The 5/3/1 Method

[Darthdingo]

The 5/3/1 Method

Month 4 / Week 2

Tuesday 01-24-23

Deadlift = 1RM = 210lbs
40% = 75lbs x 5
50% = 95lbs x 5
60% = 1105bs x 3
5/3/1 Method
70% @ 130lbs x 3
80% @ 150lbs x 3
90% @ 170lbs x 3 + 130lbs x 6+

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]

The 5/3/1 Method

Month 4 / Week 2

Thursday 01-26-23

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+
70% = 110lbs x 3
80% = 125lbs x 3
90% = 140lbs x 3+ 80% = 110lbs x 6+

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]

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 01-29-23


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;
75% @ 85lbs X 5
85% @ 95lbs X 3
95% @ 105lbs X 1 + Drop-set = 85lbs X 5+

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]

The 5/3/1 Method

Month 4 / Week 3

Tuesday 01-31-23

Deadlift = 1RM = 210lbs
40% = 75lbs x 5
50% = 95lbs x 5
60% = 1105bs x 3
5/3/1 Method
75% @ 140lbs x 5
85% @ 160lbs x 3
95% @ 180lbs x 1 + 140lbs 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]

The 5/3/1 Method

Month 4 / Week 3

Thursday 02-02-23

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+
75% = 120lbs x 5
85% = 135lbs x 3
95% = 150lbs x 1+ 75% = 120lbs x 5+

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]

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 02-05-23


OH Press = 1RM = 130lbs
WARMUP = 25lb free wight X 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
5/3/1 Method;
65% @ 75lbs X 5
75% @ 90lbs X 5
85% @ 100lbs X 5 + Drop-set = 75lbs X 10

Oh Press = Dumbbell Press – 5 X 10 ( go up weight 2.5lbs next month )
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
40lbs x 15
40lbs x 15
40lbs x 15

[Darthdingo]

The 5/3/1 Method

Month 5 / Week 1

Tuesday 02-07-23

Deadlift = 1RM = 220lbs
40% = 80lbs x 5
50% = 100lbs x 5
60% = 1205bs x 3
5/3/1 Method
65% @ 130lbs x 5
75% @ 150lbs x 5
85% @ 170lbs x 5 + 130lbs x 5+

One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
40lbs x 14
40lbs x 14
40lbs x 14
40lbs x 14
40lbs x 14

T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
100lbs x 15
100lbs x 15
100lbs x 15

[Darthdingo]

The 5/3/1 Method

Month 5 / Week 1

Thursday 02-09-23

Bench Press = 1RM = 180lbs
WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100bs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
65% = 105lbs x 5
75% = 120lbs x 5
85% = 140lbs x 5+ 65% = 105lbs x 5+

Dumbbell Bench Press – 5 sets of 8 reps @ faster rest time of 30sec
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8

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

[Darthdingo]

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

The 5/3/1 Method

Month 5 / Week 2

Sunday 02-12-23


OH Press = 1RM = 130lbs
WARMUP = 25lb free wight X 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
5/3/1 Method;
70% @ 80lbs X 3
80% @ 95lbs X 3
90% @ 105lbs X 3 + Drop-set = 80lbs X 6+

Oh Press = Dumbbell Press – 5 X 10 ( go up weight 2.5lbs next month )
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
40lbs x 15
40lbs x 15
40lbs x 15

[Darthdingo]

The 5/3/1 Method

Month 5 / Week 2

Tuesday 02-14-23

Deadlift = 1RM = 220lbs
40% = 80lbs x 5
50% = 100lbs x 5
60% = 1205bs x 3
5/3/1 Method
70% @ 140lbs x 3
80% @ 160lbs x 3
90% @ 180lbs x 3 + 140lbs x 6+

One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
40lbs x 14
40lbs x 14
40lbs x 14
40lbs x 14
40lbs x 14

T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
100lbs x 15
100lbs x 15
100lbs x 15

[Darthdingo]

The 5/3/1 Method

Month 5 / Week 2

Thursday 02-16-23

Bench Press = 1RM = 180lbs
WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100bs x 3
Week 1 = 65% X 5, 75% X 5, 85% X 5+
70% = 115lbs x 3
80% = 130lbs x 3
90% = 145lbs x 3+ 65% = 115lbs x 6+

Dumbbell Bench Press – 5 sets of 8 reps @ faster rest time of 30sec
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8

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

[Darthdingo]

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

The 5/3/1 Method

Month 5 / Week 3

Sunday 02-19-23


OH Press = 1RM = 130lbs
WARMUP = 25lb free wight X 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
5/3/1 Method;
75% @ 90lbs X 5
85% @ 100lbs X 3
90% @ 110lbs X 1 + Drop-set = 90lbs X 5+

Oh Press = Dumbbell Press – 5 X 10 ( go up weight 2.5lbs next month )
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8

Barbell Upright Row - 3 X 15 ( up weight 5lbs ea month )
40lbs x 15
40lbs x 15
40lbs x 15

[Darthdingo]

The 5/3/1 Method

Month 5 / Week 3

Tuesday 02-21-23

Deadlift = 1RM = 220lbs
40% = 80lbs x 5
50% = 100lbs x 5
60% = 1205bs x 3
5/3/1 Method
75% @ 150lbs x 5
85% @ 170lbs x 3
95% @ 190lbs x 1 + 150lbs x 5+

One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
40lbs x 14
40lbs x 14
40lbs x 14
40lbs x 14
40lbs x 14

T-bar Rows 2 handed = 3 X 15 ( slow controlled movement )
100lbs x 15
100lbs x 15
100lbs x 15

[coltrane5000]

Steady progress. Keep it up! What is your weight?

[Darthdingo]

New, going to drop the weight and start light, with slower controlled movements.

Switching it up slightly;

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

Monday 02-27-23

OH Press = 1RM = 110lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
75lbs x 7
75lbs x 7
75lbs x 7
75lbs x 7
75lbs x 7


Dumbbell Press – 4 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10


Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15

[Darthdingo]

Ogus 7/5/3 Program

Month 1 / Week 1

Wednesday 03-01-23 ( Hana's birthday )

Deadlift = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 4 sets of 9 @ 70%
70% = 115lbs x 9
70% = 115lbs x 9
70% = 115lbs x 9
70% = 115lbs x 9


Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Barbbell Rows = 3 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10

[Darthdingo]

Ogus 7/5/3 Program

Month 1 / Week 1

Friday 03-03-23

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs 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

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

[Darthdingo]

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

Monday 03-06-23

OH Press = 1RM = 110lbs
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 – 4 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10


Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15

[Darthdingo]

Ogus 7/5/3 Program

Month 1 / Week 2

Wednesday 03-08-23 ( Hana's birthday )

Deadlift = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 5 sets of 7 @ 75%
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7


Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Barbbell Rows = 3 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10

[Darthdingo]

Ogus 7/5/3 Program

Month 1 / Week 2

Friday 03-10-23

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs 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 – 4 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

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

[Darthdingo]

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

Monday 03-13-23

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 – 4 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10


Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15

[Darthdingo]

Ogus 7/5/3 Program

Month 1 / Week 3

Wednesday 03-15-23 ( Hana's birthday )

Deadlift = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 10 sets of 3 @ 85%
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3


Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Barbbell Rows = 3 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10

[Darthdingo]

Ogus 7/5/3 Program

Month 1 / Week 3

Friday 03-17-23

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs 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 – 4 sets of 10 reps
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10
40lb Dumbbells x 10

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

[Darthdingo]

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

Monday 03-20-23

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 – 4 X 10 ( go up 1 rep next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10


Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
100lbs x 15
100lbs x 15
100lbs x 15

[Darthdingo]

Ogus 7/5/3 Program

Month 1 / Week 4

Wednesday 03-22-23 ( Hana's birthday )

Deadlift = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 7 sets of 5 @ 80%
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5


Meadow Row – 4 sets of 10 reps; ( next month add 5lbs )
https://www.youtube.com/watch?v=MJWi...ture=emb_title
25lb X 10
25lb X 10
25lb X 10
25lb X 10

Bent over Barbbell Rows = 3 X 10 ( Up weight next month = slow controlled movement )
50lbs x 10
50lbs x 10
50lbs x 10

[Darthdingo]

Ogus 7/5/3 Program

Month 1 / Week 4

Friday 03-24-23

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9


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

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