Phase 5
DAY 2 / Week 2
Wednesday 081716
Squats = 1RM = 315lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift
70% = 200lbs x 5
80% = 225lbs x 5
90% = 255lbs x 5+
First set Last 70% = 200lbs x 5
Leg Curls = 5 x 10
90lbs ea x 10
90lbs ea x 10
90lbs ea x 10
90lbs ea x 10
90lbs ea x 10
Lying Leg Curls = 3 x 10
45lbs x 10
45lbs x 10
45lbs x 10
Pushups = 5 x 10 / Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
7 Pushups / 7 Pullups

Thread: 12Week Shortcut To Size

08172016, 05:54 AM #151
Last edited by Darthdingo; 08172016 at 06:37 AM.

08192016, 05:45 AM #152
Phase 5
DAY 3 / Week 2
Friday 081916
Bench Press = 1RM = 195lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift
70% = 125lbs x 5
80% = 140lbs x 5
90% = 160lbs x 5
First set Last 70% = 125lbs x 5
Dumbbell Bench Press = 5 x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10 *
Dumbbell Row = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Tricep Pushdowns = 3 x 10
90lbs x 10
90lbs x 10
90lbs x 10Last edited by Darthdingo; 08192016 at 06:30 AM.

08212016, 08:07 AM #153
Phase 5
DAY 1 / Week 3
Monday 082216
OH Press = 1RM = 140lbs
WARMUP = Bar x 5
WARMUP 40% = 50lbs x 5
WARMUP 50% = 65lbs x 5
WARMUP 60% = 75lbs x 3
2 minute break
[B] Working set = 75% @ 95lbs x 5 [B]
[B] Working set = 85% @ 110lbs x 3 [B]
[B] Working set = 95% @ 120lbs x 1+ ( did 5 ) [B]
+ First set Last = @ 75% = 95lbs x 5
OH Press = 5 x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
OneArm Barbell Trow = 4 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Upright Barbell Rows = 3 x 12
40lbs x 12
40lbs x 12
40lbs x 12Last edited by Darthdingo; 08222016 at 06:19 AM.

08242016, 05:45 AM #154
Phase 5
DAY 2 / Week 3
Wednesday 082417
Squats = 1RM = 315lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift
75% = 210lbs x 5
85% = 240lbs x 3
95% = 270lbs x 1+
First set Last 75% = 220lbs x 5
Leg Curls = 5 x 10
90lbs ea x 10
90lbs ea x 10
90lbs ea x 10
90lbs ea x 10
90lbs ea x 10
Lying Leg Curls = 3 x 10
45lbs x 10
45lbs x 10
45lbs x 10
Pushups = 5 x 10 / Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
7 Pushups / 7 PullupsLast edited by Darthdingo; 08242016 at 06:23 AM.

08252016, 08:10 PM #155
Phase 5
DAY 3 / Week 3
Friday 082616
Bench Press = 1RM = 195lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift
75% = 130lbs x 5
85% = 150lbs x 3
95% = 165lbs x 1 ( did 2 )
First set Last 75% = 130lbs x 5
Dumbbell Bench Press = 5 x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10 *
Dumbbell Row = 4 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Tricep Pushdowns = 3 x 10
90lbs x 10
90lbs x 10
90lbs x 10Last edited by Darthdingo; 08262016 at 06:18 AM.

08282016, 08:58 PM #156
Going to change it up a bit, try the Ogus 7/5/3, which is very similar to 5/3/1, just different;
http://plantnplantnplantn.blogspot.c.../ogus753.html
https://www.reddit.com/r/Fitness/com...s_753_program/

08282016, 09:16 PM #157
Ogus 7/5/3 Program
Month 1 / Week 1
Monday 082916
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
WARMUP 40% = 50lbs x 5
WARMUP 50% = 65lbs x 5
WARMUP 60% = 80lbs x 3
5 SETS OF 7 @ 75%
[B] Working set = 75% @ 90lbs x 7 [B]
[B] Working set = 75% @ 90lbs x 7 [B]
[B] Working set = 75% @ 90lbs x 7 [B]
[B] Working set = 75% @ 90lbs x 7 [B]
[B] Working set = 75% @ 90lbs x 7 [B]
Flat DB Bench Press: 3 Sets of 68
50lbs ea x 8
50lbs ea x 8
50lbs ea x 8
CloseGrip Lat Pulldowns: 3 Sets of 68
70lbs x 8
70lbs x 8
70lbs x 8
Tricep Pulldowns: 3 Sets of 8 to 10
80lbs x 8
80lbs x 8
80lbs x 8
Biceps Dumbbell Curls: 3 Sets of 8 to 10
30lbs x 8
30lbs x 8
30lbs x 8Last edited by Darthdingo; 08292016 at 06:36 AM.

08302016, 08:13 PM #158
Ogus 7/5/3 Program
Month 1 / Week 1
Wednesday 083116
Squats = 1RM = 300lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift = 10 sets of 3 reps @ 85%
85% = 230lbs x 3
85% = 230lbs x 3
85% = 230lbs x 3
85% = 230lbs x 3
85% = 230lbs x 3
85% = 230lbs x 3
85% = 230lbs x 3
85% = 230lbs x 3
85% = 230lbs x 3
85% = 230lbs x 3
StiffLeg Deadlift: 3 Sets of 8 to 10
50lbs x 10
50lbs x 10
50lbs x 10
Lying Leg Curls = 3 x 10
45lbs x 10
45lbs x 10
45lbs x 10
Pushups = 5 x 10 / Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
7 Pushups / 7 Pullups
7 Pushups / 7 Pullups

09012016, 07:56 PM #159
Ogus 7/5/3 Program
Month 1 / Week 1
Friday 090216
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs 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
Incline Bench Press: 3 Sets of 6 to 8
40lbs x 8
40lbs x 8
40lbs x 8
Seal Rows 3 Sets of 68
20lbs x 8
20lbs x 8
20lbs x 8
Tricep Pushdowns = 3 x 10
80lbs x 10
80lbs x 10
80lbs x 10
Biceps Curls: 3 Sets of 8 to 10 ( slow controlled )
50lbs x 8
50lbs x 8
50lbs x 8
Lateral Raises: 3 Sets of 8 to 10
12lbs x 10
12lbs x 10
12lbs x 10

09042016, 07:50 AM #160
Ogus 7/5/3 Program
Month 1 / Week 2
Monday 090416
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
WARMUP 40% = 50lbs x 5
WARMUP 50% = 65lbs x 5
WARMUP 60% = 80lbs x 3
4 sets of 9 reps @ 70%
[B] Working set = 70% @ 80lbs x 9 [B]
[B] Working set = 70% @ 80lbs x 9 [B]
[B] Working set = 70% @ 80lbs x 9 [B]
[B] Working set = 70% @ 80lbs x 9 [B]
Flat DB Bench Press: 3 Sets of 68
50lbs ea x 8
50lbs ea x 8
50lbs ea x 8
CloseGrip Lat Pulldowns: 3 Sets of 68
90lbs x 8
90lbs x 8
90lbs x 8
Tricep Pulldowns: 3 Sets of 8 to 10
80lbs x 8
80lbs x 8
80lbs x 8
Biceps Dumbbell Curls: 3 Sets of 8 to 10
30lbs x 8
30lbs x 8
30lbs x 8

09072016, 05:46 AM #161
Ogus 7/5/3 Program
Month 1 / Week 2
Wednesday 090716
Squats = 1RM = 300lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift = 7 sets of 5 reps @ 80%
80% = 215lbs x 5
80% = 215lbs x 5
80% = 215lbs x 5
80% = 215lbs x 5
80% = 215lbs x 5
80% = 215lbs x 5
80% = 215lbs x 5
StiffLeg Deadlift: 3 Sets of 8 to 10
50lbs x 10
50lbs x 10
50lbs x 10
Pushups = 5 x 10 / Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
7 Pushups / 7 Pullups
7 Pushups / 7 Pullups

09092016, 05:45 AM #162
Ogus 7/5/3 Program
Month 1 / Week 2
Friday 090916
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
85% = 140lbs x 3
Incline Bench Press: 3 Sets of 6 to 8
40lbs x 8
40lbs x 8
40lbs x 8
Seal Rows 3 Sets of 68
20lbs x 8
20lbs x 8
20lbs x 8
Tricep Pushdowns = 3 x 10
80lbs x 10
80lbs x 10
80lbs x 10
Biceps Curls: 3 Sets of 8 to 10 ( slow controlled )
50lbs x 8
50lbs x 8
50lbs x 8
Lateral Raises: 3 Sets of 8 to 10
12lbs x 10
12lbs x 10
12lbs x 10

09122016, 05:31 AM #163
Ogus 7/5/3 Program
Month 1 / Week 3
Monday 091216
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
WARMUP 40% = 50lbs x 5
WARMUP 50% = 65lbs x 5
WARMUP 60% = 80lbs x 3
7 sets of 5 reps @ 80%
[B] Working set = 80% @ 95lbs x 9 [B]
[B] Working set = 80% @ 95lbs x 9 [B]
[B] Working set = 80% @ 95lbs x 9 [B]
[B] Working set = 80% @ 95lbs x 9 [B]
[B] Working set = 80% @ 95lbs x 9 [B]
[B] Working set = 80% @ 95lbs x 9 [B]
[B] Working set = 80% @ 95lbs x 9 [B]
Flat DB Bench Press: 3 Sets of 68
50lbs ea x 8
50lbs ea x 8
50lbs ea x 8
CloseGrip Lat Pulldowns: 3 Sets of 68
90lbs x 8
90lbs x 8
90lbs x 8
Tricep Pulldowns: 3 Sets of 8 to 10
80lbs x 8
80lbs x 8
80lbs x 8
Biceps Dumbbell Curls: 3 Sets of 8 to 10
30lbs x 8
30lbs x 8
30lbs x 8

09142016, 05:46 AM #164
Ogus 7/5/3 Program
Month 1 / Week 3
Wednesday 091416
Squats = 1RM = 300lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift = 4 sets of 9 reps @ 70%
70% = 190lbs x 9
70% = 190lbs x 9
70% = 190lbs x 9
70% = 190lbs x 9
StiffLeg Deadlift: 3 Sets of 8 to 10
50lbs x 10
50lbs x 10
50lbs x 10
Pushups = 5 x 10 / Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
7 Pushups / 7 Pullups
7 Pushups / 7 Pullups

09162016, 05:31 AM #165
Ogus 7/5/3 Program
Month 1 / Week 2
Friday 091616
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs 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
Incline Bench Press: 3 Sets of 6 to 8
40lbs x 8
40lbs x 8
40lbs x 8
Seal Rows 3 Sets of 68
20lbs x 8
20lbs x 8
20lbs x 8
Tricep Pushdowns = 3 x 10
80lbs x 10
80lbs x 10
80lbs x 10
Biceps Curls: 3 Sets of 8 to 10 ( slow controlled )
50lbs x 8
50lbs x 8
50lbs x 8
Lateral Raises: 3 Sets of 8 to 10
12lbs x 10
12lbs x 10
12lbs x 10

09182016, 10:38 AM #166
Ogus 7/5/3 Program
Month 1 / Week 4
Monday 091816
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
WARMUP 40% = 50lbs x 5
WARMUP 50% = 65lbs x 5
WARMUP 60% = 80lbs x 3
10 sets of 3 reps @ 85%
[B] Working set = 85% @ 100lbs x 3 [B]
[B] Working set = 85% @ 100lbs x 3 [B]
[B] Working set = 85% @ 100lbs x 3 [B]
[B] Working set = 85% @ 100lbs x 3 [B]
[B] Working set = 85% @ 100lbs x 3 [B]
[B] Working set = 85% @ 100lbs x 3 [B]
[B] Working set = 85% @ 100lbs x 3 [B]
[B] Working set = 85% @ 100lbs x 3 [B]
[B] Working set = 85% @ 100lbs x 3 [B]
[B] Working set = 85% @ 100lbs x 3 [B]
Flat DB Bench Press: 3 Sets of 68
50lbs ea x 8
50lbs ea x 8
50lbs ea x 8
CloseGrip Lat Pulldowns: 3 Sets of 68
90lbs x 8
90lbs x 8
90lbs x 8
Tricep Pulldowns: 3 Sets of 8 to 10
80lbs x 8
80lbs x 8
80lbs x 8
Biceps Dumbbell Curls: 3 Sets of 8 to 10
30lbs x 8
30lbs x 8
30lbs x 8

09212016, 05:32 AM #167
Ogus 7/5/3 Program
Month 1 / Week 4
Wednesday 092116
Squats = 1RM = 300lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift = 5 sets of 7 reps @ 75%
75% = 200lbs x 7
75% = 200lbs x 7
75% = 200lbs x 7
75% = 200lbs x 7
75% = 200lbs x 7
StiffLeg Deadlift: 3 Sets of 8 to 10
50lbs x 10
50lbs x 10
50lbs x 10
Pushups = 5 x 10 / Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
6 Pushups / 6 Pullups
7 Pushups / 7 Pullups
7 Pushups / 7 Pullups

09232016, 05:47 AM #168
Ogus 7/5/3 Program
Month 1 / Week 4
Friday 092316
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 115lbs x 9
70% = 115lbs x 9
70% = 115lbs x 9
70% = 115lbs x 9
Incline Bench Press: 3 Sets of 6 to 8
40lbs x 8
40lbs x 8
40lbs x 8
Seal Rows 3 Sets of 68
20lbs x 8
20lbs x 8
20lbs x 8
Tricep Pushdowns = 3 x 10
80lbs x 10
80lbs x 10
80lbs x 10
Biceps Curls: 3 Sets of 8 to 10 ( slow controlled )
50lbs x 8
50lbs x 8
50lbs x 8
Lateral Raises: 3 Sets of 8 to 10
12lbs x 10
12lbs x 10
12lbs x 10

09262016, 05:19 AM #169
Ogus 7/5/3 Program
Month 1 / Week 4
Monday 091816
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
WARMUP 40% = 50lbs x 5
WARMUP 50% = 65lbs x 5
WARMUP 60% = 80lbs x 3
4 sets of 8 reps @ 60%
[B] Working set = 60% @ 70lbs x 8 [B]
[B] Working set = 60% @ 70lbs x 8 [B]
[B] Working set = 60% @ 70lbs x 8 [B]
[B] Working set = 60% @ 70lbs x 8 [B]
Flat DB Bench Press: 3 Sets of 68
50lbs ea x 8
50lbs ea x 8
50lbs ea x 8
CloseGrip Lat Pulldowns: 3 Sets of 68
90lbs x 8
90lbs x 8
90lbs x 8
Tricep Pulldowns: 3 Sets of 8 to 10
80lbs x 8
80lbs x 8
80lbs x 8
Biceps Dumbbell Curls: 3 Sets of 8 to 10
30lbs x 8
30lbs x 8
30lbs x 8

09282016, 05:46 AM #170
Ogus 7/5/3 Program
Month 1 / Week 5
Wednesday 092816
Squats = 1RM = 300lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift = 4 sets of 8 reps @ 60%
60% = 160lbs x 8
60% = 160lbs x 8
60% = 160lbs x 8
60% = 160lbs x 8
StiffLeg Deadlift: 3 Sets of 8 to 10
50lbs x 10
50lbs x 10
50lbs x 10
Pushups = 5 x 10 / Pullups
10 Pushups / 6 Pullups
10 Pushups / 6 Pullups
10 Pushups / 6 Pullups
10 Pushups / 7 Pullups
10 Pushups / 7 Pullups

09302016, 05:44 AM #171
Ogus 7/5/3 Program
Month 1 / Week 5
Friday 093016
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift = 4 sets of 8 reps @ 60%
60% = 100lbs x 8
60% = 100lbs x 8
60% = 100lbs x 8
60% = 100lbs x 8
Incline Bench Press: 3 Sets of 6 to 8
40lbs x 8
40lbs x 8
40lbs x 8
Seal Rows 3 Sets of 68
20lbs x 8
20lbs x 8
20lbs x 8
Tricep Pushdowns = 3 x 10
80lbs x 10
80lbs x 10
80lbs x 10
Biceps Curls: 3 Sets of 8 to 10 ( slow controlled )
50lbs x 8
50lbs x 8
50lbs x 8
Lateral Raises: 3 Sets of 8 to 10
12lbs x 10
12lbs x 10
12lbs x 10

10032016, 05:36 AM #172

10032016, 05:39 AM #173
Ogus 7/5/3 Program
Month 2 / Week 1
Monday 100316
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
WARMUP 40% = 50lbs x 5
WARMUP 50% = 65lbs x 5
WARMUP 60% = 80lbs x 3
5 sets of 7 reps @ 75%
[B] Working set = 75% @ 95lbs x 7 [B]
[B] Working set = 75% @ 95lbs x 7 [B]
[B] Working set = 75% @ 95lbs x 7 [B]
[B] Working set = 75% @ 95lbs x 7 [B]
[B] Working set = 75% @ 95lbs x 7 [B]
Flat DB Bench Press: 3 Sets of 68
50lbs ea x 8
50lbs ea x 8
50lbs ea x 8
CloseGrip Lat Pulldowns: 3 Sets of 68
100lbs x 8
100lbs x 8
100lbs x 8
Tricep Pulldowns: 3 Sets of 8 to 10
85lbs x 8
85lbs x 8
85lbs x 8
Biceps Dumbbell Curls: 3 Sets of 8 to 10
35lbs x 8
35lbs x 8
35lbs x 8Last edited by Darthdingo; 10032016 at 06:19 AM.

10052016, 05:36 AM #174
Ogus 7/5/3 Program
Month 2 / Week 1
Wednesday 100516
Squats = 1RM = 310lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift = 10 sets of 3 reps @ 85%
85% = 235lbs x 3
85% = 235lbs x 3
85% = 235lbs x 3
85% = 235lbs x 3
85% = 235lbs x 3
85% = 235lbs x 3
85% = 235lbs x 3
85% = 235lbs x 3
85% = 235lbs x 3
85% = 235lbs x 3
StiffLeg Deadlift: 3 Sets of 8 to 10
70lbs x 10
70lbs x 10
70lbs x 10
Pushups = 5 x 10 / Pullups
10 Pushups / 6 Pullups
10 Pushups / 6 Pullups
10 Pushups / 7 Pullups
10 Pushups / 7 Pullups
10 Pushups / 7 Pullups

10062016, 08:00 PM #175
Ogus 7/5/3 Program
Month 2 / Week 1
Friday 093016
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
80% = 135lbs x 5
Incline Bench Press: 3 Sets of 6 to 8
40lbs x 8
40lbs x 8
40lbs x 8
Seal Rows 3 Sets of 68
35lbs x 8
35lbs x 8
35lbs x 8
Tricep Pushdowns = 3 x 10
85lbs x 10
85lbs x 10
85lbs x 10
Biceps Curls: 3 Sets of 8 to 10 ( slow controlled )
55lbs x 8
55lbs x 8
55lbs x 8
Lateral Raises: 3 Sets of 8 to 10
15lbs x 10
15lbs x 10
15lbs x 10

10092016, 07:25 AM #176
Ogus 7/5/3 Program
Month 2 / Week 2
Monday 101016
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
WARMUP 40% = 50lbs x 5
WARMUP 50% = 65lbs x 5
WARMUP 60% = 80lbs x 3
4 sets of 9 reps @ 70%
[B] Working set = 70% @ 85lbs x 9 [B]
[B] Working set = 70% @ 85lbs x 9 [B]
[B] Working set = 70% @ 85lbs x 9 [B]
[B] Working set = 70% @ 85lbs x 9 [B]
Flat DB Bench Press: 3 Sets of 68
50lbs ea x 8
50lbs ea x 8
50lbs ea x 8
CloseGrip Lat Pulldowns: 3 Sets of 68
100lbs x 8
100lbs x 8
100lbs x 8
Tricep Pulldowns: 3 Sets of 8 to 10
85lbs x 8
85lbs x 8
85lbs x 8
Biceps Dumbbell Curls: 3 Sets of 8 to 10
35lbs x 8
35lbs x 8
35lbs x 8

10112016, 08:29 PM #177
Ogus 7/5/3 Program
Month 2 / Week 2
Wednesday 100516
Squats = 1RM = 310lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift = 7 sets of 5 reps @ 80%
80% = 225lbs x 5
80% = 225lbs x 5
80% = 225lbs x 5
80% = 225lbs x 5
80% = 225lbs x 5
80% = 225lbs x 5
80% = 225lbs x 5
StiffLeg Deadlift: 3 Sets of 8 to 10
70lbs x 10
70lbs x 10
70lbs x 10
Pushups = 5 x 10 / Pullups
10 Pushups / 6 Pullups
10 Pushups / 6 Pullups
10 Pushups / 7 Pullups
10 Pushups / 7 Pullups
10 Pushups / 7 Pullups

10152016, 11:55 AM #178
Ogus 7/5/3 Program
Month 2 / Week 2
Friday 101516
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
85% = 145lbs x 3
Incline Bench Press: 3 Sets of 6 to 8
40lbs x 8
40lbs x 8
40lbs x 8
Seal Rows 3 Sets of 68
35lbs x 8
35lbs x 8
35lbs x 8
Tricep Pushdowns = 3 x 10
85lbs x 10
85lbs x 10
85lbs x 10
Biceps Curls: 3 Sets of 8 to 10 ( slow controlled )
55lbs x 8
55lbs x 8
55lbs x 8
Lateral Raises: 3 Sets of 8 to 10
15lbs x 10
15lbs x 10
15lbs x 10

10162016, 08:40 AM #179
Ogus 7/5/3 Program
Month 2 / Week 3
Monday 101716
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
WARMUP 40% = 50lbs x 5
WARMUP 50% = 65lbs x 5
WARMUP 60% = 80lbs x 3
Main Lift = 7 sets of 5 reps @ 80%
[B] Working set = 80% @ 100lbs x 5 [B]
[B] Working set = 80% @ 100lbs x 5 [B]
[B] Working set = 80% @ 100lbs x 5 [B]
[B] Working set = 80% @ 100lbs x 5 [B]
[B] Working set = 80% @ 100lbs x 5 [B]
[B] Working set = 80% @ 100lbs x 5 [B]
[B] Working set = 80% @ 100lbs x 5 [B]
Flat DB Bench Press: 3 Sets of 68
50lbs ea x 8
50lbs ea x 8
50lbs ea x 8
CloseGrip Lat Pulldowns: 3 Sets of 68
100lbs x 8
100lbs x 8
100lbs x 8
Tricep Pulldowns: 3 Sets of 8 to 10
85lbs x 8
85lbs x 8
85lbs x 8
Biceps Dumbbell Curls: 3 Sets of 8 to 10
35lbs x 8
35lbs x 8

10192016, 05:49 AM #180
Ogus 7/5/3 Program
Month 2 / Week 3
Wednesday 101916
Squats = 1RM = 310lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift = 4 sets of 9 reps @ 70%
70% = 200lbs x 9
70% = 200lbs x 9
70% = 200lbs x 9
70% = 200lbs x 9
StiffLeg Deadlift: 3 Sets of 8 to 10
70lbs x 10
70lbs x 10
70lbs x 10
Pushups = 5 x 10 / Pullups
10 Pushups / 6 Pullups
10 Pushups / 6 Pullups
10 Pushups / 7 Pullups
10 Pushups / 7 Pullups
10 Pushups / 7 Pullups
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