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

  1. #176
    Senior Member Zorachus's Avatar
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    Sunday -Workout D = Back
    04/14/13

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

    - 5/3/1 Deadlift - 1rep max is 240
    Bar x 5
    150lbs x 3
    170lbs x 3
    195lbs x 3+ ( did 6 )

    - 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; 04-14-2013 at 01:11 PM.

  2. #177
    Senior Member Zorachus's Avatar
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    New Rules

    Wave 1 Assistance @ 50%
    Wave 2 Assistance @ 55%
    Wave 3 Assistance @ 60%
    Wave 4 DELOAD Assistance @ 50%
    Last edited by Zorachus; 04-16-2013 at 07:26 AM.

  3. #178
    Senior Member Zorachus's Avatar
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    Tuesday -Workout A = Chest
    04/16/13

    MONTH 2 = BBB
    Wave3 - 75%x5, 85%x3, 95%x1+
    Wave 3 Accessory @ 60%

    - 5/3/1 Bench Press - 1rep max is 195
    Bar x 5
    100lbs x 5 WARMUP
    130lbs x 5
    150lbs x 3
    170lbs x 1+( did 3 )

    - Dumbbell Bench Press = 5 x 10 @ 60%
    105lbs x 10
    105lbs x 10
    105lbs x 10
    105lbs x 10
    105lbs 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; 04-16-2013 at 07:34 AM.

  4. #179
    Senior Member Zorachus's Avatar
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    Friday -Workout B = Squat
    04/19/13

    MONTH 2 = BBB
    Wave3 - 75%x5, 85%x3, 95%x1+
    Wave 3 Accessory @ 60%

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 270
    100lbs x 5 = WARMUP
    180lbs x 5
    200lbs x 3
    230lbs x 1+ ( did 5 )

    - Squats 5 x 10 @ 60%
    145lbs x 10
    145lbs x 10
    145lbs x 10
    145lbs x 10
    145lbs x 10

    - Leg Curls 5 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    Last edited by Zorachus; 04-19-2013 at 06:13 PM.

  5. #180
    Senior Member Zorachus's Avatar
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    Sunday - Workout C = Shoulders
    04/21/13

    MONTH 2 = BBB - BigButBoring
    Wave3 - 75%x5, 85%x3, 95%x1+
    Wave 3 Accessory @ 60%

    - 5/3/1 OH Press - 1rep max is 140
    50lbs x 5 = WARMUP
    95lbs x 5
    105lbs x 3
    120lbs x 1+ ( did 4 )

    - Military/OH Press 5 x 10 @ 60%
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs 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; 04-21-2013 at 11:19 AM.

  6. #181
    Senior Member Zorachus's Avatar
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    Wednesday -Workout D = Back
    04/24/13

    MONTH 2 = BBB - BigButBoring
    Wave3 - 75%x5, 85%x3, 95%x1+
    Wave 3 Accessory @ 60%

    - 5/3/1 Deadlift - 1rep max is 240
    Bar x 5
    160lbs x 5
    180lbs x 3
    205lbs x 1+ ( did 4 )

    - Squats 5 x 8 @ 60%
    130lbs x 8
    130lbs x 8
    130lbs x 8
    130lbs x 8
    130lbs 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; 04-24-2013 at 08:16 PM.

  7. #182
    Senior Member Zorachus's Avatar
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    Friday -Workout A = Chest
    04/26/13

    MONTH 2 = BBB
    Wave4 - DELOAD 40%x5, 50%x5, 60%x5
    Wave 4 Accessory @ DELOAD 40%

    - 5/3/1 Bench Press - 1rep max is 195

    70lbs x 5
    90lbs x 5
    110lbs x 5

    - Dumbbell Bench Press = 5 x 10 @ DELOAD 40%
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs 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; 04-28-2013 at 08:21 AM.

  8. #183
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    04/28/13

    MONTH 2 = BBB
    Wave4 - DELOAD 40%x5, 50%x5, 60%x5
    Wave 4 Accessory @ DELOAD 40%

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 270

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

    - Squats 5 x 10 @ DELOAD 40%
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Leg Curls 5 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

  9. #184
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    04/30/13

    MONTH 2 = BBB
    Wave4 - DELOAD 40%x5, 50%x5, 60%x5
    Wave 4 Accessory @ DELOAD 40%

    - 5/3/1 OH Press - 1rep max is 140

    50lbs x 5
    70lbs x 5
    90lbs x 5

    - Military/OH Press 5 x 10 @ DELOAD 40%
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs 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

    - Hammer Curls
    15lbs x 6
    20lbs x 6
    25lbs x 6+2+2+2
    Last edited by Zorachus; 05-02-2013 at 08:15 PM.

  10. #185
    Senior Member Zorachus's Avatar
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    Thursday -Workout D = Back
    05/02/13

    MONTH 2 = BBB
    Wave4 - DELOAD 40%x5, 50%x5, 60%x5
    Wave 4 Accessory @ DELOAD 40%

    - 5/3/1 Deadlift - 1rep max is 240
    Bar x 5
    90lbs x 5
    110lbs x 5
    130lbs x 5

    - Squats 5 x 8 @ DELOAD 40%
    90lbs x 8
    90lbs x 8
    90lbs x 8
    90lbs x 8
    90lbs x 8

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

  11. #186
    Senior Member Zorachus's Avatar
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    Time to change it up again;

    The "Boring But Big" 3-Month Challenge
    http://www.t-nation.com/free_online_...onth_challenge

  12. #187
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    05/04/13

    MONTH 1
    Wave1 - 65%x5, 75%x5, 85%x5
    Month 1 Accessories @ 50%


    - 5/3/1 Bench Press - 1rep max is 200
    Bar x 5
    120lbs x 5
    140lbs x 5
    155lbs x 5

    - Military/OH Press 5 x 10 @ 50% Month-1
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

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

    -Tricep Pushdowns 3 x 10 = Up weight in Month 2
    50lbs x 10
    50lbs x 10
    50lbs x 10
    Last edited by Zorachus; 05-05-2013 at 02:09 PM.

  13. #188
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    05/05/13

    MONTH 1
    Wave1 - 65%x5, 75%x5, 85%x5
    Month 1 Accessories @ 50%

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
    100lbs WARMUP
    160lbs x 5
    190lbs x 5
    210lbs x 5

    - Deadlift 5 x 10 @ 50%
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10

    - Hanging Leg Raise 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 05-05-2013 at 02:10 PM.

  14. #189
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    05/07/13

    MONTH 1
    Wave1 - 65%x5, 75%x5, 85%x5
    Month 1 Accessories @ 50%

    - 5/3/1 OH Press - 1rep max is 145
    50lbs x 5 = WARMUP
    90lbs x 5
    100lbs x 5
    110lbs x 5

    - Bench Press 5 x 10 @ 50%
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    - Chinup's 5 x 10 (5 x 7)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    -Tricep Pushdowns 3 x 10 = Up weight in Month 2
    50lbs x 10
    50lbs x 10
    50lbs x 10

  15. #190
    Senior Member Zorachus's Avatar
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    Wednesday - Workout D = Deadlift
    05/08/13

    MONTH 1
    Wave1 - 65%x5, 75%x5, 85%x5
    Month 1 Accessories @ 50%

    - 5/3/1 Deadlift - 1rep max is 245
    Bar x 5
    145lbs x 5
    165lbs x 5
    185lbs x 5

    - Squats 5 x 10 @ 50%
    125lbs x 10
    125lbs x 10
    125lbs x 10
    125lbs x 10
    125lbs x 10

    - Ab Wheel
    5 X 10-20

  16. #191
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    05/11/13

    MONTH 1
    Wave2 - 70%x3, 80%x3, 90%x3
    Month 1 Accessories @ 50%


    - 5/3/1 Bench Press - 1rep max is 200
    Bar x 5
    125lbs x 3
    145lbs x 3
    165lbs x 3

    - Military/OH Press 5 x 10 @ 50% Month-1
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 2 - 40lbs
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    -Tricep Pushdowns 3 x 10 = Up weight in Month 2 - 60lbs
    50lbs x 10
    50lbs x 10
    50lbs x 10
    Last edited by Zorachus; 05-11-2013 at 07:49 AM.

  17. #192
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    05/13/13

    MONTH 1
    Wave2 - 70%x3, 80%x3, 90%x5=3
    Month 1 Accessories @ 50%

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
    100lbs WARMUP
    175lbs x 3
    200lbs x 3
    225lbs x 3

    - Deadlift 5 x 10 @ 50%
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10

    - Hanging Leg Raise 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 05-19-2013 at 08:30 AM.

  18. #193
    Senior Member Zorachus's Avatar
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    Wednesday - Workout C = Shoulders
    05/15/13

    MONTH 1
    Wave2 - 70%x3, 80%x3, 90%x5=3
    Month 1 Accessories @ 50%

    - 5/3/1 OH Press - 1rep max is 145
    50lbs x 5 = WARMUP
    90lbs x 3
    105lbs x 3
    115lbs x 3

    - Bench Press 5 x 10 @ 50%
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    - Chinup's 5 x 10 (5 x 7)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    -Tricep Pushdowns 3 x 10 = Up weight in Month 2
    50lbs x 10
    50lbs x 10
    50lbs x 10
    Last edited by Zorachus; 05-19-2013 at 08:30 AM.

  19. #194
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    Thursday - Workout D = Deadlift
    05/16/13

    MONTH 1
    Wave2 - 70%x3, 80%x3, 90%x5=3
    Month 1 Accessories @ 50%

    - 5/3/1 Deadlift - 1rep max is 245
    Bar x 5
    155lbs x 3
    175lbs x 3
    195lbs x 3

    - Squats 5 x 10 @ 50%
    125lbs x 10
    125lbs x 10
    125lbs x 10
    125lbs x 10
    125lbs x 10

    - Ab Wheel
    5 X 10-20
    Last edited by Zorachus; 05-19-2013 at 08:30 AM.

  20. #195
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    Saturday -Workout A = Chest
    05/18/13

    MONTH 1
    Wave3 - 75%x5, 85%x3, 95%x1
    Month 1 Accessories @ 50%


    - 5/3/1 Bench Press - 1rep max is 200
    Bar x 5
    135lbs x 5
    155lbs x 3
    175lbs x 1

    - Military/OH Press 5 x 10 @ 50% Month-1
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 2 - 40lbs
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    -Tricep Pushdowns 3 x 10 = Up weight in Month 2 - 60lbs
    50lbs x 10
    50lbs x 10
    50lbs x 10

  21. #196
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    05/20/13

    MONTH 1
    Wave3 - 75%x5, 85%x3, 95%x1
    Month 1 Accessories @ 50%

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
    100lbs WARMUP
    190lbs x 5
    210lbs x 3
    240lbs x 1

    - Deadlift 5 x 10 @ 50%
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10

    - Hanging Leg Raise 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 05-23-2013 at 07:35 AM.

  22. #197
    Senior Member Zorachus's Avatar
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    Wednesday - Workout C = Shoulders
    05/22/13

    MONTH 1
    Wave3 - 75%x5, 85%x3, 95%x1
    Month 1 Accessories @ 50%

    - 5/3/1 OH Press - 1rep max is 145
    50lbs x 5 = WARMUP
    100lbs x 5
    110lbs x 3
    125lbs x 1

    - Bench Press 5 x 10 @ 50%
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    - Chinup's 5 x 10 (5 x 7)
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    -Barbell Curls 3 x 10 = Up weight in Month 2
    50lbs x 10
    50lbs x 10
    50lbs x 10
    Last edited by Zorachus; 05-22-2013 at 04:42 PM.

  23. #198
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    Thursday - Workout D = Deadlift
    05/23/13

    MONTH 1
    Wave3 - 75%x5, 85%x3, 95%x1
    Month 1 Accessories @ 50%

    - 5/3/1 Deadlift - 1rep max is 245
    Bar x 5
    165lbs x 5
    185lbs x 3
    210lbs x 1

    - Squats 5 x 10 @ 50%
    125lbs x 10
    125lbs x 10
    125lbs x 10
    125lbs x 10
    125lbs x 10

    - Ab Wheel
    5 X 10-20

  24. #199
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    05/25/13

    MONTH 1
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
    Month 1 Accessories @ 50%

    - 5/3/1 Bench Press - 1rep max is 200
    Bar x 5
    70lbs x 5
    90lbs x 5
    110lbs x 5

    - Military/OH Press 5 x 10 @ 50% Month-1
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Dumbbell Rows 5 x 10 = Up weight Month 2 - 40lbs
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    -Tricep Pushdowns 3 x 10 = Up weight in Month 2 - 60lbs
    50lbs x 10
    50lbs x 10
    50lbs x 10

  25. #200
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    05/20/13

    MONTH 1
    Wave4 - DELOAD - 40%x5, 50%x5, 60%x5
    Month 1 Accessories @ 50%

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 280
    100lbs WARMUP
    100lbs x 5
    130lbs x 5
    160lbs x 5

    - Deadlift 5 x 10 @ 50%
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10

    - Hanging Leg Raise 5 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

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