The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #251
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    08/17/13

    MONTH 4
    Wave4 - DELOAD - 50%x5, 60%x5, 70%x5

    - 5/3/1 Bench Press - 1rep max is 215
    Bar x 5 WARMUP


    100lbs x 5
    120lbs x 5
    135lbs x 5

    - 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; 08-17-2013 at 09:25 AM.

  2. #252
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    08/18/13

    MONTH 4
    Wave4 - DELOAD - 50%x5, 60%x5, 70%x5

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
    Bar X 5 WARMUP
    100lbs X 5WARMUP

    140lbs x 5
    170lbs x 5
    200lbs x 5

    - 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; 08-18-2013 at 08:28 AM.

  3. #253
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    08/20/13

    MONTH 4
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 OH Press - 1rep max is 160
    Bar x 5 WARMUP
    50lbs x 5 = WARMUP
    60lbs x 5
    75lbs 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 = 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
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    Last edited by Zorachus; 08-20-2013 at 06:59 PM.

  4. #254
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    08/23/13

    MONTH 4
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 Deadlift - 1rep max is 275
    100lbs x 5 WARMUP
    100lbs x 5
    130lbs x 5
    150lbs x 5

    - 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

  5. #255
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    08/24/13

    MONTH 5
    Wave1- 65%x5, 75%x5, 85%x5

    - 5/3/1 Bench Press - 1rep max is 220
    Bar x 5 WARMUP
    50lbs x 5 WARMUP
    100lbs x 5 WARMUP
    130lbs x 5
    150lbs x 5
    170lbs x 5+

    - Dumbbell Bench Press - 4 x 12 = Up Weight Month 7
    100lbs x 12
    100lbs x 12
    100lbs x 12
    100lbs x 12

    - DB Flyes – 4 x12 = Up Weight Month 6
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    -Tricep Pushdowns
    60lbs x 20
    60lbs x 15
    60lbs x 12
    60lbs x 10

    - Pushups
    1 x 15
    1 x 12
    1 x 10
    1 x 8

    Do Super-sets with the Triceps + Pushups together

  6. #256
    Senior Member Zorachus's Avatar
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    That was a good workout, felt great

  7. #257
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    08/25/13

    MONTH 5
    Wave1- 65%x5, 75%x5, 85%x5+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 320
    Bar X 5 WARMUP
    100lbs X 5WARMUP
    150lbs x 5 WARMUP
    190lbs x 5
    210lbs x 5
    240lbs x 5

    - Front Squat - 4x12 @ 50%
    145lbs x 12
    145lbs x 12
    145lbs x 12
    145lbs x 12

    - Leg Extensions - 4x15
    80lbs x 15
    80lbs x 15
    80lbs x 15
    80lbs x 15

  8. #258
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    08/27/13

    MONTH 5
    Wave1- 65%x5, 75%x5, 85%x5+

    - 5/3/1 OH Press - 1rep max is 165
    Bar x 5 WARMUP
    50lbs x 5 = WARMUP
    95lbs x 5
    110lbs x 5
    125lbs 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 = 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
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

  9. #259
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    08/29/13

    MONTH 5
    Wave1- 65%x5, 75%x5, 85%x5+

    - 5/3/1 Deadlift - 1rep max is 285
    100lbs x 5 WARMUP
    160lbs x 5
    190lbs x 5
    220lbs x 5

    - Bent Over Rows – 4 x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12

    - Lat Pulldowns - 4 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Pull ups 3 x 5

  10. #260
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    08/31/13

    MONTH 5
    Wave2- 70%x3, 80%x3, 90%x3

    - 5/3/1 Bench Press - 1rep max is 220
    Bar x 5 WARMUP
    50lbs x 5 WARMUP
    100lbs x 5 WARMUP
    140lbs x 3
    160lbs x 3
    180lbs x 3

    - Dumbbell Bench Press - 4 x 12 = Up Weight Month 7
    100lbs x 12
    100lbs x 12
    100lbs x 12
    100lbs x 12

    - DB Flyes – 4 x12 = Up Weight Month 6
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    -Tricep Pushdowns
    60lbs x 20
    60lbs x 15
    60lbs x 12
    60lbs x 10

    - Pushups
    1 x 15
    1 x 12
    1 x 10
    1 x 8

    Do Super-sets with the Triceps + Pushups together

  11. #261
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    09/01/13

    MONTH 5
    Wave2- 70%x3, 80%x3, 90%x3

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 320
    Bar X 5 WARMUP
    100lbs X 5WARMUP
    150lbs x 5 WARMUP
    200lbs x 3
    230lbs x 3
    260lbs x 3

    - Front Squat - 4x12 @ 50%
    145lbs x 12
    145lbs x 12
    145lbs x 12
    145lbs x 12

    - Leg Extensions - 4x15
    80lbs x 15
    80lbs x 15
    80lbs x 15
    80lbs x 15

  12. #262
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    09/03/13

    MONTH 5
    Wave2- 70%x3, 80%x3, 90%x3

    - 5/3/1 OH Press - 1rep max is 165
    Bar x 5 WARMUP
    50lbs x 5 = WARMUP
    100lbs x 3
    120lbs x 3
    135lbs x 3

    - 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
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

  13. #263
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    09/05/13

    MONTH 5
    Wave2- 70%x3, 80%x3, 90%x3

    - 5/3/1 Deadlift - 1rep max is 285
    100lbs x 5 WARMUP
    180lbs x 3
    200lbs x 3
    230lbs x 3

    - Bent Over Rows – 4 x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12

    - Lat Pulldowns - 4 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Pull ups 3 x 5

  14. #264
    T.J.W. TheLion's Avatar
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    Nice sessions. I'm doing a 5/3/1 of sorts as well. Jw, how often do you (you personally) max out in order to confirm your new max numbers?
    Age: 27 Weight: 175 Height: 5' 10"
    PRs: B/S/D/T 235/295/435/965
    My Journal

    New Goal: Explore my body's potential

  15. #265
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    09/07/13

    MONTH 5
    Wave3- 75%x5, 85%x3, 95%x1

    - 5/3/1 Bench Press - 1rep max is 220
    Bar x 5 WARMUP
    50lbs x 5 WARMUP
    100lbs x 5 WARMUP
    150lbs x 5
    170lbs x 3
    190lbs x 1

    - Dumbbell Bench Press - 4 x 12 = Up Weight Month 7
    100lbs x 12
    100lbs x 12
    100lbs x 12
    100lbs x 12

    - DB Flyes – 4 x12 = Up Weight Month 6
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    -Tricep Pushdowns
    60lbs x 20
    60lbs x 15
    60lbs x 12
    60lbs x 10

    - Pushups
    1 x 15
    1 x 12
    1 x 10
    1 x 8

    Do Super-sets with the Triceps + Pushups together

  16. #266
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    09/08/13

    MONTH 5
    Wave3- 75%x5, 85%x3, 95%x1

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 320
    Bar X 5 WARMUP
    100lbs X 5WARMUP
    150lbs x 5 WARMUP
    210lbs x 5
    240lbs x 3
    270lbs x 1 ( did 8 )

    - Front Squat - 4x12 @ 50%
    145lbs x 12
    145lbs x 12
    145lbs x 12
    145lbs x 12

    - Leg Extensions - 4x15
    80lbs x 15
    80lbs x 15
    80lbs x 15
    80lbs x 15
    Last edited by Zorachus; 09-09-2013 at 06:52 PM.

  17. #267
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    09/10/13

    MONTH 5
    Wave3- 75%x5, 85%x3, 95%x1

    - 5/3/1 OH Press - 1rep max is 165
    Bar x 5 WARMUP
    50lbs x 5 = WARMUP
    110lbs x 5
    125lbs x 3
    140lbs x 1

    - 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
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

  18. #268
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    09/12/13

    MONTH 5
    Wave3- 75%x5, 85%x3, 95%x1

    - 5/3/1 Deadlift - 1rep max is 285
    100lbs x 5 WARMUP
    190lbs x 5
    210lbs x 3
    240lbs x 1

    - Bent Over Rows – 4 x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12

    - Lat Pulldowns - 4 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Pull ups 3 x 5

  19. #269
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    09/14/13

    MONTH 5
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 Bench Press - 1rep max is 220
    Bar x 5 WARMUP
    50lbs x 5 WARMUP
    80lbs x 5
    100lbs x 5
    120lbs x 5

    - Dumbbell Bench Press - 4 x 12 = Up Weight Month 7
    100lbs x 12
    100lbs x 12
    100lbs x 12
    100lbs x 12

    - DB Flyes – 4 x12 = Up Weight Month 6
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    -Tricep Pushdowns
    60lbs x 20
    60lbs x 15
    60lbs x 12
    60lbs x 10

    - Pushups
    1 x 16
    1 x 13
    1 x 11
    1 x 9

    Do Super-sets with the Triceps + Pushups together
    Last edited by Zorachus; 09-14-2013 at 10:01 AM.

  20. #270
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    09/15/13

    MONTH 5
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 320
    Bar X 5 WARMUP
    100lbs X 5WARMUP
    120lbs x 5
    140lbs x 5
    170lbs x 5

    - Front Squat - 4x12 @ 50%
    145lbs x 12
    145lbs x 12
    145lbs x 12
    145lbs x 12

    - Leg Extensions - 4x15
    80lbs x 15
    80lbs x 15
    80lbs x 15
    80lbs x 15

  21. #271
    Senior Member ELmx479's Avatar
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    How long have you been following the 5/3/1 template and how much progress have you made?

  22. #272
    Senior Member Zorachus's Avatar
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    Quote Originally Posted by ELmx479 View Post
    How long have you been following the 5/3/1 template and how much progress have you made?
    I have been doing it pretty much straight for two + years, just different routines for the Accessory parts. Maybe I switch it up, try something different. My leg lifts Squats and Deadlifts have gone up a lot, my OH Press at it's highest now, but I'm hitting a road block, and Bench Press always my worst slowest progression.

  23. #273
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    09/17/13

    MONTH 5
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 OH Press - 1rep max is 165
    Bar x 5 WARMUP
    50lbs x 5 = WARMUP
    60lbs x 5
    80lbs x 5
    100lbs 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 = 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
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    Last edited by Zorachus; 09-17-2013 at 08:16 PM.

  24. #274
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    09/19/13

    MONTH 5
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 Deadlift - 1rep max is 285
    100lbs x 5 WARMUP
    100lbs x 5
    130lbs x 5
    160lbs x 5

    - Deadlift 4 x 10 @ 50%
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10

    - Bent Over Rows – 4 x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12

    - Lat Pulldowns - 4 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

  25. #275
    Senior Member Zorachus's Avatar
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    Time for Month6

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