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Thread: Boring But Strong 13 Cycle Challenge

  1. #1
    Senior Member Zorachus's Avatar
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    5/3/1 and Bodybuilding

    Time for something fresh, after doing the awesome 12 week program by Jim Stoppani ' 12 Week Shortcut to Size '. I am going for a Jim Wendler routine now for a few months. http://www.jimwendler.com/2014/07/bo...ong-challenge/

    Going back to 5/3/1 for awhile now. Will try out the Bodybuilding routine for three months, and then will switch to the BBB routine after that;
    http://www.jimwendler.com/2012/09/531-and-bodybuilding/

    - Squats 1RM = 300lbs
    - Bench Press 1RM = 200lbs
    - Deadlift 1RM = 270lbs
    - OH Press 1RM = 150lbs
    Last edited by Zorachus; 07-27-2014 at 08:24 AM.

  2. #2
    Senior Member Zorachus's Avatar
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    Squats
    Monday 07-21-14
    Week 1

    - Squat 1TM = 300lbs @ 5 x 65%, 5 x 75%, 5 x 85%
    WARMUP = Bar X 10
    WARMUP = 40% x 8
    175lbs x 5
    200lbs x 5
    230lbs x 5 ( did 8 )

    - Squat 10 sets of 5 reps @ 70%
    190lbs x 5
    190lbs x 5
    190lbs x 5
    190lbs x 5
    190lbs x 5
    190lbs x 5
    190lbs x 5
    190lbs x 5
    190lbs x 5
    190lbs x 5

    - Ab work
    Weighted Crunches
    20reps x 5 sets
    Last edited by Zorachus; 07-21-2014 at 06:20 AM.

  3. #3
    Senior Member Zorachus's Avatar
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    Bench Press
    Tuesday 07-22-14
    Week 1
    Month 1

    - Bench Press 1TM = 190lbs @ 65% x 5, 75% x 5, 85% x 5+
    WARMUP = Bar x 15
    WARMUP = 40% x 8
    110lbs x 5
    130lbs x 5
    150lbs x 5+ ( rest pause to 10 )

    - Dumbbell Bench Press - 5 sets of 10 reps
    Set 1 40% = 70lbs x 10
    Set 2 50% = 85lbs x 10
    Set 3 60% = 100lbs x 10
    Set 4 50% = 85lbs x 10
    Set 5 40% = 70lbs x 10

    - Dumbbell Rows ( Increase weight 10lbs in Month 2 )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Tricep Pushdowns ( Increase weight 10lbs in Month 2 )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    Last edited by Zorachus; 07-24-2014 at 06:14 AM.

  4. #4
    Senior Member Zorachus's Avatar
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    Deadlift
    Thursday 07-42-14
    Week 1
    Month 1

    - Deadlift 1TM = 270lbs @ 65% x 5, 75% x 5, 85% x 5+
    WARMUP = Bar x 15
    WARMUP = 40% x 8 ( 100lbs )
    160lbs x 5
    180lbs x 5
    205lbs x 5+ ( rest pause to 10 )

    - Barbell Row - 5 sets of 10 reps
    Set 1 40% = 50lbs x 10
    Set 2 50% = 60lbs x 10
    Set 3 60% = 70lbs x 10
    Set 4 50% = 60lbs x 10
    Set 5 40% = 50lbs x 10

    - Lat Pulldowns to chest ( Increase weight 10lbs in Month 2 )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Chinups ( Increase reps in Month 2 )
    BW x 5
    BW x 5
    BW x 5
    Last edited by Zorachus; 07-24-2014 at 06:14 AM.

  5. #5
    Senior Member Zorachus's Avatar
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    OH Press
    Friday 07-25-14
    Week 1

    - OH Press 1TM = 135lbs @ 65% x 5, 75% x 5, 85% x 5+
    WARMUP = Bar X 10
    WARMUP = 40% x 8 ( 50lbs )
    80lbs x 5
    90lbs x 5
    105lbs x 5+ ( did 10 ) 5+ 3+2

    - Dumbbell Press 50% @ 5 x 10 ( 60% in week 2 /3 )
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - T-Bar Row 5 x 10 ( up weight 10lbs in Month 2 )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Side Laterals 3 x 12
    15lbs x 12
    15lbs x 12
    15lbs x 12

    - Barbell Curls 3 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    Last edited by Zorachus; 07-25-2014 at 06:11 AM.

  6. #6
    Senior Member Zorachus's Avatar
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    Legs and Abs
    Monday 07-28-14
    Week 2
    Month 1

    - Squat 1TM = 300lbs @ 70% x 3, 80% x 3, 90% x 3+
    WARMUP = Bar X 10
    WARMUP = 40% x 8 ( 110lbs )
    190lbs x 3
    210lbs x 3
    240lbs x 3 ( did 6 )

    - Barbell Lunge - 4 X 12
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    - Leg Curls - 5 X 15
    45lbs x 15
    45lbs x 15
    45lbs x 15
    45lbs x 15
    45lbs x 15

    - Leg Extensions - 4 X 12
    90lbs x 12
    90lbs x 12
    90lbs x 12
    90lbs x 12

    - Ab work - 4 X 12
    Weighted Crunches
    12reps x 4 sets
    Last edited by Zorachus; 07-28-2014 at 06:28 AM.

  7. #7
    Senior Member Zorachus's Avatar
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    Chest and Triceps
    Tuesday 07-29-14
    Week 2
    Month 1

    - Bench Press 1TM = 190lbs @ @ 70% x 3, 80% x 3, 90% x 3+
    WARMUP = Bar x 15
    WARMUP = 40% x 8 ( 70lbs )
    120lbs x 3
    140lbs x 3
    160lbs x 3+ ( did 6 )

    - Dumbbell Bench Press - 5 X 10 @ 60%
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Dumbbell Rows -5 X 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Tricep Pushdowns - 3 X 12 / SUPERSET Pushups 3 X 10
    60lbs x 12 / BW Pushups x 10
    60lbs x 12 / BW Pushups x 10
    60lbs x 12 / BW Pushups x 10
    Last edited by Zorachus; 07-29-2014 at 06:13 AM.

  8. #8
    Senior Member Zorachus's Avatar
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    Deadlift
    Thursday 07-31-14
    Week 2
    Month 1

    - Deadlift 1TM = 280lbs @ 70% x 3, 80% x 3, 90% x 3+
    WARMUP = Bar x 10
    WARMUP = 40% x 8 ( 100lbs )
    175lbs x 3
    200lbs x 3
    225lbs x 3+ ( did 6 )

    - Lat Pulldowns to chest ( Increase weight 10lbs in Month 2 ) @ 60%
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Bent Over Barbell Rows - 5 X 10 @ 60%
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Chinups - 3 X 10 / Superset Abs 3 X 12
    BW x 10 / Abs x 12
    BW x 10 / Abs x 12
    BW x 10 / Abs x 12
    Last edited by Zorachus; 08-06-2014 at 05:34 PM.

  9. #9
    Senior Member Zorachus's Avatar
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    OH Press
    Friday 08-01-14
    Week 2

    - OH Press 1TM = 135lbs @ 70% x 3, 80% x 3, 90% x 3+
    WARMUP = Bar X 10
    WARMUP = 40% x 8 ( 50lbs )
    90lbs x 3
    100lbs x 3
    110lbs x 3+ ( did 6 )

    - Dumbbell Press 60% @ 5 x 10 ( 60% in week 2 /3 )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - T-Bar Row 60% 5 x 10 ( up weight 10lbs in Month 2 )
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Side Laterals 3 x 10 / Superset Shoulder Shrugs / Upright Row
    15lbs x 10 / Shrugs 100lbs x 10 / Upright Dumbbell Row 20lbs ea. x 10
    15lbs x 10 / Shrugs 100lbs x 10 / Upright Dumbbell Row 20lbs ea. x 10
    15lbs x 10 / Shrugs 100lbs x 10 / Upright Dumbbell Row 20lbs ea. x 10

    - Dumbbell Preacher Curls 3 x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10
    Last edited by Zorachus; 08-01-2014 at 06:15 AM.

  10. #10
    Senior Member Zorachus's Avatar
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    Legs and Abs
    Monday 08-04-14
    Week 3
    Month 1

    - Squat 1TM = 300lbs @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP = Bar X 10
    WARMUP = 40% x 8 ( 110lbs )
    200lbs x 5
    230lbs x 3
    255lbs x 1 ( did 3 )

    - Barbell Lunge - 5 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Leg Curls - 5 X 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    - Leg Extensions - 3 X 12 / Superset Weighted Abs 3 X 12
    90lbs x 12 / Abs x 12
    90lbs x 12 / Abs x 12
    90lbs x 12 / Abs x 12

  11. #11
    Senior Member Zorachus's Avatar
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    Chest and Triceps
    Tuesday 08-05-14
    Week 3
    Month 1

    - Bench Press 1TM = 190lbs @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP = Bar x 15
    WARMUP = 40% x 8 ( 70lbs )
    130lbs x 5
    150lbs x 3
    170lbs x 1+ ( did 3 )

    - Dumbbell Bench Press - 5 X 10 @ 60%
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Dumbbell Rows -5 X 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    - Tricep Pushdowns - 3 X 12 / SUPERSET Pushups 3 X 10
    65lbs x 12 / BW Pushups x 10
    65lbs x 12 / BW Pushups x 10
    65lbs x 12 / BW Pushups x 10

  12. #12
    Senior Member Zorachus's Avatar
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    Deadlift
    Thursday 08-07-14
    Week 3
    Month 1

    - Deadlift 1TM = 280lbs @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP = Bar x 10
    WARMUP = 40% x 8 ( 100lbs )
    190lbs x 5
    210lbs x 3
    240lbs x 1+ ( did 3 )

    - Lat Pulldowns to chest ( Increase weight 10lbs in Month 2 ) @ 60%
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    - Bent Over Barbell Rows - 5 X 10 @ 60%
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Squats @ 60% 3 X 10
    160lbs x 10
    160lbs x 10
    160lbs x 10
    Last edited by Zorachus; 08-07-2014 at 06:09 AM.

  13. #13
    Senior Member Zorachus's Avatar
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    OH Press
    Friday 08-08-14
    Week 3
    Month 1

    - OH Press 1TM = 135lbs @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP = Bar X 10
    WARMUP = 40% x 8 ( 50lbs )
    95lbs x 5
    105lbs x 3
    115lbs x 1+ ( did 5 )

    - Dumbbell Press 60% @ 5 x 10 ( 60% in week 2 /3 )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - T-Bar Row 60% 5 x 10 ( up weight 10lbs in Month 2 )
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    - Side Laterals 3 x 10 / Superset Shoulder Shrugs / Upright Row
    15lbs x 10 / Shrugs 110lbs x 10 / Upright Dumbbell Row 25lbs ea. x 10
    15lbs x 10 / Shrugs 110lbs x 10 / Upright Dumbbell Row 25lbs ea. x 10
    15lbs x 10 / Shrugs 110lbs x 10 / Upright Dumbbell Row 25lbs ea. x 10

    - Dumbbell Preacher Curls 3 x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

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