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

  1. #51
    Squat Heavy, Squat Often Cards's Avatar
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    That's a ton of volume on the deload, how's it feel?
    H: 5'7" W:185
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  2. #52
    Senior Member Zorachus's Avatar
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    Quote Originally Posted by Cards View Post
    That's a ton of volume on the deload, how's it feel?
    Well assistance dropped down to 50% feels easy now LOL. I am dreading the 3rd month next week, 70% assistance

  3. #53
    Senior Member Zorachus's Avatar
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    Took like 10 days off, got super busy at work, add on some major stress, and just had zero energy or time to work out.

    Will start off again with a DELOAD week, get me back again, I am still drained and tired, both kids have been sick this past week, maybe I picked up something.

    Will do a week of deload, and then be ready for the monster Month 3

  4. #54
    Senior Member Zorachus's Avatar
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    Sunday -Bench Press
    07/15/12

    MONTH 2 = BBB
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 Bench Press - 1rep max is 225
    Bar x 5

    80lbs x 5
    100lbs x 5
    120lbs x 5

    - Military Barbell Press; 4 x 10 @ 50% = Month 2

    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Dumbbell Rows; 4 x 10 = Up Weight 10lbs Month 2

    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

  5. #55
    Senior Member Zorachus's Avatar
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    Monday -Deadlift
    07/16/12

    MONTH 2 = BBB
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5

    - Deadlift - 1rep max is 265
    Bar x 5

    100lbs x 5
    120lbs x 5
    145lbs x 5

    - Squats - DELOAD = 4 x 10 @ 50%

    135lbs x 10
    135lbs x 10
    135lbs x 10
    135lbs x 10

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

  6. #56
    Senior Member Zorachus's Avatar
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    Wednesday - Military Press
    07/18/12

    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

  7. #57
    Senior Member Zorachus's Avatar
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    Doing 5 sets of stairs between each group of exercises, keeps the heart pumping, adds some cardio to the workout.

  8. #58
    Senior Member Zorachus's Avatar
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    Thursday -Squats
    07/19/12

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

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
    90lbs x 5 = warmup

    110lbs x 5
    135lbs x 5
    160lbs x 5

    -Deadlift = DELOAD - 4 x 8 @ 50% = Month 2

    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8

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

  9. #59
    Senior Member Zorachus's Avatar
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    Monday -Bench Press
    07/23/12

    MONTH 3 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5

    - 5/3/1 Bench Press - 1rep max is 230
    Bar x 5
    85lbs x 3 warmup @ 40%
    135lbs x 5
    155lbs x 5
    175lbs x 5

    - Military Barbell Press; 5 x 10 @ 70% = Month 3
    75lbs x 10 @ 50%
    75lbs x 10 @ 50%
    90lbs x 10 @ 60%
    90lbs x 10 @ 60%
    105lbs x 6+2+2 @ 70%

    - 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
    65lbs x 10
    65lbs x 10
    65lbs x 10
    Last edited by Zorachus; 07-27-2012 at 07:34 AM.

  10. #60
    Senior Member Zorachus's Avatar
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    Just starting the 3rd month, no way I can do 5 sets of 10 at 70% my 1RM. I just tried that, and by end of that 2nd set at 70% I am struggling and dying. Pushing 25% heavier weight for Assistance is a ton of fucking work, and near impossible for me, without having heart attack

  11. #61
    Senior Member Zorachus's Avatar
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    Thursday - Military Press
    07/26/12

    MONTH 3 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5

    - 5/3/1 OH Press - 1rep max is 165
    Bar x 5
    60lbs x 3 warmup @ 40%
    95lbs x 5
    110lbs x 5
    125lbs x 5

    - Bench Press; 5 x 10
    85lbs x 10 @ 40%
    105lbs x 10 @ 50%
    125lbs x 10 @ 60%
    145lbs x 6+2+2 @ 70%

    - Lat Pulldown's 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Curls 3 x 10
    20lbs x 10
    25lbs x 10
    30lbs x 10
    Last edited by Zorachus; 07-31-2012 at 04:16 PM.

  12. #62
    Senior Member Zorachus's Avatar
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    I am open to advice, what 5/3/1 routine should I try next ? I will be done with this 3 month program in a couple of weeks.

  13. #63
    Senior Member Zorachus's Avatar
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    Sunday -Deadlift
    07/29/12

    MONTH 3 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5

    - Deadlift - 1rep max is 270
    Bar x 5
    100lbs x 3 warmup @ 40%
    160lbs x 5
    180lbs x 5
    205lbs x 5

    - Squats 5 x 10
    105lbs x 10 @ 40%
    135lbs x 10 @ 50%
    160lbs x 10 @ 60%
    190lbs x 10 @ 70%

    - Ab Wheel
    x 10
    x 10
    x 10
    x 10
    x 10
    Last edited by Zorachus; 07-31-2012 at 04:15 PM.

  14. #64
    Senior Member Zorachus's Avatar
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    Monday -Bench Press
    07/30/12

    MONTH 3 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5

    - 5/3/1 Bench Press - 1rep max is 230
    Bar x 5
    85lbs x 3 warmup @ 40%
    135lbs x 5
    155lbs x 5
    175lbs x 5

    - Military Barbell Press; 5 x 10
    60lbs x 10 @ 40%
    75lbs x 10 @ 50%
    90lbs x 10 @ 60%
    105lbs x 6+2+2 @ 70%

    - Dumbbell Rows; 5 x 10 @ 50%
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Tricep push downs; 3 x 10 @ 50%
    65lbs x 10
    65lbs x 10
    65lbs x 10
    Last edited by Zorachus; 08-05-2012 at 10:50 AM.

  15. #65
    fat submariner
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    solid stuff in here Zorachus, well done!

    how have you found it overall? have you seen noticeable gains in size and strength?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  16. #66
    Senior Member Zorachus's Avatar
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    Quote Originally Posted by macdaknife View Post
    solid stuff in here Zorachus, well done!

    how have you found it overall? have you seen noticeable gains in size and strength?
    I like this program, but I don't think I am eating enough to keep up with it. After the first month I actually lost a few pounds, but my body looks a bit bulkier more built. And now into the 3rd month have lost another few lbs. I need to eat a lot more than normal on this routine.

    I used to always work out just 3 days per week, this program has me working out 4 days a week, so maybe that extra day is doing it's toll on my body ? Every 3 or 4 weeks I am totally wiped out too, this is a ball buster routine, especially Months 2, and definitely Month-3, kicking my butt.

    What 5/3/1 routine, should I try next ?
    Last edited by Zorachus; 08-02-2012 at 09:56 AM.

  17. #67
    fat submariner
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    Quote Originally Posted by Zorachus View Post
    I like this program, but I don't think I am eating enough to keep up with it. After the first month I actually lost a few pounds, but my body looks a bit bulkier more built. And now into the 3rd month have lost another few lbs. I need to eat a lot more than normal on this routine.

    I used to always work out just 3 days per week, this program has me working out 4 days a week, so maybe that extra day is doing it's toll on my body ? Every 3 or 4 weeks I am totally wiped out too, this is a ball buster routine, especially Months 2, and definitely Month-3, kicking my butt.

    What 5/3/1 routine, should I try next ?
    haha, I know what you mean... I did the 'backside of the arms' routine featured on here about a year or more ago. ended up doing 7 workouts a week and I was fragged!

    couldn't advise you on next routine buddy... I've only just started a 5/3/1 routine myself but I've cheated and used an App I downloaded for my Android phone so I'll leave that to the more experienced guys on here!

    very interested in how you got on with this though... you seem to have been very consistent throughout.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #68
    Senior Member Zorachus's Avatar
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    Quote Originally Posted by macdaknife View Post
    haha, I know what you mean... I did the 'backside of the arms' routine featured on here about a year or more ago. ended up doing 7 workouts a week and I was fragged!

    couldn't advise you on next routine buddy... I've only just started a 5/3/1 routine myself but I've cheated and used an App I downloaded for my Android phone so I'll leave that to the more experienced guys on here!

    very interested in how you got on with this though... you seem to have been very consistent throughout.
    Thanks for the kind words. This Month 3 is [H]ardcore, and I am cheating on it a bit, the book says 5 sets of 10 reps each at 70% your 1RM sorry just no way I can do 5 straights sets at 70% my max, I tried that the first week, no frigging way, I was lucky to do 2 sets like that before absolutely dying by the 6th or 7th rep each set.

    Today is another workout again, and I am actually a little apprehensive on doing it, need to muster up the energy, more in my mind, to get through it now.

  19. #69
    Senior Member Zorachus's Avatar
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    Wednesday -Squats
    08/01/12

    MONTH 3 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
    110lbs x 5 = warmup
    180lbs x 5
    210lbs x 5
    240lbs x 5

    -Deadlift = 5 x 8
    100lbs x 8 @ 40%
    120lbs x 8 @ 50%
    145lbs x 8 @ 60%
    170lbs x 8 @ 70%

    - Hanging leg raise
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 08-05-2012 at 10:50 AM.

  20. #70
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    Keep up the hard work!

    I'm interested in hearing about your starting maxes compared with your maxes in a couple weeks. I've never tried 5/3/1 and like the idea of using percentages of maxes but always thought there was too much volume and too many deload weeks with the program.
    "There is no reason to be alive if you can't do deadlift!"
    - Jón Páll Sigmarsson, World's Strongest Man Champion (1984, 1986, 1988, 1990)

    5'7", 200lbs

    Gym / Competition Lifts - all unequipped
    435lbs / 413.3lbs
    325lbs / 286.6lbs
    565lbs / 551.1lbs
    Federations Lifted In: PRIDE Powerlifting (now defunct), AAPF/AWPC, USAPL, WABDL

  21. #71
    Senior Member Zorachus's Avatar
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    Sunday - Military Press
    08/05/12

    MONTH 3 = BBB
    Wave2 - 70%x3, 80%x3, 90%x3

    - 5/3/1 OH Press - 1rep max is 165
    Bar x 5
    60lbs x 5 warmup @ 40%
    105lbs x 3
    120lbs x 3
    135lbs x 3

    - Bench Press; 5 x 10
    85lbs x 10 @ 40%
    105lbs x 10 @ 50%
    125lbs x 10 @ 60%
    145lbs x 6+2+2 @ 70%

    - Lat Pulldown's 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Curls 3 x 10
    20lbs x 10
    25lbs x 10
    30lbs x 10

  22. #72
    Senior Member Zorachus's Avatar
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    Tuesday -Deadlift
    08/07/12

    MONTH 3 = BBB
    Wave2 - 70%x3, 80%x3, 90%x3

    - Deadlift - 1rep max is 270
    Bar x 5
    100lbs x 5 warmup @ 40%
    170lbs x 3
    195lbs x 3
    220lbs x 3

    - Squats 5 x 10
    105lbs x 10 @ 40%
    135lbs x 10 @ 50%
    135lbs x 10 @ 50%
    160lbs x 10 @ 60%
    190lbs x 10 @ 70%

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

  23. #73
    fat submariner
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    Quote Originally Posted by Zorachus View Post
    Today is another workout again, and I am actually a little apprehensive on doing it, need to muster up the energy, more in my mind, to get through it now.
    Well, you mustered up the energy and got to it... well done buddy!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #74
    Senior Member Zorachus's Avatar
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    Thursday -Bench Press
    08/09/12

    MONTH 3 = BBB
    Wave2 - 70%x3, 80%x3, 90%x3

    - 5/3/1 Bench Press - 1rep max is 230
    Bar x 5
    85lbs x 5 warmup @ 40%
    145lbs x 3
    165lbs x 3
    185lbs x 3

    - Military Barbell Press; 5 x 10
    60lbs x 10 @ 40%
    75lbs x 10 @ 50%
    75lbs x 10 @ 50%
    90lbs x 10 @ 60%
    105lbs x 6+2+2 @ 70%

    - Dumbbell Rows; 5 x 10 @ 50%
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Tricep push downs; 3 x 10 @ 50%
    65lbs x 10
    65lbs x 10
    65lbs x 10

  25. #75
    Senior Member Zorachus's Avatar
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    Doing the heavy assistance at 60% and 70% is brutal, after already starting off with the main 5/3/1 sets first.

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