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zakprell
11-11-2010, 06:56 PM
Hey all, I'm pretty new to this forum but have already found TONS of great info.

I recently purchased the 5/3/1 e-book and I am about to start my Third Cycle. My first cycle was with Tate's Prescribed Periodization Bible. The second followed the Boring But Big Template, which I found to be extremely taxing. My Third Cycle with Follow either the The Triumvirate or the Periodization Bible again.

I've been lifting seriously going on two years now. I previously followed: 5x5 Starting Strength and then WSB. I was enjoying the gains on the WSB Routine but not working to a 1RM week by week. I felt just about the same way Wendler did. I'm going to be joining the Fire Academy soon so I wanted a much more functional strength.

I'm currently 27, 6'1" @ 215lbs, I have set some goals for next year, By December I would like to hit 200/300/400/500(Military Press/Bench/Squat/Deadlift).

Enough babble, welcome to my log.

zakprell
11-12-2010, 05:06 PM
11/12/10 :
5/3/1 - Boring But Big
Week 4 Cycle 1 - Deload

A) Bench Press:
Warm-Up: Jump Rope between sets
45x10
45x10
45x10 -Mini Bands
95x10 -Mini Bands
95x10 -Mini Bands

Work Sets:
40% - 105x5
50% - 115x5
60% - 125x5

B)Assist: Bench Press:
Wide Grip: 135x10 2 sets
Mid Grip: 135x10 2 sets
Close Grip: 135x10 2 sets -2 Board

C)Assist: Unilateral Dumbbell Rows:
40x10 -5 sets

zakprell
11-15-2010, 08:25 PM
11/15/10:
531 - Periodzation Bible
Week 1 Cycle 3

A)Overhead Press:
Warm Up: Jump Rope between sets
45x10 / 45x10 / 65x6 / 65x6

Work Sets:
65% - 85x5
75% - 100x5
85% - 115x9

B)Dumbbell Incline Press: 4/6-8
WU - 35x10
Work Sets: 55x8 / 65x8 / 70x8 / 80x5

C)Dumbbell Incline Flye: 3/10
30x10 x 3

D)Triceps: Pin Press: 4/6-8
135x8 / 185x6 / 185x6 / 185x3 / 135x8

zakprell
11-22-2010, 01:02 PM
531 - Deadlift 11/17/10
11/17/10:
531 - Periodzation Bible
Week 1 Cycle 3

A) Deadlift:
Warm Up: Jumping Rope between sets
95x8 SLDL / 135x5 / 135x5 / 135x5 / 185x5

Work Sets:
65% - 210x5
75% - 240x5
85% - 275x8

B)Hamstings:Leg Curl
70x8 / 100x10 / 115x7 / 115x6

C)Qauds:Hack Squat
95x10 x3

D)Abs:Three-Way Weighted Crunch
110x10 / 110x6 x3

zakprell
11-22-2010, 01:06 PM
531 - Bench Press 11/19/10
11/19/10:
531 - Periodzation Bible
Week 1 Cycle 3

A)Bench Press:
Warm-Up: Jump Rope between sets
45x6 Wide x6 Standard x6 Close / 45x8 / 95x6 x2 / 115x5

Work Sets:
65% - 140x5
75% - 160x5
85% - 180x15

B)Shoulders: DB Shoulder Press
30x12 / 40x10 / 45x6 / 40x8

C)Lats:BB Rows:
WU-45x8 / 65x8
WS-95x8 / 115x8 / 135x8 x3

D)Triceps: Pushdowns
130x15 / 150x12 / 160x13
120x12 / 80x20