Ok Month 4 folks
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Results 811 to 840 of 988
Thread: 12-Week Shortcut To Size
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09-07-2020, 07:54 AM #811Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
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09-07-2020, 07:57 AM #812Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 4
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 4 / Week 1
Monday - 09-07-20
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
90lbs x 7
90lbs x 7
90lbs x 7
90lbs x 7
90lbs x 7
Dumbbell Press – 5 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
10lbs x 12
10lbs x 12
10lbs x 12Last edited by Darthdingo; 09-07-2020 at 09:29 AM.
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09-09-2020, 05:11 AM #813Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 4 / Week 1
Wednesday 09-09-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
65% x 5 = 135lbs
75% x 5 = 155lbs
85% x 5+ = 175lbs
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
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09-11-2020, 05:12 AM #814Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 4 / Week 1
Friday 09-11-20
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
80% = 125lbs x 5
Dumbbell Bench Press – 5 sets of 8 reps
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
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09-14-2020, 04:00 AM #815Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 4
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 4 / Week 2
Monday - 09-14-20
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
85lbs x 9
85lbs x 9
85lbs x 9
85lbs x 9
Dumbbell Press – 5 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
10lbs x 12
10lbs x 12
10lbs x 12
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09-16-2020, 04:57 AM #816Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 4 / Week 2
Wednesday 09-16-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
70% x 3 = 145lbs
80% x 3 = 165lbs
90% x 3+ = 185lbs
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
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09-18-2020, 04:34 AM #817Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 4 / Week 2
Friday 09-18-20
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
85% = 135lbs x 3
Dumbbell Bench Press – 5 sets of 8 reps
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
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09-21-2020, 05:36 AM #818Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 4
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 4 / Week 3
Monday - 09-21-20
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
Dumbbell Press – 5 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
10lbs x 12
10lbs x 12
10lbs x 12
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09-23-2020, 05:41 AM #819Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 4 / Week 3
Wednesday 09-23-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
75% x 5 = 155lbs
85% x 3 = 165lbs
95% x 1 = 195lbs
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
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09-25-2020, 05:26 AM #820Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 4 / Week 3
Friday 09-25-20
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
75% = 120lbs x 7
Dumbbell Bench Press – 5 sets of 8 reps
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
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09-28-2020, 04:35 AM #821Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 4
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 4 / Week 4
Monday - 09-28-20
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
Dumbbell Press – 5 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
10lbs x 12
10lbs x 12
10lbs x 12
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09-30-2020, 05:30 AM #822Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 4 / Week 4
Wednesday 09-30-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift = 5 X 5 @ 60%
60% x 5 = 130lbs
60% x 5 = 130lbs
60% x 5 = 130lbs
60% x 5 = 130lbs
60% x 5 = 130lbs
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
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10-02-2020, 05:13 AM #823Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 4 / Week 4
Friday 10-02-20
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
Dumbbell Bench Press – 5 sets of 8 reps
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
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10-05-2020, 04:38 AM #824Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 4
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 4 / Week 5
DELOAD
Monday - 10-05-20
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 75lbs x 3
MAIN LIFT = 5 X 5 @ 60%
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
75lbs x 5
Dumbbell Press – 4 X 12
30lbs x 12
30lbs x 12
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Side lateral dumbbell - 3 X 12 ( Up wight 10lbs next month )
10lbs x 12
10lbs x 12
10lbs x 12
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10-07-2020, 04:58 AM #825Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 4 / Week 5
DELOAD
Wednesday 10-07-20
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift = 5 X 5 @ 60%
60% x 5 = 130lbs
60% x 5 = 130lbs
60% x 5 = 130lbs
60% x 5 = 130lbs
60% x 5 = 130lbs
Meadow Row – 4 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Bent over Dumbbell Rows = 4 X 12 ( slow controlled movement )
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12
Barbell curls = 3 sets x 12
45lbs x 12
45lbs x 12
45lbs x 12
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10-09-2020, 05:11 AM #826Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 4 / Week 5
DELOAD
Friday 10-09-20
Bench Press = 1RM = 175lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 95lbs x 3
Main lift = 5 X 5 @ 60%
60% = 95lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5
60% = 95lbs x 5
Dumbbell Bench Press – 4 sets of 8 reps
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
40lb Dumbbells x 8
Push Ups = 4 x 13
BW x 13
BW x 13
BW x 13
BW x 13
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
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10-12-2020, 04:58 AM #827Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Month 5 now
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10-12-2020, 05:01 AM #828Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 5
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 5 / Week 1
Monday - 10-12-20
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 5 sets of 7 reps @ 75%
95lbs x 7
95lbs x 7
95lbs x 7
95lbs x 7
95lbs x 7
Dumbbell Press – 5 X 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12
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10-14-2020, 04:56 AM #829Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 5 / Week 1
Wednesday 10-14-20
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
65% x 5 = 140lbs
75% x 5 = 160lbs
85% x 5 = 185lbs
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
45lb X 10
45lb X 10
45lb X 10
45lb X 10
45lb X 10
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
50lbs x 12
50lbs x 12
50lbs x 12
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10-16-2020, 05:19 AM #830Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 5 / Week 1
Friday 10-16-20
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs x 5
60% = 100lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
80% = 130lbs x 5
Dumbbell Bench Press – 5 sets of 9 reps
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
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10-19-2020, 05:05 AM #831Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 5
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 5 / Week 2
Monday - 10-19-20
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 4 sets of 9 reps @ 70%
90lbs x 9
90lbs x 9
90lbs x 9
90lbs x 9
Dumbbell Press – 5 X 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12
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10-21-2020, 05:07 AM #832Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 5 / Week 2
Wednesday 10-21-20
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
70% x 3 = 150lbs
80% x 3 = 175lbs
90% x 3 = 195lbs
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
45lb X 10
45lb X 10
45lb X 10
45lb X 10
45lb X 10
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
50lbs x 12
50lbs x 12
50lbs x 12
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10-23-2020, 05:17 AM #833Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 5 / Week 2
Friday 10-23-20
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs 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
Dumbbell Bench Press – 5 sets of 9 reps
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
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10-26-2020, 04:31 AM #834Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 5
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 5 / Week 3
Monday - 10-26-20
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 7 sets of 5 reps @ 80%
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
100lbs x 5
Dumbbell Press – 5 X 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12
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10-28-2020, 04:48 AM #835Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 5 / Week 3
Wednesday 10-28-20
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
70% x 3 = 150lbs
80% x 3 = 175lbs
90% x 3 = 195lbs + 70% x 3 = 150lbs
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
45lb X 10
45lb X 10
45lb X 10
45lb X 10
45lb X 10
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
50lbs x 12
50lbs x 12
50lbs x 12
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10-30-2020, 04:01 AM #836Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 5 / Week 3
Friday 10-30-20
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs 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
Dumbbell Bench Press – 5 sets of 9 reps
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
-
-
11-02-2020, 04:56 AM #837Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 5
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 5 / Week 4
Monday - 11-02-20
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 10 sets of 3 reps @ 85%
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
105lbs x 3
Dumbbell Press – 5 X 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12
-
11-04-2020, 05:15 AM #838Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 5 / Week 3
Wednesday 11-04-20
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
Main lift
75% x 5 = 160lbs
85% x 3 = 185lbs
95% x 1 = 205lbs + 75% x 5 = 160lbs
Meadow Row – 5 sets of 10 reps;
https://www.youtube.com/watch?v=MJWi...ture=emb_title
45lb X 10
45lb X 10
45lb X 10
45lb X 10
45lb X 10
Bent over Dumbbell Rows = 4 X 13 ( slow controlled movement )
40lbs x 13
40lbs x 13
40lbs x 13
40lbs x 13
Barbell curls = 3 sets x 12
50lbs x 12
50lbs x 12
50lbs x 12
-
11-06-2020, 07:15 AM #839Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
Ogus 7/5/3 Program
Month 5 / Week 4
Friday 11-06-20
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 65lbs x 5
50% = 80lbs 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
Dumbbell Bench Press – 5 sets of 9 reps
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
40lb Dumbbells x 9
Push Ups = 4 x 14
BW x 14
BW x 14
BW x 14
BW x 14
Dumbbell tricep behind neck
30lbs x 15
30lbs x 15
30lbs x 15
-
11-09-2020, 05:26 AM #840Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,445
- Rep Power: 1117
MONTH 5
The Smolov Jr. Program AKA 7/5/3
https://www.vitruvianphysique.com/si...rogram-AKA-753
Month 5 / Week 5
DELOAD
Monday - 11-09-20
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 5 X 5 @ 60%
60% = 75lbs x 3
60% = 75lbs x 3
60% = 75lbs x 3
60% = 75lbs x 3
60% = 75lbs x 3
Dumbbell Press – 4 X 13
30lbs x 13
30lbs x 13
30lbs x 13
30lbs x 13
Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
Side lateral dumbbell - 3 X 12
12lbs x 12
12lbs x 12
12lbs x 12
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