The 5/3/1 Method

**Darthdingo** · 11-15-2022, 05:10 AM

The 5/3/1 Method

Month 1 / Week 2

Tuesday 11-15-22

Deadlift = 1RM = 180lbs
40% = 70lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
5/3/1 Method
70% @ 115lbs x 3
80% @ 130lbs x 3
90% @ 145lbs x 3 + 115lbs 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

**Darthdingo** · 11-17-2022, 05:11 AM

The 5/3/1 Method

Month 1 / Week 2

Thursday 11-17-22

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+
70% = 100lbs x 3
80% = 115lbs x 3
90% = 130lbs x 3+ 70% = 100lbs 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

**Darthdingo** · 11-20-2022, 06:08 AM

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

The 5/3/1 Method

Month 1 / Week 3

Sunday 11-20-22

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;
75% @ 75lbs X 5
85% @ 85lbs X 3
95% @ 95lbs X 1 + Drop-set = 75lbs X 10

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

**Darthdingo** · 11-27-2022, 08:51 AM

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

The 5/3/1 Method

Month 2 / Week 1

Sunday 11-27-22

OH Press = 1RM = 115lbs
WARMUP = 25lb free wight X 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
5/3/1 Method;
65% @ 70lbs X 5
75% @ 80lbs X 5
85% @ 90lbs X 5 + Drop-set = 70lbs X 7+

Oh Press = Single-arm Barbell Press – 5 X 10 ( go up weight 2.5lbs next month )
27.5lbs x 10
27.5lbs x 10
27.5lbs x 10
27.5lbs x 10
27.5lbs x 10

Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
25lbs x 15
25lbs x 15
25lbs x 15

**Darthdingo** · 11-29-2022, 05:46 AM

The 5/3/1 Method

Month 2 / Week 1

Tuesday 11-29-22

Deadlift = 1RM = 190lbs
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 3
5/3/1 Method
65% @ 110lbs x 5
75% @ 130lbs x 5
85% @ 145lbs x 5 + 110lbs x 5

One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
70lbs x 15
70lbs x 15
70lbs x 15

**Darthdingo** · 12-01-2022, 05:51 AM

The 5/3/1 Method

Month 2 / Week 1

Thursday 12-01-22

Bench Press = 1RM = 165lbs
WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90bs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 100lbs x 5
75% = 110lbs x 5
85% = 125lbs x 5+ 65% = 100lbs x 5

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

Overhead Triceps Extension = 3 X 15
25lbs x 15
25lbs x 15
25lbs x 15

**Darthdingo** · 12-04-2022, 09:08 AM

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

The 5/3/1 Method

Month 2 / Week 2

Sunday 12-04-22

OH Press = 1RM = 115lbs
WARMUP = 25lb free wight X 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
5/3/1 Method;
70% @ 75lbs X 3
80% @ 85lbs X 3
90% @ 95lbs X 3 + Drop-set = 75lbs X 7+

Oh Press = Single-arm Barbell Press – 5 X 10 ( go up weight 2.5lbs next month )
27.5lbs x 10
27.5lbs x 10
27.5lbs x 10
27.5lbs x 10
27.5lbs x 10

Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
25lbs x 15
25lbs x 15
25lbs x 15

**Darthdingo** · 12-06-2022, 05:46 AM

The 5/3/1 Method

Month 2 / Week 2

Tuesday 12-06-22

Deadlift = 1RM = 190lbs
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 3
5/3/1 Method
70% @ 120lbs x 3
80% @ 140lbs x 3
90% @ 155lbs x 3 + 120lbs x 5

One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
70lbs x 15
70lbs x 15
70lbs x 15

**Darthdingo** · 12-08-2022, 05:10 AM

The 5/3/1 Method

Month 2 / Week 2

Thursday 12-08-22

Bench Press = 1RM = 165lbs
WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90bs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
70% = 105lbs x 3
80% = 120lbs x 3
90% = 135lbs x 3+ 70% = 105lbs x 7

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

Overhead Triceps Extension = 3 X 15
25lbs x 15
25lbs x 15
25lbs x 15

**Darthdingo** · 12-11-2022, 07:09 AM

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

The 5/3/1 Method

Month 2 / Week 3

Sunday 12-11-22

OH Press = 1RM = 115lbs
WARMUP = 25lb free wight X 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
5/3/1 Method;
75% @ 80lbs X 5
85% @ 90lbs X 3
95% @ 100lbs X 1 + Drop-set = 80lbs X 7+

Oh Press = Single-arm Barbell Press – 5 X 10 ( go up weight 2.5lbs next month )
27.5lbs x 10
27.5lbs x 10
27.5lbs x 10
27.5lbs x 10
27.5lbs x 10

Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
25lbs x 15
25lbs x 15
25lbs x 15

**Darthdingo** · 12-13-2022, 05:25 AM

The 5/3/1 Method

Month 2 / Week 3

Tuesday 12-13-22

Deadlift = 1RM = 190lbs
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 3
5/3/1 Method
75% @ 130lbs x 5
85% @ 145lbs x 3
95% @ 160lbs x 1 + 130lbs x 5

One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10

T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
70lbs x 15
70lbs x 15
70lbs x 15

**Darthdingo** · 12-15-2022, 04:53 AM

The 5/3/1 Method

Month 2 / Week 3

Thursday 12-15-22

Bench Press = 1RM = 165lbs
WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90bs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
75% = 110lbs x 5
85% = 130lbs x 3
95% = 140lbs x 1+ 75% = 110lbs x 7

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

Overhead Triceps Extension = 3 X 15
25lbs x 15
25lbs x 15
25lbs x 15

**Darthdingo** · 12-18-2022, 08:05 AM

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

The 5/3/1 Method

Month 3 / Week 1

Sunday 12-18-22

OH Press = 1RM = 120lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
5/3/1 Method;
65% @ 70lbs X 5
75% @ 80lbs X 5
85% @ 90lbs X 5 + Drop-set = 70lbs X 7+

Oh Press = Single-arm Barbell Press – 5 X 10 ( go up weight 2.5lbs next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
30lbs x 15
30lbs x 15
30lbs x 15

**Darthdingo** · 12-20-2022, 05:57 AM

The 5/3/1 Method

Month 3 / Week 1

Tuesday 12-20-22

Deadlift = 1RM = 200lbs
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
5/3/1 Method
65% @ 120lbs x 5
75% @ 135lbs x 5
85% @ 155lbs x 5 + 120lbs x 5

One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
80lbs x 15
80lbs x 15
80lbs x 15

**Darthdingo** · 12-22-2022, 05:28 AM

The 5/3/1 Method

Month 3 / Week 1

Thursday 12-22-22

Bench Press = 1RM = 170lbs
WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90bs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 100lbs x 5
75% = 115lbs x 5
85% = 130lbs x 5+ 75% = 100lbs x 7

Dumbbell Bench Press – 5 sets of 12 reps ( next month up weight )
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Overhead Triceps Extension = 3 X 15
25lbs x 15
25lbs x 15
25lbs x 15

**Darthdingo** · 12-25-2022, 09:51 AM

Merry Christmas

**Darthdingo** · 12-25-2022, 09:52 AM

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

The 5/3/1 Method

Month 3 / Week 2

Sunday 12-25-22

OH Press = 1RM = 120lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
5/3/1 Method;
70% @ 75lbs X 3
80% @ 85lbs X 3
90% @ 100lbs X 3 + Drop-set = 75lbs X 7+

Oh Press = Single-arm Barbell Press – 5 X 10 ( go up weight 2.5lbs next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
30lbs x 15
30lbs x 15
30lbs x 15

**Darthdingo** · 12-27-2022, 06:22 AM

The 5/3/1 Method

Month 3 / Week 2

Tuesday 12-27-22

Deadlift = 1RM = 200lbs
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
5/3/1 Method
70% @ 125lbs x 3
80% @ 145lbs x 3
90% @ 165lbs x 3 + 125lbs x 5

One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
80lbs x 15
80lbs x 15
80lbs x 15

**Darthdingo** · 12-29-2022, 06:37 AM

The 5/3/1 Method

Month 3 / Week 2

Thursday 12-29-22

Bench Press = 1RM = 170lbs
WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90bs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
70% = 110lbs x 3
80% = 120lbs x 3
90% = 140lbs x 3+ 70% = 110lbs x 7

Dumbbell Bench Press – 5 sets of 12 reps ( next month up weight )
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Dips = 3 X 15
BW x 15
BW x 15
BW x 15

**Darthdingo** · 01-01-2023, 08:36 AM

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

The 5/3/1 Method

Month 3 / Week 3

Sunday 01-01-23

OH Press = 1RM = 120lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 65lbs x 3
5/3/1 Method;
75% @ 80lbs X 5
85% @ 90lbs X 3
95% @ 105lbs X 1 + Drop-set = 80lbs X 7+

Oh Press = Single-arm Barbell Press – 5 X 10 ( go up weight 2.5lbs next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
30lbs x 15
30lbs x 15
30lbs x 15

**Darthdingo** · 01-03-2023, 04:58 AM

The 5/3/1 Method

Month 3 / Week 3

Tuesday 01-03-23

Deadlift = 1RM = 200lbs
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 3
5/3/1 Method
75% @ 135lbs x 5
85% @ 155lbs x 3
95% @ 170lbs x 1 + 135lbs x 5

One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
80lbs x 15
80lbs x 15
80lbs x 15

**Darthdingo** · 01-05-2023, 05:22 AM

The 5/3/1 Method

Month 3 / Week 3

Thursday 01-05-23

Bench Press = 1RM = 170lbs
WARMUP = 50lbs x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90bs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
75% = 115lbs x 5
85% = 130lbs x 3
95% = 145lbs x 1+ 75% = 115lbs x 7

Dumbbell Bench Press – 5 sets of 12 reps ( next month up weight )
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Dips = 3 X 15
BW x 15
BW x 15
BW x 15

**Xtian** · 01-05-2023, 08:13 AM

GJDM

It’s been a while since I’ve ran 531 but aren’t you supposed to AMRAP the last set?

**Darthdingo** · 01-08-2023, 08:49 AM

DELOAD

Month 4

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

Sunday 01-08-23

OH Press = 1RM = 120lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5

5/3/1 Method;
60% = 65lbs x 5
60% = 65lbs x 5
60% = 65lbs x 5
60% = 65lbs x 5
60% = 65lbs x 5

Oh Press = Single-arm Barbell Press – 4 X 10 ( go up weight 2.5lbs next month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10

Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
30lbs x 15
30lbs x 15
30lbs x 15

**Darthdingo** · 01-10-2023, 05:03 AM

DELOAD

Month 4

Tuesday 01-10-23

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

5/3/1 Method
60% = 110lbs x 5
60% = 110lbs x 5
60% = 110lbs x 5
60% = 110lbs x 5
60% = 110lbs x 5

One-arm Barbell Row – 4 sets of 10 reps; ( Month 2 = 35lbs )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
80lbs x 15
80lbs x 15
80lbs x 15

**Darthdingo** · 01-12-2023, 05:39 AM

DELOAD

Month 4

Thursday 01-12-23

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

60% = 90bs x 5
60% = 90bs x 5
60% = 90bs x 5
60% = 90bs x 5
60% = 90bs x 5

Dumbbell Bench Press – 4 sets of 12 reps ( next month up weight )
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12
40lb Dumbbells x 12

Dips = 3 X 15
BW x 15
BW x 15
BW x 15

**Darthdingo** · 01-15-2023, 08:16 AM

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

The 5/3/1 Method

Month 4 / Week 1

Sunday 01-15-23

OH Press = 1RM = 125lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
5/3/1 Method;
65% @ 75lbs X 5
75% @ 85lbs X 5
85% @ 95lbs X 5 + Drop-set = 75lbs X 10

Oh Press = Single-arm Barbell Press – 5 X 10 ( go up weight 2.5lbs next month )
32.5lbs x 10
32.5lbs x 10
32.5lbs x 10
32.5lbs x 10
32.5lbs x 10

Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
35lbs x 15
35lbs x 15
35lbs x 15

**Darthdingo** · 01-17-2023, 05:40 AM

The 5/3/1 Method

Month 4 / Week 1

Tuesday 01-17-23

Deadlift = 1RM = 210lbs
40% = 75lbs x 5
50% = 95lbs x 5
60% = 1105bs x 3
5/3/1 Method
65% @ 125lbs x 5
75% @ 140lbs x 5
85% @ 160lbs x 5 + 125lbs x 5

One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12

T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
90lbs x 15
90lbs x 15
90lbs x 15

**Darthdingo** · 01-19-2023, 05:35 AM

The 5/3/1 Method

Month 4 / Week 1

Thursday 01-19-23

Bench Press = 1RM = 175lbs
WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95bs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 100lbs x 5
75% = 120lbs x 5
85% = 135lbs x 5+ 75% = 100lbs x 10

Dumbbell Bench Press – 5 sets of 13 reps ( next month up weight )
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13
40lb Dumbbells x 13

Overhead Triceps Extension = 3 X 15
25lbs x 15
25lbs x 15
25lbs x 15

**Darthdingo** · 01-22-2023, 09:42 AM

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

The 5/3/1 Method

Month 4 / Week 2

Sunday 01-22-23

OH Press = 1RM = 125lbs
WARMUP = 25lb free wight X 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 3
5/3/1 Method;
70% @ 80lbs X 3
80% @ 90lbs X 3
90% @ 100lbs X 3 + Drop-set = 80lbs X 10

Oh Press = Single-arm Barbell Press – 5 X 10 ( go up weight 2.5lbs next month )
32.5lbs x 10
32.5lbs x 10
32.5lbs x 10
32.5lbs x 10
32.5lbs x 10

Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
35lbs x 15
35lbs x 15
35lbs x 15

Thread: The 5/3/1 Method

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