
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 Week1 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%
Last edited by Zorachus; 07032011 at 01:23 PM.
Sunday; ABench Press
06/26/11
MONTH 1
Wave 1  WorkoutA; 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
Last edited by Zorachus; 07032011 at 01:22 PM.
That was a great feeling workout Took about 40/45min
Last edited by Zorachus; 06262011 at 09:41 AM.
Tuesday; BSquats
06/28/11
MONTH 1
Wave 1  WorkoutA; 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 )
Last edited by Zorachus; 07032011 at 01:22 PM.
Thursday; COH Press
06/30/11
MONTH 1
Wave 1  WorkoutA; 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
Last edited by Zorachus; 07042011 at 10:32 AM.
That final set of the 5.3.1 with 11reps felt good, was tough
Saturday; DDeadlift
07/02/11
MONTH 1
Wave 1  WorkoutA; 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 )
Last edited by Zorachus; 07032011 at 01:23 PM.
5/3/1 is an excellent choice. keep putting in the hard work man, everything looks good!
I may have "Love" on my head, but i have Hate in my heart.
Monday; ABench Press
07/04/11
MONTH 1
Wave 2  WorkoutA; 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
Last edited by Zorachus; 07042011 at 09:59 AM.
Happy 4th U.S.A.
Last edited by Zorachus; 07042011 at 09:37 AM.
Tuesday; BSquats
07/06/11
MONTH 1
Wave 2  WorkoutA; 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 )
Last edited by Zorachus; 07062011 at 06:36 PM.
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
Last edited by Zorachus; 07062011 at 06:48 PM.
Thursday; COH Press
07/08/11
MONTH 1
Wave 2  WorkoutA; 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
Last edited by Zorachus; 07082011 at 06:07 AM.
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
Tuesday; DDeadlift
07/11/11
MONTH 1
Wave 2  WorkoutD; 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
Last edited by Zorachus; 07182011 at 03:42 PM.
Deadlift's feel good, I shouldn't have left them out of my routine the past year.
Monday; ABench Press
07/14/11
MONTH 1
Wave 3  WorkoutA; 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
Last edited by Zorachus; 07162011 at 02:31 PM.
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
Last edited by Zorachus; 07142011 at 05:35 PM.
Saturday; BSquats
07/16/11
MONTH 1
Wave 3  WorkoutB; 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+
Last edited by Zorachus; 07182011 at 01:35 PM.
Wow, I was breathing heavy after those Squats
Monday; COH Press
07/18/11
MONTH 1
Wave 3  WorkoutC; 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
Last edited by Zorachus; 07182011 at 04:20 PM.
Wednesday; DDeadlift
07/20/11
MONTH 1
Wave 3  WorkoutD; 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
Friday; ABench Press
07/22/11
MONTH 1
Wave 4 DELOAD  WorkoutA; 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
Sunday; BSquats
07/24/11
MONTH 1
Wave 4 DELOAD  WorkoutA; 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
Wednesday; COH Press
07/27/11
MONTH 1
Wave 4 DELOAD  WorkoutA; 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
Last edited by Zorachus; 07272011 at 05:15 PM.
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