Ogus 7/5/3 Program
Month 1 / Week 5
DELOAD
Sunday 06-26-20
Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 90lbs x 3
Main lift = 5 x 5 @ 60$
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
Dumbbell Bench Press – 4 sets of 15 reps
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
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Results 781 to 810 of 988
Thread: 12-Week Shortcut To Size
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06-26-2020, 05:11 AM #781Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
-
06-29-2020, 04:37 AM #782Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 2 / Week 1
Monday - 06-29-20
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 5
MAIN LIFT = 5 sets of 7 reps @ 75%
85lbs x 7
85lbs x 7
85lbs x 7
85lbs x 7
85lbs x 7
Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 15
130lbs x 15
130lbs x 15Last edited by Darthdingo; 07-01-2020 at 05:12 AM.
-
07-01-2020, 05:11 AM #783Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 1
Wednesday 07-01-20
Deadlift = 1RM = 220lbs
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% = 140lbs x 9
70% = 140lbs x 9
70% = 140lbs x 9
70% = 140lbs x 9
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
30lb X 10
30lb X 10
30lb X 10
30lb X 10
30lb 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
35lbs x 12
35lbs x 12
35lbs x 12Last edited by Darthdingo; 07-03-2020 at 07:56 AM.
-
07-03-2020, 08:03 AM #784Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 1
Friday 07-03-20
Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
Dumbbell Bench Press – 5 sets of 11 reps
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
Push Ups = 4 x 11
BW x 11
BW x 11
BW x 11
BW x 11
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
-
-
07-06-2020, 04:52 AM #785Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 2 / Week 2
Monday - 07-06-20
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 5
MAIN LIFT = 4 sets of 9 reps @ 70%
80lbs x 9
80lbs x 9
80lbs x 9
80lbs x 9
Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 15
130lbs x 15
130lbs x 15
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07-08-2020, 04:57 AM #786Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 2
Wednesday 07-08-20
Deadlift = 1RM = 220lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 150lbs x 7
75% = 150lbs x 7
75% = 150lbs x 7
75% = 150lbs x 7
75% = 150lbs x 7
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
30lb X 10
30lb X 10
30lb X 10
30lb X 10
30lb X 10
Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Barbell curls = 3 sets x 12
35lbs x 12
35lbs x 12
35lbs x 12Last edited by Darthdingo; 07-08-2020 at 06:24 AM.
-
07-10-2020, 05:36 AM #787Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 2
Friday 07-10-20
Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs 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 11 reps
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
Push Ups = 4 x 11
BW x 11
BW x 11
BW x 11
BW x 11
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
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07-13-2020, 05:04 AM #788Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 2 / Week 3
Monday - 07-13-20
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 5
MAIN LIFT = 7 sets of 5 reps @ 80%
90lbs x 5
90lbs x 5
90lbs x 5
90lbs x 5
90lbs x 5
90lbs x 5
90lbs x 5
Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 15
130lbs x 15
130lbs x 15
-
-
07-14-2020, 07:58 PM #789Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 3
Wednesday 07-15-20
Deadlift = 1RM = 220lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
85% = 170lbs x 3
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
30lb X 10
30lb X 10
30lb X 10
30lb X 10
30lb X 10
Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Barbell curls = 3 sets x 12
35lbs x 12
35lbs x 12
35lbs x 12
-
07-17-2020, 04:34 AM #790Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 3
Friday 07-17-20
Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs 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 11 reps
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
Push Ups = 4 x 11
BW x 11
BW x 11
BW x 11
BW x 11
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
-
07-20-2020, 04:53 AM #791Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 2 / Week 4
Monday - 07-20-20
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 5
MAIN LIFT = 10 sets of 3 reps @ 85%
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
95lbs x 3
Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 15
130lbs x 15
130lbs x 15
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07-22-2020, 05:09 AM #792Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 4
Wednesday 07-22-20
Deadlift = 1RM = 220lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
80% = 160lbs x 5
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
30lb X 10
30lb X 10
30lb X 10
30lb X 10
30lb X 10
Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Barbell curls = 3 sets x 12
35lbs x 12
35lbs x 12
35lbs x 12
-
-
07-24-2020, 05:07 AM #793Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 4
Friday 07-24-20
Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 105lbs x 9
70% = 105lbs x 9
70% = 105lbs x 9
70% = 105lbs x 9
Dumbbell Bench Press – 5 sets of 11 reps
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
Push Ups = 4 x 11
BW x 11
BW x 11
BW x 11
BW x 11
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
-
07-27-2020, 05:29 AM #794Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 2 / Week 5
DELOAD
Monday - 07-27-20
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 55lbs x 5
60% = 70lbs x 5
MAIN LIFT = 5 X 5 @ 60%
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
Dumbbell Press – 4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 15
130lbs x 15
130lbs x 15
-
07-29-2020, 05:15 AM #795Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 5
DELOAD
Wednesday 07-29-20
Deadlift = 1RM = 220lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 5 X 5 @ 60%
60% = 120lbs x 5
60% = 120lbs x 5
60% = 120lbs x 5
60% = 120lbs x 5
60% = 120lbs x 5
Meadow Row – 4 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
30lb X 10
30lb X 10
30lb X 10
30lb X 10
Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Barbell curls = 3 sets x 12
35lbs x 12
35lbs x 12
35lbs x 12
-
07-31-2020, 05:14 AM #796Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 5
DELOAD
Friday 08-01-20
Bench Press = 1RM = 165lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 5 X 5 @ 60%
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
Dumbbell Bench Press – 4 sets of 11 reps
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
35lb Dumbbells x 11
Push Ups = 4 x 11
BW x 11
BW x 11
BW x 11
BW x 11
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
-
-
08-02-2020, 06:59 AM #797Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 3
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 3 / Week 1
Monday - 08-03-20
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
90lbs x 7
90lbs x 7
90lbs x 7
90lbs x 7
90lbs x 7
Dumbbell Press – 5 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 15
130lbs x 15
130lbs x 15
-
08-05-2020, 04:41 AM #798Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 3 / Week 1
Wednesday 08-05-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 145lbs x 9
70% = 145lbs x 9
70% = 145lbs x 9
70% = 145lbs x 9
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
35lb X 10
35lb X 10
35lb X 10
35lb X 10
35lb X 10
Bent over Dumbbell Rows = 4 X 11 ( slow controlled movement )
40lbs x 11
40lbs x 11
40lbs x 11
40lbs x 11
Barbell curls = 3 sets x 12
40lbs x 12
40lbs x 12
40lbs x 12
-
08-06-2020, 08:59 PM #799Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 3 / Week 1
Friday 08-07-20
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
Dumbbell Bench Press – 5 sets of 12 reps
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
Push Ups = 4 x 12
BW x 12
BW x 12
BW x 12
BW x 12
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
-
08-10-2020, 04:42 AM #800Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 3
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 3 / Week 2
Monday - 08-10-20
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
80lbs x 9
80lbs x 9
80lbs x 9
80lbs x 9
Dumbbell Press – 5 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 15
130lbs x 15
130lbs x 15
-
-
08-14-2020, 04:18 AM #801Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 3 / Week 2
Friday 08-14-20
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
Dumbbell Bench Press – 5 sets of 12 reps
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
Push Ups = 4 x 12
BW x 12
BW x 12
BW x 12
BW x 12
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
-
08-17-2020, 04:58 AM #802Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 3
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 3 / Week 3
Monday - 08-17-20
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
Dumbbell Press – 5 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 15
130lbs x 15
130lbs x 15
-
08-19-2020, 05:19 AM #803Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 3 / Week 3
Wednesday 08-19-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 175lbs x 3
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
35lb X 10
35lb X 10
35lb X 10
35lb X 10
35lb X 10
Bent over Dumbbell Rows = 4 X 11 ( slow controlled movement )
40lbs x 11
40lbs x 11
40lbs x 11
40lbs x 11
Barbell curls = 3 sets x 12
40lbs x 12
40lbs x 12
40lbs x 12
-
08-21-2020, 05:04 AM #804Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 3 / Week 3
Friday 08-21-20
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 115lbs x 7
75% = 115lbs x 7
75% = 115lbs x 7
75% = 115lbs x 7
75% = 115lbs x 7
Dumbbell Bench Press – 5 sets of 12 reps
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
Push Ups = 4 x 12
BW x 12
BW x 12
BW x 12
BW x 12
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
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08-24-2020, 05:05 AM #805Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 3
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 3 / Week 4
Monday - 08-24-20
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
100lbs x 3
Dumbbell Press – 5 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 15
130lbs x 15
130lbs x 15
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08-26-2020, 05:47 AM #806Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Screwed up my knee somehow over the weekend, need to take it super easy on leg days
Ogus 7/5/3 Program
Month 3 / Week 4
Wednesday 08-26-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
Main lift = 5 X 50%
105lbs x 5
105lbs x 5
105lbs x 5
105lbs x 5
105lbs x 5
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
35lb X 10
35lb X 10
35lb X 10
35lb X 10
35lb X 10
Bent over Dumbbell Rows = 4 X 11 ( slow controlled movement )
40lbs x 11
40lbs x 11
40lbs x 11
40lbs x 11
Barbell curls = 3 sets x 12
40lbs x 12
40lbs x 12
40lbs x 12
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08-28-2020, 05:00 AM #807Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 3 / Week 4
Friday 08-28-20
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
Dumbbell Bench Press – 5 sets of 12 reps
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
Push Ups = 4 x 12
BW x 12
BW x 12
BW x 12
BW x 12
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x
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08-31-2020, 04:45 AM #808Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 3
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 3 / Week 5
DELOAD
Monday - 08-31-20
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 45lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 5 X 5 @ 60%
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
Dumbbell Press – 4 X 11
30lbs x 11
30lbs x 11
30lbs x 11
30lbs x 11
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
130lbs x 15
130lbs x 15
130lbs x 15
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09-02-2020, 04:49 AM #809Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 3 / Week 5
DELOAD
Wednesday 09-02-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 85lbs x 5
50% = 105lbs x 5
60% = 125lbs x 3
Main lift = 5 X 60%
125lbs x 5
125lbs x 5
125lbs x 5
125lbs x 5
125lbs x 5
Meadow Row – 4 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
35lb X 10
35lb X 10
35lb X 10
35lb X 10
Bent over Dumbbell Rows = 4 X 11 ( slow controlled movement )
40lbs x 11
40lbs x 11
40lbs x 11
40lbs x 11
Barbell curls = 3 sets x 12
40lbs x 12
40lbs x 12
40lbs x 12
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09-04-2020, 05:08 AM #810Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 3 / Week 5
DELOAD
Friday 09-04-20
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 75lbs x 5
60% = 90lbs x 3
Main lift = 5 X 5 @ 60%
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
60% = 90lbs x 5
Dumbbell Bench Press – 4 sets of 12 reps
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
35lb Dumbbells x 12
Push Ups = 4 x 12
BW x 12
BW x 12
BW x 12
BW x 12
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x
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