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
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Results 151 to 180 of 988
Thread: 12-Week Shortcut To Size
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08-17-2016, 04:54 AM #151Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Last edited by Darthdingo; 08-17-2016 at 05:37 AM.
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08-19-2016, 04:45 AM #152Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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 10Last edited by Darthdingo; 08-19-2016 at 05:30 AM.
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08-21-2016, 07:07 AM #153Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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 12Last edited by Darthdingo; 08-22-2016 at 05:19 AM.
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08-24-2016, 04:45 AM #154Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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 PullupsLast edited by Darthdingo; 08-24-2016 at 05:23 AM.
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08-25-2016, 07:10 PM #155Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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 10Last edited by Darthdingo; 08-26-2016 at 05:18 AM.
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08-28-2016, 07:58 PM #156Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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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08-28-2016, 08:16 PM #157Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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 8Last edited by Darthdingo; 08-29-2016 at 05:36 AM.
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08-30-2016, 07:13 PM #158Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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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09-01-2016, 06:56 PM #159Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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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09-04-2016, 06:50 AM #160Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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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09-07-2016, 04:46 AM #161Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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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09-09-2016, 04:45 AM #162Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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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09-12-2016, 04:31 AM #163Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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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09-14-2016, 04:46 AM #164Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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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09-16-2016, 04:31 AM #165Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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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09-18-2016, 09:38 AM #166Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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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09-21-2016, 04:32 AM #167Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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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09-23-2016, 04:47 AM #168Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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
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09-26-2016, 04:19 AM #169Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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
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09-28-2016, 04:46 AM #170Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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
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09-30-2016, 04:44 AM #171Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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
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10-03-2016, 04:36 AM #172Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Time for Month 2
Increase:
Upper body movements: 5lbs / 2,5KG per cycle
Lower body movements: 10lbs / 5KG per cycle
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10-03-2016, 04:39 AM #173Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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 8Last edited by Darthdingo; 10-03-2016 at 05:19 AM.
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10-05-2016, 04:36 AM #174Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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
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10-06-2016, 07:00 PM #175Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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
-
10-09-2016, 06:25 AM #176Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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
-
-
10-11-2016, 07:29 PM #177Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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
-
10-15-2016, 10:55 AM #178Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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
-
10-16-2016, 07:40 AM #179Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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
-
10-19-2016, 04:49 AM #180Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
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
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