The 5/3/1 Method
Month 1 / Week 2
Tuesday 06-14-22
Deadlift = 1RM = 220lbs
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 + 140lbs x 5
One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
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Thread: The 5/3/1 Method
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06-14-2022, 05:23 AM #91
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06-16-2022, 04:54 AM #92
The 5/3/1 Method
Month 1 / Week 2
Thursday 06-16-22
Bench Press = 1RM = 170lbs
WARMUP = 50lbs 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 10 reps ( next month = 40lbs x 10 )
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 curls
35lbs x 10
35lbs x 12
35lbs x 14
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06-19-2022, 08:15 AM #93
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 1 / Week 3
Sunday 06-12-22
OH Press = 1RM = 120lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
5/3/1 Method;
75% @ 80lbs X 5
85% @ 90lbs X 3
95% @ 105lbs X 1 + 75lbs @ 80lbs X 5+
Dumbbell Press – 5 X 10 ( go up 1 rep next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell side laterals - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12
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06-21-2022, 05:40 AM #94
The 5/3/1 Method
Month 1 / Week 3
Tuesday 06-21-22
Deadlift = 1RM = 220lbs
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 + 150lbs x 5
One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
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06-23-2022, 05:23 AM #95
The 5/3/1 Method
Month 1 / Week 3
Thursday 06-23-22
Bench Press = 1RM = 170lbs
WARMUP = 50lbs 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 1+ 75% = 115lbs x 5+
Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 10 )
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 curls
35lbs x 10
35lbs x 12
35lbs x 14
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06-26-2022, 07:08 AM #96
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 2 / Week 1
Sunday 06-26-22
OH Press = 1RM = 125lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
5/3/1 Method;
65% @ 75lbs X 5
75% @ 85lbs X 5
85% @ 95lbs X 5 + 75lbs X 5+
Dumbbell Press – 5 X 12 ( go up 1 rep next month )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell side laterals - 3 X 14
12lbs x 14
12lbs x 14
12lbs x 14
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06-28-2022, 06:39 AM #97
The 5/3/1 Method
Month 2 / Week 1
Tuesday 06-28-22
Deadlift = 1RM = 230lbs
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 + 135lbs x 5
One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 40lbs )
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
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06-30-2022, 05:52 AM #98
The 5/3/1 Method
Month 2 / Week 1
Thursday 06-30-22
Bench Press = 1RM = 175lbs
WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 105lbs x 5
75% = 120lbs x 5
85% = 135lbs x 5+ 65% = 105lbs x 5+
Dumbbell Bench Press – 5 sets of 11 reps ( next month = 40lbs x 12 )
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
Push Ups = 4 x 11
BW x 11
BW x 11
BW x 11
BW x 11
Dumbbell curls
35lbs x 10
35lbs x 12
35lbs x 14Last edited by Darthdingo; 07-03-2022 at 09:09 AM.
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07-03-2022, 09:11 AM #99
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 2 / Week 2
Sunday 07-03-22
OH Press = 1RM = 125lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
5/3/1 Method;
70% @ 80lbs X 3
80% @ 90lbs X 3
90% @ 100lbs X 3 + 80lbs X 5+
Dumbbell Press – 5 X 12 ( go up 1 rep next month )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell side laterals - 3 X 14
12lbs x 14
12lbs x 14
12lbs x 14
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07-05-2022, 05:14 AM #100
The 5/3/1 Method
Month 2 / Week 2
Tuesday 07-05-22
Deadlift = 1RM = 230lbs
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
5/3/1 Method
70% @ 145lbs x 3
80% @ 165lbs x 3
90% @ 185lbs x 3 + 145lbs x 5
One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 40lbs )
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
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07-07-2022, 04:53 AM #101
The 5/3/1 Method
Month 2 / Week 2
Thursday 07-07-22
Bench Press = 1RM = 175lbs
WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs 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 + 110lbs x 5+
Dumbbell Bench Press – 5 sets of 11 reps ( next month = 40lbs x 12 )
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
Push Ups = 4 x 11
BW x 11
BW x 11
BW x 11
BW x 11
Dumbbell curls
35lbs x 10
35lbs x 12
35lbs x 14
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07-10-2022, 07:26 AM #102
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 2 / Week 3
Sunday 07-10-22
OH Press = 1RM = 125lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
5/3/1 Method;
75% @ 85lbs X 5
85% @ 95lbs X 3
95% @ 105lbs X 1 + 85lbs X 5+
Dumbbell Press – 5 X 12 ( go up 1 rep next month )
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell side laterals - 3 X 14
12lbs x 14
12lbs x 14
12lbs x 14
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07-12-2022, 04:51 AM #103
The 5/3/1 Method
Month 2 / Week 3
Tuesday 07-12-22
Deadlift = 1RM = 230lbs
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
5/3/1 Method
75% @ 155lbs x 5
85% @ 175lbs x 3
95% @ 195lbs x 1 + 155lbs x 5
One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 40lbs )
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
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07-14-2022, 04:39 AM #104
The 5/3/1 Method
Month 2 / Week 3
Thursday 07-14-22
Bench Press = 1RM = 175lbs
WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs 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+ 120lbs x 5+
Dumbbell Bench Press – 5 sets of 11 reps ( next month = 40lbs x 12 )
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
Push Ups = 4 x 11
BW x 11
BW x 11
BW x 11
BW x 11
Dumbbell curls
35lbs x 10
35lbs x 12
35lbs x 14
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07-17-2022, 11:23 AM #105
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 3 / Week 1
Sunday 07-17-22
OH Press = 1RM = 130lbs
WARMUP = 25lb free wight X 10
40% = 50lbs 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 12 ( go up 1 rep next month )
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Landmine Press - 2 handed - 4 X 10 ( up weight 5lbs ea month )
https://www.teamusa.org/USA-Weightli...Mass-and-Power
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Dumbbell side laterals - 3 X 14
12lbs x 14
12lbs x 14
12lbs x 14
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07-19-2022, 05:01 AM #106
The 5/3/1 Method
Month 3 / Week 1
Tuesday 07-19-22
Deadlift = 1RM = 240lbs
40% = 85lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
5/3/1 Method
65% @ 140lbs x 5
75% @ 160lbs x 5
85% @ 185lbs x 5 + 140lbs x 5
One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 40lbs )
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
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07-21-2022, 05:02 AM #107
The 5/3/1 Method
Month 3 / Week 1
Thursday 07-21-22
Bench Press = 1RM = 180lbs
WARMUP = 50lbs 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 11 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 12
BW x 12
BW x 12
BW x 12
BW x 12
Dumbbell curls
35lbs x 10
35lbs x 12
35lbs x 14
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07-24-2022, 07:45 AM #108
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 3 / Week 2
Sunday 07-24-22
OH Press = 1RM = 130lbs
WARMUP = 25lb free wight X 10
40% = 50lbs 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 12 ( go up 1 rep next month )
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Upright dumbbell rows
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
Dumbbell side laterals - 3 X 14
12lbs x 14
12lbs x 14
12lbs x 14Last edited by Darthdingo; 07-24-2022 at 12:28 PM.
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07-26-2022, 05:32 AM #109
The 5/3/1 Method
Month 3 / Week 2
Tuesday 07-26-22
Deadlift = 1RM = 240lbs
40% = 85lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
5/3/1 Method
70% @ 150lbs x 3
80% @ 170lbs x 3
90% @ 195lbs x 3 + 160lbs x 5
One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 40lbs )
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
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07-28-2022, 05:22 AM #110
The 5/3/1 Method
Month 3 / Week 2
Thursday 07-28-22
Bench Press = 1RM = 180lbs
WARMUP = 50lbs 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+
70% = 115lbs x 3
80% = 130lbs x 3
90% = 145lbs x 3+ 70% = 115lbs x 5+
Dumbbell Bench Press – 5 sets of 11 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 12
BW x 12
BW x 12
BW x 12
BW x 12
Dumbbell curls
35lbs x 10
35lbs x 12
35lbs x 14
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07-31-2022, 08:07 AM #111
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 3 / Week 3
Sunday 07-31-22
OH Press = 1RM = 130lbs
WARMUP = 25lb free wight X 10
40% = 50lbs 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 12 ( go up 1 rep next month )
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Upright dumbbell rows
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
Dumbbell side laterals - 3 X 14
12lbs x 14
12lbs x 14
12lbs x 14
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08-02-2022, 04:56 AM #112
The 5/3/1 Method
Month 3 / Week 3
Tueday 08-02-22
Deadlift = 1RM = 240lbs
40% = 85lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
5/3/1 Method
75% @ 160lbs x 5
85% @ 180lbs x 3
95% @ 200lbs x 1 + 160lbs x 5
One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 40lbs )
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
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08-04-2022, 05:28 AM #113
The 5/3/1 Method
Month 3 / Week 3
Thursday 08-04-22
Bench Press = 1RM = 180lbs
WARMUP = 50lbs 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+
75% = 120lbs x 5
85% = 140lbs x 3
95% = 155lbs x 1+ 75% = 120lbs x 5+
Dumbbell Bench Press – 5 sets of 11 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 12
BW x 12
BW x 12
BW x 12
BW x 12
Dumbbell curls
35lbs x 10
35lbs x 12
35lbs x 14
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08-07-2022, 08:39 AM #114
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 4 / Week 1
Sunday 08-07-22
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 14 ( go up 1 rep next month )
30lbs x 14
30lbs x 14
30lbs x 14
30lbs x 14
30lbs x 14
Upright dumbbell rows
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
Dumbbell side laterals - 3 X 16
12lbs x 16
12lbs x 16
12lbs x 16
-
08-08-2022, 08:21 PM #115
-
08-09-2022, 05:34 AM #116
The 5/3/1 Method
Month 4 / Week 1
Tuesday 08-09-22
Deadlift = 1RM = 250lbs
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 3
5/3/1 Method
65% @ 145lbs x 5
75% @ 170lbs x 5
85% @ 190lbs x 5 + 145lbs x 5
One-arm Barbell Row – 5 sets of 10 reps;
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 10Last edited by Darthdingo; 08-09-2022 at 07:22 AM.
-
-
08-09-2022, 07:22 AM #117
-
08-11-2022, 05:23 AM #118
The 5/3/1 Method
Month 4 / Week 1
Thursday 08-11-22
Bench Press = 1RM = 185lbs
WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 110lbs x 5
75% = 125lbs x 5
85% = 140lbs x 5+ 65% = 110lbs x 5+
Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
Push Ups = 4 x 12
BW x 13
BW x 13
BW x 13
BW x 13
Dumbbell curls
35lbs x 10
35lbs x 12
35lbs x 14
-
08-14-2022, 06:01 AM #119
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 4 / Week 2
Sunday 08-14-22
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 14 ( go up 1 rep next month )
30lbs x 14
30lbs x 14
30lbs x 14
30lbs x 14
30lbs x 14
Upright dumbbell rows
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
Dumbbell side laterals - 3 X 16
12lbs x 16
12lbs x 16
12lbs x 16
-
08-16-2022, 05:31 AM #120
The 5/3/1 Method
Month 4 / Week 2
Tuesday 08-16-22
Deadlift = 1RM = 250lbs
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 3
5/3/1 Method
70% @ 160lbs x 3
80% @ 180lbs x 3
90% @ 200lbs x 3 + 160lbs x 5
One-arm Barbell Row – 5 sets of 10 reps;
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
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