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  1. #91
    Registered User Darthdingo's Avatar
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    The 5/3/1 Method

    Month 1 / Week 2

    Tuesday 06-14-22

    Deadlift = 1RM = 220lbs
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 3
    5/3/1 Method
    70% @ 140lbs x 3
    80% @ 160lbs x 3
    90% @ 180lbs x 3 + 140lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps; ( Month 2 = 35lbs )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
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  2. #92
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,212
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    The 5/3/1 Method

    Month 1 / Week 2

    Thursday 06-16-22

    Bench Press = 1RM = 170lbs
    WARMUP = 50lbs x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs 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 5

    Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 10 )
    40lb Dumbbells x 10
    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
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  3. #93
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,212
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    The 5/3/1 Method


    Month 1 / Week 3

    Sunday 06-12-22

    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;
    75% @ 80lbs X 5
    85% @ 90lbs X 3
    95% @ 105lbs X 1 + 75lbs @ 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

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

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

  4. #94
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,212
    Rep Power: 1041
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    The 5/3/1 Method

    Month 1 / Week 3

    Tuesday 06-21-22

    Deadlift = 1RM = 220lbs
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs 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 )
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    Reply With Quote

  5. #95
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,212
    Rep Power: 1041
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    The 5/3/1 Method

    Month 1 / Week 3

    Thursday 06-23-22

    Bench Press = 1RM = 170lbs
    WARMUP = 50lbs x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs 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 5+

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

  6. #96
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,212
    Rep Power: 1041
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    The 5/3/1 Method


    Month 2 / Week 1

    Sunday 06-26-22

    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 + 75lbs X 5+

    Dumbbell Press – 5 X 12 ( go up 1 rep next month )
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Dumbbell side laterals - 3 X 14
    12lbs x 14
    12lbs x 14
    12lbs x 14
    Reply With Quote

  7. #97
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,212
    Rep Power: 1041
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    The 5/3/1 Method

    Month 2 / Week 1

    Tuesday 06-28-22

    Deadlift = 1RM = 230lbs
    40% = 85lbs x 5
    50% = 105lbs x 5
    60% = 125lbs x 3
    5/3/1 Method
    65% @ 135lbs x 5
    75% @ 155lbs x 5
    85% @ 175lbs x 5 + 135lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 40lbs )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    Reply With Quote

  8. #98
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,212
    Rep Power: 1041
    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 2 / Week 1

    Thursday 06-30-22

    Bench Press = 1RM = 175lbs
    WARMUP = 50lbs x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    65% = 105lbs x 5
    75% = 120lbs x 5
    85% = 135lbs x 5+ 65% = 105lbs x 5+

    Dumbbell Bench Press – 5 sets of 11 reps ( next month = 40lbs x 12 )
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    40lb Dumbbells x 11

    Push Ups = 4 x 11
    BW x 11
    BW x 11
    BW x 11
    BW x 11

    Dumbbell curls
    35lbs x 10
    35lbs x 12
    35lbs x 14
    Last edited by Darthdingo; 07-03-2022 at 09:09 AM.
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  9. #99
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,212
    Rep Power: 1041
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    The 5/3/1 Method

    Month 2 / Week 2

    Sunday 07-03-22

    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 + 80lbs X 5+

    Dumbbell Press – 5 X 12 ( go up 1 rep next month )
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Dumbbell side laterals - 3 X 14
    12lbs x 14
    12lbs x 14
    12lbs x 14
    Reply With Quote

  10. #100
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,212
    Rep Power: 1041
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    The 5/3/1 Method

    Month 2 / Week 2

    Tuesday 07-05-22

    Deadlift = 1RM = 230lbs
    40% = 85lbs x 5
    50% = 105lbs x 5
    60% = 125lbs x 3
    5/3/1 Method
    70% @ 145lbs x 3
    80% @ 165lbs x 3
    90% @ 185lbs x 3 + 145lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 40lbs )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    Reply With Quote

  11. #101
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,212
    Rep Power: 1041
    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 2 / Week 2

    Thursday 07-07-22

    Bench Press = 1RM = 175lbs
    WARMUP = 50lbs x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95lbs 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 + 110lbs x 5+

    Dumbbell Bench Press – 5 sets of 11 reps ( next month = 40lbs x 12 )
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    40lb Dumbbells x 11

    Push Ups = 4 x 11
    BW x 11
    BW x 11
    BW x 11
    BW x 11

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

  12. #102
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,212
    Rep Power: 1041
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    The 5/3/1 Method

    Month 2 / Week 3

    Sunday 07-10-22

    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 + 85lbs X 5+

    Dumbbell Press – 5 X 12 ( go up 1 rep next month )
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Dumbbell side laterals - 3 X 14
    12lbs x 14
    12lbs x 14
    12lbs x 14
    Reply With Quote

  13. #103
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,212
    Rep Power: 1041
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    The 5/3/1 Method

    Month 2 / Week 3

    Tuesday 07-12-22

    Deadlift = 1RM = 230lbs
    40% = 85lbs x 5
    50% = 105lbs x 5
    60% = 125lbs x 3
    5/3/1 Method
    75% @ 155lbs x 5
    85% @ 175lbs x 3
    95% @ 195lbs x 1 + 155lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 40lbs )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    Reply With Quote

  14. #104
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,212
    Rep Power: 1041
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    The 5/3/1 Method

    Month 2 / Week 3

    Thursday 07-14-22

    Bench Press = 1RM = 175lbs
    WARMUP = 50lbs x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95lbs 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+ 120lbs x 5+

    Dumbbell Bench Press – 5 sets of 11 reps ( next month = 40lbs x 12 )
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    40lb Dumbbells x 11
    40lb Dumbbells x 11

    Push Ups = 4 x 11
    BW x 11
    BW x 11
    BW x 11
    BW x 11

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

  15. #105
    Registered User Darthdingo's Avatar
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    Age: 48
    Posts: 1,212
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    The 5/3/1 Method


    Month 3 / Week 1

    Sunday 07-17-22

    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 + 75lbs X 5+

    Dumbbell Press – 5 X 12 ( go up 1 rep next month )
    30lbs x 13
    30lbs x 13
    30lbs x 13
    30lbs x 13
    30lbs x 13

    Landmine Press - 2 handed - 4 X 10 ( up weight 5lbs ea month )
    https://www.teamusa.org/USA-Weightli...Mass-and-Power
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Dumbbell side laterals - 3 X 14
    12lbs x 14
    12lbs x 14
    12lbs x 14
    Reply With Quote

  16. #106
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 48
    Posts: 1,212
    Rep Power: 1041
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    The 5/3/1 Method

    Month 3 / Week 1

    Tuesday 07-19-22

    Deadlift = 1RM = 240lbs
    40% = 85lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    5/3/1 Method
    65% @ 140lbs x 5
    75% @ 160lbs x 5
    85% @ 185lbs x 5 + 140lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 40lbs )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    Reply With Quote

  17. #107
    Registered User Darthdingo's Avatar
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    The 5/3/1 Method

    Month 3 / Week 1

    Thursday 07-21-22

    Bench Press = 1RM = 180lbs
    WARMUP = 50lbs x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100lbs 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 11 reps ( next month = 40lbs x 12 )
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12

    Push Ups = 4 x 12
    BW x 12
    BW x 12
    BW x 12
    BW x 12

    Dumbbell curls
    35lbs x 10
    35lbs x 12
    35lbs x 14
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  18. #108
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    The 5/3/1 Method


    Month 3 / Week 2

    Sunday 07-24-22

    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 + 80lbs X 5+

    Dumbbell Press – 5 X 12 ( go up 1 rep next month )
    30lbs x 13
    30lbs x 13
    30lbs x 13
    30lbs x 13
    30lbs x 13

    Upright dumbbell rows
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Dumbbell side laterals - 3 X 14
    12lbs x 14
    12lbs x 14
    12lbs x 14
    Last edited by Darthdingo; 07-24-2022 at 12:28 PM.
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  19. #109
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    The 5/3/1 Method

    Month 3 / Week 2

    Tuesday 07-26-22

    Deadlift = 1RM = 240lbs
    40% = 85lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    5/3/1 Method
    70% @ 150lbs x 3
    80% @ 170lbs x 3
    90% @ 195lbs x 3 + 160lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 40lbs )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
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  20. #110
    Registered User Darthdingo's Avatar
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    The 5/3/1 Method

    Month 3 / Week 2

    Thursday 07-28-22

    Bench Press = 1RM = 180lbs
    WARMUP = 50lbs x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100lbs 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+ 70% = 115lbs x 5+

    Dumbbell Bench Press – 5 sets of 11 reps ( next month = 40lbs x 12 )
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12

    Push Ups = 4 x 12
    BW x 12
    BW x 12
    BW x 12
    BW x 12

    Dumbbell curls
    35lbs x 10
    35lbs x 12
    35lbs x 14
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  21. #111
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    The 5/3/1 Method


    Month 3 / Week 3

    Sunday 07-31-22

    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
    95% @ 110lbs X 1 + 90lbs X 5+

    Dumbbell Press – 5 X 12 ( go up 1 rep next month )
    30lbs x 13
    30lbs x 13
    30lbs x 13
    30lbs x 13
    30lbs x 13

    Upright dumbbell rows
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Dumbbell side laterals - 3 X 14
    12lbs x 14
    12lbs x 14
    12lbs x 14
    Reply With Quote

  22. #112
    Registered User Darthdingo's Avatar
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    The 5/3/1 Method

    Month 3 / Week 3

    Tueday 08-02-22

    Deadlift = 1RM = 240lbs
    40% = 85lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    5/3/1 Method
    75% @ 160lbs x 5
    85% @ 180lbs x 3
    95% @ 200lbs x 1 + 160lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps; ( Month 3 = 40lbs )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    T-bar Rows 2 handed = 4 X 10 ( slow controlled movement )
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    Reply With Quote

  23. #113
    Registered User Darthdingo's Avatar
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    The 5/3/1 Method

    Month 3 / Week 3

    Thursday 08-04-22

    Bench Press = 1RM = 180lbs
    WARMUP = 50lbs x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    75% = 120lbs x 5
    85% = 140lbs x 3
    95% = 155lbs x 1+ 75% = 120lbs x 5+

    Dumbbell Bench Press – 5 sets of 11 reps ( next month = 40lbs x 12 )
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12
    40lb Dumbbells x 12

    Push Ups = 4 x 12
    BW x 12
    BW x 12
    BW x 12
    BW x 12

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

  24. #114
    Registered User Darthdingo's Avatar
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    The 5/3/1 Method


    Month 4 / Week 1

    Sunday 08-07-22

    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;
    65% @ 80lbs X 5
    75% @ 90lbs X 5
    85% @ 105lbs X 5 + 80lbs 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

  25. #115
    Not Aware veggie530's Avatar
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    nice progress and consistency, gjdm
    Current:
    BW: 185.6
    B: 275x6, 225 x 14
    S: 305 x 3, 225 x 18
    DL: 315 x 5, 345 x 2;p Trap Bar DL: 405 x 1
    OHP: 160 x 5, 135 x 11
    Chins: 18 Pushups: 60
    1 Mile: 6:49
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  26. #116
    Registered User Darthdingo's Avatar
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    The 5/3/1 Method

    Month 4 / Week 1

    Tuesday 08-09-22

    Deadlift = 1RM = 250lbs
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs x 3
    5/3/1 Method
    65% @ 145lbs x 5
    75% @ 170lbs x 5
    85% @ 190lbs x 5 + 145lbs 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
    Last edited by Darthdingo; 08-09-2022 at 07:22 AM.
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  27. #117
    Registered User Darthdingo's Avatar
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    Originally Posted by veggie530 View Post
    nice progress and consistency, gjdm
    Thank you sir
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  28. #118
    Registered User Darthdingo's Avatar
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    The 5/3/1 Method

    Month 4 / Week 1

    Thursday 08-11-22

    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+
    65% = 110lbs x 5
    75% = 125lbs x 5
    85% = 140lbs x 5+ 65% = 110lbs 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

  29. #119
    Registered User Darthdingo's Avatar
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    The 5/3/1 Method


    Month 4 / Week 2

    Sunday 08-14-22

    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;
    70% @ 85lbs X 3
    80% @ 100lbs X 3
    90% @ 110lbs X 3 + 85lbs 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
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  30. #120
    Registered User Darthdingo's Avatar
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    Age: 48
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    The 5/3/1 Method

    Month 4 / Week 2

    Tuesday 08-16-22

    Deadlift = 1RM = 250lbs
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs x 3
    5/3/1 Method
    70% @ 160lbs x 3
    80% @ 180lbs x 3
    90% @ 200lbs x 3 + 160lbs 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

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