have you ever thought about doing some DB work instead of all barbell? Try out some low incline DB presses after your bench and some seated DB presses after your OH Press. That would be something different for you and will hit a few area's a bit different. Keep up the good work!

Zorachus
09-25-2010, 07:19 AM
Saturday: Workout-A+B; OH Press + Deadlift Day
09/25/10

MONTH 11
Week 3 – 75%x5, 85%x3, 95%x1

- 5/3/1 OH Press Using Powertec Workbench - 1rep max is 150
50lbs x 5 warmup
110lbs x 5
130lbs x 3
145lbs x 1 ( did 5 )

- Overhead Barbell Press; BBB = Up weight in Month-13
90lbs x 8 @ 60% of max
75lbs x 10 @ 50%
75lbs x 10 @ 50%
75lbs x 10 @ 50%
60lbs x 12 @ 40%

- Chin Up: 5 sets to failure = Month-12 go to 8reps
5 x 7
5 x Failure
5 x F
5 x F
5 x F

- Deadlift - 1rep max is 260
105lbs x 8 @ 40%
130lbs x 6 @ 50%
130lbs x 6 @ 50%
130lbs x 6 @ 50%
155lbs x 4 @ 60%

- Barbell Curls = Up weight Month-12
40lbs x 12
40lbs x 10
40lbs x 8

ELmx479
09-25-2010, 08:04 AM
Big workout, nice job. Numbers are looking pretty damn good. Here is a pic of my powertec rack. I believe it was around 480 shipped. After 2 years of use it only cost me like $1.50 per workout.

http://i236.photobucket.com/albums/ff299/ERL05Nismo/vids216001.jpg

Zorachus
09-25-2010, 11:57 AM
Big workout, nice job. Numbers are looking pretty damn good. Here is a pic of my powertec rack. I believe it was around 480 shipped. After 2 years of use it only cost me like $1.50 per workout.



That is a very nice setup you have :) I will go for something like that too, I like the Powertec brand rack.

I really it need for the OH press too, I know I can lift the heavy sets, but right now with no rack it is very difficult to get that heavy weight setup to start, right now I have to lift it off the ground, onto my lap, and then powerlift it up into place over my head, which is a bitch, and can get me injured almost doing that move, so I use my Powertec Workbench to do OH Press for weeks 2 + 3.


Question for OH Press on racks. Lets say your pushing your heaviest set of the month, and it is killer heavy for you, what if you can't get another rep up fully, and it is going to come down, where are the holders set ? Do you have 2 sets of barbell holders ? One for lifting it off from high to start, and another lower for safety ?

SCmmaFAN
09-25-2010, 12:53 PM
...

Question for OH Press on racks. Lets say your pushing your heaviest set of the month, and it is killer heavy for you, what if you can't get another rep up fully, and it is going to come down, where are the holders set ? Do you have 2 sets of barbell holders ? One for lifting it off from high to start, and another lower for safety ?

In ELmx479's setup (and most others), you already have the low side set up on the outside with the bottom safety bar with the spotting bars extending out on the front. You could then take the ones on the inside used for squats and just move them to the outside if you wanted a higher, second set. Another option is to buy an additional set of spotting bars.

ELmx479
09-25-2010, 01:28 PM
That is a very nice setup you have :) I will go for something like that too, I like the Powertec brand rack.

I really it need for the OH press too, I know I can lift the heavy sets, but right now with no rack it is very difficult to get that heavy weight setup to start, right now I have to lift it off the ground, onto my lap, and then powerlift it up into place over my head, which is a bitch, and can get me injured almost doing that move, so I use my Powertec Workbench to do OH Press for weeks 2 + 3.


Question for OH Press on racks. Lets say your pushing your heaviest set of the month, and it is killer heavy for you, what if you can't get another rep up fully, and it is going to come down, where are the holders set ? Do you have 2 sets of barbell holders ? One for lifting it off from high to start, and another lower for safety ?

For OH Press you just set the J Hooks on the outside of the rack so the bar is mid chest level, grip the bar, unrack it, take a step back and do your set. If you get half way up and stall on your last rep you just lower the bar back down to the starting position, take a step forward and rack the bar.

http://www.youtube.com/watch?v=Ae0Ya0s5pR4

Off Road
09-26-2010, 07:48 AM
Very BIG workout yesterday...nice job.

El...I'm jealous of your home gym, it's beautiful.

teeroy
09-26-2010, 08:26 AM
Very BIG workout yesterday...nice job.

El...I'm jealous of your home gym, it's beautiful.

I agree. That is a sweet setup.

I do the same al El, if I can't get that last rep up just bring it down and take the step forward and rack it. Once you get it back down to your chest it doesn't feel heavy anymore so it is easy to step it forward and rack it.

Zorachus
09-29-2010, 06:22 PM
I was very busy with my business beginning of this week, and watching kids as soon as I got home. So missed my Squat day :( Try to make it up tomorrow, but will stay on schedule for Wednesday's workout.

Zorachus
09-29-2010, 06:24 PM
Wednesday Workout-D; Bench Press Day
09/29/10

MONTH 11
Week 3 – 75%x5, 85%x3, 95%x1

- 5/3/1 Bench Press Using Powertec Workbench - 1rep max is 215
Bar x 8 warmup
160lbs x 5
185lbs x 3
205lbs x 1

- Barbell Bench Press; BBB = Control nice and slow + Up weight Month-12
130lbs x 8 @ 60% Max
105lbs x 10 @ 50%
105lbs x 10 @ 50%
105lbs x 10 @ 50%
85lbs x 12 @ 40% max

- Dumbbell Row's = Up weight Month-13
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10

- Tricep Pushdowns = Up weight 5lbs Month-12
50lbs x 20
50lbs x 15
50lbs x 10

Zorachus
09-29-2010, 06:53 PM
I used the free weights again on Bench, except the very last heavy set, had to use Powertec Bench. I am upset because I know I can lift the 205lbs for reps finally, but with no one home right now = no spotter, just too worried getting stuck

teeroy
09-29-2010, 08:17 PM
Awesome benching, man!!

Zorachus
10-01-2010, 04:34 PM
Missed my SQUAT day earlier this week, too busy with my business, will fit it in now.

Zorachus
10-01-2010, 04:36 PM
Workout-C; Squat Day


MONTH 11
Week 3 – 75%x5, 85%x3, 95%x1

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
90lbs x 5 warmup
200lbs x 5
230lbs x 3
255lbs x 1 ( did 3 )

-Squat: BBB = Up weight Month-12
160lbs x 8 @ 60% of Max
135lbs x 10 @ 50%
135lbs x 10 @ 50%
135lbs x 10 @ 50%
110lbs x 12 @ 40%

Off Road
10-01-2010, 05:45 PM
Interesting way to do the BBB sets. How do you like it? It's cool the way everybody has their own twist to the 5/3/1 routines.

SCmmaFAN
10-02-2010, 10:42 AM
Nice squat session!

Zorachus
10-03-2010, 12:01 PM
Thank God, for the deload week. I feel extra tired this week.

Zorachus
10-03-2010, 12:05 PM
Saturday: Workout-A+B; OH Press + Deadlift Day
10/03/10

MONTH 11
Week 4-DELOAD 40%x5, 50%x5, 60%x5

DELOAD = 3 sets Assistance not 5

- 5/3/1 Barbell OH Press - 1rep max is 150
60lbs x 5
75lbs x 5
90lbs x 5

- Overhead Barbell Press: 3 x 10 x 50% = Up weight in Month-11
60lbs x 10 @ 40%
60lbs x 10 @ 40%
60lbs x 10 @ 40%

- Chin Up: Deload 3 sets to failure = Month-12 go to 8reps
5 x 7
5 x 6
5 x 5

- 5/3/1 Deadlift - 1rep max is 260
105lbs x 5
130lbs x 5
155lbs x 5

- Triceps Pushdowns
50lbs x 15
50lbs x 10

Zorachus
10-05-2010, 08:07 PM
Monday Workout-C; Squat Day

MONTH 11
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
110lbs x 5
135lbs x 5
160lbs x 5

-Squat: BBB = Up weight Month-12
110lbs x 10 @ 40%
110lbs x 10 @ 40%
110lbs x 10 @ 40%

Off Road
10-05-2010, 10:30 PM
Deload almost over...

brihead301
10-06-2010, 01:14 PM
You make me proud man! You've stuck with the program for a whole year now. So many people change programs constantly, and then wonder why they get sub-optimal results. Enjoy the remainder of your deload, and come back to tear it up some more!

Zorachus
10-07-2010, 06:49 PM
Wednesday Workout-D; Bench Press Day
10/07/10

MONTH 11
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 Bench Press Using Powertec Workbench - 1rep max is 215
85lbs x 5
110lbs x 5
130lbs x 5

- Barbell Bench Press; BBB = Control nice and slow + Up weight Month-12
85lbs x 10 @ 40%
85lbs x 10 @ 40%
85lbs x 10 @ 40%

- Dumbbell Row's = Up weight Month-13
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10

- Tricep Pushdowns = Up weight 5lbs Month-12
50lbs x 15
50lbs x 10

Off Road
10-07-2010, 08:57 PM
I was like WTF...and then I read "deload" :)
Enjoy the rest...

Zorachus
10-09-2010, 10:04 AM
Saturday: Workout-A+B; OH Press + Deadlift Day
10/09/10

MONTH 12
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 OH Press Using Powertec Workbench - 1rep max is 155
50lbs x 5 warmup = barbell
100lbs x 5 = barbell
115lbs x 5 = barbell
130lbs x 5 ( did 7 ) = Powertec

- Overhead Barbell Press; BBB = Up weight in Month-13
95lbs x 8 @ 60% of max
75lbs x 10 @ 50%
75lbs x 10 @ 50%
75lbs x 10 @ 50%
60lbs x 12 @ 40%

- Chin Up: 5 sets to failure = Month-13 go to 9reps
Body Weight x 8
BW x 7
BW x 6
BW x 5
BW x 4

- Deadlift - 1rep max is 270
110lbs x 10 @ 40%
135lbs x 8 @ 50%
135lbs x 8 @ 50%
160lbs x 5 @ 60%

- Barbell Curls = Up weight Month-13
40lbs x 12
40lbs x 10
40lbs x 8

Off Road
10-09-2010, 10:36 AM
Nice reps at that weight. Things are on the rise.

Zorachus
10-09-2010, 11:54 AM
Chin ups are a good measure how strong you are endurance wise too. It's easy doing one set of 10 reps. But going for a total of five sets of 10reps each, and doing each one with slow and perfect form, is actually pretty difficult, especially when you get to those 4th and 5th sets of them.

Zorachus
10-11-2010, 06:03 PM
Monday Workout-C; Squat Day
10/11/10

MONTH 12
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
90lbs x 5 warmup
180lbs x 5
210lbs x 5
240lbs x 5 ( did 6 )

-Squat: BBB = Up weight Month-13
170lbs x 8 @ 60% of Max
140lbs x 10 @ 50%
140lbs x 10 @ 50%
140lbs x 10 @ 50%
110lbs x 12 @ 40%

- Leg Curls / Sit up's = Up weight Month-13
70lbs x 10 + 10 sit ups
70lbs x 10 + 10 sit ups
70lbs x 10 + 10 sit ups
70lbs x 10 + 10 sit ups
70lbs x 10 + 10 sit ups

SCmmaFAN
10-11-2010, 07:04 PM
Deload is over! Good job on the extra squat rep.

Zorachus
10-13-2010, 05:05 PM
Wednesday Workout-D; Bench Press Day
10/13/10

MONTH 12
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Bench Press Using Powertec Workbench - 1rep max is 220
50lbs x 8 warmup
150lbs x 5
165lbs x 5
190lbs x 5

- Barbell Bench Press; BBB = Control nice and slow + Up weight Month-13
130lbs x 8 @ 60%
110lbs x 10 @ 50%
110lbs x 10 @ 50%
110lbs x 10 @ 50%
90lbs x 12 @ 40%

- Dumbbell Row's BBB style = Up weight Month-13
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10

Off Road
10-13-2010, 06:26 PM
Nice job on the last couple of sessions. Don't you love how the little gains keep adding up?

Zorachus
10-16-2010, 10:33 AM
Saturday: Workout-A+B; OH Press + Deadlift Day
10/16/10

MONTH 12
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 OH Press Using Powertec Workbench - 1rep max is 155
50lbs x 5 warmup = barbell
110lbs x 3 = barbell
125lbs x 3 = barbell
140lbs x 3 ( did 6 ) = Powertec

- Overhead Barbell Press; BBB = Up weight in Month-13
95lbs x 8 @ 60% of max
75lbs x 10 @ 50%
75lbs x 10 @ 50%
75lbs x 10 @ 50%
60lbs x 12 @ 40%

- Chin Up BBB style: 5 sets to failure = Month-13 go to 9reps
BW x 8
BW x 7
BW x 6
BW x 5
BW x 4

- Deadlift - 1rep max is 270
110lbs x 10 @ 40%
135lbs x 8 @ 50%
160lbs x 6 @ 60%

Zorachus
10-19-2010, 05:05 PM
Monday Workout-C; Squat Day
10/18/10

MONTH 12
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
90lbs x 5 warmup
195lbs x 3
225lbs x 3
250lbs x 3 ( did 5 )

-Squat: BBB = Up weight Month-13
170lbs x 8 @ 60% of Max
140lbs x 10 @ 50%
140lbs x 10 @ 50%
140lbs x 10 @ 50%
110lbs x 12 @ 40%

- Leg Curls / Sit up's = Up weight Month-13
70lbs x 10 + 10 sit ups
70lbs x 10 + 10 sit ups
70lbs x 10 + 10 sit ups
70lbs x 10 + 10 sit ups
70lbs x 10 + 10 sit ups

Zorachus
10-20-2010, 06:08 PM
Wednesday Workout-D; Bench Press Day
10/20/10

MONTH 12
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Bench Press Using Powertec Workbench - 1rep max is 220
50lbs x 8 warmup
155lbs x 3 = barbell
175lbs x 3 = barbell
200lbs x 3 = barbell

- Barbell Bench Press; BBB = Control nice and slow + Up weight Month-13
130lbs x 8 @ 60%
110lbs x 10 @ 50%
110lbs x 10 @ 50%
110lbs x 10 @ 50%
90lbs x 12 @ 40%

- Dumbbell Row's BBB style = Up weight Month-13
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10
45lbs ea x 10

Zorachus
10-23-2010, 07:38 AM
Saturday: Workout-A+B; OH Press + Deadlift Day
10/23/10

MONTH 12
Week 3 – 75%x5, 85%x3, 95%x1

- 5/3/1 OH Press Using Powertec Workbench - 1rep max is 155
50lbs x 5 warmup = barbell
115lbs x 5 = barbell
130lbs x 3 = barbell
145lbs x 1 ( did 9 ) = powertec workbench

- Overhead Barbell Press; BBB = Up weight in Month-13 - move to dumbbells
95lbs x 8 @ 60% of max
75lbs x 10 @ 50%
75lbs x 10 @ 50%
75lbs x 10 @ 50%
60lbs x 12 @ 40%

- Chin Up BBB style: 5 sets to failure = Month-13 go to 9reps
BW x 8
BW x 7
BW x 6
BW x 5
BW x 4

- Deadlift - 1rep max is 270
110lbs x 10 @ 40%
135lbs x 8 @ 50%
160lbs x 6 @ 60%

Zorachus
10-25-2010, 07:40 PM
Monday Workout-C; Squat Day
10/25/10

MONTH 12
Week 3 – 75%x5, 85%x3, 95%x1

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
90lbs x 8 warmup
210lbs x 5
240lbs x 3
265lbs x 1 ( did 6 )

-Squat: BBB SuperSet with Tricep Pushdowns HTC-12 style = Up weight Month-13
170lbs x 8 @ 60% of Max + Triceps 30lbs x 6
140lbs x 10 @ 50% + Triceps 40lbs x 6
140lbs x 10 @ 50% + Triceps 55lbs x 6
140lbs x 10 @ 50% + Triceps 70lbs x 6
110lbs x 12 @ 40% + Triceps 80lbs x 6+2+2+2

- Leg Curls / Sit up's = Up weight Month-13
70lbs x 10 + 10 sit ups
70lbs x 10 + 10 sit ups
70lbs x 10 + 10 sit ups
70lbs x 10 + 10 sit ups
70lbs x 10 + 10 sit ups

Off Road
10-25-2010, 07:44 PM
That press was NICE!
Things seem to be going well.

Zorachus
10-25-2010, 07:55 PM
That press was NICE!
Things seem to be going well.

Thanks, I am loving the 5/3/1 a year later still : ) Just wonder if I am getting enough hypertrophy for size gains ? My arms don't seem to be ripping out of my t-shirts yet like I would like, but overall I look pretty solid my Wife says :)

teeroy
10-26-2010, 11:19 PM
Things are looking great in here. Glad to hear you still like 5/3/1 after a year. I'm on cycle 3 and loving it. I can see myself doing it for a long time as well.

Zorachus
11-05-2010, 08:33 AM
I hope to get back working out tomorrow. Been sick as a dog the last 10days. Lots of friends, family, and coworkers have gotten a nasty virus going around. Severe soar throat, clogged head like your underwater, major chest cough, very tired, etc...

Off Road
11-05-2010, 08:38 AM
I was wondering what happened to you. Get well.

SCmmaFAN
11-05-2010, 02:02 PM
Get well soon!

teeroy
11-06-2010, 05:04 PM
Ditto, get well soon.

Zorachus
11-07-2010, 05:28 PM
Saturday: Workout-A+B; OH Press + Deadlift Day
11/07/10

MONTH 12
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 OH Press Using Powertec Workbench - 1rep max is 155
60lbs x 5 = barbell
75lbs x 5 = barbell
90lbs x 5 = barbell

- Overhead Dumbbell Press; BBB = Up weight in Month-13 - move to dumbbells
60lbs x 8 @ 40%
60lbs x 8 @ 40%
60lbs x 8 @ 40%

Zorachus
11-07-2010, 05:38 PM
I was winded just after that brief Deload. Still not even close to feeling 100% yet, maybe 60%. But it has been 10+ days since last working out, that is too long for me, just forced myself to exercise tonight, will mentally help me feel better :)

Off Road
11-07-2010, 08:51 PM
Nice to see you active...take it slow and make sure you get better first. Working out too hard can cause you to stay sicker longer.

Zorachus
11-09-2010, 11:32 AM
Monday Workout-C; Squat Day
11/09/10

MONTH 12
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
110lbs x 5
140lbs x 5
170lbs x 5

-Squat: BBB SuperSet with Tricep Pushdowns HTC-12 style = Up weight Month-13
110lbs x 12 @ 40%
110lbs x 12 @ 40%
110lbs x 12 @ 40%

Zorachus
11-11-2010, 07:05 PM
Wednesday Workout-D; Bench Press Day
11/11/10

MONTH 12
Week 4-DELOAD 40%x5, 50%x5, 60%x5

- 5/3/1 Bench Press Using Powertec Workbench - 1rep max is 220
90lbs x 5 = barbell
110lbs x 5 = barbell
130lbs x 5 = barbell

- Dumbbell Bench Press; BBB = Control nice and slow + Up weight Month-13
110lbs x 10 @ 50%
110lbs x 10 @ 50%
110lbs x 10 @ 50%

Zorachus
11-13-2010, 10:40 AM
Saturday: Workout-A+B; OH Press + Deadlift Day
11/13/10

MONTH 13
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 OH Press Using Powertec Workbench - 1rep max is 160
50lbs x 5 warmup = barbell
105lbs x 5 = barbell
120lbs x 5 = barbell
135lbs x 5 ( did 6 ) = Powertec

- Overhead Dumbbell Press; BBB = Up weight in Month-14
80lbs x 8 @ 50% of max
80lbs x 8 @ 50%
80lbs x 8 @ 50%
80lbs x 8 @ 50%
50lbs x 15 @ 30%

- Chin Up: 5 sets to failure = Month-14 go to 10reps
Body Weight x 9
BW x 8
BW x 7
BW x 6
BW x 5

CARDIO
10 sets of stairs + run

Off Road
11-14-2010, 07:20 AM
Nice to see you back at it hard again. Good session.

Zorachus
11-15-2010, 03:59 PM
Monday Workout-C; Squat Day
11/15/10

MONTH 13
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
90lbs x 8 warmup
190lbs x 5
220lbs x 5
245lbs x 5 ( did 10 )

-Squat: BBB = Up weight Month-14
145lbs x 8 @ 50%
145lbs x 8 @ 50%
145lbs x 8 @ 50%
145lbs x 8 @ 50%
90lbs x 20 @ 30%

- Tricep Pushdown's HTC-12
20lbs x 6
40lbs x 6
60lbs x 6
80lbs x 6+2+2+2

CARDIO 10sets Stairs + Jogging

teeroy
11-15-2010, 09:05 PM
Great squat session. That is some serious volume and 245x10 is awesome!

Zorachus
11-17-2010, 05:42 PM
Wednesday Workout-D; Bench Press Day
11/17/10

MONTH 13
Week 1 – 65%x5, 75%x5, 85%x5

- 5/3/1 Bench Press Using Powertec Workbench - 1rep max is 225
50lbs x 8 warmup
145lbs x 5 = barbell
170lbs x 5 = barbell
190lbs x 5 ( did 6 ) = barbell

- Dumbbell Bench Press; BBB = Control nice and slow + Up weight Month-14
110lbs x 8 @ 50%
110lbs x 8 @ 50%
110lbs x 8 @ 50%
110lbs x 8 @ 50%
70lbs x 15 @ 30% immediately after the 4th set

- Dumbbell Row's BBB style = Up weight Month-15
50lbs ea x 10
50lbs ea x 10
50lbs ea x 10
50lbs ea x 10
50lbs ea x 10

Zorachus
11-17-2010, 06:14 PM
whoah those 55lb each dumbbell were harder than I thought, when doing 10reps 5 times.

Off Road
11-17-2010, 07:44 PM
That was a big session man. Nice work on the bench.

Zorachus
11-20-2010, 04:48 PM
Saturday: Workout-A+B; OH Press + Deadlift Day
11/20/10

MONTH 13
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 OH Press Using Powertec Workbench - 1rep max is 160
50lbs x 5 warmup = barbell
110lbs x 3 = barbell
130lbs x 3 = barbell
145lbs x 3 ( did 5 )= Powertec

- Overhead Dumbbell Press; BBB = Up weight in Month-14
80lbs x 10 @ 50% of max
80lbs x 10 @ 50%
80lbs x 10 @ 50%
80lbs x 10 @ 50%

- Chin Up: 4 sets to failure = Month-14 go to 10reps
Body Weight x 9
BW x 8
BW x 7
BW x 6

- Barbell Curls HTC-12
Bar x 6
10lbs x 6
20lbs x 6
40lbs x 6
60lbs x 6+2+2+2

CARDIO
12 sets of stairs + run

Zorachus
11-22-2010, 06:58 PM
Monday Workout-C; Squat Day
11/22/10

MONTH 13
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
90lbs x 8 warmup
205lbs x 3
230lbs x 3
260lbs x 3 ( did 4 )

-Squat: BBB = Up weight Month-14
140lbs x 10 @ 50% of 1rep max week 3 final set ( 275lbs )
140lbs x 10 @ 50%
140lbs x 10 @ 50%
140lbs x 10 @ 50%

- Tricep Pushdown's HTC-12
10lbs x 6
20lbs x 6
40lbs x 6
60lbs x 6
80lbs x 6+2+2+2

CARDIO 12sets Stairs + Jogging

Zorachus
11-24-2010, 04:37 PM
Wednesday Workout-D; Bench Press Day
11/24/10

MONTH 13
Week 2 – 70%x3, 80%x3, 90%x3

- 5/3/1 Bench Press Using Powertec Workbench - 1rep max is 225
50lbs x 8 warmup barbell
160lbs x 3 = barbell
180lbs x 3 = barbell
205lbs x 3 ( did 5 ) = Powertec bench

- Dumbbell or Barbell Bench Press; BBB = Control nice and slow + Up weight Month-14
110lbs x 8 @ 50% of 1rep max week
110lbs x 8 @ 50%
110lbs x 8 @ 50%
110lbs x 8 @ 50%
70lbs x 15+ @ 30%

- Dumbbell Row's BBB style = Up weight Month-15
50lbs ea x 10
50lbs ea x 10
50lbs ea x 10
50lbs ea x 10

- Lying Dumbbell Reverse Extension HTC-12
10lbs x 6
20lbs x 6
30lbs x 6
40lbs x 6+2+2+2

CARDIO 12sets Stairs + Jogging

Zorachus
11-27-2010, 01:06 PM
Saturday: Workout-A+B; OH Press + Deadlift Day
11/27/10

MONTH 13
Week 3 – 75%x5, 85%x3, 95%x1

- 5/3/1 OH Press Using Powertec Workbench - 1rep max is 160
50lbs x 5 warmup = barbell
85lbs x 5 warmup
120lbs x 5 = barbell
135lbs x 3 = barbell
150lbs x 1 ( did 5 )= Powertec

- Overhead Dumbbell or Barbell Press; BBB = Up weight in Month-14
80lbs x 8 @ 50% of 1rep max
80lbs x 8 @ 50%
80lbs x 8 @ 50%
80lbs x 8 @ 50%
50lbs x 12 @ 30%

- Chin Up: 4 sets to failure = Month-14 go to 10reps
Body Weight x 9
BW x 8
BW x 7
BW x 6

- Barbell Curls HTC-12 = up weight Month-14
Bar x 6
20lbs x 6
40lbs x 6
60lbs x 6+2+2+2

CARDIO
14 sets of stairs + run

Zorachus
11-27-2010, 03:32 PM
What is your opinion of the Body Builder template vs the BBB straight sets of 5 x 10 ?

The Body Builders adds much higher reps and an extra exercise to our accessory lifts after 5/3/1. In the book it shows like crazy 4sets of 10-20, or 4 sets of 15reps. That is some serious volume, I would assume you drop the weight a good 10-20% less than you normally do. But could also burn you out, with just too much ?

Zorachus
11-29-2010, 07:13 PM
Monday Workout-C; Squat Day
11/29/10

MONTH 13
Week 3 – 75%x5, 85%x3, 95%x1

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
90lbs x 8 warmup
150lbs x 5 warmup
220lbs x 5
245lbs x 3
275lbs x 1 ( did 4 )

-Squat: BBB = Up weight Month-14
145lbs x 8 @ 50% of 1rep max
145lbs x 8 @ 50%
145lbs x 8 @ 50%
145lbs x 8 @ 50%
90lbs x 12 @ 30%

- Tricep Pushdown's HTC-12
10lbs x 6
20lbs x 6
40lbs x 6
60lbs x 6
80lbs x 6+2+2+2

CARDIO 14sets Stairs + Jogging

Off Road
11-29-2010, 07:18 PM
Good looking workouts. I like the added conditioning at the end. Good work.

Zorachus
11-29-2010, 07:23 PM
Good looking workouts. I like the added conditioning at the end. Good work.

Thanks for stopping by OR. I need to add more cardio right after working out, I am in the mood already by that point, and good time to get that out of the way. With two young kids, and running my own business, working out 3 days a week, is all I get.

Zorachus
12-01-2010, 04:33 PM
Wednesday Workout-D; Bench Press Day
12/01/10

MONTH 13
Week 3 – 75%x5, 85%x3, 95%x1

- 5/3/1 Bench Press Using Powertec Workbench - 1rep max is 225
50lbs x 8 warmup barbell
100lbs x 5 warmup
170lbs x 5 = barbell
190lbs x 3 = barbell
215lbs x 1 ( did 5 ) = Powertec bench

- Dumbbell or Barbell Bench Press; BBB = Up weight Month-14
110lbs x 8 @ 50% of 1rep max week
110lbs x 8 @ 50%
110lbs x 8 @ 50%
110lbs x 8 @ 50%
70lbs x 12 @ 30%

- Dumbbell Row's BBB style = Up weight Month-15
50lbs ea x 10
50lbs ea x 10
50lbs ea x 10
50lbs ea x 10
30lbs ea x 15

CARDIO 14sets Stairs + Jogging

Zorachus
12-04-2010, 07:33 PM
Saturday: Workout-A+B; OH Press + Deadlift Day
12/04/10

MONTH 13
DELOAD Week 4 – 40%x5, 50%x5, 60%x5

- 5/3/1 OH Press Using Powertec Workbench - 1rep max is 160

65lbs x 5 = barbell
80lbs x 5 = barbell
95lbs x 5 = barbell

- Overhead Dumbbell or Barbell Press; BBB = Up weight in Month-14
80lbs x 8 @ 50% of 1rep max
80lbs x 8 @ 50%
80lbs x 8 @ 50%


- Upright Barbell rows
40lbs x 10
40lbs x 10
40lbsx 10



CARDIO
16 sets of stairs + run

SCmmaFAN
12-04-2010, 08:04 PM
What is your opinion of the Body Builder template vs the BBB straight sets of 5 x 10 ?

The Body Builders adds much higher reps and an extra exercise to our accessory lifts after 5/3/1. In the book it shows like crazy 4sets of 10-20, or 4 sets of 15reps. That is some serious volume, I would assume you drop the weight a good 10-20% less than you normally do. But could also burn you out, with just too much ?

Both are obviously good. I think I wouldn't drop the weight on the main lifts but make sure your accessory lifts are manageable. Then again, there's nothing wrong with dropping the weight down if you feel it's necessary to avoid burn out.

SCmmaFAN
12-04-2010, 08:05 PM
BTW: Great squat and bench press sessions on the 5/3/1 week!