The 5/3/1 Method

[Darthdingo]

Ogus 7/5/3 Program

Month 7 / Week 4
DELOAD

Sunday 11-19-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Squats = 3 X 12
40lbs x 12
40lbs x 12
40lbs x 12

Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10

T-bar Rows = 4 x 12
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12

[Darthdingo]

https://www.jimwendler.com/blogs/jim...boring-but-big
Wendler 5/3/1

Month 7 / Week 4

DELOAD

Tuesday 11-21-23

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs 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 – 4 sets of 8 reps ( next month X 10 )
80lb Dumbbells x 8
80lb Dumbbells x 8
80lb Dumbbells x 8
80lb Dumbbells x 8

Dips = 4 x 22
BW x 22
BW x 22
BW x 22
BW x 22

[Darthdingo]

https://www.jimwendler.com/blogs/jim...boring-but-big

Month 8 / Week 1

Thursday 11-23-23

OH Press = 1RM = 110lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Main lift = 5/3/1
65% = 65lbs x 5
75% = 75lbs x 5
85% = 85lbs x 5 + Drop set = 65lbs X 5+


Dumbbell Press – 5 X 10 ( go up 5lbs next month )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

Upright barbell rows 3 X 15
30lbs x 15
30lbs x 15
30lbs x 15

[Darthdingo]

Ogus 7/5/3 Program

Month 8 / Week 1

Saturday 11-25-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Squats = 3 X 12
45lbs x 12
45lbs x 12
45lbs x 12

Dumbbell Rows – 5 sets of 12 reps; ( next month add 5lbs )
40lb X 12
40lb X 12
40lb X 12
40lb X 12
40lb X 12

T-bar Rows = 4 x 15
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15

[Darthdingo]

https://www.jimwendler.com/blogs/jim...boring-but-big
Wendler 5/3/1

Month 8 / Week 1

Monday 11-27-23

Bench Press = 1RM = 175lbs
WARMUP = 50lbs x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 5/3/1
65% = 105lbs x 5
75% = 120lbs x 5
85% = 135lbs x 5

Dumbbell Bench Press – 4 sets of 10 reps ( next month X 10 )
80lb Dumbbells x 10
80lb Dumbbells x 10
80lb Dumbbells x 10
80lb Dumbbells x 10
80lb Dumbbells x 10

Dips = 4 x 24
BW x 24
BW x 24
BW x 24
BW x 24

[Darthdingo]

Ogus 7/5/3 Program

Month 8 / Week 1

Wednesday 11-29-23

Cardio;
40lbs weighted vest
Hike with dog's for 30 minutes

Dumbbell Squats = 3 X 12
45lbs x 12
45lbs x 12
45lbs x 12

Dumbbell Rows – 5 sets of 12 reps; ( next month add 5lbs )
40lb X 12
40lb X 12
40lb X 12
40lb X 12
40lb X 12

T-bar Rows = 4 x 15
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15

[Darthdingo]

https://www.jimwendler.com/blogs/jim...boring-but-big

Month 8 / Week 1

Friday 12-01-23

OH Press = 1RM = 110lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 3
Main lift = 5/3/1
65% = 65lbs x 5
75% = 75lbs x 5
85% = 85lbs x 5 + Drop set = 65lbs X 5+


Dumbbell Press – 5 X 10 ( go up 5lbs next month )
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10

Upright barbell rows 3 X 15
30lbs x 15
30lbs x 15
30lbs x 15