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  1. #661
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    The Smolov Jr. Program AKA 7/5/3

    Month 3 / Week 2

    Friday 09-20-19

    OH Press = 1RM = 140lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 75lbs x 3
    MAIN LIFT = 8 X 4 @ 80%
    80% @ 100lbs x 4
    80% @ 100lbs x 4
    80% @ 100lbs x 4
    80% @ 100lbs x 4
    80% @ 100lbs x 4
    80% @ 100lbs x 4
    80% @ 100lbs x 4
    80% @ 100lbs x 4

    Dumbbell Press – 5 X 10
    30lbs x 12
    30lbs x 12
    35lbs x 10
    30lbs x 12
    30lbs x 12

    Barbell Upright Row - 4 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    140lbs x 15
    140lbs x 15
    140lbs x 15
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  2. #662
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    The Smolov Jr. Program AKA 7/5/3

    Month 3 / Week 3

    Monday 09-23-19

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 85lbs x 5
    60% = 105lbs x 3
    MAIN LIFT = 10 X 3 @ 85%
    85% @ 145lbs x 3
    85% @ 145lbs x 3
    85% @ 145lbs x 3
    85% @ 145lbs x 3
    85% @ 145lbs x 3
    85% @ 145lbs x 3
    85% @ 145lbs x 3
    85% @ 145lbs x 3
    85% @ 145lbs x 3
    85% @ 145lbs x 3

    Dumbbell Bench Press – 5 sets of 10 reps
    30lbs Dumbbell X 14
    35lbs Dumbbell X 12
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    35lbs Dumbbell X 12

    Push Ups = 4 X 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Seated dips
    BW x 17
    BW x 17
    BW x 17
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  3. #663
    Registered User Darthdingo's Avatar
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    The Smolov Jr. Program AKA 7/5/3

    Month 3 / Week 3

    Wednesday 09-25-19

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs x 3
    MAIN LIFT = 10 X 3 @ 85%
    85% @ 190lbs x 3
    85% @ 190lbs x 3
    85% @ 190lbs x 3
    85% @ 190lbs x 3
    85% @ 190lbs x 3
    85% @ 190lbs x 3
    85% @ 190lbs x 3
    85% @ 190lbs x 3
    85% @ 190lbs x 3
    85% @ 190lbs x 3

    Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    Barbell Stiff-Leg = 4 X 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    T-bar Rows = 3 sets x 13
    85lbs x 14
    85lbs x 14
    85lbs x 14
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  4. #664
    Registered User Darthdingo's Avatar
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    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
    60% = 75lbs x 3
    MAIN LIFT = 10 X 3 @ 85%
    85% @ 105lbs x 3
    85% @ 105lbs x 3
    85% @ 105lbs x 3
    85% @ 105lbs x 3
    85% @ 105lbs x 3
    85% @ 105lbs x 3
    85% @ 105lbs x 3
    85% @ 105lbs x 3
    85% @ 105lbs x 3
    85% @ 105lbs x 3

    Dumbbell Press – 5 X 10
    30lbs x 12
    30lbs x 12
    35lbs x 10
    30lbs x 12
    30lbs x 12

    Barbell Upright Row - 4 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    140lbs x 15
    140lbs x 15
    140lbs x 15
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  5. #665
    Registered User Darthdingo's Avatar
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    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
    40% = 70lbs x 5
    50% = 85lbs x 5
    60% = 105lbs x 3
    MAIN LIFT = 5 X 5 @ 60%
    60% @ 105lbs x 5
    60% @ 105lbs x 5
    60% @ 105lbs x 5
    60% @ 105lbs x 5
    60% @ 105lbs x 5


    Dumbbell Bench Press – 4 sets of 10 reps
    30lbs Dumbbell X 14
    35lbs Dumbbell X 12
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10


    Push Ups = 3 X 10
    BW x 10
    BW x 10
    BW x 10


    Seated dips
    BW x 17
    BW x 17
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  6. #666
    Registered User Darthdingo's Avatar
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    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
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs x 3
    MAIN LIFT = 5 X 5 @ 60%
    60% @ 135lbs x 5
    60% @ 135lbs x 5
    60% @ 135lbs x 5
    60% @ 135lbs x 5
    60% @ 135lbs x 5


    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10


    Barbell Stiff-Leg = 4 X 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    T-bar Rows = 3 sets x 13
    85lbs x 14
    85lbs x 14
    85lbs x 14
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  7. #667
    Registered User Darthdingo's Avatar
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    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
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 75lbs x 3
    MAIN LIFT = 5 X 5 @ 60%
    60% @ 75lbs x 5
    60% @ 75lbs x 5
    60% @ 75lbs x 5
    60% @ 75lbs x 5
    60% @ 75lbs x 5


    Dumbbell Press – 4 X 10
    30lbs x 12
    30lbs x 12
    35lbs x 10
    30lbs x 12


    Barbell Upright Row - 3 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10


    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    140lbs x 15
    140lbs x 15
    140lbs x 15
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  8. #668
    Registered User Darthdingo's Avatar
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    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
    60% = 105lbs x 3
    MAIN LIFT = 7 X 5 @ 75%
    75% @ 130lbs x 5
    75% @ 130lbs x 5
    75% @ 130lbs x 5
    75% @ 130lbs x 5
    75% @ 130lbs x 5
    75% @ 130lbs x 5
    75% @ 130lbs x 5

    Dumbbell Bench Press – 5 sets of 10 reps
    35lbs Dumbbell X 13
    35lbs Dumbbell X 13
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    35lbs Dumbbell X 13

    Push Ups = 4 X 11
    BW x 11
    BW x 11
    BW x 11
    BW x 11

    Seated dips
    BW x 18
    BW x 18
    BW x 18
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  9. #669
    Registered User Darthdingo's Avatar
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    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
    60% = 140lbs x 3
    MAIN LIFT = 7 X 5 @ 75%
    75% @ 175lbs x 5
    75% @ 175lbs x 5
    75% @ 175lbs x 5
    75% @ 175lbs x 5
    75% @ 175lbs x 5
    75% @ 175lbs x 5
    75% @ 175lbs x 5


    Bent over Dumbbell Rows = 5 X 11 ( slow controlled movement )
    40lb X 11
    40lb X 11
    40lb X 11
    40lb X 11
    40lb X 11

    Barbell Stiff-Leg = 4 X 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    T-bar Rows = 3 sets x 12
    90lbs x 12
    90lbs x 12
    90lbs x 12
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  10. #670
    Registered User Darthdingo's Avatar
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    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
    60% = 80lbs x 3
    MAIN LIFT = 7 X 5 @ 75%
    75% @ 100lbs x 5
    75% @ 100lbs x 5
    75% @ 100lbs x 5
    75% @ 100lbs x 5
    75% @ 100lbs x 5
    75% @ 100lbs x 5
    75% @ 100lbs x 5

    Dumbbell Press – 5 X 10
    30lbs x 12
    30lbs x 12
    35lbs x 10
    35lbs x 10
    30lbs x 12

    Barbell Upright Row - 4 X 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    140lbs x 15
    140lbs x 15
    140lbs x 15
    Reply With Quote

  11. #671
    Registered User Darthdingo's Avatar
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    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
    60% = 105lbs x 3
    MAIN LIFT = 8 X 4 @ 80%
    80% @ 140lbs x 4
    80% @ 140lbs x 4
    80% @ 140lbs x 4
    80% @ 140lbs x 4
    80% @ 140lbs x 4
    80% @ 140lbs x 4
    80% @ 140lbs x 4
    80% @ 140lbs x 4

    Dumbbell Bench Press – 5 sets of 10 reps
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10

    Push Ups = 4 X 11
    BW x 11
    BW x 11
    BW x 11
    BW x 11

    Seated dips
    BW x 18
    BW x 18
    BW x 18
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  12. #672
    Registered User Darthdingo's Avatar
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    Been sick the past week, bad sinus cold, needed time off. Back now, will start light, with a deload week, and going 5% less.
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  13. #673
    Registered User Darthdingo's Avatar
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    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
    60% = 1050bs x 3
    MAIN LIFT = 5 X 5 @ 60%
    60% @ 100lbs x 5
    60% @ 100lbs x 5
    60% @ 100lbs x 5
    60% @ 100lbs x 5
    60% @ 100lbs x 5

    Dumbbell Bench Press – 4 sets of 10 reps
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10
    40lbs Dumbbell X 10


    Push Ups = 3 X 8
    BW x 8
    BW x 8
    BW x 8


    Seated dips
    BW x 18
    BW x 18
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  14. #674
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    Cardio - Tue / Thur / Sun

    - Ruck sack hike with doggy = 30lbs
    - Barbell curls;
    30lbs x 12
    40lbs x 10
    50lbs x 8
    60lbs x 6
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  15. #675
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    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
    60% = 130lbs x 3
    MAIN LIFT = 5 X 5 @ 60%
    60% = 130lbs x 5
    60% = 130lbs x 5
    60% = 130lbs x 5
    60% = 130lbs x 5
    60% = 130lbs x 5



    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10


    Barbell Stiff-Leg = 3 X 10
    50lbs x 10
    50lbs x 10
    50lbs x 10


    T-bar Rows = 3 sets x 12
    90lbs x 12
    90lbs x 12
    90lbs x 12
    Reply With Quote

  16. #676
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    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
    60% = 75lbs x 3
    MAIN LIFT = 5 X 5 @ 60%
    60% @ 75lbs x 5
    60% @ 75lbs x 5
    60% @ 75lbs x 5
    60% @ 75lbs x 5
    60% @ 75lbs x 5


    Dumbbell Press – 4 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10


    Barbell Upright Row - 3 X 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    140lbs x 15
    140lbs x 15
    140lbs x 15
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  17. #677
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    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
    60% = 100bs x 3
    MAIN LIFT = 7 X 5 @ 75%
    75% @ 125lbs x 5
    75% @ 125lbs x 5
    75% @ 125lbs x 5
    75% @ 125lbs x 5
    75% @ 125lbs x 5
    75% @ 125lbs x 5
    75% @ 125lbs x 5

    Dumbbell Bench Press – 5 sets of 8 reps
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8


    Push Ups = 4 X 8
    BW x 8
    BW x 8
    BW x 8
    BW X 8


    Seated dips
    BW x 20
    BW x 20
    BW x 20
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  18. #678
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    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
    60% = 130lbs x 3
    MAIN LIFT = 5 X 5 @ 75%
    75% = 160lbs x 5
    75% = 160lbs x 5
    75% = 160lbs x 5
    75% = 160lbs x 5
    75% = 160lbs x 5

    Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    Barbell Rows = 4 X 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    T-bar Rows = 3 sets x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12
    Last edited by Darthdingo; 11-05-2019 at 08:05 AM.
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    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
    MAIN LIFT = 5 X 5 @ 75%
    75% @ 90lbs x 5
    75% @ 90lbs x 5
    75% @ 90lbs x 5
    75% @ 90lbs x 5
    75% @ 90lbs x 5

    Dumbbell Press – 5 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10


    Barbell Upright Row - 3 X 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    140lbs x 15
    140lbs x 15
    140lbs x 15
    Reply With Quote

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    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
    60% = 100bs x 3
    MAIN LIFT = 8 X 4 @ 80%
    80% @ 130lbs x 4
    80% @ 130lbs x 4
    80% @ 130lbs x 4
    80% @ 130lbs x 4
    80% @ 130lbs x 4
    80% @ 130lbs x 4
    80% @ 130lbs x 4
    80% @ 130lbs x 4

    Dumbbell Bench Press – 5 sets of 8 reps
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8


    Push Ups = 4 X 8
    BW x 8
    BW x 8
    BW x 8
    BW X 8


    Seated dips
    BW x 20
    BW x 20
    BW x 20
    Reply With Quote

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    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
    60% = 70lbs x 3
    MAIN LIFT = 5 X 5 @ 80%
    80% @ 95lbs x 4
    80% @ 95lbs x 4
    80% @ 95lbs x 4
    80% @ 95lbs x 4
    80% @ 95lbs x 4 + 60% = 70lbs x 5

    Dumbbell Press – 5 X 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Barbell Upright Row - 4 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    140lbs x 15
    140lbs x 15
    140lbs x 15
    Last edited by Darthdingo; 11-13-2019 at 06:26 AM.
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    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
    60% = 130lbs x 3
    MAIN LIFT = 5 X 4 @ 80%
    80% = 170lbs x 4
    80% = 170lbs x 4
    80% = 170lbs x 4
    80% = 170lbs x 4
    80% = 170lbs x 4 + 60% = 130lbs x 3

    Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
    40lb X 8
    40lb X 8
    40lb X 8
    40lb X 8
    40lb X 8

    Barbell Rows = 4 X 10
    60lbs x 8
    60lbs x 8
    60lbs x 8
    60lbs x 8

    T-bar Rows = 3 sets x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12
    Last edited by Darthdingo; 11-13-2019 at 08:27 AM.
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  23. #683
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    The Smolov Jr. Program AKA 7/5/3

    Month 5 / Week 2

    Friday 11-15-19

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 80lbs x 5
    60% = 100bs x 3
    MAIN LIFT = 8 X 4 @ 80%
    80% @ 130lbs x 4
    80% @ 130lbs x 4
    80% @ 130lbs x 4
    80% @ 130lbs x 4
    80% @ 130lbs x 4 + 60% = 100bs x 3

    Dumbbell Bench Press – 5 sets of 8 reps
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8


    Push Ups = 4 X 8
    BW x 8
    BW x 8
    BW x 8
    BW X 8


    Seated dips
    BW x 20
    BW x 20
    BW x 20
    Last edited by Darthdingo; 11-18-2019 at 06:27 AM.
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    The Smolov Jr. Program AKA 7/5/3

    Month 5 / Week 3

    Monday 11-18-19

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 3
    MAIN LIFT = 5 X 3 @ 85%
    85% @ 100lbs x 3
    85% @ 100lbs x 3
    85% @ 100lbs x 3
    85% @ 100lbs x 3
    85% @ 100lbs x 3 + 60% = 70lbs x 5

    Dumbbell Press – 5 X 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Barbell Upright Row - 4 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    140lbs x 15
    140lbs x 15
    140lbs x 15
    Reply With Quote

  25. #685
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    The Smolov Jr. Program AKA 7/5/3

    Month 5 / week 3

    Wednesday 11-20-19

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 100lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    MAIN LIFT = 5 X 3 @ 85%
    85% = 185lbs x 3
    85% = 185lbs x 3
    85% = 185lbs x 3
    85% = 185lbs x 3
    85% = 185lbs x 3 + 60% = 130lbs x 3

    Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
    40lb X 8
    40lb X 8
    40lb X 8
    40lb X 8
    40lb X 8

    Barbell Rows = 4 X 10
    60lbs x 8
    60lbs x 8
    60lbs x 8
    60lbs x 8

    T-bar Rows = 3 sets x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12
    Reply With Quote

  26. #686
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    The Smolov Jr. Program AKA 7/5/3

    Month 5 / Week 3

    Friday 11-22-19

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 80lbs x 5
    60% = 100bs x 3
    MAIN LIFT = 8 X 3 @ 85%
    85% @ 140lbs x 3
    85% @ 140lbs x 3
    85% @ 140lbs x 3
    85% @ 140lbs x 3
    85% @ 140lbs x 3 + 60% = 100bs x 3

    Dumbbell Bench Press – 5 sets of 8 reps
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8


    Push Ups = 4 X 8
    BW x 8
    BW x 8
    BW x 8
    BW X 8


    Seated dips
    BW x 20
    BW x 20
    BW x 20
    Reply With Quote

  27. #687
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    The Smolov Jr. Program AKA 7/5/3

    Month 5 / Week 4

    DELOAD

    Monday 11-25-19

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 3
    MAIN LIFT = 5 X 5 @ 60%
    60% @ 70lbs x 5
    60% @ 70lbs x 5
    60% @ 70lbs x 5
    60% @ 70lbs x 5
    60% @ 70lbs x 5

    Dumbbell Press – 4 X 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8


    Barbell Upright Row - 4 X 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10


    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    140lbs x 15
    140lbs x 15
    140lbs x 15
    Last edited by Darthdingo; 11-25-2019 at 07:18 AM.
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    The Smolov Jr. Program AKA 7/5/3

    Month 5 / week 4

    DELOAD

    Wednesday 11-27-19

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 100lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    MAIN LIFT = 5 X 5 @ 60%
    60% = 130lbs x 5
    60% = 130lbs x 5
    60% = 130lbs x 5
    60% = 130lbs x 5
    60% = 130lbs x 5

    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    40lb X 8
    40lb X 8
    40lb X 8
    40lb X 8
    40lb X 8

    Barbell Rows = 4 X 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    T-bar Rows = 3 sets x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12
    Last edited by Darthdingo; 11-27-2019 at 08:24 AM.
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    The Smolov Jr. Program AKA 7/5/3

    Month 5 / Week 4

    DELOAD

    Friday 11-29-19

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 80lbs x 5
    60% = 100bs x 3
    MAIN LIFT = 5 X 5 @ 60%
    60% @ 100lbs x 5
    60% @ 100lbs x 5
    60% @ 100lbs x 5
    60% @ 100lbs x 5
    60% @ 100lbs x 5

    Dumbbell Bench Press – 4 sets of 8 reps
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8
    40lbs Dumbbell X 8



    Push Ups = 4 X 8
    BW x 8
    BW x 8
    BW x 8
    BW X 8


    Seated dips
    BW x 20
    BW x 20
    BW x 20
    Reply With Quote

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    5/3/1

    Month 6 / Week 1

    Monday 12-02-19

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5
    MAIN LIFT'S: 3 sets of 5 reps each
    65% @ 75lbs x 5
    75% @ 85lbs x 5
    85% @ 95lbs x 5 + 65% @ 75lbs x 5

    Dumbbell Press – 5 X 9
    30lbs x 9
    30lbs x 9
    30lbs x 9
    30lbs x 9
    30lbs x 9

    Lateral raises - 4 X 10
    10lb weights ea arm x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    Dumbbell Shrugs - 3 X 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    Reply With Quote

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