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

[GazzyG]

Enjoy the deload, bud, give those joints a rest!

[Zorachus]

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]

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]

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]

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]

hows the first day back after a deload feel?

[Zorachus]

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

[Zorachus]

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]

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]

Good work, bud. Glad to see I'm not the only person getting his ass kicked by BBB, haha

[Zorachus]

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]

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]

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]

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]

Looking great in here, trainings on point.

[Zorachus]

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]

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]

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]

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]

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]

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]

That was a high volume ass kicker workout

[Zorachus]

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]

Thank God, DELOAD is next. Can I drop down all assistance lifts to 50% for the deload, or keep them high still ?

[Zorachus]

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