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  1. #121
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
    Rep Power: 1116
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    The 5/3/1 Method

    Month 4 / Week 2

    Thursday 08-18-22

    Bench Press = 1RM = 185lbs
    WARMUP = 50lbs x 10
    40% = 65lbs x 5
    50% = 85lbs x 5
    60% = 100lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    70% = 115lbs x 3
    80% = 135lbs x 3
    90% = 150lbs x 3+ 70% = 115lbs x 5+

    Dumbbell Bench Press – 5 sets of 10 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 12
    BW x 13
    BW x 13
    BW x 13
    BW x 13

    Dumbbell curls
    35lbs x 10
    35lbs x 12
    35lbs x 14
    Reply With Quote

  2. #122
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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.jimwendler.com/blogs/jim...for-a-beginner
    https://hashimashi.com/531-for-beginners/

    The 5/3/1 Method


    Month 4 / Week 3

    Sunday 08-21-22

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

    Dumbbell Press – 5 X 14 ( go up 1 rep next month )
    30lbs x 14
    30lbs x 14
    30lbs x 14
    30lbs x 14
    30lbs x 14

    Upright dumbbell rows
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12


    Dumbbell side laterals - 3 X 16
    12lbs x 16
    12lbs x 16
    12lbs x 16
    Reply With Quote

  3. #123
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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

    Month 4 / Week 3

    Tuesday 08-23-22

    Deadlift = 1RM = 250lbs
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs x 3
    5/3/1 Method
    75% @ 170lbs x 5
    85% @ 190lbs x 3
    95% @ 215lbs x 1 + 170lbs x 5

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

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    Reply With Quote

  4. #124
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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

    Month 4 / Week 3

    Thursday 08-25-22

    Bench Press = 1RM = 185lbs
    WARMUP = 50lbs x 10
    40% = 65lbs x 5
    50% = 85lbs x 5
    60% = 100lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    75% = 125lbs x 5
    85% = 140lbs x 3
    95% = 160lbs x 1+ 75% = 125lbs x 5+

    Dumbbell Bench Press – 5 sets of 10 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 12
    BW x 13
    BW x 13
    BW x 13
    BW x 13

    Dumbbell curls
    35lbs x 10
    35lbs x 12
    35lbs x 14
    Reply With Quote

  5. #125
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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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    DELOAD week;

    https://www.jimwendler.com/blogs/jim...for-a-beginner
    https://hashimashi.com/531-for-beginners/

    The 5/3/1 Method


    Month 4 / Week 4 DELOAD

    Sunday 08-28-22

    OH Press = 1RM = 135lbs
    WARMUP = 25lb free wight X 10
    40% = 50lbs x 5
    50% = 60lbs x 5

    60% = 75lbs x 5
    60% = 75lbs x 5
    60% = 75lbs x 5
    60% = 75lbs x 5
    60% = 75lbs x 5

    Dumbbell Press – 4 X 10 ( go up 1 rep next month )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10


    Upright dumbbell rows
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12


    Dumbbell side laterals - 3 X 16
    12lbs x 16
    12lbs x 16
    12lbs x 16
    Reply With Quote

  6. #126
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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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    DELOAD week;

    The 5/3/1 Method

    Month 4 / Week 4 DELOAD

    Tuesday 08-23-22

    Deadlift = 1RM = 250lbs
    40% = 90lbs x 5
    50% = 115lbs x 5

    60% = 135lbs x 5
    60% = 135lbs x 5
    60% = 135lbs x 5
    60% = 135lbs x 5
    60% = 135lbs x 5


    One-arm Barbell Row – 4 sets of 10 reps;
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    Reply With Quote

  7. #127
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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
    DELOAD week

    The 5/3/1 Method

    Month 4 / Week 4 DELOAD

    Thursday 09-01-22

    Bench Press = 1RM = 185lbs
    WARMUP = 50lbs x 10
    40% = 65lbs x 5
    50% = 85lbs x 5

    60% = 100lbs x 5
    60% = 100lbs x 5
    60% = 100lbs x 5
    60% = 100lbs x 5
    60% = 100lbs x 5

    Dumbbell Bench Press – 4 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10


    Push Ups = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Dumbbell curls
    35lbs x 10
    35lbs x 12
    35lbs x 14
    Reply With Quote

  8. #128
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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.jimwendler.com/blogs/jim...for-a-beginner
    https://hashimashi.com/531-for-beginners/

    The 5/3/1 Method


    Month 5 / Week 1

    Sunday 09-04-22

    OH Press = 1RM = 140lbs
    WARMUP = 25lb free wight X 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 75lbs x 3
    5/3/1 Method;
    65% @ 80lbs X 5
    75% @ 95lbs X 5
    85% @ 110lbs X 5 + 80lbs X 5+

    Viking Barbell Press – 5 X 10
    https://barbend.com/viking-press/
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Upright dumbbell rows
    20lbs x 15
    20lbs x 15
    20lbs x 15
    20lbs x 15


    Dumbbell side laterals - 3 X 12
    15lbs x 12
    15lbs x 12
    15lbs x 12
    Reply With Quote

  9. #129
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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
    Had COVID over a week ago, kicked my butt, now back at it, but tired still, will take it easy.
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  10. #130
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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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    MONTH 1

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753
    https://forum.bodybuilding.com/showt...276011&page=29


    Month 1 / Week 1

    Sunday 09-18-22

    OH Press = 1RM = 115lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 3
    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 10 ( go up 1 rep next month )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    Reply With Quote

  11. #131
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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
    Ogus 7/5/3 Program

    Month 1 / Week 1

    Tuesday 09-20-22

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

    Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
    https://www.youtube.com/watch?v=EsmIWi_0lio
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    Reply With Quote

  12. #132
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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
    Ogus 7/5/3 Program

    Month 1 / Week 1

    Thursday 09-22-22

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs x 3
    Main lift = 7 sets of 5 reps @ 80%
    80% = 125lbs x 5
    80% = 125lbs x 5
    80% = 125lbs x 5
    80% = 125lbs x 5
    80% = 125lbs x 5
    80% = 125lbs x 5
    80% = 125lbs x 5

    Dumbbell Bench Press – 5 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    Reply With Quote

  13. #133
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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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    MONTH 1

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753
    https://forum.bodybuilding.com/showt...276011&page=29


    Month 1 / Week 2

    Sunday 09-25-22

    OH Press = 1RM = 115lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 3
    MAIN LIFT = 4 sets of 9 reps @ 70%
    70lbs x 9
    70lbs x 9
    70lbs x 9
    70lbs x 9



    Dumbbell Press – 5 X 10 ( go up 1 rep next month )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    Reply With Quote

  14. #134
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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
    Ogus 7/5/3 Program

    Month 1 / Week 2

    Tuesday 09-27-22

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    Main lift = 5 sets of 7 @ 75%
    75% = 135lbs x 7
    75% = 135lbs x 7
    75% = 135lbs x 7
    75% = 135lbs x 7
    75% = 135lbs x 7

    Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
    https://www.youtube.com/watch?v=EsmIWi_0lio
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    Reply With Quote

  15. #135
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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
    Ogus 7/5/3 Program

    Month 1 / Week 2

    Thursday 09-29-22

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs x 3
    Main lift = 10 sets of 3 reps @ 85%
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3

    Dumbbell Bench Press – 5 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    Reply With Quote

  16. #136
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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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    MONTH 1

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753
    https://forum.bodybuilding.com/showt...276011&page=29


    Month 1 / Week 3

    Sunday 10-02-22

    OH Press = 1RM = 110lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 3
    MAIN LIFT = 7 sets of 5 reps @ 80%
    80lbs x 5
    80lbs x 5
    80lbs x 5
    80lbs x 5
    80lbs x 5
    80lbs x 5
    80lbs x 5

    Dumbbell Press – 5 X 10 ( go up 1 rep next month )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    Last edited by Darthdingo; 10-03-2022 at 06:29 AM.
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  17. #137
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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
    Ogus 7/5/3 Program

    Month 1 / Week 3

    Tuesday 10-04-22

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    Main lift = 10 sets of 3 @ 85%
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3

    Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
    https://www.youtube.com/watch?v=EsmIWi_0lio
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    Reply With Quote

  18. #138
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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 3

    Thursday 10-06-22

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs x 3
    Main lift = 5 sets of 7 reps @ 75%
    75% = 115lbs x 7
    75% = 115lbs x 7
    75% = 115lbs x 7
    75% = 115lbs x 7
    75% = 115lbs x 7

    Dumbbell Bench Press – 5 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
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  19. #139
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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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    MONTH 1

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753
    https://forum.bodybuilding.com/showt...276011&page=29


    Month 1 / Week 4

    Sunday 10-09-22

    OH Press = 1RM = 110lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 3
    MAIN LIFT = 10 sets of 3 reps @ 85%
    85lbs x 3
    85lbs x 3
    85lbs x 3
    85lbs x 3
    85lbs x 3
    85lbs x 3
    85lbs x 3
    85lbs x 3
    85lbs x 3
    85lbs x 3

    Dumbbell Press – 5 X 10 ( go up 1 rep next month )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    Reply With Quote

  20. #140
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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 4

    Tuesday 10-11-22

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    Main lift = 7 sets of 5 @ 80%
    80% = 145lbs x 5
    80% = 145lbs x 5
    80% = 145lbs x 5
    80% = 145lbs x 5
    80% = 145lbs x 5


    Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
    https://www.youtube.com/watch?v=EsmIWi_0lio
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    Reply With Quote

  21. #141
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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 4

    Thursday 10-13-22

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs x 3
    Main lift = 4 sets of 9 reps @ 70%
    70% = 105lbs x 9
    70% = 105lbs x 9
    70% = 105lbs x 9
    70% = 105lbs x 9


    Dumbbell Bench Press – 5 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    Reply With Quote

  22. #142
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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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    MONTH 1

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753
    https://forum.bodybuilding.com/showt...276011&page=29


    Month 1 / Week 5

    DELOAD

    Sunday 10-16-22

    OH Press = 1RM = 110lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 50lbs x 5

    MAIN LIFT = 5 X 5 @ 60%
    60% = 60lbs x 5
    60% = 60lbs x 5
    60% = 60lbs x 5
    60% = 60lbs x 5
    60% = 60lbs x 5


    Dumbbell Press – 5 X 10 ( go up 1 rep next month )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Upright barbell row = 3 X 15
    20lbs x 15
    20lbs x 15
    20lbs x 15
    Last edited by Darthdingo; 10-16-2022 at 07:28 AM.
    Reply With Quote

  23. #143
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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 5

    DELOAD

    Tuesday 10-18-22

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5

    Main lift = 5 X 5 @ 60%
    60% = 110lbs x 5
    60% = 110lbs x 5
    60% = 110lbs x 5
    60% = 110lbs x 5
    60% = 110lbs x 5


    Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
    https://www.youtube.com/watch?v=EsmIWi_0lio
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    Reply With Quote

  24. #144
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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 5

    DELOAD

    Thursday 10-20-22

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5

    Main lift = 5 X 5 @ 60%
    60% = 90lbs x 5
    60% = 90lbs x 5
    60% = 90lbs x 5
    60% = 90lbs x 5
    60% = 90lbs x 5


    Dumbbell Bench Press – 5 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    Reply With Quote

  25. #145
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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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    MONTH 2

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753
    https://forum.bodybuilding.com/showt...276011&page=29


    Month 2 / Week 1

    Sunday 10-23-22

    OH Press = 1RM = 115lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 50lbs x 5

    MAIN LIFT = 5 X 7 @ 75%
    75% = 80lbs x 7
    75% = 80lbs x 7
    75% = 80lbs x 7
    75% = 80lbs x 7
    75% = 80lbs x 7


    Dumbbell Press – 5 X 11 ( go up 1 rep next month )
    30lbs x 11
    30lbs x 11
    30lbs x 11
    30lbs x 11
    30lbs x 11

    Upright barbell row = 3 X 15
    20lbs x 15
    20lbs x 15
    20lbs x 15
    Reply With Quote

  26. #146
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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 2 / Week 1

    Tuesday 10-25-22

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 75lbs x 5
    50% = 95lbs x 5
    60% = 115lbs x 5
    Main lift = 4 X 9 @ 70%
    70% = 130lbs x 9
    70% = 130lbs x 9
    70% = 130lbs x 9
    70% = 130lbs x 9


    Meadow Row – 5 sets of 10 reps; ( next month add 5lbs )
    https://www.youtube.com/watch?v=EsmIWi_0lio
    30lb X 10
    30lb X 10
    30lb X 10
    30lb X 10
    30lb X 10
    Reply With Quote

  27. #147
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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 2 / Week 1

    Thursday 10-27-22

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95lbs x 5
    Main lift = 7 X 5 @ 80%
    125lbs x 5 @ 80%
    125lbs x 5 @ 80%
    125lbs x 5 @ 80%
    125lbs x 5 @ 80%
    125lbs x 5 @ 80%
    125lbs x 5 @ 80%
    125lbs x 5 @ 80%


    Dumbbell Bench Press – 5 sets of 11 reps
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    Reply With Quote

  28. #148
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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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    https://www.jimwendler.com/blogs/jim...for-a-beginner
    https://hashimashi.com/531-for-beginners/

    The 5/3/1 Method

    Month 1 / Week 1

    Sunday 11-06-22

    OH Press = 1RM = 110lbs
    WARMUP = 25lb free wight X 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 3
    5/3/1 Method;
    65% @ 65lbs X 5
    75% @ 75lbs X 5
    85% @ 85lbs X 5 + Drop-set = 65lbs X 5+

    Oh Press = Single-arm Barbell Press – 4 X 10 ( go up weight 2.5lbs next month )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10


    Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
    20lbs x 15
    20lbs x 15
    20lbs x 15
    Reply With Quote

  29. #149
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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

    Month 1 / Week 1

    Tuesday 11-08-22

    Deadlift = 1RM = 180lbs
    40% = 70lbs x 5
    50% = 80lbs x 5
    60% = 100lbs x 3
    5/3/1 Method
    65% @ 100bs x 5
    75% @ 120lbs x 5
    85% @ 140lbs x 5 + 100lbs x 5

    One-arm Barbell Row – 4 sets of 10 reps; ( Month 2 = 35lbs )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
    60lbs x 15
    60lbs x 15
    60lbs x 15
    Reply With Quote

  30. #150
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    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

    Month 1 / Week 1

    Thursday 11-10-22

    Bench Press = 1RM = 160lbs
    WARMUP = 50lbs x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
    60% = 85bs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    65% = 95lbs x 5
    75% = 110lbs x 5
    85% = 125lbs x 5+ 65% = 95lbs x 5

    Dumbbell Bench Press – 4 sets of 10 reps ( next month up weight )
    35lb Dumbbells x 10
    35lb Dumbbells x 10
    35lb Dumbbells x 10
    35lb Dumbbells x 10

    Overhead Triceps Extension = 3 X 15
    20lbs x 15
    20lbs x 15
    20lbs x 15
    Reply With Quote

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