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

  1. #26
    Senior Member GazzyG's Avatar
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    Enjoy the deload, bud, give those joints a rest!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
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  2. #27
    Senior Member Zorachus's Avatar
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    Quote Originally Posted by Cards View Post
    Ooh, deloads are awesome. I get one in two weeks, very excited. Everythings looking spot on in here!
    Do you recommend on DELOAD week, still doing 5 x10 accessories ? Or drop down to 4 x 10 ?
    Last edited by Zorachus; 06-08-2012 at 05:52 PM.

  3. #28
    Senior Member Zorachus's Avatar
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    Sunday -Deadlift
    06/10/12

    MONTH 1 = BBB
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - Deadlift - 1rep max is 255
    Bar x 5

    100lbs x 5
    115lbs x 5
    140lbs x 5

    - Squats - DELOAD = 4 x 10 @ 50%

    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10

    - Ab Wheel
    x 10
    x 10
    x 10
    x 10
    x 10

  4. #29
    Senior Member Zorachus's Avatar
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    Took few days off, got slight stomach illness, no energy for lifting, and this 4 days a week took a toll on me after one month, warn out. Back to start up Month 2 now, still a little low on energy, we see how this goes.
    Last edited by Zorachus; 06-14-2012 at 07:24 PM.

  5. #30
    Senior Member Zorachus's Avatar
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    Thursday - Military Press
    06/14/12

    MONTH 2 = BBB
    Wave1 - 70%x5, 80%x5, 90%x5

    - 5/3/1 OH Press - 1rep max is 160
    Bar x 5
    60lbs x 3 warmup @ 40%
    100lbs x 5
    115lbs x 5
    130lbs x 5

    - Bench Press; 5 x 10 @ 60% = Month 2
    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10

    - Lat Pulldown's 5 x 10 = Up weight 10lbs Month 2
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Curls 3 x 10 = Up weight 10lbs Month -2
    50lbs x 10
    50lbs x 10
    50lbs x 10
    Last edited by Zorachus; 06-16-2012 at 04:23 PM.

  6. #31
    Squat Heavy, Squat Often Cards's Avatar
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    hows the first day back after a deload feel?
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
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  7. #32
    Senior Member Zorachus's Avatar
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    Quote Originally Posted by Cards View Post
    hows the first day back after a deload feel?
    Now Month 2 being 60% assistance, and first day back lifting heavy again, and just being sick earlier in week. Yeah a swift hard kick in the nuts for sure.

    Doing 5 reps Military 130lbs was tough enough, with slow good form

    No way I can do this program and upping the assistance weight 10% heavier each month, and still do 5 x 10 reps/sets with good form. Month 3 is 70% assistance weight and still 5 x 10, now way, I will have a heart attack
    Last edited by Zorachus; 06-17-2012 at 10:38 AM.

  8. #33
    Senior Member Zorachus's Avatar
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    Sunday -Deadlift
    06/16/12

    MONTH 2 = BBB
    Wave1 - 70%x5, 80%x5, 90%x5

    - Deadlift - 1rep max is 265
    Bar x 5
    100lbs x 3 warmup @ 40%
    165lbs x 5
    190lbs x 5
    215lbs x 5

    - Squats 5 x 10 @ 60% = Month 2
    160lbs x 10
    160lbs x 10
    160lbs x 10
    160lbs x 10
    160lbs x 10

    - Ab Wheel
    x 10
    x 10
    x 10
    x 10
    x 10
    Last edited by Zorachus; 06-16-2012 at 03:55 PM.

  9. #34
    Senior Member Zorachus's Avatar
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    Monday -Bench Press
    06/18/12

    MONTH 2 = BBB
    Wave1 - 70%x5, 80%x5, 90%x5

    - 5/3/1 Bench Press - 1rep max is 225
    Bar x 5
    80lbs x 3 warmup @ 40%
    140lbs x 5
    160lbs x 5
    180lbs x 5

    - Military Barbell Press; 5 x 10 @ 60% = Month 2
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Dumbbell Rows; 5 x 10 = Up Weight 10lbs Month 2
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Tricep push downs; 3 x 10 @ 50% = Up Weight 10lbs Month 2
    55lbs x 10
    55lbs x 10
    55lbs x 10

  10. #35
    Senior Member GazzyG's Avatar
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    Good work, bud. Glad to see I'm not the only person getting his ass kicked by BBB, haha
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  11. #36
    Senior Member Zorachus's Avatar
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    Since moving the assistance weight up another 10% for Month 2, on the final couple of sets, 4th and 5th, I can't complete 10 in a row with slow good form, so going to an HTC-12 rep scheme, 6 in a row, then a pause for like 10 seconds or so, do 2 reps, and then wait a short bit, and do the final 2 reps.

    Is that ok ? Or cheating ?

  12. #37
    Senior Member GazzyG's Avatar
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    Nothing wrong with a pause, in my eyes, others may differ though.

    I read up on the 3 month challenge only the other night, in fact. Sounds so so tough.

    I'm only on normal BBB and I'm shaking by the end of the last set, haha.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  13. #38
    Senior Member Zorachus's Avatar
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    Wednesday -Squats
    06/20/12

    MONTH 2 = BBB
    Wave1 - 70%x5, 80%x5, 90%x5

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
    Bar x 5
    110lbs x 3 Warmup @ 40%
    190lbs x 5
    215lbs x 5
    245lbs x 5

    -Deadlift = 5 x 8 @ 60% = Month 2
    140lbs x 8
    140lbs x 8
    140lbs x 8
    140lbs x 8
    140lbs x 8

    - Hanging leg raise
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

  14. #39
    Senior Member Zorachus's Avatar
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    Thursday - Military Press
    06/21/12

    MONTH 2 = BBB
    Wave2 - 70%x3, 80%x3, 90%x3

    - 5/3/1 OH Press - 1rep max is 160
    Bar x 5
    60lbs x 3 warmup @ 40%
    100lbs x 3
    115lbs x 3
    130lbs x 3

    - Bench Press; 5 x 10 @ 60% = Month 2
    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10

    - Lat Pulldown's 5 x 10 = Up weight 10lbs Month 2
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Curls 3 x 10 = Up weight 10lbs Month -2
    50lbs x 10
    50lbs x 10
    50lbs x 10

  15. #40
    Squat Heavy, Squat Often Cards's Avatar
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    Looking great in here, trainings on point.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  16. #41
    Senior Member Zorachus's Avatar
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    Sunday -Deadlift
    06/24/12

    MONTH 2 = BBB
    Wave2 - 70%x3, 80%x3, 90%x3

    - Deadlift - 1rep max is 265
    Bar x 5
    100lbs x 3 warmup @ 40%
    165lbs x 3
    190lbs x 3
    215lbs x 3

    - Squats 5 x 10 @ 60% = Month 2
    160lbs x 10
    160lbs x 10
    160lbs x 10
    160lbs x 10
    160lbs x 10

    - Ab Wheel
    x 10
    x 10
    x 10
    x 10
    x 10

  17. #42
    Senior Member Zorachus's Avatar
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    Monday -Bench Press
    06/25/12

    MONTH 2 = BBB
    Wave2 - 70%x3, 80%x3, 90%x3

    - 5/3/1 Bench Press - 1rep max is 225
    Bar x 5
    80lbs x 3 warmup @ 40%
    140lbs x 3
    160lbs x 3
    180lbs x 3

    - Military Barbell Press; 5 x 10 @ 60% = Month 2
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Dumbbell Rows; 5 x 10 = Up Weight 10lbs Month 2
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Tricep push downs; 3 x 10 @ 50% = Up Weight 10lbs Month 2
    55lbs x 10
    55lbs x 10
    55lbs x 10

  18. #43
    Senior Member Zorachus's Avatar
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    Thursday - Military Press
    06/28/12

    MONTH 2 = BBB
    Wave3 - 75%x5, 85%x3, 95%x1

    - 5/3/1 OH Press - 1rep max is 160
    Bar x 5
    60lbs x 3 warmup @ 40%
    110lbs x 5
    120lbs x 3
    135lbs x 1

    - Bench Press; 5 x 10 @ 60% = Month 2
    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10

    - Lat Pulldown's 5 x 10 = Up weight 10lbs Month 2
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Curls 3 x 10 = Up weight 10lbs Month -2
    50lbs x 10
    50lbs x 10
    50lbs x 10
    Last edited by Zorachus; 07-03-2012 at 06:21 AM.

  19. #44
    Senior Member Zorachus's Avatar
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    Sunday -Deadlift
    07/01/12

    MONTH 2 = BBB
    Wave3 - 75%x5, 85%x3, 95%x1

    - Deadlift - 1rep max is 265
    Bar x 5
    100lbs x 3 warmup @ 40%
    180lbs x 5
    200lbs x 3
    225lbs x 1

    - Squats 5 x 10 @ 60% = Month 2
    160lbs x 10
    160lbs x 10
    160lbs x 10
    160lbs x 10
    160lbs x 10

    - Ab Wheel
    x 10
    x 10
    x 10
    x 10
    x 10
    Last edited by Zorachus; 07-03-2012 at 06:21 AM.

  20. #45
    Senior Member Zorachus's Avatar
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    One issue I am having, my right foot hurting on the bottom flat part. Seems doing Squats + Deadlifts now twice a week, taking a toll ? Hurts after I do Squats. Maybe a I need a pad under my feet ?

  21. #46
    Senior Member Zorachus's Avatar
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    Monday -Bench Press
    07/02/12

    MONTH 2 = BBB
    Wave3 - 75%x5, 85%x3, 95%x1

    - 5/3/1 Bench Press - 1rep max is 225
    Bar x 5
    80lbs x 3 warmup @ 40%
    150lbs x 5
    170lbs x 3
    195lbs x 1

    - Military Barbell Press; 5 x 10 @ 60% = Month 2
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Dumbbell Rows; 5 x 10 = Up Weight 10lbs Month 2
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Tricep push downs; 3 x 10 @ 50% = Up Weight 10lbs Month 2
    55lbs x 10
    55lbs x 10
    55lbs x 10
    Last edited by Zorachus; 07-03-2012 at 06:21 AM.

  22. #47
    Senior Member Zorachus's Avatar
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    That was a high volume ass kicker workout

  23. #48
    Senior Member Zorachus's Avatar
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    Wednesday -Squats
    07/04/12

    MONTH 2 = BBB
    Wave3 - 75%x5, 85%x3, 95%x1

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
    90lbs x 5 = warmup
    160lbs x 3 Warmup
    200lbs x 5
    230lbs x 3
    255lbs x 1

    -Deadlift = 5 x 8 @ 60% = Month 2
    140lbs x 8
    140lbs x 8
    140lbs x 8
    140lbs x 8
    140lbs x 8

    - Hanging leg raise
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 07-04-2012 at 10:24 AM.

  24. #49
    Senior Member Zorachus's Avatar
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    Thank God, DELOAD is next. Can I drop down all assistance lifts to 50% for the deload, or keep them high still ?

  25. #50
    Senior Member Zorachus's Avatar
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    Thursday - Military Press
    07/05/12

    MONTH 2 = BBB
    Wave DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 OH Press - 1rep max is 160
    Bar x 5
    60lbs x 5
    70lbs x 5
    85lbs x 5


    - Bench Press; 4 x 10 @ 50% = DELOAD
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10


    - Lat Pulldown's 4 x 10 = DELOAD
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10


    - Curls 3 x 10 = Up weight 10lbs Month -2
    50lbs x 10
    50lbs x 10
    50lbs x 10
    Last edited by Zorachus; 07-06-2012 at 03:09 PM.

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