The 5/3/1 Method

**Darthdingo** · 08-25-2023, 06:39 AM

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** · 08-28-2023, 06:14 AM

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** · 08-30-2023, 06:22 AM

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** · 09-01-2023, 06:32 AM

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** · 09-04-2023, 09:50 AM

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** · 09-06-2023, 06:21 AM

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** · 09-08-2023, 06:34 AM

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** · 09-21-2023, 06:20 AM

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** · 09-21-2023, 06:25 AM

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** · 09-23-2023, 07:15 AM

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** · 09-25-2023, 06:33 AM

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** · 09-27-2023, 06:25 AM

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** · 09-29-2023, 06:24 AM

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

Month 6 / Week 1

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

**Darthdingo** · 10-02-2023, 06:37 AM

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

Month 6 / Week 2

Monday 10-02-23

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
70% = 100lbs X 3
80% = 115lbs X 3
90% = 130lbs X 3
Drop-set = 100lbs x 6+

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** · 10-04-2023, 05:56 AM

Ogus 7/5/3 Program

Month 6 / Week 2

Wednesday 10-04-23

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** · 10-06-2023, 06:23 AM

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

Month 6 / Week 2
Friday 10-06-23

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
70% = 65lbs X 3
80% = 75lbs X 3
90% = 80lbs X 3
Drop-set = 65lbs x 6+

Dumbbell Press – 5 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

**Darthdingo** · 10-09-2023, 07:12 AM

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

Month 6 / Week 3

Monday 10-09-23

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
75% = 110lbs X 5
85% = 125lbs X 3
95% = 135lbs X 1
Drop-set = 110lbs 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** · 10-11-2023, 06:23 AM

Ogus 7/5/3 Program

Month 6 / Week 3

Wednesday 10-11-23

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** · 10-13-2023, 06:23 AM

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

Month 6 / Week 3

Friday 10-13-23

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
75% = 70lbs X 5
85% = 75lbs X 3
95% = 85lbs X 1
Drop-set = 70lbs x 6+

Dumbbell Press – 5 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

**Darthdingo** · 10-16-2023, 06:23 AM

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

Month 7 / Week 1

Monday 10-16-23

Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 5/3/1
65% = 100lbs X 5
75% = 110lbs X 5
85% = 125lbs X 5
Drop-set = 100lbs x 5+

Dumbbell Bench Press – 5 sets of 10 reps
75lb Dumbbells x 10
75lb Dumbbells x 10
75lb Dumbbells x 10
75lb Dumbbells x 10
75lb Dumbbells x 10

Dips = 4 x 20
BW x 20
BW x 20
BW x 20
BW x 20

**Darthdingo** · 10-18-2023, 06:23 AM

Ogus 7/5/3 Program

Month 7 / Week 1

Wednesday 10-18-23

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** · 10-20-2023, 05:52 AM

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

Month 7 / Week 1

Friday 10-20-23

OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 55lbs x 5
Main lift = 5/3/1
65% = 60lbs X 5
75% = 70lbs X 5
85% = 80lbs X 5
Drop-set = 60lbs x 5+

Dumbbell Press – 4 X 12 ( go up 5lbs next month )
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12

Upright barbell rows 3 X 15
25lbs x 15
25lbs x 15
25lbs x 15

**Darthdingo** · 10-23-2023, 06:31 AM

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

Month 7 / Week 2

Monday 10-23-23

Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 5/3/1
70% = 105lbs X 3
80% = 120lbs X 3
90% = 135lbs X 3
Drop-set = 105lbs x 6+

Dumbbell Bench Press – 5 sets of 10 reps
75lb Dumbbells x 10
75lb Dumbbells x 10
75lb Dumbbells x 10
75lb Dumbbells x 10
75lb Dumbbells x 10

Dips = 4 x 20
BW x 20
BW x 20
BW x 20
BW x 20

**Darthdingo** · 10-25-2023, 06:30 AM

Ogus 7/5/3 Program

Month 7 / Week 2

Wednesday 10-25-23

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** · 10-27-2023, 06:28 AM

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

Month 7 / Week 2

Friday 10-27-23

OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 55lbs x 5
Main lift = 5/3/1
70% = 65lbs X 3
80% = 75lbs X 3
90% = 85lbs X 3
Drop-set = 65lbs x 6+

Dumbbell Press – 4 X 12 ( go up 5lbs next month )
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12

Upright barbell rows 3 X 15
25lbs x 15
25lbs x 15
25lbs x 15

**Darthdingo** · 10-30-2023, 06:43 AM

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

Month 7 / Week 3

Monday 10-30-23

Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 5/3/1
75% = 110lbs X 5
85% = 125lbs X 3
95% = 140lbs X 1
Drop-set = 110lbs x 5+

Dumbbell Bench Press – 5 sets of 10 reps
75lb Dumbbells x 10
75lb Dumbbells x 10
75lb Dumbbells x 10
75lb Dumbbells x 10
75lb Dumbbells x 10

Dips = 4 x 20
BW x 20
BW x 20
BW x 20
BW x 20

**Darthdingo** · 11-01-2023, 06:47 AM

Ogus 7/5/3 Program

Month 7 / Week 3

Wednesday 11-01-23

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** · 11-03-2023, 06:01 AM

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

Month 7 / Week 3

Friday 11-03-23

OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 55lbs x 5
Main lift = 5/3/1
75% = 70lbs X 5
85% = 80lbs X 3
95% = 90lbs X 1
Drop-set = 70lbs x 5+

Dumbbell Press – 4 X 12 ( go up 5lbs next month )
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12

Upright barbell rows 3 X 15
25lbs x 15
25lbs x 15
25lbs x 15

**Darthdingo** · 11-06-2023, 06:16 AM

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

Month 8 / Week 1

Monday 11-06-23

Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 5/3/1
65% = 100lbs X 5
75% = 115lbs X 5
85% = 130lbs X 5
Drop-set = 100lbs x 5+

Dumbbell Bench Press – 5 sets of 8 reps ( next month X 10 )
80lb Dumbbells x 8
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** · 11-17-2023, 06:25 AM

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

Month 7 / Week 4

DELOAD

Friday 11-17-23

OH Press = 1RM = 105lbs
WARMUP = Bar x 10
40% = 40lbs x 5
50% = 50lbs x 5
60% = 55lbs x 5
Main lift = 5/3/1
60% = 55lbs x 5
60% = 55lbs x 5
60% = 55lbs x 5
60% = 55lbs x 5
60% = 55lbs x 5

Dumbbell Press – 4 X 12 ( go up 5lbs next month )
55lbs x 12
55lbs x 12
55lbs x 12
55lbs x 12

Upright barbell rows 2 X 15
25lbs x 15
25lbs x 15
25lbs x 15

Thread: The 5/3/1 Method

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