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Zorachus
06-26-2011, 08:26 AM
Ok, I am going to stick with the 5/3/1, and be very strict with it, keep progressing month after month, and keep my accessory lifts the same for several months, and be strict with those as well, to get my best gains. Also my biggest issue has been not eating enough, to gain muscle, I need to concentrate better on my calorie intake, I do eat healthy, all organic foods, and stuff, just not enough lately.

Let's get this rolling :evillaugh:

Just to make sure I read the book right, it says bases your lifting weight off 90% of your 1RM ? So if my best 1 rep on a the bench is 200lbs, I dived that by 90%, which would be 180lbs, and use that to base my Week-1 weights ? So to start would be 65% of 180 = 115lbs ?

Will be doing the 3 day split, Sunday...Tuesday...Thursday and Sunday

Week 1 Accessories @ 50% 1RM
Weeks 2+3 Accessories @ 60% 1RM
Wave 4 Accessories DELOAD @ 40%

Zorachus
06-26-2011, 08:32 AM
Sunday; A-Bench Press
06/26/11

MONTH 1
Wave 1 - Workout-A; 65%x5, 75%x5, 85%x5+
Assistance @ 50%

- 5/3/1 Bench Press - 1rep max is 200
80lbs x 6 @ 40% warmup barbell
115lbs x 5
135lbs x 5
155bs x 5+ ( did 8 )

- Dumbbell Bench Press; BBB 5x10 @50%
90lbs x 10 @ 50%
90lbs x 10 @ 50%
90lbs x 10 @ 50%
90lbs x 10 @ 50%
90lbs x 10+ ( did 13 ) @ 50%

- One Arm Dumbbell ROW 5x10 @ 50%
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs+ x 12

- Dips
BW x 12
BW x 8

Zorachus
06-26-2011, 09:40 AM
That was a great feeling workout :) Took about 40/45min

Zorachus
06-29-2011, 07:29 AM
Tuesday; B-Squats
06/28/11

MONTH 1
Wave 1 - Workout-A; 65%x5, 75%x5, 85%x5+
Assistance @ 50%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 260
105lbs x 6 Warmup @ 40%
150lbs x 5
175lbs x 5
200lbs x 5+ ( did 13 )

-Front Squat: BBB 5x10 @ 50%
120lbs x 10 @ 50%
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10+ ( did 20 )

- Leg Curl
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10+ ( did 30 )

Zorachus
06-29-2011, 07:53 PM
Thursday; C-OH Press
06/30/11

MONTH 1
Wave 1 - Workout-A; 65%x5, 75%x5, 85%x5+
Assistance @ 50%

- 5/3/1 OH Press - 1rep max is 140
55lbs x 6 = WARMUP @ 40%
80lbs x 5
95lbs x 5
105bs x 5+ ( did 11 )

- OH Dumbbell Press; BBB 5x10 @ 50%
70lbs x 10 @ 50%
70lbs x 10 @ 50%
70lbs x 10 @ 50%
70lbs x 10 @ 50%
70lbs x 10+ @ 50%

- Chin ups = Every week move up reps
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5+ ( did 10 )

- Upright Rows
45lbs x 12
45lbs x 8

Zorachus
06-30-2011, 03:48 PM
That final set of the 5.3.1 with 11reps felt good, was tough :evillaugh:

Zorachus
07-02-2011, 11:49 AM
Saturday; D-Deadlift
07/02/11

MONTH 1
Wave 1 - Workout-A; 65%x5, 75%x5, 85%x5+
Assistance @ 50%

- Deadlift - 1rep max is 275
110lbs x 6 @ 40% warmup barbell
170lbs x 5
200lbs x 5
220lbs x 5+ ( did 10 )

- Deadlift; BBB 5x8 @50%
135lbs x 8 @ 50%
135lbs x 8 @ 50%
135lbs x 8 @ 50%
135lbs x 8 @ 50%
135lbs x 8+ ( did 15 ) @ 50%

- Bent over barbell Row 5x10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10+ ( did 13 )

2kool
07-02-2011, 01:16 PM
5/3/1 is an excellent choice. keep putting in the hard work man, everything looks good!

Zorachus
07-03-2011, 01:27 PM
Monday; A-Bench Press
07/04/11

MONTH 1
Wave 2 - Workout-A; 70%x3, 80%x3, 90%x3+
Assistance @ 60%

- 5/3/1 Bench Press - 1rep max is 200
80lbs x 6 @ 40% warmup barbell
125lbs x 3
145lbs x 3
160bs x 3+ ( did 7 )

- Dumbbell Bench Press; BBB 5x10 @60%
110lbs x 10 @ 60%
110lbs x 10 @ 60%
110lbs x 10 @ 60%
110lbs x 10 @ 60%
110lbs x 10+ ( did 12 ) @ 60%

- One Arm Dumbbell ROW 5x10 @ 60%
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10+

- Dips
BW x 12
BW x 8

Zorachus
07-04-2011, 09:36 AM
Happy 4th U.S.A. :birthday: :clap:

Zorachus
07-06-2011, 06:48 AM
Tuesday; B-Squats
07/06/11

MONTH 1
Wave 2 - Workout-A; 70%x3, 80%x3, 90%x3+
Assistance @ 60%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 260
105lbs x 6 Warmup @ 40%
165lbs x 3
190lbs x 3
210lbs x 3+ ( did 12 )

-Front Squat: BBB 5x10 @ 60%
140lbs x 10 @ 60%
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10+ ( did 15 )

- Leg Curl
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10+ ( did 20 )

Zorachus
07-06-2011, 06:36 PM
Really enjoying this BBB 5/3/1, feeling great, and concentrating on eating more, plus the correct sleep, and I am gonna grow on this routine for damn sure :evillaugh:

Legs are gonna feel like spaghetti tomorrow, after today's leg day :)

Zorachus
07-08-2011, 05:45 AM
Thursday; C-OH Press
07/08/11

MONTH 1
Wave 2 - Workout-A; 70%x3, 80%x3, 90%x3+
Assistance @ 60%

- 5/3/1 OH Press - 1rep max is 140
55lbs x 6 = WARMUP @ 40%
90lbs x 3
100lbs x 3
115lbs x 3+ ( did 7 )

- OH Dumbbell Press; BBB 5x10 @ 60%
75lbs x 10 @ 60%
75lbs x 10 @ 60%
75lbs x 10 @ 60%
75lbs x 10 @ 60%
75lbs x 10 @ 60%

- Chin ups = Every week move up reps
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6+

- Upright Rows - 1RM = 90lbs
55lbs x 12 @ 60%
55lbs x 8

Zorachus
07-08-2011, 06:19 AM
That BBB set of 5 x 10 @ 60% was pretty taxing on the last two sets :evillaugh: I like to do my reps slow and controlled, but my arms/shoulders were burning on those

Zorachus
07-11-2011, 09:04 PM
Tuesday; D-Deadlift
07/11/11

MONTH 1
Wave 2 - Workout-D; 70%x3, 80%x3, 90%x3+
Assistance @ 60%

- Deadlift - 1rep max is 275
110lbs x 6 @ 40% warmup barbell
190lbs x 3
220lbs x 3
250lbs x 3+ ( did 8 )

- Deadlift; BBB 5x8 @60%
150lbs x 8 @ 60%
150lbs x 8 @ 60%
150lbs x 8 @ 60%
150lbs x 8 @ 60%
150lbs x 8 @ 60%

- Bent over barbell Row 5x10 @ 60% 1RM 140lbs
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

Zorachus
07-12-2011, 06:21 AM
Deadlift's feel good, I shouldn't have left them out of my routine the past year.

Zorachus
07-14-2011, 05:11 PM
Monday; A-Bench Press
07/14/11

MONTH 1
Wave 3 - Workout-A; 75%x5, 85%x3, 95%x1+
Assistance @ 60%

- 5/3/1 Bench Press - 1rep max is 200
80lbs x 6 @ 40% warmup barbell
135lbs x 5
155lbs x 3
170bs x 1+( did 4 )

- Dumbbell Bench Press; BBB 5x10 @60%
110lbs x 10 @ 60%
110lbs x 10 @ 60%
110lbs x 10 @ 60%
110lbs x 10 @ 60%
110lbs x 10+ ( did 12 ) @ 60%

- One Arm Dumbbell ROW 5x10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10+ ( did 15 )

- Dips
BW x 12
BW x 8

Zorachus
07-14-2011, 05:33 PM
On the Accessory lifts keeping the movements 2 seconds up, 2 seconds down, controlled, with 60seconds between each set.

That is where the growth comes in, that slow controlled movement, but damn that busts my balls :omg:

Zorachus
07-16-2011, 12:57 PM
Saturday; B-Squats
07/16/11

MONTH 1
Wave 3 - Workout-B; 75%x5, 85%x3, 95%x1+
Assistance @ 60%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 260
105lbs x 6 Warmup @ 40%
175lbs x 5
200lbs x 3
225lbs x 1+ ( did 10 )

-Front Squat: BBB 5x10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10+

- Barbell Curl
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10+

Zorachus
07-16-2011, 02:27 PM
Wow, I was breathing heavy after those Squats :drooling:

Zorachus
07-18-2011, 01:34 PM
Monday; C-OH Press
07/18/11

MONTH 1
Wave 3 - Workout-C; 75%x5, 85%x3, 95%x1+
Assistance @ 50%

- 5/3/1 OH Press - 1rep max is 140
55lbs x 6 = WARMUP @ 40%
95lbs x 5
110lbs x 3
120lbs x 1+ ( did 6 )

- OH Dumbbell Press; BBB 5x10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Chin ups = [ Every month move up rep's to 10, then add weight ]
BW x 7
BW x 7
BW x 7
BW x 7
BW x 7+

- Side Lateral Dumbbells = Up weight every 2nd month
10lbs x 12
10lbs x 8

Zorachus
07-20-2011, 05:15 PM
Wednesday; D-Deadlift
07/20/11

MONTH 1
Wave 3 - Workout-D; 75%x5, 85%x3, 95%x1+
Assistance @ 50%

- Deadlift - 1rep max is 275
110lbs x 6 @ 40% warmup barbell
205lbs x 5
235lbs x 3
260lbs x 1+ ( did 8 )

- Deadlift; BBB 5x8 @50%
140lbs x 8 @
140lbs x 8 @
140lbs x 8 @
140lbs x 8 @
140lbs x 8 @

- Bent over barbell Row 5x10 @ 50% 1RM 140lbs
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Zorachus
07-22-2011, 04:24 PM
Friday; A-Bench Press
07/22/11

MONTH 1
Wave 4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5
Assistance @ 50%

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

- Dumbbell Bench Press; BBB 5x10 @60%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- One Arm Dumbbell ROW 5x10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Dips
BW x 12
BW x 8

Zorachus
07-24-2011, 09:26 AM
Sunday; B-Squats
07/24/11

MONTH 1
Wave 4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5
Assistance @ 50%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 260
105lbs x 5
130lbs x 5
160lbs x 5

-Front Squat: BBB 5x10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Barbell Curl
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Zorachus
07-27-2011, 04:15 PM
Wednesday; C-OH Press
07/27/11

MONTH 1
Wave 4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5
Assistance @ 50%

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

- OH Dumbbell Press; BBB 5x10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Chin ups = [ Every month move up rep's to 10, then add weight ]
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

- Side Lateral Dumbbells = Up weight every 2nd month
10lbs x 15
10lbs x 12

Zorachus
07-29-2011, 04:16 PM
Friday; D-Deadlift
07/29/11

MONTH 1
Wave 4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5
Assistance @ 50%

- Deadlift - 1rep max is 275

85lbs x 5
110lbs x 5
130lbs x 5

- Deadlift; BBB 5x8 @50%
110lbs x 8
110lbs x 8
110lbs x 8
110lbs x 8
110lbs x 8

- Bent over barbell Row 5x10 @ 50% 1RM 140lbs
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Zorachus
07-31-2011, 09:06 AM
Sunday; A-Bench Press
07/31/11

MONTH 2
Wave 1 - Workout-A; 65%x5, 75%x5, 85%x5+
Assistance @ 50%

- 5/3/1 Bench Press - 1rep max is 205
75lbs x 6 @ 40% = warmup
120lbs x 5
140lbs x 5
155lbs x 5+ ( did 9 )

- Dumbbell Bench Press; BBB 5x10 @50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- One Arm Dumbbell ROW 5x10 = Up weight Month 3...5...7...
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Dips
BW x 15
BW x 12

Zorachus
07-31-2011, 10:53 AM
I am loving this BBB method :evillaugh: I am sticking 100% to the exact program that Jim W recommends, no changing it, otherwise that's not the program like he designed.

I am eating a lot, this program makes me hungry :drooling: And after just my 6th week or so, I am seeing good progress, gained like 5lbs, and just bulking up nicely.

Zorachus
08-02-2011, 03:41 PM
Tuesday; B-Squats
08/02/11

MONTH 2
Wave 1 - Workout-B; 65%x5, 75%x5, 85%x5+
Assistance @ 50%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
100lbs x 6 @ 40% Warmup
160lbs x 5
180lbs x 5
205lbs x 5+ ( did 14 )

-Front Squat: BBB 5x10 @ 50%
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10

- Barbell Curl = Up weight Month 2...4...6...
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

Zorachus
08-04-2011, 08:58 PM
Thursday; C-OH Press
08/04/11

MONTH 2
Wave 1 - Workout-C; 65%x5, 75%x5, 85%x5+
Assistance @ 50%

- 5/3/1 OH Press - 1rep max is 145
50lbs x 8 @ 40% = Warmup
85lbs x 5
100lbs x 5
110lbs x 5+ ( did 10 )

- OH Dumbbell Press; BBB 5x10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Chin ups = [ Every month move up rep's to 10, then add weight ]
BW x 7
BW x 7
BW x 7
BW x 7
BW x 7

- Side Lateral Dumbbells = Up weight month 2...4...6...
12lbs x 15
12lbs x 12

Zorachus
08-07-2011, 10:38 AM
Sunday; D-Deadlift
08/07/11

MONTH 2
Wave 1 - Workout-D; 65%x5, 75%x5, 85%x5+
Assistance @ 50%

- Deadlift - 1rep max is 235
85lbs x 6 @ 40% Warmup
135lbs x 5
155lbs x 5
175lbs x 5+ ( did 8 )

- Deadlift; BBB 5x8 @50%
105lbs x 8 @ 50%
105lbs x 8
105lbs x 8
105lbs x 8
150lbs x 6+2+2 @ 70%

- Bent over barbell Row 5x10 Up weight Month 3...5...7..
70lbs x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
100lbs x 6+2+2+2 @ 70%

Zorachus
08-09-2011, 09:47 PM
Wednesday; A-Bench Press
08/10/11

MONTH 2
Wave 2 - Workout-A; 70%x3, 80%x3, 90%x3+
Assistance @ 50%

- 5/3/1 Bench Press - 1rep max is 205
75lbs x 6 @ 40% = warmup
130lbs x 3
150lbs x 3
165lbs x 3+ ( did 7 )

- Dumbbell Bench Press; BBB 5x10 @50%
95lbs x 10 @ 50%
95lbs x 10
95lbs x 10
95lbs x 10
120lbs x 6+2+2+2 @ 65%

- One Arm Dumbbell ROW 5x10 = Up weight Month 3...5...7...
35lbs x 10 @ 50%
35lbs x 10
35lbs x 10
35lbs x 10
50lbs x 6+2+2+2 @ 65%

- Dips
BW x 15
BW x 12

Zorachus
08-12-2011, 04:52 PM
Friday; B-Squats
08/12/11

MONTH 2
Wave 2 - Workout-B; 70%x3, 80%x3, 90%x3+
Assistance @ 50%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
100lbs x 6 @ 40% Warmup
170lbs x 3
195lbs x 3
220lbs x 3+ ( did 13 )

-Front Squat: BBB 5x10 @ 50%
120lbs x 10 @ 50%
120lbs x 10
120lbs x 10
120lbs x 10
160lbs x6+2+2+2 @ 65%

- Barbell Curl = Up weight Month 2...4...6...
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
60lbs x 6+2+2+2 @ 65%

Zorachus
08-14-2011, 03:32 PM
Sunday; C-OH Press
08/14/11

MONTH 2
Wave 2 - Workout-C; 70%x3, 80%x3, 90%x3+
Assistance @ 50%

- 5/3/1 OH Press - 1rep max is 145
50lbs x 8 @ 40% = Warmup
90lbs x 3
105lbs x 3
120lbs x 3+ ( did 7 )

- OH Dumbbell Press; BBB 5x10 @ 50%
70lbs x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
85lbs x 6+2+2+2 @ 65%

- Chin ups = Up reps Month 2...4...6...
BW x 7
BW x 7
BW x 7
BW x 7
BW x 7

- Side Lateral Dumbbells = Up weight month 2...4...6...
12lbs x 15
12lbs x 12

Zorachus
08-17-2011, 04:46 PM
Wednesday; D-Deadlift
08/17/11

MONTH 2
Wave 2 - Workout-D; 70%x3, 80%x3, 90%x3+
Assistance @ 50%

- Deadlift - 1rep max is 235
85lbs x 8 @ 40% Warmup
150lbs x 3
170lbs x 3
190lbs x 3+ ( did 7 )

- Deadlift; BBB 5x8 @50%
105lbs x 8 @ 50%
105lbs x 8
105lbs x 8
105lbs x 8
140lbs x 6+2+2 @ 65%

- Bent over barbell Row 5x10 Up weight Month 3...5...7..
70lbs x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
90lbs x 6+2+2+2 @ 65%

Zorachus
08-19-2011, 04:08 PM
Friday; A-Bench Press
08/19/11

MONTH 2
Wave 3 - Workout-A; 75%x5, 85%x3, 95%x1+
Assistance @ 50%

- 5/3/1 Bench Press - 1rep max is 205
75lbs x 6 @ 40% = warmup
140lbs x 5
155lbs x 3
175lbs x 1+ ( did 5 )

- Dumbbell Bench Press; BBB 5x10 @50%
95lbs x 10 @ 50%
95lbs x 10
95lbs x 10
95lbs x 10
120lbs x 6+2+2+2 @ 65%

- One Arm Dumbbell ROW 5x10 = Up weight Month 3...5...7...
35lbs x 10 @ 50%
35lbs x 10
35lbs x 10
35lbs x 10
50lbs x 6+2+2+2 @ 65%

- Dips
BW x 15
BW x 12

Zorachus
08-21-2011, 09:55 AM
Sunday; B-Squats
08/21/11

MONTH 2
Wave 3 - Workout-B; 75%x5, 85%x3, 95%x1+
Assistance @ 50%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
100lbs x 6 @ 40% Warmup
180lbs x 5
205lbs x 3
230lbs x 1+ ( did 11 )

-Front Squat: BBB 5x10 @ 50%
120lbs x 10 @ 50%
120lbs x 10
120lbs x 10
120lbs x 10
160lbs x6+2+2+2 @ 65%

- Barbell Curl = Up weight Month 2...4...6...
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
60lbs x 6+2+2+2 @ 65%

Zorachus
08-24-2011, 04:51 PM
Wednesday; C-OH Press
08/24/11

MONTH 2
Wave 3 - Workout-C; 75%x5, 85%x3, 95%x1+
Assistance @ 50%

- 5/3/1 OH Press - 1rep max is 145
50lbs x 8 @ 40% = Warmup
100lbs x 5
110lbs x 3
125lbs x 1+ ( did 6 )

- OH Dumbbell Press; BBB 5x10 @ 50%
70lbs x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
90lbs x 6+2+2+2 @ 70%

- Chin ups = Up reps Month 2...4...6...
BW x 7
BW x 7
BW x 7
BW x 7
BW x 7

- Side Lateral Dumbbells = Up weight month 2...4...6...
12lbs x 15
12lbs x 12

Zorachus
08-26-2011, 04:28 PM
Friday; D-Deadlift
08/26/11

MONTH 2
Wave 3 - Workout-D; 75%x5, 85%x3, 95%x1+
Assistance @ 50%

- Deadlift - 1rep max is 235
85lbs x 8 @ 40% Warmup
160lbs x 5
180lbs x 3
200lbs x 1+ ( did 6 )

- Deadlift; BBB 5x8 @50%
105lbs x 8 @ 50%
105lbs x 8
105lbs x 8
105lbs x 8
150lbs x 6+2+2 @ 70%

- Bent over barbell Row 5x10 Up weight Month 3...5...7..
70lbs x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
100lbs x 6+2+2+2 @ 70%

Zorachus
08-29-2011, 04:54 PM
Sunday; A-Bench Press
08/29/11

MONTH 2
Wave 4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5
Assistance @ 50%

- 5/3/1 Bench Press - 1rep max is 205

75lbs x 5
95lbs x 5
110lbs x 5

- Dumbbell Bench Press; BBB 5x10 @50%
95lbs x 10 @ 50%
95lbs x 10
95lbs x 10
95lbs x 10
120lbs x 6+2+2+2 @ 65%

- One Arm Dumbbell ROW 5x10 = Up weight Month 3...5...7...
35lbs x 10 @ 50%
35lbs x 10
35lbs x 10
35lbs x 10
50lbs x 6+2+2+2 @ 65%

- Dips
BW x 15
BW x 12

Zorachus
08-31-2011, 06:45 PM
Wednesday; B-Squats
08/31/11

MONTH 2
Wave 4 DELOAD - Workout-B; 40%x5, 50%x5, 60%x5
Assistance @ 50%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 270

100lbs x 5
120lbs x 5
150lbs x 5

-Front Squat: BBB 5x10 @ 50%
120lbs x 10 @ 50%
120lbs x 10
120lbs x 10
120lbs x 10
160lbs x6+2+2+2 @ 65%

- Barbell Curl = Up weight Month 2...4...6...
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
60lbs x 6+2+2+2 @ 65%

Zorachus
09-02-2011, 05:05 PM
Friday; C-OH Press
09/02/11

MONTH 2
Wave 4 DELOAD - Workout-C; 40%x5, 50%x5, 60%x5
Assistance @ 50%

- 5/3/1 OH Press - 1rep max is 145

50lbs x 5
65lbs x 5
80lbs x 5

- OH Dumbbell Press; BBB 5x10 @ 50%
70lbs x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
90lbs x 6+2+2+2 @ 70%

- Chin ups = Up reps Month 2...4...6...
BW x 7
BW x 7
BW x 7
BW x 7
BW x 7

- Side Lateral Dumbbells = Up weight month 2...4...6...
12lbs x 15
12lbs x 12

Zorachus
09-06-2011, 05:51 PM
Monday; D-Deadlift
09/05/11

MONTH 2
Wave 4 DELOAD - Workout-D; 40%x5, 50%x5, 60%x5
Assistance @ 50%

- Deadlift - 1rep max is 235

85lbs x 5
105lbs x 5
125lbs x 5

- Deadlift; BBB 5x8 @50%
105lbs x 8 @ 50%
105lbs x 8
105lbs x 8
105lbs x 8


- Bent over barbell Row 5x10 Up weight Month 3...5...7..
70lbs x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10

Zorachus
09-07-2011, 06:33 PM
Every other month switch accessories between BBB and Bodybuilder.

Odd Months = Bodybuilder
Even months = BBB

Zorachus
09-07-2011, 06:43 PM
Wednesday; A-Bench Press
09/07/11

MONTH 3 = Bodybuilder assistance @ 40%
Wave 1 - Workout-A; 65%x5, 75%x5, 85%x5+


- 5/3/1 Bench Press - 1rep max is 210
75lbs x 6 @ 40% = warmup
125lbs x 5
140lbs x 5
160lbs x 5+ ( did 9 )

- Dumbbell Bench Press; Bodybuilder assistance @ 40%
80lbs x 20
80lbs x 15
80lbs x 12
80lbs x 10

- Dumbbell Fly's Incline = up weight Month 5
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

- Dips / Tricep Extensions = up weight Month 5
1 x 15 / 45lbs x 20
1 x 12 / 45lbs x 15
1 x 10 / 45lbs x 12
1 x 8 / 45lbs x 10

Zorachus
09-09-2011, 05:37 PM
Friday; B-Squats
09/09/11

MONTH 3 = Bodybuilder assistance @ 40%
Wave 1 - Workout-B; 65%x5, 75%x5, 85%x5+


- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
100lbs x 6 @ 40% Warmup
165lbs x 5
190lbs x 5
215lbs x 5+ ( did 13 )

-Front Squat: Bodybuilder assistance
100lbs x 20
100lbs x 15
100lbs x 12
100lbs x 10

- Leg Extension
70lbs x 30
70lbs x 20
70lbs x 15
70lbs x 10

- Leg Curl
35lbs x 15
35lbs x 12
35lbs x 10
35lbs x 10

Zorachus
09-09-2011, 06:12 PM
Wow doing those assistance sets with 20reps :drooling:

Zorachus
09-12-2011, 04:38 PM
Monday; C-OH Press
09/12/11

MONTH 3 = Bodybuilder assistance @ 40%
Wave 1 - Workout-C; 65%x5, 75%x5, 85%x5+

- 5/3/1 OH Press - 1rep max is 150
55lbs x 8 @ 40% warmup
90lbs x 5
100lbs x 5
115lbs x 5+ ( did 9 )

- OH Dumbbell Press; 4x10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Barbell Upright Row's
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 15
12lbs x 12
12lbs x 12
12lbs x 10

Zorachus
09-16-2011, 05:36 PM
Friday; D-Deadlift
09/16/11

MONTH 3 = BBB ( Big But Boring )
Wave 1 - Workout-D; 65%x5, 75%x5, 85%x5+

- Deadlift - 1rep max is 245
90lbs x 6 @ 40% = warmup
145lbs x 5
165lbs x 5
190lbs x 5+ ( did 7 )

- Deadlift; BBB 5x8 @50%
110lbs x 8 @ 50%
110lbs x 8
110lbs x 8
110lbs x 8
110lbs x 8

- Dumbbell Row 5x10 Up weight Month 3...5...7..
40lbs x 10 @ 50%
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2+2

- Lat Pulldown
70lbs x 15
75lbs x 12

Zorachus
09-18-2011, 01:59 PM
Sunday; A-Bench Press
09/18/11

MONTH 3 = BBB
Wave 2 - Workout-A; 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 210
75lbs x 6 @ 40% = warmup
130lbs x 3
150lbs x 3
170lbs x 3+ ( did 6 )

- Dumbbell Bench Press; 5 x 10 @ 50%
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Weighted Dips
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Tricep extensions
40lbs x 15
50lbs x 12

Zorachus
09-21-2011, 04:32 PM
Wednesday; B-Squats
09/21/11

MONTH 3 = BBB
Wave 2 - Workout-B; 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
100lbs x 6 @ 40% Warmup
175lbs x 3
200lbs x 3
225lbs x 3+ ( did 12 )

-Front Squat: 5x10@50%
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10

- Leg Curl
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
45lbs x 6+2+2+2

Zorachus
09-23-2011, 05:02 PM
Friday; C-OH Press
09/23/11

MONTH 3 = BBB
Wave 2 - Workout-C; 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 150
55lbs x 8 @ 40% warmup
95lbs x 3
110lbs x 3
120lbs x 3+ ( did 7 )

- OH Dumbbell Press; 5x10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Barbell Upright Row's 5x10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2+2

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 15
12lbs x 12

Zorachus
09-26-2011, 03:40 PM
Monday; D-Deadlift
09/26/11

MONTH 3 = BBB
Wave 2 - Workout-D; 70%x3, 80%x3, 90%x3+

- Deadlift - 1rep max is 245
90lbs x 6 @ 40% = warmup
155lbs x 3
175lbs x 3
200lbs x 3+ ( did 6 )

- Deadlift; BBB 5x8 @50%
110lbs x 8 @ 50%
110lbs x 8
110lbs x 8
110lbs x 8
110lbs x 8

- Dumbbell Row 5x10 Up weight Month 3...5...7..
40lbs x 10 @ 50%
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2+2

- Lat Pulldown
70lbs x 15
75lbs x 12

Zorachus
09-28-2011, 04:51 PM
Wednesday; A-Bench Press
09/28/11

MONTH 3 = BBB
Wave 3 - Workout-A; 75%x5, 85%x3, 95%x1+

- 5/3/1 Bench Press - 1rep max is 210
75lbs x 6 @ 40% = warmup
140lbs x 5
160lbs x 3
180lbs x 1+ ( did 4 )

- Dumbbell Bench Press; 5 x 10 @ 50%
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Weighted Dips
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Tricep extensions
40lbs x 15
50lbs x 12

Zorachus
09-30-2011, 03:06 PM
Friday; B-Squats
09/30/11

MONTH 3 = BBB
Wave 3 - Workout-B; 75%x5, 85%x3, 95%x1+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
100lbs x 6 @ 40% Warmup
190lbs x 5
215lbs x 3
240lbs x 1+ ( did 10 )

-Front Squat: 5x10@50%
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10

- Leg Curl
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
45lbs x 6+2+2+2

Zorachus
10-02-2011, 01:45 PM
Sunday; C-OH Press
010/02/11

MONTH 3 = BBB
Wave 3 - Workout-C; 75%x5, 85%x3, 95%x1+

- 5/3/1 OH Press - 1rep max is 150
55lbs x 8 @ 40% warmup
100lbs x 5
115lbs x 3
130lbs x 1+ ( did 5 )

- OH Dumbbell Press; 5x10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Barbell Upright Row's 5x10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2+2

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 15
12lbs x 12

Zorachus
10-05-2011, 05:53 PM
Wednesday; D-Deadlift
10/05/11

MONTH 3 = BBB
Wave 3 - Workout-D; 75%x5, 85%x3, 95%x1+

- Deadlift - 1rep max is 245
90lbs x 6 @ 40% = warmup
165lbs x 5
190lbs x 3
210lbs x 1+

- Deadlift; BBB 5x8 @50%
110lbs x 8 @ 50%
110lbs x 8
110lbs x 8
110lbs x 8
110lbs x 8

- Dumbbell Row 5x10 Up weight Month 3...5...7..
40lbs x 10 @ 50%
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2+2

- Lat Pulldown
70lbs x 15
75lbs x 12

Zorachus
10-07-2011, 01:24 PM
Friday; A-Bench Press
10/07/11

MONTH 3 = BBB
DELOAD
Wave 4 - Workout-A; 40%x5, 50%x5, 60%x5

- 5/3/1 Bench Press - 1rep max is 210

75lbs x 5
95lbs x 5
115lbs x 5

- Dumbbell Bench Press; = Deload = 4 sets @ 50%
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10


- Weighted Dips = Deload = 3 sets
BW x 10
BW x 10
BW x 10



- Tricep extensions = Deload = 2 sets
40lbs x 15
50lbs x 12

Zorachus
10-12-2011, 06:47 PM
Wednesday; B-Squats
10/12/11

MONTH 3 = BBB
DELOAD
Wave 4 - Workout-B; 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280

100lbs x 5
125lbs x 5
150lbs x 5

-Front Squat: DELOAD 4x10
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10


- Leg Curl DELOAD 3x10
35lbs x 10
35lbs x 10
35lbs x 10

Zorachus
10-14-2011, 09:01 AM
Friday; C-OH Press
010/14/11

MONTH 3 = BBB
DELOAD
Wave 4 - Workout-C; 40%x5, 50%x5, 60%x5

- 5/3/1 OH Press - 1rep max is 150

55lbs x 5
75lbs x 5
95lbs x 5

- OH Dumbbell Press; DELOAD 4x10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Barbell Upright Row's DELOAD 3x10
40lbs x 10
40lbs x 10
40lbs x 10

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 15
12lbs x 12

Zorachus
10-16-2011, 10:40 AM
Sunday; D-Deadlift
10/16/11

MONTH 3 = BBB
DELOAD
Wave 4 - Workout-D; 40%x5, 50%x5, 60%x5

- Deadlift - 1rep max is 245

90lbs x 5
110lbs x 5
130lbs x 5

- Deadlift; BBB DELOAD 4x8
110lbs x 8 @ 50%
110lbs x 8
110lbs x 8
110lbs x 8

- Dumbbell Row DELOAD 3x10
40lbs x 10 @ 50%
40lbs x 10
40lbs x 10

- Lat Pulldown
70lbs x 15
75lbs x 12

Zorachus
10-19-2011, 04:49 PM
Wednesday; A-Bench Press
10/19/11

MONTH 4 = BBB
Wave1 - Workout-A; 65%x5, 75%x5, 85%x5+

- 5/3/1 Bench Press - 1rep max is 215
80lbs x 6 @ 40% = warmup
125lbs x 5
145lbs x 5
165lbs x 5+ ( did 6 )

- Dumbbell Bench Press; 5 x 10 @ 50%
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Weighted Dips
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Tricep extensions = Up weight 5lbs every month
45lbs x 15
45lbs x 12

Zorachus
10-22-2011, 08:11 AM
Friday; B-Squats
10/22/11

MONTH 4 = BBB
Wave1 - Workout-B; 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
105lbs x 6 @ 40% Warmup
170lbs x 5
195lbs x 5
220lbs x 5+ ( did 12 )

-Front Squat: 5x10@50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Leg Curl = Up every Month 5...7...9...
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
45lbs x 6+2+2+2

Zorachus
10-23-2011, 09:51 AM
Sunday; C-OH Press
10/23/11

MONTH 4 = BBB
Wave1 - Workout-C; 65%x5, 75%x5, 85%x5+

- 5/3/1 OH Press - 1rep max is 155
55lbs x 6 @ 40% warmup
90lbs x 5
105lbs x 5
120lbs x 5+ ( did 7 )

- OH Dumbbell Press; 5x10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Barbell Upright Row's 5x10 = Up Weight Month 5...7...9...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2+2

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 15
12lbs x 12

Zorachus
10-26-2011, 04:56 PM
Wednesday; D-Deadlift
10/26/11

MONTH 4 = BBB
Wave1 - Workout-D; 65%x5, 75%x5, 85%x5+

- Deadlift - 1rep max is 255
90lbs x 6 @ 40% = warmup
150lbs x 5
170lbs x 5
195lbs x 5+ ( did 7 )

- Deadlift; BBB 5x8 @50%
115lbs x 8 @ 50%
115lbs x 8
115lbs x 8
115lbs x 8
115lbs x 8

- Dumbbell Row 5x10 Up weight Month 3...5...7..
40lbs x 10 @ 50%
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2+2

- Lat Pulldown Up weight month 4...6...8...
80lbs x 15
80lbs x 12

Zorachus
10-28-2011, 07:31 AM
Friday; A-Bench Press
10/28/11

MONTH 4 = BBB
Wave2 - Workout-A; 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 215
80lbs x 6 @ 40% = warmup
135lbs x 3
155lbs x 3
175lbs x 3+ ( did 5 )

- Dumbbell Bench Press; 5 x 10 @ 50%
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Weighted Dips
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Tricep extensions = Up Weight month...6...8...10...
45lbs x 15
45lbs x 12

Zorachus
11-02-2011, 04:11 PM
Wednesday; B-Squats
11/02/11

MONTH 4 = BBB
Wave2 - Workout-B; 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
105lbs x 6 @ 40% Warmup
180lbs x 3
210lbs x 3
235lbs x 3+ ( did 11 )

-Front Squat: 5x10@50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Leg Curl = Up every Month 5...7...9...
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
45lbs x 6+2+2+2

Zorachus
11-04-2011, 05:28 PM
Friday; C-OH Press
11/04/11

MONTH 4 = BBB
Wave2 - Workout-C; 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 155
55lbs x 6 @ 40% warmup
100lbs x 3
110lbs x 3
125lbs x 3+ ( did 6 )

- OH Dumbbell Press; 5x10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Barbell Upright Row's 5x10 = Up Weight Month 5...7...9...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2+2

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 15
12lbs x 12

Zorachus
11-07-2011, 05:19 PM
Monday; D-Deadlift
11/07/11

MONTH 4 = BBB
Wave2 - Workout-D; 70%x3, 80%x3, 90%x3+

- Deadlift - 1rep max is 255
90lbs x 6 @ 40% = warmup
160lbs x 3
185lbs x 3
205lbs x 3+ ( did 7 )

- Deadlift; BBB 5x8 @50%
115lbs x 8 @ 50%
115lbs x 8
115lbs x 8
115lbs x 8
115lbs x 8

- Dumbbell Row 5x10 Up weight Month 3...5...7..
40lbs x 10 @ 50%
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Lat Pulldown Up weight month 4...6...8...
80lbs x 15
80lbs x 12

Zorachus
11-21-2011, 05:07 PM
Took couple weeks off, had a bad flu 102 fever :( For whatever reason I seem to get sick this time of year like clockwork, every Oct-Dec I get a bad cold/flu.

Now back to work :evillaugh:

Zorachus
11-21-2011, 05:10 PM
Monday; A-Bench Press
11/21/11

MONTH 4 = BBB
Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5

- 5/3/1 Bench Press - 1rep max is 215

80lbs x 5
100lbs x 5
120lbs x 5

- Dumbbell Bench Press; DELOAD = 4 x 10 @ 50%

95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Weighted Dips DELOAD = 4 x 10

BW x 10
BW x 10
BW x 10
BW x 10

- Tricep extensions = Up Weight month...6...8...10...
45lbs x 15
45lbs x 12

Zorachus
11-23-2011, 05:10 PM
Wednesday; B-Squats
11/23/11

MONTH 4 = BBB
Wave4 DELOAD - Workout-B; 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290

105lbs x 5
130lbs x 5
160lbs x 5

-Front Squat: DELOAD = 4x10@50%

130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Leg Curl = Up every Month 5...7...9...

35lbs x 10
35lbs x 10
35lbs x 10
45lbs x 6+2+2+2

Zorachus
11-25-2011, 07:55 AM
Friday; C-OH Press
11/25/11

MONTH 4 = BBB
Wave4 DELOAD - Workout-C; 40%x5, 50%x5, 60%x5

- 5/3/1 OH Press - 1rep max is 155

55lbs x 5
70lbs x 5
85lbs x 5

- OH Dumbbell Press; DELOAD = 4x10 @ 50%

70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Barbell Upright Row's DELOAD = 4x10 = Up Weight Month 5...7...9...

40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2+2

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 15
12lbs x 12

Zorachus
11-27-2011, 10:50 AM
Sunday; D-Deadlift
11/27/11

MONTH 4 = BBB
Wave4 DELOAD - Workout-D; 40%x5, 50%x5, 60%x5

- Deadlift - 1rep max is 255

90lbs x 5
115lbs x 5
140lbs x 5

- Deadlift; BBB = DELOAD 4x8 @50%

115lbs x 8
115lbs x 8
115lbs x 8
115lbs x 8

- Dumbbell Row = DELOAD 4x10 Up weight Month 3...5...7..

40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Lat Pulldown Up weight month 4...6...8...
80lbs x 15
80lbs x 12

Zorachus
12-01-2011, 07:21 PM
Wednesday; A-Bench Press
11/30/11

MONTH 5 = BBB
Wave1 - Workout-A; 65%x5, 75%x5, 85%x5

- 5/3/1 Bench Press - 1rep max is 220
80lbs x 6 @ 40% WARMUP
130lbs x 5
150lbs x 5
170lbs x 5+ ( did 6 )

- Dumbbell Bench Press; 5 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Weighted Dips 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Tricep extensions = Up Weight month...6...8...10...
45lbs x 15
45lbs x 12

Zorachus
12-04-2011, 12:44 PM
Sunday; B-Squats
12/04/11

MONTH 5 = BBB
Wave1 - Workout-B; 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
110lbs x 6 @ 40% Warmup
175lbs x 5
200lbs x 5
230lbs x 5+ ( did 10 )

-Front Squat = 5x10@50%
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10

- Leg Curl = Up every Month 5...7...9...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Zorachus
12-06-2011, 08:15 PM
Tuesday; C-OH Press
12/06/11

MONTH 5 = BBB
Wave1 - Workout-B; 65%x5, 75%x5, 85%x5+

- 5/3/1 OH Press - 1rep max is 160
60lbs x 6 @ 40% warmup
95lbs x 5
110lbs x 5
120lbs x 5+ ( did 7 )

- OH Dumbbell Press; 5x10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Barbell Upright Row's 5x10 = Up Weight Month 6...8...10...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2+2

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 15
12lbs x 12

Zorachus
12-09-2011, 08:15 AM
Friday; D-Deadlift
12/09/11

MONTH 5 = BBB
Wave1 - Workout-D; 65%x5, 75%x5, 85%x5+

- Deadlift - 1rep max is 265
95lbs x 6 @ 40% = warmup
155lbs x 5
180lbs x 5
200lbs x 5+ ( did 7 )

- Deadlift; BBB 5x8 @50%
120lbs x 8 @ 50%
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8

- Dumbbell Row 5x10 Up weight Month 3...5...7..
40lbs x 10 @ 50%
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Lat Pulldown Up weight month 4...6...8...
80lbs x 15
80lbs x 12

Zorachus
12-10-2011, 11:58 AM
Saturday; A-Bench Press
12/10/11

MONTH 5 = BBB
Wave2 - Workout-A; 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 220
80lbs x 6 @ 40% WARMUP
140lbs x 3
160lbs x 3
180lbs x 3+ ( did 4 )

- Dumbbell Bench Press; 5 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Weighted Dips 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Tricep extensions = Up Weight month...6...8...10...
45lbs x 15
45lbs x 12

Zorachus
12-12-2011, 05:55 PM
Monday; B-Squats
12/12/11

MONTH 5 = BBB
Wave2 - Workout-A; 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
110lbs x 6 @ 40% Warmup
190lbs x 3
215lbs x 3
245lbs x 3+ ( did 9 )

-Front Squat = 5x10@50%
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10

- Leg Curl = Up every Month 5...7...9...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Zorachus
12-14-2011, 07:18 AM
Wednesday; C-OH Press
12/14/11

MONTH 5 = BBB
Wave2 - Workout-C; 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 160
60lbs x 6 @ 40% warmup
100lbs x 3
115lbs x 3
130lbs x 3+ ( did 6 )

- OH Dumbbell Press; 5x10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Barbell Upright Row's 5x10 = Up Weight Month 6...8...10...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2+2

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 15
12lbs x 12

Zorachus
12-19-2011, 05:21 PM
Monday; A-Bench Press
12/19/11

MONTH 5 = BBB
Wave3 - Workout-A; 75%x5, 85%x3, 95%x1+

- 5/3/1 Bench Press - 1rep max is 220
80lbs x 6 @ 40% WARMUP
150lbs x 5
170lbs x 3
190lbs x 1+ ( did 5 )

- Dumbbell Bench Press; 4 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dumbbell Rows 4x10; up weight Month 6...8...10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Tricep extensions = Up Weight month...6...8...10...
45lbs x 15
45lbs x 12

Zorachus
12-21-2011, 08:59 AM
Wednesday; B-Squats
12/21/11

MONTH 5 = BBB
Wave3 - Workout-A; 75%x5, 85%x3, 95%x1+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
110lbs x 6 @ 40% Warmup
200lbs x 5
230lbs x 3
255lbs x 1+ ( did 7 )

-Front Squat = 4 x 10 @50%
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10

- Leg Curl = Up every Month 5...7...9...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Zorachus
12-24-2011, 11:41 AM
Saturday; C-OH Press
12/24/11

MONTH 5 = BBB
Wave3 - Workout-A; 75%x5, 85%x3, 95%x1+

- 5/3/1 OH Press - 1rep max is 160
60lbs x 6 @ 40% warmup
110lbs x 5
120lbs x 3
135lbs x 1+ ( did 4 )

- OH Dumbbell Press; 4 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Dumbbells Upright Row's 4 x 10 = Up Weight Month 6...8...10...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 15
12lbs x 12

Zorachus
12-26-2011, 10:43 AM
Monday; D-Deadlift
12/26/11

MONTH 5 = BBB
Wave3 - Workout-D; 75%x5, 85%x3, 95%x1+

- Deadlift - 1rep max is 265
95lbs x 6 @ 40% = warmup
180lbs x 5
200lbs x 3
225lbs x 1+ ( did 3 )

- T-Bar Row 4x10 Up weight Month 6...8...10..
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10

- Lat Pulldown Up weight month 4...6...8...
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Zorachus
12-28-2011, 04:01 PM
Wednesday; A-Bench Press
12/28/11

MONTH 5 = BBB
Wave4 - DELOAD Workout-A; 40%x5, 50%x5, 60%x5

- 5/3/1 Bench Press - 1rep max is 220

80lbs x 5
100lbs x 5
120lbs x 5

- Dumbbell Bench Press; 4 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dumbbell Rows 4x10; up weight Month 6...8...10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Tricep extensions = Up Weight month...6...8...10...
45lbs x 15
45lbs x 12

Zorachus
12-31-2011, 12:40 PM
Saturday; B-Squats
12/31/11

MONTH 5 = BBB
Wave4 - DELOAD Workout-A; 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 300

110lbs x 5
135lbs x 5
160lbs x 5

-Front Squat = 4 x 10 @50%
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10

- Leg Curl = Up every Month 5...7...9...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Zorachus
01-02-2012, 10:15 AM
Monday; C-OH Press
01/02/12

MONTH 5 = BBB
Wave4 - DELOAD Workout-C; 40%x5, 50%x5, 60%x5

- 5/3/1 OH Press - 1rep max is 160

60lbs x 5
70lbs x 5
90lbs x 5

- OH Dumbbell Press; 4 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Dumbbells Upright Row's 4 x 10 = Up Weight Month 6...8...10...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 15
12lbs x 12

Zorachus
01-15-2012, 10:23 AM
Was sick the last couple of weeks, and at the office very long hours recently, just pooped. Time to kick myself in the butt, and get going again. Still getting over the cold, so will do another round of Deload by taking it easy, but getting me back into the game.

Zorachus
01-15-2012, 10:24 AM
Sunday; A-Bench Press
01/15/12

MONTH 5 = BBB
Wave4 - DELOAD Workout-A; 40%x5, 50%x5, 60%x5

- 5/3/1 Bench Press - 1rep max is 220

80lbs x 5
100lbs x 5
120lbs x 5

- Dumbbell Bench Press; 4 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dumbbell Rows 4x10; up weight Month 6...8...10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Tricep extensions = Up Weight month...6...8...10...
45lbs x 12
45lbs x 8

ELmx479
01-15-2012, 11:17 AM
Your pressing 100lb bells but only rowing 40's? Something doesn't seem right..

Zorachus
01-15-2012, 11:54 AM
Your pressing 100lb bells but only rowing 40's? Something doesn't seem right..

50lbs dumbbells ea.

Zorachus
01-22-2012, 05:16 PM
Ok lets try this again. Just been stressed out and busy with running my business, and then getting over a bad cold this month. Stress + sick = bad for exercising.

But I need to get back into a good routine to get the rhythm going, and good times coming/

Zorachus
01-22-2012, 05:16 PM
Sunday; A-Bench Press
01/29/12

MONTH 5 = BBB
Wave4 - DELOAD Workout-A; 40%x5, 50%x5, 60%x5

- 5/3/1 Bench Press - 1rep max is 220

80lbs x 5
100lbs x 5
120lbs x 5

- Dumbbell Bench Press; 4 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dumbbell Rows 4x10; up weight Month 6...8...10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Tricep extensions = Up Weight month...6...8...10...
45lbs x 12
45lbs x 8

Zorachus
01-31-2012, 06:40 AM
Tuesday; B-Squats
01/31/12

MONTH 5 = BBB
Wave4 - DELOAD Workout-A; 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 300

110lbs x 5
135lbs x 5
160lbs x 5

-Front Squat = 4 x 10 @50%
135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10

- Leg Curl = Up every Month 5...7...9...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

Zorachus
02-02-2012, 07:06 AM
Thursday; C-OH Press
02/02/12

MONTH 5 = BBB
Wave4 - DELOAD Workout-C; 40%x5, 50%x5, 60%x5

- 5/3/1 OH Press - 1rep max is 160

60lbs x 5
70lbs x 5
90lbs x 5

- OH Dumbbell Press; 4 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Dumbbells Upright Row's 4 x 10 = Up Weight Month 6...8...10...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 15
12lbs x 12

Zorachus
02-05-2012, 08:38 AM
Sunday; D-Deadlift
02/05/12

MONTH 5 = BBB
Wave4 - DELOAD Workout-C; 40%x5, 50%x5, 60%x5

- Deadlift - 1rep max is 265

95lbs x 5
120lbs x 5
145lbs x 5

- T-Bar Row 4x10 Up weight Month 6...8...10..
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10

- Lat Pulldown Up weight month 4...6...8...
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

Zorachus
02-07-2012, 06:41 PM
Wednesday; A-Bench Press
02/07/12

MONTH 6 = BBB
Wave1 - Workout-D; 65%x5, 75%x5, 85%x5+

- 5/3/1 Bench Press - 1rep max is 225
80lbs x 8 @ 40% = warmup
130lbs x 5
150lbs x 5
170lbs x 5+ ( did 6 )

- Dumbbell Bench Press; 4 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dumbbell Rows 4x10; up weight Month 7...9...11
35lbs x 10
35lbs x 10
35lbs x 10
50lbs x 6+3+3

- Dumbbell Fly's
20lbs x 12
20lbs x 8

Zorachus
02-10-2012, 05:30 PM
Friday; B-Squats
02/09/12

MONTH 6 = BBB
Wave1 - Workout-B; 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
105lbs x 8 @ 40% = Warmup
170lbs x 5
195lbs x 5
220lbs x 5+ ( did 9 )

-Front Squat = 4 x 10 @50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Leg Curl = Up every Month 5...7...9...
40lbs x 10
40lbs x 10
40lbs x 10
55lbs x 6+3+3

Zorachus
02-12-2012, 03:20 PM
Sunday; C-OH Press
02/12/12

MONTH 6 = BBB
Wave1 - Workout-C; 65%x5, 75%x5, 85%x5+

- 5/3/1 OH Press - 1rep max is 160
60lbs x 8 @ 40% = warmup
95lbs x 5
110lbs x 5
120lbs x 5+ ( did 6 )

- OH Dumbbell Press; 4 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Dumbbells Upright Row's 4 x 10 = Up Weight Month 7...9...11...
40lbs x 10
40lbs x 10
40lbs x 10
55lbs x 6+3+3

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 12
12lbs x 8

Zorachus
02-15-2012, 05:34 PM
Wednesday; D-Deadlift
02/15/12

MONTH 6 = BBB
Wave1 - Workout-D; 65%x5, 75%x5, 85%x5+

- Deadlift - 1rep max is 255
90lbs x 8 @40% warmup
150lbs x 5
170lbs x 5
195lbs x 5+ ( did 6 )

- T-Bar Row 4x10 Up weight Month 6...8...10..
60lbs x 10
60lbs x 10
60lbs x 10
85lbs x 6+3+3

- Lat Pulldown Up weight month 4...6...8...
70lbs x 10
70lbs x 10
70lbs x 10
100lbs x 6+3+3

Zorachus
02-18-2012, 10:12 AM
Friday; A-Bench Press
02/17/12

MONTH 6 = BBB
Wave2 - Workout-A; 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 225
80lbs x 8 @ 40% = warmup
140lbs x 3
160lbs x 3
180lbs x 3+ ( did 6 )

- Dumbbell Bench Press; 4 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dumbbell Rows 4x10; up weight Month 7...9...11
35lbs x 10
35lbs x 10
35lbs x 10
50lbs x 6+3+3

- Dips
BW x 12
BW x 8

Zorachus
02-22-2012, 04:12 PM
Wednesday; B-Squats
02/12/12

MONTH 6 = BBB
Wave2 - Workout-B; 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
105lbs x 8 @ 40% = Warmup
180lbs x 3
210lbs x 3
235lbs x 3+ ( did 9 )

-Front Squat = 4 x 10 @50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Leg Curl = Up every Month 5...7...9...
40lbs x 10
40lbs x 10
40lbs x 10
55lbs x 6+3+3

Zorachus
02-24-2012, 05:45 PM
Friday; C-OH Press
02/24/12

MONTH 6 = BBB
Wave2 - Workout-B; 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 160
60lbs x 8 @ 40% = warmup
100lbs x 3
115lbs x 3
130lbs x 3+ ( did 5 )

- OH Dumbbell Press; 4 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Dumbbells Upright Row's 4 x 10 = Up Weight Month 7...9...11...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 12
12lbs x 8

Zorachus
02-26-2012, 08:38 AM
Sunday; D-Deadlift
02/26/12

MONTH 6 = BBB
Wave2 - Workout-D; 70%x3, 80%x3, 90%x3+

- Deadlift - 1rep max is 255
90lbs x 8 @40% warmup
160lbs x 3
185lbs x 3
205lbs x 3+ ( did 6 )

- T-Bar Row 4x10 Up weight Month 6...8...10..
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

- Lat Pulldown Up weight month 4...6...8...
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Chin up's
BW x 12
BW x 8

Zorachus
02-29-2012, 05:22 PM
Wednesday; A-Bench Press
02/29/12

MONTH 6 = BBB
Wave3 - Workout-A; 75%x5, 85%x3, 95%x1+

- 5/3/1 Bench Press - 1rep max is 225
80lbs x 8 @ 40% = warmup
150lbs x 5
170lbs x 3
190lbs x 1+ ( did 7 )

- Dumbbell Bench Press; 4 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Dumbbell Rows 4x10; up weight Month 7...9...11
35lbs x 10
35lbs x 10
35lbs x 10
50lbs x 6+3+3

- Dips
BW x 12
BW x 8

Zorachus
03-02-2012, 05:38 PM
Friday; B-Squats
03/02/12

MONTH 6 = BBB
Wave3 - Workout-B; 75%x5, 85%x3, 95%x1+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
105lbs x 8 @ 40% = Warmup
195lbs x 5
220lbs x 3
250lbs x 1+ ( did 8 )

-Front Squat = 4 x 10 @50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Leg Curl = Up every Month 5...7...9...
40lbs x 10
40lbs x 10
40lbs x 10
55lbs x 6+3+3

Zorachus
03-04-2012, 12:30 PM
Sunday; C-OH Press
03/04/12

MONTH 6 = BBB
Wave3 - Workout-C; 75%x5, 85%x3, 95%x1+

- 5/3/1 OH Press - 1rep max is 160
60lbs x 8 @ 40% = warmup
110lbs x 5
120lbs x 3
135lbs x 1+ ( did 3 )

- OH Dumbbell Press; 4 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Dumbbells Upright Row's 4 x 10 = Up Weight Month 7...9...11...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 12
12lbs x 8

Zorachus
03-07-2012, 05:54 PM
Wednesday; D-Deadlift
03/07/12

MONTH 6 = BBB
Wave3 - Workout-D; 75%x5, 85%x3, 95%x1+

- Deadlift - 1rep max is 255
90lbs x 8 @40% warmup
170lbs x 5
195lbs x 3
220lbs x 1+ ( did 4 )

- T-Bar Row 5x10 Up weight Month 6...8...10..
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

- Chin up
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
03-09-2012, 05:33 PM
Friday; A-Bench Press
03/09/12

MONTH 6 = BBB
Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5

- 5/3/1 Bench Press - 1rep max is 225

80lbs x 5
100lbs x 5
120lbs x 5

- Dumbbell Bench Press; 4 x 10 @ DELOAD 40%
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

- Dumbbell Rows 4x10; up weight Month 7...9...11
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Dips
BW x 12
BW x 8

Zorachus
03-12-2012, 06:29 PM
Sunday; B-Squats
03/11/12

MONTH 6 = BBB
Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290

105lbs x 5
130lbs x 5
155lbs x 5

-Front Squat = 4 x 10 @DELOAD 40%
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10

- Leg Curl = Up every Month 5...7...9...
40lbs x 10
40lbs x 10
40lbs x 10
55lbs x 6+3+3

Zorachus
03-14-2012, 05:16 PM
Wednesday; C-OH Press
03/14/12

MONTH 6 = BBB
Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5


- 5/3/1 OH Press - 1rep max is 160

60lbs x 5
70lbs x 5
85lbs x 5

- OH Dumbbell Press; 4 x 10 @DELOAD 40%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Dumbbells Upright Row's 4 x 10 = Up Weight Month 7...9...11...
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Side Lateral Dumbbells = Up weight month 3...5...7...
12lbs x 12
12lbs x 8

Zorachus
03-16-2012, 04:48 PM
Friday; D-Deadlift
03/16/12

MONTH 6 = BBB
Wave4 DELOAD - Workout-D; 40%x5, 50%x5, 60%x5


- Deadlift - 1rep max is 255

90lbs x 5
115lbs x 5
140lbs x 5

- T-Bar Row 4 x 10 @DELOAD 40%
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

- Chin up
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
03-18-2012, 09:21 AM
Sunday; A-Bench Press
03/18/12

MONTH 7 = BBB
Wave1 - Workout-A; 65%x5, 75%x5, 85%x5+

- 5/3/1 Bench Press - 1rep max is 210
75lbs x 8 @ 40% = warmup
125lbs x 5
140lbs x 5
160lbs x 5+ ( did 7 )

- Bench Press; 5x10@50%
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Dumbbell Rows; 5x10@50%
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Tricep push downs
40lbs x 12
50lbs x 10
60lbs x 8

Zorachus
03-21-2012, 03:54 PM
Wednesday; B-Squats
03/21/12

MONTH 7 = BBB
Wave1 - Workout-B; 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 275
100lbs x 8 @ 40% = Warmup
160lbs x 5
185lbs x 5
210lbs x 5+ ( did 12 )

-Front Squat = 5 x 10 @50%
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10

- Leg Curl = Up every Month 8...10...12...
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

Zorachus
03-23-2012, 05:31 PM
Friday; C-OH Press
03/23/12

MONTH 7 = BBB
Wave1 - Workout-C; 65%x5, 75%x5, 85%x5+

- 5/3/1 OH Press - 1rep max is 145
50lbs x 8 @ 40% = warmup
85lbs x 5
100lbs x 5
110lbs x 5+ ( did 9 )

- OH Press; 5 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Dumbbells Upright Row's 4 x 10 = Up Weight Month 7...9...11...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Curls
30lbs x 12
35lbs x 10
40lbs x 8

Zorachus
03-25-2012, 10:21 AM
Sunday; D-Deadlift
03/25/12

MONTH 7 = BBB
Wave1 - Workout-D; 65%x5, 75%x5, 85%x5+

- Deadlift - 1rep max is 240
85lbs x 8 @40% warmup
140lbs x 5
160lbs x 5
185lbs x 5+ ( did 9 )

- T-Bar Row 5x10 Up weight Month 8...10...12..
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Chin up
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
03-25-2012, 12:59 PM
Added jump rope between sets, for some extra cardio. But not between the 5/3/1 sets, I take a 2 - 3 minutes rest between those sets, to be ready to go balls out on last lift.

Zorachus
03-28-2012, 03:02 PM
Wednesday; A-Bench Press
03/28/12

MONTH 7 = BBB
Wave2 - Workout-A; 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 210
75lbs x 8 @ 40% = warmup
130lbs x 3
150lbs x 3
170lbs x 3+ ( did 5 )

- Bench Press; 5x10@50%
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Dumbbell Rows; 5x10@50%
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Tricep push downs
40lbs x 12
50lbs x 10
60lbs x 8

Zorachus
03-31-2012, 02:29 PM
Friday; B-Squats
03/30/12

MONTH 7 = BBB
Wave2 - Workout-B; 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 275
100lbs x 8 @ 40% = Warmup
175lbs x 3
200lbs x 3
225lbs x 3+ ( did 10 )

-Front Squat = 5 x 10 @50%
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10

- Leg Curl = Up every Month 8...10...12...
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10

Zorachus
04-03-2012, 07:04 AM
Sunday; C-OH Press
04/01/12

MONTH 7 = BBB
Wave2 - Workout-C; 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 145
50lbs x 8 @ 40% = warmup
90lbs x 3
105lbs x 3
120lbs x 3+ ( did 7 )

- OH Press; 5 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Dumbbells Upright Row's 4 x 10 = Up Weight Month 7...9...11...
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Curls
30lbs x 12
40lbs x 10
50lbs x 8

Zorachus
04-11-2012, 05:45 PM
Wednesday; A-Bench Press
04/11/12

MONTH 7 = BBB
Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5

- 5/3/1 Bench Press - 1rep max is 210

75lbs x 5
95lbs x 5
115lbs x 5

- Dumbbell Bench Press; 4 x 10 @ DELOAD 40%
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

- Dumbbell Rows 4x10; up weight Month 7...9...11
35lbs x 10
35lbs x 10
35lbs x 10
50lbs x 6+2+2+2

- Tricep push downs
40lbs x 12
50lbs x 10
60lbs x 8

Zorachus
04-14-2012, 12:14 PM
Friday; B-Squats
04/13/12

MONTH 7 = BBB
Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 275

105lbs x 5
130lbs x 5
155lbs x 5

-Front Squat = 4 x 10 @DELOAD 40%
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10

- Leg Curl = Up every Month 5...7...9...
40lbs x 10
40lbs x 10
40lbs x 10
55lbs x 6+3+3

Zorachus
04-15-2012, 05:51 PM
Sunday; C-OH Press
04/15/12

MONTH 7 = BBB
Wave4 DELOAD - Workout-A; 40%x5, 50%x5, 60%x5


- 5/3/1 OH Press - 1rep max is 145

60lbs x 5
70lbs x 5
85lbs x 5

- OH Dumbbell Press; 4 x 10 @DELOAD 40%
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

- Dumbbells Upright Row's 4 x 10 = Up Weight Month 8...10...12...
35lbs x 12
40lbs x 10
45lbs x 8
50lbs x 6+2+2+2

- Curls = Up weight Month 8...10...12
30lbs x 10
40lbs x 8
50lbs x 6+2+2+2

Zorachus
04-18-2012, 05:10 PM
Wednesday; D-Deadlift
04/18/12

MONTH 7 = BBB
Wave4 DELOAD - Workout-D; 40%x5, 50%x5, 60%x5

- Deadlift - 1rep max is 240

85lbs x 5
110lbs x 5
130lbs x 5

- T-Bar Row 5x10 Up weight Month 8...10...12..
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Lat Pull Down
70lbs x 12
75lbs x 10
80lbs x 8
90lbs x 6+2+2+2

Zorachus
04-20-2012, 05:31 PM
Friday; A-Bench Press
04/20/12

MONTH 8 = BBB
Wave1 - Workout-A; 65%x5, 75%x5, 85%x5+

- 5/3/1 Bench Press - 1rep max is 215
80lbs x 8 @ 40% = warmup
125lbs x 5
145lbs x 5
165lbs x 5+ ( did 7 )

- Bench Press; 5 x 10 @ 50%
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Dumbbell Rows; Up weight Month 10...12...14...
50lbs x 12
55lbs x 10
60lbs x 8
70lbs x 6+2+2+2

- Tricep push downs; Up weight month 11...13...15...
45lbs x 10
50lbs x 8
70lbs x 6+2+2+2

Zorachus
04-23-2012, 04:29 PM
Sunday; B-Squats
04/22/12

MONTH 8 = BBB
Wave1 - Workout-B; 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
100lbs x 8 = Warmup
165lbs x 5
190lbs x 5
220lbs x 5 ( did 12 )

-Front Squat = 5 x 10 @ 50%
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10

- Leg Curl = Up every Month 9...11...13...
40lbs x 12
45lbs x 10
50lbs x 8
70lbs x 6+2+2+2

Zorachus
04-25-2012, 04:55 PM
Wednesday; C-OH Press
04/25/12

MONTH 8 = BBB
Wave1 - Workout-B; 65%x5, 75%x5, 85%x5+

- 5/3/1 OH Press - 1rep max is 150
55lbs x 8 @ 40% warmup
90lbs x 5
100lbs x 5
115lbs x 5 ( did 9 )

- OH Dumbbell Press; 5 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Upright Row's = Up Weight Month 8...10...12...
30lbs x 12
40lbs x 10
50lbs x 8
60lbs x 6+2+2+2

- Curls = Up weight Month 10...12...14
30lbs x 10
40lbs x 8
55lbs x 6+2+2+2

Zorachus
04-27-2012, 04:19 PM
Friday; D-Deadlift
04/27/12

MONTH 8 = BBB
Wave1 - Workout-B; 65%x5, 75%x5, 85%x5+

- Deadlift - 1rep max is 245
90lbs x 8 @ 40% warmup
145lbs x 5
165lbs x 5
190lbs x 5+ ( did 9 )

- T-Bar Row 5x10 Up weight Month 10...12...14..
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Lat Pull Down = Up weight month 9...11...13...
70lbs x 12
75lbs x 10
80lbs x 8
85lbs x 6+2+2+2

Zorachus
04-30-2012, 05:34 PM
Sunday; A-Bench Press
04/29/12

MONTH 8 = BBB
Wave2 - Workout-A; 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 215
80lbs x 8 @ 40% = warmup
135lbs x 3
155lbs x 3
175lbs x 3+ ( did 5 )

- Bench Press; 5 x 10 @ 50%
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Dumbbell Rows; Up weight Month 10...12...14...
50lbs x 6
60lbs x 6
70lbs x 6+2+2+2

- Tricep push downs; Up weight month 11...13...15...
40lbs x 6
50lbs x 6
70lbs x 6+2+2+2

Zorachus
05-04-2012, 05:37 PM
Friday; B-Squats
05/04/12

MONTH 8 = BBB
Wave2 - Workout-B; 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
100lbs x 8 = Warmup
175lbs x 3
200lbs x 3
225lbs x 3+ ( did 7 )

-Front Squat = 5 x 10 @ 50%
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10

- Leg Curl = Up every Month 9...11...13...
40lbs x 12
45lbs x 10
50lbs x 8
70lbs x 6+2+2+2

Zorachus
05-06-2012, 09:21 AM
Sunday; C-OH Press
05/06/12

MONTH 8 = BBB
Wave2 - Workout-C; 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 150
55lbs x 8 @ 40% warmup
95lbs x 3
110lbs x 3
120lbs x 3+ ( did 8 )

- OH Dumbbell Press; 5 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Upright Row's = Up Weight Month 8...10...12...
30lbs x 12
40lbs x 10
50lbs x 8
60lbs x 6+2+2+2

- Curls = Up weight Month 10...12...14
30lbs x 6
40lbs x 6
55lbs x 6+2+2+2

Zorachus
05-11-2012, 07:03 PM
Friday; D-Deadlift
05/11/12

MONTH 8 = BBB
Wave2 - Workout-C; 70%x3, 80%x3, 90%x3+

- Deadlift - 1rep max is 245
90lbs x 8 @ 40% warmup
145lbs x 3
165lbs x 3
190lbs x 3+ ( did 9 )

- T-Bar Row 5x10 Up weight Month 10...12...14..
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Lat Pull Down 4x10 = Up weight month 9...11...13...
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Pull Up's
BW x 6
BW x 6
BW x 6+2+2+2

Zorachus
05-13-2012, 08:51 AM
Sunday; A-Bench Press
05/13/12

MONTH 8 = BBB
Wave3 - Workout-A; 75%x5, 85%x3, 95%x1+

- 5/3/1 Bench Press - 1rep max is 215
80lbs x 8 @ 40% = warmup
145lbs x 5
165lbs x 3
185lbs x 1+ ( did 2 )

- Bench Press; 5 x 10 @ 50%
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Dumbbell Rows; 4x10 Up weight Month 9...11...13...
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Tricep push downs; Up weight 5lbs month 9...10...11...
40lbs x 6
55lbs x 6
70lbs x 6+2+2+2

Zorachus
05-15-2012, 09:08 PM
Great article about 5/3/1 and "BBB";
http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge