
Thursday Workout D = Legs
12/06/12
MONTH 3 = Bodybuilder Assistance
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 Squats Using Powertec Workbench  1rep max is 325
120lbs x 5 = WARMUP
205lbs x 3
235lbs x 3
265lbs x 3+ ( did 6 )
Leg Curls 5 x 15 = Up Weight Month 3
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
Leg Extensions 4 x 12 = Up weight Month 3
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
 Ab Wheel 4 x 12
Last edited by Zorachus; 12062012 at 04:54 PM.
Saturday  Workout A = Shoulders
12/08/12
MONTH 3 = Bodybuilder Assistance
Wave3  75%x5, 85%x3, 95%x1+
 5/3/1 OH Press  1rep max is 165
Bar x 5
60lbs x 5 = WARMUP
110lbs x 5
125lbs x 3
140lbs x 1+ ( did 3 )
 Dumbbell Military Press = 4 x 12 @ 50%
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
 Side Laterals = 4 x 12 up weight each month
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
 Barbell Curls = 4 x 12 up weight each month
50lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Last edited by Zorachus; 12102012 at 04:50 PM.
Monday Workout B = Back
12/10/12
MONTH 3 = Bodybuilder Assistance
Wave3  75%x5, 85%x3, 95%x1+
 5/3/1 Deadlift  1rep max is 285
Bar x 5
100lbs
190lbs x 5
220lbs x 3
245lbs x 1+
 Bent Over Rows  Up weight Month 3 ( 40lb dumbbells )
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
 Lat Pulldowns  Up weight Month 3
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10
 Pull Up's
4 x Failure
Needed to get back to BBB "Big.But.Boring" again, my favorite 5/3/1 routine.
Last edited by Zorachus; 12132012 at 07:57 PM.
Thursday Workout A = Chest
12/13/12
MONTH 1 = BBB
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Bench Press  1rep max is 210
Bar x 5
100lbs x 5 WARMUP
130lbs x 5
150lbs x 5
170lbs x 5+ ( did 11 )
 Military/OH Press 5 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
 Dumbbell Rows
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Curls dumbbells
25lbs x 10
25lbs x 10
25lbs x 10
Last edited by Zorachus; 12182012 at 11:08 PM.
Saturday  Squats Workout B = Legs
12/15/12
MONTH 1 = BBB
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Squats Using Powertec Workbench  1rep max is 295
100lbs x 5 = WARMUP
175lbs x 5
200lbs x 5
225lbs x 5+ ( did 8 )
 Deadlift 5 x 8 @ 50%
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
Leg Curls 5 x 10 = Up Weight Month 3
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
Last edited by Zorachus; 12182012 at 08:04 PM.
bench seems to be coming along nicely Zorachus.
did you not get on with the Wendler BB 5/3/1?
Age: 41  Height: 5'10"  Weight: 192lb (NOT LEAN! (but maybe finally getting a little bit leaner?))
Squat: 180kg (396lb) x 2
Front Squat: 100kg (220lb) 5 x 5
Zercher Squat: 140kg (308lbs) x 1
Bench Press: 110kg (242lb) x 1
Deadlift: 220kg (484lb) x 1
SLDL: 170kg (374lb) x 1
Mac's Journal
Tuesday  Workout C = Shoulders
12/18/12
MONTH 1 = BB
Wave1  65%x5, 87%x5, 95%x5+
 5/3/1 OH Press  1rep max is 150
Bar x 5
50lbs x 5 = WARMUP
90lbs x 5
100lbs x 5
115lbs x 5+ ( did 7 )
 Dumbbell Bench Press = 5 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 Chinup's 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
 Tricep pushdowns
50lbs x 10
50lbs x 10
50lbs x 10
Last edited by Zorachus; 12182012 at 08:04 PM.
Thursday Workout D = Back
12/20/12
MONTH 1 = BBB
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Deadlift  1rep max is 260
Bar x 5
100lbs
150lbs x 5
180lbs x 5
200lbs x 5+ ( did 8 )
 Squats 5 x 10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
 Weighted SitUp's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
Last edited by Zorachus; 12222012 at 11:04 AM.
Saturday Workout A = Chest
12/22/12
MONTH 1 = BBB
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 Bench Press  1rep max is 210
Bar x 5
100lbs x 5 WARMUP
140lbs x 3
150lbs x 3
170lbs x 3+ ( did 5 )
 Military/OH Press 5 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
 Dumbbell Rows 5 x 10 = Up weight Month 2
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
 Curls dumbbells = Up Weight Month 2
20lbs x 10
20lbs x 10
20lbs x 10
Last edited by Zorachus; 12222012 at 11:24 AM.
I was really sick the last few weeks, with Influenza Type  A, it knocked my butt out for long time.
Back to easy DELOAD workout at first, get back in swing of it.
Thursday Workout A = Chest
01/10/13
MONTH 1 = BBB
DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Bench Press  1rep max is 210
Bar x 5
80lbs x 5
100lbs x 5
120lbs x 5
 DELOAD Military/OH Press 4 x 10 @ 40%
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
 Dumbbell Rows 4 x 10 = Up weight Month 2
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
 Curls dumbbells = Up Weight Month 2
20lbs x 10
20lbs x 10
20lbs x 10
Saturday  Squats Workout B = Legs
01/12/13
MONTH 1 = BBB
DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Squats Using Powertec Workbench  1rep max is 295
110lbs x 5
130lbs x 5
160lbs x 5
 DELOAD Deadlift 4 x 8 @ 50%
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
Leg Curls 5 x 10 = Up Weight Month 3
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
Monday  Workout C = Shoulders
01/14/13
MONTH 1 = BB
DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 OH Press  1rep max is 150
Bar x 5
55lbs x 5
70lbs x 5
80lbs x 5
 DELOAD Dumbbell Bench Press = 4 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 Chinup's 5 x 10
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
 Tricep pushdowns
50lbs x 10
50lbs x 10
50lbs x 10
Thursday Workout D = Back
01/17/13
MONTH 1 = BBB
DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Deadlift  1rep max is 260
Bar x 5
100lbs x 5
120lbs x 5
140lbs x 5
 Squats DELOAD 4 x 10 @ 40%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 Weighted SitUp's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
Saturday Workout A = Chest
01/19/13
MONTH 1 = BBB
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Bench Press  1rep max is 210
Bar x 5
100lbs x 5 WARMUP
130lbs x 5
150lbs x 5
170lbs x 5+ ( did 11 )
 Military/OH Press 5 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
 Dumbbell Rows
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Curls dumbbells
25lbs x 10
25lbs x 10
25lbs x 10
Monday  Squats Workout B = Legs
01/22/13
MONTH 1 = BBB
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Squats Using Powertec Workbench  1rep max is 290
100lbs x 5 = WARMUP
170lbs x 5
200lbs x 5
220lbs x 5+ ( did 13 )
 Deadlift 5 x 8 @ 50%
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
 Leg Curls
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
Last edited by Zorachus; 01222013 at 07:58 AM.
Thursday  Workout C = Shoulders
01/24/13
MONTH 1 = BB
Wave1  65%x5, 87%x5, 95%x5+
 5/3/1 OH Press  1rep max is 150
Bar x 5
50lbs x 5 = WARMUP
90lbs x 5
100lbs x 5
115lbs x 5+ ( did 6 )
 Dumbbell Bench Press = 5 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 Chinup's 5 x 10 (5x5)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
 Tricep pushdowns
50lbs x 10
50lbs x 10
50lbs x 10
Last edited by Zorachus; 01242013 at 05:50 PM.
Saturday Workout D = Back
01/26/13
MONTH 1 = BBB
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Deadlift  1rep max is 260
Bar x 5
100lbs
150lbs x 5
180lbs x 5
200lbs x 5+ ( did 8 )
 Squats 5 x 10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
 Weighted SitUp's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
Monday Workout A = Chest
13/28/13
MONTH 1 = BBB
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 Bench Press  1rep max is 210
Bar x 5
100lbs x 5 WARMUP
140lbs x 3
150lbs x 3
170lbs x 3+ ( did 5 )
 Military/OH Press 5 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
 Dumbbell Rows 5 x 10 = Up weight Month 2
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
 Curls dumbbells = Up Weight Month 2
20lbs x 10
20lbs x 10
20lbs x 10
Sunday  Squats Workout B = Legs
02/03/13
MONTH 1 = BBB
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 Squats Using Powertec Workbench  1rep max is 290
100lbs x 5 = WARMUP
180lbs x 3
210lbs x 3
230lbs x 3+ ( did 10 )
 Deadlift 5 x 8 @ 50%
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
 Leg Curls
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
Last edited by Zorachus; 02032013 at 04:30 PM.
Monday  Workout C = Shoulders
02/04/13
MONTH 1 = BB
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 OH Press  1rep max is 150
Bar x 5
50lbs x 5 = WARMUP
95lbs x 3
110lbs x 3
120lbs x 3+ ( did 6 )
 Dumbbell Bench Press = 5 x 10 @ 50%
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 Chinup's 5 x 10 (5x5)
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
 Tricep pushdowns
50lbs x 10
50lbs x 10
50lbs x 10
Last edited by Zorachus; 02042013 at 09:15 PM.
Wednesday Workout D = Back
02/06/13
MONTH 1 = BBB
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 Deadlift  1rep max is 260
Bar x 5
100lbs
160lbs x 3
190lbs x 3
210lbs x 3+
 Squats 5 x 10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
 Weighted SitUp's 5 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
Last edited by Zorachus; 02062013 at 06:26 PM.
Friday Workout A = Chest
02/08/13
MONTH 1 = BBB
Wave3  75%x5, 85%x3, 95%x1+
 5/3/1 Bench Press  1rep max is 210
Bar x 5
100lbs x 5 WARMUP
140lbs x 5
160lbs x 3
180lbs x 1+
 Military/OH Press 5 x 10 @ 50%
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
 Dumbbell Rows 5 x 10 = Up weight Month 2
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
 Curls dumbbells = Up Weight Month 2
20lbs x 10
20lbs x 10
20lbs x 10
Sunday  Squats Workout B = Legs
02/10/13
MONTH 1 = BBB
Wave2  75%x5, 85%x3, 95%x1+
 5/3/1 Squats Using Powertec Workbench  1rep max is 290
100lbs x 5 = WARMUP
190lbs x 5
220lbs x 3
250lbs x 1+ ( did 6 )
 Deadlift 5 x 8 @ 50%
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8
 Leg Curls
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
Last edited by Zorachus; 02102013 at 09:52 AM.
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