Reply
Page 28 of 28 FirstFirst ... 18 26 27 28
Results 811 to 831 of 831
  1. #811
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ok Month 4 folks
    Reply With Quote

  2. #812
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    MONTH 4

    The Smolov Jr. Program AKA 7/5/3

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

    Month 4 / Week 1

    Monday - 09-07-20

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs 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 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
    10lbs x 12
    10lbs x 12
    10lbs x 12
    Last edited by Darthdingo; 09-07-2020 at 09:29 AM.
    Reply With Quote

  3. #813
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 1

    Wednesday 09-09-20

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    Main lift
    65% x 5 = 135lbs
    75% x 5 = 155lbs
    85% x 5+ = 175lbs


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12


    Barbell curls = 3 sets x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
    Reply With Quote

  4. #814
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 1

    Friday 09-11-20

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95lbs 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 8 reps
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8

    Push Ups = 4 x 13
    BW x 13
    BW x 13
    BW x 13
    BW x 13

    Dumbbell tricep behind neck
    30lbs x 15
    30lbs x 15
    30lbs x 15
    Reply With Quote

  5. #815
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    MONTH 4

    The Smolov Jr. Program AKA 7/5/3

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

    Month 4 / Week 2

    Monday - 09-14-20

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 3
    MAIN LIFT = 4 sets of 9 reps @ 70%
    85lbs x 9
    85lbs x 9
    85lbs x 9
    85lbs x 9


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

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
    10lbs x 12
    10lbs x 12
    10lbs x 12
    Reply With Quote

  6. #816
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 2

    Wednesday 09-16-20

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    Main lift
    70% x 3 = 145lbs
    80% x 3 = 165lbs
    90% x 3+ = 185lbs


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12


    Barbell curls = 3 sets x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
    Reply With Quote

  7. #817
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 2

    Friday 09-18-20

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95lbs x 3
    Main lift = 10 sets of 3 reps @ 85%
    85% = 135lbs x 3
    85% = 135lbs x 3
    85% = 135lbs x 3
    85% = 135lbs x 3
    85% = 135lbs x 3
    85% = 135lbs x 3
    85% = 135lbs x 3
    85% = 135lbs x 3
    85% = 135lbs x 3
    85% = 135lbs x 3

    Dumbbell Bench Press – 5 sets of 8 reps
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8

    Push Ups = 4 x 13
    BW x 13
    BW x 13
    BW x 13
    BW x 13

    Dumbbell tricep behind neck
    30lbs x 15
    30lbs x 15
    30lbs x 15
    Reply With Quote

  8. #818
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    MONTH 4

    The Smolov Jr. Program AKA 7/5/3

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

    Month 4 / Week 3

    Monday - 09-21-20

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 3
    MAIN LIFT = 7 sets of 5 reps @ 80%
    100lbs x 5
    100lbs x 5
    100lbs x 5
    100lbs x 5
    100lbs x 5
    100lbs x 5
    100lbs x 5

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

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
    10lbs x 12
    10lbs x 12
    10lbs x 12
    Reply With Quote

  9. #819
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 3

    Wednesday 09-23-20

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    Main lift
    75% x 5 = 155lbs
    85% x 3 = 165lbs
    95% x 1 = 195lbs


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12


    Barbell curls = 3 sets x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
    Reply With Quote

  10. #820
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 3

    Friday 09-25-20

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95lbs x 3
    Main lift = 5 sets of 7 reps @ 75%
    75% = 120lbs x 7
    75% = 120lbs x 7
    75% = 120lbs x 7
    75% = 120lbs x 7
    75% = 120lbs x 7


    Dumbbell Bench Press – 5 sets of 8 reps
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8

    Push Ups = 4 x 13
    BW x 13
    BW x 13
    BW x 13
    BW x 13

    Dumbbell tricep behind neck
    30lbs x 15
    30lbs x 15
    30lbs x 15
    Reply With Quote

  11. #821
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    MONTH 4

    The Smolov Jr. Program AKA 7/5/3

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

    Month 4 / Week 4

    Monday - 09-28-20

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 3
    MAIN LIFT = 10 sets of 3 reps @ 85%
    105lbs x 3
    105lbs x 3
    105lbs x 3
    105lbs x 3
    105lbs x 3
    105lbs x 3
    105lbs x 3
    105lbs x 3
    105lbs x 3
    105lbs x 3

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

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
    10lbs x 12
    10lbs x 12
    10lbs x 12
    Reply With Quote

  12. #822
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 4

    Wednesday 09-30-20

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    Main lift = 5 X 5 @ 60%
    60% x 5 = 130lbs
    60% x 5 = 130lbs
    60% x 5 = 130lbs
    60% x 5 = 130lbs
    60% x 5 = 130lbs


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12


    Barbell curls = 3 sets x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
    Reply With Quote

  13. #823
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 4

    Friday 10-02-20

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95lbs 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 8 reps
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8

    Push Ups = 4 x 13
    BW x 13
    BW x 13
    BW x 13
    BW x 13

    Dumbbell tricep behind neck
    30lbs x 15
    30lbs x 15
    30lbs x 15
    Reply With Quote

  14. #824
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    MONTH 4

    The Smolov Jr. Program AKA 7/5/3

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

    Month 4 / Week 5

    DELOAD

    Monday - 10-05-20

    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%
    75lbs x 5
    75lbs x 5
    75lbs x 5
    75lbs x 5
    75lbs x 5


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


    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
    10lbs x 12
    10lbs x 12
    10lbs x 12
    Reply With Quote

  15. #825
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 5

    DELOAD

    Wednesday 10-07-20

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    Main lift = 5 X 5 @ 60%
    60% x 5 = 130lbs
    60% x 5 = 130lbs
    60% x 5 = 130lbs
    60% x 5 = 130lbs
    60% x 5 = 130lbs


    Meadow Row – 4 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10


    Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12


    Barbell curls = 3 sets x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
    Reply With Quote

  16. #826
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 5

    DELOAD

    Friday 10-09-20

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 95lbs x 3
    Main lift = 5 X 5 @ 60%
    60% = 95lbs x 5
    60% = 95lbs x 5
    60% = 95lbs x 5
    60% = 95lbs x 5
    60% = 95lbs x 5

    Dumbbell Bench Press – 4 sets of 8 reps
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8
    40lb Dumbbells x 8


    Push Ups = 4 x 13
    BW x 13
    BW x 13
    BW x 13
    BW x 13

    Dumbbell tricep behind neck
    30lbs x 15
    30lbs x 15
    30lbs x 15
    Reply With Quote

  17. #827
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Month 5 now
    Reply With Quote

  18. #828
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    MONTH 5

    The Smolov Jr. Program AKA 7/5/3

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

    Month 5 / Week 1

    Monday - 10-12-20

    OH Press = 1RM = 140lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 75lbs x 3
    MAIN LIFT = 5 sets of 7 reps @ 75%
    95lbs x 7
    95lbs x 7
    95lbs x 7
    95lbs x 7
    95lbs x 7

    Dumbbell Press – 5 X 13
    30lbs x 13
    30lbs x 13
    30lbs x 13
    30lbs x 13
    30lbs x 13

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    Side lateral dumbbell - 3 X 12
    12lbs x 12
    12lbs x 12
    12lbs x 12
    Reply With Quote

  19. #829
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 5 / Week 1

    Wednesday 10-14-20

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    Main lift
    65% x 5 = 140lbs
    75% x 5 = 160lbs
    85% x 5 = 185lbs


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    45lb X 10
    45lb X 10
    45lb X 10
    45lb X 10
    45lb X 10

    Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
    40lbs x 13
    40lbs x 13
    40lbs x 13
    40lbs x 13


    Barbell curls = 3 sets x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    Reply With Quote

  20. #830
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 5 / Week 1

    Friday 10-16-20

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100lbs x 3
    Main lift = 7 sets of 5 reps @ 80%
    80% = 130lbs x 5
    80% = 130lbs x 5
    80% = 130lbs x 5
    80% = 130lbs x 5
    80% = 130lbs x 5
    80% = 130lbs x 5
    80% = 130lbs x 5

    Dumbbell Bench Press – 5 sets of 9 reps
    40lb Dumbbells x 9
    40lb Dumbbells x 9
    40lb Dumbbells x 9
    40lb Dumbbells x 9
    40lb Dumbbells x 9

    Push Ups = 4 x 14
    BW x 14
    BW x 14
    BW x 14
    BW x 14

    Dumbbell tricep behind neck
    30lbs x 15
    30lbs x 15
    30lbs x 15
    Reply With Quote

  21. #831
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 894
    Rep Power: 313
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    MONTH 5

    The Smolov Jr. Program AKA 7/5/3

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

    Month 5 / Week 2

    Monday - 10-19-20

    OH Press = 1RM = 140lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 75lbs x 3
    MAIN LIFT = 4 sets of 9 reps @ 70%
    90lbs x 9
    90lbs x 9
    90lbs x 9
    90lbs x 9

    Dumbbell Press – 5 X 13
    30lbs x 13
    30lbs x 13
    30lbs x 13
    30lbs x 13
    30lbs x 13

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    Side lateral dumbbell - 3 X 12
    12lbs x 12
    12lbs x 12
    12lbs x 12
    Reply With Quote

Similar Threads

  1. Shortcut to Size or Shred? [Help Pls!]
    By manuelgranda1 in forum Workout Programs
    Replies: 1
    Last Post: 07-13-2015, 06:55 PM
  2. Replies: 3
    Last Post: 01-13-2015, 10:54 PM
  3. Replies: 0
    Last Post: 04-23-2013, 05:02 PM
  4. Shortcut to Size
    By kblb1988 in forum Workout Programs
    Replies: 38
    Last Post: 01-20-2013, 06:44 AM
  5. 12 weeks shortcut to size
    By TheSirRichard in forum Teen Bodybuilding
    Replies: 3
    Last Post: 05-17-2012, 10:06 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts