
Slower movement on down lifts, and explosive movement pushing back up
WEEK 4  Month 1
Workout  1 of 3  Saturday 11/16/13 = Deadlift / Press
B
 Overhead Medicine Ball Throw = 10 Throws
 Deadlift = 1RM 275lbs @ 75% x 5, 85% x 3, 95% x 1+
Warmup 50lbs x 10
Warmup 100lbs x 5
185lbs x 5
210lbs x 3
235lbs x 1+ ( did 3 )
 OH Press 5 x 5 @ 75%
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
 Barbell Curls 3 x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull total of 100reps
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
Last edited by Zorachus; 11172013 at 10:19 AM.
Slower movement on down lifts, and explosive movement pushing back up
WEEK 4  Month 1
Workout  2 of 3  Monday 11/19/13 = Squat / Bench Press
C
 Standing Long Jump = 3 sets x 5 jumps
 Squat 5 x 5 @ 75% of 1RM 300lbs
Warmup 100lbs x 10
Warmup 150lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
 Bench Press = 1RM 200lbs @ 75% x 5, 85% x 3, 95% x 1+
WARMUP 50lbs x 5
WARMUP 100lbs x 5
135lbs x 5
155lbs x 3
170lbs x 1+ ( did 3 )
 Super Set = Pull ups + Barbell Rows X 5 sets
Pull ups x 5 + Barbell Row 60lbs x 5
Pull ups x 5 + Barbell Row 60lbs x 5
Pull ups x 5 + Barbell Row 60lbs x 5
Pull ups x 5 + Barbell Row 60lbs x 5
Pull ups x 5 + Barbell Row 60lbs x 5
 Side Bends
1 x 25
1 x 25
 Tricep Pushdown
50lbs x 25
50lbs x 20
50lbs x 15
Last edited by Zorachus; 11192013 at 05:58 AM.
Slower movement on down lifts, and explosive movement pushing back up
WEEK 4  Month 1
Workout  3 of 3  Wednesday 11/21/13 = Deadlift / Press
D
 Overhead Medicine Ball Throw = 15 Throws
 Deadlift = 1RM 275lbs @ 5 sets x 3 @ 75%
Warmup 50lbs x 10
Warmup 100lbs x 5
190lbs x 3
190lbs x 3
190lbs x 3
190lbs x 3
190lbs x 3
 OH Press 140lbs 1RM @ 75% x 5, 85% x 3, 95% x 1+
WARMUP bar x 5
WARMUP 50lbs x 5
95bs x 5
105lbs x 3
120lbs x 1+ ( did 6 )
 Barbell Curls 3 x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull total of 100reps
20lbs x 20
20lbs x 20
20lbs x 20
20lbs x 20
20lbs x 20
Last edited by Zorachus; 11212013 at 05:46 AM.
WEEK 5  Month 1
Workout  1 of 3  Wednesday 11/23/13 = Squat / Bench Press
A
 Box Jump = 3 sets x 5 jumps
Slower movement on down lifts, and explosive movement pushing back up
 Squat = 1RM 300lbs @ 5 x 5 @ 75%
Warmup 100lbs x 10
Warmup 150lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
 Bench Press 5 x 5 @ 75% ( Rest 60 seconds )
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
 Barbell Rows @ 60lbs  5 x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
 Side Bends
1 x 25
1 x 25
 Tricep Pushdown
50lbs x 25
50lbs x 20
50lbs x 15
Slower movement on down lifts, and explosive movement pushing back up
WEEK 5  Month 1
Workout  2 of 3  Monday 11/25/13 = Deadlift / Press
B
 Overhead Medicine Ball Throw = 10 Throws
 Deadlift = 1RM 275lbs @ 5 x 3 @ 75%
Warmup 50lbs x 10
Warmup 100lbs x 5
185lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3
185lbs x 3
 OH Press 5 x 5 @ 75%
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
 Barbell Curls 3 x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull total of 100reps
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
Slower movement on down lifts, and explosive movement pushing back up
WEEK 5  Month 1
Workout  3 of 3  Saturday 11/28/13 = Squat / Bench Press
C
 Standing Long Jump = 3 sets x 5 jumps
 Squat 5 x 5 @ 75% of 1RM 300lbs
Warmup 100lbs x 10
Warmup 150lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
 Bench Press 5 x 5 @ 75% ( Rest 60 seconds )
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
 Super Set = Pull ups + Barbell Rows X 5 sets
Pull ups x 5 + Barbell Row 60lbs x 5
Pull ups x 5 + Barbell Row 60lbs x 5
Pull ups x 5 + Barbell Row 60lbs x 5
Pull ups x 5 + Barbell Row 60lbs x 5
Pull ups x 5 + Barbell Row 60lbs x 5
 Side Bends
1 x 25
1 x 25
 Tricep Pushdown
50lbs x 25
50lbs x 20
50lbs x 15
First 5 weeks is over, now to add some weight, and start another 5 weeks again
Add weight on week 6 = 5lbs to Press and 10lbs to Squats / Deadlift
WEEK 6;
Squat 1RM = 310lbs
Bench Press 1RM = 205lbs
Deadlift 1RM = 285lbs
OH Press 1RM = 145lbs
Slower movement on down lifts, and explosive movement pushing back up
WEEK 6  Month 2
Workout  W1  1 of 3  Saturday 11/30/13 = Deadlift / Press
D
 Overhead Medicine Ball Throw = 15 Throws
 Deadlift = 1RM 285lbs @ 70% x 3, 80% x 3, 90% x 3+
Warmup 50lbs x 10
Warmup 100lbs x 5
180lbs x 3
200lbs x 3
230lbs x 3+ ( did 4 )
 OH Press = 1RM 145lbs @ 5 x 5 @ 75%
WARMUP bar x 5
WARMUP 50lbs x 5
100bs x 5
100bs x 5
100bs x 5
100bs x 5
100bs x 5
 Barbell Curls 3 x 10 = Up weight Week 10
55lbs x 10
55lbs x 10
55lbs x 10
 Face Pull total of 100reps = Up weight Week 10
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
Last edited by Zorachus; 12082013 at 01:21 PM.
WEEK 6  Month 2
Workout  W1  2 of 3  Wednesday 12/02/13 = Squat / Bench Press
A
 Box Jump = 3 sets x 5 jumps
Slower movement on down lifts, and explosive movement pushing back up
 Squat = 1RM 310lbs @ 70% x 3, 80% x 3, 90% x 3+
Warmup 100lbs x 10
Warmup 150lbs x 5
195lbs x 3
225lbs x 3
250lbs x 3+ ( did 12 )
 Bench Press = 1RM 205lbs  5 x 5 @ 75% ( Rest 60 seconds )
WARMUP 50lbs x 5
WARMUP 100lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
 Super Set = Pull ups + Barbell Rows X 5 sets
Pull ups x 6 + Barbell Row 75lbs x 4
Pull ups x 6 + Barbell Row 75lbs x 4
Pull ups x 6 + Barbell Row 75lbs x 4
Pull ups x 6 + Barbell Row 75lbs x 4
Pull ups x 6 + Barbell Row 75lbs x 4
 Tricep Pushdown
55lbs x 25
55lbs x 20
55lbs x 15
Last edited by Zorachus; 12082013 at 01:21 PM.
Slower movement on down lifts, and explosive movement pushing back up
WEEK 6  Month 2
Workout  W1  3 of 3  Saturday 12/07/13 = Deadlift / Press
B
 Overhead Medicine Ball Throw = 15 Throws
 Deadlift = 1RM 285lbs @ 5 x 3 @ 75%
Warmup 50lbs x 10
Warmup 100lbs x 5
195lbs x 3
195lbs x 3
195lbs x 3
195lbs x 3
195lbs x 3
 OH Press = 1RM 145lbs @ 70% x 3, 80% x 3, 90% x 3+
WARMUP bar x 5
WARMUP 50lbs x 5
90lbs x 3
105lbs x 3
115lbs x 3+ ( did 6 )
 Barbell Curls 3 x 10 = Up weight Week 10
55lbs x 10
55lbs x 10
55lbs x 10
 Face Pull total of 100reps = Up weight Week 10
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
Last edited by Zorachus; 12082013 at 01:21 PM.
lower movement on down lifts, and explosive movement pushing back up
WEEK 6  Month 2
Workout  W2  1 of 3  Monday 12/08/13 = Squat / Bench Press
C
 Standing Long Jump = 3 sets x 5 jumps
 Squat 5 x 5 @ 75% of 1RM 310lbs
Warmup 100lbs x 10
Warmup 150lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
 Bench Press = 1RM 205lbs @ 70% x 3, 80% x 3, 90% x 3+
WARMUP 50lbs x 5
WARMUP 100lbs x 5
130lbs x 3
150lbs x 3
165lbs x 3+ ( did 5 )
 Super Set = Pull ups + Barbell Rows X 5 sets
Pull ups x 6 + Barbell Row 60lbs x 4
Pull ups x 6 + Barbell Row 60lbs x 4
Pull ups x 6 + Barbell Row 60lbs x 4
Pull ups x 6 + Barbell Row 60lbs x 4
Pull ups x 6 + Barbell Row 60lbs x 4
 Side Bends
1 x 25
1 x 25
 Tricep Pushdown = up weight Week 11 month 3
55lbs x 25
55lbs x 20
55lbs x 15
Last edited by Zorachus; 12092013 at 05:59 AM.
Slower movement on down lifts, and explosive movement pushing back up
WEEK 6  Month 2
Workout  W2  3 of 3  Wednesday 12/11/13 = Deadlift / Press
D
 Overhead Medicine Ball Throw = 15 Throws
 Deadlift = 1RM 285lbs @ 65% x 3, 75% x 3, 85% x 3+
Warmup 50lbs x 10
Warmup 100lbs x 5
170lbs x 3
190lbs x 3
220lbs x 3+ ( did 5 )
 OH Press = 1RM 145lbs @ 5 x 5 @ 75%
WARMUP bar x 5
WARMUP 50lbs x 5
100bs x 5
100bs x 5
100bs x 5
100bs x 5
100bs x 5
 Barbell Curls 3 x 10 = Up weight Week 10
55lbs x 10
55lbs x 10
55lbs x 10
 Face Pull total of 100reps = Up weight Week 10
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
Last edited by Zorachus; 12112013 at 05:49 AM.
WEEK 6  Month 2
Workout  W2  3 of 3  Friday 12/13/13 = Squat / Bench Press
A
 Box Jump = 3 sets x 5 jumps
Slower movement on down lifts, and explosive movement pushing back up
 Squat = 1RM 310lbs @ 65% x 5, 75% x 5, 85% x 5+
Warmup 100lbs x 10
Warmup 150lbs x 5
180lbs x 5
210lbs x 5
240lbs x 5+ ( did 15 )
 Bench Press = 1RM 205lbs  5 x 5 @ 75% ( Rest 60 seconds )
WARMUP 50lbs x 5
WARMUP 100lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
 Super Set = Pull ups + Barbell Rows X 5 sets
Pull ups x 6 + Barbell Row 75lbs x 4
Pull ups x 6 + Barbell Row 75lbs x 4
Pull ups x 6 + Barbell Row 75lbs x 4
Pull ups x 6 + Barbell Row 75lbs x 4
Pull ups x 6 + Barbell Row 75lbs x 4
 Tricep Pushdown
55lbs x 25
55lbs x 20
55lbs x 15
Last edited by Zorachus; 12132013 at 05:33 PM.
Slower movement on down lifts, and explosive movement pushing back up
WEEK 6  Month 2
Workout  W3  2 of 3  Sunday 12/15/13 = Deadlift / Press
B
 Overhead Medicine Ball Throw = 15 Throws
 Deadlift = 1RM 285lbs @ 5 x 3 @ 75%
Warmup 50lbs x 10
Warmup 100lbs x 5
195lbs x 3
195lbs x 3
195lbs x 3
195lbs x 3
195lbs x 3
 OH Press = 1RM 145lbs @ 65% x 5, 75% x 5, 85% x 5+
WARMUP bar x 5
WARMUP 50lbs x 5
80lbs x 5
100lbs x 5
110lbs x 5+ ( did 8 )
 Barbell Curls 3 x 10 = Up weight Week 10
55lbs x 10
55lbs x 10
55lbs x 10
 Face Pull total of 100reps = Up weight Week 10
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
Last edited by Zorachus; 12182013 at 05:56 AM.
lower movement on down lifts, and explosive movement pushing back up
WEEK 6  Month 2
Workout  W3  1 of 3  Wednesday 12/18/13 = Squat / Bench Press
C
 Standing Long Jump = 3 sets x 5 jumps
 Squat 5 x 5 @ 75% of 1RM 310lbs
Warmup 100lbs x 10
Warmup 150lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
 Bench Press = 1RM 205lbs @ 65% x 5, 75% x 5, 85% x 5+
WARMUP 50lbs x 5
WARMUP 100lbs x 5
120lbs x 5
140lbs x 5
155lbs x 5+ ( did 8 )
 Super Set = Pull ups + Barbell Rows X 5 sets
Pull ups x 6 + Barbell Row 60lbs x 4
Pull ups x 6 + Barbell Row 60lbs x 4
Pull ups x 6 + Barbell Row 60lbs x 4
Pull ups x 6 + Barbell Row 60lbs x 4
Pull ups x 6 + Barbell Row 60lbs x 4
 Side Bends
1 x 25
1 x 25
 Tricep Pushdown = up weight Week 11 month 3
55lbs x 25
55lbs x 20
55lbs x 15
Last edited by Zorachus; 12182013 at 05:55 AM.
Been sick the past few days, so going to take it easy, do a 5/3/1 BBB  Deload routine for the next week.
Workout  A
Bench Press  Monday  122313
 Bench Press = 205lbs 1RM  40% x 5, 50% x 5, 60% x5
WARMUP = Bar x 5
WARMUP = 50lbs x 5
80lbs x 5
100lbs x 5
120lbs x 5
 Dumbbell Press = 50% @ 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 TBar Rows 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Tricep Pushdowns 3 x 10
60lbs x 10
60lbs x 10
60lbs x 10
Last edited by Zorachus; 12282013 at 08:02 AM.
Workout  B
Squat  Wednesday  122513
 Squats = 310lbs 1RM  40% x 5, 50% x 5, 60% x5
WARMUP = Bar x 5
WARMUP = 100lbs x 5
110lbs x 5
140lbs x 5
170lbs x 5
 Squat = 50% @ 5 x 10
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10
140lbs x 10
 Leg Curls 35lbs x @ 5 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Last edited by Zorachus; 12252013 at 09:59 AM.
Workout  C
OH Press  Friday  122713
 OH Press = 145lbs 1RM  40% x 5, 50% x 5, 60% x5
WARMUP = Bar x 5
WARMUP = 50lbs x 5
50lbs x 5
65lbs x 5
80lbs x 5
 Dumbbell Press = 50% @ 5 x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
 Upright Rows 5 x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
Chin ups 3 sets to Failure ( 7 reps )
BW X F
BW X F
BW X F
Last edited by Zorachus; 12282013 at 06:11 PM.
Workout  D
Deadlift  Sunday  122913
 Deadlift = 285lbs 1RM  40% x 5, 50% x 5, 60% x5
WARMUP = Bar x 5
WARMUP = 100lbs x 5
100lbs x 5
130lbs x 5
160lbs x 5
 Straight leg standing Deadlift = 5 x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
 Bent over rows @ 5 x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
New Big But Boring routine starting
Workout  A1
Bench Press  Monday  123113
 Bench Press = 210lbs 1RM  65% x 5, 75% x 5, 85% x5+
WARMUP = Bar x 5
WARMUP = 50lbs x 5
120lbs x 5
140lbs x 5
160lbs x 5+ ( did 7 )
 Dumbbell Press = 50% @ 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 TBar Rows 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Tricep Pushdowns 3 x 10
60lbs x 10
60lbs x 10
Last edited by Zorachus; 12312013 at 03:58 PM.
Workout  B1
Squat  Thursday  010214
 Squats = 320lbs 1RM  65% x 5, 75% x 5, 85% x5
WARMUP = Bar x 5
WARMUP = 100lbs x 5
190lbs x 5
210lbs x 5
245lbs x 5+ ( did 8 )
 Front Squat = 50% @ 5 x 10
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 10
 Leg Curls 35lbs x @ 5 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Last edited by Zorachus; 01032014 at 06:05 AM.
Workout  C1
OH Press  Sunday  010514
 OH Press = 150lbs 1RM  65% x 5, 75% x 5, 85% x5+
WARMUP = Bar x 5
WARMUP = 50lbs x 5
90lbs x 5
100lbs x 5
115lbs x 5+ ( did 7 )
 Dumbbell Press = 50% @ 5 x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
 Upright Rows 5 x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
Chin ups 3 sets to Failure ( 7 reps )
BW X F
BW X F
BW X F
Last edited by Zorachus; 01052014 at 12:22 PM.
Workout  D1
Deadlift  Tuesday  010714
 Deadlift = 295lbs 1RM  65% x 5, 75% x 5, 85% x5+
WARMUP = Bar x 5
WARMUP = 100lbs x 5
170lbs x 5
200lbs x 5
225lbs x 5+
 Straight leg standing Deadlift = 5 x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
 Bent over rows @ 5 x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
 Face Pulls
30lbs x 10
30lbs x 10
30lbs x 10
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