08-18-2022, 05:24 AM
#121
Registered User
The 5/3/1 Method
Month 4 / Week 2
Thursday 08-18-22
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+
70% = 115lbs x 3
80% = 135lbs x 3
90% = 150lbs x 3+ 70% = 115lbs 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
08-21-2022, 08:50 AM
#122
Registered User
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 4 / Week 3
Sunday 08-21-22
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;
75% @ 90lbs X 5
85% @ 105lbs X 3
95% @ 115lbs X 1 + 90lbs 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
08-23-2022, 05:01 AM
#123
Registered User
The 5/3/1 Method
Month 4 / Week 3
Tuesday 08-23-22
Deadlift = 1RM = 250lbs
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 3
5/3/1 Method
75% @ 170lbs x 5
85% @ 190lbs x 3
95% @ 215lbs x 1 + 170lbs 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
08-25-2022, 05:26 AM
#124
Registered User
The 5/3/1 Method
Month 4 / Week 3
Thursday 08-25-22
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+
75% = 125lbs x 5
85% = 140lbs x 3
95% = 160lbs x 1+ 75% = 125lbs 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
08-28-2022, 09:38 AM
#125
Registered User
DELOAD week;
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 4 / Week 4 DELOAD
Sunday 08-28-22
OH Press = 1RM = 135lbs
WARMUP = 25lb free wight X 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 5
60% = 75lbs x 5
60% = 75lbs x 5
60% = 75lbs x 5
60% = 75lbs x 5
Dumbbell Press – 4 X 10 ( go up 1 rep next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
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
08-30-2022, 05:31 AM
#126
Registered User
DELOAD week;
The 5/3/1 Method
Month 4 / Week 4 DELOAD
Tuesday 08-23-22
Deadlift = 1RM = 250lbs
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 5
60% = 135lbs x 5
60% = 135lbs x 5
60% = 135lbs x 5
60% = 135lbs x 5
One-arm Barbell Row – 4 sets of 10 reps;
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
09-01-2022, 05:26 AM
#127
Registered User
DELOAD week
The 5/3/1 Method
Month 4 / Week 4 DELOAD
Thursday 09-01-22
Bench Press = 1RM = 185lbs
WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 85lbs x 5
60% = 100lbs x 5
60% = 100lbs x 5
60% = 100lbs x 5
60% = 100lbs x 5
60% = 100lbs x 5
Dumbbell Bench Press – 4 sets of 10 reps
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
09-04-2022, 08:45 AM
#128
Registered User
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 5 / Week 1
Sunday 09-04-22
OH Press = 1RM = 140lbs
WARMUP = 25lb free wight X 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
5/3/1 Method;
65% @ 80lbs X 5
75% @ 95lbs X 5
85% @ 110lbs X 5 + 80lbs X 5+
Viking Barbell Press – 5 X 10
https://barbend.com/viking-press/
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Upright dumbbell rows
20lbs x 15
20lbs x 15
20lbs x 15
20lbs x 15
Dumbbell side laterals - 3 X 12
15lbs x 12
15lbs x 12
15lbs x 12
09-18-2022, 08:17 AM
#129
Registered User
Had COVID over a week ago, kicked my butt, now back at it, but tired still, will take it easy.
09-18-2022, 08:20 AM
#130
Registered User
MONTH 1
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Month 1 / Week 1
Sunday 09-18-22
OH Press = 1RM = 115lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
80lbs x 7
80lbs x 7
80lbs x 7
80lbs x 7
80lbs x 7
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
09-20-2022, 05:12 AM
#131
Registered User
Ogus 7/5/3 Program
Month 1 / Week 1
Tuesday 09-20-22
Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 4 sets of 9 @ 70%
70% = 125lbs x 9
70% = 125lbs x 9
70% = 125lbs x 9
70% = 125lbs x 9
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=EsmIWi_0lio
25lb X 10
25lb X 10
25lb X 10
25lb X 10
25lb X 10
09-22-2022, 04:59 AM
#132
Registered User
Ogus 7/5/3 Program
Month 1 / Week 1
Thursday 09-22-22
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
09-25-2022, 05:21 AM
#133
Registered User
MONTH 1
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Month 1 / Week 2
Sunday 09-25-22
OH Press = 1RM = 115lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
70lbs x 9
70lbs x 9
70lbs x 9
70lbs x 9
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
09-27-2022, 05:18 AM
#134
Registered User
Ogus 7/5/3 Program
Month 1 / Week 2
Tuesday 09-27-22
Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 5 sets of 7 @ 75%
75% = 135lbs x 7
75% = 135lbs x 7
75% = 135lbs x 7
75% = 135lbs x 7
75% = 135lbs x 7
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=EsmIWi_0lio
25lb X 10
25lb X 10
25lb X 10
25lb X 10
25lb X 10
09-29-2022, 05:18 AM
#135
Registered User
Ogus 7/5/3 Program
Month 1 / Week 2
Thursday 09-29-22
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
10-02-2022, 06:33 AM
#136
Registered User
MONTH 1
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Month 1 / Week 3
Sunday 10-02-22
OH Press = 1RM = 110lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
80lbs x 5
80lbs x 5
80lbs x 5
80lbs x 5
80lbs x 5
80lbs x 5
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
Last edited by Darthdingo; 10-03-2022 at 06:29 AM .
10-04-2022, 04:30 AM
#137
Registered User
Ogus 7/5/3 Program
Month 1 / Week 3
Tuesday 10-04-22
Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 10 sets of 3 @ 85%
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
85% = 155lbs x 3
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=EsmIWi_0lio
25lb X 10
25lb X 10
25lb X 10
25lb X 10
25lb X 10
10-06-2022, 05:53 AM
#138
Registered User
Ogus 7/5/3 Program
Month 1 / Week 3
Thursday 10-06-22
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 115lbs x 7
75% = 115lbs x 7
75% = 115lbs x 7
75% = 115lbs x 7
75% = 115lbs x 7
Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
10-09-2022, 05:27 AM
#139
Registered User
MONTH 1
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Month 1 / Week 4
Sunday 10-09-22
OH Press = 1RM = 110lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
85lbs x 3
85lbs x 3
85lbs x 3
85lbs x 3
85lbs x 3
85lbs x 3
85lbs x 3
85lbs x 3
85lbs x 3
85lbs x 3
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
10-11-2022, 05:19 AM
#140
Registered User
Ogus 7/5/3 Program
Month 1 / Week 4
Tuesday 10-11-22
Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
Main lift = 7 sets of 5 @ 80%
80% = 145lbs x 5
80% = 145lbs x 5
80% = 145lbs x 5
80% = 145lbs x 5
80% = 145lbs x 5
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=EsmIWi_0lio
25lb X 10
25lb X 10
25lb X 10
25lb X 10
25lb X 10
10-13-2022, 05:31 AM
#141
Registered User
Ogus 7/5/3 Program
Month 1 / Week 4
Thursday 10-13-22
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 105lbs x 9
70% = 105lbs x 9
70% = 105lbs x 9
70% = 105lbs x 9
Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
10-16-2022, 06:12 AM
#142
Registered User
MONTH 1
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Month 1 / Week 5
DELOAD
Sunday 10-16-22
OH Press = 1RM = 110lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
MAIN LIFT = 5 X 5 @ 60%
60% = 60lbs x 5
60% = 60lbs x 5
60% = 60lbs x 5
60% = 60lbs x 5
60% = 60lbs 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
Upright barbell row = 3 X 15
20lbs x 15
20lbs x 15
20lbs x 15
Last edited by Darthdingo; 10-16-2022 at 07:28 AM .
10-18-2022, 05:25 AM
#143
Registered User
Ogus 7/5/3 Program
Month 1 / Week 5
DELOAD
Tuesday 10-18-22
Deadlift = 1RM = 200lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
Main lift = 5 X 5 @ 60%
60% = 110lbs x 5
60% = 110lbs x 5
60% = 110lbs x 5
60% = 110lbs x 5
60% = 110lbs x 5
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=EsmIWi_0lio
25lb X 10
25lb X 10
25lb X 10
25lb X 10
25lb X 10
10-20-2022, 04:49 AM
#144
Registered User
Ogus 7/5/3 Program
Month 1 / Week 5
DELOAD
Thursday 10-20-22
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
Main lift = 5 X 5 @ 60%
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
Dumbbell Bench Press – 5 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
10-23-2022, 06:45 AM
#145
Registered User
MONTH 2
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
https://forum.bodybuilding.com/showt...276011&page=29
Month 2 / Week 1
Sunday 10-23-22
OH Press = 1RM = 115lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
MAIN LIFT = 5 X 7 @ 75%
75% = 80lbs x 7
75% = 80lbs x 7
75% = 80lbs x 7
75% = 80lbs x 7
75% = 80lbs x 7
Dumbbell Press – 5 X 11 ( go up 1 rep next month )
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Upright barbell row = 3 X 15
20lbs x 15
20lbs x 15
20lbs x 15
10-25-2022, 05:06 AM
#146
Registered User
Ogus 7/5/3 Program
Month 2 / Week 1
Tuesday 10-25-22
Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 75lbs x 5
50% = 95lbs x 5
60% = 115lbs x 5
Main lift = 4 X 9 @ 70%
70% = 130lbs x 9
70% = 130lbs x 9
70% = 130lbs x 9
70% = 130lbs x 9
Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=EsmIWi_0lio
30lb X 10
30lb X 10
30lb X 10
30lb X 10
30lb X 10
10-27-2022, 06:55 AM
#147
Registered User
Ogus 7/5/3 Program
Month 2 / Week 1
Thursday 10-27-22
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 5
Main lift = 7 X 5 @ 80%
125lbs x 5 @ 80%
125lbs x 5 @ 80%
125lbs x 5 @ 80%
125lbs x 5 @ 80%
125lbs x 5 @ 80%
125lbs x 5 @ 80%
125lbs x 5 @ 80%
Dumbbell Bench Press – 5 sets of 11 reps
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
40lb Dumbbells x 11
11-06-2022, 05:58 AM
#148
Registered User
https://www.jimwendler.com/blogs/jim...for-a-beginner
https://hashimashi.com/531-for-beginners/
The 5/3/1 Method
Month 1 / Week 1
Sunday 11-06-22
OH Press = 1RM = 110lbs
WARMUP = 25lb free wight X 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
5/3/1 Method;
65% @ 65lbs X 5
75% @ 75lbs X 5
85% @ 85lbs X 5 + Drop-set = 65lbs X 5+
Oh Press = Single-arm Barbell Press – 4 X 10 ( go up weight 2.5lbs next month )
25lbs x 10
25lbs x 10
25lbs x 10
25lbs x 10
Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
20lbs x 15
20lbs x 15
20lbs x 15
11-08-2022, 04:40 AM
#149
Registered User
The 5/3/1 Method
Month 1 / Week 1
Tuesday 11-08-22
Deadlift = 1RM = 180lbs
40% = 70lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
5/3/1 Method
65% @ 100bs x 5
75% @ 120lbs x 5
85% @ 140lbs x 5 + 100lbs x 5
One-arm Barbell Row – 4 sets of 10 reps; ( Month 2 = 35lbs )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
60lbs x 15
60lbs x 15
60lbs x 15
11-10-2022, 04:59 AM
#150
Registered User
The 5/3/1 Method
Month 1 / Week 1
Thursday 11-10-22
Bench Press = 1RM = 160lbs
WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85bs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 95lbs x 5
75% = 110lbs x 5
85% = 125lbs x 5+ 65% = 95lbs x 5
Dumbbell Bench Press – 4 sets of 10 reps ( next month up weight )
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
Overhead Triceps Extension = 3 X 15
20lbs x 15
20lbs x 15
20lbs x 15
Posting Permissions
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
Forum Rules
Bookmarks