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

    The Smolov Jr. Program AKA 7/5/3

    Month 5 / Week 2

    Sunday 11-15-19

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 80lbs x 5
  • Replies
    682
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    50,476

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

    The Smolov Jr. Program AKA 7/5/3

    Month 5 / week 2

    Wednesday 11-13-19

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 100lbs x 5
    50% = 110lbs x 5
  • Replies
    682
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    50,476

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

    The Smolov Jr. Program AKA 7/5/3

    Month 5 / Week 2

    Monday 11-11-19

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
  • Replies
    682
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    50,476

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

    The Smolov Jr. Program AKA 7/5/3

    Month 5 / Week 2

    Sunday 11-09-19

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 80lbs x 5
  • Replies
    682
    Views
    50,476

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

    The Smolov Jr. Program AKA 7/5/3
    Month 5 / Week 1

    Friday 11-07-19

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 3
  • Replies
    682
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    50,476

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

    The Smolov Jr. Program AKA 7/5/3

    Month 5 / week 1

    Wednesday 10-30-19

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 100lbs x 5
    50% = 110lbs x 5
  • Replies
    682
    Views
    50,476

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

    The Smolov Jr. Program AKA 7/5/3

    Month 5 / Week 1

    Sunday 11-03-19

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 80lbs x 5
  • Replies
    682
    Views
    50,476

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

    The Smolov Jr. Program AKA 7/5/3

    DELOAD

    Friday 11-01-19

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
  • Replies
    682
    Views
    50,476

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

    The Smolov Jr. Program AKA 7/5/3

    DELOAD

    Wednesday 10-30-19

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 100lbs x 5
    50% = 110lbs x 5
  • Replies
    682
    Views
    50,476

    Cardio - Tue / Thur / Sun - Ruck sack hike...

    Cardio - Tue / Thur / Sun

    - Ruck sack hike with doggy = 30lbs
    - Barbell curls;
    30lbs x 12
    40lbs x 10
    50lbs x 8
    60lbs x 6
  • Replies
    682
    Views
    50,476

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

    The Smolov Jr. Program AKA 7/5/3

    DELOAD

    Monday 10-28-19

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 80lbs x 5
  • Replies
    682
    Views
    50,476

    Been sick the past week, bad sinus cold, needed...

    Been sick the past week, bad sinus cold, needed time off. Back now, will start light, with a deload week, and going 5% less.
  • Replies
    682
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    50,476

    The Smolov Jr. Program AKA 7/5/3 Month 4 /...

    The Smolov Jr. Program AKA 7/5/3

    Month 4 / Week 2

    Monday 10-14-19

    Bench Press = 1RM = 195lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
  • Replies
    682
    Views
    50,476

    The Smolov Jr. Program AKA 7/5/3 Month 4 /...

    The Smolov Jr. Program AKA 7/5/3

    Month 4 / Week 1

    Friday 10-11-19

    OH Press = 1RM = 145lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 65lbs x 5
  • Replies
    682
    Views
    50,476

    The Smolov Jr. Program AKA 7/5/3 Month 4 /...

    The Smolov Jr. Program AKA 7/5/3

    Month 4 / Week 1

    Wednesday 10-09-19

    Deadlift = 1RM = 260lbs
    WARMUP = Bar x 10
    40% = 100lbs x 5
    50% = 120lbs x 5
  • Replies
    682
    Views
    50,476

    The Smolov Jr. Program AKA 7/5/3 Month 4 /...

    The Smolov Jr. Program AKA 7/5/3

    Month 4 / Week 1

    Monday 10-07-19

    Bench Press = 1RM = 195lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
  • Replies
    682
    Views
    50,476

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

    DELOAD week

    The Smolov Jr. Program AKA 7/5/3

    Month 3 / Week 4

    Friday 10-04-19

    OH Press = 1RM = 140lbs
    WARMUP = Bar x 10
  • Replies
    682
    Views
    50,476

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

    DELOAD week

    The Smolov Jr. Program AKA 7/5/3

    Month 3 / Week 4

    Wednesday 10-02-19

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
  • Replies
    682
    Views
    50,476

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

    DELOAD week

    The Smolov Jr. Program AKA 7/5/3

    Month 3 / Week 4

    Monday 09-30-19

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
  • Replies
    682
    Views
    50,476

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

    The Smolov Jr. Program AKA 7/5/3

    Month 3 / Week 3

    Friday 09-27-19

    OH Press = 1RM = 140lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 65lbs x 5
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