
Time for something fresh, after doing the awesome 12 week program by Jim Stoppani ' 12 Week Shortcut to Size '. I am going for a Jim Wendler routine now for a few months. http://www.jimwendler.com/2014/07/bo...ongchallenge/
Going back to 5/3/1 for awhile now. Will try out the Bodybuilding routine for three months, and then will switch to the BBB routine after that;
http://www.jimwendler.com/2012/09/531andbodybuilding/
 Squats 1RM = 300lbs
 Bench Press 1RM = 200lbs
 Deadlift 1RM = 270lbs
 OH Press 1RM = 150lbs
Last edited by Zorachus; 07272014 at 08:24 AM.
Squats
Monday 072114
Week 1
 Squat 1TM = 300lbs @ 5 x 65%, 5 x 75%, 5 x 85%
WARMUP = Bar X 10
WARMUP = 40% x 8
175lbs x 5
200lbs x 5
230lbs x 5 ( did 8 )
 Squat 10 sets of 5 reps @ 70%
190lbs x 5
190lbs x 5
190lbs x 5
190lbs x 5
190lbs x 5
190lbs x 5
190lbs x 5
190lbs x 5
190lbs x 5
190lbs x 5
 Ab work
Weighted Crunches
20reps x 5 sets
Last edited by Zorachus; 07212014 at 06:20 AM.
Bench Press
Tuesday 072214
Week 1
Month 1
 Bench Press 1TM = 190lbs @ 65% x 5, 75% x 5, 85% x 5+
WARMUP = Bar x 15
WARMUP = 40% x 8
110lbs x 5
130lbs x 5
150lbs x 5+ ( rest pause to 10 )
 Dumbbell Bench Press  5 sets of 10 reps
Set 1 40% = 70lbs x 10
Set 2 50% = 85lbs x 10
Set 3 60% = 100lbs x 10
Set 4 50% = 85lbs x 10
Set 5 40% = 70lbs x 10
 Dumbbell Rows ( Increase weight 10lbs in Month 2 )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
 Tricep Pushdowns ( Increase weight 10lbs in Month 2 )
70lbs x 10
70lbs x 10
70lbs x 10
Last edited by Zorachus; 07242014 at 06:14 AM.
Deadlift
Thursday 074214
Week 1
Month 1
 Deadlift 1TM = 270lbs @ 65% x 5, 75% x 5, 85% x 5+
WARMUP = Bar x 15
WARMUP = 40% x 8 ( 100lbs )
160lbs x 5
180lbs x 5
205lbs x 5+ ( rest pause to 10 )
 Barbell Row  5 sets of 10 reps
Set 1 40% = 50lbs x 10
Set 2 50% = 60lbs x 10
Set 3 60% = 70lbs x 10
Set 4 50% = 60lbs x 10
Set 5 40% = 50lbs x 10
 Lat Pulldowns to chest ( Increase weight 10lbs in Month 2 )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Chinups ( Increase reps in Month 2 )
BW x 5
BW x 5
BW x 5
Last edited by Zorachus; 07242014 at 06:14 AM.
OH Press
Friday 072514
Week 1
 OH Press 1TM = 135lbs @ 65% x 5, 75% x 5, 85% x 5+
WARMUP = Bar X 10
WARMUP = 40% x 8 ( 50lbs )
80lbs x 5
90lbs x 5
105lbs x 5+ ( did 10 ) 5+ 3+2
 Dumbbell Press 50% @ 5 x 10 ( 60% in week 2 /3 )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
 TBar Row 5 x 10 ( up weight 10lbs in Month 2 )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Side Laterals 3 x 12
15lbs x 12
15lbs x 12
15lbs x 12
 Barbell Curls 3 x 10
40lbs x 10
40lbs x 10
40lbs x 10
Last edited by Zorachus; 07252014 at 06:11 AM.
Legs and Abs
Monday 072814
Week 2
Month 1
 Squat 1TM = 300lbs @ 70% x 3, 80% x 3, 90% x 3+
WARMUP = Bar X 10
WARMUP = 40% x 8 ( 110lbs )
190lbs x 3
210lbs x 3
240lbs x 3 ( did 6 )
 Barbell Lunge  4 X 12
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
 Leg Curls  5 X 15
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15
45lbs x 15
 Leg Extensions  4 X 12
90lbs x 12
90lbs x 12
90lbs x 12
90lbs x 12
 Ab work  4 X 12
Weighted Crunches
12reps x 4 sets
Last edited by Zorachus; 07282014 at 06:28 AM.
Chest and Triceps
Tuesday 072914
Week 2
Month 1
 Bench Press 1TM = 190lbs @ @ 70% x 3, 80% x 3, 90% x 3+
WARMUP = Bar x 15
WARMUP = 40% x 8 ( 70lbs )
120lbs x 3
140lbs x 3
160lbs x 3+ ( did 6 )
 Dumbbell Bench Press  5 X 10 @ 60%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 Dumbbell Rows 5 X 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Tricep Pushdowns  3 X 12 / SUPERSET Pushups 3 X 10
60lbs x 12 / BW Pushups x 10
60lbs x 12 / BW Pushups x 10
60lbs x 12 / BW Pushups x 10
Last edited by Zorachus; 07292014 at 06:13 AM.
Deadlift
Thursday 073114
Week 2
Month 1
 Deadlift 1TM = 280lbs @ 70% x 3, 80% x 3, 90% x 3+
WARMUP = Bar x 10
WARMUP = 40% x 8 ( 100lbs )
175lbs x 3
200lbs x 3
225lbs x 3+
 Lat Pulldowns to chest ( Increase weight 10lbs in Month 2 ) @ 60%
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Bent Over Barbell Rows  5 X 10 @ 60%
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Chinups  3 X 10 / Superset Abs 3 X 12
BW x 10 / Abs x 12
BW x 10 / Abs x 12
BW x 10 / Abs x 12
Last edited by Zorachus; Today at 06:02 AM.
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