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    Ogus 7/5/3 Program Month 1 / Week 5 DELOAD...

    Ogus 7/5/3 Program

    Month 1 / Week 5

    DELOAD

    Friday 01-22-21

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 1 / Week 5 DELOAD...

    Ogus 7/5/3 Program

    Month 1 / Week 5

    DELOAD

    Wednesday 01-20-21

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
  • Replies
    872
    Views
    79,398

    The Smolov Jr. Program AKA 7/5/3 ...

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753

    Month 1 / Week 5

    DELOAD

    Monday - 01-18-21
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 1 / Week 4 Friday...

    Ogus 7/5/3 Program

    Month 1 / Week 4

    Friday 01-15-21

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 1 / Week 4 ...

    Ogus 7/5/3 Program

    Month 1 / Week 4

    Wednesday 01-13-20

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
  • Replies
    872
    Views
    79,398

    The Smolov Jr. Program AKA 7/5/3 ...

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753


    Month 1 / Week 4

    Monday - 01-11-21

    OH Press = 1RM = 120lbs
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 1 / Week 3 Friday...

    Ogus 7/5/3 Program

    Month 1 / Week 3

    Friday 01-08-21

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 1 / Week 3 ...

    Ogus 7/5/3 Program

    Month 1 / Week 3

    Wednesday 01-06-20

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
  • Replies
    872
    Views
    79,398

    The Smolov Jr. Program AKA 7/5/3 ...

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753


    Month 1 / Week 3

    Monday - 01-04-21

    OH Press = 1RM = 120lbs
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 1 / Week 2 Friday...

    Ogus 7/5/3 Program

    Month 1 / Week 2

    Friday 01-02-21

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 1 / Week 2 ...

    Ogus 7/5/3 Program

    Month 1 / Week 2

    Wednesday 12-30-20

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
  • Replies
    872
    Views
    79,398

    New year coming, going to drop the weight and...

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

    Switching it up slightly;

    The Smolov Jr. Program AKA 7/5/3
    ...
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 1 / Week 1 Friday...

    Ogus 7/5/3 Program

    Month 1 / Week 1

    Friday 12-25-20

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 1 / Week 1 ...

    Ogus 7/5/3 Program

    Month 1 / Week 1

    Wednesday 12-23-20

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
  • Replies
    872
    Views
    79,398

    New year coming, going to drop the weight and...

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

    Switching it up slightly;

    The Smolov Jr. Program AKA 7/5/3
    ...
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 6 / Week 5 DELOAD...

    Ogus 7/5/3 Program

    Month 6 / Week 5

    DELOAD

    Friday 12-18-20

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 6 / Week 5 DELOAD...

    Ogus 7/5/3 Program

    Month 6 / Week 5

    DELOAD

    Wednesday 12-16-20

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
  • Replies
    872
    Views
    79,398

    The Smolov Jr. Program AKA 7/5/3 ...

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753

    Month 6 / Week 5

    DELOAD

    Monday - 12-14-20
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 6 / Week 4 Friday...

    Ogus 7/5/3 Program

    Month 6 / Week 4

    Friday 12-11-20

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 85lbs x 5
  • Replies
    872
    Views
    79,398

    Ogus 7/5/3 Program Month 6 / Week 4 ...

    Ogus 7/5/3 Program

    Month 6 / Week 4

    Wednesday 12-09-20

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 115lbs x 5
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