37yr old 5/3/1 - BBB

[Zorachus]

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

Let's get this rolling

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

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

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

[Zorachus]

Sunday; A-Bench Press
06/26/11

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

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

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

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

- Dips
BW x 12
BW x 8

[Zorachus]

That was a great feeling workout Took about 40/45min

[Zorachus]

Tuesday; B-Squats
06/28/11

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

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

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

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

[Zorachus]

Thursday; C-OH Press
06/30/11

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

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

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

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

- Upright Rows
45lbs x 12
45lbs x 8

[Zorachus]

That final set of the 5.3.1 with 11reps felt good, was tough

[Zorachus]

Saturday; D-Deadlift
07/02/11

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

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

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

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

[2kool]

5/3/1 is an excellent choice. keep putting in the hard work man, everything looks good!

[Zorachus]

Monday; A-Bench Press
07/04/11

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

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

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

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

- Dips
BW x 12
BW x 8

[Zorachus]

Happy 4th U.S.A.

[Zorachus]

Tuesday; B-Squats
07/06/11

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

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

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

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

[Zorachus]

Really enjoying this BBB 5/3/1, feeling great, and concentrating on eating more, plus the correct sleep, and I am gonna grow on this routine for damn sure

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

[Zorachus]

Thursday; C-OH Press
07/08/11

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

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

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

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

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

[Zorachus]

That BBB set of 5 x 10 @ 60% was pretty taxing on the last two sets I like to do my reps slow and controlled, but my arms/shoulders were burning on those

[Zorachus]

Tuesday; D-Deadlift
07/11/11

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

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

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

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

[Zorachus]

Deadlift's feel good, I shouldn't have left them out of my routine the past year.

[Zorachus]

Monday; A-Bench Press
07/14/11

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

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

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

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

- Dips
BW x 12
BW x 8

[Zorachus]

On the Accessory lifts keeping the movements 2 seconds up, 2 seconds down, controlled, with 60seconds between each set.

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

[Zorachus]

Saturday; B-Squats
07/16/11

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

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

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

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

[Zorachus]

Wow, I was breathing heavy after those Squats

[Zorachus]

Monday; C-OH Press
07/18/11

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

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

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

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

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

[Zorachus]

Wednesday; D-Deadlift
07/20/11

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

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

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

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

[Zorachus]

Friday; A-Bench Press
07/22/11

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

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

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

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

- Dips
BW x 12
BW x 8

[Zorachus]

Sunday; B-Squats
07/24/11

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

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

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

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

[Zorachus]

Wednesday; C-OH Press
07/27/11

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

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

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

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

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