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Ogus 7/5/3 Program

Month 1 / Week 5

DELOAD

Friday 01-22-21

Bench Press = 1RM = 160lbs
WARMUP = Bar x 10

Ogus 7/5/3 Program

Month 1 / Week 5

DELOAD

Wednesday 01-20-21

Deadlift = 1RM = 200lbs
WARMUP = Bar x 10

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

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

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

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

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

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

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

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

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

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
...

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

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

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
...

Ogus 7/5/3 Program

Month 6 / Week 5

DELOAD

Friday 12-18-20

Bench Press = 1RM = 185lbs
WARMUP = Bar x 10

Ogus 7/5/3 Program

Month 6 / Week 5

DELOAD

Wednesday 12-16-20

Deadlift = 1RM = 250lbs
WARMUP = Bar x 10

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

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

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