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

  1. #351
    Senior Member Zorachus's Avatar
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    Workout - D3
    Deadlift - Tuesday - 03-04-14

    - Deadlift = 305lbs 1RM - 75% x 5, 85% x 3, 95% x 1+
    WARMUP = Bar x 5
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    200lbs x 5
    230lbs x 3
    260lbs x 1+ ( did 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
    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; 03-04-2014 at 07:05 AM.

  2. #352
    Senior Member Zorachus's Avatar
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    Workout - A4 - DELOAD
    Bench Press - Thursday - 03-06-14
    Month 2

    - Bench Press = 215lbs 1RM - DELOAD - 40% x 5, 50% x 5, 60% x5
    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 )
    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

  3. #353
    Senior Member Zorachus's Avatar
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    Workout - B4 - DELOAD
    Squats - Saturday - 03-08-14
    Month 2


    - Squats = 330lbs 1RM - DELOAD - 40% x 5, 50% x 5, 60% x 5
    WARMUP = Bar x 3
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    120lbs x 5
    150lbs x 5
    180lbs x 5

    - 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; 03-08-2014 at 08:49 AM.

  4. #354
    Senior Member Zorachus's Avatar
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    Workout - C4 - DELOAD
    OH Press - Saturday - 03 - 10 -14
    Month 2

    - OH Press = 155lbs 1RM - DELOAD - 40% x 5, 50% x 5, 60% x 5
    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 )
    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

  5. #355
    Senior Member Zorachus's Avatar
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    Beyond 5/3/1 Program 1.2
    Extreme Training Demands Extreme Results

    http://www.t-nation.com/workouts/beyond-531-program-1-2

  6. #356
    Senior Member Zorachus's Avatar
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    Month 1
    Week 1.1 - Sunday 03-16-14
    SQUATS

    - Squats - 315lbs = TM @ 70% x 3 80% x 3 90% x 3
    WARMUP = 90lbs x 5
    WARMUP = 140lbs x 5
    200lbs x 3
    225lbs x 3
    255lbs x 3+ ( did 10 )

    - Bench Press - 205lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Chin ups = 5 sets x 5 reps
    5 x BW
    5 x BW
    5 x BW
    5 x BW
    5 x BW

    - Tricep Pushdown = 100 Total Reps
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 03-23-2014 at 10:01 AM.

  7. #357
    Senior Member Zorachus's Avatar
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    Month 1
    Week 1.2 - Tuesday 03-18-14
    DEADLIFT

    - DEADLIFT - 300lbs = TM @ 70% x 3 80% x 3 90% x 3
    WARMUP = 100lbs x 5
    WARMUP = 150lbs x 5
    170lbs x 3
    200lbs x 3
    220lbs x 3+ ( did 5 )

    - OH Press - 145lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5

    - Hammer Dumbbell Curls = 5 sets x 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull = 100 Total reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 03-23-2014 at 10:02 AM.

  8. #358
    Senior Member Zorachus's Avatar
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    Month 1
    Week 1.3 - Thursday 03-20-14
    BENCH PRESS

    - Squats - 315lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    WARMUP = 90lbs x 5
    WARMUP = 140lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5

    - Bench Press - 205lbs = TM - 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 )

    - Chin ups = 5 sets x 5 reps
    5 x BW
    5 x BW
    5 x BW
    5 x BW
    5 x BW

    - Tricep Pushdown = 100 Total Reps
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 03-24-2014 at 06:51 AM.

  9. #359
    Senior Member Zorachus's Avatar
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    Month 1
    Week 2 - Monday 03-24-14
    OH PRESS

    - DEADLIFT - 300lbs = TM @ 7 sets x 3 @ 75% (60 sec. rest b/t sets)
    WARMUP = 100lbs x 5
    WARMUP = 150lbs x 5
    200lbs x 3
    200lbs x 3
    200lbs x 3
    200lbs x 3
    200lbs x 3

    - OH Press - 145lbs = TM @ 70% x 3 80% x 3 90% x 3
    Bar x 5 = WARMUP
    50lbs x 5 = WARMUP
    90lbs x 3
    105lbs x 3
    120lbs x 3+ ( did 5 )

    - Barbell Curls = 5 sets x 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull = 100 Total reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 03-25-2014 at 09:47 PM.

  10. #360
    Senior Member Zorachus's Avatar
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    Month 1
    Week 2 - Wednesday 03-26-14
    SQUATS

    - Squats - 315lbs = TM @ 65% x 5 75% x 5 85% x 5+
    WARMUP = 90lbs x 5
    WARMUP = 140lbs x 5
    180lbs x 5
    210lbs x 5
    240lbs x 5+ ( did 10 )

    - Bench Press - 205lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Chin ups = 5 sets x 5 reps
    5 x BW
    5 x BW
    5 x BW
    5 x BW
    5 x BW

    - Tricep Pushdown = 100 Total Reps
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 03-26-2014 at 06:43 AM.

  11. #361
    Senior Member Zorachus's Avatar
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    Month 1
    Week 2 - Friday 03-28-14
    DEADLIFT

    - DEADLIFT - 300lbs = TM @ 65% x 5 75% x 5 85% x 5+ TM x PR*
    WARMUP = 100lbs x 5
    WARMUP = 150lbs x 5
    175lbs x 3
    200lbs x 3
    230lbs x 3+ ( did 5 )

    - OH Press - 145lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5

    - Hammer Dumbbell Curls = 5 sets x 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull = 100 Total reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 03-30-2014 at 08:51 AM.

  12. #362
    Senior Member Zorachus's Avatar
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    Walk 2 miles

    5 sets of 10 sprints carrying 25lbs

  13. #363
    Senior Member Zorachus's Avatar
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    Month 1
    Week 3 - Monday 03-31-14
    BENCH PRESS

    - Bench Press - 205lbs = TM - 65% x 5 75% x 5 85% x 5 TM x PR*
    WARMUP = 50lbs x 5
    WARMUP = 100lbs x 5
    120lbs x 5
    140lbs x 5
    155lbs x 5+ ( did 7 )

    - Squats - 315lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    WARMUP = 90lbs x 5
    WARMUP = 140lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5

    - Chin ups = 5 sets x 5 reps
    5 x BW
    5 x BW
    5 x BW
    5 x BW
    5 x BW

    - Tricep Pushdown = 100 Total Reps
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 03-31-2014 at 06:39 AM.

  14. #364
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    Quote Originally Posted by Zorachus View Post
    Walk 2 miles

    5 sets of 10 sprints carrying 25lbs

    Sounds fun

  15. #365
    Senior Member Zorachus's Avatar
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    Month 1
    Week 3 - Wednesday 04-02-14
    OH PRESS

    - OH Press - 145lbs = TM @ 65% x 5 75% x 5 85% x 5+
    Bar x 5 = WARMUP
    50lbs x 5 = WARMUP
    80lbs x 5
    100lbs x 5
    110lbs x 5+ ( did 8 )

    - DEADLIFT - 300lbs = TM @ 7 sets x 3 @ 75% (60 sec. rest b/t sets)
    WARMUP = 100lbs x 5
    WARMUP = 150lbs x 5
    200lbs x 3
    200lbs x 3
    200lbs x 3
    200lbs x 3
    200lbs x 3

    - Barbell Curls = 5 sets x 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull = 100 Total reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 04-02-2014 at 06:52 AM.

  16. #366
    Senior Member Zorachus's Avatar
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    Month 1
    Week 3 - Friday 04-04-14
    SQUATS

    - Squats - 315lbs = TM @ 75% x 5 85% x 3 95% x 1+
    WARMUP = 90lbs x 5
    WARMUP = 140lbs x 5
    210lbs x 5
    240lbs x 3
    270lbs x 1+ ( did 8 )

    - Bench Press - 205lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Chin ups = 5 sets x 5 reps
    5 x BW
    5 x BW
    5 x BW
    5 x BW
    5 x BW

    - Tricep Pushdown = 100 Total Reps
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 04-04-2014 at 06:55 AM.

  17. #367
    Senior Member Zorachus's Avatar
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    Month 1
    Week 4 - Monday 04-07-14
    DEADLIFT

    - DEADLIFT - 300lbs = TM @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP = 100lbs x 5
    WARMUP = 150lbs x 5
    200lbs x 5
    230lbs x 3
    255lbs x 1+ ( did 3 )

    - OH Press - 145lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    75lbs x 5
    55lbs x 5

    - Hammer Dumbbell Curls = 5 sets x 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull = 100 Total reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 04-07-2014 at 06:49 AM.

  18. #368
    Senior Member Zorachus's Avatar
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    Month 1
    Week 4 - Wednesday 04-09-14
    BENCH PRESS

    - Bench Press - 205lbs = TM - 75% x 5, 85% x 3, 95% x 1+
    WARMUP = 50lbs x 5
    WARMUP = 100lbs x 5
    140lbs x 5
    155lbs x 3
    175lbs x 1+ ( did 2 )

    - Squats - 315lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    WARMUP = 90lbs x 5
    WARMUP = 140lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5

    - Chin ups = 5 sets x 5 reps
    5 x BW
    5 x BW
    5 x BW
    5 x BW
    5 x BW

    - Tricep Pushdown = 100 Total Reps
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 04-09-2014 at 06:45 AM.

  19. #369
    Senior Member Zorachus's Avatar
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    Month 1
    Week 4 - Friday 04-11-14
    OH PRESS

    - OH Press - 145lbs = TM @ 75% x 5, 85% x 3, 95% x 1+
    Bar x 5 = WARMUP
    50lbs x 5 = WARMUP
    95lbs x 5
    110lbs x 3
    125lbs x 1+ ( did 4 )

    - DEADLIFT - 300lbs = TM @ 7 sets x 3 @ 75% (60 sec. rest b/t sets)
    WARMUP = 100lbs x 5
    WARMUP = 150lbs x 5
    200lbs x 3
    200lbs x 3
    200lbs x 3
    200lbs x 3
    200lbs x 3

    - Barbell Curls = 5 sets x 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull = 100 Total reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 04-11-2014 at 06:44 AM.

  20. #370
    Senior Member Zorachus's Avatar
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    Going to try a brand new workout, take a break from the 5/3/1
    http://www.aworkoutroutine.com/the-m...rkout-routine/

  21. #371
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 04-14-14

    Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up

    - Bench Press
    3 sets of 6-8 reps.
    120lbs x 8
    120lbs x 8
    120lbs x 8
    2-3 minutes rest between sets.

    - Rows
    3 sets of 6-8 reps.
    50lbs x 8
    50lbs x 8
    50lbs x 8
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 8-10 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    1-2 minutes rest between sets.

    - Lat Pull-Downs
    3 sets of 8-10 reps.
    70lbs x 10
    70lbs x 10
    70lbs x 10
    1-2 minutes rest between sets.

    - Lateral Raises
    2 sets of 10-12 reps.
    10lbs x 12
    10lbs x 12
    1 minute rest between sets.

    - Triceps Press-Downs
    2 sets of 10-12 reps.
    50lbs x 12
    50lbs x 12
    1 minute rest between sets.

    - Dumbbell Curls
    2 sets of 10-12 reps.
    20lbs x 12
    20lbs x 12
    1 minute rest between sets.

  22. #372
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    Quote Originally Posted by Zorachus View Post
    Going to try a brand new workout, take a break from the 5/3/1
    http://www.aworkoutroutine.com/the-m...rkout-routine/
    Hey,

    What is your thoughts about BBB challenge? Im doing it myself

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