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Thread: 37yr old 5/3/1 - BBB

  1. #1
    Senior Member Zorachus's Avatar
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    37yr old 5/3/1 - BBB

    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%
    Last edited by Zorachus; 07-03-2011 at 01:23 PM.

  2. #2
    Senior Member Zorachus's Avatar
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    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
    Last edited by Zorachus; 07-03-2011 at 01:22 PM.

  3. #3
    Senior Member Zorachus's Avatar
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    That was a great feeling workout Took about 40/45min
    Last edited by Zorachus; 06-26-2011 at 09:41 AM.

  4. #4
    Senior Member Zorachus's Avatar
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    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 )
    Last edited by Zorachus; 07-03-2011 at 01:22 PM.

  5. #5
    Senior Member Zorachus's Avatar
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    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
    Last edited by Zorachus; 07-04-2011 at 10:32 AM.

  6. #6
    Senior Member Zorachus's Avatar
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    That final set of the 5.3.1 with 11reps felt good, was tough

  7. #7
    Senior Member Zorachus's Avatar
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    Saturday; D-Deadlift
    07/02/11

    MONTH 1
    Wave 1 - Workout-A; 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; 07-03-2011 at 01:23 PM.

  8. #8
    UnTouchable 2kool's Avatar
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    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.

  9. #9
    Senior Member Zorachus's Avatar
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    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
    Last edited by Zorachus; 07-04-2011 at 09:59 AM.

  10. #10
    Senior Member Zorachus's Avatar
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    Happy 4th U.S.A.
    Last edited by Zorachus; 07-04-2011 at 09:37 AM.

  11. #11
    Senior Member Zorachus's Avatar
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    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 )
    Last edited by Zorachus; 07-06-2011 at 06:36 PM.

  12. #12
    Senior Member Zorachus's Avatar
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    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; 07-06-2011 at 06:48 PM.

  13. #13
    Senior Member Zorachus's Avatar
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    Thursday; C-OH Press
    07/08/11

    MONTH 1
    Wave 2 - Workout-A; 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; 07-08-2011 at 06:07 AM.

  14. #14
    Senior Member Zorachus's Avatar
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    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

  15. #15
    Senior Member Zorachus's Avatar
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    Tuesday; D-Deadlift
    07/11/11

    MONTH 1
    Wave 2 - Workout-D; 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; 07-18-2011 at 03:42 PM.

  16. #16
    Senior Member Zorachus's Avatar
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    Deadlift's feel good, I shouldn't have left them out of my routine the past year.

  17. #17
    Senior Member Zorachus's Avatar
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    Monday; A-Bench Press
    07/14/11

    MONTH 1
    Wave 3 - Workout-A; 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; 07-16-2011 at 02:31 PM.

  18. #18
    Senior Member Zorachus's Avatar
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    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; 07-14-2011 at 05:35 PM.

  19. #19
    Senior Member Zorachus's Avatar
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    Saturday; B-Squats
    07/16/11

    MONTH 1
    Wave 3 - Workout-B; 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; 07-18-2011 at 01:35 PM.

  20. #20
    Senior Member Zorachus's Avatar
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    Wow, I was breathing heavy after those Squats

  21. #21
    Senior Member Zorachus's Avatar
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    Monday; C-OH Press
    07/18/11

    MONTH 1
    Wave 3 - Workout-C; 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; 07-18-2011 at 04:20 PM.

  22. #22
    Senior Member Zorachus's Avatar
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    Wednesday; D-Deadlift
    07/20/11

    MONTH 1
    Wave 3 - Workout-D; 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

  23. #23
    Senior Member Zorachus's Avatar
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    Friday; A-Bench Press
    07/22/11

    MONTH 1
    Wave 4 DELOAD - Workout-A; 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

  24. #24
    Senior Member Zorachus's Avatar
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    Sunday; B-Squats
    07/24/11

    MONTH 1
    Wave 4 DELOAD - Workout-A; 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

  25. #25
    Senior Member Zorachus's Avatar
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    Wednesday; C-OH Press
    07/27/11

    MONTH 1
    Wave 4 DELOAD - Workout-A; 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; 07-27-2011 at 05:15 PM.

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