
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.tnation.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
Last edited by Zorachus; 05162012 at 11:10 AM.
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
Last edited by Zorachus; 05162012 at 06:16 PM.
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
Last edited by Zorachus; 05242012 at 08:02 PM.
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
Last edited by Zorachus; 05162012 at 06:11 PM.
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
Last edited by Zorachus; 05242012 at 08:02 PM.
For just doing my second day of this new routine, man am I sore This should be pretty fun three months
Last edited by Zorachus; 05182012 at 06:19 AM.
best of luck with your routine!
H: 5'7" W:185
Goals: 495 315 585
“Persistence Persistence.”  Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg."  Belial
Journal
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
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
Still getting the hang of Hanging Leg Raises, those are tougher than the look with good form.
way to put in effort, squats looking good.
H: 5'7" W:185
Goals: 495 315 585
“Persistence Persistence.”  Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg."  Belial
Journal
Good luck with your training, Zorachus.
Add me on Facebook: Gaz Pengelly
Best Lifts:  Goals:
SQ167.5(368.5)  180(396)
BE112.5(247.5)  120(265)
DL205(451)  220(484)
www.garethkpengelly.co.uk
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
Last edited by Zorachus; 05242012 at 08:02 PM.
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
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
great workouts, ton of volume.
H: 5'7" W:185
Goals: 495 315 585
“Persistence Persistence.”  Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg."  Belial
Journal
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
Last edited by Zorachus; 06012012 at 06:11 PM.
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
Add me on Facebook: Gaz Pengelly
Best Lifts:  Goals:
SQ167.5(368.5)  180(396)
BE112.5(247.5)  120(265)
DL205(451)  220(484)
www.garethkpengelly.co.uk
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
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
Last edited by Zorachus; 06032012 at 10:16 PM.
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
Finally DELOAD week starting, I need this
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
Last edited by Zorachus; 06082012 at 07:34 PM.
Ooh, deloads are awesome. I get one in two weeks, very excited. Everythings looking spot on in here!
H: 5'7" W:185
Goals: 495 315 585
“Persistence Persistence.”  Calvin Coolidge.
"I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"Belial
"I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg."  Belial
Journal
Bookmarks