
Saturday Workout A = Chest
08/17/13
MONTH 4
Wave4  DELOAD  50%x5, 60%x5, 70%x5
 5/3/1 Bench Press  1rep max is 215
Bar x 5 WARMUP
100lbs x 5
120lbs x 5
135lbs x 5
 Dumbbell Bench Press  4 x 12
95lbs x 12
95lbs x 12
95lbs x 12
95lbs x 12
 DB Flyes 4 x12
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
Tricep Pushdowns
55lbs x 20
55lbs x 15
55lbs x 12
55lbs x 10
 Pushups
1 x 15
1 x 12
1 x 10
1 x 8
Do Supersets with the Triceps + Pushups together
Last edited by Zorachus; 08172013 at 09:25 AM.
Sunday Workout B = Squat
08/18/13
MONTH 4
Wave4  DELOAD  50%x5, 60%x5, 70%x5
 5/3/1 Squats Using Powertec Workbench  1rep max is 310
Bar X 5 WARMUP
100lbs X 5WARMUP
140lbs x 5
170lbs x 5
200lbs x 5
 Front Squat  4x12 @ 50%
140lbs x 12
140lbs x 12
140lbs x 12
140lbs x 12
 Leg Extensions  4x15
70lbs x 15
70lbs x 15
70lbs x 15
70lbs x 15
Last edited by Zorachus; 08182013 at 08:28 AM.
Tuesday  Workout C = Shoulders
08/20/13
MONTH 4
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 OH Press  1rep max is 160
Bar x 5 WARMUP
50lbs x 5 = WARMUP
60lbs x 5
75lbs x 5
90lbs x 5
 Dumbbell Military 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 = Up Weight Month 6
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
Dumbbell Curls 4 x 10 = Up weight Month 6
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Last edited by Zorachus; 08202013 at 06:59 PM.
Thursday  Workout D = Deadlift
08/23/13
MONTH 4
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Deadlift  1rep max is 275
100lbs x 5 WARMUP
100lbs x 5
130lbs x 5
150lbs x 5
 Bent Over Rows 4 x 12
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12
 Lat Pulldowns  4 x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
 Pull ups 3 x 5
Saturday Workout A = Chest
08/24/13
MONTH 5
Wave1 65%x5, 75%x5, 85%x5
 5/3/1 Bench Press  1rep max is 220
Bar x 5 WARMUP
50lbs x 5 WARMUP
100lbs x 5 WARMUP
130lbs x 5
150lbs x 5
170lbs x 5+
 Dumbbell Bench Press  4 x 12 = Up Weight Month 7
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
 DB Flyes 4 x12 = Up Weight Month 6
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
Tricep Pushdowns
60lbs x 20
60lbs x 15
60lbs x 12
60lbs x 10
 Pushups
1 x 15
1 x 12
1 x 10
1 x 8
Do Supersets with the Triceps + Pushups together
That was a good workout, felt great
Sunday Workout B = Squat
08/25/13
MONTH 5
Wave1 65%x5, 75%x5, 85%x5+
 5/3/1 Squats Using Powertec Workbench  1rep max is 320
Bar X 5 WARMUP
100lbs X 5WARMUP
150lbs x 5 WARMUP
190lbs x 5
210lbs x 5
240lbs x 5
 Front Squat  4x12 @ 50%
145lbs x 12
145lbs x 12
145lbs x 12
145lbs x 12
 Leg Extensions  4x15
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15
Tuesday  Workout C = Shoulders
08/27/13
MONTH 5
Wave1 65%x5, 75%x5, 85%x5+
 5/3/1 OH Press  1rep max is 165
Bar x 5 WARMUP
50lbs x 5 = WARMUP
95lbs x 5
110lbs x 5
125lbs x 5
 Dumbbell Military 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 = Up Weight Month 6
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
Dumbbell Curls 4 x 10 = Up weight Month 6
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Thursday  Workout D = Deadlift
08/29/13
MONTH 5
Wave1 65%x5, 75%x5, 85%x5+
 5/3/1 Deadlift  1rep max is 285
100lbs x 5 WARMUP
160lbs x 5
190lbs x 5
220lbs x 5
 Bent Over Rows 4 x 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
 Lat Pulldowns  4 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Pull ups 3 x 5
Saturday Workout A = Chest
08/31/13
MONTH 5
Wave2 70%x3, 80%x3, 90%x3
 5/3/1 Bench Press  1rep max is 220
Bar x 5 WARMUP
50lbs x 5 WARMUP
100lbs x 5 WARMUP
140lbs x 3
160lbs x 3
180lbs x 3
 Dumbbell Bench Press  4 x 12 = Up Weight Month 7
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
 DB Flyes 4 x12 = Up Weight Month 6
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
Tricep Pushdowns
60lbs x 20
60lbs x 15
60lbs x 12
60lbs x 10
 Pushups
1 x 15
1 x 12
1 x 10
1 x 8
Do Supersets with the Triceps + Pushups together
Sunday Workout B = Squat
09/01/13
MONTH 5
Wave2 70%x3, 80%x3, 90%x3
 5/3/1 Squats Using Powertec Workbench  1rep max is 320
Bar X 5 WARMUP
100lbs X 5WARMUP
150lbs x 5 WARMUP
200lbs x 3
230lbs x 3
260lbs x 3
 Front Squat  4x12 @ 50%
145lbs x 12
145lbs x 12
145lbs x 12
145lbs x 12
 Leg Extensions  4x15
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15
Tuesday  Workout C = Shoulders
09/03/13
MONTH 5
Wave2 70%x3, 80%x3, 90%x3
 5/3/1 OH Press  1rep max is 165
Bar x 5 WARMUP
50lbs x 5 = WARMUP
100lbs x 3
120lbs x 3
135lbs x 3
 Dumbbell Military 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 = Up Weight Month 6
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
Dumbbell Curls 4 x 10 = Up weight Month 6
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Thursday  Workout D = Deadlift
09/05/13
MONTH 5
Wave2 70%x3, 80%x3, 90%x3
 5/3/1 Deadlift  1rep max is 285
100lbs x 5 WARMUP
180lbs x 3
200lbs x 3
230lbs x 3
 Bent Over Rows 4 x 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
 Lat Pulldowns  4 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Pull ups 3 x 5
Nice sessions. I'm doing a 5/3/1 of sorts as well. Jw, how often do you (you personally) max out in order to confirm your new max numbers?
Age: 27 Weight: 175 Height: 5' 10"
PRs: B/S/D/T 235/295/435/965
My Journal
New Goal: Explore my body's potential
Saturday Workout A = Chest
09/07/13
MONTH 5
Wave3 75%x5, 85%x3, 95%x1
 5/3/1 Bench Press  1rep max is 220
Bar x 5 WARMUP
50lbs x 5 WARMUP
100lbs x 5 WARMUP
150lbs x 5
170lbs x 3
190lbs x 1
 Dumbbell Bench Press  4 x 12 = Up Weight Month 7
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
 DB Flyes 4 x12 = Up Weight Month 6
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
Tricep Pushdowns
60lbs x 20
60lbs x 15
60lbs x 12
60lbs x 10
 Pushups
1 x 15
1 x 12
1 x 10
1 x 8
Do Supersets with the Triceps + Pushups together
Sunday Workout B = Squat
09/08/13
MONTH 5
Wave3 75%x5, 85%x3, 95%x1
 5/3/1 Squats Using Powertec Workbench  1rep max is 320
Bar X 5 WARMUP
100lbs X 5WARMUP
150lbs x 5 WARMUP
210lbs x 5
240lbs x 3
270lbs x 1 ( did 8 )
 Front Squat  4x12 @ 50%
145lbs x 12
145lbs x 12
145lbs x 12
145lbs x 12
 Leg Extensions  4x15
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15
Last edited by Zorachus; 09092013 at 06:52 PM.
Tuesday  Workout C = Shoulders
09/10/13
MONTH 5
Wave3 75%x5, 85%x3, 95%x1
 5/3/1 OH Press  1rep max is 165
Bar x 5 WARMUP
50lbs x 5 = WARMUP
110lbs x 5
125lbs x 3
140lbs x 1
 Dumbbell Military 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 = Up Weight Month 6
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
Dumbbell Curls 4 x 10 = Up weight Month 6
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Thursday  Workout D = Deadlift
09/12/13
MONTH 5
Wave3 75%x5, 85%x3, 95%x1
 5/3/1 Deadlift  1rep max is 285
100lbs x 5 WARMUP
190lbs x 5
210lbs x 3
240lbs x 1
 Bent Over Rows 4 x 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
 Lat Pulldowns  4 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Pull ups 3 x 5
Saturday Workout A = Chest
09/14/13
MONTH 5
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Bench Press  1rep max is 220
Bar x 5 WARMUP
50lbs x 5 WARMUP
80lbs x 5
100lbs x 5
120lbs x 5
 Dumbbell Bench Press  4 x 12 = Up Weight Month 7
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
 DB Flyes 4 x12 = Up Weight Month 6
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
Tricep Pushdowns
60lbs x 20
60lbs x 15
60lbs x 12
60lbs x 10
 Pushups
1 x 16
1 x 13
1 x 11
1 x 9
Do Supersets with the Triceps + Pushups together
Last edited by Zorachus; 09142013 at 10:01 AM.
Sunday Workout B = Squat
09/15/13
MONTH 5
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Squats Using Powertec Workbench  1rep max is 320
Bar X 5 WARMUP
100lbs X 5WARMUP
120lbs x 5
140lbs x 5
170lbs x 5
 Front Squat  4x12 @ 50%
145lbs x 12
145lbs x 12
145lbs x 12
145lbs x 12
 Leg Extensions  4x15
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15
How long have you been following the 5/3/1 template and how much progress have you made?
I have been doing it pretty much straight for two + years, just different routines for the Accessory parts. Maybe I switch it up, try something different. My leg lifts Squats and Deadlifts have gone up a lot, my OH Press at it's highest now, but I'm hitting a road block, and Bench Press always my worst slowest progression.
Tuesday  Workout C = Shoulders
09/17/13
MONTH 5
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 OH Press  1rep max is 165
Bar x 5 WARMUP
50lbs x 5 = WARMUP
60lbs x 5
80lbs x 5
100lbs x 5
 Dumbbell Military 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 = Up Weight Month 6
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
Dumbbell Curls 4 x 10 = Up weight Month 6
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Last edited by Zorachus; 09172013 at 08:16 PM.
Thursday  Workout D = Deadlift
09/19/13
MONTH 5
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Deadlift  1rep max is 285
100lbs x 5 WARMUP
100lbs x 5
130lbs x 5
160lbs x 5
 Deadlift 4 x 10 @ 50%
130lbs x 10
130lbs x 10
130lbs x 10
130lbs x 10
 Bent Over Rows 4 x 12
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 12
 Lat Pulldowns  4 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
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