Wednesday, September 19, 2012

C7 BBB Challenge - Month 3 Schedule



BBB ChallengeBP 5x10 @ 145#SQ 5x10 @ 170#OHP 5x10 @ 100#DL 5x10 @ 245#





1RMBP 210#SQ 240#OHP 145#350#








Warm up

Bench Press Squats Overhead Press Deadlift
85 lbs x 5 95 lbs x 5 50 lbs x 5 140 lbs x 5
105 lbs x 5 120 lbs x 5 65 lbs x 5 175 lbs x 5
125 lbs x 3 145 lbs x 3 80 lbs x 3 210 lbs x 3


5/3/1 Weights



Week 1 Week 2 Week 3 Week 4
Bench Press Set 1 135 lbs x 5 145 lbs x 3 155 lbs x 5 85 lbs x 5
Set 2 155 lbs x 5 170 lbs x 3 180 lbs x 3 105 lbs x 5
Set 3 180 lbs x 5+ 190 lbs x 3+ 200 lbs x 1+ 125 lbs x 5  
Squats Set 1 155 lbs x 5 170 lbs x 3 180 lbs x 5 95 lbs x 5
Set 2 180 lbs x 5 190 lbs x 3 205 lbs x 3 120 lbs x 5
Set 3 205 lbs x 5+ 215 lbs x 3+ 230 lbs x 1+ 145 lbs x 5
Deadlifts Set 1 225 lbs x 5 245 lbs x 3 260 lbs x 5 140 lbs x 5
Set 2 260 lbs x 5 280 lbs x 3 295 lbs x 3 175 lbs x 5
Set 3 295 lbs x 5+ 315 lbs x 3+ 330 lbs x 1+ 210 lbs x 5
Overhead Press Set 1 85 lbs x 5 90 lbs x 3 95 lbs x 5 50 lbs x 5
Set 2 95 lbs x 5 105 lbs x 3 115 lbs x 3 65 lbs x 5
Set 3 110 lbs x 5+ 115 lbs x 3+ 125 lbs x 1+ 80 lbs x 5

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