The 5/3/1 Method

[Darthdingo]

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


Month 5 / Week 2

Friday 08-26-23

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT = 5/3/1
70% = 80lbs X 3
80% = 95lbs X 3
90% = 105lbs X 3
Drop-set = 80lbs x 6+


Dumbbell Press – 5 X 11 ( go up 5lbs next month )
65lbs x 11
65lbs x 11
65lbs x 11
65lbs x 11
65lbs x 11

Dumbbell side laterals 4 X 10
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

[Darthdingo]

Wendler 5/3/1

Month 5 / Week 3

Monday 08-28-23

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 5/3/1
75% = 120lbs X 5
85% = 140lbs X 3
95% = 155lbs X 1
Drop-set = 120lbs x 5+

Dumbbell Bench Press – 5 sets of 10 reps
85lb Dumbbells x 8
85lb Dumbbells x 8
85lb Dumbbells x 8
85lb Dumbbells x 8
85lb Dumbbells x 8

Dips = 4 x 18
BW x 18
BW x 18
BW x 18
BW x 18

[Darthdingo]

Ogus 7/5/3 Program

Month 5 / Week 3

Wednesday 08-30-23

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

Deadlift
100lbs X 5
120lbs x 6
120lbs x 6
120lbs x 6


Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
50lb X 8
50lb X 8
50lb X 8
50lb X 8
50lb X 8


T-bar Rows = 3 x 10
105lbs x 10
105lbs x 10
105lbs x 10

[Darthdingo]

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


Month 5 / Week 3

Friday 09-01-23

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT = 5/3/1
75% = 90lbs X 5
85% = 100lbs X 3
95% = 110lbs X 1
Drop-set = 90lbs x 5+


Dumbbell Press – 5 X 11 ( go up 5lbs next month )
65lbs x 11
65lbs x 11
65lbs x 11
65lbs x 11
65lbs x 11

Dumbbell side laterals 4 X 10
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

[Darthdingo]

Wendler 5/3/1

Month 5 / Week 4

DELOAD

Monday 09-04-23

Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 5 X 5 @ 60%
100lbs X 5
100lbs X 5
100lbs X 5
100lbs X 5
100lbs X 5

Dumbbell Bench Press – 4 sets of 10 reps
85lb Dumbbells x 10
85lb Dumbbells x 10
85lb Dumbbells x 10
85lb Dumbbells x 10


Dips = 4 x 18
BW x 18
BW x 18
BW x 18
BW x 18

[Darthdingo]

Ogus 7/5/3 Program

Month 5 / Week 4

DELOAD

Wednesday 09-06-23

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

Deadlift
100lbs X 5
120lbs x 6
120lbs x 6



Dumbbell Rows – 4 sets of 10 reps; ( next month add 5lbs )
50lb X 8
50lb X 8
50lb X 8
50lb X 8



T-bar Rows = 3 x 10
105lbs x 10
105lbs x 10
105lbs x 10

[Darthdingo]

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


Month 5 / Week 4

DELOAD

Friday 09-08-23

OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT = 5 x 5 @ 60%
70lbs X 5
70lbs X 5
70lbs X 5
70lbs X 5
70lbs X 5


Dumbbell Press – 4 X 11 ( go up 5lbs next month )
65lbs x 11
65lbs x 11
65lbs x 11
65lbs x 11

Dumbbell side laterals 4 X 10
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12

[Darthdingo]

Been sick with a nasty flu / sinus infection for almost 2 weeks, man this kicked my butt, no energy, little strength to workout. Ugh. Will attempt some light load shorter workouts for the next week.

[Darthdingo]

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

Month 6

DELOAD

Thursday 09-21-23

OH Press = 1RM = 110lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 60lbs x 5
MAIN LIFT = 5 x 5 @ 60%
60lbs X 5
60lbs X 5
60lbs X 5
60lbs X 5
60lbs X 5


Dumbbell Press – 4 X 12 ( go up 5lbs next month )
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10

Dumbbell side laterals 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12

[Darthdingo]

Ogus 7/5/3 Program

Month 6

DELOAD

Saturday 09-23-23

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

Dumbbell Squats = 3 X 12
35lbs x 12
35lbs x 12
35lbs x 12

Dumbbell Rows – 4 sets of 10 reps; ( next month add 5lbs )
35lb X 10
35lb X 10
35lb X 10
35lb X 10

T-bar Rows = 3 x 12
70lbs x 12
70lbs x 12
70lbs x 12

[Darthdingo]

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

Month 6 / Week 1

Monday 09-25-23

Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 85lbs x 3
Main lift = 5/3/1
65% = 95lbs X 5
75% = 110lbs X 5
85% = 125lbs X 5
Drop-set = 95lbs x 5+

Dumbbell Bench Press – 5 sets of 10 reps
70lb Dumbbells x 10
70lb Dumbbells x 10
70lb Dumbbells x 10
70lb Dumbbells x 10
70lb Dumbbells x 10

Dips = 4 x 18
BW x 18
BW x 18
BW x 18
BW x 18

[Darthdingo]

Ogus 7/5/3 Program

Month 6 / Week 1

Wednesday 09-27-23

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

Dumbbell Squats = 3 X 12
35lbs x 12
35lbs x 12
35lbs x 12

Dumbbell Rows – 5 sets of 10 reps; ( next month add 5lbs )
35lb X 10
35lb X 10
35lb X 10
35lb X 10
35lb X 10

T-bar Rows = 4 x 12
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12

[Darthdingo]

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

Month 6 / Week 1

DELOAD

Friday 09-29-23

OH Press = 1RM = 100lbs
WARMUP = Bar x 10
40% = 35lbs x 5
50% = 45lbs x 5
60% = 55lbs x 5
Main lift = 5/3/1
65% = 60lbs X 5
75% = 70lbs X 5
85% = 75lbs X 5
Drop-set = 60lbs x 5+

Dumbbell Press – 4 X 12 ( go up 5lbs next month )
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12

Upright barbell rows 3 X 15
20lbs x 15
20lbs x 15
20lbs x 15