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

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    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 4 - Month 1
    Workout - 1 of 3 - Saturday 11/16/13 = Deadlift / Press
    B
    - Overhead Medicine Ball Throw = 10 Throws

    - Deadlift = 1RM 275lbs @ 75% x 5, 85% x 3, 95% x 1+
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    185lbs x 5
    210lbs x 3
    235lbs x 1+ ( did 3 )

    - 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
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 11-17-2013 at 10:19 AM.

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