Page 1 of 5 123 ... LastLast
Results 1 to 25 of 372

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

Hybrid View

  1. #1
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332

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

    I am a big fan of the 5/3/1 routine, will try out this revised version that Jim Wendler posted earlier this year, looks very interesting and fun

    http://www.t-nation.com/free_online_...onth_challenge

    It is done 4 days per week, and three cycles long. First month assistance 5 x 10 @ 50%, second month assistance at 5 x 10 @ 60%, and third month assistance at 5 x 10 @ 70%. Plus you mix up the assistance lifts, like Squat days you do Deadlift assistance, and Bench Press day you do military press assistance.

    Last sets on the 5/3/1 are not taken to failure; only the required reps are done

    I will do these 4 days;

    Sunday = Deadlift
    Monday = Bench Press
    Wednesday = Squat
    Thursday = Military Press
    Last edited by Zorachus; 05-16-2012 at 12:10 PM.

  2. #2
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Wednesday -Squats
    05/16/12

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

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
    Bar x 5
    105lbs x 3 Warmup @ 40%
    170lbs x 5
    195lbs x 5
    220lbs x 5

    -Deadlift = 5 x 8 @ 50%
    115lbs x 8
    115lbs x 8
    115lbs x 8
    115lbs x 8
    115lbs x 8

    - Hanging leg raise
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    First time ever doing hanging leg raises, only did 5 x 5 get me warmed up for this new movement
    Last edited by Zorachus; 05-16-2012 at 07:16 PM.

  3. #3
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Thursday - Military Press
    05/17/12

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

    - 5/3/1 OH Press - 1rep max is 155
    Bar x 5
    55lbs x 3 warmup @ 40%
    90lbs x 5
    105lbs x 5
    120lbs x 5

    - Bench Press; 5 x 10 @ 50%
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Lat Pulldown's 5 x 10 @ 50%
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Curls 3 x 10 @ 50%
    40lbs x 10
    40lbs x 10
    40lbs x 10
    Last edited by Zorachus; 05-24-2012 at 09:02 PM.

  4. #4
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Sunday -Deadlift
    05/20/12

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

    - Deadlift - 1rep max is 255
    Bar x 5
    95lbs x 3 warmup @ 40%
    150lbs x 5
    170lbs x 5
    195lbs x 5

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

    - Ab Wheel
    x 10
    x 10
    x 10
    x 10
    x 10
    Last edited by Zorachus; 05-16-2012 at 07:11 PM.

  5. #5
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Monday -Bench Press
    05/21/12

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

    - 5/3/1 Bench Press - 1rep max is 220
    Bar x 5
    85lbs x 3 warmup @ 40%
    130lbs x 5
    150lbs x 5
    170lbs x 5

    - Military Barbell Press; 5 x 10 @ 50%
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - 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%
    45lbs x 10
    45lbs x 10
    45lbs x 10
    Last edited by Zorachus; 05-24-2012 at 09:02 PM.

  6. #6
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    For just doing my second day of this new routine, man am I sore This should be pretty fun three months
    Last edited by Zorachus; 05-18-2012 at 07:19 AM.

  7. #7
    Squat Heavy, Squat Often Cards's Avatar
    Join Date
    Jul 2007
    Posts
    2,937
    best of luck with your routine!
    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

  8. #8
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    So my first week is done Wow that was tougher than it looks, feeling a good soreness after this first weeks run through. Can't imagine what months 2 and 3 will be like

  9. #9
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Wednesday -Squats
    05/23/12

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

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
    Bar x 5
    105lbs x 3 Warmup @ 40%
    180lbs x 3
    210lbs x 3
    235lbs x 3

    -Deadlift = 5 x 8 @ 50%
    115lbs x 8
    115lbs x 8
    115lbs x 8
    115lbs x 8
    115lbs x 8

    - Hanging leg raise
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

  10. #10
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Still getting the hang of Hanging Leg Raises, those are tougher than the look with good form.

  11. #11
    Squat Heavy, Squat Often Cards's Avatar
    Join Date
    Jul 2007
    Posts
    2,937
    way to put in effort, squats looking good.
    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

  12. #12
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,272
    Good luck with your training, Zorachus.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  13. #13
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Thursday - Military Press
    05/24/12

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

    - 5/3/1 OH Press - 1rep max is 155
    Bar x 5
    55lbs x 3 warmup @ 40%
    100lbs x 3
    110lbs x 3
    125lbs x 3

    - Bench Press; 5 x 10 @ 50%
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Lat Pulldown's 5 x 10 @ 50%
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Curls 3 x 10 @ 50%
    40lbs x 10
    40lbs x 10
    40lbs x 10
    Last edited by Zorachus; 05-24-2012 at 09:02 PM.

  14. #14
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Sunday -Deadlift
    05/27/12

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

    - Deadlift - 1rep max is 255
    Bar x 5
    95lbs x 3 warmup @ 40%
    160lbs x 3
    185lbs x 3
    205lbs x 3

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

    - Ab Wheel
    x 10
    x 10
    x 10
    x 10
    x 10

  15. #15
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Monday -Bench Press
    05/28/12

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

    - 5/3/1 Bench Press - 1rep max is 220
    Bar x 5
    85lbs x 3 warmup @ 40%
    140lbs x 3
    160lbs x 3
    180lbs x 3

    - Military Barbell Press; 5 x 10 @ 50%
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - 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%
    45lbs x 10
    45lbs x 10
    45lbs x 10

  16. #16
    Squat Heavy, Squat Often Cards's Avatar
    Join Date
    Jul 2007
    Posts
    2,937
    great workouts, ton of volume.
    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

  17. #17
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Thursday - Military Press
    05/31/12

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

    - 5/3/1 OH Press - 1rep max is 155
    Bar x 5
    55lbs x 3 warmup @ 40%
    105lbs x 5
    120lbs x 3
    135lbs x 1

    - Bench Press; 5 x 10 @ 50%
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Lat Pulldown's 5 x 10 @ 50%
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Curls 3 x 10 @ 50%
    40lbs x 10
    40lbs x 10
    40lbs x 10
    Last edited by Zorachus; 06-01-2012 at 07:11 PM.

  18. #18
    Senior Member GazzyG's Avatar
    Join Date
    Oct 2010
    Location
    Melton Mowbray, England, UK
    Posts
    3,272
    Great work all round, mate.

    BBB is a killer isn't it? Amazing how, given enough reps, even a warm up weight gets hard to lift, haha
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  19. #19
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Quote Originally Posted by GazzyG View Post
    Great work all round, mate.

    BBB is a killer isn't it? Amazing how, given enough reps, even a warm up weight gets hard to lift, haha
    Thanks, yeah BBB can drain your balls, thats for sure That last set of OH Press 135lbs with perfect slow movement was tough

  20. #20
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Sunday -Deadlift
    06/03/12

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

    - Deadlift - 1rep max is 255
    Bar x 5
    95lbs x 3 warmup @ 40%
    170lbs x 5
    195lbs x 3
    220lbs x 1

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

    - Ab Wheel
    x 10
    x 10
    x 10
    x 10
    x 10

  21. #21
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Monday -Bench Press
    06/04/12

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

    - 5/3/1 Bench Press
    - 1rep max is 220
    Bar x 5
    85lbs x 3 warmup @ 40%
    150lbs x 5
    170lbs x 3
    190lbs x 1

    - Military Barbell Press; 5 x 10 @ 50%
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - 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%
    45lbs x 10
    45lbs x 10
    45lbs x 10
    Last edited by Zorachus; 06-03-2012 at 11:16 PM.

  22. #22
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Wednesday -Squats
    06/06/12

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

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 290
    Bar x 5
    105lbs x 3 Warmup @ 40%
    195lbs x 5
    220lbs x 3
    250lbs x 1

    -Deadlift = 5 x 8 @ 50%
    115lbs x 8
    115lbs x 8
    115lbs x 8
    115lbs x 8
    115lbs x 8

    - Hanging leg raise
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

  23. #23
    Squat Heavy, Squat Often Cards's Avatar
    Join Date
    Jul 2007
    Posts
    2,937
    Ooh, deloads are awesome. I get one in two weeks, very excited. Everythings looking spot on in here!
    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

  24. #24
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Quote Originally Posted by Cards View Post
    Ooh, deloads are awesome. I get one in two weeks, very excited. Everythings looking spot on in here!
    Do you recommend on DELOAD week, still doing 5 x10 accessories ? Or drop down to 4 x 10 ?
    Last edited by Zorachus; 06-08-2012 at 06:52 PM.

  25. #25
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,332
    Sunday -Deadlift
    06/10/12

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

    - Deadlift - 1rep max is 255
    Bar x 5

    100lbs x 5
    115lbs x 5
    140lbs x 5

    - Squats - DELOAD = 4 x 10 @ 50%

    130lbs x 10
    130lbs x 10
    130lbs x 10
    130lbs x 10

    - Ab Wheel
    x 10
    x 10
    x 10
    x 10
    x 10

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, 02:47 PM
  2. Replies: 0
    Last Post: 07-07-2008, 06:58 PM
  3. Replies: 28
    Last Post: 03-17-2004, 10:18 PM
  4. Replies: 17
    Last Post: 03-17-2002, 02:29 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
  •