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  1. #781
    Registered User Darthdingo's Avatar
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    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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  2. #782
    Registered User Darthdingo's Avatar
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    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 15
    Last edited by Darthdingo; 07-01-2020 at 05:12 AM.
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  3. #783
    Registered User Darthdingo's Avatar
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    Age: 46
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    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 12
    Last edited by Darthdingo; 07-03-2020 at 07:56 AM.
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  4. #784
    Registered User Darthdingo's Avatar
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    Age: 46
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    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
    Reply With Quote

  5. #785
    Registered User Darthdingo's Avatar
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    Age: 46
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    Rep Power: 174
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    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
    Reply With Quote

  6. #786
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 860
    Rep Power: 174
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    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 12
    Last edited by Darthdingo; 07-08-2020 at 06:24 AM.
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  7. #787
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 860
    Rep Power: 174
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    Darthdingo is offline
    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
    Reply With Quote

  8. #788
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 860
    Rep Power: 174
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    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
    Reply With Quote

  9. #789
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 860
    Rep Power: 174
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    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
    Reply With Quote

  10. #790
    Registered User Darthdingo's Avatar
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    Age: 46
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    Rep Power: 174
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    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
    Reply With Quote

  11. #791
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 860
    Rep Power: 174
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    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
    Reply With Quote

  12. #792
    Registered User Darthdingo's Avatar
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    Age: 46
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    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
    Reply With Quote

  13. #793
    Registered User Darthdingo's Avatar
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    Age: 46
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    Rep Power: 174
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    Darthdingo is offline
    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
    Reply With Quote

  14. #794
    Registered User Darthdingo's Avatar
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    Age: 46
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    Rep Power: 174
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    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
    Reply With Quote

  15. #795
    Registered User Darthdingo's Avatar
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    Age: 46
    Posts: 860
    Rep Power: 174
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    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
    Reply With Quote

  16. #796
    Registered User Darthdingo's Avatar
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    Age: 46
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    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
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  17. #797
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    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
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