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

  1. #326
    Senior Member Zorachus's Avatar
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    Workout - A2
    Bench Press - Thursday - 01-09-14

    - Bench Press = 210lbs 1RM - 70% x 3, 80% x 3, 90% x3+
    WARMUP = Bar x 5
    WARMUP = 50lbs x 5
    130lbs x 3
    150lbs x 3
    170lbs x 3+ ( did 4 )

    - 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; 01-09-2014 at 06:51 AM.

  2. #327
    Senior Member Zorachus's Avatar
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    Workout - B2
    Squat - Sunday - 01-12-14

    - Squats = 320lbs 1RM - 70% x 3, 80% x 3, 90% x3+
    WARMUP = Bar x 3
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    200lbs x 3
    230lbs x 3
    260lbs x 3+ ( did 10 )

    - 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; 01-12-2014 at 11:00 AM.

  3. #328
    Senior Member Zorachus's Avatar
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    Workout - C2
    OH Press - Tuesday - 01-14-14

    - OH Press = 150lbs 1RM - 70% x 3, 80% x 3, 90% x3+
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    95lbs x 3
    110lbs x 3
    120lbs x 3+ ( did 5 )

    - Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Upright Rows 5 x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    -Chin ups 3 sets to Failure ( 7 reps )
    BW X 7
    BW X 6
    BW X 5
    Last edited by Zorachus; 01-14-2014 at 07:07 AM.

  4. #329
    Senior Member Zorachus's Avatar
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    Workout - D2
    Deadlift - Friday - 01-17-14

    - Deadlift = 295lbs 1RM - 70% x 3, 80% x 3, 90% x3+
    WARMUP = Bar x 5
    WARMUP = 100lbs x 5
    180lbs x 3
    210lbs x 3
    230lbs x 3+ ( did 4 )

    - 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
    Last edited by Zorachus; 01-17-2014 at 06:55 AM.

  5. #330
    Senior Member Zorachus's Avatar
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    Workout - A3
    Bench Press - Thursday - 01-19-14

    - Bench Press = 210lbs 1RM - 75% x 5, 85% x 3, 95% x1+
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    WARMUP = 100lbs x 3
    140lbs x 5
    160lbs x 3
    180lbs x 1+ ( did 2 )

    - Dumbbell Press = 50% @ 5 x 10 ( 4 seconds slow down )
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - T-Bar Rows 5 x 10 ( 4 seconds slow down )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Dips 3 x 10 ( 4 seconds slow down )
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 01-19-2014 at 01:28 PM.

  6. #331
    Senior Member Zorachus's Avatar
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    Workout - B3
    Squat - Tuesday - 01-21-14

    - Squats = 320lbs 1RM - 75% x 5, 85% x 3, 95% x1+
    WARMUP = Bar x 3
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    210lbs x 5
    240lbs x 3
    270lbs x 1+ ( did 8 )

    - Front Squat = 50% @ 5 x 10 ( 4 seconds slow down )
    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; 01-21-2014 at 06:54 AM.

  7. #332
    Senior Member Zorachus's Avatar
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    Workout - C3
    OH Press - Friday - 01-24-14

    - OH Press = 150lbs 1RM - 75% x 5, 85% x 3, 95% x1+
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    100lbs x 5
    115lbs x 3
    130lbs x 1+ ( did 3 )

    - Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Upright Rows 5 x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    -Chin ups 3 sets to Failure ( 7 reps )
    BW X 7
    BW X 6
    BW X 5
    Last edited by Zorachus; 01-24-2014 at 06:51 AM.

  8. #333
    Senior Member Zorachus's Avatar
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    Workout - D3
    Deadlift - Sunday - 01-26-14

    - Deadlift = 295lbs 1RM - 75% x 5, 85% x 3, 95% x1+
    WARMUP = Bar x 5
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    200lbs x 5
    225lbs x 3
    250lbs x 1+ ( did 4 )

    - 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
    Last edited by Zorachus; 01-28-2014 at 06:36 AM.

  9. #334
    Senior Member Zorachus's Avatar
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    Workout - A4 - DELOAD
    Bench Press - Tuesday - 01-28-14

    - Bench Press - DELOAD = 210lbs 1RM - 40% x 5, 50% x 5, 60% x 5
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    WARMUP = 100lbs x 3
    80lbs x 5
    100lbs x 5
    120lbs x 5

    - Dumbbell Press = 50% @ 5 x 10 ( 4 seconds slow down )
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - T-Bar Rows 5 x 10 ( 4 seconds slow down )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Dips 3 x 10 ( 4 seconds slow down )
    BW x 10
    BW x 10
    BW x 10

  10. #335
    Senior Member Zorachus's Avatar
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    Workout - B4 - DELOAD
    Squat - Friday - 01-31-14

    - Squats - DELOAD = 320lbs 1RM - 40% x 5, 50% x 5, 60% x5
    WARMUP = Bar x 3
    WARMUP = 100lbs x 3

    120lbs x 5
    150lbs x 5
    170lbs x 5

    - Front Squat = 50% @ 5 x 10 ( 4 seconds slow down )
    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

  11. #336
    Senior Member Zorachus's Avatar
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    Workout - C4 - DELOAD
    OH Press - Sunday - 02-02-14

    - OH Press - DELOAD = 150lbs 1RM - 40% x 5, 50% x 5, 60% x5
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    60lbs x 5
    70lbs x 5
    80lbs x 5

    - Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Upright Rows 5 x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    -Chin ups 3 sets to Failure ( 7 reps )
    BW X 7
    BW X 6
    BW X 5

  12. #337
    Senior Member Zorachus's Avatar
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    Workout - D4 - DELOAD
    Deadlift - Tuesday - 02-04-14

    - Deadlift - DELOAD = 295lbs 1RM - 40% x 5, 50% x 5, 60% x5
    WARMUP = Bar x 5
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    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

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

  13. #338
    Senior Member Zorachus's Avatar
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    25 reps of Jumping Jacks between exercises.

  14. #339
    Senior Member Zorachus's Avatar
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    Workout - A1
    Bench Press - Thursday - 02-06-14
    Month 2

    - Bench Press = 215lbs 1RM - 60% x 5, 70% x 5, 80% x5+
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    WARMUP = 100lbs x 3
    115lbs x 5
    135lbs x 5
    155lbs x 5+ ( did 8 )

    - Dumbbell Press = 50% @ 5 x 10 ( 4 seconds slow down )
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - T-Bar Rows 5 x 10 ( 4 seconds slow down )
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10

    - Dips 3 x 10 ( 4 seconds slow down )
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 02-06-2014 at 06:51 AM.

  15. #340
    Senior Member Zorachus's Avatar
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    Workout - B1
    Squat - Sunday - 02-09-14
    Month 2

    - Squats = 330lbs 1RM - 60% x 5, 70% x 5, 80% x5+
    WARMUP = Bar x 3
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    180lbs x 5
    210lbs x 5
    240lbs x 5+ ( did 10 )

    - Front Squat = 50% @ 5 x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10

    - Leg Curls 35lbs x @ 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    Last edited by Zorachus; 02-09-2014 at 02:00 PM.

  16. #341
    Senior Member Zorachus's Avatar
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    Workout - C1
    OH Press - Tuesday - 02-11-14
    Month 2

    - OH Press = 155lbs 1RM - 60% x 5, 70% x 5, 80% x5+
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    85lbs x 5
    100lbs x 5
    110lbs x 5+( did 8 )

    - Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Upright Rows 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    -Chin ups 3 sets to Failure ( 7 reps )
    BW X 8
    BW X 7
    BW X 56
    Last edited by Zorachus; 02-11-2014 at 07:12 AM.

  17. #342
    Senior Member Zorachus's Avatar
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    Workout - D1
    Deadlift - Thursday - 02-13-14

    - Deadlift = 305lbs 1RM - 60% x 5, 70% x 5, 80% x 5+
    WARMUP = Bar x 5
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    160lbs x 5
    190lbs x 5
    220lbs x 5+ ( did 7 )

    - 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
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Face Pulls
    35lbs x 10
    35lbs x 10
    35lbs x 10
    Last edited by Zorachus; 02-13-2014 at 07:04 AM.

  18. #343
    Senior Member Zorachus's Avatar
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    Workout - A2
    Bench Press - Sunday - 02-16-14
    Month 2

    - Bench Press = 215lbs 1RM - 70% x 3, 80% x 3, 90% x3+
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    WARMUP = 100lbs x 3
    135lbs x 3
    155lbs x 3
    175lbs x 3+

    - Dumbbell Press = 50% @ 5 x 10 ( 4 seconds slow down )
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - T-Bar Rows 5 x 10 ( 4 seconds slow down )
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10

    - Dips 3 x 10 ( 4 seconds slow down )
    BW x 10
    BW x 10
    BW x 10

  19. #344
    Senior Member Zorachus's Avatar
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    Workout - B2
    Squat - Tuesday - 02-18-14
    Month 2

    - Squats = 330lbs 1RM - 70% x 3, 80% x 3, 90% x 3+
    WARMUP = Bar x 3
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    200lbs x 3
    230lbs x 3
    270lbs x 3+ ( did 8 )

    - Front Squat = 50% @ 5 x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10

    - Leg Curls 35lbs x @ 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    Last edited by Zorachus; 02-18-2014 at 06:56 AM.

  20. #345
    Senior Member Zorachus's Avatar
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    Workout - C2
    OH Press - Thursday - 02-20-14
    Month 2

    - OH Press = 155lbs 1RM - 70% x 3, 80% x 3, 90% x3+
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    100lbs x 3
    110lbs x 3
    125lbs x 3+ ( did 4 )

    - Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Upright Rows 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    -Chin ups 3 sets to Failure ( 7 reps )
    BW X 8
    BW X 7
    BW X 56
    Last edited by Zorachus; 02-20-2014 at 06:54 AM.

  21. #346
    Senior Member Zorachus's Avatar
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    Workout - D2
    Deadlift - Sunday - 02-23-14

    - Deadlift = 305lbs 1RM - 70% x 3, 80% x 3, 90% x 3+
    WARMUP = Bar x 5
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    190lbs x 3
    220lbs x 3
    250lbs x 3+ ( did 6 )

    - 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
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Face Pulls
    35lbs x 10
    35lbs x 10
    35lbs x 10
    Last edited by Zorachus; 02-22-2014 at 03:14 PM.

  22. #347
    Senior Member Zorachus's Avatar
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    Workout - A3
    Bench Press - Tuesday - 02-25-14
    Month 2

    - Bench Press = 215lbs 1RM - 75% x 5, 85% x 3, 95% x1+
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    WARMUP = 100lbs x 3
    145lbs x 5
    165lbs x 3
    185lbs x 1+ ( did 2 )

    - Dumbbell Press = 50% @ 5 x 10 ( 4 seconds slow down )
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - T-Bar Rows 5 x 10 ( 4 seconds slow down )
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10

    - Dips 3 x 10 ( 4 seconds slow down )
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 02-25-2014 at 07:12 AM.

  23. #348
    Senior Member Zorachus's Avatar
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    Workout - B3
    Squat - Thursday - 02-27-14
    Month 2

    - Squats = 330lbs 1RM - 75% x 5, 85% x 3, 95% x 1+
    WARMUP = Bar x 3
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    220lbs x 5
    250lbs x 3
    280lbs x 1+ ( did 15 )

    - Front Squat = 50% @ 5 x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10

    - Leg Curls 35lbs x @ 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    Last edited by Zorachus; 02-27-2014 at 06:52 AM.

  24. #349
    Senior Member Zorachus's Avatar
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    Workout - C3
    OH Press - Saturday - 03 - 01 -14
    Month 2

    - OH Press = 155lbs 1RM - 75% x 5, 85% x 3, 95% x1+
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    100lbs x 5
    120lbs x 3
    130lbs x 1+ ( did 4 )

    - Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Upright Rows 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    -Chin ups 3 sets to Failure ( 7 reps )
    BW X 8
    BW X 7
    BW X 56
    Last edited by Zorachus; 03-01-2014 at 02:03 PM.

  25. #350
    Crikey, its a 30 foot ape! Kong's Avatar
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    Some solid, consistent work here mate.
    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

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