5/3/1 "Boring But Big" 3-Month Challenge

[Zorachus]

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

http://www.t-nation.com/free_online_...onth_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]

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]

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]

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]

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]

For just doing my second day of this new routine, man am I sore This should be pretty fun three months

[Cards]

best of luck with your routine!

[Zorachus]

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

[Zorachus]

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]

Still getting the hang of Hanging Leg Raises, those are tougher than the look with good form.

[Cards]

way to put in effort, squats looking good.

[GazzyG]

Good luck with your training, Zorachus.

[Zorachus]

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]

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]

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]

great workouts, ton of volume.

[Zorachus]

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]

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]

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]

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]

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]

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]

Finally DELOAD week starting, I need this

[Zorachus]

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]

Ooh, deloads are awesome. I get one in two weeks, very excited. Everythings looking spot on in here!