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  1. #151
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    Phase 5

    DAY 2 / Week 2

    Wednesday 08-17-16

    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
    Last edited by Darthdingo; 08-17-2016 at 05:37 AM.
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  2. #152
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    Phase 5

    DAY 3 / Week 2

    Friday 08-19-16

    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 10
    Last edited by Darthdingo; 08-19-2016 at 05:30 AM.
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  3. #153
    Registered User Darthdingo's Avatar
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    Phase 5

    DAY 1 / Week 3

    Monday 08-22-16

    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

    One-Arm Barbell T-row = 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 12
    Last edited by Darthdingo; 08-22-2016 at 05:19 AM.
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  4. #154
    Registered User Darthdingo's Avatar
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    Phase 5

    DAY 2 / Week 3

    Wednesday 08-24-17

    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 Pullups
    Last edited by Darthdingo; 08-24-2016 at 05:23 AM.
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  5. #155
    Registered User Darthdingo's Avatar
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    Phase 5

    DAY 3 / Week 3

    Friday 08-26-16

    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 10
    Last edited by Darthdingo; 08-26-2016 at 05:18 AM.
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  6. #156
    Registered User Darthdingo's Avatar
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    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.../ogus-753.html
    https://www.reddit.com/r/Fitness/com...s_753_program/
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  7. #157
    Registered User Darthdingo's Avatar
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    Ogus 7/5/3 Program

    Month 1 / Week 1

    Monday 08-29-16

    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 6-8
    50lbs ea x 8
    50lbs ea x 8
    50lbs ea x 8

    Close-Grip Lat Pulldowns: 3 Sets of 6-8
    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 8
    Last edited by Darthdingo; 08-29-2016 at 05:36 AM.
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  8. #158
    Registered User Darthdingo's Avatar
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    Ogus 7/5/3 Program

    Month 1 / Week 1

    Wednesday 08-31-16

    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

    Stiff-Leg 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
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  9. #159
    Registered User Darthdingo's Avatar
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    Ogus 7/5/3 Program

    Month 1 / Week 1

    Friday 09-02-16

    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 6-8
    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
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  10. #160
    Registered User Darthdingo's Avatar
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    Ogus 7/5/3 Program

    Month 1 / Week 2

    Monday 09-04-16

    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 6-8
    50lbs ea x 8
    50lbs ea x 8
    50lbs ea x 8

    Close-Grip Lat Pulldowns: 3 Sets of 6-8
    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
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  11. #161
    Registered User Darthdingo's Avatar
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    Ogus 7/5/3 Program

    Month 1 / Week 2

    Wednesday 09-07-16

    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

    Stiff-Leg 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
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  12. #162
    Registered User Darthdingo's Avatar
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    Ogus 7/5/3 Program

    Month 1 / Week 2

    Friday 09-09-16

    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 6-8
    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
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  13. #163
    Registered User Darthdingo's Avatar
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    Ogus 7/5/3 Program

    Month 1 / Week 3

    Monday 09-12-16

    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 6-8
    50lbs ea x 8
    50lbs ea x 8
    50lbs ea x 8

    Close-Grip Lat Pulldowns: 3 Sets of 6-8
    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
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  14. #164
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    Ogus 7/5/3 Program

    Month 1 / Week 3

    Wednesday 09-14-16

    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

    Stiff-Leg 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
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  15. #165
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    Ogus 7/5/3 Program

    Month 1 / Week 2

    Friday 09-16-16

    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 6-8
    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
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  16. #166
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    Ogus 7/5/3 Program

    Month 1 / Week 4

    Monday 09-18-16

    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 6-8
    50lbs ea x 8
    50lbs ea x 8
    50lbs ea x 8

    Close-Grip Lat Pulldowns: 3 Sets of 6-8
    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
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  17. #167
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    Ogus 7/5/3 Program

    Month 1 / Week 4

    Wednesday 09-21-16

    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

    Stiff-Leg 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
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  18. #168
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    Ogus 7/5/3 Program

    Month 1 / Week 4

    Friday 09-23-16

    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 6-8
    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
    Reply With Quote

  19. #169
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    Ogus 7/5/3 Program

    Month 1 / Week 4

    Monday 09-18-16

    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 6-8
    50lbs ea x 8
    50lbs ea x 8
    50lbs ea x 8

    Close-Grip Lat Pulldowns: 3 Sets of 6-8
    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
    Reply With Quote

  20. #170
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    Ogus 7/5/3 Program

    Month 1 / Week 5

    Wednesday 09-28-16

    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

    Stiff-Leg 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
    Reply With Quote

  21. #171
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    Ogus 7/5/3 Program

    Month 1 / Week 5

    Friday 09-30-16

    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 6-8
    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
    Reply With Quote

  22. #172
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    Time for Month 2

    Increase:

    Upper body movements: 5lbs / 2,5KG per cycle
    Lower body movements: 10lbs / 5KG per cycle
    Reply With Quote

  23. #173
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    Age: 46
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    Ogus 7/5/3 Program

    Month 2 / Week 1

    Monday 10-03-16

    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 6-8
    50lbs ea x 8
    50lbs ea x 8
    50lbs ea x 8

    Close-Grip Lat Pulldowns: 3 Sets of 6-8
    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
    Last edited by Darthdingo; 10-03-2016 at 05:19 AM.
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  24. #174
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    Ogus 7/5/3 Program

    Month 2 / Week 1

    Wednesday 10-05-16

    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

    Stiff-Leg 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
    Reply With Quote

  25. #175
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    Ogus 7/5/3 Program

    Month 2 / Week 1

    Friday 09-30-16

    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 6-8
    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
    Reply With Quote

  26. #176
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    Ogus 7/5/3 Program

    Month 2 / Week 2

    Monday 10-10-16

    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 6-8
    50lbs ea x 8
    50lbs ea x 8
    50lbs ea x 8

    Close-Grip Lat Pulldowns: 3 Sets of 6-8
    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
    Reply With Quote

  27. #177
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    Ogus 7/5/3 Program

    Month 2 / Week 2

    Wednesday 10-05-16

    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

    Stiff-Leg 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
    Reply With Quote

  28. #178
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    Ogus 7/5/3 Program

    Month 2 / Week 2

    Friday 10-15-16

    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 6-8
    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
    Reply With Quote

  29. #179
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    Ogus 7/5/3 Program

    Month 2 / Week 3

    Monday 10-17-16

    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 6-8
    50lbs ea x 8
    50lbs ea x 8
    50lbs ea x 8

    Close-Grip Lat Pulldowns: 3 Sets of 6-8
    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
    Reply With Quote

  30. #180
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    Ogus 7/5/3 Program

    Month 2 / Week 3

    Wednesday 10-19-16

    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

    Stiff-Leg 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
    Reply With Quote

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