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

  1. #76
    Senior Member Zorachus's Avatar
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    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

  2. #77
    Senior Member Zorachus's Avatar
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    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

  3. #78
    Senior Member Zorachus's Avatar
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    This three month program is almost finished, will go onto the Bodybuilding 5/3/1 routine next;

    http://www.bodybuildingprogram.net/j...ilding-workout

  4. #79
    Senior Member Zorachus's Avatar
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    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; 08-18-2012 at 02:11 PM.

  5. #80
    Senior Member Zorachus's Avatar
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    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

  6. #81
    Senior Member Zorachus's Avatar
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    The Assistance lifts at 60% and 70% are brutal.

  7. #82
    Senior Member Zorachus's Avatar
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    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

  8. #83
    Senior Member Zorachus's Avatar
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    Done with the 3-Month Challenge, that last month was a killer. Now time for a Bodybuilder 5/3/1

  9. #84
    Senior Member Zorachus's Avatar
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    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; 08-29-2012 at 07:13 PM.

  10. #85
    Senior Member Zorachus's Avatar
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    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; 09-03-2012 at 05:23 PM.

  11. #86
    Senior Member Zorachus's Avatar
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    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; 09-03-2012 at 05:23 PM.

  12. #87
    Senior Member Zorachus's Avatar
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    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; 09-03-2012 at 05:23 PM.

  13. #88
    Senior Member Zorachus's Avatar
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    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; 09-06-2012 at 08:08 PM.

  14. #89
    Senior Member Zorachus's Avatar
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    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

  15. #90
    Senior Member Zorachus's Avatar
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    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; 09-09-2012 at 10:36 AM.

  16. #91
    Senior Member Zorachus's Avatar
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    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; 09-12-2012 at 03:58 PM.

  17. #92
    Senior Member Zorachus's Avatar
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    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; 09-13-2012 at 07:55 PM.

  18. #93
    Senior Member Zorachus's Avatar
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    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; 09-21-2012 at 06:38 PM.

  19. #94
    Senior Member Zorachus's Avatar
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    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; 09-22-2012 at 07:43 PM.

  20. #95
    Senior Member Zorachus's Avatar
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    DELOAD time, just got back from Disney World family vacation.

  21. #96
    Senior Member Zorachus's Avatar
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    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; 09-29-2012 at 08:13 AM.

  22. #97
    Senior Member Zorachus's Avatar
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    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

  23. #98
    Senior Member Zorachus's Avatar
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    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

  24. #99
    Senior Member Zorachus's Avatar
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    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

  25. #100
    Senior Member Zorachus's Avatar
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    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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