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

  1. #301
    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 11:19 AM.

  2. #302
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 4 - Month 1
    Workout - 2 of 3 - Monday 11/19/13 = 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 @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP 50lbs x 5
    WARMUP 100lbs x 5
    135lbs x 5
    155lbs x 3
    170lbs x 1+ ( did 3 )

    - Super Set = Pull ups + Barbell Rows X 5 sets
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs 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; 11-19-2013 at 06:58 AM.

  3. #303
    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 - 3 of 3 - Wednesday 11/21/13 = 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 @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP bar x 5
    WARMUP 50lbs x 5
    95bs x 5
    105lbs x 3
    120lbs x 1+ ( did 6 )

    - 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; 11-21-2013 at 06:46 AM.

  4. #304
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    WEEK 5 - Month 1
    Workout - 1 of 3 - Wednesday 11/23/13 = 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 @ 5 x 5 @ 75%
    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 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

  5. #305
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 5 - Month 1
    Workout - 2 of 3 - Monday 11/25/13 = Deadlift / Press
    B
    - Overhead Medicine Ball Throw = 10 Throws

    - Deadlift = 1RM 275lbs @ 5 x 3 @ 75%
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 3
    185lbs x 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

  6. #306
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 5 - Month 1
    Workout - 3 of 3 - Saturday 11/28/13 = 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 5 x 5 @ 75% ( Rest 60 seconds )
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Super Set = Pull ups + Barbell Rows X 5 sets
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5
    Pull ups x 5 + Barbell Row 60lbs x 5

    - Side Bends
    1 x 25
    1 x 25

    - Tricep Pushdown
    50lbs x 25
    50lbs x 20
    50lbs x 15

  7. #307
    Senior Member Zorachus's Avatar
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    First 5 weeks is over, now to add some weight, and start another 5 weeks again

    Add weight on week 6 = 5lbs to Press and 10lbs to Squats / Deadlift

    WEEK 6;

    Squat 1RM = 310lbs
    Bench Press 1RM = 205lbs
    Deadlift 1RM = 285lbs
    OH Press 1RM = 145lbs

  8. #308
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 6 - Month 2
    Workout - W1 - 1 of 3 - Saturday 11/30/13 = Deadlift / Press
    D
    - Overhead Medicine Ball Throw = 15 Throws

    - Deadlift = 1RM 285lbs @ 70% x 3, 80% x 3, 90% x 3+
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    180lbs x 3
    200lbs x 3
    230lbs x 3+ ( did 4 )

    - OH Press = 1RM 145lbs @ 5 x 5 @ 75%
    WARMUP bar x 5
    WARMUP 50lbs x 5
    100bs x 5
    100bs x 5
    100bs x 5
    100bs x 5
    100bs x 5

    - Barbell Curls 3 x 10 = Up weight Week 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    - Face Pull total of 100reps = Up weight Week 10
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 12-08-2013 at 02:21 PM.

  9. #309
    Senior Member Zorachus's Avatar
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    WEEK 6 - Month 2
    Workout - W1 - 2 of 3 - Wednesday 12/02/13 = Squat / Bench Press
    A
    - Box Jump = 3 sets x 5 jumps

    Slower movement on down lifts, and explosive movement pushing back up

    - Squat = 1RM 310lbs @ 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 12 )

    - Bench Press = 1RM 205lbs - 5 x 5 @ 75% ( Rest 60 seconds )
    WARMUP 50lbs x 5
    WARMUP 100lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Super Set = Pull ups + Barbell Rows X 5 sets
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4

    - Tricep Pushdown
    55lbs x 25
    55lbs x 20
    55lbs x 15
    Last edited by Zorachus; 12-08-2013 at 02:21 PM.

  10. #310
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 6 - Month 2
    Workout - W1 - 3 of 3 - Saturday 12/07/13 = Deadlift / Press
    B
    - Overhead Medicine Ball Throw = 15 Throws

    - Deadlift = 1RM 285lbs @ 5 x 3 @ 75%
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    195lbs x 3
    195lbs x 3
    195lbs x 3
    195lbs x 3
    195lbs x 3

    - OH Press = 1RM 145lbs @ 70% x 3, 80% x 3, 90% x 3+
    WARMUP bar x 5
    WARMUP 50lbs x 5
    90lbs x 3
    105lbs x 3
    115lbs x 3+ ( did 6 )

    - Barbell Curls 3 x 10 = Up weight Week 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    - Face Pull total of 100reps = Up weight Week 10
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 12-08-2013 at 02:21 PM.

  11. #311
    Senior Member Zorachus's Avatar
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    lower movement on down lifts, and explosive movement pushing back up

    WEEK 6 - Month 2
    Workout - W2 - 1 of 3 - Monday 12/08/13 = Squat / Bench Press
    C
    - Standing Long Jump = 3 sets x 5 jumps

    - Squat 5 x 5 @ 75% of 1RM 310lbs
    Warmup 100lbs x 10
    Warmup 150lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5

    - Bench Press = 1RM 205lbs @ 70% x 3, 80% x 3, 90% x 3+
    WARMUP 50lbs x 5
    WARMUP 100lbs x 5
    130lbs x 3
    150lbs x 3
    165lbs x 3+ ( did 5 )

    - Super Set = Pull ups + Barbell Rows X 5 sets
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4

    - Side Bends
    1 x 25
    1 x 25

    - Tricep Pushdown = up weight Week 11 month 3
    55lbs x 25
    55lbs x 20
    55lbs x 15
    Last edited by Zorachus; 12-09-2013 at 06:59 AM.

  12. #312
    Senior Member Zorachus's Avatar
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 6 - Month 2
    Workout - W2 - 3 of 3 - Wednesday 12/11/13 = Deadlift / Press
    D
    - Overhead Medicine Ball Throw = 15 Throws

    - Deadlift = 1RM 285lbs @ 65% x 3, 75% x 3, 85% x 3+
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    170lbs x 3
    190lbs x 3
    220lbs x 3+ ( did 5 )

    - OH Press = 1RM 145lbs @ 5 x 5 @ 75%
    WARMUP bar x 5
    WARMUP 50lbs x 5
    100bs x 5
    100bs x 5
    100bs x 5
    100bs x 5
    100bs x 5

    - Barbell Curls 3 x 10 = Up weight Week 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    - Face Pull total of 100reps = Up weight Week 10
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 12-11-2013 at 06:49 AM.

  13. #313
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    WEEK 6 - Month 2
    Workout - W2 - 3 of 3 - Friday 12/13/13 = Squat / Bench Press
    A
    - Box Jump = 3 sets x 5 jumps

    Slower movement on down lifts, and explosive movement pushing back up

    - Squat = 1RM 310lbs @ 65% x 5, 75% x 5, 85% x 5+
    Warmup 100lbs x 10
    Warmup 150lbs x 5
    180lbs x 5
    210lbs x 5
    240lbs x 5+ ( did 15 )

    - Bench Press = 1RM 205lbs - 5 x 5 @ 75% ( Rest 60 seconds )
    WARMUP 50lbs x 5
    WARMUP 100lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Super Set = Pull ups + Barbell Rows X 5 sets
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4
    Pull ups x 6 + Barbell Row 75lbs x 4

    - Tricep Pushdown
    55lbs x 25
    55lbs x 20
    55lbs x 15
    Last edited by Zorachus; 12-13-2013 at 06:33 PM.

  14. #314
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    Slower movement on down lifts, and explosive movement pushing back up

    WEEK 6 - Month 2
    Workout - W3 - 2 of 3 - Sunday 12/15/13 = Deadlift / Press
    B
    - Overhead Medicine Ball Throw = 15 Throws

    - Deadlift = 1RM 285lbs @ 5 x 3 @ 75%
    Warmup 50lbs x 10
    Warmup 100lbs x 5
    195lbs x 3
    195lbs x 3
    195lbs x 3
    195lbs x 3
    195lbs x 3

    - OH Press = 1RM 145lbs @ 65% x 5, 75% x 5, 85% x 5+
    WARMUP bar x 5
    WARMUP 50lbs x 5
    80lbs x 5
    100lbs x 5
    110lbs x 5+ ( did 8 )

    - Barbell Curls 3 x 10 = Up weight Week 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    - Face Pull total of 100reps = Up weight Week 10
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 12-18-2013 at 06:56 AM.

  15. #315
    Senior Member Zorachus's Avatar
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    lower movement on down lifts, and explosive movement pushing back up

    WEEK 6 - Month 2
    Workout - W3 - 1 of 3 - Wednesday 12/18/13 = Squat / Bench Press
    C
    - Standing Long Jump = 3 sets x 5 jumps

    - Squat 5 x 5 @ 75% of 1RM 310lbs
    Warmup 100lbs x 10
    Warmup 150lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5

    - Bench Press = 1RM 205lbs @ 65% x 5, 75% x 5, 85% x 5+
    WARMUP 50lbs x 5
    WARMUP 100lbs x 5
    120lbs x 5
    140lbs x 5
    155lbs x 5+ ( did 8 )

    - Super Set = Pull ups + Barbell Rows X 5 sets
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4
    Pull ups x 6 + Barbell Row 60lbs x 4

    - Side Bends
    1 x 25
    1 x 25

    - Tricep Pushdown = up weight Week 11 month 3
    55lbs x 25
    55lbs x 20
    55lbs x 15
    Last edited by Zorachus; 12-18-2013 at 06:55 AM.

  16. #316
    Senior Member Zorachus's Avatar
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    Been sick the past few days, so going to take it easy, do a 5/3/1 BBB - Deload routine for the next week.

  17. #317
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    Workout - A
    Bench Press - Monday - 12-23-13

    - Bench Press = 205lbs 1RM - 40% x 5, 50% x 5, 60% x5
    WARMUP = Bar x 5
    WARMUP = 50lbs x 5
    80lbs x 5
    100lbs x 5
    120lbs x 5

    - Dumbbell Press = 50% @ 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - T-Bar Rows 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Tricep Pushdowns 3 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    Last edited by Zorachus; 12-28-2013 at 09:02 AM.

  18. #318
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    Workout - B
    Squat - Wednesday - 12-25-13

    - Squats = 310lbs 1RM - 40% x 5, 50% x 5, 60% x5
    WARMUP = Bar x 5
    WARMUP = 100lbs x 5
    110lbs x 5
    140lbs x 5
    170lbs x 5

    - Squat = 50% @ 5 x 10
    140lbs x 10
    140lbs x 10
    140lbs x 10
    140lbs x 10
    140lbs x 10

    - Leg Curls 35lbs x @ 5 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    Last edited by Zorachus; 12-25-2013 at 10:59 AM.

  19. #319
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    Workout - C
    OH Press - Friday - 12-27-13

    - OH Press = 145lbs 1RM - 40% x 5, 50% x 5, 60% x5
    WARMUP = Bar x 5
    WARMUP = 50lbs x 5
    50lbs x 5
    65lbs x 5
    80lbs x 5

    - Dumbbell Press = 50% @ 5 x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Upright Rows 5 x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    -Chin ups 3 sets to Failure ( 7 reps )
    BW X F
    BW X F
    BW X F
    Last edited by Zorachus; 12-28-2013 at 07:11 PM.

  20. #320
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    Workout - D
    Deadlift - Sunday - 12-29-13

    - Deadlift = 285lbs 1RM - 40% x 5, 50% x 5, 60% x5
    WARMUP = Bar x 5
    WARMUP = 100lbs x 5
    100lbs x 5
    130lbs x 5
    160lbs x 5

    - Straight leg standing Deadlift = 5 x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    - Bent over rows @ 5 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

  21. #321
    Senior Member Zorachus's Avatar
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    New Big But Boring routine starting

  22. #322
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    Workout - A1
    Bench Press - Monday - 12-31-13

    - Bench Press = 210lbs 1RM - 65% x 5, 75% x 5, 85% x5+
    WARMUP = Bar x 5
    WARMUP = 50lbs x 5
    120lbs x 5
    140lbs x 5
    160lbs x 5+ ( did 7 )

    - Dumbbell Press = 50% @ 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - T-Bar Rows 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Tricep Pushdowns 3 x 10
    60lbs x 10
    60lbs x 10
    Last edited by Zorachus; 12-31-2013 at 04:58 PM.

  23. #323
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    Workout - B1
    Squat - Thursday - 01-02-14

    - Squats = 320lbs 1RM - 65% x 5, 75% x 5, 85% x5
    WARMUP = Bar x 5
    WARMUP = 100lbs x 5
    190lbs x 5
    210lbs x 5
    245lbs x 5+ ( did 8 )

    - Front Squat = 50% @ 5 x 10
    145lbs x 10
    145lbs x 10
    145lbs x 10
    145lbs x 10
    145lbs x 10

    - Leg Curls 35lbs x @ 5 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    Last edited by Zorachus; 01-03-2014 at 07:05 AM.

  24. #324
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    Workout - C1
    OH Press - Sunday - 01-05-14

    - OH Press = 150lbs 1RM - 65% x 5, 75% x 5, 85% x5+
    WARMUP = Bar x 5
    WARMUP = 50lbs x 5
    90lbs x 5
    100lbs x 5
    115lbs x 5+ ( did 7 )

    - Dumbbell Press = 50% @ 5 x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Upright Rows 5 x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    -Chin ups 3 sets to Failure ( 7 reps )
    BW X F
    BW X F
    BW X F
    Last edited by Zorachus; 01-05-2014 at 01:22 PM.

  25. #325
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    Workout - D1
    Deadlift - Tuesday - 01-07-14

    - Deadlift = 295lbs 1RM - 65% x 5, 75% x 5, 85% x5+
    WARMUP = Bar x 5
    WARMUP = 100lbs x 5
    170lbs x 5
    200lbs x 5
    225lbs x 5+

    - Straight leg standing Deadlift = 5 x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    - Bent over rows @ 5 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Face Pulls
    30lbs x 10
    30lbs x 10
    30lbs x 10

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