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Zorachus
05-16-2012, 11:42 AM
I am a big fan of the 5/3/1 routine, will try out this revised version that Jim Wendler posted earlier this year, looks very interesting and fun :drooling:

http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge

It is done 4 days per week, and three cycles long. First month assistance 5 x 10 @ 50%, second month assistance at 5 x 10 @ 60%, and third month assistance at 5 x 10 @ 70%. Plus you mix up the assistance lifts, like Squat days you do Deadlift assistance, and Bench Press day you do military press assistance.

Last sets on the 5/3/1 are not taken to failure; only the required reps are done

I will do these 4 days;

Sunday = Deadlift
Monday = Bench Press
Wednesday = Squat
Thursday = Military Press

Zorachus
05-16-2012, 11:50 AM
Wednesday -Squats
05/16/12

MONTH 1 = BBB
Wave1 - 65%x5, 75%x5, 85%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
Bar x 5
105lbs x 3 Warmup @ 40%
170lbs x 5
195lbs x 5
220lbs x 5

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

- Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

First time ever doing hanging leg raises, only did 5 x 5 get me warmed up for this new movement

Zorachus
05-16-2012, 11:55 AM
Thursday - Military Press
05/17/12

MONTH 1 = BBB
Wave1 - 65%x5, 75%x5, 85%x5

- 5/3/1 OH Press - 1rep max is 155
Bar x 5
55lbs x 3 warmup @ 40%
90lbs x 5
105lbs x 5
120lbs x 5

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

- Lat Pulldown's 5 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Curls 3 x 10 @ 50%
40lbs x 10
40lbs x 10
40lbs x 10

Zorachus
05-16-2012, 12:00 PM
Sunday -Deadlift
05/20/12

MONTH 1 = BBB
Wave1 - 65%x5, 75%x5, 85%x5

- Deadlift - 1rep max is 255
Bar x 5
95lbs x 3 warmup @ 40%
150lbs x 5
170lbs x 5
195lbs x 5

- Squats 5 x 10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Ab Wheel
x 10
x 10
x 10
x 10
x 10

Zorachus
05-16-2012, 12:07 PM
Monday -Bench Press
05/21/12

MONTH 1 = BBB
Wave1 - 65%x5, 75%x5, 85%x5

- 5/3/1 Bench Press - 1rep max is 220
Bar x 5
85lbs x 3 warmup @ 40%
130lbs x 5
150lbs x 5
170lbs x 5

- Military Barbell Press; 5 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

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

- Tricep push downs; 3 x 10 @ 50%
45lbs x 10
45lbs x 10
45lbs x 10

Zorachus
05-18-2012, 07:18 AM
For just doing my second day of this new routine, man am I sore :drooling: This should be pretty fun three months :strong:

Cards
05-18-2012, 08:42 AM
best of luck with your routine!

Zorachus
05-21-2012, 11:01 AM
So my first week is done :) Wow that was tougher than it looks, feeling a good soreness after this first weeks run through. Can't imagine what months 2 and 3 will be like :strong:

Zorachus
05-23-2012, 08:10 AM
Wednesday -Squats
05/23/12

MONTH 1 = BBB
Wave2 - 70%x3, 80%x3, 90%x3

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
Bar x 5
105lbs x 3 Warmup @ 40%
180lbs x 3
210lbs x 3
235lbs x 3

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

- Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
05-23-2012, 07:22 PM
Still getting the hang of Hanging Leg Raises, those are tougher than the look with good form.

Cards
05-24-2012, 09:17 AM
way to put in effort, squats looking good.

GazzyG
05-24-2012, 09:23 AM
Good luck with your training, Zorachus.

Zorachus
05-24-2012, 04:57 PM
Thursday - Military Press
05/24/12

MONTH 1 = BBB
Wave2 - 70%x3, 80%x3, 90%x3

- 5/3/1 OH Press - 1rep max is 155
Bar x 5
55lbs x 3 warmup @ 40%
100lbs x 3
110lbs x 3
125lbs x 3

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

- Lat Pulldown's 5 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Curls 3 x 10 @ 50%
40lbs x 10
40lbs x 10
40lbs x 10

Zorachus
05-27-2012, 12:00 PM
Sunday -Deadlift
05/27/12

MONTH 1 = BBB
Wave2 - 70%x3, 80%x3, 90%x3

- Deadlift - 1rep max is 255
Bar x 5
95lbs x 3 warmup @ 40%
160lbs x 3
185lbs x 3
205lbs x 3

- Squats 5 x 10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Ab Wheel
x 10
x 10
x 10
x 10
x 10

Zorachus
05-28-2012, 11:11 AM
Monday -Bench Press
05/28/12

MONTH 1 = BBB
Wave2 - 70%x3, 80%x3, 90%x3

- 5/3/1 Bench Press - 1rep max is 220
Bar x 5
85lbs x 3 warmup @ 40%
140lbs x 3
160lbs x 3
180lbs x 3

- Military Barbell Press; 5 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

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

- Tricep push downs; 3 x 10 @ 50%
45lbs x 10
45lbs x 10
45lbs x 10

Cards
05-28-2012, 02:37 PM
great workouts, ton of volume.

Zorachus
05-31-2012, 09:04 PM
Thursday - Military Press
05/31/12

MONTH 1 = BBB
Wave3 - 75%x5, 85%x3, 95%x1

- 5/3/1 OH Press - 1rep max is 155
Bar x 5
55lbs x 3 warmup @ 40%
105lbs x 5
120lbs x 3
135lbs x 1

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

- Lat Pulldown's 5 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Curls 3 x 10 @ 50%
40lbs x 10
40lbs x 10
40lbs x 10

GazzyG
06-01-2012, 01:47 AM
Great work all round, mate.

BBB is a killer isn't it? Amazing how, given enough reps, even a warm up weight gets hard to lift, haha

Zorachus
06-01-2012, 07:21 PM
Great work all round, mate.

BBB is a killer isn't it? Amazing how, given enough reps, even a warm up weight gets hard to lift, haha

Thanks, yeah BBB can drain your balls, thats for sure :) That last set of OH Press 135lbs with perfect slow movement was tough

Zorachus
06-03-2012, 02:48 PM
Sunday -Deadlift
06/03/12

MONTH 1 = BBB
Wave3 - 75%x5, 85%x3, 95%x1

- Deadlift - 1rep max is 255
Bar x 5
95lbs x 3 warmup @ 40%
170lbs x 5
195lbs x 3
220lbs x 1

- Squats 5 x 10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Ab Wheel
x 10
x 10
x 10
x 10
x 10

Zorachus
06-03-2012, 11:16 PM
Monday -Bench Press
06/04/12

MONTH 1 = BBB
Wave3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Bench Press - 1rep max is 220
Bar x 5
85lbs x 3 warmup @ 40%
150lbs x 5
170lbs x 3
190lbs x 1

- Military Barbell Press; 5 x 10 @ 50%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

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

- Tricep push downs; 3 x 10 @ 50%
45lbs x 10
45lbs x 10
45lbs x 10

Zorachus
06-06-2012, 05:45 PM
Wednesday -Squats
06/06/12

MONTH 1 = BBB
Wave3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
Bar x 5
105lbs x 3 Warmup @ 40%
195lbs x 5
220lbs x 3
250lbs x 1

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

- Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
06-08-2012, 08:56 AM
Finally DELOAD week starting, I need this :)

Zorachus
06-08-2012, 09:00 AM
Thursday - Military Press
06/07/12

DELOAD

MONTH 1 = BBB
Wave4 DELOAD - 40%x5, 50%x5, 60%x5

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

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

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

100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Lat Pulldown's DELOAD = 4 x 10 @ 50%

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

- Curls 3 x 10 @ 50%
40lbs x 10
40lbs x 10
40lbs x 10

Cards
06-08-2012, 09:10 AM
Ooh, deloads are awesome. I get one in two weeks, very excited. Everythings looking spot on in here!

GazzyG
06-08-2012, 09:41 AM
Enjoy the deload, bud, give those joints a rest!

Zorachus
06-08-2012, 06:22 PM
Ooh, deloads are awesome. I get one in two weeks, very excited. Everythings looking spot on in here!

Do you recommend on DELOAD week, still doing 5 x10 accessories ? Or drop down to 4 x 10 ?

Zorachus
06-10-2012, 11:12 AM
Sunday -Deadlift
06/10/12

MONTH 1 = BBB
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

- Deadlift - 1rep max is 255
Bar x 5

100lbs x 5
115lbs x 5
140lbs x 5

- Squats - DELOAD = 4 x 10 @ 50%

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

- Ab Wheel
x 10
x 10
x 10
x 10
x 10

Zorachus
06-14-2012, 08:01 PM
Took few days off, got slight stomach illness, no energy for lifting, and this 4 days a week took a toll on me after one month, warn out. Back to start up Month 2 now, still a little low on energy, we see how this goes.

Zorachus
06-14-2012, 08:05 PM
Thursday - Military Press
06/14/12

MONTH 2 = BBB
Wave1 - 70%x5, 80%x5, 90%x5

- 5/3/1 OH Press - 1rep max is 160
Bar x 5
60lbs x 3 warmup @ 40%
100lbs x 5
115lbs x 5
130lbs x 5

- Bench Press; 5 x 10 @ 60% = Month 2
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10

- Lat Pulldown's 5 x 10 = Up weight 10lbs Month 2
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

- Curls 3 x 10 = Up weight 10lbs Month -2
50lbs x 10
50lbs x 10
50lbs x 10

Cards
06-14-2012, 08:19 PM
hows the first day back after a deload feel?

Zorachus
06-14-2012, 08:25 PM
hows the first day back after a deload feel?

Now Month 2 being 60% assistance, and first day back lifting heavy again, and just being sick earlier in week. Yeah a swift hard kick in the nuts for sure.

Doing 5 reps Military 130lbs was tough enough, with slow good form

No way I can do this program and upping the assistance weight 10% heavier each month, and still do 5 x 10 reps/sets with good form. Month 3 is 70% assistance weight and still 5 x 10, now way, I will have a heart attack :omg:

Zorachus
06-16-2012, 04:54 PM
Sunday -Deadlift
06/16/12

MONTH 2 = BBB
Wave1 - 70%x5, 80%x5, 90%x5

- Deadlift - 1rep max is 265
Bar x 5
100lbs x 3 warmup @ 40%
165lbs x 5
190lbs x 5
215lbs x 5

- Squats 5 x 10 @ 60% = Month 2
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10

- Ab Wheel
x 10
x 10
x 10
x 10
x 10

Zorachus
06-17-2012, 10:01 AM
Monday -Bench Press
06/18/12

MONTH 2 = BBB
Wave1 - 70%x5, 80%x5, 90%x5

- 5/3/1 Bench Press - 1rep max is 225
Bar x 5
80lbs x 3 warmup @ 40%
140lbs x 5
160lbs x 5
180lbs x 5

- Military Barbell Press; 5 x 10 @ 60% = Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Dumbbell Rows; 5 x 10 = Up Weight 10lbs Month 2
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Tricep push downs; 3 x 10 @ 50% = Up Weight 10lbs Month 2
55lbs x 10
55lbs x 10
55lbs x 10

GazzyG
06-17-2012, 11:01 AM
Good work, bud. Glad to see I'm not the only person getting his ass kicked by BBB, haha

Zorachus
06-17-2012, 12:59 PM
Since moving the assistance weight up another 10% for Month 2, on the final couple of sets, 4th and 5th, I can't complete 10 in a row with slow good form, so going to an HTC-12 rep scheme, 6 in a row, then a pause for like 10 seconds or so, do 2 reps, and then wait a short bit, and do the final 2 reps.

Is that ok ? Or cheating ?

GazzyG
06-17-2012, 01:42 PM
Nothing wrong with a pause, in my eyes, others may differ though.

I read up on the 3 month challenge only the other night, in fact. Sounds so so tough.

I'm only on normal BBB and I'm shaking by the end of the last set, haha.

Zorachus
06-20-2012, 09:59 AM
Wednesday -Squats
06/20/12

MONTH 2 = BBB
Wave1 - 70%x5, 80%x5, 90%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
Bar x 5
110lbs x 3 Warmup @ 40%
190lbs x 5
215lbs x 5
245lbs x 5

-Deadlift = 5 x 8 @ 60% = Month 2
140lbs x 8
140lbs x 8
140lbs x 8
140lbs x 8
140lbs x 8

- Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
06-22-2012, 04:28 PM
Thursday - Military Press
06/21/12

MONTH 2 = BBB
Wave2 - 70%x3, 80%x3, 90%x3

- 5/3/1 OH Press - 1rep max is 160
Bar x 5
60lbs x 3 warmup @ 40%
100lbs x 3
115lbs x 3
130lbs x 3

- Bench Press; 5 x 10 @ 60% = Month 2
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10

- Lat Pulldown's 5 x 10 = Up weight 10lbs Month 2
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

- Curls 3 x 10 = Up weight 10lbs Month -2
50lbs x 10
50lbs x 10
50lbs x 10

Cards
06-23-2012, 10:49 AM
Looking great in here, trainings on point.

Zorachus
06-24-2012, 09:38 AM
Sunday -Deadlift
06/24/12

MONTH 2 = BBB
Wave2 - 70%x3, 80%x3, 90%x3

- Deadlift - 1rep max is 265
Bar x 5
100lbs x 3 warmup @ 40%
165lbs x 3
190lbs x 3
215lbs x 3

- Squats 5 x 10 @ 60% = Month 2
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10

- Ab Wheel
x 10
x 10
x 10
x 10
x 10

Zorachus
06-25-2012, 05:05 PM
Monday -Bench Press
06/25/12

MONTH 2 = BBB
Wave2 - 70%x3, 80%x3, 90%x3

- 5/3/1 Bench Press - 1rep max is 225
Bar x 5
80lbs x 3 warmup @ 40%
140lbs x 3
160lbs x 3
180lbs x 3

- Military Barbell Press; 5 x 10 @ 60% = Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Dumbbell Rows; 5 x 10 = Up Weight 10lbs Month 2
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Tricep push downs; 3 x 10 @ 50% = Up Weight 10lbs Month 2
55lbs x 10
55lbs x 10
55lbs x 10

Zorachus
06-29-2012, 02:55 PM
Thursday - Military Press
06/28/12

MONTH 2 = BBB
Wave3 - 75%x5, 85%x3, 95%x1

- 5/3/1 OH Press - 1rep max is 160
Bar x 5
60lbs x 3 warmup @ 40%
110lbs x 5
120lbs x 3
135lbs x 1

- Bench Press; 5 x 10 @ 60% = Month 2
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10

- Lat Pulldown's 5 x 10 = Up weight 10lbs Month 2
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

- Curls 3 x 10 = Up weight 10lbs Month -2
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
07-01-2012, 09:53 AM
Sunday -Deadlift
07/01/12

MONTH 2 = BBB
Wave3 - 75%x5, 85%x3, 95%x1

- Deadlift - 1rep max is 265
Bar x 5
100lbs x 3 warmup @ 40%
180lbs x 5
200lbs x 3
225lbs x 1

- Squats 5 x 10 @ 60% = Month 2
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10
160lbs x 10

- Ab Wheel
x 10
x 10
x 10
x 10
x 10

Zorachus
07-02-2012, 03:07 PM
One issue I am having, my right foot hurting on the bottom flat part. Seems doing Squats + Deadlifts now twice a week, taking a toll ? Hurts after I do Squats. Maybe a I need a pad under my feet ?

Zorachus
07-02-2012, 05:55 PM
Monday -Bench Press
07/02/12

MONTH 2 = BBB
Wave3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Bench Press - 1rep max is 225
Bar x 5
80lbs x 3 warmup @ 40%
150lbs x 5
170lbs x 3
195lbs x 1

- Military Barbell Press; 5 x 10 @ 60% = Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Dumbbell Rows; 5 x 10 = Up Weight 10lbs Month 2
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Tricep push downs; 3 x 10 @ 50% = Up Weight 10lbs Month 2
55lbs x 10
55lbs x 10
55lbs x 10

Zorachus
07-02-2012, 06:52 PM
That was a high volume ass kicker workout

Zorachus
07-04-2012, 11:03 AM
Wednesday -Squats
07/04/12

MONTH 2 = BBB
Wave3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
90lbs x 5 = warmup
160lbs x 3 Warmup
200lbs x 5
230lbs x 3
255lbs x 1

-Deadlift = 5 x 8 @ 60% = Month 2
140lbs x 8
140lbs x 8
140lbs x 8
140lbs x 8
140lbs x 8

- Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
07-04-2012, 11:36 AM
Thank God, DELOAD is next. Can I drop down all assistance lifts to 50% for the deload, or keep them high still ?

Zorachus
07-06-2012, 03:23 PM
Thursday - Military Press
07/05/12

MONTH 2 = BBB
Wave DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 OH Press - 1rep max is 160
Bar x 5
60lbs x 5
70lbs x 5
85lbs x 5


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


- Lat Pulldown's 4 x 10 = DELOAD
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10


- Curls 3 x 10 = Up weight 10lbs Month -2
50lbs x 10
50lbs x 10
50lbs x 10

Cards
07-06-2012, 03:33 PM
That's a ton of volume on the deload, how's it feel?

Zorachus
07-06-2012, 03:59 PM
That's a ton of volume on the deload, how's it feel?

Well assistance dropped down to 50% feels easy now LOL. I am dreading the 3rd month next week, 70% assistance

Zorachus
07-15-2012, 09:28 AM
Took like 10 days off, got super busy at work, add on some major stress, and just had zero energy or time to work out.

Will start off again with a DELOAD week, get me back again, I am still drained and tired, both kids have been sick this past week, maybe I picked up something.

Will do a week of deload, and then be ready for the monster Month 3 :strong:

Zorachus
07-15-2012, 10:29 AM
Sunday -Bench Press
07/15/12

MONTH 2 = BBB
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

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

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

- Military Barbell Press; 4 x 10 @ 50% = Month 2

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

- Dumbbell Rows; 4 x 10 = Up Weight 10lbs Month 2

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

- Tricep push downs; 3 x 10 @ 50% = Up Weight 10lbs Month 2
55lbs x 10
55lbs x 10
55lbs x 10

Zorachus
07-16-2012, 05:41 PM
Monday -Deadlift
07/16/12

MONTH 2 = BBB
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

- Deadlift - 1rep max is 265
Bar x 5

100lbs x 5
120lbs x 5
145lbs x 5

- Squats - DELOAD = 4 x 10 @ 50%

135lbs x 10
135lbs x 10
135lbs x 10
135lbs x 10

- Ab Wheel
x 10
x 10
x 10
x 10
x 10

Zorachus
07-20-2012, 06:45 PM
Wednesday - Military Press
07/18/12

MONTH 2 = BBB
Wave DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 OH Press - 1rep max is 160
Bar x 5
60lbs x 5
70lbs x 5
85lbs x 5


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


- Lat Pulldown's 4 x 10 = DELOAD
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10


- Curls 3 x 10 = Up weight 10lbs Month -2
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
07-20-2012, 06:56 PM
Doing 5 sets of stairs between each group of exercises, keeps the heart pumping, adds some cardio to the workout.

Zorachus
07-21-2012, 02:24 PM
Thursday -Squats
07/19/12

MONTH 2 = BBB
Wave DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
90lbs x 5 = warmup

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

-Deadlift = DELOAD - 4 x 8 @ 50% = Month 2

120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8

- Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
07-23-2012, 07:00 AM
Monday -Bench Press
07/23/12

MONTH 3 = BBB
Wave1 - 65%x5, 75%x5, 85%x5

- 5/3/1 Bench Press - 1rep max is 230
Bar x 5
85lbs x 3 warmup @ 40%
135lbs x 5
155lbs x 5
175lbs x 5

- Military Barbell Press; 5 x 10 @ 70% = Month 3
75lbs x 10 @ 50%
75lbs x 10 @ 50%
90lbs x 10 @ 60%
90lbs x 10 @ 60%
105lbs x 6+2+2 @ 70%

- Dumbbell Rows; 5 x 10 = Up Weight 10lbs Month 2
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Tricep push downs; 3 x 10 @ 50% = Up Weight 10lbs Month 2
65lbs x 10
65lbs x 10
65lbs x 10

Zorachus
07-23-2012, 08:09 AM
Just starting the 3rd month, no way I can do 5 sets of 10 at 70% my 1RM. I just tried that, and by end of that 2nd set at 70% I am struggling and dying. Pushing 25% heavier weight for Assistance is a ton of fucking work, and near impossible for me, without having heart attack :)

Zorachus
07-27-2012, 07:51 AM
Thursday - Military Press
07/26/12

MONTH 3 = BBB
Wave1 - 65%x5, 75%x5, 85%x5

- 5/3/1 OH Press - 1rep max is 165
Bar x 5
60lbs x 3 warmup @ 40%
95lbs x 5
110lbs x 5
125lbs x 5

- Bench Press; 5 x 10
85lbs x 10 @ 40%
105lbs x 10 @ 50%
125lbs x 10 @ 60%
145lbs x 6+2+2 @ 70%

- Lat Pulldown's 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

- Curls 3 x 10
20lbs x 10
25lbs x 10
30lbs x 10

Zorachus
07-27-2012, 08:41 AM
I am open to advice, what 5/3/1 routine should I try next ? I will be done with this 3 month program in a couple of weeks.

Zorachus
07-29-2012, 11:22 AM
Sunday -Deadlift
07/29/12

MONTH 3 = BBB
Wave1 - 65%x5, 75%x5, 85%x5

- Deadlift - 1rep max is 270
Bar x 5
100lbs x 3 warmup @ 40%
160lbs x 5
180lbs x 5
205lbs x 5

- Squats 5 x 10
105lbs x 10 @ 40%
135lbs x 10 @ 50%
160lbs x 10 @ 60%
190lbs x 10 @ 70%

- Ab Wheel
x 10
x 10
x 10
x 10
x 10

Zorachus
07-31-2012, 05:21 PM
Monday -Bench Press
07/30/12

MONTH 3 = BBB
Wave1 - 65%x5, 75%x5, 85%x5

- 5/3/1 Bench Press - 1rep max is 230
Bar x 5
85lbs x 3 warmup @ 40%
135lbs x 5
155lbs x 5
175lbs x 5

- Military Barbell Press; 5 x 10
60lbs x 10 @ 40%
75lbs x 10 @ 50%
90lbs x 10 @ 60%
105lbs x 6+2+2 @ 70%

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

- Tricep push downs; 3 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10

macdaknife
08-01-2012, 05:18 PM
solid stuff in here Zorachus, well done!

how have you found it overall? have you seen noticeable gains in size and strength?

Zorachus
08-02-2012, 10:52 AM
solid stuff in here Zorachus, well done!

how have you found it overall? have you seen noticeable gains in size and strength?

I like this program, but I don't think I am eating enough to keep up with it. After the first month I actually lost a few pounds, but my body looks a bit bulkier more built. And now into the 3rd month have lost another few lbs. I need to eat a lot more than normal on this routine.

I used to always work out just 3 days per week, this program has me working out 4 days a week, so maybe that extra day is doing it's toll on my body ? Every 3 or 4 weeks I am totally wiped out too, this is a ball buster routine, especially Months 2, and definitely Month-3, kicking my butt.

What 5/3/1 routine, should I try next ?

macdaknife
08-02-2012, 05:11 PM
I like this program, but I don't think I am eating enough to keep up with it. After the first month I actually lost a few pounds, but my body looks a bit bulkier more built. And now into the 3rd month have lost another few lbs. I need to eat a lot more than normal on this routine.

I used to always work out just 3 days per week, this program has me working out 4 days a week, so maybe that extra day is doing it's toll on my body ? Every 3 or 4 weeks I am totally wiped out too, this is a ball buster routine, especially Months 2, and definitely Month-3, kicking my butt.

What 5/3/1 routine, should I try next ?

haha, I know what you mean... I did the 'backside of the arms' routine featured on here about a year or more ago. ended up doing 7 workouts a week and I was fragged!

couldn't advise you on next routine buddy... I've only just started a 5/3/1 routine myself but I've cheated and used an App I downloaded for my Android phone so I'll leave that to the more experienced guys on here!

very interested in how you got on with this though... you seem to have been very consistent throughout.

Zorachus
08-02-2012, 07:59 PM
haha, I know what you mean... I did the 'backside of the arms' routine featured on here about a year or more ago. ended up doing 7 workouts a week and I was fragged!

couldn't advise you on next routine buddy... I've only just started a 5/3/1 routine myself but I've cheated and used an App I downloaded for my Android phone so I'll leave that to the more experienced guys on here!

very interested in how you got on with this though... you seem to have been very consistent throughout.

Thanks for the kind words. This Month 3 is [H]ardcore, and I am cheating on it a bit, the book says 5 sets of 10 reps each at 70% your 1RM sorry just no way I can do 5 straights sets at 70% my max, I tried that the first week, no frigging way, I was lucky to do 2 sets like that before absolutely dying by the 6th or 7th rep each set.

Today is another workout again, and I am actually a little apprehensive on doing it, need to muster up the energy, more in my mind, to get through it now.

Zorachus
08-02-2012, 08:04 PM
Wednesday -Squats
08/01/12

MONTH 3 = BBB
Wave1 - 65%x5, 75%x5, 85%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
110lbs x 5 = warmup
180lbs x 5
210lbs x 5
240lbs x 5

-Deadlift = 5 x 8
100lbs x 8 @ 40%
120lbs x 8 @ 50%
145lbs x 8 @ 60%
170lbs x 8 @ 70%

- Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Yosh86
08-02-2012, 10:07 PM
Keep up the hard work!

I'm interested in hearing about your starting maxes compared with your maxes in a couple weeks. I've never tried 5/3/1 and like the idea of using percentages of maxes but always thought there was too much volume and too many deload weeks with the program.

Zorachus
08-05-2012, 09:36 AM
Sunday - Military Press
08/05/12

MONTH 3 = BBB
Wave2 - 70%x3, 80%x3, 90%x3

- 5/3/1 OH Press - 1rep max is 165
Bar x 5
60lbs x 5 warmup @ 40%
105lbs x 3
120lbs x 3
135lbs x 3

- Bench Press; 5 x 10
85lbs x 10 @ 40%
105lbs x 10 @ 50%
125lbs x 10 @ 60%
145lbs x 6+2+2 @ 70%

- Lat Pulldown's 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

- Curls 3 x 10
20lbs x 10
25lbs x 10
30lbs x 10

Zorachus
08-07-2012, 05:41 PM
Tuesday -Deadlift
08/07/12

MONTH 3 = BBB
Wave2 - 70%x3, 80%x3, 90%x3

- Deadlift - 1rep max is 270
Bar x 5
100lbs x 5 warmup @ 40%
170lbs x 3
195lbs x 3
220lbs x 3

- Squats 5 x 10
105lbs x 10 @ 40%
135lbs x 10 @ 50%
135lbs x 10 @ 50%
160lbs x 10 @ 60%
190lbs x 10 @ 70%

- Ab Wheel
x 10
x 10
x 10
x 10
x 10

macdaknife
08-08-2012, 06:25 AM
Today is another workout again, and I am actually a little apprehensive on doing it, need to muster up the energy, more in my mind, to get through it now.

Well, you mustered up the energy and got to it... well done buddy!

Zorachus
08-10-2012, 03:52 PM
Thursday -Bench Press
08/09/12

MONTH 3 = BBB
Wave2 - 70%x3, 80%x3, 90%x3

- 5/3/1 Bench Press - 1rep max is 230
Bar x 5
85lbs x 5 warmup @ 40%
145lbs x 3
165lbs x 3
185lbs x 3

- Military Barbell Press; 5 x 10
60lbs x 10 @ 40%
75lbs x 10 @ 50%
75lbs x 10 @ 50%
90lbs x 10 @ 60%
105lbs x 6+2+2 @ 70%

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

- Tricep push downs; 3 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10

Zorachus
08-10-2012, 06:52 PM
Doing the heavy assistance at 60% and 70% is brutal, after already starting off with the main 5/3/1 sets first.

Zorachus
08-12-2012, 08:46 AM
Sunday -Squats
08/12/12

MONTH 3 = BBB
Wave2 - 70%x3, 80%x3, 90%x3

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
110lbs x 5 @ 40%= warmup
195lbs x 3
225lbs x 3
250lbs x 3

-Deadlift = 5 x 8
100lbs x 8 @ 40%
120lbs x 8 @ 50%
145lbs x 8 @ 60%
170lbs x 8 @ 70%

- Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
08-14-2012, 05:37 PM
Tuesday - Military Press
08/14/12

MONTH 3 = BBB
Wave3 - 75%x5, 85%x3, 95%x1

- 5/3/1 OH Press - 1rep max is 165
Bar x 5
60lbs x 5 warmup @ 40%
110lbs x 5
125lbs x 3
140lbs x 1

- Bench Press; 5 x 10
85lbs x 10 @ 40%
105lbs x 10 @ 50%
125lbs x 10 @ 60%
145lbs x 6+2+2 @ 70%

- Lat Pulldown's 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

- Curls 3 x 10
20lbs x 10
25lbs x 10
30lbs x 10

Zorachus
08-17-2012, 12:16 PM
This three month program is almost finished, will go onto the Bodybuilding 5/3/1 routine next;

http://www.bodybuildingprogram.net/jim-wendler-5-3-1-bodybuilding-workout

Zorachus
08-18-2012, 03:11 PM
Saturday -Deadlift
08/18/12

MONTH 3 = BBB
Wave3 - 75%x5, 85%x3, 95%x1

- Deadlift - 1rep max is 270
Bar x 5
100lbs x 5 warmup @ 40%
180lbs x 5
205lbs x 3
230lbs x 1

- Squats 5 x 10
105lbs x 10 @ 40%
135lbs x 10 @ 50%
135lbs x 10 @ 50%
160lbs x 10 @ 60%
190lbs x 10 @ 70%

- Ab Wheel
x 10
x 10
x 10
x 10
x 10

Zorachus
08-20-2012, 05:25 PM
Monday -Bench Press
08/20/12

MONTH 3 = BBB
Wave3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Bench Press - 1rep max is 230
Bar x 5
85lbs x 5 warmup @ 40%
155lbs x 5
175lbs x 3
195lbs x 1

- Military Barbell Press; 5 x 10
60lbs x 10 @ 40%
75lbs x 10 @ 50%
75lbs x 10 @ 50%
90lbs x 10 @ 60%
105lbs x 6+2+2 @ 70%

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

- Tricep push downs; 3 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10

Zorachus
08-20-2012, 06:20 PM
The Assistance lifts at 60% and 70% are brutal.

Zorachus
08-21-2012, 11:52 PM
Tuesday -Squats
08/21/12

MONTH 3 = BBB
Wave3 - 75%x5, 85%x3, 95%x1

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
110lbs x 5 @ 40%= warmup
210lbs x 5
240lbs x 3
265lbs x 1

-Deadlift = 5 x 8
100lbs x 8 @ 40%
120lbs x 8 @ 50%
145lbs x 8 @ 60%
170lbs x 8 @ 70%

- Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
08-27-2012, 09:39 AM
Done with the 3-Month Challenge, that last month was a killer. Now time for a Bodybuilder 5/3/1

Zorachus
08-27-2012, 09:46 AM
Monday - Workout A = Shoulders
08/27/12

MONTH 1 = Bodybuilder Assistance
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 OH Press - 1rep max is 155
Bar x 5
60lbs x 5 warmup @ 40%
90lbs x 5
105lbs x 5
120lbs x 5+ ( did 7 )

- Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Side Laterals = 4 x 12 up weight each month
10lbs x 12
10lbs x 12
10lbs x 12
10lbs x 12

- Barbell Curls = 4 x 12 up weight each month
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

Zorachus
08-29-2012, 08:12 PM
Wednesday -Workout B = Back
08/29/12

MONTH 1 = Bodybuilder Assistance
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Deadlift - 1rep max is 275
Bar x 5
100lbs x 5 warmup @ 40%
160lbs x 5
185lbs x 5
210lbs x 5+ ( did 7 )

- Bent Over Rows - Up weight Month 2
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Lat Pulldowns - Up weight Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Hanging Leg Raises
4 x 10

Zorachus
08-31-2012, 05:44 PM
Friday -Workout C = Chest
08/31/12

MONTH 1 = Bodybuilder Assistance
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Bench Press - 1rep max is 235
Bar x 5
90lbs x 5 warmup @ 40%
140lbs x 5
160lbs x 5
180lbs x 5+ ( did 8 )

- Dumbbell Flyes = 4 x 12 - Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

- Tricep Pushdowns = 5 x 20 - - Up weight Month 2
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20

- Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8

Zorachus
09-03-2012, 05:32 PM
Monday -Workout D = Legs
09/03/12

MONTH 1 = Bodybuilder Assistance
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 315
110lbs x 5 @ 40%= warmup
185lbs x 5
215lbs x 5
240lbs x 5+ ( did 10 )

-Leg Curls 5 x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15

-Leg Extensions 4 x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Ab Wheel 4 x 12

Zorachus
09-06-2012, 08:54 PM
Wednesday - Workout A = Shoulders
09/05/12

MONTH 1 = Bodybuilder Assistance
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 155
Bar x 5
60lbs x 5 warmup @ 40%
100lbs x 3
110lbs x 3
125lbs x 3+ ( did 5 )

- Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Side Laterals = 4 x 12 up weight each month
10lbs x 12
10lbs x 12
10lbs x 12
10lbs x 12

- Barbell Curls = 4 x 12 up weight each month
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

Zorachus
09-08-2012, 07:36 AM
Saturday -Workout B = Back
09/08/12

MONTH 1 = Bodybuilder Assistance
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Deadlift - 1rep max is 275
Bar x 5
100lbs x 5 warmup @ 40%
175lbs x 3
200lbs x 3
220lbs x 3+

- Bent Over Rows - Up weight Month 2
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Lat Pulldowns - Up weight Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Hanging Leg Raises
4 x 10

Zorachus
09-09-2012, 09:53 AM
Sunday -Workout C = Chest
09/09/12

MONTH 1 = Bodybuilder Assistance
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 235
Bar x 5
90lbs x 5 warmup @ 40%
150lbs x 3
170lbs x 3
190lbs x 3+ ( did 5 )

- Dumbbell Flyes = 4 x 12 - Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

- Tricep Pushdowns = 5 x 20 - - Up weight Month 2
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20

- Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8

Zorachus
09-12-2012, 04:02 PM
Wednesday -Workout D = Legs
09/12/12

MONTH 1 = Bodybuilder Assistance
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 315
110lbs x 5 @ 40%= warmup
200lbs x 3
225lbs x 3
255lbs x 3+ ( did 6 )

-Leg Curls 5 x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15

-Leg Extensions 4 x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Ab Wheel 4 x 12

Zorachus
09-13-2012, 08:29 PM
Thursday - Workout A = Shoulders
09/13/12

MONTH 1 = Bodybuilder Assistance
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 OH Press - 1rep max is 155
Bar x 5
60lbs x 5 warmup @ 40%
105lbs x 5
120lbs x 3
130lbs x 1+ ( did 4 )

- Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Side Laterals = 4 x 12 up weight each month
10lbs x 12
10lbs x 12
10lbs x 12
10lbs x 12

- Barbell Curls = 4 x 12 up weight each month
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

Zorachus
09-21-2012, 06:23 PM
Friday -Workout B = Back
09/21/12

MONTH 1 = Bodybuilder Assistance
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 Deadlift - 1rep max is 275
Bar x 5
100lbs x 5 warmup @ 40%
185lbs x 5
210lbs x 3
235lbs x 1+ ( did 3 )

- Bent Over Rows - Up weight Month 2
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Lat Pulldowns - Up weight Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Hanging Leg Raises
4 x 10

Zorachus
09-22-2012, 06:48 PM
Saturday -Workout C = Chest
09/22/12

MONTH 1 = Bodybuilder Assistance
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 Bench Press - 1rep max is 235
Bar x 5
90lbs x 5 warmup @ 40%
160lbs x 5
180lbs x 3
200lbs x 1+ ( did 3 )

- Dumbbell Flyes = 4 x 12 - Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

- Tricep Pushdowns = 5 x 20 - - Up weight Month 2
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20

- Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8

Zorachus
09-28-2012, 09:25 AM
DELOAD time, just got back from Disney World family vacation.

Zorachus
09-28-2012, 09:26 AM
Friday -Workout D = Legs
09/28/12

MONTH 1 = Bodybuilder Assistance
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 315

115lbs x 5
140lbs x 5
170lbs x 5

-Leg Curls 5 x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15

-Leg Extensions 4 x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Ab Wheel 4 x 12

Zorachus
09-29-2012, 09:13 AM
Saturday - Workout A = Shoulders
09/29/12

MONTH 1 = Bodybuilder Assistance
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

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

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

- Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Side Laterals = 4 x 12 up weight each month
10lbs x 12
10lbs x 12
10lbs x 12
10lbs x 12

- Barbell Curls = 4 x 12 up weight each month
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

Zorachus
09-30-2012, 09:02 AM
Sunday -Workout B = Back
09/30/12

MONTH 1 = Bodybuilder Assistance
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 Deadlift - 1rep max is 275
Bar x 5

100lbs x 5
130lbs x 5
150lbs x 5

- Bent Over Rows - Up weight Month 2
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Lat Pulldowns - Up weight Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Hanging Leg Raises
4 x 10

Zorachus
10-03-2012, 08:19 PM
Wednesday -Workout C = Chest
10/03/12

MONTH 1 = Bodybuilder Assistance
Wave4 - DELOAD - 75%x5, 85%x3, 95%x1+

- 5/3/1 Bench Press - 1rep max is 235
Bar x 5

100lbs x 5
110lbs x 5
130lbs x 5

- Dumbbell Flyes = 4 x 12 - Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

- Tricep Pushdowns = 5 x 20 - - Up weight Month 2
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20

- Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8

Zorachus
10-06-2012, 10:30 AM
Saturday -Workout D = Legs
10/06/12

MONTH 1 = Bodybuilder Assistance
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 315

115lbs x 5
140lbs x 5
170lbs x 5

-Leg Curls 5 x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15

-Leg Extensions 4 x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Ab Wheel 4 x 12

Zorachus
10-07-2012, 09:47 AM
Sunday - Workout A = Shoulders
10/07/12

MONTH 2 = Bodybuilder Assistance
Wave1 - 65%x5, 75%x5, 85%x5+

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

- Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Side Laterals = 4 x 12 up weight each month
12lbs x 12
12lbs x 12
12lbs x 12
12lbs x 12

- Barbell Curls = 4 x 12 up weight each month
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12

Zorachus
10-13-2012, 03:39 PM
Saturday -Workout B = Back
10/13/12

MONTH 2 = Bodybuilder Assistance
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Deadlift - 1rep max is 280
Bar x 5
100lbs x 5 = WARMUP
160lbs x 5
190lbs x 5
215lbs x 5

- Bent Over Rows - Up weight Month 3
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12

- Lat Pulldowns - Up weight Month 3
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

- Hanging Leg Raises
4 x 10

Zorachus
10-14-2012, 09:55 AM
Sunday -Workout C = Chest
10/14/12

MONTH 2 = Bodybuilder Assistance
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Bench Press - 1rep max is 240
Bar x 5
100lbs x 5 WARMUP
140lbs x 5
160lbs x 5
185lbs x 5+

- Dumbbell Flyes = 4 x 12 - Up weight Month 2
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12

- Tricep Pushdowns = 5 x 20 - - Up weight Month 3
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20

- Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8

Zorachus
10-16-2012, 04:53 PM
Tuesday -Workout D = Legs
10/16/12

MONTH 2 = Bodybuilder Assistance
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 320
120lbs x 5 @ 40% = Warmup
190lbs x 5
210lbs x 5
240lbs x 5

-Leg Curls 5 x 15 = Up Weight Month 3
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

-Leg Extensions 4 x 12 = Up weight Month 3
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12

- Ab Wheel 4 x 12

Zorachus
10-16-2012, 05:38 PM
No go on the Squats today. Right knee is hurting, and also bottom of foot on right side. Been hurting a little more and more after each squat session, this has been going on a good 6 - 8 weeks, but never stopped me from squatting before. This is the first time, it felt very uncomfortable, and little painful. Like the clicking sound of the knee.

And when I am in the car for a long period of time, my right knee gets very uncomfortable being in the driving position, I have to move seat all the way back almost, to keep it straight and feels much better.

Plus on that same leg, bottom of the foot, on right side, hurts, when a ton of pressure on it, especially after squatting the bottom of that foot, feels almost swollen, and hard to stand on 100% perfectly, then it goes away after several hours. But that slight pressure seems to be on the bottom of the foot most of the day, if doing a lot of standing and walking.

Zorachus
10-19-2012, 04:06 PM
Friday - Workout A = Shoulders
10/19/12

MONTH 2 = Bodybuilder Assistance
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 160
Bar x 5
60lbs x 5 @ 40% = WARMUP
100lbs x 3
115lbs x 3
130lbs x 3+ ( did 4 )

- Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Side Laterals = 4 x 12 up weight each month
12lbs x 12
12lbs x 12
12lbs x 12
12lbs x 12

- Barbell Curls = 4 x 12 up weight each month
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12

Zorachus
10-19-2012, 04:31 PM
These OH Press lifts getting heavy for me :evillaugh:

Zorachus
10-21-2012, 11:23 AM
Sunday -Workout B = Back
10/21/12

MONTH 2 = Bodybuilder Assistance
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Deadlift - 1rep max is 280
Bar x 5
100lbs x 5 = WARMUP
175lbs x 3
200lbs x 3
225lbs x 3+ ( did 5 )

- Bent Over Rows - Up weight Month 3
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12

- Lat Pulldowns - Up weight Month 3
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

- Hanging Leg Raises
4 x 10

Zorachus
10-24-2012, 08:08 AM
Wednesday -Workout C = Chest
10/24/12

MONTH 2 = Bodybuilder Assistance
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 240
Bar x 5
100lbs x 5 WARMUP
150lbs x 3
170lbs x 3
195lbs x 3+ ( did 5 )

- Dumbbell Flyes = 4 x 12 - Up weight Month 2
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12

- Tricep Pushdowns = 5 x 20 - - Up weight Month 3
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20

- Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8

Zorachus
10-26-2012, 08:35 AM
Friday -Workout D = Legs
10/26/12

MONTH 2 = Bodybuilder Assistance
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 320
120lbs x 5 @ 40% = Warmup
200lbs x 3
230lbs x 3
260lbs x 3+ ( did 6 )

-Leg Curls 5 x 15 = Up Weight Month 3
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

-Leg Extensions 4 x 12 = Up weight Month 3
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12

- Ab Wheel 4 x 12

Zorachus
10-27-2012, 08:44 AM
Saturday - Workout A = Shoulders
10/27/12

MONTH 2 = Bodybuilder Assistance
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 OH Press - 1rep max is 160
Bar x 5
60lbs x 5 @ 40% = WARMUP
110lbs x 5
120lbs x 3
135lbs x 1+ ( did 2 )

- Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Side Laterals = 4 x 12 up weight each month
12lbs x 12
12lbs x 12
12lbs x 12
12lbs x 12

- Barbell Curls = 4 x 12 up weight each month
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12

Zorachus
10-30-2012, 07:49 AM
Tuesday -Workout B = Back
10/30/12

MONTH 2 = Bodybuilder Assistance
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 Deadlift - 1rep max is 280
Bar x 5
100lbs x 5 = WARMUP
190lbs x 5
215lbs x 3
240lbs x 1+ ( did 2 )

- Bent Over Rows - Up weight Month 3 ( 40lb dumbbells )
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12

- Lat Pulldowns - Up weight Month 3
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

- Pull Up's
4 x Failure

Zorachus
11-01-2012, 08:52 AM
Thursday -Workout C = Chest
11/01/12

MONTH 2 = Bodybuilder Assistance
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 Bench Press - 1rep max is 240
Bar x 5
100lbs x 5 WARMUP
160lbs x 5
190lbs x 3
205lbs x 1+ ( did 3 )

- Dumbbell Flyes = 4 x 12 - Up weight Month 2
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12

- Tricep Pushdowns = 5 x 20 - - Up weight Month 3
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20

- Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8

Zorachus
11-03-2012, 10:02 AM
Saturday -Workout D = Legs
11/03/12

MONTH 2 = Bodybuilder Assistance
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 320
120lbs x 5 @ 40% = Warmup
215lbs x 5
245lbs x 3
275lbs x 1+

-Leg Curls 5 x 15 = Up Weight Month 3
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

-Leg Extensions 4 x 12 = Up weight Month 3
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12

- Ab Wheel 4 x 12

Zorachus
11-07-2012, 09:01 PM
Thursday - Workout A = Shoulders
11/07/12

MONTH 2 = Bodybuilder Assistance
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

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

60lbs x 5
75lbs x 5
90lbs x 5

- Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

- Side Laterals = 4 x 12 up weight each month
12lbs x 12
12lbs x 12
12lbs x 12
12lbs x 12

- Barbell Curls = 4 x 12 up weight each month
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12

Zorachus
11-10-2012, 10:44 AM
Saturday -Workout B = Back
11/10/12

MONTH 2 = Bodybuilder Assistance
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 Deadlift - 1rep max is 280
Bar x 5

100lbs x 5
130lbs x 5
150lbs x 5

- Bent Over Rows - Up weight Month 3 ( 40lb dumbbells )
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12

- Lat Pulldowns - Up weight Month 3
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

- Pull Up's
4 x Failure

Zorachus
11-12-2012, 04:20 PM
Monday -Workout C = Chest
11/12/12

MONTH 2 = Bodybuilder Assistance
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 Bench Press - 1rep max is 240
Bar x 5
100lbs x 5 WARMUP
100lbs x 5
120lbs x 5
140lbs x 5

- Dumbbell Flyes = 4 x 12 - Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

- Tricep Pushdowns = 5 x 20 - - Up weight Month 3
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20

- Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8

Zorachus
11-17-2012, 10:22 AM
Saturday -Workout D = Legs
11/17/12

MONTH 2 = Bodybuilder Assistance
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 320

120lbs x 5
150lbs x 5
170lbs x 5

-Leg Curls 5 x 15 = Up Weight Month 3
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

-Leg Extensions 4 x 12 = Up weight Month 3
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12

- Ab Wheel 4 x 12

Zorachus
11-18-2012, 08:59 AM
Sunday - Workout A = Shoulders
11/18/12

MONTH 3 = Bodybuilder Assistance
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 OH Press - 1rep max is 165
Bar x 5
60lbs x 5 = WARMUP
90lbs x 5
110lbs x 5
120lbs x 5+ ( 5 only )

- Dumbbell Military Press = 4 x 12 @ 50%
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12

- Side Laterals = 4 x 12 up weight each month
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

- Barbell Curls = 4 x 12 up weight each month
50lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12

Zorachus
11-20-2012, 08:06 PM
Tuesday -Workout B = Back
11/20/12

MONTH 3 = Bodybuilder Assistance
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Deadlift - 1rep max is 285
Bar x 5
100lbs
160lbs x 5
190lbs x 5
220lbs x 5+ ( did 6 )

- Bent Over Rows - Up weight Month 3 ( 40lb dumbbells )
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

- Lat Pulldowns - Up weight Month 3
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Pull Up's
4 x Failure

Zorachus
11-22-2012, 09:02 AM
Thursday -Workout C = Chest
11/22/12

MONTH 3 = Bodybuilder Assistance
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Bench Press - 1rep max is 245
Bar x 5
100lbs x 5 WARMUP
145lbs x 5
165lbs x 5
185lbs x 5+ ( did 7 )

- Dumbbell Flyes = 4 x 12 - Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

- Tricep Pushdowns = 5 x 20 - - Up weight Month 3
45lbs x 20
45lbs x 20
45lbs x 20
45lbs x 20
45lbs x 20

- Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8

Zorachus
11-25-2012, 01:33 PM
Sunday -Workout D = Legs
11/25/12

MONTH 3 = Bodybuilder Assistance
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 325
120lbs x 5 = WARMUP
190lbs x 5
220lbs x 5
250lbs x 5 ( did 7 )

-Leg Curls 5 x 15 = Up Weight Month 3
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

-Leg Extensions 4 x 12 = Up weight Month 3
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

- Ab Wheel 4 x 12

Zorachus
11-29-2012, 02:42 PM
Thursday - Workout A = Shoulders
11/29/12

MONTH 3 = Bodybuilder Assistance
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 165
Bar x 5
60lbs x 5 = WARMUP
100lbs x 3
120lbs x 3
135lbs x 3+

- Dumbbell Military Press = 4 x 12 @ 50%
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12

- Side Laterals = 4 x 12 up weight each month
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

- Barbell Curls = 4 x 12 up weight each month
50lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12

Zorachus
12-01-2012, 09:29 AM
Saturday -Workout B = Back
12/01/12

MONTH 3 = Bodybuilder Assistance
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Deadlift - 1rep max is 285
Bar x 5
100lbs
180lbs x 3
200lbs x 3
230lbs x 3+

- Bent Over Rows - Up weight Month 3 ( 40lb dumbbells )
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

- Lat Pulldowns - Up weight Month 3
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Pull Up's
4 x Failure

Zorachus
12-03-2012, 06:08 PM
Monday -Workout C = Chest
12/03/12

MONTH 3 = Bodybuilder Assistance
Wave3 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 245
Bar x 5
100lbs x 5 WARMUP
155lbs x 3
175lbs x 3
200lbs x 3+ ( did 6 )

- Dumbbell Flyes = 4 x 12 - Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

- Tricep Pushdowns = 5 x 20 - - Up weight Month 3
45lbs x 20
45lbs x 20
45lbs x 20
45lbs x 20
45lbs x 20

- Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8

Zorachus
12-06-2012, 03:50 PM
Thursday -Workout D = Legs
12/06/12

MONTH 3 = Bodybuilder Assistance
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 325
120lbs x 5 = WARMUP
205lbs x 3
235lbs x 3
265lbs x 3+ ( did 6 )

-Leg Curls 5 x 15 = Up Weight Month 3
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15

-Leg Extensions 4 x 12 = Up weight Month 3
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

- Ab Wheel 4 x 12

Zorachus
12-08-2012, 09:50 AM
Saturday - Workout A = Shoulders
12/08/12

MONTH 3 = Bodybuilder Assistance
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 OH Press - 1rep max is 165
Bar x 5
60lbs x 5 = WARMUP
110lbs x 5
125lbs x 3
140lbs x 1+ ( did 3 )

- Dumbbell Military Press = 4 x 12 @ 50%
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12

- Side Laterals = 4 x 12 up weight each month
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

- Barbell Curls = 4 x 12 up weight each month
50lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12

Zorachus
12-10-2012, 05:49 PM
Monday -Workout B = Back
12/10/12

MONTH 3 = Bodybuilder Assistance
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 Deadlift - 1rep max is 285
Bar x 5
100lbs
190lbs x 5
220lbs x 3
245lbs x 1+

- Bent Over Rows - Up weight Month 3 ( 40lb dumbbells )
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

- Lat Pulldowns - Up weight Month 3
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- Pull Up's
4 x Failure

Zorachus
12-13-2012, 07:30 PM
Needed to get back to BBB "Big.But.Boring" again, my favorite 5/3/1 routine.

Zorachus
12-13-2012, 09:01 PM
Thursday -Workout A = Chest
12/13/12

MONTH 1 = BBB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Bench Press - 1rep max is 210
Bar x 5
100lbs x 5 WARMUP
130lbs x 5
150lbs x 5
170lbs x 5+ ( did 11 )

- Military/OH Press 5 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Dumbbell Rows
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Curls dumbbells
25lbs x 10
25lbs x 10
25lbs x 10

Zorachus
12-15-2012, 11:30 AM
Saturday - Squats -Workout B = Legs
12/15/12

MONTH 1 = BBB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 295
100lbs x 5 = WARMUP
175lbs x 5
200lbs x 5
225lbs x 5+ ( did 8 )

- Deadlift 5 x 8 @ 50%
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8

-Leg Curls 5 x 10 = Up Weight Month 3
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

macdaknife
12-17-2012, 06:25 AM
bench seems to be coming along nicely Zorachus.

did you not get on with the Wendler BB 5/3/1?

Zorachus
12-18-2012, 08:22 PM
Tuesday - Workout C = Shoulders
12/18/12

MONTH 1 = BB
Wave1 - 65%x5, 87%x5, 95%x5+

- 5/3/1 OH Press - 1rep max is 150
Bar x 5
50lbs x 5 = WARMUP
90lbs x 5
100lbs x 5
115lbs x 5+ ( did 7 )

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

- Chinup's 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Tricep pushdowns
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
12-20-2012, 03:19 PM
Thursday -Workout D = Back
12/20/12

MONTH 1 = BBB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Deadlift - 1rep max is 260
Bar x 5
100lbs
150lbs x 5
180lbs x 5
200lbs x 5+ ( did 8 )

- Squats 5 x 10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
12-22-2012, 09:46 AM
Saturday -Workout A = Chest
12/22/12

MONTH 1 = BBB
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 210
Bar x 5
100lbs x 5 WARMUP
140lbs x 3
150lbs x 3
170lbs x 3+ ( did 5 )

- Military/OH Press 5 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 2
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Curls dumbbells = Up Weight Month 2
20lbs x 10
20lbs x 10
20lbs x 10

Zorachus
01-10-2013, 08:21 AM
I was really sick the last few weeks, with Influenza Type - A, it knocked my butt out for long time.

Back to easy DELOAD workout at first, get back in swing of it.

Zorachus
01-10-2013, 08:24 AM
Thursday -Workout A = Chest
01/10/13

MONTH 1 = BBB
DELOAD - 40%x5, 50%x5, 60%x5

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

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

- DELOAD Military/OH Press 4 x 10 @ 40%
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10


- Dumbbell Rows 4 x 10 = Up weight Month 2
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10


- Curls dumbbells = Up Weight Month 2
20lbs x 10
20lbs x 10
20lbs x 10

Zorachus
01-12-2013, 11:06 AM
Saturday - Squats -Workout B = Legs
01/12/13

MONTH 1 = BBB
DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 295

110lbs x 5
130lbs x 5
160lbs x 5

- DELOAD Deadlift 4 x 8 @ 50%
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8

-Leg Curls 5 x 10 = Up Weight Month 3
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

Zorachus
01-14-2013, 06:48 PM
Monday - Workout C = Shoulders
01/14/13

MONTH 1 = BB
DELOAD - 40%x5, 50%x5, 60%x5

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

55lbs x 5
70lbs x 5
80lbs x 5

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

- Chinup's 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Tricep pushdowns
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
01-17-2013, 08:01 AM
Thursday -Workout D = Back
01/17/13

MONTH 1 = BBB
DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 Deadlift - 1rep max is 260
Bar x 5

100lbs x 5
120lbs x 5
140lbs x 5

- Squats DELOAD 4 x 10 @ 40%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
01-19-2013, 11:32 AM
Saturday -Workout A = Chest
01/19/13

MONTH 1 = BBB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Bench Press - 1rep max is 210
Bar x 5
100lbs x 5 WARMUP
130lbs x 5
150lbs x 5
170lbs x 5+ ( did 11 )

- Military/OH Press 5 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Dumbbell Rows
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Curls dumbbells
25lbs x 10
25lbs x 10
25lbs x 10

Zorachus
01-22-2013, 07:56 AM
Monday - Squats -Workout B = Legs
01/22/13

MONTH 1 = BBB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
100lbs x 5 = WARMUP
170lbs x 5
200lbs x 5
220lbs x 5+ ( did 13 )

- Deadlift 5 x 8 @ 50%
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8

- Leg Curls
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

Zorachus
01-24-2013, 05:38 PM
Thursday - Workout C = Shoulders
01/24/13

MONTH 1 = BB
Wave1 - 65%x5, 87%x5, 95%x5+

- 5/3/1 OH Press - 1rep max is 150
Bar x 5
50lbs x 5 = WARMUP
90lbs x 5
100lbs x 5
115lbs 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

- Chinup's 5 x 10 (5x5)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Tricep pushdowns
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
01-26-2013, 10:42 AM
Saturday -Workout D = Back
01/26/13

MONTH 1 = BBB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Deadlift - 1rep max is 260
Bar x 5
100lbs
150lbs x 5
180lbs x 5
200lbs x 5+ ( did 8 )

- Squats 5 x 10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
01-28-2013, 08:22 PM
Monday -Workout A = Chest
13/28/13

MONTH 1 = BBB
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 210
Bar x 5
100lbs x 5 WARMUP
140lbs x 3
150lbs x 3
170lbs x 3+ ( did 5 )

- Military/OH Press 5 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 2
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Curls dumbbells = Up Weight Month 2
20lbs x 10
20lbs x 10
20lbs x 10

Zorachus
02-03-2013, 04:41 PM
Sunday - Squats -Workout B = Legs
02/03/13

MONTH 1 = BBB
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
100lbs x 5 = WARMUP
180lbs x 3
210lbs x 3
230lbs x 3+ ( did 10 )

- Deadlift 5 x 8 @ 50%
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8

- Leg Curls
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

Zorachus
02-04-2013, 08:30 PM
Monday - Workout C = Shoulders
02/04/13

MONTH 1 = BB
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 150
Bar x 5
50lbs x 5 = WARMUP
95lbs x 3
110lbs x 3
120lbs x 3+ ( did 6 )

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

- Chinup's 5 x 10 (5x5)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Tricep pushdowns
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
02-06-2013, 07:26 PM
Wednesday -Workout D = Back
02/06/13

MONTH 1 = BBB
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Deadlift - 1rep max is 260
Bar x 5
100lbs
160lbs x 3
190lbs x 3
210lbs x 3+

- Squats 5 x 10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
02-08-2013, 06:45 PM
Friday -Workout A = Chest
02/08/13

MONTH 1 = BBB
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 Bench Press - 1rep max is 210
Bar x 5
100lbs x 5 WARMUP
140lbs x 5
160lbs x 3
180lbs x 1+

- Military/OH Press 5 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 2
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

- Curls dumbbells = Up Weight Month 2
20lbs x 10
20lbs x 10
20lbs x 10

Zorachus
02-10-2013, 10:20 AM
Sunday - Squats -Workout B = Legs
02/10/13

MONTH 1 = BBB
Wave2 - 75%x5, 85%x3, 95%x1+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
100lbs x 5 = WARMUP
190lbs x 5
220lbs x 3
250lbs x 1+ ( did 6 )

- Deadlift 5 x 8 @ 50%
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8

- Leg Curls
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

Zorachus
02-12-2013, 07:45 AM
Tuesday - Workout C = Shoulders
02/12/13

MONTH 1 = BB
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 OH Press - 1rep max is 150
Bar x 5
50lbs x 5 = WARMUP
100lbs x 5
115lbs x 3
130lbs x 1+ ( did 2 )

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

- Chinup's 5 x 10 (5x5)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Tricep pushdowns
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
02-14-2013, 04:35 PM
Thursday -Workout D = Back
02/14/13

MONTH 1 = BBB
Wave3 - 75%5, 85%x3, 95%x1+

- 5/3/1 Deadlift - 1rep max is 260
Bar x 5
100lbs
175lbs x 5
200lbs x 3
220lbs x 1+ ( did 2 )

- Squats 5 x 10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
02-17-2013, 09:53 AM
Sunday -Workout A = Chest
02/17/13

MONTH 1 = BBB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Bench Press - 1rep max is 190
Bar x 5
100lbs x 5 WARMUP
110lbs x 5
130lbs x 5
150lbs x 5+ ( did 8 )

- Military/OH Press 5 x 10 @ 50%
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 3
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Zorachus
02-20-2013, 07:47 AM
Wednesday - Squats -Workout B = Legs
02/20/13

MONTH 1 = BBB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 260
100lbs x 5 = WARMUP
150lbs x 5
175lbs x 5
200lbs x 5+ ( did 10 )

- Deadlift 5 x 8 @ 50%
105lbs x 8
105lbs x 8
105lbs x 8
105lbs x 8
105lbs x 8

- Leg Curls
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

Zorachus
02-22-2013, 08:06 AM
Friday - Workout C = Shoulders
02/22/13

MONTH 1 = BB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 OH Press - 1rep max is 135
Bar x 5
50lbs x 5 = WARMUP
80lbs x 5
90lbs x 5
105lbs x 5+ ( did 8 )

- Dumbbell Bench Press = 5 x 10 @ 50%
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Chinup's 5 x 10 (5x5)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
02-24-2013, 10:21 AM
Sunday -Workout D = Back
02/24/13

MONTH 1 = BBB
Wave1 - 65%5, 75%x5, 85%x5+

- 5/3/1 Deadlift - 1rep max is 230
Bar x 5
100lbs
135lbs x 5
155lbs x 5
175lbs x 5+ ( did 8 )

- Squats 5 x 10 @ 50%
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
02-27-2013, 07:37 PM
Wednesday -Workout A = Chest
02/27/13

MONTH 1 = BBB
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 190
Bar x 5
100lbs x 5 WARMUP
120lbs x 3
140lbs x 3
155lbs x 3+ ( did 6 )

- Military/OH Press 5 x 10 @ 50%
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 3
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Zorachus
03-01-2013, 05:25 PM
Friday - Squats -Workout B = Legs
03/01/13

MONTH 1 = BBB
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 260
100lbs x 5 = WARMUP
160lbs x 3
190lbs x 3
210lbs x 3+ ( did 9 )

- Deadlift 5 x 8 @ 50%
105lbs x 8
105lbs x 8
105lbs x 8
105lbs x 8
105lbs x 8

- Leg Curls
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

Zorachus
03-03-2013, 10:55 AM
Sunday - Workout C = Shoulders
03/03/13

MONTH 1 = BB
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 135
Bar x 5
50lbs x 5 = WARMUP
85lbs x 3
100lbs x 3
110lbs x 3+ ( did 7 )

- Dumbbell Bench Press = 5 x 10 @ 50%
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Chinup's 5 x 10 (5x5)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
03-06-2013, 06:11 PM
Wednesday -Workout D = Back
03/06/13

MONTH 1 = BBB
Wave2 - 70%3, 80%x3, 90%x3+

- 5/3/1 Deadlift - 1rep max is 230
Bar x 5
100lbs
150lbs x 3
165lbs x 3
185lbs x 3+ ( did 6 )

- Squats 5 x 10 @ 50%
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
03-09-2013, 09:54 AM
Friday -Workout A = Chest
03/08/13

MONTH 1 = BBB
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 Bench Press - 1rep max is 190
Bar x 5
100lbs x 5 WARMUP
130lbs x 5
145lbs x 3
160lbs x 1+ ( did 5 )

- Dumbbell Bench Press = 5 x 10 @ 50%
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 3
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Zorachus
03-10-2013, 09:40 AM
Sunday - Squats -Workout B = Legs
03/10/13

MONTH 1 = BBB
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 260
100lbs x 5 = WARMUP
175lbs x 5
200lbs x 3
225lbs x 1+ ( did 12 )

- Squats 5 x 10 @ 50%
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10

- Leg Curls
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

Zorachus
03-12-2013, 07:56 PM
Tuesday - Workout C = Shoulders
03/12/13

MONTH 1 = BB
Wave3 - 75%x5, 85%x3, 95%x1+

- 5/3/1 OH Press - 1rep max is 135
50lbs x 5 = WARMUP
90lbs x 5
105lbs x 3
115lbs x 1+ ( did 5 )

- Military/OH Press 5 x 10 @ 50%
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

- Chinup's 5 x 10 (5x5)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
03-16-2013, 12:52 PM
Saturday -Workout D = Back
03/16/13

MONTH 1 = BBB
Wave3 - 75%5, 85%x3, 95%x1+

- 5/3/1 Deadlift - 1rep max is 230
Bar x 5
100lbs
150lbs x 5
175lbs x 3
200lbs x 1+ ( did 5 )

- Squats 5 x 8 @ 50%
100lbs x 8
100lbs x 8
100lbs x 8
100lbs x 8
100lbs x 8

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
03-17-2013, 10:10 AM
Monday -Workout A = Chest
03/18/13

MONTH 1 = BBB
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 Bench Press - 1rep max is 190
Bar x 5
100lbs x 5 WARMUP
70lbs x 5
90lbs x 5
110lbs x 5

- Dumbbell Bench Press = 5 x 10 @ 50%
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 3
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Zorachus
03-20-2013, 06:14 PM
Wednesday - Squats -Workout B = Legs
03/20/13

MONTH 1 = BBB
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 260
100lbs x 5 = WARMUP
100lbs x 5
120lbs x 5
140lbs x 5

- Squats 5 x 10 @ 50%
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10
115lbs x 10

- Leg Curls
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

Zorachus
03-23-2013, 08:40 AM
Saturday - Workout C = Shoulders
03/23/13

MONTH 1 = BB
Wave4 - DELOAD - 75%x5, 85%x3, 95%x1+

- 5/3/1 OH Press - 1rep max is 135
50lbs x 5 = WARMUP
50lbs x 5
60lbs x 5
70lbs x 5

- Military/OH Press 5 x 10 @ 50%
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

- Chinup's 5 x 10 (5x5)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
03-24-2013, 06:39 PM
Sunday -Workout D = Back
03/24/13

MONTH 1 = BBB
Wave4 - DELOAD - 40%5, 50%x5, 60%x5

- 5/3/1 Deadlift - 1rep max is 230
Bar x 5

80lbs x 5
100lbs x 5
125lbs x 5

- Deadlift 5 x 8 @ 50%
100lbs x 8
100lbs x 8
100lbs x 8
100lbs x 8
100lbs x 8

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
03-26-2013, 09:48 AM
Tuesday -Workout A = Chest
03/26/13

MONTH 2 = BBB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Bench Press - 1rep max is 195
Bar x 5
100lbs x 5 WARMUP
110lbs x 5
130lbs x 5
150lbs x 5+ ( did 9 )

- Dumbbell Bench Press = 5 x 10 @ 50%
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 4
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

- Tricep Pushdowns = Up weight Month 3
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
03-31-2013, 10:11 AM
Sunday -Workout B = Squat
03/31/13

MONTH 2 = BBB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
100lbs x 5 = WARMUP
160lbs x 5
180lbs x 5
205lbs x 5+ ( did 12 )

- Squats 5 x 10 @ 50%
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10

Squat Jumps 6-8reps
Perform 4 Rounds = Add dumbbells to Month-3

Zorachus
04-02-2013, 07:21 PM
Tuesday - Workout C = Shoulders
04/02/13

MONTH 2 = BBB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 OH Press - 1rep max is 140
50lbs x 5 = WARMUP
80lbs x 5
95lbs x 5
110lbs x 5+ ( did 8 )

- Military/OH Press 5 x 10 @ 50%
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

- Chinup's 5 x 10 (5 x 6)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
04-04-2013, 02:24 PM
Thursday -Workout D = Back
04/04/13

MONTH 2 = BBB
Wave1 - 65%x5, 75%x5, 85%x5+

- 5/3/1 Deadlift - 1rep max is 240
Bar x 5
140lbs x 5
160lbs x 5
180lbs x 5+ ( did 8 )

- Squats 5 x 8 @ 50%
110lbs x 8
110lbs x 8
110lbs x 8
110lbs x 8
110lbs x 8

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
04-07-2013, 09:20 AM
Sunday -Workout A = Chest
04/07/13

MONTH 2 = BBB
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 195
Bar x 5
100lbs x 5 WARMUP
120lbs x 3
140lbs x 3
160lbs x 3+ ( did 6 )

- Dumbbell Bench Press = 5 x 10 @ 50%
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 4
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

-Plyo Push Ups 6-8 reps
4 sets

Zorachus
04-09-2013, 04:59 PM
Tuesday -Workout B = Squat
04/09/13

MONTH 2 = BBB
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
100lbs x 5 = WARMUP
170lbs x 3
190lbs x 3
220lbs x 3+ ( did 12 )

- Squats 5 x 10 @ 50%
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10
120lbs x 10

Squat Jumps 6-8reps
Perform 4 Rounds = Add dumbbells to Month-3

Zorachus
04-12-2013, 05:56 PM
Friday - Workout C = Shoulders
04/12/13

MONTH 2 = BBB
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 140
50lbs x 5 = WARMUP
90lbs x 3
100lbs x 3
115lbs x 3+ ( did 6 )

- Military/OH Press 5 x 10 @ 50%
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

- Chinup's 5 x 10 (5 x 6)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
04-14-2013, 02:10 PM
Sunday -Workout D = Back
04/14/13

MONTH 2 = BBB
Wave2 - 70%x3, 80%x3, 90%x3+

- 5/3/1 Deadlift - 1rep max is 240
Bar x 5
150lbs x 3
170lbs x 3
195lbs x 3+ ( did 6 )

- Squats 5 x 8 @ 50%
110lbs x 8
110lbs x 8
110lbs x 8
110lbs x 8
110lbs x 8

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
04-15-2013, 07:26 AM
New Rules

Wave 1 Assistance @ 50%
Wave 2 Assistance @ 55%
Wave 3 Assistance @ 60%
Wave 4 DELOAD Assistance @ 50%

Zorachus
04-16-2013, 07:47 AM
Tuesday -Workout A = Chest
04/16/13

MONTH 2 = BBB
Wave3 - 75%x5, 85%x3, 95%x1+
Wave 3 Accessory @ 60%

- 5/3/1 Bench Press - 1rep max is 195
Bar x 5
100lbs x 5 WARMUP
130lbs x 5
150lbs x 3
170lbs x 1+( did 3 )

- Dumbbell Bench Press = 5 x 10 @ 60%
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 4
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

-Plyo Push Ups 6-8 reps
4 sets

Zorachus
04-19-2013, 05:55 PM
Friday -Workout B = Squat
04/19/13

MONTH 2 = BBB
Wave3 - 75%x5, 85%x3, 95%x1+
Wave 3 Accessory @ 60%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
100lbs x 5 = WARMUP
180lbs x 5
200lbs x 3
230lbs x 1+ ( did 5 )

- Squats 5 x 10 @ 60%
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 10

- Leg Curls 5 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Zorachus
04-21-2013, 11:08 AM
Sunday - Workout C = Shoulders
04/21/13

MONTH 2 = BBB - BigButBoring
Wave3 - 75%x5, 85%x3, 95%x1+
Wave 3 Accessory @ 60%

- 5/3/1 OH Press - 1rep max is 140
50lbs x 5 = WARMUP
95lbs x 5
105lbs x 3
120lbs x 1+ ( did 4 )

- Military/OH Press 5 x 10 @ 60%
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10

- Chinup's 5 x 10 (5 x 6)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
04-24-2013, 08:47 PM
Wednesday -Workout D = Back
04/24/13

MONTH 2 = BBB - BigButBoring
Wave3 - 75%x5, 85%x3, 95%x1+
Wave 3 Accessory @ 60%

- 5/3/1 Deadlift - 1rep max is 240
Bar x 5
160lbs x 5
180lbs x 3
205lbs x 1+ ( did 4 )

- Squats 5 x 8 @ 60%
130lbs x 8
130lbs x 8
130lbs x 8
130lbs x 8
130lbs x 8

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
04-26-2013, 05:28 PM
Friday -Workout A = Chest
04/26/13

MONTH 2 = BBB
Wave4 - DELOAD 40%x5, 50%x5, 60%x5
Wave 4 Accessory @ DELOAD 40%

- 5/3/1 Bench Press - 1rep max is 195

70lbs x 5
90lbs x 5
110lbs x 5

- Dumbbell Bench Press = 5 x 10 @ DELOAD 40%
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 4
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

-Plyo Push Ups 6-8 reps
4 sets

Zorachus
04-28-2013, 09:28 AM
Sunday -Workout B = Squat
04/28/13

MONTH 2 = BBB
Wave4 - DELOAD 40%x5, 50%x5, 60%x5
Wave 4 Accessory @ DELOAD 40%

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

100lbs x 5
120lbs x 5
140lbs x 5

- Squats 5 x 10 @ DELOAD 40%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10

- Leg Curls 5 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

Zorachus
04-30-2013, 07:41 AM
Tuesday - Workout C = Shoulders
04/30/13

MONTH 2 = BBB
Wave4 - DELOAD 40%x5, 50%x5, 60%x5
Wave 4 Accessory @ DELOAD 40%

- 5/3/1 OH Press - 1rep max is 140

50lbs x 5
70lbs x 5
90lbs x 5

- Military/OH Press 5 x 10 @ DELOAD 40%
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

- Chinup's 5 x 10 (5 x 6)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

- Hammer Curls
15lbs x 6
20lbs x 6
25lbs x 6+2+2+2

Zorachus
05-02-2013, 09:18 PM
Thursday -Workout D = Back
05/02/13

MONTH 2 = BBB
Wave4 - DELOAD 40%x5, 50%x5, 60%x5
Wave 4 Accessory @ DELOAD 40%

- 5/3/1 Deadlift - 1rep max is 240
Bar x 5
90lbs x 5
110lbs x 5
130lbs x 5

- Squats 5 x 8 @ DELOAD 40%
90lbs x 8
90lbs x 8
90lbs x 8
90lbs x 8
90lbs x 8

- Weighted Sit-Up's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10

Zorachus
05-04-2013, 11:15 AM
Time to change it up again;

The "Boring But Big" 3-Month Challenge
http://www.t-nation.com/free_online_article/most_recent/the_boring_but_big_3month_challenge

Zorachus
05-04-2013, 11:24 AM
Saturday -Workout A = Chest
05/04/13

MONTH 1
Wave1 - 65%x5, 75%x5, 85%x5
Month 1 Accessories @ 50%


- 5/3/1 Bench Press - 1rep max is 200
Bar x 5
120lbs x 5
140lbs x 5
155lbs x 5

- Military/OH Press 5 x 10 @ 50% Month-1
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 2
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

-Tricep Pushdowns 3 x 10 = Up weight in Month 2
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
05-05-2013, 03:09 PM
Sunday -Workout B = Squat
05/05/13

MONTH 1
Wave1 - 65%x5, 75%x5, 85%x5
Month 1 Accessories @ 50%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
100lbs WARMUP
160lbs x 5
190lbs x 5
210lbs x 5

- Deadlift 5 x 10 @ 50%
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10

- Hanging Leg Raise 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
05-07-2013, 07:14 AM
Tuesday - Workout C = Shoulders
05/07/13

MONTH 1
Wave1 - 65%x5, 75%x5, 85%x5
Month 1 Accessories @ 50%

- 5/3/1 OH Press - 1rep max is 145
50lbs x 5 = WARMUP
90lbs x 5
100lbs x 5
110lbs x 5

- Bench Press 5 x 10 @ 50%
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

- Chinup's 5 x 10 (5 x 7)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

-Tricep Pushdowns 3 x 10 = Up weight in Month 2
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
05-09-2013, 02:33 PM
Wednesday - Workout D = Deadlift
05/08/13

MONTH 1
Wave1 - 65%x5, 75%x5, 85%x5
Month 1 Accessories @ 50%

- 5/3/1 Deadlift - 1rep max is 245
Bar x 5
145lbs x 5
165lbs x 5
185lbs x 5

- Squats 5 x 10 @ 50%
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10

- Ab Wheel
5 X 10-20

Zorachus
05-11-2013, 08:26 AM
Saturday -Workout A = Chest
05/11/13

MONTH 1
Wave2 - 70%x3, 80%x3, 90%x3
Month 1 Accessories @ 50%


- 5/3/1 Bench Press - 1rep max is 200
Bar x 5
125lbs x 3
145lbs x 3
165lbs x 3

- Military/OH Press 5 x 10 @ 50% Month-1
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 2 - 40lbs
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

-Tricep Pushdowns 3 x 10 = Up weight in Month 2 - 60lbs
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
05-12-2013, 06:17 PM
Sunday -Workout B = Squat
05/13/13

MONTH 1
Wave2 - 70%x3, 80%x3, 90%x5=3
Month 1 Accessories @ 50%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
100lbs WARMUP
175lbs x 3
200lbs x 3
225lbs x 3

- Deadlift 5 x 10 @ 50%
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10

- Hanging Leg Raise 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
05-15-2013, 07:18 AM
Wednesday - Workout C = Shoulders
05/15/13

MONTH 1
Wave2 - 70%x3, 80%x3, 90%x5=3
Month 1 Accessories @ 50%

- 5/3/1 OH Press - 1rep max is 145
50lbs x 5 = WARMUP
90lbs x 3
105lbs x 3
115lbs x 3

- Bench Press 5 x 10 @ 50%
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

- Chinup's 5 x 10 (5 x 7)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

-Tricep Pushdowns 3 x 10 = Up weight in Month 2
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
05-16-2013, 09:16 AM
Thursday - Workout D = Deadlift
05/16/13

MONTH 1
Wave2 - 70%x3, 80%x3, 90%x5=3
Month 1 Accessories @ 50%

- 5/3/1 Deadlift - 1rep max is 245
Bar x 5
155lbs x 3
175lbs x 3
195lbs x 3

- Squats 5 x 10 @ 50%
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10

- Ab Wheel
5 X 10-20

Zorachus
05-18-2013, 08:51 AM
Saturday -Workout A = Chest
05/18/13

MONTH 1
Wave3 - 75%x5, 85%x3, 95%x1
Month 1 Accessories @ 50%


- 5/3/1 Bench Press - 1rep max is 200
Bar x 5
135lbs x 5
155lbs x 3
175lbs x 1

- Military/OH Press 5 x 10 @ 50% Month-1
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 2 - 40lbs
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

-Tricep Pushdowns 3 x 10 = Up weight in Month 2 - 60lbs
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
05-19-2013, 09:33 AM
Sunday -Workout B = Squat
05/20/13

MONTH 1
Wave3 - 75%x5, 85%x3, 95%x1
Month 1 Accessories @ 50%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
100lbs WARMUP
190lbs x 5
210lbs x 3
240lbs x 1

- Deadlift 5 x 10 @ 50%
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10

- Hanging Leg Raise 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
05-22-2013, 05:29 PM
Wednesday - Workout C = Shoulders
05/22/13

MONTH 1
Wave3 - 75%x5, 85%x3, 95%x1
Month 1 Accessories @ 50%

- 5/3/1 OH Press - 1rep max is 145
50lbs x 5 = WARMUP
100lbs x 5
110lbs x 3
125lbs x 1

- Bench Press 5 x 10 @ 50%
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

- Chinup's 5 x 10 (5 x 7)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

-Barbell Curls 3 x 10 = Up weight in Month 2
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
05-23-2013, 05:00 PM
Thursday - Workout D = Deadlift
05/23/13

MONTH 1
Wave3 - 75%x5, 85%x3, 95%x1
Month 1 Accessories @ 50%

- 5/3/1 Deadlift - 1rep max is 245
Bar x 5
165lbs x 5
185lbs x 3
210lbs x 1

- Squats 5 x 10 @ 50%
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10

- Ab Wheel
5 X 10-20

Zorachus
05-25-2013, 09:38 AM
Saturday -Workout A = Chest
05/25/13

MONTH 1
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
Month 1 Accessories @ 50%

- 5/3/1 Bench Press - 1rep max is 200
Bar x 5
70lbs x 5
90lbs x 5
110lbs x 5

- Military/OH Press 5 x 10 @ 50% Month-1
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 2 - 40lbs
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

-Tricep Pushdowns 3 x 10 = Up weight in Month 2 - 60lbs
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
05-26-2013, 12:29 PM
Sunday -Workout B = Squat
05/20/13

MONTH 1
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
Month 1 Accessories @ 50%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
100lbs WARMUP
100lbs x 5
130lbs x 5
160lbs x 5

- Deadlift 5 x 10 @ 50%
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10

- Hanging Leg Raise 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
05-29-2013, 05:37 PM
Wednesday - Workout C = Shoulders
05/29/13

MONTH 1
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
Month 1 Accessories @ 50%

- 5/3/1 OH Press - 1rep max is 145
50lbs x 5 = WARMUP
50lbs x 5
65lbs x 5
80lbs x 5

- Bench Press 5 x 10 @ 50%
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10

- Chinup's 5 x 10 (5 x 7)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

-Barbell Curls 3 x 10 = Up weight in Month 2
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
05-30-2013, 09:24 AM
Thursday - Workout D = Deadlift
05/30/13

MONTH 1
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
Month 1 Accessories @ 50%

- 5/3/1 Deadlift - 1rep max is 245
Bar x 5
100lbs x 5
120lbs x 5
140lbs x 5

- Squats 5 x 10 @ 50%
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 10

- Ab Wheel
5 X 10-20

Zorachus
05-31-2013, 11:50 PM
Month 2 = 60% Assistance :)

Zorachus
05-31-2013, 11:53 PM
Saturday -Workout A = Chest
06/01/13

MONTH 2
Wave1 - 65%x5, 75%x5, 85%x5
Month 2 Accessories @ 60%

- 5/3/1 Bench Press - 1rep max is 205
Bar x 5
120lbs x 5
140lbs x 5
160lbs x 5

- Military/OH Press 5 x 10 @ 60% Month-2
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 2 - 40lbs
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

-Tricep Pushdowns 3 x 10 = Up weight in Month 2 - 60lbs
60lbs x 10
60lbs x 10
60lbs x 10

Zorachus
06-02-2013, 11:42 AM
Sunday -Workout B = Squat
06/02/13

MONTH 2
Wave1 - 65%x5, 75%x5, 85%x5
Month 2 Accessories @ 60%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
100lbs WARMUP
170lbs x 5
200lbs x 5
230lbs x 5

- Deadlift 5 x 10 @ 50% Month 2
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Hanging Leg Raise 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
06-05-2013, 06:53 PM
Wednesday - Workout C = Shoulders
06/05/13

MONTH 2
Wave1 - 65%x5, 75%x5, 85%x5
Month 2 Accessories @ 60%

- 5/3/1 OH Press - 1rep max is 150
50lbs x 5 = WARMUP
90lbs x 5
100lbs x 5
110lbs x 5

- Bench Press 5 x 10 @ 60% Month-2
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10

- Chinup's 5 x 10 (5 x 8)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

-Barbell Curls 3 x 10 = Up weight in Month 2
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
06-06-2013, 05:57 PM
Thursday - Workout D = Deadlift
06/06/13

MONTH 2
Wave1 - 65%x5, 75%x5, 85%x5
Month 2 Accessories @ 60%

- 5/3/1 Deadlift - 1rep max is 255
100lbs x 5 WARMUP
150lbs x 5
170lbs x 5
190lbs x 5

- Squats 5 x 10 @ 60% Month-2
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10

- Ab Wheel
5 X 10-20

Zorachus
06-08-2013, 08:51 AM
Saturday -Workout A = Chest
06/08/13

MONTH 2
Wave2 - 70%x3, 80%x3, 90%x3
Month 2 Accessories @ 60%

- 5/3/1 Bench Press - 1rep max is 205
Bar x 5
130lbs x 3
150lbs x 3
170lbs x 3

- Military/OH Press 5 x 10 @ 60% Month-2
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 3 - 50lbs
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

-Tricep Pushdowns 3 x 10 = Up weight in Month 3 - 70lbs
60lbs x 10
60lbs x 10
60lbs x 10

Zorachus
06-10-2013, 07:56 PM
Sunday -Workout B = Squat
06/09/13

MONTH 2
Wave2 - 70%x3, 80%x3, 90%x3
Month 2 Accessories @ 60%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
100lbs WARMUP
180lbs x 3
210lbs x 3
235lbs x 3

- Deadlift 5 x 10 @ 50% Month 2
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Hanging Leg Raise 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
06-12-2013, 05:50 PM
Wednesday - Workout C = Shoulders
06/12/13

MONTH 2
Wave2 - 70%x3, 80%x3, 90%x3
Month 2 Accessories @ 60%

- 5/3/1 OH Press - 1rep max is 150
50lbs x 5 = WARMUP
100lbs x 3
110lbs x 3
120lbs x 3

- Bench Press 5 x 10 @ 60% Month-2
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10

- Chinup's 5 x 10 (5 x 8)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

-Barbell Curls 3 x 10 = Up weight in Month 2
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
06-15-2013, 10:05 AM
Saturday -Workout A = Chest
06/15/13

MONTH 2
Wave3 - 75%x5, 85%x3, 95%x1
Month 2 Accessories @ 60%

- 5/3/1 Bench Press - 1rep max is 205
Bar x 5
140lbs x 5
160lbs x 3
175lbs x 1

- Military/OH Press 5 x 10 @ 60% Month-2
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 3 - 50lbs
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

-Tricep Pushdowns 3 x 10 = Up weight in Month 3 - 70lbs
60lbs x 10
60lbs x 10
60lbs x 10

Zorachus
06-16-2013, 11:12 AM
Sunday -Workout B = Squat
06/16/13

MONTH 2
Wave3 - 75%x5, 85%x3, 95%x1
Month 2 Accessories @ 60%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
100lbs WARMUP
190lbs x 5
220lbs x 3
250lbs x 1

- Deadlift 5 x 10 @ 60% Month 2
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Hanging Leg Raise 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
06-18-2013, 07:21 PM
Tuesday - Workout C = Shoulders
06/18/13

MONTH 2
Wave3 - 75%x5, 85%x3, 95%x1
Month 2 Accessories @ 60%

- 5/3/1 OH Press - 1rep max is 150
50lbs x 5 = WARMUP
100lbs x 5
115lbs x 3
130lbs x 1

- Bench Press 5 x 10 @ 60% Month-2
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10

- Chinup's 5 x 10 (5 x 8)
BW x 8
BW x 7
BW x 6
BW x 5
BW x 5

-Barbell Curls 3 x 10 = Up weight in Month 2
50lbs x 10
50lbs x 10
50lbs x 10

Zorachus
06-20-2013, 06:21 PM
Thursday - Workout D = Deadlift
06/20/13

MONTH 2
Wave3 - 75%x5, 85%x3, 95%x1
Month 2 Accessories @ 60%

- 5/3/1 Deadlift - 1rep max is 255
100lbs x 5 WARMUP
170lbs x 5
200lbs x 3
220lbs x 1

- Squats 5 x 10 @ 60% Month-2
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10

- Ab Wheel
5 X 10-20

Zorachus
06-22-2013, 09:31 AM
Saturday -Workout A = Chest
06/22/13

MONTH 2
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
Month 2 Accessories @ 60%

- 5/3/1 Bench Press - 1rep max is 205
Bar x 5
70lbs x 5
90lbs x 5
110lbs x 5

- Military/OH Press 5 x 10 - DELOAD - @ 50% Month-2
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Dumbbell Rows 5 x 10 = Up weight Month 3 - 50lbs
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

-Tricep Pushdowns 3 x 10 = Up weight in Month 3 - 70lbs
60lbs x 10
60lbs x 10
60lbs x 10

Alinshop
06-22-2013, 11:51 AM
Looks like you are kicking that challenges a**!

pitching101
06-22-2013, 02:35 PM
I'll be following along daily. I just started this routine yesterday. Any tips or recommendations? After I do my core 5/3/1 exercise (1st one of the workout) I feel like the weights are so light for the rest of the workout (at 50%, 60%, 70%). Let me know if you felt the same way when you started and were you still able to make solid size gains (not just strength).

Off to do deadlift day....

Zorachus
06-22-2013, 03:12 PM
I'll be following along daily. I just started this routine yesterday. Any tips or recommendations? After I do my core 5/3/1 exercise (1st one of the workout) I feel like the weights are so light for the rest of the workout (at 50%, 60%, 70%). Let me know if you felt the same way when you started and were you still able to make solid size gains (not just strength).

Off to do deadlift day....

Assistance @ 50% 5 x 10 is pretty easy. Then Month-2 @ 60% is tougher, but doable, but Month-3 doing 5x10 @ 70% is brutal, it's the 4th and 5th sets doing 10 reps each set @ 70% is pretty tough.

I just tried something different on my DELOAD week, from an old routine, doing Assistance in the "Omega" style, high reps. 1st set 20 reps @ 40% ... 2nd set 15 reps @ 50% ... 3rd set 12 reps @ 60% ... 4th set 8 reps @ 70%. But make sure, do very slow and controlled reps on all of them, that gave me a very nice pump and great Assistance workout.

Zorachus
06-23-2013, 12:01 PM
Sunday -Workout B = Squat
06/23/13

MONTH 2
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
Month 2 Accessories @ 60%

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
100lbs WARMUP
150lbs x 5
180lbs x 5
210lbs x 5

- Deadlift 5 x 10 @ 60% Month 2
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10

- Hanging Leg Raise 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Zorachus
06-25-2013, 06:38 PM
Tuesday - Workout C = Shoulders
06/25/13

MONTH 2
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
Month 2 Accessories @ 60%

- 5/3/1 OH Press - 1rep max is 150
50lbs x 5 = WARMUP
60lbs x 5
70lbs x 5
80lbs x 5

- Dumbbell Miltary Press 4 x 12
30 DB x 12
30 DB x 12
30 DB x 12
30 DB x 12

- Side Laterals 4 x 12
10lbs x 12
10lbs x 12
10lbs x 12
10lbs x 12

-Barbell Curls 4 x 12
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

Zorachus
06-27-2013, 08:11 PM
Thursday - Workout D = Deadlift
06/27/13

MONTH 2
Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
Month 2 Accessories @ 60%

- 5/3/1 Deadlift - 1rep max is 255
100lbs x 5 WARMUP
100lbs x 5
120lbs x 5
140lbs x 5

- Bent Over Rows 4 x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

- Lat Pulldowns - 4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Hanging Leg Raises 4 x12

Zorachus
06-29-2013, 06:28 PM
Saturday -Workout A = Chest
06/29/13

MONTH 3
Wave1- 65%x5, 75%x5, 85%x5

- 5/3/1 Bench Press - 1rep max is 210
Bar x 5
120lbs x 5
140lbs x 5
160lbs x 5 ( did 7 )

- Dumbbell Bench Press - 4 x 10
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10

- DB Flyes 4 x12
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

-Tricep Pushdowns 5 x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20

- Pushups
1 x 15
1 x 12
1 x 10
1 x 8

Zorachus
06-30-2013, 09:36 AM
Sunday -Workout B = Squat
06/30/13

MONTH 3
Wave1- 65%x5, 75%x5, 85%x5

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
100lbs WARMUP
170lbs x 5
200lbs x 5
230lbs x 5 ( did 10 )

- Front Squat - 4x12 @ 50%
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 12

- Leg Curls 5x15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15

- Leg Extensions - 4x12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

Zorachus
07-02-2013, 07:33 PM
Tuesday - Workout C = Shoulders
07/01/13

MONTH 3
Wave1- 65%x5, 75%x5, 85%x5

- 5/3/1 OH Press - 1rep max is 155
50lbs x 5 = WARMUP
90lbs x 5
105lbs x 5
120lbs x 5 ( did 6 )

- Dumbbell Miltary Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12

- Side Laterals 4 x 12
12lbs x 12
12lbs x 12
12lbs x 12
15lbs x 8+4

-Barbell Curls 4 x 12
40lbs x 12
40lbs x 12
40lbs x 12
50lbs x 8+4

Zorachus
07-04-2013, 08:34 AM
Thursday - Workout D = Deadlift
07/04/13

MONTH 3
Wave1- 65%x5, 75%x5, 85%x5

- 5/3/1 Deadlift - 1rep max is 265
100lbs x 5 WARMUP
150lbs x 5
180lbs x 5
200lbs x 5 ( did 7 )

- Bent Over Rows 4 x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

- Lat Pulldowns - 4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Hanging Leg Raises 4 x12

Zorachus
07-06-2013, 09:46 AM
Saturday -Workout A = Chest
07/06/13

MONTH 3
Wave2- 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 210
Bar x 5
130lbs x 3
150lbs x 3
170lbs x 3+ ( did 5 )

- Dumbbell Bench Press - 4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12

- DB Flyes 4 x12
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

-Tricep Pushdowns
50lbs x 20
50lbs x 15
50lbs x 12
50lbs x 10

- Pushups
1 x 15
1 x 12
1 x 10
1 x 8

Do Super-sets with the Triceps + Pushups together.

Zorachus
07-07-2013, 12:31 PM
Sunday -Workout B = Squat
07/07/13

MONTH 3
Wave2- 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
100lbs WARMUP
190lbs x 3
220lbs x 3
240lbs x 3+ ( did 6 )

- Front Squat - 4x12 @ 50%
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 12

- Leg Curls 5x15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15

- Leg Extensions - 4x12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

Zorachus
07-09-2013, 05:28 PM
Tuesday - Workout C = Shoulders
07/09/13

MONTH 3
Wave2- 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 155
50lbs x 5 = WARMUP
100lbs x 3
110lbs x 3
120lbs x 3+ ( did 5 )

- Dumbbell Miltary Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12

- Side Laterals 4 x 12
12lbs x 12
12lbs x 12
12lbs x 12
15lbs x 8+4

-Barbell Curls 4 x 12
40lbs x 12
40lbs x 12
40lbs x 12
50lbs x 8+4

Zorachus
07-11-2013, 07:06 PM
Thursday - Workout D = Deadlift
07/11/13

MONTH 3
Wave2- 70%x3, 80%x3, 90%x3+

- 5/3/1 Deadlift - 1rep max is 265
100lbs x 5 WARMUP
170lbs x 3
190lbs x 3
210lbs x 3+ ( did 5 )

- Bent Over Rows 4 x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

- Lat Pulldowns - 4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Pull ups 3 x 5

Zorachus
07-13-2013, 11:19 AM
Saturday -Workout A = Chest
07/13/13

MONTH 3
Wave3- 75%x5, 85%x3, 95%x1+

- 5/3/1 Bench Press - 1rep max is 210
Bar x 5
140lbs x 5
160lbs x 3
180lbs x 1+ ( did 2 )

- Dumbbell Bench Press - 4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12

- DB Flyes 4 x12
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

-Tricep Pushdowns
50lbs x 20
50lbs x 15
50lbs x 12
50lbs x 10

- Pushups
1 x 15
1 x 12
1 x 10
1 x 8

Do Super-sets with the Triceps + Pushups together

Zorachus
07-14-2013, 09:25 AM
Sunday -Workout B = Squat
07/14/13

MONTH 3
Wave3- 75%x5, 85%x3, 95%x1+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
100lbs WARMUP
200lbs x 5
230lbs x 3
250lbs x 1+ ( did 5 )
Drop set @ 40% x 20reps

- Front Squat - 4x12 @ 50%
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 12

- Leg Curls 5x15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15

- Leg Extensions - 4x12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

Zorachus
07-16-2013, 08:39 PM
Tuesday - Workout C = Shoulders
07/16/13

MONTH 3
Wave3- 75%x5, 85%x3, 95%x1+

- 5/3/1 OH Press - 1rep max is 155
50lbs x 5 = WARMUP
110lbs x 5
120lbs x 3
130lbs x 1+ ( did 2 )

- Dumbbell Military Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12

- Side Laterals 4 x 12
12lbs x 12
12lbs x 12
12lbs x 12
15lbs x 8+4

-Barbell Curls 4 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2

Zorachus
07-18-2013, 07:22 PM
Thursday - Workout D = Deadlift
07/18/13

MONTH 3
Wave3- 75%x5, 85%x3, 95%x1+

- 5/3/1 Deadlift - 1rep max is 265
100lbs x 5 WARMUP
180lbs x 5
200lbs x 3
220lbs x 1+ ( did 5 )

- Bent Over Rows 4 x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

- Lat Pulldowns - 4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Pull ups 3 x 5

Zorachus
07-22-2013, 06:53 PM
DELOAD Monday :)

MONTH 3
Wave4- 40%x5, 50%x5, 60%x5

- 5/3/1 Bench Press - 1rep max is 210
Bar x 5
80lbs x 5
100lbs x 5
120lbs x 5

- Dumbbell Bench Press - 4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
100lbs WARMUP
110lbs x 5
140lbs x 5
170lbs x 5

- Front Squat - 4x12 @ 50%
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 12

- SUPERSET = Tricep Pushdowns + Pushups
50lbs x 20 + Pushups x 15
50lbs x 15 + Pushups x 12
50lbs x 12 + Pushups x 10
50lbs x 10 + Pushups x 8

Zorachus
07-24-2013, 06:49 PM
Wednesday - Workout C = Shoulders
07/24/13

MONTH 3
Wave4 - DELOAD - 75%x5, 85%x3, 95%x1+

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

50lbs x 5
70lbs x 5
90lbs x 5

- Dumbbell Military Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12

- Side Laterals 4 x 12
12lbs x 12
12lbs x 12
12lbs x 12
15lbs x 8+4

-Barbell Curls 4 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2

Zorachus
07-25-2013, 06:16 PM
Thursday - Workout D = Deadlift
07/25/13

MONTH 3
Wave4 - DELOAD- 40%x5, 50%x5, 60%x5

- 5/3/1 Deadlift - 1rep max is 265
100lbs x 5 WARMUP
100lbs x 5
120lbs x 5
140lbs x 5

- Bent Over Rows 4 x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

- Lat Pulldowns - 4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10

- Pull ups 3 x 5

Zorachus
07-27-2013, 08:35 AM
Now to Month 4

Moving on up :)

Zorachus
07-27-2013, 08:51 AM
Saturday -Workout A = Chest
07/27/13

MONTH 4
Wave1- 65%x5, 75%x5, 85%x5+

- 5/3/1 Bench Press - 1rep max is 215
Bar x 5
125lbs x 5
145lbs x 5
165lbs x 5+ ( did 6 )

- Dumbbell Bench Press - 4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12

- DB Flyes 4 x12
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 12

-Tricep Pushdowns
55lbs x 20
55lbs x 15
55lbs x 12
55lbs x 10

- Pushups
1 x 15
1 x 12
1 x 10
1 x 8

Do Super-sets with the Triceps + Pushups together

Zorachus
07-28-2013, 09:48 AM
Sunday -Workout B = Squat
07/28/13

MONTH 4
Wave1- 65%x5, 75%x5, 85%x5+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
100lbs X 5WARMUP
140lbs x 5 WARMUP
180lbs x 5
210lbs x 5
240lbs x 5+ ( did 8 )

- Front Squat - 4x12 @ 50%
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12

- Leg Extensions - 4x15
70lbs x 15
70lbs x 15
70lbs x 15
70lbs x 15

Zorachus
07-30-2013, 07:17 PM
Tuesday - Workout C = Shoulders
07/30/13

MONTH 4
Wave1- 65%x5, 75%x5, 85%x5+

- 5/3/1 OH Press - 1rep max is 160
Bar x 5 WARMUP
50lbs x 5 = WARMUP
90lbs x 5
110lbs x 5
120lbs x 5+ ( did just 5, hard time trying for 6th rep )

- Dumbbell Military Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12

- Side Laterals 4 x 12 = Up Weight Month 6
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 8+4

-Dumbbell Curls 4 x 10 = Up weight Month 6
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

Zorachus
08-01-2013, 05:19 PM
Thursday - Workout D = Deadlift
08/01/13

MONTH 4
Wave1- 65%x5, 75%x5, 85%x5+

- 5/3/1 Deadlift - 1rep max is 275
100lbs x 5 WARMUP
160lbs x 5
190lbs x 5
210lbs x 5+ ( did 8 )

- Bent Over Rows 4 x 12
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12

- Lat Pulldowns - 4 x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10

- Pull ups 3 x 5

Zorachus
08-03-2013, 10:01 AM
Saturday -Workout A = Chest
08/03/13

MONTH 4
Wave2- 70%x3, 80%x3, 90%x3+

- 5/3/1 Bench Press - 1rep max is 215
Bar x 5
135lbs x 3
155lbs x 3
175lbs x 3+ ( did 4 )

- Dumbbell Bench Press - 4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12

- DB Flyes 4 x12
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

-Tricep Pushdowns
55lbs x 20
55lbs x 15
55lbs x 12
55lbs x 10

- Pushups
1 x 15
1 x 12
1 x 10
1 x 8

Do Super-sets with the Triceps + Pushups together

Zorachus
08-04-2013, 08:44 AM
Sunday -Workout B = Squat
08/04/13

MONTH 4
Wave2- 70%x3, 80%x3, 90%x3+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
100lbs X 5WARMUP
150lbs x 5 WARMUP
190lbs x 3
220lbs x 3
250lbs x 3+ ( did 6 )

- Front Squat - 4x12 @ 50%
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12

- Leg Extensions - 4x15
70lbs x 15
70lbs x 15
70lbs x 15
70lbs x 15

Zorachus
08-06-2013, 07:23 PM
Tuesday - Workout C = Shoulders
08/06/13

MONTH 4
Wave2- 70%x3, 80%x3, 90%x3+

- 5/3/1 OH Press - 1rep max is 160
Bar x 5 WARMUP
50lbs x 5 = WARMUP
100lbs x 3
115lbs x 3
130lbs x 3+ ( No more than 3, couldn't get a 4th )

- Dumbbell Military Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12

- Side Laterals 4 x 12 = Up Weight Month 6
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 8+4

-Dumbbell Curls 4 x 10 = Up weight Month 6
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

Zorachus
08-08-2013, 08:25 PM
Thursday - Workout D = Deadlift
08/08/13

MONTH 4
Wave2- 70%x3, 80%x3, 90%x3+

- 5/3/1 Deadlift - 1rep max is 275
100lbs x 5 WARMUP
170lbs x 3
200lbs x 3
220lbs x 3+

- Bent Over Rows 4 x 12
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12

- Lat Pulldowns - 4 x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10

- Pull ups 3 x 5

killxswitch
08-09-2013, 08:28 AM
I see you've turned the 3 month challenge into a 4 month challenge. How do you feel about the progress you've made? Admittedly I have not gone back to read every entry in your journal but I am very curious about your experience. I've read alot about 5/3/1 and BBB specifically but never tried it.

Zorachus
08-10-2013, 08:38 AM
Saturday -Workout A = Chest
08/10/13

MONTH 4
Wave3- 75%x5, 85%x3, 95%x1+

- 5/3/1 Bench Press - 1rep max is 215
Bar x 5 WARMUP
50lbs x 5 WARMUP
100lbs x 5 WARMUP
145lbs x 5
165lbs x 3
185lbs x 1+ ( did 2 )

- Dumbbell Bench Press - 4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12

- DB Flyes 4 x12
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12

-Tricep Pushdowns
55lbs x 20
55lbs x 15
55lbs x 12
55lbs x 10

- Pushups
1 x 15
1 x 12
1 x 10
1 x 8

Do Super-sets with the Triceps + Pushups together

Zorachus
08-12-2013, 06:59 PM
Sunday -Workout B = Squat
08/11/13

MONTH 4
Wave3- 75%x5, 85%x3, 95%x1+

- 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
Bar X 5 WARMUP
100lbs X 5WARMUP
150lbs x 5 WARMUP
210lbs x 5
240lbs x 3
265lbs x 1+ ( did 6 )

- Front Squat - 4x12 @ 50%
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12

- Leg Extensions - 4x15
70lbs x 15
70lbs x 15
70lbs x 15
70lbs x 15

Zorachus
08-13-2013, 06:36 PM
Tuesday - Workout C = Shoulders
08/13/13

MONTH 4
Wave3- 75%x5, 85%x3, 95%x1+

- 5/3/1 OH Press - 1rep max is 160
Bar x 5 WARMUP
50lbs x 5 = WARMUP
110lbs x 5
120lbs x 3
135lbs x 1+ ( did 2 )

- Dumbbell Military Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12

- Side Laterals 4 x 12 = Up Weight Month 6
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

-Dumbbell Curls 4 x 10 = Up weight Month 6
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10

Zorachus
08-15-2013, 07:04 PM
Thursday - Workout D = Deadlift
08/15/13

MONTH 4
Wave3- 75%x5, 85%x3, 95%x1+

- 5/3/1 Deadlift - 1rep max is 275
100lbs x 5 WARMUP
180lbs x 5
210lbs x 3
230lbs x 1+ ( did 4 )

- Bent Over Rows 4 x 12
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12

- Lat Pulldowns - 4 x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10

- Pull ups 3 x 5