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  1. #901
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The Smolov Jr. Program AKA 7/5/3

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

    Month 3 / Week 5

    DELOAD

    Monday - 03-29-21

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 45lbs x 5
    50% = 60lbs 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 )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    115lbs x 12
    115lbs x 12
    115lbs x 12
    Reply With Quote

  2. #902
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 3 / Week 5

    DELOAD

    Wednesday 03-31-21

    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


    Barbell Row – 4 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    65lb X 10
    65lb X 10
    65lb X 10
    65lb X 10


    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12

    Barbell curls = 3 sets x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  3. #903
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 3 / Week 5

    DELOAD

    Friday 04-02-21

    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 ( next month = 40lbs x 8 )
    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

    Butterflies
    15lbs x 12
    15lbs x 12
    15lbs x 12
    Reply With Quote

  4. #904
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The Smolov Jr. Program AKA 7/5/3

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

    Month 4 / Week 1

    Monday - 04-04-21

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

    Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    120lbs x 12
    120lbs x 12
    120lbs x 12
    Reply With Quote

  5. #905
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 1

    Wednesday 04-06-21

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 85lbs x 5
    50% = 105lbs x 5
    60% = 125lbs x 3
    Main lift = 5/3/1 Method
    65% = 135lbs x 5
    75% = 155lbs x 5
    85% = 175lbs x 5 + 65% = 135lbs x 5


    Barbell Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    60lb X 12
    60lb X 12
    60lb X 12
    60lb X 12
    60lb X 12

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

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

  6. #906
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 1

    Friday 04-08-21

    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 12 reps ( next month = 40lbs x 8 )
    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

    Butterflies
    15lbs x 12
    15lbs x 12
    15lbs x 12
    Reply With Quote

  7. #907
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The Smolov Jr. Program AKA 7/5/3

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

    Month 4 / Week 2

    Monday - 04-11-21

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

    Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    120lbs x 12
    120lbs x 12
    120lbs x 12
    Reply With Quote

  8. #908
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 2

    Wednesday 04-13-21

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 85lbs x 5
    50% = 105lbs x 5
    60% = 125lbs x 3
    Main lift = 5/3/1 Method
    70% = 145lbs x 3
    80% = 165lbs x 3
    90% = 185lbs x 3 + 70% = 145lbs x 6


    Barbell Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    60lb X 12
    60lb X 12
    60lb X 12
    60lb X 12
    60lb X 12

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

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

  9. #909
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 2

    Friday 04-15-21

    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 12 reps ( next month = 40lbs x 8 )
    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

    Butterflies
    15lbs x 12
    15lbs x 12
    15lbs x 12
    Reply With Quote

  10. #910
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The Smolov Jr. Program AKA 7/5/3

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

    Month 4 / Week 3

    Monday - 04-19-21

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

    Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    120lbs x 12
    120lbs x 12
    120lbs x 12
    Reply With Quote

  11. #911
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 3

    Wednesday 04-21-21

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 85lbs x 5
    50% = 105lbs x 5
    60% = 125lbs x 3
    Main lift = 5/3/1 Method
    75% = 155lbs x 5
    85% = 175lbs x 3
    95% = 195lbs x 1


    Barbell Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    60lb X 12
    60lb X 12
    60lb X 12
    60lb X 12
    60lb X 12

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

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

  12. #912
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 3

    Friday 04-23-21

    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 12 reps ( next month = 40lbs x 8 )
    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

    Butterflies
    15lbs x 12
    15lbs x 12
    15lbs x 12
    Reply With Quote

  13. #913
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    The Smolov Jr. Program AKA 7/5/3

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

    Month 4 / Week 4

    Monday - 04-25-21

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

    Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    120lbs x 12
    120lbs x 12
    120lbs x 12
    Reply With Quote

  14. #914
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 4

    Wednesday 04-27-21

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 85lbs x 5
    50% = 105lbs x 5
    60% = 125lbs x 3
    DELOAD 5 X 5 @ 60%
    60% = 125lbs x 5
    60% = 125lbs x 5
    60% = 125lbs x 5
    60% = 125lbs x 5
    60% = 125lbs x 5


    Barbell Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    60lb X 12
    60lb X 12
    60lb X 12
    60lb X 12
    60lb X 12

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

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

  15. #915
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 4 / Week 4

    Friday 04-29-21

    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 12 reps ( next month = 40lbs x 8 )
    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

    Butterflies
    15lbs x 12
    15lbs x 12
    15lbs x 12
    Reply With Quote

  16. #916
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The Smolov Jr. Program AKA 7/5/3

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

    Month 4 / Week 5

    DELOAD

    Monday - 05-01-21

    OH Press = 1RM = 135bs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 75lbs x 5
    MAIN LIFT = 15 X 5 @ 60%
    60% = 75lbs x 5
    60% = 75lbs x 5
    60% = 75lbs x 5
    60% = 75lbs x 5
    60% = 75lbs x 5 + 40% = 50lbs 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 )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    120lbs x 12
    120lbs x 12
    120lbs x 12
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  17. #917
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    Ogus 7/5/3 Program

    Month 4 / Week 5

    DELOAD

    Monday - 05-03-21

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 85lbs x 5
    50% = 105lbs x 5
    60% = 125lbs x 3
    DELOAD 5 X 5 @ 60%
    60% = 125lbs x 5
    60% = 125lbs x 5
    60% = 125lbs x 5
    60% = 125lbs x 5
    60% = 125lbs x 5


    Barbell Row – 4 sets of 12 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    60lb X 12
    60lb X 12
    60lb X 12
    60lb X 12


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

    Barbell curls = 3 sets x 12
    45lbs x 12
    45lbs x 12
    45lbs x 12
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  18. #918
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    Ogus 7/5/3 Program

    Month 4 / Week 5

    DELOAD

    Friday 05-05-21

    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 12 reps ( next month = 40lbs 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

    Butterflies
    15lbs x 12
    15lbs x 12
    15lbs x 12
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  19. #919
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
    Rep Power: 1116
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    The 5/3/1 Method


    https://www.mensjournal.com/health-fitness/531-method/


    Month 1 / Week 1

    Saturday 05-08-21

    OH Press = 1RM = 120bs
    WARMUP = Bar x 10
    40% = 45lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    65% = 70lbs x 5
    75% = 80lbs x 5
    85% = 90lbs x 5+

    One Arm Dumbbell Press – 5 X 10
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10

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

    Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    130lbs x 12
    130lbs x 12
    130lbs x 12
    Last edited by Darthdingo; 05-10-2021 at 07:03 AM.
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  20. #920
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The 5/3/1 Method


    https://www.mensjournal.com/health-fitness/531-method/


    Month 1 / Week 1

    Monday - 05-10-21

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 75lbs x 5
    50% = 95lbs x 5
    60% = 115lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    65% = 125lbs x 5
    75% = 140lbs x 5
    85% = 160lbs x 5+ 65% = 125lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps;
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Barbell curls = 3 sets x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    Last edited by Darthdingo; 05-10-2021 at 07:02 AM.
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  21. #921
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 1 / Week 1

    Wednesday 05-12-21

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs x 3
    Week 1 = 65% X 5, 75% X 5, 85% X 5+
    65% = 100lbs x 5
    75% = 115lbs x 5
    85% = 130lbs x 5+ 65% = 100lbs x 5

    Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 8 )
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

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

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  22. #922
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The 5/3/1 Method


    https://www.mensjournal.com/health-fitness/531-method/


    Month 1 / Week 2

    Saturday 05-15-21

    OH Press = 1RM = 110bs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 5
    Week 1 = 70% X 3, 80% X 3, 90% X 3+
    70% = 75lbs x 3
    80% = 85lbs x 3
    90% = 100lbs x 3+ 70% = 75lbs x 5

    One Arm Dumbbell Press – 5 X 10
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10

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

    Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    130lbs x 12
    130lbs x 12
    130lbs x 12
    Last edited by Darthdingo; 05-16-2021 at 02:40 PM.
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  23. #923
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    Was sick with Strep Throat for the past week, had to take time off. back it at now
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  24. #924
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The 5/3/1 Method


    https://www.mensjournal.com/health-fitness/531-method/


    Month 1 / Week 2

    Sunday 05-23-21

    OH Press = 1RM = 110bs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 5
    Week 1 = 70% X 3, 80% X 3, 90% X 3+
    70% = 70lbs x 3
    80% = 80lbs x 3
    90% = 90lbs x 3+ 70% = 70lbs x 5

    One Arm Dumbbell Press – 5 X 10
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10

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

    Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    130lbs x 12
    130lbs x 12
    130lbs x 12
    Reply With Quote

  25. #925
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
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    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The 5/3/1 Method


    https://www.mensjournal.com/health-fitness/531-method/


    Month 1 / Week 2

    Tuesday - 05-25-21

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    5/3/1 Method
    70% = 125lbs x 3
    80% = 145lbs x 3
    90% = 160lbs x 3+ 70% = 125lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps;
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

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

  26. #926
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
    Rep Power: 1116
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    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 1 / Week 2

    Thursday 05-27-21

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs x 3
    5/3/1 Method
    70% = 110lbs x 3
    80% = 120lbs x 3
    90% = 140lbs x 3 + 70% = 110lbs x 5

    Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 8 )
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

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

    Dips
    12 reps
    12 reps
    12 reps
    Last edited by Darthdingo; 05-31-2021 at 08:48 AM.
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  27. #927
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The 5/3/1 Method


    https://www.mensjournal.com/health-fitness/531-method/


    Month 1 / Week 3

    Saturday 05-29-21

    OH Press = 1RM = 110bs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 5
    5/3/1
    75% = 75lbs x 5
    85% = 85lbs x 3
    95% = 95lbs x 1+ 75% = 75lbs x 5

    One Arm Dumbbell Press – 5 X 10
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10

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

    Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    130lbs x 12
    130lbs x 12
    130lbs x 12
    Last edited by Darthdingo; 05-31-2021 at 08:48 AM.
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  28. #928
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The 5/3/1 Method


    https://www.mensjournal.com/health-fitness/531-method/


    Month 1 / Week 3

    Monday - 05-31-21

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    5/3/1 Method
    75% = 135lbs x 5
    85% = 155lbs x 3
    95% = 170lbs x 1+ 75% = 135lbs x 5

    One-arm Barbell Row – 5 sets of 10 reps;
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Bent over Barbell Rows = 4 X 10 ( slow controlled movement )
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Barbell curls = 3 sets x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    Last edited by Darthdingo; 06-02-2021 at 05:18 AM.
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  29. #929
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The 5/3/1 Method

    https://www.mensjournal.com/health-fitness/531-method/

    Month 1 / Week 3

    Wednesday 06-02-21

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 75lbs x 5
    60% = 90lbs x 3
    5/3/1 Method
    75% = 115lbs x 5
    85% = 130lbs x 3
    95% = 145lbs x 1+ 75% = 115lbs x 5

    Dumbbell Bench Press – 5 sets of 10 reps ( next month = 40lbs x 8 )
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

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

    Dips
    12 reps
    12 reps
    12 reps
    Reply With Quote

  30. #930
    Registered User Darthdingo's Avatar
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    Age: 50
    Posts: 1,445
    Rep Power: 1116
    Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500) Darthdingo is a jewel in the rough. (+500)
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    The 5/3/1 Method


    https://www.mensjournal.com/health-fitness/531-method/


    Month 1 / Week 4 DELOAD

    Saturday 06-05-21

    OH Press = 1RM = 110bs
    WARMUP = 12lbs Dumbbell X 20
    WARMUP = 25lb free wight X 10
    40% = 40lbs x 5
    50% = 50lbs x 5
    60% = 60lbs x 5 + 40% = 40lbs x 5
    5/3/1


    One Arm Dumbbell Press – 4 X 10 ( up weight Month 2 )
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10


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

    Dumbbell Shrugs - 3 X 15 ( Up wight 5lbs next month )
    130lbs x 12
    130lbs x 12
    130lbs x 12

    Side lateral shoulders w/Dumbbell
    12lbs x 12
    12lbs x 12
    12lbs x 12
    Last edited by Darthdingo; 06-05-2021 at 07:34 AM.
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