531 Boring but Big 3 Month Challenge (1)

5-3-1 Boring But Big 3 Month Cha by Jim Wendler Full Program Details are available @  !$%&! ' he Boring But Big 3-Month Challen he Program in a !utshell Month one. 5 sets of 10 reps at 50% of Training Max (TM). Month two. 5 sets of 10 reps at 60% of Second Month's TM. Month three. 5 sets of 10 reps at 70% of Third Month's TM. 5//1 sets and reps are exp!ained in the 5//1 "oo#. Buy it on $ma(on $ast sets on the 5//1 are not ta#en to fai!re& on! the reired reps are done. !! other assistance wor# sho!d "e #ept to a *ini**. +n pper "od das, "e sre to do so*e #ind of p!!ing (rows or chins) exercise. This is a - das/wee# progra*, progra*, not  das/wee# or , or 5. This is a se!f se!f ca!c!ating ca!c!ating for*!a on! on! !! data in e!!ow ce!!s

"eneral "uidelines# ncrease Sat and 2ead!ift " at !east 10!"s each cc!e. ncrease 3ench 4ress  +erhead 4ress " at !east 5!"s each cc!e. ach wor#sheet wi!! print ot in its entirit on one sheet of paper. arthur)ala*@yahoo+*om

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5-3-1 Boring But Big 3 Month Challenge - Cy*le 1 &verhead Press 1/0

Deadli,t /5

*o /18/01

t /0/01

Ben*h Press 10

.uat 125

tart Date 312/01/

Wee41

Wee4/ fr //01

*o /6/01

.uat x5 75/90/95 5x90 5x100 x10 5x150 5x160 :5x170

&verhead Press x 90/95/80 5x50 5x60 x75 x100 x105 :x110

Deadli,t 5x10 50% 10x15 10x15 10x15 10x15 10x15

Ben*h Press 5x10 50% 10x70 10x70 10x70 10x70 10x70

8eg aises 5 x 10

Dumbbell o6s 5 x 10

fr -/6/01

*o -/8/01

&verhead Press Deadli,t Ben*h Press 5//1 75/95/85 5//1 75/95/85 5//1 75/95/85 5x50 5x100 5x60 5x60 5x15 5x70 x75 x150 x95 5x80 5x195 5x105 x105 x10 x10 :1x115 :1x5 :1x15 $**essory Wor4 Ben*h Press .uat &verhead Press 5x10 50% 5x10 50% 5x10 50% 10x70 10x100 10x60 10x70 10x100 10x60 10x70 10x100 10x60 10x70 10x100 10x60 10x70 10x100 10x60

.uat 5//1 75/95/85 5x90 5x100 x10 5x150 x170 :1x180

&verhead Press x5 60/65/70 5x50 5x60 x75 5x75 5x75 5x75

Deadli,t 5x10 50% 10x15 10x15 10x15 10x15 10x15



8eg aises


&verhead Press x5 75/90/95 5x50 5x60 x75 5x80 5x100 :5x105 Ben*h Press 5x10 50% 10x70 10x70 10x70 10x70 10x70

th //01

Deadli,t Ben*h Press x5 75/90/95 x5 75/90/95 5x100 5x60 5x15 5x70 x150 x95 5x195 5x105 5x00 5x115 :5x10 :5x10 $**essory Wor4 .uat &verhead Press 5x10 50% 5x10 50% 10x100 10x60 10x100 10x60 10x100 10x60 10x100 10x60 10x100 10x60


$b Wheel 5 x 10;0

*o -//01

w -//01

ChinsPull-7)s 5 x 10 Wee43

$b Wheel 5 x 10;0

th -/5/01

ChinsPull-7)s 5 x 10

5 x 10

t /7/01

th /8/01

Deadli,t Ben*h Press x 90/95/80 x 90/95/80 5x100 5x60 5x15 5x70 x150 x95 x00 x115 x10 x10 :x5 :x10 $**essory Wor4 .uat &verhead Press 5x10 50% 5x10 50% 10x100 10x60 10x100 10x60 10x100 10x60 10x100 10x60 10x100 10x60 $b Wheel 5 x 10;0


D98&$D Wee4 t th -/10/01 -/1/01 Deadli,t Ben*h Press x5 60/65/70 x5 60/65/70 5x100 5x60 5x15 5x70 x150 x95 5x150 5x95 5x150 5x95 5x150 5x95 $**essory Wor4 .uat &verhead Press 5x10 50% 5x10 50% 10x100 10x60 10x100 10x60 10x100 10x60 10x100 10x60 10x100 10x60 $b Wheel 5 x 10;0


fr /0/01

.uat x 90/95/80 5x90 5x100 x10 x160 x170 :x190 Deadli,t 5x10 50% 10x15 10x15 10x15 10x15 10x15

8eg aises 5 x 10

fr -/1/01

.uat x5 60/65/70 5x90 5x100 x10 5x10 5x10 5x10 Deadli,t 5x10 50% 10x15 10x15 10x15 10x15 10x15

8eg aises 5 x 10

5-3-1 Boring But Big 3 Month Challenge - Cy*le / &verhead Press 1/5

Deadli,t /55

*o -/15/01

t -/16/01

Ben*h Press 15

.uat /05

tart Date 15/01/

Wee41

Wee4/ fr -/18/01

*o -//01

.uat x5 75/90/95 5x95 5x105 x15 5x155 5x165 :5x175

&verhead Press x 90/95/80 5x50 5x65 x75 x100 x110 :x115

Deadli,t 5x10 60% 10x155 10x155 10x155 10x155 10x155


8eg aises 5 x 10


fr 5//01

*o 5/6/01

&verhead Press Deadli,t Ben*h Press 5//1 75/95/85 5//1 75/95/85 5//1 75/95/85 5x50 5x105 5x60 5x65 5x10 5x75 x75 x155 x80 5x85 5x185 5x110 x110 x0 x15 :1x10 :1x-5 :1x1-0 $**essory Wor4 Ben*h Press .uat &verhead Press 5x10 60% 5x10 60% 5x10 60% 10x80 10x15 10x75 10x80 10x15 10x75 10x80 10x15 10x75 10x80 10x15 10x75 10x80 10x15 10x75

.uat 5//1 75/95/85 5x95 5x105 x15 5x155 x175 :1x185


Deadli,t 5x10 60% 10x155 10x155 10x155 10x155 10x155



8eg aises



th -/19/01

Deadli,t Ben*h Press x5 75/90/95 x5 75/90/95 5x105 5x60 5x10 5x75 x155 x80 5x185 5x110 5x05 5x10 :5x0 :5x15 $**essory Wor4 .uat &verhead Press 5x10 60% 5x10 60% 10x15 10x75 10x15 10x75 10x15 10x75 10x15 10x75 10x15 10x75


$b Wheel 5 x 10;0

*o -/8/01

w -/0/01


$b Wheel 5 x 10;0

th 5//01


5 x 10

t -//01

th -/5/01

Deadli,t Ben*h Press x 90/95/80 x 90/95/80 5x105 5x60 5x10 5x75 x155 x80 x05 x10 x0 x15 :x0 :x15 $**essory Wor4 .uat &verhead Press 5x10 60% 5x10 60% 10x15 10x75 10x15 10x75 10x15 10x75 10x15 10x75 10x15 10x75 $b Wheel 5 x 10;0


D98&$D Wee4 t th 5/7/01 5/8/01 Deadli,t Ben*h Press x5 60/65/70 x5 60/65/70 5x105 5x60 5x10 5x75 x155 x80 5x155 5x80 5x155 5x80 5x155 5x80 $**essory Wor4 .uat &verhead Press 5x10 60% 5x10 60% 10x15 10x75 10x15 10x75 10x15 10x75 10x15 10x75 10x15 10x75 $b Wheel 5 x 10;0


fr -/6/01

.uat x 90/95/80 5x95 5x105 x15 x165 x175 :x195 Deadli,t 5x10 60% 10x155 10x155 10x155 10x155 10x155

8eg aises 5 x 10

fr 5/10/01

.uat x5 60/65/70 5x95 5x105 x15 5x15 5x15 5x15 Deadli,t 5x10 60% 10x155 10x155 10x155 10x155 10x155

8eg aises 5 x 10

5-3-1 Boring But Big 3 Month Challenge - Cy*le 3 &verhead Press 130

Deadli,t /:5

*o 5/1/01

t 5/1/01

Ben*h Press 1:0

.uat /15

tart Date 51//01/

Wee41

Wee4/ fr 5/16/01

*o 5/18/01

.uat x5 75/90/95 5x80 5x110 x10 5x165 5x175 :5x195

&verhead Press x 90/95/80 5x55 5x65 x90 x105 x115 :x10

Deadli,t 5x10 70% 10x180 10x180 10x180 10x180 10x180


8eg aises 5 x 10


fr 5/0/01

*o 6//01

&verhead Press Deadli,t Ben*h Press 5//1 75/95/85 5//1 75/95/85 5//1 75/95/85 5x55 5x110 5x65 5x65 5x15 5x90 x90 x160 x100 5x100 5x00 5x10 x115 x0 x1-0 :1x15 :1x55 :1x155 $**essory Wor4 Ben*h Press .uat &verhead Press 5x10 70% 5x10 70% 5x10 70% 10x115 10x155 10x85 10x115 10x155 10x85 10x115 10x155 10x85 10x115 10x155 10x85 10x115 10x155 10x85

.uat 5//1 75/95/85 5x80 5x110 x10 5x165 x195 :1x05


Deadli,t 5x10 70% 10x180 10x180 10x180 10x180 10x180



8eg aises



th 5/15/01

Deadli,t Ben*h Press x5 75/90/95 x5 75/90/95 5x110 5x65 5x15 5x90 x160 x100 5x00 5x10 5x15 5x10 :5x0 :5x1-0 $**essory Wor4 .uat &verhead Press 5x10 70% 5x10 70% 10x155 10x85 10x155 10x85 10x155 10x85 10x155 10x85 10x155 10x85


$b Wheel 5 x 10;0

*o 5/6/01

w 5/7/01


$b Wheel 5 x 10;0

th 5/8/01


5 x 10

t 5/0/01

th 5//01

Deadli,t Ben*h Press x 90/95/80 x 90/95/80 5x110 5x65 5x15 5x90 x160 x100 x15 x10 x0 x1-0 :x-0 :x1-5 $**essory Wor4 .uat &verhead Press 5x10 70% 5x10 70% 10x155 10x85 10x155 10x85 10x155 10x85 10x155 10x85 10x155 10x85 $b Wheel 5 x 10;0


D98&$D Wee4 t th 6//01 6/5/01 Deadli,t Ben*h Press x5 60/65/70 x5 60/65/70 5x110 5x65 5x15 5x90 x160 x100 5x160 5x100 5x160 5x100 5x160 5x100 $**essory Wor4 .uat &verhead Press 5x10 70% 5x10 70% 10x155 10x85 10x155 10x85 10x155 10x85 10x155 10x85 10x155 10x85 $b Wheel 5 x 10;0


fr 5//01

.uat x 90/95/80 5x80 5x110 x10 x175 x195 :x185 Deadli,t 5x10 70% 10x180 10x180 10x180 10x180 10x180

8eg aises 5 x 10

fr 6/6/01

.uat x5 60/65/70 5x80 5x110 x10 5x10 5x10 5x10 Deadli,t 5x10 70% 10x180 10x180 10x180 10x180 10x180

8eg aises 5 x 10

531 Boring but Big 3 Month Challenge (1)

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