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  1. #751
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 10 / Week 3

    Monday 04-20-2020

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    90lbs x 5 ( 75% )
    100lbs x 3 ( 85% )
    110lbs x 1 ( 95% ) + FSL 90lbs x 5 ( 75% )

    Dumbbell Press – 5 X 11
    30lbs x 11
    30lbs x 11
    30lbs x 11
    30lbs x 11
    30lbs x 11

    Lateral raises - 4 X 13
    10lb weights ea arm x 13
    10lbs x 13
    10lbs x 13
    10lbs x 13

    Dumbbell Shrugs - 3 X 12 ( up weight 10lbs each month )
    140lbs x 12
    140lbs x 12
    140lbs x 12
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  2. #752
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 10 / Week 3

    Wednesday 04-22-2020

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
    40% = 90bs x 5
    50% = 115lbs x 5
    60% = 135lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    170lbs x 5 ( 75% )
    190lbs x 3 ( 85% )
    215lbs x 1 ( 95% )


    Bent over Dumbbell Rows = 5 X 14 ( slow controlled movement )
    40lb X 14
    40lb X 14
    40lb X 14
    40lb X 14
    40lb X 14

    Barbell Rows = 4 X 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    T-bar Rows = 3 sets x 15
    80lbs x 15
    80lbs x 15
    80lbs x 15
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  3. #753
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 10 / Week 3

    Friday 04-24-2020

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90bs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    115lbs x 5 ( 75% )
    130lbs x 3 ( 85% )
    145lbs x 1 ( 95% ) + FSL 115lbs x 5 ( 75% )

    Dumbbell Bench Press – 5 sets of 14reps
    35lbs Dumbbell X 14
    35lbs Dumbbell X 14
    35lbs Dumbbell X 14
    35lbs Dumbbell X 14
    35lbs Dumbbell X 14

    Barbell curls = 4 X 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    45lbs x 10

    Push ups = 3 X 13
    BW x 13
    BW x 13
    BW x 13
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  4. #754
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 11 / Week 1

    Monday 04-27-2020

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    80lbs x 5 ( 65% )
    90lbs x 5 ( 75% )
    105lbs x 5 ( 85% ) + FSL 80lbs x 5 ( 65% )

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

    Upright Rows - 4 X 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Dumbbell Shrugs - 3 X 12 ( up weight 10lbs each month )
    150lbs x 12
    150lbs x 12
    150lbs x 12
    Last edited by Darthdingo; 04-27-2020 at 05:28 AM.
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  5. #755
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 11 / Week 1

    Wednesday 04-29-2020

    Deadlift = 1RM = 260lbs
    WARMUP = Bar x 10
    40% = 95bs x 5
    50% = 120lbs x 5
    60% = 140lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    150lbs x 5 ( 65% )
    175lbs x 5 ( 75% )
    200lbs x 5 ( 85% )


    Bent over Dumbbell Rows = 5 X 14 ( slow controlled movement )
    50lb X 8
    50lb X 8
    50lb X 8
    50lb X 8
    50lb X 8

    Barbell Rows = 4 X 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    T-bar Rows = 3 sets x 15
    90lbs x 15
    90lbs x 15
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  6. #756
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 11 / Week 1

    Friday 05-01-20

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95bs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    105lbs x 5 ( 65% )
    120lbs x 5 ( 75% )
    135lbs x 5 ( 85% ) + FSL 105lbs x 5 ( 65% )

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

    Barbell Triceps Extension - Lying; to Forehead = 4 X 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Push ups = 3 X 14
    BW x 14
    BW x 14
    BW x 14
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  7. #757
    Registered User fitnessguyuk's Avatar
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    Age: 50
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    Your commitment here is inspiring. I am following a similar routine as you but reading your journal has given me a few new ideas. Thanks for taking the time to do this!
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  8. #758
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 11 / Week 2

    Monday 05-04-20

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    85lbs x 3 ( 70% )
    100lbs x 3 ( 80% )
    110lbs x 3 ( 85% ) + FSL 85lbs x 3 ( 70% )

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

    Upright Rows - 4 X 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Dumbbell Shrugs - 3 X 12 ( up weight 10lbs each month )
    150lbs x 12
    150lbs x 12
    150lbs x 12
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  9. #759
    Registered User Darthdingo's Avatar
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    Age: 46
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    5/3/1

    Month 11 / Week 2

    Wednesday 05-06-2020

    Deadlift = 1RM = 260lbs
    WARMUP = Bar x 10
    40% = 95bs x 5
    50% = 120lbs x 5
    60% = 140lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    165lbs x 3 ( 70% )
    190lbs x 3 ( 80% )
    210lbs x 3 ( 90% )

    Bent over Dumbbell Rows = 5 X 8 ( slow controlled movement )
    50lb X 8
    50lb X 8
    50lb X 8
    50lb X 8
    50lb X 8

    Barbell Rows = 4 X 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    T-bar Rows = 3 sets x 15
    90lbs x 15
    90lbs x 15
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  10. #760
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 11 / Week 2

    Friday 05-08-20

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95bs x 5
    MAIN LIFT'S: 3 sets of 3 reps each
    110lbs x 3 ( 70% )
    125lbs x 3 ( 80% )
    140lbs x 3 ( 90% ) + FSL 110lbs x 3 ( 70% )

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

    Barbell Triceps Extension - Lying; to Forehead = 4 X 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Push ups = 3 X 14
    BW x 14
    BW x 14
    BW x 14
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  11. #761
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 11 / Week 3

    Monday 05-11-20

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 5
    MAIN LIFT'S: 5 sets of 5 reps each
    90lbs x 5 ( 75% )
    105lbs x 3 ( 85% )
    115lbs x 1 ( 85% ) + FSL 90lbs x 5 ( 75% )

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

    Upright Rows - 4 X 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Dumbbell Shrugs - 3 X 12 ( up weight 10lbs each month )
    150lbs x 12
    150lbs x 12
    150lbs x 12
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  12. #762
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 11 / Week 3

    Wednesday 05-06-2020

    Deadlift = 1RM = 260lbs
    WARMUP = Bar x 10
    40% = 95bs x 5
    50% = 120lbs x 5
    60% = 140lbs x 5
    MAIN LIFT'S: 7 sets of 5 reps each
    165lbs x 5 ( 75% )
    165lbs x 5 ( 75% )
    165lbs x 5 ( 75% )
    165lbs x 5 ( 75% )
    165lbs x 5 ( 75% )
    165lbs x 5 ( 75% )
    165lbs x 5 ( 75% )

    Bent over Dumbbell Rows = 5 X 8 ( slow controlled movement )
    50lb X 8
    50lb X 8
    50lb X 8
    50lb X 8
    50lb X 8

    Barbell Rows = 4 X 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    T-bar Rows = 3 sets x 15
    90lbs x 15
    90lbs x 15
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  13. #763
    Registered User Darthdingo's Avatar
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    5/3/1

    Month 11 / Week 3

    Friday 05-15-20

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95bs x 5
    MAIN LIFT'S: 5/3/1
    120lbs x 5 ( 75% )
    135lbs x 3 ( 85% )
    150lbs x 1 ( 95% ) + FSL 120lbs x 5 ( 75% )

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

    Barbell Triceps Extension - Lying; to Forehead = 4 X 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Push ups = 3 X 14
    BW x 14
    BW x 14
    BW x 14
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  14. #764
    Registered User Darthdingo's Avatar
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    5/3/1

    DELOAD

    Month 11 / Week 4

    Monday 05-18-20

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 5 + 40% = 50lbs x 5


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


    Upright Rows - 4 X 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Dumbbell Shrugs - 3 X 12 ( up weight 10lbs each month )
    150lbs x 12
    150lbs x 12
    150lbs x 12
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  15. #765
    Registered User Darthdingo's Avatar
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    5/3/1

    DELOAD

    Month 11 / Week 4

    Wednesday 05-20-2020

    Deadlift = 1RM = 260lbs
    WARMUP = Bar x 10
    40% = 95bs x 5
    50% = 120lbs x 5
    60% = 140lbs x 5 + 40% = 95bs x 5

    Bent over Dumbbell Rows = 4 X 8 ( slow controlled movement )
    50lb X 8
    50lb X 8
    50lb X 8
    50lb X 8


    Barbell Rows = 4 X 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Barbell curls = 3 sets x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    Last edited by Darthdingo; 05-20-2020 at 06:47 AM.
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  16. #766
    Registered User Darthdingo's Avatar
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    5/3/1

    DELOAD

    Month 11 / Week 4

    Friday 05-22-20

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95bs x 5 + 40% = 65lbs x 5


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


    Barbell Triceps Extension - Lying; to Forehead = 4 X 10
    20lbs x 10
    20lbs x 10
    20lbs x 10
    20lbs x 10

    Push ups = 3 X 14
    BW x 14
    BW x 14
    BW x 14
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  17. #767
    Registered User Darthdingo's Avatar
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    Switching it up slightly;

    The Smolov Jr. Program AKA 7/5/3

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


    Month 1 / Week 1

    Monday - 05-25-20

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    MAIN LIFT = 5 sets of 7 reps @ 75%
    80lbs x 7
    80lbs x 7
    80lbs x 7
    80lbs x 7
    80lbs x 7


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

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    130lbs x 15
    130lbs x 15
    130lbs x 15
    Last edited by Darthdingo; 05-25-2020 at 01:53 PM.
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  18. #768
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 850
    Rep Power: 173
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    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 1

    Tuesday 05-27-20

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 3
    Main lift = 4 sets of 9 reps @ 70%
    70% = 130lbs x 9
    70% = 130lbs x 9
    70% = 130lbs x 9
    70% = 130lbs x 9

    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10

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

    Barbell curls = 3 sets x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    Last edited by Darthdingo; 05-27-2020 at 10:01 AM.
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  19. #769
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    Ogus 7/5/3 Program

    Month 1 / Week 1

    Sunday 05-29=20

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
    60% = 90lbs x 3
    Main lift = 7 sets of 5 reps @ 80%
    80% = 115lbs x 5
    80% = 115lbs x 5
    80% = 115lbs x 5
    80% = 115lbs x 5
    80% = 115lbs x 5
    80% = 115lbs x 5
    80% = 115lbs x 5

    Dumbbell Bench Press – 5 sets of 15 reps
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15

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

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Last edited by Darthdingo; 05-29-2020 at 06:32 AM.
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    Switching it up slightly;

    The Smolov Jr. Program AKA 7/5/3

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

    Month 1 / Week 2

    Monday - 06-01-20

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    MAIN LIFT = 4 sets of 9 reps @ 70%
    75lbs x 9
    75lbs x 9
    75lbs x 9
    75lbs x 9



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

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    130lbs x 15
    130lbs x 15
    130lbs x 15
    Reply With Quote

  21. #771
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 850
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    Ogus 7/5/3 Program

    Month 1 / Week 2

    Wednesday 06-03-20

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    Main lift = 5 sets of 7 reps @ 75%
    75% = 135lbs x 7
    75% = 135lbs x 7
    75% = 135lbs x 7
    75% = 135lbs x 7
    75% = 135lbs x 7

    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10

    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Barbell curls = 3 sets x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    Last edited by Darthdingo; 06-03-2020 at 07:16 AM.
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  22. #772
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    Age: 46
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    Rep Power: 173
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    Ogus 7/5/3 Program

    Month 1 / Week 2

    Sunday 06-05-20

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
    60% = 90lbs x 3
    Main lift = 10 sets of 3 reps @ 85%
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3

    Dumbbell Bench Press – 5 sets of 15 reps
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15

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

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  23. #773
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 850
    Rep Power: 173
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    Darthdingo is offline
    Switching it up slightly;

    The Smolov Jr. Program AKA 7/5/3

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

    Month 1 / Week 3

    Monday - 06-08-20

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    MAIN LIFT = 7 sets of 5 reps @ 80%
    85lbs x 5
    85lbs x 5
    85lbs x 5
    85lbs x 5
    85lbs x 5
    85lbs x 5
    85lbs x 5

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

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    130lbs x 15
    130lbs x 15
    130lbs x 15
    Reply With Quote

  24. #774
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 850
    Rep Power: 173
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 3

    Wednesday 06-10-20

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    Main lift = 10 sets of 3 reps @ 85%
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3
    85% = 155lbs x 3

    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10

    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Barbell curls = 3 sets x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    Reply With Quote

  25. #775
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 850
    Rep Power: 173
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    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 3

    Sunday 06-12-20

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
    60% = 90lbs x 3
    Main lift = 5 sets of 7 reps @ 75%
    75% = 110lbs x 7
    75% = 110lbs x 7
    75% = 110lbs x 7
    75% = 110lbs x 7
    75% = 110lbs x 7


    Dumbbell Bench Press – 5 sets of 15 reps
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15

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

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  26. #776
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    Age: 46
    Posts: 850
    Rep Power: 173
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    Darthdingo is offline
    Switching it up slightly;

    The Smolov Jr. Program AKA 7/5/3

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

    Month 1 / Week 4

    Monday - 06-15-20

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    MAIN LIFT = 10 sets of 3 reps @ 85%
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3

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

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    130lbs x 15
    130lbs x 15
    130lbs x 15
    Reply With Quote

  27. #777
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    Age: 46
    Posts: 850
    Rep Power: 173
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    Ogus 7/5/3 Program

    Month 1 / Week 4

    Wednesday 06-17-20

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    Main lift = 7 sets of 5 reps @ 80%
    80% = 145lbs x 5
    80% = 145lbs x 5
    80% = 145lbs x 5
    80% = 145lbs x 5
    80% = 145lbs x 5
    80% = 145lbs x 5
    80% = 145lbs x 5


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10

    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Barbell curls = 3 sets x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    Reply With Quote

  28. #778
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 850
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    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 4

    Sunday 06-19-20

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
    60% = 90lbs x 3
    Main lift = 4 sets of 9 reps @ 70%
    70% = 100lbs x 9
    70% = 100lbs x 9
    70% = 100lbs x 9
    70% = 100lbs x 9

    Dumbbell Bench Press – 5 sets of 15 reps
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15

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

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  29. #779
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    Age: 46
    Posts: 850
    Rep Power: 173
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    Darthdingo is offline
    The Smolov Jr. Program AKA 7/5/3

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

    Month 1 / Week 5

    DELOAD

    Monday - 06-22-20

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    MAIN LIFT = 5 sets of 5 reps @ 60%
    65lbs x 5
    65lbs x 5
    65lbs x 5
    65lbs x 5
    65lbs x 5


    Dumbbell Press – 4 X 9
    30lbs x 9
    30lbs x 9
    30lbs x 9
    30lbs x 9


    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    130lbs x 15
    130lbs x 15
    130lbs x 15
    Reply With Quote

  30. #780
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    Age: 46
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    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 5

    DELOAD

    Wednesday 06-24-20

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    Main lift = 5 X 5 @ 60%
    60% = 110lbs x 5
    60% = 110lbs x 5
    60% = 110lbs x 5
    60% = 110lbs x 5
    60% = 110lbs x 5


    Meadow Row – 4 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10


    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Barbell curls = 3 sets x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    Last edited by Darthdingo; 06-26-2020 at 05:10 AM.
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