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

  1. #276
    Senior Member Zorachus's Avatar
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    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

    - T-bar 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; 09-24-2013 at 06:21 PM.

  2. #277
    Senior Member Zorachus's Avatar
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    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

  3. #278
    Senior Member Zorachus's Avatar
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    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; 09-26-2013 at 09:06 PM.

  4. #279
    Senior Member Zorachus's Avatar
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    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

    - Straight-Leg 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; 09-26-2013 at 09:01 PM.

  5. #280
    Senior Member Zorachus's Avatar
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    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

    - T-bar 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

  6. #281
    Senior Member Zorachus's Avatar
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    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

  7. #282
    Senior Member Zorachus's Avatar
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    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

  8. #283
    Senior Member Zorachus's Avatar
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    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

    - Straight-Leg 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

  9. #284
    Senior Member Zorachus's Avatar
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    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

    - T-bar 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; 10-05-2013 at 12:44 PM.

  10. #285
    Senior Member Zorachus's Avatar
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    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

    - T-bar 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; 10-19-2013 at 09:11 AM.

  11. #286
    Crikey, its a 30 foot ape! Kong's Avatar
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    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...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  12. #287
    Senior Member Zorachus's Avatar
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    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

  13. #288
    Senior Member Zorachus's Avatar
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    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.t-nation.com/workouts/beyond-531-program-1-1

  14. #289
    Senior Member Zorachus's Avatar
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    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; 10-28-2013 at 08:50 PM.

  15. #290
    Senior Member Zorachus's Avatar
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    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; 11-12-2013 at 09:52 PM.

  16. #291
    Senior Member Zorachus's Avatar
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    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; 11-12-2013 at 09:51 PM.

  17. #292
    Senior Member Zorachus's Avatar
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    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; 11-12-2013 at 09:51 PM.

  18. #293
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    Nice work brutha!

  19. #294
    Senior Member Zorachus's Avatar
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    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; 11-12-2013 at 09:49 PM.

  20. #295
    Senior Member Zorachus's Avatar
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    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; 11-12-2013 at 09:49 PM.

  21. #296
    Senior Member Zorachus's Avatar
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    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; 11-12-2013 at 09:48 PM.

  22. #297
    Senior Member Zorachus's Avatar
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    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; 11-12-2013 at 09:48 PM.

  23. #298
    Senior Member Zorachus's Avatar
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    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; 11-12-2013 at 09:48 PM.

  24. #299
    Senior Member Zorachus's Avatar
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    These workouts look easy and quick on paper, but they are actually pretty rough, and kick my butt in a good way

  25. #300
    Senior Member Zorachus's Avatar
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    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; 11-13-2013 at 07:05 AM.

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