
Sunday Squats
08/12/12
MONTH 3 = BBB
Wave2  70%x3, 80%x3, 90%x3
 5/3/1 Squats Using Powertec Workbench  1rep max is 310
110lbs x 5 @ 40%= warmup
195lbs x 3
225lbs x 3
250lbs x 3
Deadlift = 5 x 8
100lbs x 8 @ 40%
120lbs x 8 @ 50%
145lbs x 8 @ 60%
170lbs x 8 @ 70%
 Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Tuesday  Military Press
08/14/12
MONTH 3 = BBB
Wave3  75%x5, 85%x3, 95%x1
 5/3/1 OH Press  1rep max is 165
Bar x 5
60lbs x 5 warmup @ 40%
110lbs x 5
125lbs x 3
140lbs x 1
 Bench Press; 5 x 10
85lbs x 10 @ 40%
105lbs x 10 @ 50%
125lbs x 10 @ 60%
145lbs x 6+2+2 @ 70%
 Lat Pulldown's 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Curls 3 x 10
20lbs x 10
25lbs x 10
30lbs x 10
This three month program is almost finished, will go onto the Bodybuilding 5/3/1 routine next;
http://www.bodybuildingprogram.net/j...ildingworkout
Saturday Deadlift
08/18/12
MONTH 3 = BBB
Wave3  75%x5, 85%x3, 95%x1
 Deadlift  1rep max is 270
Bar x 5
100lbs x 5 warmup @ 40%
180lbs x 5
205lbs x 3
230lbs x 1
 Squats 5 x 10
105lbs x 10 @ 40%
135lbs x 10 @ 50%
135lbs x 10 @ 50%
160lbs x 10 @ 60%
190lbs x 10 @ 70%
 Ab Wheel
x 10
x 10
x 10
x 10
x 10
Last edited by Zorachus; 08182012 at 02:11 PM.
Monday Bench Press
08/20/12
MONTH 3 = BBB
Wave3  75%x5, 85%x3, 95%x1
 5/3/1 Bench Press  1rep max is 230
Bar x 5
85lbs x 5 warmup @ 40%
155lbs x 5
175lbs x 3
195lbs x 1
 Military Barbell Press; 5 x 10
60lbs x 10 @ 40%
75lbs x 10 @ 50%
75lbs x 10 @ 50%
90lbs x 10 @ 60%
105lbs x 6+2+2 @ 70%
 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%
65lbs x 10
65lbs x 10
65lbs x 10
The Assistance lifts at 60% and 70% are brutal.
Tuesday Squats
08/21/12
MONTH 3 = BBB
Wave3  75%x5, 85%x3, 95%x1
 5/3/1 Squats Using Powertec Workbench  1rep max is 310
110lbs x 5 @ 40%= warmup
210lbs x 5
240lbs x 3
265lbs x 1
Deadlift = 5 x 8
100lbs x 8 @ 40%
120lbs x 8 @ 50%
145lbs x 8 @ 60%
170lbs x 8 @ 70%
 Hanging leg raise
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Done with the 3Month Challenge, that last month was a killer. Now time for a Bodybuilder 5/3/1
Monday  Workout A = Shoulders
08/27/12
MONTH 1 = Bodybuilder Assistance
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 OH Press  1rep max is 155
Bar x 5
60lbs x 5 warmup @ 40%
90lbs x 5
105lbs x 5
120lbs x 5+ ( did 7 )
 Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Side Laterals = 4 x 12 up weight each month
10lbs x 12
10lbs x 12
10lbs x 12
10lbs x 12
 Barbell Curls = 4 x 12 up weight each month
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Last edited by Zorachus; 08292012 at 07:13 PM.
Wednesday Workout B = Back
08/29/12
MONTH 1 = Bodybuilder Assistance
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Deadlift  1rep max is 275
Bar x 5
100lbs x 5 warmup @ 40%
160lbs x 5
185lbs x 5
210lbs x 5+ ( did 7 )
 Bent Over Rows  Up weight Month 2
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Lat Pulldowns  Up weight Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
 Hanging Leg Raises
4 x 10
Last edited by Zorachus; 09032012 at 05:23 PM.
Friday Workout C = Chest
08/31/12
MONTH 1 = Bodybuilder Assistance
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Bench Press  1rep max is 235
Bar x 5
90lbs x 5 warmup @ 40%
140lbs x 5
160lbs x 5
180lbs x 5+ ( did 8 )
 Dumbbell Flyes = 4 x 12  Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
 Tricep Pushdowns = 5 x 20   Up weight Month 2
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
 Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8
Last edited by Zorachus; 09032012 at 05:23 PM.
Monday Workout D = Legs
09/03/12
MONTH 1 = Bodybuilder Assistance
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Squats Using Powertec Workbench  1rep max is 315
110lbs x 5 @ 40%= warmup
185lbs x 5
215lbs x 5
240lbs x 5+ ( did 10 )
Leg Curls 5 x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
Leg Extensions 4 x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Ab Wheel 4 x 12
Last edited by Zorachus; 09032012 at 05:23 PM.
Wednesday  Workout A = Shoulders
09/05/12
MONTH 1 = Bodybuilder Assistance
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 OH Press  1rep max is 155
Bar x 5
60lbs x 5 warmup @ 40%
100lbs x 3
110lbs x 3
125lbs x 3+ ( did 5 )
 Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Side Laterals = 4 x 12 up weight each month
10lbs x 12
10lbs x 12
10lbs x 12
10lbs x 12
 Barbell Curls = 4 x 12 up weight each month
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Last edited by Zorachus; 09062012 at 08:08 PM.
Saturday Workout B = Back
09/08/12
MONTH 1 = Bodybuilder Assistance
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 Deadlift  1rep max is 275
Bar x 5
100lbs x 5 warmup @ 40%
175lbs x 3
200lbs x 3
220lbs x 3+
 Bent Over Rows  Up weight Month 2
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Lat Pulldowns  Up weight Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
 Hanging Leg Raises
4 x 10
Sunday Workout C = Chest
09/09/12
MONTH 1 = Bodybuilder Assistance
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 Bench Press  1rep max is 235
Bar x 5
90lbs x 5 warmup @ 40%
150lbs x 3
170lbs x 3
190lbs x 3+ ( did 5 )
 Dumbbell Flyes = 4 x 12  Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
 Tricep Pushdowns = 5 x 20   Up weight Month 2
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
 Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8
Last edited by Zorachus; 09092012 at 10:36 AM.
Wednesday Workout D = Legs
09/12/12
MONTH 1 = Bodybuilder Assistance
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 Squats Using Powertec Workbench  1rep max is 315
110lbs x 5 @ 40%= warmup
200lbs x 3
225lbs x 3
255lbs x 3+ ( did 6 )
Leg Curls 5 x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
Leg Extensions 4 x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Ab Wheel 4 x 12
Last edited by Zorachus; 09122012 at 03:58 PM.
Thursday  Workout A = Shoulders
09/13/12
MONTH 1 = Bodybuilder Assistance
Wave3  75%x5, 85%x3, 95%x1+
 5/3/1 OH Press  1rep max is 155
Bar x 5
60lbs x 5 warmup @ 40%
105lbs x 5
120lbs x 3
130lbs x 1+ ( did 4 )
 Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Side Laterals = 4 x 12 up weight each month
10lbs x 12
10lbs x 12
10lbs x 12
10lbs x 12
 Barbell Curls = 4 x 12 up weight each month
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Last edited by Zorachus; 09132012 at 07:55 PM.
Friday Workout B = Back
09/21/12
MONTH 1 = Bodybuilder Assistance
Wave3  75%x5, 85%x3, 95%x1+
 5/3/1 Deadlift  1rep max is 275
Bar x 5
100lbs x 5 warmup @ 40%
185lbs x 5
210lbs x 3
235lbs x 1+ ( did 3 )
 Bent Over Rows  Up weight Month 2
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Lat Pulldowns  Up weight Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
 Hanging Leg Raises
4 x 10
Last edited by Zorachus; 09212012 at 06:38 PM.
Saturday Workout C = Chest
09/22/12
MONTH 1 = Bodybuilder Assistance
Wave3  75%x5, 85%x3, 95%x1+
 5/3/1 Bench Press  1rep max is 235
Bar x 5
90lbs x 5 warmup @ 40%
160lbs x 5
180lbs x 3
200lbs x 1+ ( did 3 )
 Dumbbell Flyes = 4 x 12  Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
 Tricep Pushdowns = 5 x 20   Up weight Month 2
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
 Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8
Last edited by Zorachus; 09222012 at 07:43 PM.
DELOAD time, just got back from Disney World family vacation.
Friday Workout D = Legs
09/28/12
MONTH 1 = Bodybuilder Assistance
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Squats Using Powertec Workbench  1rep max is 315
115lbs x 5
140lbs x 5
170lbs x 5
Leg Curls 5 x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
Leg Extensions 4 x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Ab Wheel 4 x 12
Last edited by Zorachus; 09292012 at 08:13 AM.
Saturday  Workout A = Shoulders
09/29/12
MONTH 1 = Bodybuilder Assistance
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 OH Press  1rep max is 155
Bar x 5
60lbs x 5
70lbs x 5
90lbs x 5
 Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Side Laterals = 4 x 12 up weight each month
10lbs x 12
10lbs x 12
10lbs x 12
10lbs x 12
 Barbell Curls = 4 x 12 up weight each month
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Sunday Workout B = Back
09/30/12
MONTH 1 = Bodybuilder Assistance
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Deadlift  1rep max is 275
Bar x 5
100lbs x 5
130lbs x 5
150lbs x 5
 Bent Over Rows  Up weight Month 2
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Lat Pulldowns  Up weight Month 2
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
 Hanging Leg Raises
4 x 10
Wednesday Workout C = Chest
10/03/12
MONTH 1 = Bodybuilder Assistance
Wave4  DELOAD  75%x5, 85%x3, 95%x1+
 5/3/1 Bench Press  1rep max is 235
Bar x 5
100lbs x 5
110lbs x 5
130lbs x 5
 Dumbbell Flyes = 4 x 12  Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
 Tricep Pushdowns = 5 x 20   Up weight Month 2
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
 Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8
Saturday Workout D = Legs
10/06/12
MONTH 1 = Bodybuilder Assistance
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Squats Using Powertec Workbench  1rep max is 315
115lbs x 5
140lbs x 5
170lbs x 5
Leg Curls 5 x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
35lbs x 15
Leg Extensions 4 x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Ab Wheel 4 x 12
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