
Saturday Workout A = Chest
09/21/13
MONTH 6
Wave1  65%x5, 75%x5, 85%x5
 5/3/1 Bench Press  1rep max is 225
Bar x 5 WARMUP
50lbs x 5 WARMUP
100lbs x 5 WARMUP
130lbs x 5
150lbs x 5
170lbs x 5
 Tbar Row @ 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Dumbbell Bench Press @ 50% 5 x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
Dumbbell Hammer Curls 3 x 10
50lbs x 10
50lbs x 10
50lbs x 10
 Pushups BW
17
14
12
Last edited by Zorachus; 09242013 at 05:21 PM.
Sunday Workout B = Squat
09/22/13
MONTH 6
Wave1  65%x5, 75%x5, 85%x5
 5/3/1 Squats Using Powertec Workbench  1rep max is 330
Bar X 5 WARMUP
100lbs X 5WARMUP
150lbs x 5 WARMUP
190lbs x 5
220lbs x 5
250lbs x 5
 Front Squat  5x10 @ 50%
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
 Leg Extensions  4x15
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15
Tuesday  Workout C = Shoulders
09/24/13
MONTH 6
Wave1  65%x5, 75%x5, 85%x5
 5/3/1 OH Press  1rep max is 170
Bar x 5 WARMUP
50lbs x 5 = WARMUP
100lbs x 5
110lbs x 5
130lbs x 5
 Dumbbell Row 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Dumbbell Military Press 5 x 10
35 DB x 10
35 DB x 10
35 DB x 10
35 DB x 10
35 DB x 10
 Standing Overhead Barbell Triceps Extension 5 x 10
20lbs x 8
20lbs x 8
20lbs x 8
20lbs x 8
20lbs x 8
Last edited by Zorachus; 09262013 at 08:06 PM.
Thursday  Workout D = Deadlift
09/26/13
MONTH 6
Wave1  65%x5, 75%x5, 85%x5
 5/3/1 Deadlift  1rep max is 295
100lbs x 5 WARMUP
170lbs x 5
200lbs x 5
230lbs x 5
 StraightLeg Deadlift @ 40% 5 x 10
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10
 Lat Pulldowns  5 x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
Last edited by Zorachus; 09262013 at 08:01 PM.
Saturday Workout A = Chest
09/28/13
MONTH 6
Wave2  70%x3, 80%x3, 90%x3
 5/3/1 Bench Press  1rep max is 225
Bar x 5 WARMUP
50lbs x 5 WARMUP
100lbs x 5 WARMUP
140lbs x 3
160lbs x 3
180lbs x 3
 Tbar Row @ 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Dumbbell Bench Press @ 50% 5 x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
Dumbbell Hammer Curls 3 x 10
50lbs x 10
50lbs x 10
50lbs x 10
 Pushups BW
17
14
12
Sunday Workout B = Squat
09/29/13
MONTH 6
Wave2  70%x3, 80%x3, 90%x3
 5/3/1 Squats Using Powertec Workbench  1rep max is 330
Bar X 5 WARMUP
100lbs X 5WARMUP
150lbs x 5 WARMUP
210lbs x 3
240lbs x 3
270lbs x 3
 Front Squat  5x10 @ 50%
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
 Leg Extensions  4x15
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15
Tuesday  Workout C = Shoulders
10/01/13
MONTH 6
Wave2  70%x3, 80%x3, 90%x3
 5/3/1 OH Press  1rep max is 170
Bar x 5 WARMUP
50lbs x 5 = WARMUP
105lbs x 3
120lbs x 3
140lbs x 3
 Dumbbell Row 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Dumbbell Military Press 5 x 10
35 DB x 10
35 DB x 10
35 DB x 10
35 DB x 10
35 DB x 10
 Standing Overhead Barbell Triceps Extension 5 x 10
20lbs x 8
20lbs x 8
20lbs x 8
20lbs x 8
20lbs x 8
Thursday  Workout D = Deadlift
10/04/13
MONTH 6
Wave2  70%x3, 80%x3, 90%x3
 5/3/1 Deadlift  1rep max is 295
100lbs x 5 WARMUP
185lbs x 3
210lbs x 3
240lbs x 3
 StraightLeg Deadlift @ 40% 5 x 10
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10
105lbs x 10
 Lat Pulldowns  5 x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
Saturday Workout A = Chest
10/05/13
MONTH 6
Wave3  75%x5, 85%x3, 95%x1
 5/3/1 Bench Press  1rep max is 225
Bar x 5 WARMUP
50lbs x 5 WARMUP
100lbs x 5 WARMUP
150lbs x 5
170lbs x 3
190lbs x 1
 Tbar Row @ 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 Dumbbell Bench Press @ 50% 5 x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 Pushups BW
17
14
12
Last edited by Zorachus; 10052013 at 11:44 AM.
Saturday Workout A = Chest
10/19/13
MONTH 7
Wave1  65%x5, 75%x5,85%x5
 5/3/1 Bench Press  1rep max is 230
Bar x 5 WARMUP
50lbs x 5 WARMUP
100lbs x 5 WARMUP
135lbs x 5
155lbs x 5
175lbs x 5
 Tbar Row @ 5 x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
85lbs x 10
 Dumbbell Bench Press @ 50% 5 x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 Pushups BW
17
14
12
Last edited by Zorachus; 10192013 at 08:11 AM.
Some good, consistent work in here. How you liking 5/3/1?
Current 1RM's  Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
Deadlift 429lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
6ft 2, 234lb fat, hairy ape!
My journal  http://www.wannabebig.com/forums/sho...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
Sunday Workout B = Squat
10/20/13
MONTH 7
Wave1  65%x5, 75%x5,85%x5
 5/3/1 Squats Using Powertec Workbench  1rep max is 340
Bar X 5 WARMUP
100lbs X 5WARMUP
150lbs x 5 WARMUP
200lbs x 5
230lbs x 5
260lbs x 5
 Front Squat  5x10 @ 50%
155lbs x 10
155lbs x 10
155lbs x 10
155lbs x 10
155lbs x 10
 Leg Extensions  4x15
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15
Trying a new 5/3/1 routine, as I am getting bored with Big But Boring LOL, as good as BBB is, I have done it too much lately.
Beyond 5/3/1 Program 1.1
http://www.tnation.com/workouts/beyond531program11
20 week program;
Add weight on week 6 = 5lbs to Press and 10lbs to Squats / Deadlift
Dropped the 1RM max weights lower, says best to start off lighter than normal, and work up to heavier weight as the weeks months progress.
Squat 1RM = 300lbs
Bench Press 1RM = 200lbs
Deadlift 1RM = 275lbs
OH Press 1RM = 140lbs
Last edited by Zorachus; 10282013 at 07:50 PM.
Slower movement on down lifts, and explosive movement pushing back up
WEEK 1  Month 1
Workout  1 of 3  Saturday 10/26/13 = Squat / Bench Press
A
 Box Jump = 3 sets x 5 jumps
 Squat @ 70% x 3, 80% x 3, 90% x 3+
Warmup 100lbs x 10
Warmup 150lbs x 5
195lbs x 3
225lbs x 3
250lbs x 3+( did 6 )
 Bench Press 5 x 5 @ 75% ( Rest 60 seconds )
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
 Chin Up / Pull Up = Work up to total of 50 reps
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
 Side Bends
1 x 25
1 x 25
 Tricep Pushdown
50lbs x 25
50lbs x 20
50lbs x 15
Last edited by Zorachus; 11122013 at 08:52 PM.
Slower movement on down lifts, and explosive movement pushing back up
WEEK 1  Month 1
Workout  2 of 3  Monday 10/28/13 = Deadlift / Press
B
 Overhead Medicine Ball Throw = 10 Throws
 Deadlift = 1RM 275lbs @ 70% x 3, 80% x 3, 90% x 3+
Warmup 50lbs x 10
Warmup 100lbs x 5
180lbs x 3
200lbs x 3
220lbs x 3+ ( did 5 )
 OH Press 5 x 5 @ 75%
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
 Barbell Curls 3 x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull total of 100reps
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
Last edited by Zorachus; 11122013 at 08:51 PM.
Slower movement on down lifts, and explosive movement pushing back up
WEEK 1  Month 1
Workout  3 of 3  Wednesday 10/30/13 = Squat / Bench Press
C
 Standing Long Jump = 3 sets x 5 jumps
 Bench Press = 1RM 200lbs @ 70% x 3, 80% x 3, 90% x 3+
130lbs x 3
150lbs x 3
170lbs x 3+ ( did 4 )
 Squat 5 x 5 @ 75% of 1RM 300lbs
Warmup 100lbs x 10
Warmup 150lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
 Chin Up / Pull Up = Work up to total of 50 reps
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
 Side Bends
1 x 25
1 x 25
 Tricep Pushdown
50lbs x 25
50lbs x 20
50lbs x 15
Last edited by Zorachus; 11122013 at 08:51 PM.
Nice work brutha!
Slower movement on down lifts, and explosive movement pushing back up
WEEK 2  Month 1
Workout  1 of 3  Saturday 11/02/13 = Deadlift / Press
D
 Overhead Medicine Ball Throw = 15 Throws
 Deadlift = 1RM 275lbs @ 5 sets x 3 @ 75%
Warmup 50lbs x 10
Warmup 100lbs x 5
190lbs x 3
190lbs x 3
190lbs x 3
190lbs x 3
190lbs x 3
 OH Press 140lbs 1RM @ 70% x 3, 80% x 3, 90% x 3
WARMUP 50lbs x 5
90bs x 3
100lbs x 3
110lbs x 3+ ( did 7 )
 Barbell Curls 3 x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull total of 100reps
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
Last edited by Zorachus; 11122013 at 08:49 PM.
WEEK 2  Month 1
Workout  2 of 3  Monday 11/04/13 = Squat / Bench Press
A
 Box Jump = 3 sets x 5 jumps
Slower movement on down lifts, and explosive movement pushing back up
 Squat = 1RM 300lbs @ 65% x 5, 75% x 5, 85% x 5+
Warmup 100lbs x 10
Warmup 150lbs x 5
175lbs x 5
200lbs x 5
225lbs x 5+ ( did 15 )
 Bench Press 5 x 5 @ 75% ( Rest 60 seconds )
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
 Chin Up / Pull Up = Work up to total of 50 reps
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
 Side Bends
1 x 25
1 x 25
 Tricep Pushdown
50lbs x 25
50lbs x 20
50lbs x 15
Last edited by Zorachus; 11122013 at 08:49 PM.
Slower movement on down lifts, and explosive movement pushing back up
WEEK 2  Month 1
Workout  3 of 3  Monday 11/06/13 = Deadlift / Press
B
 Overhead Medicine Ball Throw = 10 Throws
 Deadlift = 1RM 275lbs @ 65% x 3, 75% x 3, 85% x 3+
Warmup 50lbs x 10
Warmup 100lbs x 5
160lbs x 3
190lbs x 3
210lbs x 3+ ( did 5 )
 OH Press 5 x 5 @ 75%
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
 Barbell Curls 3 x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull total of 100reps
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
50lbs x 20
Last edited by Zorachus; 11122013 at 08:48 PM.
Slower movement on down lifts, and explosive movement pushing back up
WEEK 3  Month 1
Workout  1 of 3  Wednesday 11/09/13 = Squat / Bench Press
C
 Standing Long Jump = 3 sets x 5 jumps
 Squat 5 x 5 @ 75% of 1RM 300lbs
Warmup 100lbs x 10
Warmup 150lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
200lbs x 5
 Bench Press = 1RM 200lbs @ 65% x 5, 75% x 5, 85% x 5+
115lbs x 5
135lbs x 5
155lbs x 5+ ( did 7 )
 Lat Pull Downs 5 x 10 @ 70lbs = Fast pull, then pause at neck 1sec, then slow retraction
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Side Bends
1 x 25
1 x 25
 Tricep Pushdown
50lbs x 25
50lbs x 20
50lbs x 15
Last edited by Zorachus; 11122013 at 08:48 PM.
Slower movement on down lifts, and explosive movement pushing back up
WEEK 3  Month 1
Workout  2 of 3  Monday 11/11/13 = Deadlift / Press
D
 Overhead Medicine Ball Throw = 15 Throws
 Deadlift = 1RM 275lbs @ 5 sets x 3 @ 75%
Warmup 50lbs x 10
Warmup 100lbs x 5
190lbs x 3
190lbs x 3
190lbs x 3
190lbs x 3
190lbs x 3
 OH Press 140lbs 1RM @ 65% x 5, 75% x 5, 85% x 5+
WARMUP bar x 5
WARMUP 50lbs x 5
80bs x 5
95lbs x 5
105lbs x 5+ ( did 8 )
 Barbell Curls 3 x 10
40lbs x 10
40lbs x 10
40lbs x 10
 Face Pull total of 100reps
20lbs x 20
20lbs x 20
20lbs x 20
20lbs x 20
20lbs x 20
Last edited by Zorachus; 11122013 at 08:48 PM.
These workouts look easy and quick on paper, but they are actually pretty rough, and kick my butt in a good way
WEEK 3  Month 1
Workout  3 of 3  Wednesday 11/13/13 = Squat / Bench Press
A
 Box Jump = 3 sets x 5 jumps
Slower movement on down lifts, and explosive movement pushing back up
 Squat = 1RM 300lbs @ 75% x 5, 85% x 3, 95% x 1+
Warmup 100lbs x 10
Warmup 150lbs x 5
200lbs x 5
230lbs x 3
255lbs x 1+ ( did 10 )
 Bench Press 5 x 5 @ 75% ( Rest 60 seconds )
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5
 Barbell Rows @ 60lbs  5 x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
 Side Bends
1 x 25
1 x 25
 Tricep Pushdown
50lbs x 25
50lbs x 20
50lbs x 15
Last edited by Zorachus; 11132013 at 06:05 AM.
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