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  1. #601
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 5 / Week 2

    Monday 05-06-19

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 85lbs x 5
    60% = 100lbs x 5
    Main lift = 3 X 3
    70% = 120lbs x 3
    80% = 135lbs x 3
    90% = 155lbs x 3 + 70% = 120lbs x 3

    Dumbbell Bench Press – 5 sets of 10 reps ( up weight Month 2 )
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 4 X 6 ( up reps in Month 5 X 7 )
    BW x 7
    BW x 7
    BW x 7
    BW x 7

    Barbell Curls = No resting
    55lbs x 6
    45lbs x 8
    35lbs x 10
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  2. #602
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 5 / Week 2

    Wednesday 05-08-19

    Deadlift = 1RM = 280lbs ( up 10lbs each month )
    WARMUP = Bar x 10
    40% = 100lbs x 5
    50% = 125lbs x 5
    60% = 150lbs x 5
    MAIN LIFT = 3 X 3
    70% = 175lbs x 3
    80% = 200lbs x 3
    90% = 225lbs x 3 + 70% = 175lbs x 3

    Bent over Dumbbell Rows = 5 X 15 ( slow controlled movement )
    35lb X 15
    35lb X 15
    35lb X 15
    35lb X 15
    35lb X 15

    Bent over long-barbell rows = 4 X 10 ( SLOW )
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    T-bar Rows = 3 sets x 8
    70lbs x 8
    70lbs x 8
    70lbs x 8
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  3. #603
    Registered User Darthdingo's Avatar
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    Picked up a cold bug, wasn't feeling well, still weak and tired;

    DELOAD

    5/3/1

    Month 5 / Week 4

    Tuesday 05-14-19

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 85lbs x 5
    60% = 100lbs x 5 + 40% = 70lbs x 5


    Dumbbell Bench Press – 3 sets of 10 reps ( up weight Month 2 )
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 2 X 7 ( up reps in Month 5 X 7 )
    BW x 7
    BW x 7


    Barbell Curls = No resting
    55lbs x 6
    45lbs x 8
    35lbs x 10
    Reply With Quote

  4. #604
    Registered User Darthdingo's Avatar
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    Age: 45
    Posts: 681
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    DELOAD

    5/3/1

    Month 5 / Week 4

    Thursday 05-16-19

    Deadlift = 1RM = 280lbs ( up 10lbs each month )
    WARMUP = Bar x 10
    40% = 100lbs x 5
    50% = 125lbs x 5
    60% = 150lbs x 5 + 40% = 100lbs x 5

    Bent over Dumbbell Rows = 3 X 12 ( slow controlled movement )
    35lb X 15
    35lb X 15
    35lb X 15


    Bent over long-barbell rows = 3 X 10 ( SLOW )
    50lbs x 10
    50lbs x 10
    50lbs x 10


    T-bar Rows = 2 sets x 8
    70lbs x 8
    70lbs x 8
    Reply With Quote

  5. #605
    Registered User Darthdingo's Avatar
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    Age: 45
    Posts: 681
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    DELOAD

    5/3/1

    Month 5 / Week 4

    Saturday 05-18-19

    OH Press = 1RM = 140lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 75lbs x 5 + 40% = 50lbs x 5

    Dumbbell Press – 4 X 10 @ 50%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10


    Barbell Upright row - 3 X 10
    40lbs x 10
    40lbs x 10
    40lbs x 10


    Dumbbell Shrugs - 2 X 15 ( Up wight 10lbs next month )
    50lbs x 15
    50lbs x 15
    Reply With Quote

  6. #606
    Registered User Darthdingo's Avatar
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    Age: 45
    Posts: 681
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    5/3/1

    Month 6 / Week 1

    Monday 05-20-19

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

    Dumbbell Bench Press – 5 sets of 10 reps
    90lbs barbell X 10
    90lbs barbell X 10
    90lbs barbell X 10
    90lbs barbell X 10
    90lbs barbell X 10

    Push Ups = 4 X 8 ( up reps in Month 5 X 7 )
    BW x 8
    BW x 8
    BW x 8
    BW x 8

    Barbell Curls = No resting
    55lbs x 6
    45lbs x 8
    35lbs x 10
    Reply With Quote

  7. #607
    Registered User Darthdingo's Avatar
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    Age: 45
    Posts: 681
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    5/3/1

    DROPPED THE WEIGHT 10%, DUE TO SORE BACK FROM DL's

    Month 6 / Week 1

    Wednesday 05-22-19

    Deadlift = 1RM = 240lbs ( up 10lbs each month )
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    MAIN LIFT = 5 X 5
    65% = 140lbs x 5
    75% = 160lbs x 5
    85% = 180lbs x 5 + 65% = 140lbs x 5

    Bent over Dumbbell Rows = 5 X 15 ( slow controlled movement )
    30lb X 15
    30lb X 15
    30lb X 15
    30lb X 15
    30lb X 15

    Barbell good mornings = 4 X 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    T-bar Rows = 3 sets x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12
    Last edited by Darthdingo; 05-22-2019 at 06:57 AM.
    Reply With Quote

  8. #608
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 6 / Week 1

    Friday 05-24-19

    OH Press = 1RM = 145lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 80lbs x 5
    Main lift = 5 X 5
    65% = 85lbs x 5
    75% = 100lbs x 5
    85% = 110lbs x 5 + 65% = 85lbs x 5

    Dumbbell Press – 5 X 10 @ 50%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Dumbbell Lateral Raise - 4 X 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    110lbs x 15
    110lbs x 15
    110lbs x 15
    Reply With Quote

  9. #609
    Registered User Darthdingo's Avatar
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    Age: 45
    Posts: 681
    Rep Power: 160
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    5/3/1

    Month 6 / Week 2

    Monday 05-27-19

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

    Dumbbell Bench Press – 5 sets of 10 reps
    90lbs barbell X 10
    90lbs barbell X 10
    90lbs barbell X 10
    90lbs barbell X 10
    90lbs barbell X 10

    Push Ups = 4 X 8 ( up reps in Month 5 X 7 )
    BW x 8
    BW x 8
    BW x 8
    BW x 8

    Barbell Curls = No resting
    60lbs x 6
    50lbs x 8
    40lbs x 10
    Reply With Quote

  10. #610
    Registered User Darthdingo's Avatar
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    Age: 45
    Posts: 681
    Rep Power: 160
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    5/3/1

    DROPPED THE WEIGHT 10%, DUE TO SORE BACK FROM DL's

    Month 6 / Week 2

    Wednesday 05-29-19

    Deadlift = 1RM = 240lbs ( up 10lbs each month )
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    MAIN LIFT = 5 X 5
    70% = 150lbs x 3
    80% = 170lbs x 3
    90% = 190lbs x 3 + 70% = 150lbs x 3

    Bent over Dumbbell Rows = 5 X 15 ( slow controlled movement )
    30lb X 15
    30lb X 15
    30lb X 15
    30lb X 15
    30lb X 15

    Barbell good mornings = 4 X 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    T-bar Rows = 3 sets x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12
    Reply With Quote

  11. #611
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 6 / Week 2

    Friday 05-31-19

    OH Press = 1RM = 145lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 80lbs x 5
    Main lift = 3 X 3
    70% = 90lbs x 3
    80% = 105lbs x 3
    90% = 120lbs x 3 + 70% = 90lbs x 3

    Dumbbell Press – 5 X 10 @ 50%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Dumbbell Lateral Raise - 4 X 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    110lbs x 15
    110lbs x 15
    110lbs x 15
    Reply With Quote

  12. #612
    Registered User Darthdingo's Avatar
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    Age: 45
    Posts: 681
    Rep Power: 160
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    5/3/1

    Month 6 / Week 3

    Monday 06-03-19

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

    Dumbbell Bench Press – 5 sets of 10 reps
    90lbs barbell X 10
    90lbs barbell X 10
    90lbs barbell X 10
    90lbs barbell X 10
    90lbs barbell X 10

    Push Ups = 4 X 8 ( up reps in Month 5 X 7 )
    BW x 8
    BW x 8
    BW x 8
    BW x 8

    Barbell Curls = No resting
    60lbs x 6
    50lbs x 8
    40lbs x 10
    Reply With Quote

  13. #613
    Registered User Darthdingo's Avatar
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    Age: 45
    Posts: 681
    Rep Power: 160
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    5/3/1

    DROPPED THE WEIGHT 10%, DUE TO SORE BACK FROM DL's

    Month 6 / Week 3

    Wednesday 06-05-19

    Deadlift = 1RM = 240lbs ( up 10lbs each month )
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    MAIN LIFT = 5/3/1
    75% = 160lbs x 5
    85% = 180lbs x 3
    95% = 205lbs x 3 + 75% = 160lbs x 5

    Bent over Dumbbell Rows = 5 X 15 ( slow controlled movement )
    30lb X 15
    30lb X 15
    30lb X 15
    30lb X 15
    30lb X 15

    Barbell good mornings = 4 X 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    T-bar Rows = 3 sets x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12
    Reply With Quote

  14. #614
    Registered User Darthdingo's Avatar
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    Posts: 681
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    5/3/1

    Month 6 / Week 3

    Friday 06-07-19

    OH Press = 1RM = 145lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 80lbs x 5
    Main lift = 5/3/1
    75% = 100lbs x 5
    85% = 110lbs x 3
    95% = 125lbs x 1 + 75% = 100lbs x 5

    Dumbbell Press – 5 X 10 @ 50%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Dumbbell Lateral Raise - 4 X 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    110lbs x 15
    110lbs x 15
    110lbs x 15
    Reply With Quote

  15. #615
    Registered User Darthdingo's Avatar
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    Posts: 681
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    DELOAD WEEK

    5/3/1

    Month 6 / Week 4

    Monday 06-10-19

    Bench Press = 1RM = 195lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 105lbs x 3 + 40% = 70lbs x 5

    Dumbbell Bench Press – 4 sets of 12 reps
    35lbs dumbbell X 12
    35lbs dumbbell X 12
    35lbs dumbbell X 12
    35lbs dumbbell X 12


    Push Ups = 3 X 8 ( up reps in Month 5 X 7 )
    BW x 8
    BW x 8
    BW x 8


    Barbell Curls = No resting
    60lbs x 6
    50lbs x 8
    40lbs x 10
    Reply With Quote

  16. #616
    Registered User Darthdingo's Avatar
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    Age: 45
    Posts: 681
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    DELOAD WEEK

    5/3/1

    DROPPED THE WEIGHT 10%, DUE TO SORE BACK FROM DL's

    Month 6 / Week 4

    Wednesday 06-12-19

    Deadlift = 1RM = 240lbs ( up 10lbs each month )
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3 + 40% = 90lbs x 5


    Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
    30lb X 12
    30lb X 12
    30lb X 12
    30lb X 12


    Barbell good mornings = 4 X 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    T-bar Rows = 3 sets x 12
    75lbs x 12
    75lbs x 12
    75lbs x 12
    Reply With Quote

  17. #617
    Registered User Darthdingo's Avatar
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    Age: 45
    Posts: 681
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    DELOAD WEEK

    5/3/1

    Month 6 / Week 4

    Friday 06-14-19

    OH Press = 1RM = 145lbs
    WARMUP = Bar x 10
    40% = 55lbs x 5
    50% = 65lbs x 5
    60% = 80lbs x 5 + 40% = 55lbs x 5


    Dumbbell Press – 4 X 10 @ 50%
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10


    Dumbbell Lateral Raise - 4 X 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    110lbs x 15
    110lbs x 15
    110lbs x 15
    Reply With Quote

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