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  1. #721
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 8 / Week 1

    Wednesday 02-12-2020

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 85bs x 5
    50% = 105lbs x 5
    60% = 125lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    135lbs x 5 ( 65% )
    155lbs x 5 ( 75% )
    175lbs x 5 ( 85% ) + FSL 130lbs x 5 ( 65% )


    Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
    40lb X 12
    40lb X 12
    40lb X 12
    40lb X 12
    40lb X 12

    Barbell Rows = 4 X 8
    65lbs x 8
    65lbs x 8
    65lbs x 8
    65lbs x 8

    T-bar Rows = 3 sets x 14
    80lbs x 14
    80lbs x 14
    80lbs x 14
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  2. #722
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 8 / Week 1

    Friday 02-14-2020

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 85lbs x 5
    60% = 100bs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    110lbs x 5 ( 65% )
    125lbs x 5 ( 75% )
    140lbs x 5 ( 85% ) + FSL 110lbs x 5 ( 65% )

    Dumbbell Bench Press – 5 sets of 12 reps
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12

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

    Push ups = 3 X 11
    BW x 11
    BW x 11
    BW x 11
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  3. #723
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 8 / Week 2

    Monday 02-17-2020

    OH Press = 1RM = 140lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 75lbs x 5
    MAIN LIFT'S: 3 sets of 3 reps each
    90lbs x 3 ( 70% )
    100lbs x 3 ( 80% )
    115lbs x 3 ( 90% ) + FSL 90lbs x 5 ( 70% )

    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
    Reply With Quote

  4. #724
    Registered User Darthdingo's Avatar
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    Age: 46
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    5/3/1

    Month 8 / Week 2

    Wednesday 02-19-2020

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 85bs x 5
    50% = 105lbs x 5
    60% = 125lbs x 5
    MAIN LIFT'S: 3 sets of 3 reps each
    145lbs x 3 ( 70% )
    165lbs x 3 ( 80% )
    185lbs x 3 ( 90% ) + FSL 145lbs x 3 ( 70% )


    Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
    40lb X 12
    40lb X 12
    40lb X 12
    40lb X 12
    40lb X 12

    Barbell Rows = 4 X 8
    65lbs x 8
    65lbs x 8
    65lbs x 8
    65lbs x 8

    T-bar Rows = 3 sets x 14
    80lbs x 14
    80lbs x 14
    80lbs x 1
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  5. #725
    Registered User Darthdingo's Avatar
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    Age: 46
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    5/3/1

    Month 8 / Week 2

    Friday 02-21-2020

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 85lbs x 5
    60% = 100bs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    115lbs x 3 ( 70% )
    135lbs x 3 ( 80% )
    150lbs x 3 ( 90% ) + FSL 115lbs x 3 ( 90% )

    Dumbbell Bench Press – 5 sets of 12 reps
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12

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

    Push ups = 3 X 11
    BW x 11
    BW x 11
    BW x 11
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  6. #726
    Registered User Darthdingo's Avatar
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    Age: 46
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    5/3/1

    Month 8 / Week 3

    Monday 02-24-2020

    OH Press = 1RM = 140lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 75lbs x 5
    MAIN LIFT'S: 5/3/1
    95lbs x 5 ( 75% )
    110lbs x 3 ( 85% )
    120lbs x 1 ( 95% ) + FSL 95lbs x 5 ( 75% )

    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
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  7. #727
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 8 / Week 3

    Wednesday 02-26-2020

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 85bs x 5
    50% = 105lbs x 5
    60% = 125lbs x 5
    MAIN LIFT'S: 5/3/1
    155lbs x 5 ( 75% )
    175lbs x 3 ( 85% )
    195lbs x 1 ( 95% ) + FSL 155lbs x 5 ( 50% )


    Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
    40lb X 12
    40lb X 12
    40lb X 12
    40lb X 12
    40lb X 12

    Barbell Rows = 4 X 8
    65lbs x 8
    65lbs x 8
    65lbs x 8
    65lbs x 8

    T-bar Rows = 3 sets x 14
    80lbs x 14
    80lbs x 14
    80lbs x 1
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  8. #728
    Registered User Darthdingo's Avatar
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    Age: 46
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    5/3/1

    Month 8 / Week 3

    Friday 02-28-2020

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 85lbs x 5
    60% = 100bs x 5
    MAIN LIFT'S: 5/3/1
    125lbs x 5 ( 75% )
    140lbs x 3 ( 85% )
    160lbs x 1 ( 95% ) + FSL 125lbs x 5 ( 75% )

    Dumbbell Bench Press – 5 sets of 12 reps
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12

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

    Push ups = 3 X 11
    BW x 11
    BW x 11
    BW x 11
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  9. #729
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 8 / Week 4

    DELOAD

    Monday 03-02-2020

    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 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
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  10. #730
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 8 / Week 4

    DELOAD

    Wednesday 03-04-2020

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 85bs x 5
    50% = 105lbs x 5
    60% = 125lbs x 5 + 40% = 85bs x 5


    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    40lb X 12
    40lb X 12
    40lb X 12
    40lb X 12

    Barbell Rows = 4 X 8
    65lbs x 8
    65lbs x 8
    65lbs x 8
    65lbs x 8

    T-bar Rows = 3 sets x 14
    80lbs x 14
    80lbs x 14
    80lbs x 1
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  11. #731
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 8 / Week 4

    DELOAD

    Friday 02-28-2020

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 85lbs x 5
    60% = 100bs x 5 + 40% = 65lbs x 5


    Dumbbell Bench Press – 4 sets of 10 reps
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12
    40lbs Dumbbell X 12

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

    Push ups = 3 X 11
    BW x 11
    BW x 11
    BW x 11
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  12. #732
    Registered User Darthdingo's Avatar
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    Need to reset weights, stuff getting pretty heavy. 10% reduction
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  13. #733
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 9 / Week 1

    Monday 03-09-2020

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    75lbs x 5 ( 65% )
    85lbs x 5 ( 75% )
    95lbs x 5 ( 85% ) + FSL 75lbs x 5 ( 65% )

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

    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 10lbs each month )
    130lbs x 12
    130lbs x 12
    130lbs x 12
    Reply With Quote

  14. #734
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 9 / Week 1

    Wednesday 03-11-2020

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 90bs x 5
    50% = 110lbs x 5
    60% = 130lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    140lbs x 5 ( 65% )
    160lbs x 5 ( 75% )
    185lbs x 5 ( 85% )


    Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
    40lb X 13
    40lb X 13
    40lb X 13
    40lb X 13
    40lb X 13

    Barbell Rows = 4 X 9
    65lbs x 9
    65lbs x 9
    65lbs x 9
    65lbs x 9

    T-bar Rows = 3 sets x 14
    80lbs x 14
    80lbs x 14
    80lbs x 14
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  15. #735
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 9 / Week 1

    Friday 03-13-2020

    Bench Press = 1RM = 165lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90bs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    100lbs x 5 ( 65% )
    110lbs x 5 ( 75% )
    125lbs x 5 ( 85% ) + FSL 100lbs x 5 ( 65% )

    Dumbbell Bench Press – 5 sets of 13 reps
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13

    Barbell curls = 4 X 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    45lbs x 10

    Push ups = 3 X 12
    BW x 12
    BW x 12
    BW x 12
    Reply With Quote

  16. #736
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 9 / Week 2

    Monday 03-16-2020

    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 3 reps each
    80lbs x 3 ( 70% )
    90lbs x 3 ( 80% )
    100lbs x 3 ( 90% ) + FSL 80lbs x 3 ( 70% )

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

    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 10lbs each month )
    130lbs x 12
    130lbs x 12
    130lbs x 12
    Reply With Quote

  17. #737
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 9 / Week 2

    Wednesday 03-18-2020

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 90bs x 5
    50% = 110lbs x 5
    60% = 130lbs x 5
    MAIN LIFT'S: 3 sets of 3 reps each
    150lbs x 3 ( 70% )
    170lbs x 3 ( 80% )
    195lbs x 3 ( 90% )


    Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
    40lb X 13
    40lb X 13
    40lb X 13
    40lb X 13
    40lb X 13

    Barbell Rows = 4 X 9
    65lbs x 9
    65lbs x 9
    65lbs x 9
    65lbs x 9

    T-bar Rows = 3 sets x 14
    80lbs x 14
    80lbs x 14
    80lbs x 14
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  18. #738
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 9 / Week 2

    Friday 03-20-2020

    Bench Press = 1RM = 165lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90bs x 5
    MAIN LIFT'S: 3 sets of 3 reps each
    105lbs x 3 ( 70% )
    120lbs x 3 ( 80% )
    135lbs x 3 ( 90% ) + FSL 105lbs x 3 ( 70% )

    Dumbbell Bench Press – 5 sets of 13 reps
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13

    Barbell curls = 4 X 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    45lbs x 10

    Push ups = 3 X 12
    BW x 12
    BW x 12
    BW x 12
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  19. #739
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 805
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    5/3/1

    Month 9 / Week 3

    Monday 03-23-2020

    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
    85lbs x 5 ( 75% )
    95lbs x 3 ( 85% )
    105lbs x 1 ( 90% ) + FSL 85lbs x 5 ( 75% )

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

    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 10lbs each month )
    130lbs x 12
    130lbs x 12
    130lbs x 12
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  20. #740
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 805
    Rep Power: 169
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    5/3/1

    Month 9 / Week 3

    Wednesday 03-25-2020

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 90bs x 5
    50% = 110lbs x 5
    60% = 130lbs x 5
    MAIN LIFT'S: 5/3/1
    160lbs x 5 ( 75% )
    180lbs x 3 ( 85% )
    200lbs x 1 ( 95% )


    Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
    40lb X 13
    40lb X 13
    40lb X 13
    40lb X 13
    40lb X 13

    Barbell Rows = 4 X 9
    65lbs x 9
    65lbs x 9
    65lbs x 9
    65lbs x 9

    T-bar Rows = 3 sets x 14
    80lbs x 14
    80lbs x 14
    80lbs x 14
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  21. #741
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 805
    Rep Power: 169
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    5/3/1

    Month 9 / Week 3

    Friday 03-27-2020

    Bench Press = 1RM = 165lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90bs x 5
    MAIN LIFT'S: 5/3/1
    110lbs x 5 ( 75% )
    125lbs x 3 ( 85% )
    140lbs x 1 ( 95% ) + FSL 110lbs x 5 ( 75% )

    Dumbbell Bench Press – 5 sets of 13 reps
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13

    Barbell curls = 4 X 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    45lbs x 10

    Push ups = 3 X 12
    BW x 12
    BW x 12
    BW x 12
    Reply With Quote

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