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  1. #691
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 6 / Week 1

    Wednesday 12-04-19

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 5
    MAIN LIFT'S: 3 sets of 5 reps each
    65% @ 120lbs x 5
    75% @ 135lbs x 5
    85% @ 155lbs x 5 + 65% @ 120lbs x 5


    Bent over Dumbbell Rows = 5 X 9 ( slow controlled movement )
    40lb X 9
    40lb X 9
    40lb X 9
    40lb X 9
    40lb X 9

    Barbell Rows = 4 X 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    T-bar Rows = 3 sets x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12
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  2. #692
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 6 / Week 1

    Friday 12-06-19

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90bs x 5
    MAIN LIFT'S: 3 sets of 5 reps each
    65% @ 100lbs x 5
    75% @ 115lbs x 5
    85% @ 130lbs x 5 + 65% @ 100lbs x 5

    Dumbbell Bench Press – 4 sets of 9 reps
    40lbs Dumbbell X 9
    40lbs Dumbbell X 9
    40lbs Dumbbell X 9
    40lbs Dumbbell X 9
    40lbs Dumbbell X 9

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


    Seated dips
    BW x 20
    BW x 20
    BW x 20
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  3. #693
    Registered User Darthdingo's Avatar
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    Age: 46
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    Rep Power: 169
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    5/3/1

    Month 6 / Week 2

    Monday 12-09-19

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5
    MAIN LIFT'S: 3 sets of 2 reps each
    70% @ 80lbs x 3
    80% @ 90lbs x 3
    90% @ 100lbs x 3 + 70% @ 80lbs x 3

    Dumbbell Press – 5 X 9
    30lbs x 9
    30lbs x 9
    30lbs x 9
    30lbs x 9
    30lbs x 9

    Lateral raises - 4 X 10
    10lb weights ea arm x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    Dumbbell Shrugs - 3 X 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
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  4. #694
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 806
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    5/3/1

    Month 6 / Week 2

    Wednesday 12-11-19

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 5
    MAIN LIFT'S: 3 sets of 3 reps each
    70% @ 125lbs x 3
    80% @ 145lbs x 3
    90% @ 160lbs x 3 + 70% @ 1205bs x 3


    Bent over Dumbbell Rows = 5 X 9 ( slow controlled movement )
    40lb X 9
    40lb X 9
    40lb X 9
    40lb X 9
    40lb X 9

    Barbell Rows = 4 X 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    T-bar Rows = 3 sets x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12
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  5. #695
    Registered User Darthdingo's Avatar
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    Age: 46
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    Rep Power: 169
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    5/3/1

    Month 6 / Week 2

    Friday 12-13-19

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90bs x 5
    MAIN LIFT'S: 3 sets of 3 reps each
    70% @ 110lbs x 3
    80% @ 120lbs x 3
    90% @ 140lbs x 3 + 70% @ 110lbs x 5

    Dumbbell Bench Press – 4 sets of 9 reps
    40lbs Dumbbell X 9
    40lbs Dumbbell X 9
    40lbs Dumbbell X 9
    40lbs Dumbbell X 9
    40lbs Dumbbell X 9

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


    Seated dips
    BW x 12
    BW x 12
    BW x 12
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  6. #696
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 806
    Rep Power: 169
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    5/3/1

    Month 6 / Week 3

    Monday 12-16-19

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5
    MAIN LIFT'S: 5/3/1
    75% @ 85lbs x 5
    85% @ 95lbs x 3
    95% @ 105lbs x 1 + 75% @ 85lbs x 5

    Dumbbell Press – 5 X 9
    30lbs x 9
    30lbs x 9
    30lbs x 9
    30lbs x 9
    30lbs x 9

    Lateral raises - 4 X 10
    10lb weights ea arm x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    Dumbbell Shrugs - 3 X 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    Reply With Quote

  7. #697
    Registered User Darthdingo's Avatar
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    Age: 46
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    5/3/1

    Month 6 / Week 3

    Wednesday 12-18-19

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 5
    MAIN LIFT'S: 5/3/1
    75% @ 135lbs x 5
    85% @ 155lbs x 3
    95% @ 170lbs x 3 + 75% @ 135bs x 5


    Bent over Dumbbell Rows = 5 X 9 ( slow controlled movement )
    40lb X 9
    40lb X 9
    40lb X 9
    40lb X 9
    40lb X 9

    Barbell Rows = 4 X 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    T-bar Rows = 3 sets x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12
    Reply With Quote

  8. #698
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 806
    Rep Power: 169
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    5/3/1

    Month 6 / Week 3

    Friday 12-20-19

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90bs x 5
    MAIN LIFT'S: 5/3/1
    75% @ 115lbs x 5
    85% @ 130lbs x 3
    95% @ 145lbs x 3 + 75% @ 115lbs x 5

    Dumbbell Bench Press – 4 sets of 9 reps
    40lbs Dumbbell X 9
    40lbs Dumbbell X 9
    40lbs Dumbbell X 9
    40lbs Dumbbell X 9
    40lbs Dumbbell X 9

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


    Seated dips
    BW x 12
    BW x 12
    BW x 12
    Reply With Quote

  9. #699
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 806
    Rep Power: 169
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    5/3/1

    Month 6 / Week 1

    Monday 12-23-19

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5
    MAIN LIFT'S: 3 sets of 5 reps each
    65% @ 75lbs x 5
    75% @ 90lbs x 5
    85% @ 100lbs x 5 + 65% @ 75lbs x 5

    Dumbbell Press – 5 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Lateral raises - 4 X 11
    10lb weights ea arm x 11
    10lbs x 11
    10lbs x 11
    10lbs x 11

    Dumbbell Shrugs - 3 X 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    Last edited by Darthdingo; 12-25-2019 at 08:57 AM.
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  10. #700
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 806
    Rep Power: 169
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    5/3/1

    Month 6 / Week 1

    Wednesday 12-25-19

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 75bs x 5
    50% = 95lbs x 5
    60% = 115lbs x 5
    MAIN LIFT'S: 3 sets of 5 reps each
    65% @ 125lbs x 5
    75% @ 140lbs x 5
    85% @ 160lbs x 5 + 65% @ 125lbs x 5


    Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    Barbell Rows = 4 X 11
    60lbs x 11
    60lbs x 11
    60lbs x 11
    60lbs x 11

    T-bar Rows = 3 sets x 13
    80lbs x 13
    80lbs x 13
    80lbs x 13
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  11. #701
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 806
    Rep Power: 169
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    5/3/1

    Month 6 / Week 2

    Friday 12-27-19

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90bs x 5
    MAIN LIFT'S: 3 sets of 5 reps each
    65% @ 100lbs x 5
    75% @ 120lbs x 5
    85% @ 135lbs x 5 + 65% @ 100lbs x 5

    Dumbbell Bench Press – 4 sets of 10 reps
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10

    Push Ups = 4 X 9
    BW x 9
    BW x 9
    BW x 9
    BW X 9

    Seated dips
    BW x 20
    BW x 20
    BW x 20
    Reply With Quote

  12. #702
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 806
    Rep Power: 169
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    5/3/1

    Month 6 / Week 2

    Monday 12-30-19

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5
    MAIN LIFT'S: 3 sets of 3 reps each
    70% @ 80lbs x 3
    80% @ 95lbs x 3
    90% @ 105lbs x 3 + 70% @ 95lbs x 3

    Dumbbell Press – 5 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Lateral raises - 4 X 11
    10lb weights ea arm x 11
    10lbs x 11
    10lbs x 11
    10lbs x 11

    Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
    105lbs x 12
    105lbs x 12
    105lbs x 12
    Last edited by Darthdingo; 12-30-2019 at 12:46 PM.
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  13. #703
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 806
    Rep Power: 169
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    5/3/1

    Month 6 / Week 2

    Wednesday 01-01-2020

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 75bs x 5
    50% = 95lbs x 5
    60% = 115lbs x 5
    MAIN LIFT'S: 3 sets of 5 reps each
    70% @ 135lbs x 3
    80% @ 150lbs x 3
    90% @ 170lbs x 3 + 70% @ 135lbs x 5


    Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    Barbell Rows = 4 X 11
    60lbs x 11
    60lbs x 11
    60lbs x 11
    60lbs x 11

    T-bar Rows = 3 sets x 13
    80lbs x 13
    80lbs x 13
    80lbs x 13
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  14. #704
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 806
    Rep Power: 169
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    5/3/1

    Month 6 / Week 2

    Friday 01-03-2020

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90bs x 5
    MAIN LIFT'S: 3 sets of 3 reps each
    70% @ 110lbs x 3
    80% @ 125lbs x 3
    90% @ 140lbs x 3 + 70% @ 110lbs x 5

    Dumbbell Bench Press – 5 sets of 10 reps
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10

    Push Ups = 4 X 9
    BW x 9
    BW x 9
    BW x 9
    BW X 9

    Seated dips
    BW x 20
    BW x 20
    BW x 20
    Reply With Quote

  15. #705
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 806
    Rep Power: 169
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    5/3/1

    Month 6 / Week 3

    Monday 01-06-2020

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5
    MAIN LIFT'S: 5/3/1
    75% @ 90lbs x 5
    85% @ 100lbs x 3
    95% @ 110lbs x 1 + 75% @ 90lbs x 5

    Dumbbell Press – 5 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Lateral raises - 4 X 11
    10lb weights ea arm x 11
    10lbs x 11
    10lbs x 11
    10lbs x 11

    Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
    105lbs x 12
    105lbs x 12
    105lbs x 12
    Reply With Quote

  16. #706
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 806
    Rep Power: 169
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    5/3/1

    Month 6 / Week 3

    Wednesday 01-08-2020

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 75bs x 5
    50% = 95lbs x 5
    60% = 115lbs x 5
    MAIN LIFT'S: 5/3/1
    75% @ 140lbs x 5
    85% @ 160lbs x 3
    95% @ 180lbs x 1+ 75% @ 140lbs x 5


    Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    Barbell Rows = 4 X 11
    60lbs x 11
    60lbs x 11
    60lbs x 11
    60lbs x 11

    T-bar Rows = 3 sets x 13
    80lbs x 13
    80lbs x 13
    80lbs x 13
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  17. #707
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 806
    Rep Power: 169
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    5/3/1

    Month 6 / Week 3

    Friday 01-10-2020

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90bs x 5
    MAIN LIFT'S: 5/3/1
    75% @ 120lbs x 5
    85% @ 135lbs x 3
    95% @ 150lbs x 1+ 75% @ 120lbs x 5

    Dumbbell Bench Press – 5 sets of 10 reps
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10

    Push Ups = 4 X 9
    BW x 9
    BW x 9
    BW x 9
    BW X 9

    Seated dips
    BW x 20
    BW x 20
    BW x 20
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  18. #708
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    5/3/1

    Month 6 / Week 4

    DELOAD

    Monday 01-13-2020

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5

    Dumbbell Press – 5 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Lateral raises - 4 X 11
    10lb weights ea arm x 11
    10lbs x 11
    10lbs x 11
    10lbs x 11

    Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
    105lbs x 12
    105lbs x 12
    105lbs x 12
    Reply With Quote

  19. #709
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    5/3/1

    Month 6 / Week 4

    DELOAD

    Wednesday 01-15-2020

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 75bs x 5
    50% = 95lbs x 5
    60% = 115lbs x 5



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

    Barbell Rows = 4 X 11
    60lbs x 11
    60lbs x 11
    60lbs x 11
    60lbs x 11

    T-bar Rows = 3 sets x 13
    80lbs x 13
    80lbs x 13
    80lbs x 13
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  20. #710
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    5/3/1

    Month 6 / Week 4

    DELOAD

    Friday 01-17-2020

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90bs x 5


    Dumbbell Bench Press – 5 sets of 10 reps
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10

    Push Ups = 4 X 9
    BW x 9
    BW x 9
    BW x 9
    BW X 9

    Seated dips
    BW x 20
    BW x 20
    BW x 20
    Reply With Quote

  21. #711
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    5/3/1

    Month 7 / Week 1

    Monday 01-20-2020

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    80lbs x 5 ( 65% )
    90lbs x 5 ( 75% )
    105lbs x 5 ( 85% ) + FSL 80lbs x 5 ( 65% )

    Dumbbell Press – 5 X 11
    30lbs x 11
    30lbs x 11
    30lbs x 11
    30lbs x 11
    30lbs x 11

    Lateral raises - 4 X 12
    10lb weights ea arm x 12
    10lbs x 12
    10lbs x 12
    10lbs x 12

    Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
    110lbs x 12
    110lbs x 12
    110lbs x 12
    Reply With Quote

  22. #712
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    5/3/1

    Month 7 / Week 1

    Wednesday 01-22-2020

    Deadlift = 1RM = 220lbs
    WARMUP = Bar x 10
    40% = 80bs x 5
    50% = 100lbs x 5
    60% = 120lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    130lbs x 5 ( 65% )
    150lbs x 5 ( 75% )
    170lbs x 5 ( 85% ) + FSL 130lbs x 5 ( 65% )


    Bent over Dumbbell Rows = 4 X 11 ( slow controlled movement )
    40lb X 11
    40lb X 11
    40lb X 11
    40lb X 11
    40lb X 11

    Barbell Rows = 4 X 12
    60lbs x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12

    T-bar Rows = 3 sets x 14
    80lbs x 14
    80lbs x 14
    80lbs x 14
    Reply With Quote

  23. #713
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    5/3/1

    Month 7 / Week 1

    Friday 01-24-2020

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100bs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    105lbs x 5 ( 65% )
    120lbs x 5 ( 75% )
    140lbs x 5 ( 85% ) + FSL 105lbs x 5 ( 65% )

    Dumbbell Bench Press – 5 sets of 11 reps
    40lbs Dumbbell X 11
    40lbs Dumbbell X 11
    40lbs Dumbbell X 11
    40lbs Dumbbell X 11
    40lbs Dumbbell X 11

    Table Dips = 4 X 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Push ups = 3 X 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Darthdingo; 01-24-2020 at 06:54 AM.
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  24. #714
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    5/3/1

    Month 7 / Week 2

    Monday 01-27-2020

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 5
    MAIN LIFT'S: 3 sets of 3 reps each
    85lbs x 3 ( 70% )
    100lbs x 3 ( 80% )
    110lbs x 3 ( 90% ) + FSL 85lbs x 3 ( 70% )

    Dumbbell Press – 5 X 11
    30lbs x 11
    30lbs x 11
    30lbs x 11
    30lbs x 11
    30lbs x 11

    Lateral raises - 4 X 12
    10lb weights ea arm x 12
    10lbs x 12
    10lbs x 12
    10lbs x 12

    Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
    110lbs x 12
    110lbs x 12
    110lbs x 12
    Reply With Quote

  25. #715
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    5/3/1

    Month 7 / Week 2

    Wednesday 01-29-2020

    Deadlift = 1RM = 220lbs
    WARMUP = Bar x 10
    40% = 80bs x 5
    50% = 100lbs x 5
    60% = 120lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    140lbs x 3 ( 70% )
    160lbs x 3 ( 80% )
    180lbs x 3 ( 90% ) + FSL 140lbs x 3 ( 70% )


    Bent over Dumbbell Rows = 4 X 11 ( slow controlled movement )
    40lb X 11
    40lb X 11
    40lb X 11
    40lb X 11
    40lb X 11

    Barbell Rows = 4 X 12
    60lbs x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12

    T-bar Rows = 3 sets x 14
    80lbs x 14
    80lbs x 14
    80lbs x 14
    Reply With Quote

  26. #716
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    5/3/1

    Month 7 / Week 2

    Friday 01-31-2020

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100bs x 5
    MAIN LIFT'S: 3 sets of 3 reps each
    115lbs x 3 ( 70% )
    130lbs x 3 ( 80% )
    145lbs x 3 ( 90% ) + FSL 115lbs x 5 ( 70% )

    Dumbbell Bench Press – 5 sets of 11 reps
    40lbs Dumbbell X 11
    40lbs Dumbbell X 11
    40lbs Dumbbell X 11
    40lbs Dumbbell X 11
    40lbs Dumbbell X 11

    Barbell curls = 4 X 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    Push ups = 3 X 10
    BW x 10
    BW x 10
    BW x 10
    Reply With Quote

  27. #717
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    5/3/1

    Month 7 / Week 3

    Monday 02-03-2020

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 5
    MAIN LIFT'S: 3 sets of 3 reps each
    90lbs x 5 ( 75% )
    105lbs x 3 ( 85% )
    115lbs x 1 ( 95% ) + FSL 90lbs x 5 ( 75% )

    Dumbbell Press – 5 X 11
    30lbs x 11
    30lbs x 11
    30lbs x 11
    30lbs x 11
    30lbs x 11

    Lateral raises - 4 X 12
    10lb weights ea arm x 12
    10lbs x 12
    10lbs x 12
    10lbs x 12

    Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
    110lbs x 12
    110lbs x 12
    110lbs x 12
    Reply With Quote

  28. #718
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    5/3/1

    Month 7 / Week 3

    Wednesday 02-05-2020

    Deadlift = 1RM = 220lbs
    WARMUP = Bar x 10
    40% = 80bs x 5
    50% = 100lbs x 5
    5 X 5 @ 60%
    60% = 120lbs x 5
    60% = 120lbs x 5
    60% = 120lbs x 5
    60% = 120lbs x 5
    60% = 120lbs x 5

    Bent over Dumbbell Rows = 4 X 11 ( slow controlled movement )
    40lb X 11
    40lb X 11
    40lb X 11
    40lb X 11
    40lb X 11

    Barbell Rows = 4 X 12
    60lbs x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12

    T-bar Rows = 3 sets x 14
    80lbs x 14
    80lbs x 14
    80lbs x 14
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  29. #719
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    5/3/1

    Month 7 / Week 3

    Friday 02-07-2020

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100bs x 5
    MAIN LIFT'S: 5/3/1
    120lbs x 5 ( 75% )
    140lbs x 3 ( 85% )
    155lbs x 3 ( 95% ) + FSL 120lbs x 5 ( 75% )

    Dumbbell Bench Press – 5 sets of 11 reps
    40lbs Dumbbell X 11
    40lbs Dumbbell X 11
    40lbs Dumbbell X 11
    40lbs Dumbbell X 11
    40lbs Dumbbell X 11

    Barbell curls = 4 X 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    Push ups = 3 X 10
    BW x 10
    BW x 10
    BW x 10
    Reply With Quote

  30. #720
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    5/3/1

    Month 8 / Week 1

    Monday 02-10-2020

    OH Press = 1RM = 140lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 75lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    80lbs x 5 ( 65% )
    95lbs x 5 ( 75% )
    110lbs x 5 ( 85% ) + FSL 80lbs x 5 ( 65% )

    Dumbbell Press – 5 X 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12

    Lateral raises - 4 X 12
    10lb weights ea arm x 12
    10lbs x 12
    10lbs x 12
    10lbs x 12

    Dumbbell Shrugs - 3 X 12 ( up weight 5lbs each month )
    120lbs x 12
    120lbs x 12
    120lbs x 12
    Last edited by Darthdingo; 02-10-2020 at 06:16 AM.
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