Search:

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

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

Thank you sir

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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