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

  1. #126
    Senior Member Zorachus's Avatar
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    Thursday -Workout D = Legs
    12/06/12

    MONTH 3 = Bodybuilder Assistance
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 325
    120lbs x 5 = WARMUP
    205lbs x 3
    235lbs x 3
    265lbs x 3+ ( did 6 )

    -Leg Curls 5 x 15 = Up Weight Month 3
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15

    -Leg Extensions 4 x 12 = Up weight Month 3
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12

    - Ab Wheel 4 x 12
    Last edited by Zorachus; 12-06-2012 at 04:54 PM.

  2. #127
    Senior Member Zorachus's Avatar
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    Saturday - Workout A = Shoulders
    12/08/12

    MONTH 3 = Bodybuilder Assistance
    Wave3 - 75%x5, 85%x3, 95%x1+

    - 5/3/1 OH Press - 1rep max is 165
    Bar x 5
    60lbs x 5 = WARMUP
    110lbs x 5
    125lbs x 3
    140lbs x 1+ ( did 3 )

    - Dumbbell Military Press = 4 x 12 @ 50%
    75lbs x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12

    - Side Laterals = 4 x 12 up weight each month
    15lbs x 12
    15lbs x 12
    15lbs x 12
    15lbs x 12

    - Barbell Curls = 4 x 12 up weight each month
    50lbs x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
    Last edited by Zorachus; 12-10-2012 at 04:50 PM.

  3. #128
    Senior Member Zorachus's Avatar
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    Monday -Workout B = Back
    12/10/12

    MONTH 3 = Bodybuilder Assistance
    Wave3 - 75%x5, 85%x3, 95%x1+

    - 5/3/1 Deadlift - 1rep max is 285
    Bar x 5
    100lbs
    190lbs x 5
    220lbs x 3
    245lbs x 1+

    - Bent Over Rows - Up weight Month 3 ( 40lb dumbbells )
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12

    - Lat Pulldowns - Up weight Month 3
    95lbs x 10
    95lbs x 10
    95lbs x 10
    95lbs x 10

    - Pull Up's
    4 x Failure

  4. #129
    Senior Member Zorachus's Avatar
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    Needed to get back to BBB "Big.But.Boring" again, my favorite 5/3/1 routine.
    Last edited by Zorachus; 12-13-2012 at 07:57 PM.

  5. #130
    Senior Member Zorachus's Avatar
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    Thursday -Workout A = Chest
    12/13/12

    MONTH 1 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Bench Press - 1rep max is 210
    Bar x 5
    100lbs x 5 WARMUP
    130lbs x 5
    150lbs x 5
    170lbs x 5+ ( did 11 )

    - Military/OH Press 5 x 10 @ 50%
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Dumbbell Rows
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Curls dumbbells
    25lbs x 10
    25lbs x 10
    25lbs x 10
    Last edited by Zorachus; 12-18-2012 at 11:08 PM.

  6. #131
    Senior Member Zorachus's Avatar
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    Saturday - Squats -Workout B = Legs
    12/15/12

    MONTH 1 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 295
    100lbs x 5 = WARMUP
    175lbs x 5
    200lbs x 5
    225lbs x 5+ ( did 8 )

    - Deadlift 5 x 8 @ 50%
    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8

    -Leg Curls 5 x 10 = Up Weight Month 3
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    Last edited by Zorachus; 12-18-2012 at 08:04 PM.

  7. #132
    fat submariner
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    bench seems to be coming along nicely Zorachus.

    did you not get on with the Wendler BB 5/3/1?
    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

  8. #133
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    12/18/12

    MONTH 1 = BB
    Wave1 - 65%x5, 87%x5, 95%x5+

    - 5/3/1 OH Press - 1rep max is 150
    Bar x 5
    50lbs x 5 = WARMUP
    90lbs x 5
    100lbs x 5
    115lbs x 5+ ( did 7 )

    - Dumbbell Bench Press = 5 x 10 @ 50%
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Chinup's 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    - Tricep pushdowns
    50lbs x 10
    50lbs x 10
    50lbs x 10
    Last edited by Zorachus; 12-18-2012 at 08:04 PM.

  9. #134
    Senior Member Zorachus's Avatar
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    Thursday -Workout D = Back
    12/20/12

    MONTH 1 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Deadlift - 1rep max is 260
    Bar x 5
    100lbs
    150lbs x 5
    180lbs x 5
    200lbs x 5+ ( did 8 )

    - Squats 5 x 10 @ 50%
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10

    - Weighted Sit-Up's 5 x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    Last edited by Zorachus; 12-22-2012 at 11:04 AM.

  10. #135
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    12/22/12

    MONTH 1 = BBB
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Bench Press - 1rep max is 210
    Bar x 5
    100lbs x 5 WARMUP
    140lbs x 3
    150lbs x 3
    170lbs x 3+ ( did 5 )

    - Military/OH Press 5 x 10 @ 50%
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 2
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Curls dumbbells = Up Weight Month 2
    20lbs x 10
    20lbs x 10
    20lbs x 10
    Last edited by Zorachus; 12-22-2012 at 11:24 AM.

  11. #136
    Senior Member Zorachus's Avatar
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    I was really sick the last few weeks, with Influenza Type - A, it knocked my butt out for long time.

    Back to easy DELOAD workout at first, get back in swing of it.

  12. #137
    Senior Member Zorachus's Avatar
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    Thursday -Workout A = Chest
    01/10/13

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

    - 5/3/1 Bench Press - 1rep max is 210
    Bar x 5

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

    - DELOAD Military/OH Press 4 x 10 @ 40%
    55lbs x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10


    - Dumbbell Rows 4 x 10 = Up weight Month 2
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10


    - Curls dumbbells = Up Weight Month 2
    20lbs x 10
    20lbs x 10
    20lbs x 10

  13. #138
    Senior Member Zorachus's Avatar
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    Saturday - Squats -Workout B = Legs
    01/12/13

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

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 295

    110lbs x 5
    130lbs x 5
    160lbs x 5

    - DELOAD Deadlift 4 x 8 @ 50%
    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8

    -Leg Curls 5 x 10 = Up Weight Month 3
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

  14. #139
    Senior Member Zorachus's Avatar
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    Monday - Workout C = Shoulders
    01/14/13

    MONTH 1 = BB
    DELOAD - 40%x5, 50%x5, 60%x5

    - 5/3/1 OH Press - 1rep max is 150
    Bar x 5

    55lbs x 5
    70lbs x 5
    80lbs x 5

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

    - Chinup's 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    - Tricep pushdowns
    50lbs x 10
    50lbs x 10
    50lbs x 10

  15. #140
    Senior Member Zorachus's Avatar
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    Thursday -Workout D = Back
    01/17/13

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

    - 5/3/1 Deadlift - 1rep max is 260
    Bar x 5

    100lbs x 5
    120lbs x 5
    140lbs x 5

    - Squats DELOAD 4 x 10 @ 40%
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Weighted Sit-Up's 5 x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

  16. #141
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    01/19/13

    MONTH 1 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Bench Press - 1rep max is 210
    Bar x 5
    100lbs x 5 WARMUP
    130lbs x 5
    150lbs x 5
    170lbs x 5+ ( did 11 )

    - Military/OH Press 5 x 10 @ 50%
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Dumbbell Rows
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Curls dumbbells
    25lbs x 10
    25lbs x 10
    25lbs x 10

  17. #142
    Senior Member Zorachus's Avatar
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    Monday - Squats -Workout B = Legs
    01/22/13

    MONTH 1 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
    100lbs x 5 = WARMUP
    170lbs x 5
    200lbs x 5
    220lbs x 5+ ( did 13 )

    - Deadlift 5 x 8 @ 50%
    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8

    - Leg Curls
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    Last edited by Zorachus; 01-22-2013 at 07:58 AM.

  18. #143
    Senior Member Zorachus's Avatar
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    Thursday - Workout C = Shoulders
    01/24/13

    MONTH 1 = BB
    Wave1 - 65%x5, 87%x5, 95%x5+

    - 5/3/1 OH Press - 1rep max is 150
    Bar x 5
    50lbs x 5 = WARMUP
    90lbs x 5
    100lbs x 5
    115lbs x 5+ ( did 6 )

    - Dumbbell Bench Press = 5 x 10 @ 50%
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Chinup's 5 x 10 (5x5)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    - Tricep pushdowns
    50lbs x 10
    50lbs x 10
    50lbs x 10
    Last edited by Zorachus; 01-24-2013 at 05:50 PM.

  19. #144
    Senior Member Zorachus's Avatar
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    Saturday -Workout D = Back
    01/26/13

    MONTH 1 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Deadlift - 1rep max is 260
    Bar x 5
    100lbs
    150lbs x 5
    180lbs x 5
    200lbs x 5+ ( did 8 )

    - Squats 5 x 10 @ 50%
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10

    - Weighted Sit-Up's 5 x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

  20. #145
    Senior Member Zorachus's Avatar
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    Monday -Workout A = Chest
    13/28/13

    MONTH 1 = BBB
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Bench Press - 1rep max is 210
    Bar x 5
    100lbs x 5 WARMUP
    140lbs x 3
    150lbs x 3
    170lbs x 3+ ( did 5 )

    - Military/OH Press 5 x 10 @ 50%
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 2
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Curls dumbbells = Up Weight Month 2
    20lbs x 10
    20lbs x 10
    20lbs x 10

  21. #146
    Senior Member Zorachus's Avatar
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    Sunday - Squats -Workout B = Legs
    02/03/13

    MONTH 1 = BBB
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
    100lbs x 5 = WARMUP
    180lbs x 3
    210lbs x 3
    230lbs x 3+ ( did 10 )

    - Deadlift 5 x 8 @ 50%
    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8

    - Leg Curls
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    Last edited by Zorachus; 02-03-2013 at 04:30 PM.

  22. #147
    Senior Member Zorachus's Avatar
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    Monday - Workout C = Shoulders
    02/04/13

    MONTH 1 = BB
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 OH Press - 1rep max is 150
    Bar x 5
    50lbs x 5 = WARMUP
    95lbs x 3
    110lbs x 3
    120lbs x 3+ ( did 6 )

    - Dumbbell Bench Press = 5 x 10 @ 50%
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Chinup's 5 x 10 (5x5)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    - Tricep pushdowns
    50lbs x 10
    50lbs x 10
    50lbs x 10
    Last edited by Zorachus; 02-04-2013 at 09:15 PM.

  23. #148
    Senior Member Zorachus's Avatar
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    Wednesday -Workout D = Back
    02/06/13

    MONTH 1 = BBB
    Wave2 - 70%x3, 80%x3, 90%x3+

    - 5/3/1 Deadlift - 1rep max is 260
    Bar x 5
    100lbs
    160lbs x 3
    190lbs x 3
    210lbs x 3+

    - Squats 5 x 10 @ 50%
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10

    - Weighted Sit-Up's 5 x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    Last edited by Zorachus; 02-06-2013 at 06:26 PM.

  24. #149
    Senior Member Zorachus's Avatar
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    Friday -Workout A = Chest
    02/08/13

    MONTH 1 = BBB
    Wave3 - 75%x5, 85%x3, 95%x1+

    - 5/3/1 Bench Press - 1rep max is 210
    Bar x 5
    100lbs x 5 WARMUP
    140lbs x 5
    160lbs x 3
    180lbs x 1+

    - Military/OH Press 5 x 10 @ 50%
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 2
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Curls dumbbells = Up Weight Month 2
    20lbs x 10
    20lbs x 10
    20lbs x 10

  25. #150
    Senior Member Zorachus's Avatar
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    Sunday - Squats -Workout B = Legs
    02/10/13

    MONTH 1 = BBB
    Wave2 - 75%x5, 85%x3, 95%x1+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
    100lbs x 5 = WARMUP
    190lbs x 5
    220lbs x 3
    250lbs x 1+ ( did 6 )

    - Deadlift 5 x 8 @ 50%
    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8

    - Leg Curls
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    Last edited by Zorachus; 02-10-2013 at 09:52 AM.

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