
Saturday Workout A = Chest
07/06/13
MONTH 3
Wave2 70%x3, 80%x3, 90%x3+
 5/3/1 Bench Press  1rep max is 210
Bar x 5
130lbs x 3
150lbs x 3
170lbs x 3+ ( did 5 )
 Dumbbell Bench Press  4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12
 DB Flyes 4 x12
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
Tricep Pushdowns
50lbs x 20
50lbs x 15
50lbs x 12
50lbs x 10
 Pushups
1 x 15
1 x 12
1 x 10
1 x 8
Do Supersets with the Triceps + Pushups together.
Last edited by Zorachus; 07132013 at 11:08 AM.
Sunday Workout B = Squat
07/07/13
MONTH 3
Wave2 70%x3, 80%x3, 90%x3+
 5/3/1 Squats Using Powertec Workbench  1rep max is 300
100lbs WARMUP
190lbs x 3
220lbs x 3
240lbs x 3+ ( did 6 )
 Front Squat  4x12 @ 50%
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 12
 Leg Curls 5x15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
 Leg Extensions  4x12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
Last edited by Zorachus; 07072013 at 01:05 PM.
Tuesday  Workout C = Shoulders
07/09/13
MONTH 3
Wave2 70%x3, 80%x3, 90%x3+
 5/3/1 OH Press  1rep max is 155
50lbs x 5 = WARMUP
100lbs x 3
110lbs x 3
120lbs x 3+ ( did 5 )
 Dumbbell Miltary Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12
 Side Laterals 4 x 12
12lbs x 12
12lbs x 12
12lbs x 12
15lbs x 8+4
Barbell Curls 4 x 12
40lbs x 12
40lbs x 12
40lbs x 12
50lbs x 8+4
Last edited by Zorachus; 07132013 at 11:08 AM.
Thursday  Workout D = Deadlift
07/11/13
MONTH 3
Wave2 70%x3, 80%x3, 90%x3+
 5/3/1 Deadlift  1rep max is 265
100lbs x 5 WARMUP
170lbs x 3
190lbs x 3
210lbs x 3+ ( did 5 )
 Bent Over Rows 4 x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
 Lat Pulldowns  4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Pull ups 3 x 5
Last edited by Zorachus; 07132013 at 12:42 AM.
Saturday Workout A = Chest
07/13/13
MONTH 3
Wave3 75%x5, 85%x3, 95%x1+
 5/3/1 Bench Press  1rep max is 210
Bar x 5
140lbs x 5
160lbs x 3
180lbs x 1+ ( did 2 )
 Dumbbell Bench Press  4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12
 DB Flyes 4 x12
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
Tricep Pushdowns
50lbs x 20
50lbs x 15
50lbs x 12
50lbs x 10
 Pushups
1 x 15
1 x 12
1 x 10
1 x 8
Do Supersets with the Triceps + Pushups together
Last edited by Zorachus; 07132013 at 11:13 AM.
Sunday Workout B = Squat
07/14/13
MONTH 3
Wave3 75%x5, 85%x3, 95%x1+
 5/3/1 Squats Using Powertec Workbench  1rep max is 300
100lbs WARMUP
200lbs x 5
230lbs x 3
250lbs x 1+ ( did 5 )
Drop set @ 40% x 20reps
 Front Squat  4x12 @ 50%
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 12
 Leg Curls 5x15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
 Leg Extensions  4x12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
Last edited by Zorachus; 07162013 at 06:52 PM.
Tuesday  Workout C = Shoulders
07/16/13
MONTH 3
Wave3 75%x5, 85%x3, 95%x1+
 5/3/1 OH Press  1rep max is 155
50lbs x 5 = WARMUP
110lbs x 5
120lbs x 3
130lbs x 1+ ( did 2 )
 Dumbbell Military Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12
 Side Laterals 4 x 12
12lbs x 12
12lbs x 12
12lbs x 12
15lbs x 8+4
Barbell Curls 4 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2
Last edited by Zorachus; 07182013 at 07:01 PM.
Thursday  Workout D = Deadlift
07/18/13
MONTH 3
Wave3 75%x5, 85%x3, 95%x1+
 5/3/1 Deadlift  1rep max is 265
100lbs x 5 WARMUP
180lbs x 5
200lbs x 3
220lbs x 1+ ( did 5 )
 Bent Over Rows 4 x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
 Lat Pulldowns  4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Pull ups 3 x 5
Last edited by Zorachus; 07182013 at 07:11 PM.
DELOAD Monday
MONTH 3
Wave4 40%x5, 50%x5, 60%x5
 5/3/1 Bench Press  1rep max is 210
Bar x 5
80lbs x 5
100lbs x 5
120lbs x 5
 Dumbbell Bench Press  4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12
 5/3/1 Squats Using Powertec Workbench  1rep max is 300
100lbs WARMUP
110lbs x 5
140lbs x 5
170lbs x 5
 Front Squat  4x12 @ 50%
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 12
 SUPERSET = Tricep Pushdowns + Pushups
50lbs x 20 + Pushups x 15
50lbs x 15 + Pushups x 12
50lbs x 12 + Pushups x 10
50lbs x 10 + Pushups x 8
Wednesday  Workout C = Shoulders
07/24/13
MONTH 3
Wave4  DELOAD  75%x5, 85%x3, 95%x1+
 5/3/1 OH Press  1rep max is 155
50lbs x 5
70lbs x 5
90lbs x 5
 Dumbbell Military Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12
 Side Laterals 4 x 12
12lbs x 12
12lbs x 12
12lbs x 12
15lbs x 8+4
Barbell Curls 4 x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 6+2+2
Thursday  Workout D = Deadlift
07/25/13
MONTH 3
Wave4  DELOAD 40%x5, 50%x5, 60%x5
 5/3/1 Deadlift  1rep max is 265
100lbs x 5 WARMUP
100lbs x 5
120lbs x 5
140lbs x 5
 Bent Over Rows 4 x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
 Lat Pulldowns  4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Pull ups 3 x 5
Saturday Workout A = Chest
07/27/13
MONTH 4
Wave1 65%x5, 75%x5, 85%x5+
 5/3/1 Bench Press  1rep max is 215
Bar x 5
125lbs x 5
145lbs x 5
165lbs x 5+ ( did 6 )
 Dumbbell Bench Press  4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12
 DB Flyes 4 x12
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 12
Tricep Pushdowns
55lbs x 20
55lbs x 15
55lbs x 12
55lbs x 10
 Pushups
1 x 15
1 x 12
1 x 10
1 x 8
Do Supersets with the Triceps + Pushups together
Last edited by Zorachus; 07272013 at 10:03 AM.
Sunday Workout B = Squat
07/28/13
MONTH 4
Wave1 65%x5, 75%x5, 85%x5+
 5/3/1 Squats Using Powertec Workbench  1rep max is 310
100lbs X 5WARMUP
140lbs x 5 WARMUP
180lbs x 5
210lbs x 5
240lbs x 5+ ( did 8 )
 Front Squat  4x12 @ 50%
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12
 Leg Extensions  4x15
70lbs x 15
70lbs x 15
70lbs x 15
70lbs x 15
Last edited by Zorachus; 07282013 at 10:47 AM.
Tuesday  Workout C = Shoulders
07/30/13
MONTH 4
Wave1 65%x5, 75%x5, 85%x5+
 5/3/1 OH Press  1rep max is 160
Bar x 5 WARMUP
50lbs x 5 = WARMUP
90lbs x 5
110lbs x 5
120lbs x 5+ ( did just 5, hard time trying for 6th rep )
 Dumbbell Military Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12
 Side Laterals 4 x 12 = Up Weight Month 6
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 8+4
Dumbbell Curls 4 x 10 = Up weight Month 6
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10
Last edited by Zorachus; 07302013 at 07:25 PM.
Thursday  Workout D = Deadlift
08/01/13
MONTH 4
Wave1 65%x5, 75%x5, 85%x5+
 5/3/1 Deadlift  1rep max is 275
100lbs x 5 WARMUP
160lbs x 5
190lbs x 5
210lbs x 5+ ( did 8 )
 Bent Over Rows 4 x 12
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12
 Lat Pulldowns  4 x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
 Pull ups 3 x 5
Last edited by Zorachus; 08012013 at 04:48 PM.
Saturday Workout A = Chest
08/03/13
MONTH 4
Wave2 70%x3, 80%x3, 90%x3+
 5/3/1 Bench Press  1rep max is 215
Bar x 5
135lbs x 3
155lbs x 3
175lbs x 3+ ( did 4 )
 Dumbbell Bench Press  4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12
 DB Flyes 4 x12
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
Tricep Pushdowns
55lbs x 20
55lbs x 15
55lbs x 12
55lbs x 10
 Pushups
1 x 15
1 x 12
1 x 10
1 x 8
Do Supersets with the Triceps + Pushups together
Last edited by Zorachus; 08032013 at 10:50 AM.
Sunday Workout B = Squat
08/04/13
MONTH 4
Wave2 70%x3, 80%x3, 90%x3+
 5/3/1 Squats Using Powertec Workbench  1rep max is 310
100lbs X 5WARMUP
150lbs x 5 WARMUP
190lbs x 3
220lbs x 3
250lbs x 3+ ( did 6 )
 Front Squat  4x12 @ 50%
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12
 Leg Extensions  4x15
70lbs x 15
70lbs x 15
70lbs x 15
70lbs x 15
Last edited by Zorachus; 08042013 at 09:41 AM.
Tuesday  Workout C = Shoulders
08/06/13
MONTH 4
Wave2 70%x3, 80%x3, 90%x3+
 5/3/1 OH Press  1rep max is 160
Bar x 5 WARMUP
50lbs x 5 = WARMUP
100lbs x 3
115lbs x 3
130lbs x 3+ ( No more than 3, couldn't get a 4th )
 Dumbbell Military Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12
 Side Laterals 4 x 12 = Up Weight Month 6
15lbs x 12
15lbs x 12
15lbs x 12
20lbs x 8+4
Dumbbell Curls 4 x 10 = Up weight Month 6
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10
Last edited by Zorachus; 08062013 at 07:12 PM.
Thursday  Workout D = Deadlift
08/08/13
MONTH 4
Wave2 70%x3, 80%x3, 90%x3+
 5/3/1 Deadlift  1rep max is 275
100lbs x 5 WARMUP
170lbs x 3
200lbs x 3
220lbs x 3+
 Bent Over Rows 4 x 12
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12
 Lat Pulldowns  4 x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
 Pull ups 3 x 5
I see you've turned the 3 month challenge into a 4 month challenge. How do you feel about the progress you've made? Admittedly I have not gone back to read every entry in your journal but I am very curious about your experience. I've read alot about 5/3/1 and BBB specifically but never tried it.
Saturday Workout A = Chest
08/10/13
MONTH 4
Wave3 75%x5, 85%x3, 95%x1+
 5/3/1 Bench Press  1rep max is 215
Bar x 5 WARMUP
50lbs x 5 WARMUP
100lbs x 5 WARMUP
145lbs x 5
165lbs x 3
185lbs x 1+ ( did 2 )
 Dumbbell Bench Press  4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12
 DB Flyes 4 x12
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
Tricep Pushdowns
55lbs x 20
55lbs x 15
55lbs x 12
55lbs x 10
 Pushups
1 x 15
1 x 12
1 x 10
1 x 8
Do Supersets with the Triceps + Pushups together
Last edited by Zorachus; 08102013 at 10:16 AM.
Sunday Workout B = Squat
08/11/13
MONTH 4
Wave3 75%x5, 85%x3, 95%x1+
 5/3/1 Squats Using Powertec Workbench  1rep max is 310
Bar X 5 WARMUP
100lbs X 5WARMUP
150lbs x 5 WARMUP
210lbs x 5
240lbs x 3
265lbs x 1+ ( did 6 )
 Front Squat  4x12 @ 50%
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12
 Leg Extensions  4x15
70lbs x 15
70lbs x 15
70lbs x 15
70lbs x 15
Last edited by Zorachus; 08122013 at 06:56 PM.
Tuesday  Workout C = Shoulders
08/13/13
MONTH 4
Wave3 75%x5, 85%x3, 95%x1+
 5/3/1 OH Press  1rep max is 160
Bar x 5 WARMUP
50lbs x 5 = WARMUP
110lbs x 5
120lbs x 3
135lbs x 1+ ( did 2 )
 Dumbbell Military Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12
 Side Laterals 4 x 12 = Up Weight Month 6
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
Dumbbell Curls 4 x 10 = Up weight Month 6
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10
Last edited by Zorachus; 08132013 at 06:14 PM.
Thursday  Workout D = Deadlift
08/15/13
MONTH 4
Wave3 75%x5, 85%x3, 95%x1+
 5/3/1 Deadlift  1rep max is 275
100lbs x 5 WARMUP
180lbs x 5
210lbs x 3
230lbs x 1+ ( did 4 )
 Bent Over Rows 4 x 12
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12
 Lat Pulldowns  4 x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
 Pull ups 3 x 5
Last edited by Zorachus; 08152013 at 06:25 PM.
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