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  1. #1
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
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    The 5/3/1 Method

    https://www.jimwendler.com/blogs/jim...for-a-beginner
    https://hashimashi.com/531-for-beginners/

    The 5/3/1 Method


    Month 1 / Week 1

    Monday 12-06-21

    OH Press = 1RM = 125lbs
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    5/3/1 Method;
    65% @ 75lbs X 5
    75% @ 85lbs X 5
    85% @ 95lbs X 5 + 75lbs X 5

    Dumbbell Press – 5 X 10 ( up weight Month 6 )
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Last edited by Darthdingo; 12-06-2021 at 06:42 AM.
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  2. #2
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Cardio:

    35lb backpack = 25 minutes fast hiking pace walking Lady my dog

    Pull-ups
    1 set X 9
    1 set X 9
    1 set X 5 ( every week 50% of first two sets )

    Dips with chair and table
    1 set X 18
    1 set X 18
    1 set X 9 ( every week 50% of first two sets )
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  3. #3
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 1 / Week 1

    Wednesday 12-08-21

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 75lbs x 5
    50% = 95lbs x 5
    60% = 115lbs x 5
    5/3/1 Method
    65% @ 125lbs x 5
    75% @ 140lbs x 5
    85% @ 160lbs x 5 + 75% @ 125lbs x 5

    One-arm Barbell Row – 5 sets of 0 reps;
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Dumbbell curls = 3 sets x 8
    30lbs x 12
    30lbs x 10
    30lbs x 8
    Last edited by Darthdingo; 12-08-2021 at 04:59 AM.
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  4. #4
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Cardio:

    35lb backpack = 25 minutes fast hiking pace walking Lady my dog

    Pull-ups
    1 set X 9
    1 set X 9
    1 set X 5 ( every week 50% of first two sets )

    Dips with chair and table
    1 set X 18
    1 set X 18
    1 set X 9 ( every week 50% of first two sets )
    Reply With Quote

  5. #5
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 1 / Week 1

    Friday 12-10-21

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    65% = 100lbs x 5
    75% = 115lbs x 5
    85% = 130lbs x 5+ 65% = 100lbs x 5

    Dumbbell Bench Press – 5 sets of 8 reps ( next month = 40lbs x 10 )
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8

    Push Ups = 4 x 8
    BW x 8
    BW x 8
    BW x 8
    BW x 8

    Dumbbell Tricep overhead extensions = 3 x 15
    https://www.google.com/search?client...ead+extensions
    30lbs x 15 reps
    30lbs x 15 reps
    30lbs x 15 reps
    Last edited by Darthdingo; 12-10-2021 at 06:34 AM.
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  6. #6
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 1 / Week 2

    Monday 12-13-21

    OH Press = 1RM = 125lbs
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    5/3/1 Method;
    70% @ 80lbs X 3
    80% @ 90lbs X 3
    90% @ 100lbs X 3 + 80lbs X 5

    Dumbbell Press – 5 X 10 ( up weight Month 6 )
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
    100lbs x 12
    100lbs x 12
    100lbs x 12
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  7. #7
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Cardio:

    35lb backpack = 25 minutes fast hiking pace walking Lady my dog

    Pull-ups
    1 set X 9
    1 set X 9
    1 set X 5 ( every week 50% of first two sets )

    Dips with chair and table
    1 set X 18
    1 set X 18
    1 set X 9 ( every week 50% of first two sets )
    Reply With Quote

  8. #8
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 1 / Week 2

    Wednesday 12-15-21

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 75lbs x 5
    50% = 95lbs x 5
    60% = 115lbs x 5
    5/3/1 Method
    70% @ 130lbs x 3
    80% @ 150lbs x 3
    90% @ 170lbs x 3 + 80% @ 130lbs x 5

    One-arm Barbell Row – 5 sets of 0 reps;
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Dumbbell curls = 3 sets x 8
    30lbs x 12
    30lbs x 10
    30lbs x 8
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  9. #9
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Cardio:

    35lb backpack = 25 minutes fast hiking pace walking Lady my dog

    Pull-ups
    1 set X 9
    1 set X 9
    1 set X 5 ( every week 50% of first two sets )

    Dips with chair and table
    1 set X 18
    1 set X 18
    1 set X 9 ( every week 50% of first two sets )
    Reply With Quote

  10. #10
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 1 / Week 2

    Friday 12-17-21

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    70% = 110lbs x 3
    80% = 120lbs x 3
    90% = 140lbs x 3+ 70% = 110lbs x 5

    Dumbbell Bench Press – 5 sets of 8 reps ( next month = 40lbs x 10 )
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8

    Push Ups = 4 x 8
    BW x 8
    BW x 8
    BW x 8
    BW x 8

    Dumbbell Tricep overhead extensions = 3 x 15 ( month 2 = 20lbs )
    https://www.google.com/search?client...ead+extensions
    15lbs x 15 reps
    15lbs x 15 reps
    15lbs x 15 reps
    Last edited by Darthdingo; 12-17-2021 at 06:39 AM.
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  11. #11
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 1 / Week 3

    Monday 12-20-21

    OH Press = 1RM = 125lbs
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    5/3/1 Method;
    75% @ 85lbs X 5
    85% @ 95lbs X 3
    95% @ 105lbs X 1 + 85lbs X 5

    Dumbbell Press – 5 X 10 ( up weight Month 6 )
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Reply With Quote

  12. #12
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Cardio:

    35lb backpack = 25 minutes fast hiking pace walking Lady my dog

    Pull-ups
    1 set X 9
    1 set X 9
    1 set X 5 ( every week 50% of first two sets )

    Dips with chair and table
    1 set X 18
    1 set X 18
    1 set X 9 ( every week 50% of first two sets )
    Reply With Quote

  13. #13
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 1 / Week 3

    Wednesday 12-22-21

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 75lbs x 5
    50% = 95lbs x 5
    60% = 115lbs x 5
    5/3/1 Method
    75% @ 140lbs x 5
    85% @ 160lbs x 3
    95% @ 180lbs x 1 + 85% @ 140lbs x 5

    One-arm Barbell Row – 5 sets of 0 reps;
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Dumbbell curls = 3 sets x 8
    30lbs x 12
    30lbs x 10
    30lbs x 8
    Reply With Quote

  14. #14
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 1 / Week 3

    Friday 12-24-21

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    75% = 115lbs x 5
    85% = 130lbs x 3
    95% = 145lbs x 3+ 75% = 115lbs x 5

    Dumbbell Bench Press – 5 sets of 8 reps ( next month = 40lbs x 10 )
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8

    Push Ups = 4 x 8
    BW x 8
    BW x 8
    BW x 8
    BW x 8

    Dumbbell Tricep overhead extensions = 3 x 15 ( month 2 = 20lbs )
    https://www.google.com/search?client...ead+extensions
    15lbs x 15 reps
    15lbs x 15 reps
    15lbs x 15 reps
    Reply With Quote

  15. #15
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    https://www.jimwendler.com/blogs/jim...for-a-beginner
    https://hashimashi.com/531-for-beginners/

    The 5/3/1 Method


    Month 2 / Week 1

    Monday 12-27-21

    OH Press = 1RM = 130lbs
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 3
    5/3/1 Method;
    65% @ 75lbs X 5
    75% @ 90lbs X 5
    85% @ 100lbs X 5 + 75lbs X 5

    Dumbbell Press – 5 X 10 ( up reps Month 3 )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
    12lbs x 10
    12lbs x 10
    12lbs x 10
    12lbs x 10

    Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
    110lbs x 12
    110lbs x 12
    110lbs x 12
    Reply With Quote

  16. #16
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Cardio:

    35lb backpack = 25 minutes fast hiking pace walking Lady my dog

    Pull-ups
    1 set X 10
    1 set X 10
    1 set X 5 ( every week 50% of first two sets )

    Dips with chair and table
    1 set X 20
    1 set X 20
    1 set X 10 ( every week 50% of first two sets )
    Reply With Quote

  17. #17
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 2 / Week 1

    Wednesday 12-29-21

    Deadlift = 1RM = 220lbs
    WARMUP = 50lbs x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 3
    5/3/1 Method
    65% @ 130lbs x 5
    75% @ 150lbs x 5
    85% @ 170lbs x 5 + 75% @ 130lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 45lbs )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    Dumbbell curls = 3 sets x 8
    30lbs x 12
    30lbs x 10
    30lbs x 8
    Reply With Quote

  18. #18
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 2 / Week 1

    Friday 12-31-21

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 96lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    65% = 100lbs x 5
    75% = 120lbs x 5
    85% = 135lbs x 5+ 65% = 100lbs x 5

    Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 12 )
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Dumbbell Tricep overhead extensions = 3 x 15
    https://www.google.com/search?client...ead+extensions
    30lbs x 15 reps
    30lbs x 15 reps
    30lbs x 15 reps
    Reply With Quote

  19. #19
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    Age: 48
    Posts: 1,177
    Rep Power: 997
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    https://hashimashi.com/531-for-beginners/

    The 5/3/1 Method

    Month 2 / Week 2

    Monday 01-03-22

    OH Press = 1RM = 130lbs
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 3
    5/3/1 Method;
    70% @ 80lbs X 3
    80% @ 95lbs X 3
    90% @ 105lbs X 3 + 80lbs X 5

    Dumbbell Press – 5 X 10 ( up reps Month 3 )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
    12lbs x 10
    12lbs x 10
    12lbs x 10
    12lbs x 10

    Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
    110lbs x 12
    110lbs x 12
    110lbs x 12
    Reply With Quote

  20. #20
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The 5/3/1 Method

    Month 2 / Week 2

    Wednesday 01-05-22

    Deadlift = 1RM = 220lbs
    WARMUP = 50lbs x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 3
    5/3/1 Method
    70% @ 140lbs x 3
    80% @ 160lbs x 3
    90% @ 180lbs x 3 + 70% @ 140lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 45lbs )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    Dumbbell curls = 3 sets x 8
    30lbs x 12
    30lbs x 10
    30lbs x 8
    Reply With Quote

  21. #21
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The 5/3/1 Method

    Month 2 / Week 2

    Friday 01-07-22

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 96lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    70% = 110lbs x 3
    80% = 125lbs x 3
    90% = 140lbs x 3+ 70% = 110lbs x 5

    Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 12 )
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Dumbbell Tricep overhead extensions = 3 x 15
    https://www.google.com/search?client...ead+extensions
    30lbs x 15 reps
    30lbs x 15 reps
    30lbs x 15 reps
    Reply With Quote

  22. #22
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    https://www.jimwendler.com/blogs/jim...for-a-beginner
    https://hashimashi.com/531-for-beginners/

    The 5/3/1 Method

    Month 2 / Week 3

    Monday 01-10-22

    OH Press = 1RM = 130lbs
    WARMUP = 12lb dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 3
    5/3/1 Method;
    75% @ 90lbs X 5
    85% @ 100lbs X 3
    95% @ 110lbs X 1 + 90lbs X 5

    Dumbbell Press – 5 X 10 ( up reps Month 3 )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
    12lbs x 10
    12lbs x 10
    12lbs x 10
    12lbs x 10

    Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
    110lbs x 12
    110lbs x 12
    110lbs x 12
    Reply With Quote

  23. #23
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 2 / Week 3

    Wednesday 01-12-22

    Deadlift = 1RM = 220lbs
    WARMUP = 50lbs x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 3
    5/3/1 Method
    75% @ 150lbs x 5
    85% @ 170lbs x 3
    95% @ 190lbs x 1 + 75% @ 150lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 45lbs )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    Dumbbell curls = 3 sets x 8
    30lbs x 12
    30lbs x 10
    30lbs x 8
    Reply With Quote

  24. #24
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 2 / Week 3

    Friday 01-14-22

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 96lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    75% = 120lbs x 5
    85% = 135lbs x 3
    95% = 150lbs x 1+ 75% = 120lbs x 5

    Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 12 )
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Dumbbell Tricep overhead extensions = 3 x 15
    https://www.google.com/search?client...ead+extensions
    30lbs x 15 reps
    30lbs x 15 reps
    30lbs x 15 reps
    Last edited by Darthdingo; 01-14-2022 at 06:11 AM.
    Reply With Quote

  25. #25
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    https://www.jimwendler.com/blogs/jim...for-a-beginner
    https://hashimashi.com/531-for-beginners/

    The 5/3/1 Method


    Month 3 / Week 1

    Monday -01-17-22

    OH Press = 1RM = 135lbs
    WARMUP = 25lb free wight X 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 3
    5/3/1 Method;
    65% @ 80lbs X 5
    75% @ 90lbs X 5
    85% @ 105lbs X 5 + 80lbs X 5

    Dumbbell Press – 5 X 12 ( up reps Month 3 )
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12

    Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10

    Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
    120lbs x 12
    120lbs x 12
    120lbs x 12
    Reply With Quote

  26. #26
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Cardio:

    35lb backpack = 25 minutes fast hiking pace walking Lady my dog

    Pull-ups
    1 set X 11
    1 set X 11
    1 set X 6 ( every week 50% of first two sets )

    Dips with chair and table
    1 set X 22
    1 set X 22
    1 set X 11 ( every week 50% of first two sets )
    Reply With Quote

  27. #27
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The 5/3/1 Method

    Month 3 / Week 1

    Wednesday 01-19-22

    Deadlift = 1RM = 230lbs
    WARMUP = 50lbs x 10
    40% = 85lbs x 5
    50% = 105lbs x 5
    60% = 125lbs x 3
    5/3/1 Method
    65% @ 135lbs x 5
    75% @ 155lbs x 5
    85% @ 175lbs x 5 + 75% @ 135lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 45lbs )
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    Dumbbell curls = 3 sets x 8
    30lbs x 12
    30lbs x 10
    30lbs x 8
    Reply With Quote

  28. #28
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Cardio:

    35lb backpack = 25 minutes fast hiking pace walking Lady my dog

    Pull-ups
    1 set X 11
    1 set X 11
    1 set X 6 ( every week 50% of first two sets )

    Dips with chair and table
    1 set X 22
    1 set X 22
    1 set X 11 ( every week 50% of first two sets )
    Reply With Quote

  29. #29
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The 5/3/1 Method

    Month 3 / Week 1

    Friday 01-21-22

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    65% = 105lbs x 5
    75% = 120lbs x 5
    85% = 140lbs x 5+ 65% = 105lbs x 5

    Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 12 )
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12

    Push Ups = 4 x 10
    BW x 11
    BW x 11
    BW x 11
    BW x 11

    Dumbbell Tricep overhead extensions = 3 x 15
    https://www.google.com/search?client...ead+extensions
    30lbs x 15 reps
    30lbs x 15 reps
    30lbs x 15 reps
    Reply With Quote

  30. #30
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,177
    Rep Power: 997
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    https://www.jimwendler.com/blogs/jim...for-a-beginner
    https://hashimashi.com/531-for-beginners/

    The 5/3/1 Method

    Month 3 / Week 2

    Monday -01-24-22

    OH Press = 1RM = 135lbs
    WARMUP = 25lb free wight X 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 3
    5/3/1 Method;
    70% @ 85lbs X 3
    80% @ 100lbs X 3
    90% @ 110lbs X 3 + 85lbs X 5

    Dumbbell Press – 5 X 12 ( up reps Month 3 )
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12

    Dumbbell Shoulder Laterals = 4 X 10 ( up weight Month 2 - 12lbs )
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10

    Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
    120lbs x 12
    120lbs x 12
    120lbs x 12
    Last edited by Darthdingo; 01-26-2022 at 05:41 AM.
    Reply With Quote

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