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  1. #961
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 4 / Week 3

    Saturday 08-14-21

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 85lbs x 5
    50% = 105lbs x 5
    60% = 125lbs x 5
    5/3/1 Method
    70% @ 145lbs x 5
    80% @ 165lbs x 3
    90% @ 185lbs x 1 + 70% @ 145lbs x 5

    One-arm Barbell Row – 5 sets of 12 reps;
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12

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

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

  2. #962
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 4 / Week 3

    Monday 08-16-21

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 85lbs x 5
    60% = 100lbs x 5
    5/3/1 Method;
    75% @ 125lbs X 3
    85% @ 140lbs X 3
    95% @ 160lbs X 1 + 125lbs X 5


    Dumbbell Bench Press – 5 sets of 12 reps
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12

    Push Ups = 4 x 13
    BW x 13
    BW x 13
    BW x 13
    BW x 13

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  3. #963
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 5 / Week 1

    Wednesday 08-18-21

    OH Press = 1RM = 130lbs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5
    5/3/1 Method;
    65% @ 75lbs X 5
    75% @ 90lbs X 5
    85% @ 100lbs X 5+ 75lbs X 5

    One Arm Dumbbell Press – 5 X 10 ( up weight Month 6 )
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12


    Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
    150lbs x 12
    150lbs x 12
    150lbs x 12

    Dumbbell Shoulder Laterals ( 2 X 12 )
    12lbs x 12
    12lbs x 12
    Reply With Quote

  4. #964
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 5 / Week 1

    Friday 08-20-21

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 85lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 5
    5/3/1 Method
    65% @ 140lbs x 5
    75% @ 160lbs x 5
    85% @ 185lbs x 5 + 75% @ 140lbs x 5

    One-arm Barbell Row – 5 sets of 13 reps;
    40lbs x 13
    40lbs x 13
    40lbs x 13
    40lbs x 13
    40lbs x 13

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

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

  5. #965
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 5 / Week 1

    Sunday 08-22-21

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 85lbs x 5
    60% = 105lbs x 5
    5/3/1 Method;
    65% @ 110lbs X 5
    75% @ 130lbs X 5
    85% @ 145lbs X 5 + 110lbs X 5


    Dumbbell Bench Press – 5 sets of 13 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 14
    BW x 14
    BW x 14
    BW x 14
    BW x 14

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  6. #966
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 5 / Week 2

    Tuesday 08-24-21

    OH Press = 1RM = 130lbs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5
    5/3/1 Method;
    70% @ 80lbs X 3
    80% @ 95lbs X 3
    90% @ 105lbs X 3+ 80lbs X 5

    One Arm Dumbbell Press – 5 X 10 ( up weight Month 6 )
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12


    Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
    150lbs x 12
    150lbs x 12
    150lbs x 12

    Dumbbell Shoulder Laterals ( 2 X 12 )
    12lbs x 12
    12lbs x 12
    Reply With Quote

  7. #967
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 5 / Week 2

    Thursday 08-26-21

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 85lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 5
    5/3/1 Method
    70% @ 150lbs x 3
    80% @ 170lbs x 3
    90% @ 195lbs x 3 + 80% @ 150lbs x 5

    One-arm Barbell Row – 5 sets of 13 reps;
    40lbs x 13
    40lbs x 13
    40lbs x 13
    40lbs x 13
    40lbs x 13

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

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

  8. #968
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 5 / Week 2

    Saturday 08-28-21

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 85lbs x 5
    60% = 105lbs x 5
    5/3/1 Method;
    70% @ 120lbs X 3
    80% @ 135lbs X 3
    90% @ 155lbs X 3 + 120lbs X 5


    Dumbbell Bench Press – 5 sets of 13 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 14
    BW x 14
    BW x 14
    BW x 14
    BW x 14

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  9. #969
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 5 / Week 3

    Monday 08-30-21

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

    One Arm Dumbbell Press – 5 X 10 ( up weight Month 6 )
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12


    Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
    150lbs x 12
    150lbs x 12
    150lbs x 12

    Dumbbell Shoulder Laterals ( 2 X 12 )
    12lbs x 12
    12lbs x 12
    Reply With Quote

  10. #970
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 5 / Week 3

    Wednesday 09-01-21

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 85lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 5
    5/3/1 Method
    75% @ 160lbs x 5
    85% @ 180lbs x 3
    95% @ 200lbs x 1 + 85% @ 160lbs x 5

    One-arm Barbell Row – 5 sets of 13 reps;
    40lbs x 13
    40lbs x 13
    40lbs x 13
    40lbs x 13
    40lbs x 13

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

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

  11. #971
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 5 / Week 3

    Friday 09-03-21

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 85lbs x 5
    60% = 105lbs x 5
    5/3/1 Method;
    75% @ 130lbs X 5
    85% @ 145lbs X 3
    95% @ 160lbs X 1 + 130lbs X 5


    Dumbbell Bench Press – 5 sets of 13 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 14
    BW x 14
    BW x 14
    BW x 14
    BW x 14

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  12. #972
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    DELOAD

    Month 5 / Week 4

    Sunday 09-05-21

    OH Press = 1RM = 130lbs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 45lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5 + 40% = 45lbs x 5


    One Arm Dumbbell Press – 4 X 10 ( up weight Month 6 )
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Dumbbell Upright Row - 4 X 8 ( up weight 5lbs ea month )
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12


    Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
    150lbs x 12
    150lbs x 12
    150lbs x 12

    Dumbbell Shoulder Laterals ( 2 X 12 )
    12lbs x 12
    12lbs x 12
    Reply With Quote

  13. #973
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    DELOAD

    Month 5 / Week 4

    Tuesday 09-07-21

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 85lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 5 + 40% = 85lbs x 5

    One-arm Barbell Row – 4 sets of 13 reps;
    40lbs x 13
    40lbs x 13
    40lbs x 13
    40lbs x 13


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

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

  14. #974
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    DELOAD

    Month 5 / Week 4

    Thursday 09-09-21

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 85lbs x 5
    60% = 105lbs x 5 + 40% = 70lbs x 5



    Dumbbell Bench Press – 5 sets of 13 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 14
    BW x 14
    BW x 14
    BW x 14
    BW x 14

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  15. #975
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 6 / Week 1

    Sunday 09-12-21

    OH Press = 1RM = 135lbs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 5
    5/3/1 Method;
    65% @ 80lbs X 5
    75% @ 90lbs X 5
    85% @ 105lbs X 5 + 80lbs X 5

    Dumbbell Press – 5 X 10 ( up weight Month 6 )
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Dumbbell Shoulder Laterals ( 4 X 10 )
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10

    Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
    155lbs x 12
    155lbs x 12
    155lbs x 12
    Reply With Quote

  16. #976
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 6 / Week 1

    Tuesday 09-14-21

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs x 5
    5/3/1 Method
    65% @ 140lbs x 5
    75% @ 160lbs x 5
    85% @ 185lbs x 5 + 75% @ 140lbs x 5

    One-arm Barbell Row – 5 sets of 13 reps;
    35lbs x 12
    40lbs x 10
    50lbs x 8
    50lbs x 8
    50lbs x 8

    T-bar Rows = 4 X 10 ( slow controlled movement )
    60lbs x 12
    70lbs x 10
    80lbs x 8
    80lbs x 8

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

  17. #977
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 6 / Week 1

    Thursday 09-16-21

    Bench Press = 1RM = 195lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 105lbs x 5
    5/3/1 Method;
    65% @ 115lbs X 5
    75% @ 130lbs X 5
    85% @ 150lbs X 5 + 115lbs X 5


    Dumbbell Bench Press – 5 sets of 8 reps ( 30 sec rest between sets )
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8

    Push Ups = 4 x 15
    BW x 15
    BW x 15
    BW x 15
    BW x 15

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  18. #978
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 6 / Week 2

    Sunday 09-19-21

    OH Press = 1RM = 135lbs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 5
    5/3/1 Method;
    70% @ 85lbs X 3
    80% @ 100lbs X 3
    90% @ 105lbs X 3 + 85lbs X 5

    Dumbbell Press – 5 X 10 ( up reps Month 7 )
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Dumbbell Shoulder Laterals ( 4 X 10 )
    15lbs x 8
    15lbs x 8
    15lbs x 8
    15lbs x 8

    Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
    155lbs x 12
    155lbs x 12
    155lbs x 12
    Last edited by Darthdingo; 09-19-2021 at 08:21 AM.
    Reply With Quote

  19. #979
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 6 / Week 2

    Tuesday 09-21-21

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs x 5
    5/3/1 Method
    65% @ 140lbs x 5
    75% @ 160lbs x 5
    85% @ 185lbs x 5 + 75% @ 140lbs x 5

    One-arm Barbell Row – 5 sets of 13 reps;
    35lbs x 12
    40lbs x 10
    50lbs x 8
    50lbs x 8
    50lbs x 8

    T-bar Rows = 4 X 10 ( slow controlled movement )
    60lbs x 12
    70lbs x 10
    80lbs x 8
    80lbs x 8

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

  20. #980
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 6 / Week 2

    Thursday 09-23-21

    Bench Press = 1RM = 195lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 105lbs x 5
    5/3/1 Method;
    70% @ 125lbs X 3
    80% @ 140lbs X 3
    90% @ 160lbs X 3 + 125lbs X 5


    Dumbbell Bench Press – 5 sets of 8 reps ( 30 sec rest between sets )
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8

    Push Ups = 4 x 15
    BW x 15
    BW x 15
    BW x 15
    BW x 15

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  21. #981
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 6 / Week 3

    Sunday 09-26-21

    OH Press = 1RM = 135lbs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 5
    5/3/1 Method;
    75% @ 90lbs X 5
    85% @ 105lbs X 3
    95% @ 115lbs X 1 + 90lbs X 5

    Dumbbell Press – 5 X 10 ( up reps Month 7 )
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Dumbbell Shoulder Laterals ( 4 X 10 )
    15lbs x 8
    15lbs x 8
    15lbs x 8
    15lbs x 8

    Barbell Shrugs - 3 X 12 ( Up wight 5lbs next month )
    155lbs x 12
    155lbs x 12
    155lbs x 12
    Reply With Quote

  22. #982
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 6 / Week 3

    Tuesday 09-28-21

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs x 5
    70% = 160lbs x 5
    60% = 135lbs x 5
    50% = 115lbs x 5
    40% = 90lbs x 5

    One-arm Barbell Row – 5 sets of 13 reps;
    35lbs x 12
    40lbs x 10
    50lbs x 8
    50lbs x 8
    50lbs x 8

    T-bar Rows = 4 X 10 ( slow controlled movement )
    60lbs x 12
    70lbs x 10
    80lbs x 8
    80lbs x 8

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

  23. #983
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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

    https://www.mensjournal.com/health-fitness/531-method/

    Month 6 / Week 3

    Thursday 09-30-21

    Bench Press = 1RM = 195lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 105lbs x 5
    5/3/1 Method;
    75% @ 130lbs X 5
    85% @ 150lbs X 3
    95% @ 165lbs X 1 + 130lbs X 5


    Dumbbell Bench Press – 5 sets of 8 reps ( 30 sec rest between sets )
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8

    Push Ups = 4 x 15
    BW x 15
    BW x 15
    BW x 15
    BW x 15

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  24. #984
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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
    Switching it up slightly;

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753


    Month 1 / Week 1

    Sunday 10-03-21

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    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 8 ( next month = 9 reps )
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    160lbs x 12
    160lbs x 12
    160lbs x 12
    Reply With Quote

  25. #985
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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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    Ogus 7/5/3 Program

    Month 1 / Week 1

    Tuesday 10-05-21

    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 reps @ 70%
    70% = 125lbs x 9
    70% = 125lbs x 9
    70% = 125lbs x 9
    70% = 125lbs x 9

    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=WyzVl-G3zWU
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10

    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Barbell curls = 3 sets x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    Reply With Quote

  26. #986
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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.t-nation.com/workouts/20...uscle-builder/

    Month 1 / Week 1

    Thursday 10-07-21

    Bench Press - 1RM = 160lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 65lbs x 5
    50% = 80lbs x 5
    Main lift = Muscle Builder
    80% = 130lbs x 5
    90% = 145lbs x 1
    92% = 150lbs x 1
    60% = 95lbs x 15 ( next week go up to 16 to 20 reps )

    Bent-Over Barbell Row - 1RM 80lbs
    WARMUP = Bar X 10
    Main lift = Muscle Builder
    80% = 65lbs x 5
    90% = 70lbs x 1
    92% = 75lbs x 1
    60% = 50lbs x 15 ( next week go up to 16 to 20 reps )
    Last edited by Darthdingo; 10-07-2021 at 06:50 AM.
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  27. #987
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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
    Switching it up slightly;

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753


    Month 1 / Week 2

    Sunday 10-10-21

    OH Press = 1RM = 115lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 5
    MAIN LIFT = 4 sets of 9 reps @ 70%
    70lbs x 9
    70lbs x 9
    70lbs x 9
    70lbs x 9


    Dumbbell Press – 5 X 8 ( next month = 9 reps )
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Dumbbell Side Lateral - 3 X 10 ( Up wight 10lbs next month )
    15lbs x 12
    15lbs x 12
    15lbs x 12
    Reply With Quote

  28. #988
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,061
    Rep Power: 990
    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.t-nation.com/workouts/20...uscle-builder/

    Month 1 / Week 1

    Tuesday 10-12-21

    Barbell Deadlift - 1RM = 170lbs
    WARMUP = Bar x 10
    30% = 50lbs x 5
    40% = 70lbs x 5
    50% = 85lbs x 5
    Main lift = Muscle Builder
    80% = 135lbs x 5
    90% = 155lbs x 1
    92% = 160lbs x 1
    60% = 100lbs x 15 ( next week go up to 16 to 20 reps )

    OH Press = 1RM = 110lbs
    WARMUP = Bar x 10
    30% = 35lbs x 5
    40% = 45lbs x 5
    50% = 55lbs x 5
    Main lift = Muscle Builder
    80% = 90lbs x 5
    90% = 100lbs x 1
    92% = 105lbs x 1
    60% = 65lbs x 15 ( next week go up to 16 to 20 reps )
    Last edited by Darthdingo; 10-12-2021 at 05:59 AM.
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