
Wednesday  Workout C = Shoulders
05/29/13
MONTH 1
Wave4  DELOAD  40%x5, 50%x5, 60%x5
Month 1 Accessories @ 50%
 5/3/1 OH Press  1rep max is 145
50lbs x 5 = WARMUP
50lbs x 5
65lbs x 5
80lbs 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
Barbell Curls 3 x 10 = Up weight in Month 2
50lbs x 10
50lbs x 10
50lbs x 10
Thursday  Workout D = Deadlift
05/30/13
MONTH 1
Wave4  DELOAD  40%x5, 50%x5, 60%x5
Month 1 Accessories @ 50%
 5/3/1 Deadlift  1rep max is 245
Bar x 5
100lbs x 5
120lbs x 5
140lbs 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 1020
Saturday Workout A = Chest
06/01/13
MONTH 2
Wave1  65%x5, 75%x5, 85%x5
Month 2 Accessories @ 60%
 5/3/1 Bench Press  1rep max is 205
Bar x 5
120lbs x 5
140lbs x 5
160lbs x 5
 Military/OH Press 5 x 10 @ 60% Month2
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs 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
60lbs x 10
60lbs x 10
60lbs x 10
Last edited by Zorachus; 05312013 at 10:53 PM.
Sunday Workout B = Squat
06/02/13
MONTH 2
Wave1  65%x5, 75%x5, 85%x5
Month 2 Accessories @ 60%
 5/3/1 Squats Using Powertec Workbench  1rep max is 290
100lbs WARMUP
170lbs x 5
200lbs x 5
230lbs x 5
 Deadlift 5 x 10 @ 50% Month 2
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
 Hanging Leg Raise 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Wednesday  Workout C = Shoulders
06/05/13
MONTH 2
Wave1  65%x5, 75%x5, 85%x5
Month 2 Accessories @ 60%
 5/3/1 OH Press  1rep max is 150
50lbs x 5 = WARMUP
90lbs x 5
100lbs x 5
110lbs x 5
 Bench Press 5 x 10 @ 60% Month2
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
 Chinup's 5 x 10 (5 x 8)
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
Thursday  Workout D = Deadlift
06/06/13
MONTH 2
Wave1  65%x5, 75%x5, 85%x5
Month 2 Accessories @ 60%
 5/3/1 Deadlift  1rep max is 255
100lbs x 5 WARMUP
150lbs x 5
170lbs x 5
190lbs x 5
 Squats 5 x 10 @ 60% Month2
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
 Ab Wheel
5 X 1020
Saturday Workout A = Chest
06/08/13
MONTH 2
Wave2  70%x3, 80%x3, 90%x3
Month 2 Accessories @ 60%
 5/3/1 Bench Press  1rep max is 205
Bar x 5
130lbs x 3
150lbs x 3
170lbs x 3
 Military/OH Press 5 x 10 @ 60% Month2
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Dumbbell Rows 5 x 10 = Up weight Month 3  50lbs
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Tricep Pushdowns 3 x 10 = Up weight in Month 3  70lbs
60lbs x 10
60lbs x 10
60lbs x 10
Last edited by Zorachus; 06082013 at 11:10 AM.
Sunday Workout B = Squat
06/09/13
MONTH 2
Wave2  70%x3, 80%x3, 90%x3
Month 2 Accessories @ 60%
 5/3/1 Squats Using Powertec Workbench  1rep max is 290
100lbs WARMUP
180lbs x 3
210lbs x 3
235lbs x 3
 Deadlift 5 x 10 @ 50% Month 2
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs 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; 06102013 at 06:57 PM.
Wednesday  Workout C = Shoulders
06/12/13
MONTH 2
Wave2  70%x3, 80%x3, 90%x3
Month 2 Accessories @ 60%
 5/3/1 OH Press  1rep max is 150
50lbs x 5 = WARMUP
100lbs x 3
110lbs x 3
120lbs x 3
 Bench Press 5 x 10 @ 60% Month2
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
 Chinup's 5 x 10 (5 x 8)
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
Saturday Workout A = Chest
06/15/13
MONTH 2
Wave3  75%x5, 85%x3, 95%x1
Month 2 Accessories @ 60%
 5/3/1 Bench Press  1rep max is 205
Bar x 5
140lbs x 5
160lbs x 3
175lbs x 1
 Military/OH Press 5 x 10 @ 60% Month2
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Dumbbell Rows 5 x 10 = Up weight Month 3  50lbs
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Tricep Pushdowns 3 x 10 = Up weight in Month 3  70lbs
60lbs x 10
60lbs x 10
60lbs x 10
Sunday Workout B = Squat
06/16/13
MONTH 2
Wave3  75%x5, 85%x3, 95%x1
Month 2 Accessories @ 60%
 5/3/1 Squats Using Powertec Workbench  1rep max is 290
100lbs WARMUP
190lbs x 5
220lbs x 3
250lbs x 1
 Deadlift 5 x 10 @ 60% Month 2
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
 Hanging Leg Raise 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Tuesday  Workout C = Shoulders
06/18/13
MONTH 2
Wave3  75%x5, 85%x3, 95%x1
Month 2 Accessories @ 60%
 5/3/1 OH Press  1rep max is 150
50lbs x 5 = WARMUP
100lbs x 5
115lbs x 3
130lbs x 1
 Bench Press 5 x 10 @ 60% Month2
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10
 Chinup's 5 x 10 (5 x 8)
BW x 8
BW x 7
BW x 6
BW x 5
BW x 5
Barbell Curls 3 x 10 = Up weight in Month 2
50lbs x 10
50lbs x 10
50lbs x 10
Last edited by Zorachus; 06202013 at 05:19 PM.
Thursday  Workout D = Deadlift
06/20/13
MONTH 2
Wave3  75%x5, 85%x3, 95%x1
Month 2 Accessories @ 60%
 5/3/1 Deadlift  1rep max is 255
100lbs x 5 WARMUP
170lbs x 5
200lbs x 3
220lbs x 1
 Squats 5 x 10 @ 60% Month2
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
 Ab Wheel
5 X 1020
Saturday Workout A = Chest
06/22/13
MONTH 2
Wave4  DELOAD  40%x5, 50%x5, 60%x5
Month 2 Accessories @ 60%
 5/3/1 Bench Press  1rep max is 205
Bar x 5
70lbs x 5
90lbs x 5
110lbs x 5
 Military/OH Press 5 x 10  DELOAD  @ 50% Month2
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Dumbbell Rows 5 x 10 = Up weight Month 3  50lbs
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Tricep Pushdowns 3 x 10 = Up weight in Month 3  70lbs
60lbs x 10
60lbs x 10
60lbs x 10
Looks like you are kicking that challenges a**!
I'll be following along daily. I just started this routine yesterday. Any tips or recommendations? After I do my core 5/3/1 exercise (1st one of the workout) I feel like the weights are so light for the rest of the workout (at 50%, 60%, 70%). Let me know if you felt the same way when you started and were you still able to make solid size gains (not just strength).
Off to do deadlift day....
Assistance @ 50% 5 x 10 is pretty easy. Then Month2 @ 60% is tougher, but doable, but Month3 doing 5x10 @ 70% is brutal, it's the 4th and 5th sets doing 10 reps each set @ 70% is pretty tough.
I just tried something different on my DELOAD week, from an old routine, doing Assistance in the "Omega" style, high reps. 1st set 20 reps @ 40% ... 2nd set 15 reps @ 50% ... 3rd set 12 reps @ 60% ... 4th set 8 reps @ 70%. But make sure, do very slow and controlled reps on all of them, that gave me a very nice pump and great Assistance workout.
Last edited by Zorachus; 06222013 at 02:16 PM.
Sunday Workout B = Squat
06/23/13
MONTH 2
Wave4  DELOAD  40%x5, 50%x5, 60%x5
Month 2 Accessories @ 60%
 5/3/1 Squats Using Powertec Workbench  1rep max is 290
100lbs WARMUP
150lbs x 5
180lbs x 5
210lbs x 5
 Deadlift 5 x 10 @ 60% Month 2
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
 Hanging Leg Raise 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Tuesday  Workout C = Shoulders
06/25/13
MONTH 2
Wave4  DELOAD  40%x5, 50%x5, 60%x5
Month 2 Accessories @ 60%
 5/3/1 OH Press  1rep max is 150
50lbs x 5 = WARMUP
60lbs x 5
70lbs x 5
80lbs x 5
 Dumbbell Miltary Press 4 x 12
30 DB x 12
30 DB x 12
30 DB x 12
30 DB x 12
 Side Laterals 4 x 12
10lbs x 12
10lbs x 12
10lbs x 12
10lbs x 12
Barbell Curls 4 x 12
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Last edited by Zorachus; 06252013 at 07:33 PM.
Thursday  Workout D = Deadlift
06/27/13
MONTH 2
Wave4  DELOAD  40%x5, 50%x5, 60%x5
Month 2 Accessories @ 60%
 5/3/1 Deadlift  1rep max is 255
100lbs x 5 WARMUP
100lbs x 5
120lbs x 5
140lbs x 5
 Bent Over Rows 4 x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
 Lat Pulldowns  4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Hanging Leg Raises 4 x12
Saturday Workout A = Chest
06/29/13
MONTH 3
Wave1 65%x5, 75%x5, 85%x5
 5/3/1 Bench Press  1rep max is 210
Bar x 5
120lbs x 5
140lbs x 5
160lbs x 5 ( did 7 )
 Dumbbell Bench Press  4 x 10
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10
 DB Flyes 4 x12
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
Tricep Pushdowns 5 x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
 Pushups
1 x 15
1 x 12
1 x 10
1 x 8
Last edited by Zorachus; 07042013 at 08:53 AM.
Sunday Workout B = Squat
06/30/13
MONTH 3
Wave1 65%x5, 75%x5, 85%x5
 5/3/1 Squats Using Powertec Workbench  1rep max is 300
100lbs WARMUP
170lbs x 5
200lbs x 5
230lbs x 5 ( did 10 )
 Front Squat  4x12 @ 50%
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 12
 Leg Curls 5x15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
 Leg Extensions  4x12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
Last edited by Zorachus; 07042013 at 08:53 AM.
Tuesday  Workout C = Shoulders
07/01/13
MONTH 3
Wave1 65%x5, 75%x5, 85%x5
 5/3/1 OH Press  1rep max is 155
50lbs x 5 = WARMUP
90lbs x 5
105lbs x 5
120lbs x 5 ( did 6 )
 Dumbbell Miltary Press 4 x 12
35 DB x 12
35 DB x 12
35 DB x 12
35 DB x 12
 Side Laterals 4 x 12
12lbs x 12
12lbs x 12
12lbs x 12
15lbs x 8+4
Barbell Curls 4 x 12
40lbs x 12
40lbs x 12
40lbs x 12
50lbs x 8+4
Last edited by Zorachus; 07042013 at 08:52 AM.
Thursday  Workout D = Deadlift
07/04/13
MONTH 3
Wave1 65%x5, 75%x5, 85%x5
 5/3/1 Deadlift  1rep max is 265
100lbs x 5 WARMUP
150lbs x 5
180lbs x 5
200lbs x 5 ( did 7 )
 Bent Over Rows 4 x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
 Lat Pulldowns  4 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Hanging Leg Raises 4 x12
Last edited by Zorachus; 07042013 at 08:52 AM.
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