
That's a ton of volume on the deload, how's it 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
Journal
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
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
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
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
Doing 5 sets of stairs between each group of exercises, keeps the heart pumping, adds some cardio to the workout.
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
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; 07272012 at 07:34 AM.
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
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; 07312012 at 04:16 PM.
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.
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; 07312012 at 04:15 PM.
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; 08052012 at 10:50 AM.
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
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 Month3, kicking my butt.
What 5/3/1 routine, should I try next ?
Last edited by Zorachus; 08022012 at 09:56 AM.
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
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.
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; 08052012 at 10:50 AM.
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
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
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
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
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
Doing the heavy assistance at 60% and 70% is brutal, after already starting off with the main 5/3/1 sets first.
Bookmarks