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

[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

[ELmx479]

Your pressing 100lb bells but only rowing 40's? Something doesn't seem right..

[Zorachus]

Your pressing 100lb bells but only rowing 40's? Something doesn't seem right..

50lbs dumbbells ea.

[Zorachus]

Ok lets try this again. Just been stressed out and busy with running my business, and then getting over a bad cold this month. Stress + sick = bad for exercising.

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

[Zorachus]

Sunday; A-Bench Press
01/29/12

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

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

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

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

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

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

[Zorachus]

Tuesday; B-Squats
01/31/12

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

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

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

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

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