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Thread: 5/3/1 "Boring But Big" 3-Month Challenge

  1. #226
    Senior Member Zorachus's Avatar
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    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 Super-sets with the Triceps + Pushups together.
    Last edited by Zorachus; 07-13-2013 at 11:08 AM.

  2. #227
    Senior Member Zorachus's Avatar
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    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; 07-07-2013 at 01:05 PM.

  3. #228
    Senior Member Zorachus's Avatar
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    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; 07-13-2013 at 11:08 AM.

  4. #229
    Senior Member Zorachus's Avatar
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    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; 07-13-2013 at 12:42 AM.

  5. #230
    Senior Member Zorachus's Avatar
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    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 Super-sets with the Triceps + Pushups together
    Last edited by Zorachus; 07-13-2013 at 11:13 AM.

  6. #231
    Senior Member Zorachus's Avatar
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    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; 07-16-2013 at 06:52 PM.

  7. #232
    Senior Member Zorachus's Avatar
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    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; 07-18-2013 at 07:01 PM.

  8. #233
    Senior Member Zorachus's Avatar
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    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; 07-18-2013 at 07:11 PM.

  9. #234
    Senior Member Zorachus's Avatar
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    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

  10. #235
    Senior Member Zorachus's Avatar
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    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

  11. #236
    Senior Member Zorachus's Avatar
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    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

  12. #237
    Senior Member Zorachus's Avatar
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    Now to Month 4

    Moving on up

  13. #238
    Senior Member Zorachus's Avatar
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    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 Super-sets with the Triceps + Pushups together
    Last edited by Zorachus; 07-27-2013 at 10:03 AM.

  14. #239
    Senior Member Zorachus's Avatar
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    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; 07-28-2013 at 10:47 AM.

  15. #240
    Senior Member Zorachus's Avatar
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    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; 07-30-2013 at 07:25 PM.

  16. #241
    Senior Member Zorachus's Avatar
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    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; 08-01-2013 at 04:48 PM.

  17. #242
    Senior Member Zorachus's Avatar
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    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 Super-sets with the Triceps + Pushups together
    Last edited by Zorachus; 08-03-2013 at 10:50 AM.

  18. #243
    Senior Member Zorachus's Avatar
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    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; 08-04-2013 at 09:41 AM.

  19. #244
    Senior Member Zorachus's Avatar
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    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; 08-06-2013 at 07:12 PM.

  20. #245
    Senior Member Zorachus's Avatar
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    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

  21. #246
    Paul killxswitch's Avatar
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    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.

  22. #247
    Senior Member Zorachus's Avatar
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    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 Super-sets with the Triceps + Pushups together
    Last edited by Zorachus; 08-10-2013 at 10:16 AM.

  23. #248
    Senior Member Zorachus's Avatar
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    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; 08-12-2013 at 06:56 PM.

  24. #249
    Senior Member Zorachus's Avatar
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    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; 08-13-2013 at 06:14 PM.

  25. #250
    Senior Member Zorachus's Avatar
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    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; 08-15-2013 at 06:25 PM.

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