Page 7 of 15 FirstFirst ... 56789 ... LastLast
Results 151 to 175 of 371

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

  1. #151
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Tuesday - Workout C = Shoulders
    02/12/13

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

    - 5/3/1 OH Press - 1rep max is 150
    Bar x 5
    50lbs x 5 = WARMUP
    100lbs x 5
    115lbs x 3
    130lbs x 1+ ( did 2 )

    - 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; 02-14-2013 at 03:35 PM.

  2. #152
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Thursday -Workout D = Back
    02/14/13

    MONTH 1 = BBB
    Wave3 - 75%5, 85%x3, 95%x1+

    - 5/3/1 Deadlift - 1rep max is 260
    Bar x 5
    100lbs
    175lbs x 5
    200lbs x 3
    220lbs x 1+ ( did 2 )

    - 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; 02-14-2013 at 03:59 PM.

  3. #153
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Sunday -Workout A = Chest
    02/17/13

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

    - 5/3/1 Bench Press - 1rep max is 190
    Bar x 5
    100lbs x 5 WARMUP
    110lbs x 5
    130lbs x 5
    150lbs x 5+ ( did 8 )

    - Military/OH Press 5 x 10 @ 50%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 3
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    Last edited by Zorachus; 02-17-2013 at 09:44 AM.

  4. #154
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Wednesday - Squats -Workout B = Legs
    02/20/13

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

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 260
    100lbs x 5 = WARMUP
    150lbs x 5
    175lbs x 5
    200lbs x 5+ ( did 10 )

    - Deadlift 5 x 8 @ 50%
    105lbs x 8
    105lbs x 8
    105lbs x 8
    105lbs x 8
    105lbs x 8

    - Leg Curls
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    Last edited by Zorachus; 02-20-2013 at 07:39 AM.

  5. #155
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Friday - Workout C = Shoulders
    02/22/13

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

    - 5/3/1 OH Press - 1rep max is 135
    Bar x 5
    50lbs x 5 = WARMUP
    80lbs x 5
    90lbs x 5
    105lbs x 5+ ( did 8 )

    - Dumbbell Bench Press = 5 x 10 @ 50%
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Chinup's 5 x 10 (5x5)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 02-24-2013 at 09:21 AM.

  6. #156
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Sunday -Workout D = Back
    02/24/13

    MONTH 1 = BBB
    Wave1 - 65%5, 75%x5, 85%x5+

    - 5/3/1 Deadlift - 1rep max is 230
    Bar x 5
    100lbs
    135lbs x 5
    155lbs x 5
    175lbs x 5+ ( did 8 )

    - Squats 5 x 10 @ 50%
    115lbs x 10
    115lbs x 10
    115lbs x 10
    115lbs x 10
    115lbs 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; 02-24-2013 at 10:21 AM.

  7. #157
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Wednesday -Workout A = Chest
    02/27/13

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

    - 5/3/1 Bench Press - 1rep max is 190
    Bar x 5
    100lbs x 5 WARMUP
    120lbs x 3
    140lbs x 3
    155lbs x 3+ ( did 6 )

    - Military/OH Press 5 x 10 @ 50%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 3
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    Last edited by Zorachus; 03-01-2013 at 04:25 PM.

  8. #158
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Friday - Squats -Workout B = Legs
    03/01/13

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

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 260
    100lbs x 5 = WARMUP
    160lbs x 3
    190lbs x 3
    210lbs x 3+ ( did 9 )

    - Deadlift 5 x 8 @ 50%
    105lbs x 8
    105lbs x 8
    105lbs x 8
    105lbs x 8
    105lbs x 8

    - Leg Curls
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    Last edited by Zorachus; 03-01-2013 at 04:42 PM.

  9. #159
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Sunday - Workout C = Shoulders
    03/03/13

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

    - 5/3/1 OH Press - 1rep max is 135
    Bar x 5
    50lbs x 5 = WARMUP
    85lbs x 3
    100lbs x 3
    110lbs x 3+ ( did 7 )

    - Dumbbell Bench Press = 5 x 10 @ 50%
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Chinup's 5 x 10 (5x5)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 03-03-2013 at 11:53 AM.

  10. #160
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Wednesday -Workout D = Back
    03/06/13

    MONTH 1 = BBB
    Wave2 - 70%3, 80%x3, 90%x3+

    - 5/3/1 Deadlift - 1rep max is 230
    Bar x 5
    100lbs
    150lbs x 3
    165lbs x 3
    185lbs x 3+ ( did 6 )

    - Squats 5 x 10 @ 50%
    115lbs x 10
    115lbs x 10
    115lbs x 10
    115lbs x 10
    115lbs 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; 03-06-2013 at 05:32 PM.

  11. #161
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Friday -Workout A = Chest
    03/08/13

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

    - 5/3/1 Bench Press - 1rep max is 190
    Bar x 5
    100lbs x 5 WARMUP
    130lbs x 5
    145lbs x 3
    160lbs x 1+ ( did 5 )

    - Dumbbell Bench Press = 5 x 10 @ 50%
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 3
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    Last edited by Zorachus; 03-09-2013 at 09:11 AM.

  12. #162
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Sunday - Squats -Workout B = Legs
    03/10/13

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

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 260
    100lbs x 5 = WARMUP
    175lbs x 5
    200lbs x 3
    225lbs x 1+ ( did 12 )

    - Squats 5 x 10 @ 50%
    115lbs x 10
    115lbs x 10
    115lbs x 10
    115lbs x 10
    115lbs x 10

    - Leg Curls
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    Last edited by Zorachus; 03-10-2013 at 11:22 AM.

  13. #163
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Tuesday - Workout C = Shoulders
    03/12/13

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

    - 5/3/1 OH Press - 1rep max is 135
    50lbs x 5 = WARMUP
    90lbs x 5
    105lbs x 3
    115lbs x 1+ ( did 5 )

    - Military/OH Press 5 x 10 @ 50%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Chinup's 5 x 10 (5x5)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 03-12-2013 at 08:27 PM.

  14. #164
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Saturday -Workout D = Back
    03/16/13

    MONTH 1 = BBB
    Wave3 - 75%5, 85%x3, 95%x1+

    - 5/3/1 Deadlift - 1rep max is 230
    Bar x 5
    100lbs
    150lbs x 5
    175lbs x 3
    200lbs x 1+ ( did 5 )

    - Squats 5 x 8 @ 50%
    100lbs x 8
    100lbs x 8
    100lbs x 8
    100lbs x 8
    100lbs x 8

    - 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; 03-17-2013 at 09:06 AM.

  15. #165
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Monday -Workout A = Chest
    03/18/13

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

    - 5/3/1 Bench Press - 1rep max is 190
    Bar x 5
    100lbs x 5 WARMUP
    70lbs x 5
    90lbs x 5
    110lbs x 5

    - Dumbbell Bench Press = 5 x 10 @ 50%
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 3
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

  16. #166
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Wednesday - Squats -Workout B = Legs
    03/20/13

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

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 260
    100lbs x 5 = WARMUP
    100lbs x 5
    120lbs x 5
    140lbs x 5

    - Squats 5 x 10 @ 50%
    115lbs x 10
    115lbs x 10
    115lbs x 10
    115lbs x 10
    115lbs x 10

    - Leg Curls
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

  17. #167
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Saturday - Workout C = Shoulders
    03/23/13

    MONTH 1 = BB
    Wave4 - DELOAD - 75%x5, 85%x3, 95%x1+

    - 5/3/1 OH Press - 1rep max is 135
    50lbs x 5 = WARMUP
    50lbs x 5
    60lbs x 5
    70lbs x 5

    - Military/OH Press 5 x 10 @ 50%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

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

  18. #168
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Sunday -Workout D = Back
    03/24/13

    MONTH 1 = BBB
    Wave4 - DELOAD - 40%5, 50%x5, 60%x5

    - 5/3/1 Deadlift - 1rep max is 230
    Bar x 5

    80lbs x 5
    100lbs x 5
    125lbs x 5

    - Deadlift 5 x 8 @ 50%
    100lbs x 8
    100lbs x 8
    100lbs x 8
    100lbs x 8
    100lbs x 8

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

  19. #169
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Tuesday -Workout A = Chest
    03/26/13

    MONTH 2 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Bench Press - 1rep max is 195
    Bar x 5
    100lbs x 5 WARMUP
    110lbs x 5
    130lbs x 5
    150lbs x 5+ ( did 9 )

    - Dumbbell Bench Press = 5 x 10 @ 50%
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 4
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Tricep Pushdowns = Up weight Month 3
    50lbs x 10
    50lbs x 10
    50lbs x 10
    Last edited by Zorachus; 03-31-2013 at 09:11 AM.

  20. #170
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Sunday -Workout B = Squat
    03/31/13

    MONTH 2 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
    100lbs x 5 = WARMUP
    160lbs x 5
    180lbs x 5
    205lbs x 5+ ( did 12 )

    - Squats 5 x 10 @ 50%
    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10

    Squat Jumps 6-8reps
    Perform 4 Rounds = Add dumbbells to Month-3
    Last edited by Zorachus; 03-31-2013 at 10:03 AM.

  21. #171
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Tuesday - Workout C = Shoulders
    04/02/13

    MONTH 2 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 OH Press - 1rep max is 140
    50lbs x 5 = WARMUP
    80lbs x 5
    95lbs x 5
    110lbs x 5+ ( did 8 )

    - Military/OH Press 5 x 10 @ 50%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Chinup's 5 x 10 (5 x 6)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 04-02-2013 at 08:47 PM.

  22. #172
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Thursday -Workout D = Back
    04/04/13

    MONTH 2 = BBB
    Wave1 - 65%x5, 75%x5, 85%x5+

    - 5/3/1 Deadlift - 1rep max is 240
    Bar x 5
    140lbs x 5
    160lbs x 5
    180lbs x 5+ ( did 8 )

    - Squats 5 x 8 @ 50%
    110lbs x 8
    110lbs x 8
    110lbs x 8
    110lbs x 8
    110lbs x 8

    - 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; 04-05-2013 at 01:58 PM.

  23. #173
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Sunday -Workout A = Chest
    04/07/13

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

    - 5/3/1 Bench Press - 1rep max is 195
    Bar x 5
    100lbs x 5 WARMUP
    120lbs x 3
    140lbs x 3
    160lbs x 3+ ( did 6 )

    - Dumbbell Bench Press = 5 x 10 @ 50%
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 4
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    -Plyo Push Ups 6-8 reps
    4 sets
    Last edited by Zorachus; 04-07-2013 at 09:19 AM.

  24. #174
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Tuesday -Workout B = Squat
    04/09/13

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

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
    100lbs x 5 = WARMUP
    170lbs x 3
    190lbs x 3
    220lbs x 3+ ( did 12 )

    - Squats 5 x 10 @ 50%
    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10

    Squat Jumps 6-8reps
    Perform 4 Rounds = Add dumbbells to Month-3
    Last edited by Zorachus; 04-09-2013 at 04:39 PM.

  25. #175
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,310
    Friday - Workout C = Shoulders
    04/12/13

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

    - 5/3/1 OH Press - 1rep max is 140
    50lbs x 5 = WARMUP
    90lbs x 3
    100lbs x 3
    115lbs x 3+ ( did 6 )

    - Military/OH Press 5 x 10 @ 50%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Chinup's 5 x 10 (5 x 6)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 04-12-2013 at 05:33 PM.

Similar Threads

  1. Wendler 5/3/1 "Boring but Big" question.
    By manowar669 in forum Powerlifting and Strength Training
    Replies: 5
    Last Post: 07-14-2011, 01:47 PM
  2. Replies: 0
    Last Post: 07-07-2008, 05:58 PM
  3. Replies: 28
    Last Post: 03-17-2004, 09:18 PM
  4. Replies: 17
    Last Post: 03-17-2002, 01:29 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •