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

  1. #251
    Senior Member Zorachus's Avatar
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    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 Super-sets with the Triceps + Pushups together
    Last edited by Zorachus; 08-17-2013 at 09:25 AM.

  2. #252
    Senior Member Zorachus's Avatar
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    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; 08-18-2013 at 08:28 AM.

  3. #253
    Senior Member Zorachus's Avatar
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    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; 08-20-2013 at 06:59 PM.

  4. #254
    Senior Member Zorachus's Avatar
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    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

  5. #255
    Senior Member Zorachus's Avatar
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    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 Super-sets with the Triceps + Pushups together

  6. #256
    Senior Member Zorachus's Avatar
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    That was a good workout, felt great

  7. #257
    Senior Member Zorachus's Avatar
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    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

  8. #258
    Senior Member Zorachus's Avatar
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    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

  9. #259
    Senior Member Zorachus's Avatar
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    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

  10. #260
    Senior Member Zorachus's Avatar
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    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 Super-sets with the Triceps + Pushups together

  11. #261
    Senior Member Zorachus's Avatar
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    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

  12. #262
    Senior Member Zorachus's Avatar
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    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

  13. #263
    Senior Member Zorachus's Avatar
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    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

  14. #264
    T.J.W. TheLion's Avatar
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    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

  15. #265
    Senior Member Zorachus's Avatar
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    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 Super-sets with the Triceps + Pushups together

  16. #266
    Senior Member Zorachus's Avatar
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    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; 09-09-2013 at 06:52 PM.

  17. #267
    Senior Member Zorachus's Avatar
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    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

  18. #268
    Senior Member Zorachus's Avatar
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    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

  19. #269
    Senior Member Zorachus's Avatar
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    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 Super-sets with the Triceps + Pushups together
    Last edited by Zorachus; 09-14-2013 at 10:01 AM.

  20. #270
    Senior Member Zorachus's Avatar
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    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

  21. #271
    Senior Member ELmx479's Avatar
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    How long have you been following the 5/3/1 template and how much progress have you made?

  22. #272
    Senior Member Zorachus's Avatar
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    Quote Originally Posted by ELmx479 View Post
    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.

  23. #273
    Senior Member Zorachus's Avatar
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    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; 09-17-2013 at 08:16 PM.

  24. #274
    Senior Member Zorachus's Avatar
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    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

  25. #275
    Senior Member Zorachus's Avatar
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    Time for Month6

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