That's a ton of volume on the deload, how's it feel?
Printable View
That's a ton of volume on the deload, how's it feel?
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:
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
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
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
Doing 5 sets of stairs between each group of exercises, keeps the heart pumping, adds some cardio to the workout.
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
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
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 :)
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
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.
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
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
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 ?
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.
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
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.
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
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
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
Doing the heavy assistance at 60% and 70% is brutal, after already starting off with the main 5/3/1 sets first.