
Workout  D3
Deadlift  Tuesday  030414
 Deadlift = 305lbs 1RM  75% x 5, 85% x 3, 95% x 1+
WARMUP = Bar x 5
WARMUP = 100lbs x 3
WARMUP = 150lbs x 3
200lbs x 5
230lbs x 3
260lbs x 1+ ( did 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
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
 Face Pulls
35lbs x 10
35lbs x 10
35lbs x 10
Last edited by Zorachus; 03042014 at 06:05 AM.
Workout  A4  DELOAD
Bench Press  Thursday  030614
Month 2
 Bench Press = 215lbs 1RM  DELOAD  40% x 5, 50% x 5, 60% x5
WARMUP = Bar x 3
WARMUP = 50lbs x 3
WARMUP = 100lbs x 3
80lbs x 5
100lbs x 5
120lbs x 5
 Dumbbell Press = 50% @ 5 x 10 ( 4 seconds slow down )
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 TBar Rows 5 x 10 ( 4 seconds slow down )
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
 Dips 3 x 10 ( 4 seconds slow down )
BW x 10
BW x 10
BW x 10
Workout  B4  DELOAD
Squats  Saturday  030814
Month 2
 Squats = 330lbs 1RM  DELOAD  40% x 5, 50% x 5, 60% x 5
WARMUP = Bar x 3
WARMUP = 100lbs x 3
WARMUP = 150lbs x 3
120lbs x 5
150lbs x 5
180lbs x 5
 Front Squat = 50% @ 5 x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
 Leg Curls 35lbs x @ 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Last edited by Zorachus; 03082014 at 07:49 AM.
Workout  C4  DELOAD
OH Press  Saturday  03  10 14
Month 2
 OH Press = 155lbs 1RM  DELOAD  40% x 5, 50% x 5, 60% x 5
WARMUP = Bar x 3
WARMUP = 50lbs x 3
60lbs x 5
70lbs x 5
80lbs x 5
 Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
 Upright Rows 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Chin ups 3 sets to Failure ( 7 reps )
BW X 8
BW X 7
BW X 56
Beyond 5/3/1 Program 1.2
Extreme Training Demands Extreme Results
http://www.tnation.com/workouts/beyond531program12
Month 1
Week 1.1  Sunday 031614
SQUATS
 Squats  315lbs = TM @ 70% x 3 80% x 3 90% x 3
WARMUP = 90lbs x 5
WARMUP = 140lbs x 5
200lbs x 3
225lbs x 3
255lbs x 3+ ( did 10 )
 Bench Press  205lbs = TM  7 sets x 5 @ 75% (60 sec. rest b/t sets)
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
 Chin ups = 5 sets x 5 reps
5 x BW
5 x BW
5 x BW
5 x BW
5 x BW
 Tricep Pushdown = 100 Total Reps
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
Last edited by Zorachus; 03232014 at 09:01 AM.
Month 1
Week 1.2  Tuesday 031814
DEADLIFT
 DEADLIFT  300lbs = TM @ 70% x 3 80% x 3 90% x 3
WARMUP = 100lbs x 5
WARMUP = 150lbs x 5
170lbs x 3
200lbs x 3
220lbs x 3+ ( did 5 )
 OH Press  145lbs = TM  7 sets x 5 @ 75% (60 sec. rest b/t sets)
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
 Hammer Dumbbell Curls = 5 sets x 10 reps
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull = 100 Total reps
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
Last edited by Zorachus; 03232014 at 09:02 AM.
Month 1
Week 1.3  Thursday 032014
BENCH PRESS
 Squats  315lbs = TM  7 sets x 5 @ 75% (60 sec. rest b/t sets)
WARMUP = 90lbs x 5
WARMUP = 140lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
 Bench Press  205lbs = TM  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 )
 Chin ups = 5 sets x 5 reps
5 x BW
5 x BW
5 x BW
5 x BW
5 x BW
 Tricep Pushdown = 100 Total Reps
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
Last edited by Zorachus; 03242014 at 05:51 AM.
Month 1
Week 2  Monday 032414
OH PRESS
 DEADLIFT  300lbs = TM @ 7 sets x 3 @ 75% (60 sec. rest b/t sets)
WARMUP = 100lbs x 5
WARMUP = 150lbs x 5
200lbs x 3
200lbs x 3
200lbs x 3
200lbs x 3
200lbs x 3
 OH Press  145lbs = TM @ 70% x 3 80% x 3 90% x 3
Bar x 5 = WARMUP
50lbs x 5 = WARMUP
90lbs x 3
105lbs x 3
120lbs x 3+ ( did 5 )
 Barbell Curls = 5 sets x 10 reps
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull = 100 Total reps
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
Last edited by Zorachus; 03252014 at 08:47 PM.
Month 1
Week 2  Wednesday 032614
SQUATS
 Squats  315lbs = TM @ 65% x 5 75% x 5 85% x 5+
WARMUP = 90lbs x 5
WARMUP = 140lbs x 5
180lbs x 5
210lbs x 5
240lbs x 5+ ( did 10 )
 Bench Press  205lbs = TM  7 sets x 5 @ 75% (60 sec. rest b/t sets)
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
 Chin ups = 5 sets x 5 reps
5 x BW
5 x BW
5 x BW
5 x BW
5 x BW
 Tricep Pushdown = 100 Total Reps
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
Last edited by Zorachus; 03262014 at 05:43 AM.
Month 1
Week 2  Friday 032814
DEADLIFT
 DEADLIFT  300lbs = TM @ 65% x 5 75% x 5 85% x 5+ TM x PR*
WARMUP = 100lbs x 5
WARMUP = 150lbs x 5
175lbs x 3
200lbs x 3
230lbs x 3+ ( did 5 )
 OH Press  145lbs = TM  7 sets x 5 @ 75% (60 sec. rest b/t sets)
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
 Hammer Dumbbell Curls = 5 sets x 10 reps
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull = 100 Total reps
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
Last edited by Zorachus; 03302014 at 07:51 AM.
Walk 2 miles
5 sets of 10 sprints carrying 25lbs
Month 1
Week 3  Monday 033114
BENCH PRESS
 Bench Press  205lbs = TM  65% x 5 75% x 5 85% x 5 TM x PR*
WARMUP = 50lbs x 5
WARMUP = 100lbs x 5
120lbs x 5
140lbs x 5
155lbs x 5+ ( did 7 )
 Squats  315lbs = TM  7 sets x 5 @ 75% (60 sec. rest b/t sets)
WARMUP = 90lbs x 5
WARMUP = 140lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
 Chin ups = 5 sets x 5 reps
5 x BW
5 x BW
5 x BW
5 x BW
5 x BW
 Tricep Pushdown = 100 Total Reps
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
Last edited by Zorachus; 03312014 at 05:39 AM.
Month 1
Week 3  Wednesday 040214
OH PRESS
 OH Press  145lbs = TM @ 65% x 5 75% x 5 85% x 5+
Bar x 5 = WARMUP
50lbs x 5 = WARMUP
80lbs x 5
100lbs x 5
110lbs x 5+ ( did 8 )
 DEADLIFT  300lbs = TM @ 7 sets x 3 @ 75% (60 sec. rest b/t sets)
WARMUP = 100lbs x 5
WARMUP = 150lbs x 5
200lbs x 3
200lbs x 3
200lbs x 3
200lbs x 3
200lbs x 3
 Barbell Curls = 5 sets x 10 reps
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull = 100 Total reps
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
Last edited by Zorachus; 04022014 at 05:52 AM.
Month 1
Week 3  Friday 040414
SQUATS
 Squats  315lbs = TM @ 75% x 5 85% x 3 95% x 1+
WARMUP = 90lbs x 5
WARMUP = 140lbs x 5
210lbs x 5
240lbs x 3
270lbs x 1+ ( did 8 )
 Bench Press  205lbs = TM  7 sets x 5 @ 75% (60 sec. rest b/t sets)
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
 Chin ups = 5 sets x 5 reps
5 x BW
5 x BW
5 x BW
5 x BW
5 x BW
 Tricep Pushdown = 100 Total Reps
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
Last edited by Zorachus; 04042014 at 05:55 AM.
Month 1
Week 4  Monday 040714
DEADLIFT
 DEADLIFT  300lbs = TM @ 75% x 5, 85% x 3, 95% x 1+
WARMUP = 100lbs x 5
WARMUP = 150lbs x 5
200lbs x 5
230lbs x 3
255lbs x 1+ ( did 3 )
 OH Press  145lbs = TM  7 sets x 5 @ 75% (60 sec. rest b/t sets)
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
75lbs x 5
55lbs x 5
 Hammer Dumbbell Curls = 5 sets x 10 reps
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull = 100 Total reps
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
Last edited by Zorachus; 04072014 at 05:49 AM.
Month 1
Week 4  Wednesday 040914
BENCH PRESS
 Bench Press  205lbs = TM  75% x 5, 85% x 3, 95% x 1+
WARMUP = 50lbs x 5
WARMUP = 100lbs x 5
140lbs x 5
155lbs x 3
175lbs x 1+ ( did 2 )
 Squats  315lbs = TM  7 sets x 5 @ 75% (60 sec. rest b/t sets)
WARMUP = 90lbs x 5
WARMUP = 140lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
210lbs x 5
 Chin ups = 5 sets x 5 reps
5 x BW
5 x BW
5 x BW
5 x BW
5 x BW
 Tricep Pushdown = 100 Total Reps
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
Last edited by Zorachus; 04092014 at 05:45 AM.
Month 1
Week 4  Friday 041114
OH PRESS
 OH Press  145lbs = TM @ 75% x 5, 85% x 3, 95% x 1+
Bar x 5 = WARMUP
50lbs x 5 = WARMUP
95lbs x 5
110lbs x 3
125lbs x 1+ ( did 4 )
 DEADLIFT  300lbs = TM @ 7 sets x 3 @ 75% (60 sec. rest b/t sets)
WARMUP = 100lbs x 5
WARMUP = 150lbs x 5
200lbs x 3
200lbs x 3
200lbs x 3
200lbs x 3
200lbs x 3
 Barbell Curls = 5 sets x 10 reps
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull = 100 Total reps
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
30lbs x 20
Last edited by Zorachus; 04112014 at 05:44 AM.
Going to try a brand new workout, take a break from the 5/3/1
http://www.aworkoutroutine.com/them...rkoutroutine/
Upper Body A
Monday  041414
Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up
 Bench Press
3 sets of 68 reps.
120lbs x 8
120lbs x 8
120lbs x 8
23 minutes rest between sets.
 Rows
3 sets of 68 reps.
50lbs x 8
50lbs x 8
50lbs x 8
23 minutes rest between sets.
 Incline Dumbbell Press
3 sets of 810 reps.
40lbs x 8
40lbs x 8
40lbs x 8
12 minutes rest between sets.
 Lat PullDowns
3 sets of 810 reps.
70lbs x 10
70lbs x 10
70lbs x 10
12 minutes rest between sets.
 Lateral Raises
2 sets of 1012 reps.
10lbs x 12
10lbs x 12
1 minute rest between sets.
 Triceps PressDowns
2 sets of 1012 reps.
50lbs x 12
50lbs x 12
1 minute rest between sets.
 Dumbbell Curls
2 sets of 1012 reps.
20lbs x 12
20lbs x 12
1 minute rest between sets.
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