DELOAD week
Month 12 / Week 4 = 40% x 5, 50% x 5, 60% x 5
Friday 01-03-18
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% @ 70lbs x 5
50% @ 85lbs x 5
60% @ 100lbs x 5 + First Set Last
Weighted Dips = 4 x 10
BW x 10
BW x 10
BW x 10
BW x 10
Push Ups = 4 x 12
BW x 12
BW x 12
BW x 12
BW x 12
T-Bar Rows 3 x 10
95lbs X 10
95lbs X 10
95lbs X 10
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Results 391 to 420 of 988
Thread: 12-Week Shortcut To Size
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01-03-2018, 05:24 AM #391Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
-
01-07-2018, 07:58 AM #392Registered 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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01-07-2018, 08:20 AM #393Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 1
Sunday 01-07-18
Bench Press = 1RM = 170lbs
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% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
80% = 120lbs x 5
Dumbbell Bench Press – 5 sets of 15 reps
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
35lb Dumbbells x 15
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12Last edited by Darthdingo; 01-07-2018 at 12:10 PM.
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01-08-2018, 07:11 PM #394Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 1
Tuesday 01-09-18
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 145lbs x 9
70% = 145lbs x 9
70% = 145lbs x 9
70% = 145lbs x 9
Romanian Deadlift – 5 sets of 10 reps
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
T-bar Row – 5 sets of 15 reps
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15
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01-10-2018, 07:23 PM #395Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 1
Thursday 01-11-18
OH Press = 1RM = 135lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 80lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 90lbs x 7
75% = 90lbs x 7
75% = 90lbs x 7
75% = 90lbs x 7
75% = 90lbs x 7
Chair Dips – 5 sets of 15 reps;
https://www.manvsweight.com/how-to-do-dips-at-home/
X 15
X 15
X 15
X 15
X 15
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12Last edited by Darthdingo; 01-11-2018 at 06:05 AM.
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01-14-2018, 08:07 AM #396Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 2
Sunday 01-14-18
Bench Press = 1RM = 170lbs
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% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
85% = 130lbs x 3
Dumbbell Bench Press – 5 sets of 15 reps
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12
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01-15-2018, 06:47 PM #397Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 2
Tuesday 01-16-18
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 155lbs x 7
75% = 155lbs x 7
75% = 155lbs x 7
75% = 155lbs x 7
75% = 155lbs x 7
Romanian Deadlift – 5 sets of 10 reps
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
T-bar Row – 5 sets of 15 reps
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15
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01-17-2018, 06:21 PM #398Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 2
Thursday 01-18-18
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 80lbs x 3
Main lift = 4 sets of 7 reps @ 70%
70% = 80lbs x 9
70% = 80lbs x 9
70% = 80lbs x 9
70% = 80lbs x 9
Chair Dips – 5 sets of 15 reps;
https://www.manvsweight.com/how-to-do-dips-at-home/
X 12
X 12
X 12
X 12
X 12
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12Last edited by Darthdingo; 01-18-2018 at 05:43 AM.
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01-21-2018, 05:53 AM #399Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 3
Sunday 01-21-18
Bench Press = 1RM = 170lbs
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% = 115lbs x 7
75% = 115lbs x 7
75% = 115lbs x 7
75% = 115lbs x 7
75% = 115lbs x 7
Dumbbell Bench Press – 5 sets of 15 reps
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12
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01-23-2018, 04:19 AM #400Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 3
Tuesday 01-23-18
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
85% = 175lbs x 3
Romanian Deadlift – 5 sets of 10 reps
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
T-bar Row – 5 sets of 15 reps
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15Last edited by Darthdingo; 01-23-2018 at 05:44 AM.
-
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01-25-2018, 04:22 AM #401Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 3
Thursday 01-25-18
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 80lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 95lbs x 5
80% = 95lbs x 5
80% = 95lbs x 5
80% = 95lbs x 5
80% = 95lbs x 5
80% = 95lbs x 5
80% = 95lbs x 5
Chair Dips – 5 sets of 15 reps;
https://www.manvsweight.com/how-to-do-dips-at-home/
X 12
X 12
X 12
X 12
X 12
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12
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01-28-2018, 07:18 AM #402Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 4
Sunday 01-28-18
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift = 4 sets of 99 reps @ 70%
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
70% = 110lbs x 9
Dumbbell Bench Press – 5 sets of 15 reps
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12
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01-31-2018, 05:08 AM #403Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 4
Tuesday 01-30-18
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 165lbs x 5
80% = 165lbs x 5
80% = 165lbs x 5
80% = 165lbs x 5
80% = 165lbs x 5
80% = 165lbs x 5
80% = 165lbs x 5
Romanian Deadlift – 5 sets of 10 reps
50lb X 10
50lb X 10
50lb X 10
50lb X 10
50lb X 10
T-bar Row – 5 sets of 15 reps
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15Last edited by Darthdingo; 01-31-2018 at 06:12 AM.
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02-02-2018, 04:23 AM #404Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 4
Thursday 02-02-18
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 80lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
85% = 100lbs x 3
Chair Dips – 5 sets of 15 reps;
https://www.manvsweight.com/how-to-do-dips-at-home/
X 12
X 12
X 12
X 12
X 12
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12
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02-04-2018, 08:24 AM #405Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
(Deload) 3 sets of 5 @ 60%
Ogus 7/5/3 Program
Month 1 / Week 5 = (Deload) 5 sets of 5 @ 60%
Sunday 02-04-18
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift = (Deload) 5 sets of 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 – 5 sets of 15 reps
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
30lb Dumbbells x 15
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12
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02-06-2018, 04:50 AM #406Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
(Deload) 3 sets of 5 @ 60%
Ogus 7/5/3 Program
Month 1 / Week 5 = (Deload) 5 sets of 5 @ 60%
Sunday 02-06-18
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 3 sets of 5 @ 60%
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
60% = 125lbs x 5
Romanian Deadlift = Deload – 4 sets of 10 reps
50lb X 10
50lb X 10
50lb X 10
50lb X 10
T-bar Row = Deload – 4 sets of 15 reps
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15
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02-18-2018, 08:11 AM #407Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Been sick with a bad sinus infection, wiped me out no energy,. Had to stop working out for almost 2 weeks. Still not feeling great, but better, and time to do at least something.
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02-18-2018, 08:13 AM #408Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 5 = DELOAD
Sunday 02-18-18
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 80lbs x 3
Main lift = 5 x 5 @ 60%
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5
Chair Dips – 4 sets of 10 reps;
https://www.manvsweight.com/how-to-do-dips-at-home/
X 10
X 10
X 10
X 10
Dumbbell Press – 4 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12
-
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03-04-2018, 08:17 AM #409Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 1 / Week 5 = DELOAD
Sunday 03-04-18
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 80lbs x 3
Main lift = 5 x 5 @ 50%
60lbs x 5
60lbs x 5
60lbs x 5
60lbs x 5
60lbs x 5
Chair Dips – 5 sets of 5 reps;
https://www.manvsweight.com/how-to-do-dips-at-home/
X 5
X 5
X 5
X 5
Dumbbell Press – 5 sets of 5 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12
-
03-06-2018, 04:58 AM #410Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
(Deload) 3 sets of 5 @ 60%
Ogus 7/5/3 Program
Month 1 / Week 5 = (Deload) 5 sets of 5 @ 60%
Tuesday 03-06-18
Deadlift = 1RM = 230lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 120lbs x 3
Main lift = 3 sets of 5 @ 60%
50% = 105lbs x 5
50% = 105lbs x 5
50% = 105lbs x 5
50% = 105lbs x 5
50% = 105lbs x 5
Romanian Deadlift = Deload – 4 sets of 10 reps
50lb X 10
50lb X 10
50lb X 10
50lb X 10
T-bar Row = Deload – 4 sets of 15 reps
50lbs x 15
50lbs x 15
50lbs x 15
50lbs x 15
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03-08-2018, 04:30 AM #411Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
(Deload) 3 sets of 5 @ 60%
Ogus 7/5/3 Program
Month 1 / Week 5 = (Deload) 5 sets of 5 @ 50%
Thursday 03-08-18
Bench Press = 1RM = 170lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift = (Deload) 5 sets of 5 @ 60%
50% = 80lbs x 5
50% = 80lbs x 5
50% = 80lbs x 5
50% = 80lbs x 5
50% = 80lbs x 5
Dumbbell Bench Press – 5 sets of 15 reps
30lb Dumbbells x 8
30lb Dumbbells x 8
30lb Dumbbells x 8
30lb Dumbbells x 8
30lb Dumbbells x 8
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12
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03-11-2018, 07:42 AM #412Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
First week of heavier workouts, will drop the weight 5% to catch up better
-
-
03-11-2018, 07:46 AM #413Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 1
Sunday 03-11-18
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 85lbs x 7
75% = 85lbs x 7
75% = 85lbs x 7
75% = 85lbs x 7
75% = 85lbs x 7
Chair Dips – 5 sets of 15 reps;
https://www.manvsweight.com/how-to-do-dips-at-home/
X 10
X 10
X 10
X 10
X 10
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12
-
03-12-2018, 05:44 PM #414Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 1
Tuesday 03-12-18
Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 110lbs x 3
Main lift = 4 sets of 9 reps @ 70%
70% = 130lbs x 9
70% = 130lbs x 9
70% = 130lbs x 9
70% = 130lbs x 9
Romanian Deadlift – 5 sets of 10 reps
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
T-bar Row – 5 sets of 10 reps
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Pushups 3 X 10 ( Up to 12 in month 3 )
BW x 10
BW x 10
BW x 10Last edited by Darthdingo; 03-13-2018 at 06:13 AM.
-
03-14-2018, 06:22 PM #415Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 1
Thursday 03-15-18
Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 90lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
80% = 115lbs x 5
Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12
-
03-17-2018, 08:53 PM #416Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 2
Sunday 03-18-18
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Main lift = 4 sets of 7 reps @ 70%
70% = 80lbs x 7
70% = 80lbs x 7
70% = 80lbs x 7
70% = 80lbs x 7
Chair Dips – 5 sets of 10 reps;
https://www.manvsweight.com/how-to-do-dips-at-home/
X 10
X 10
X 10
X 10
X 10
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs
100lbs x 12
100lbs x 12
100lbs x 12
-
-
03-20-2018, 05:06 AM #417Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 2
Tuesday 03-20-18
Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 110lbs x 3
Main lift = 5 sets of 7 reps @ 75%
75% = 140lbs x 7
75% = 140lbs x 7
75% = 140lbs x 7
75% = 140lbs x 7
75% = 140lbs x 7
Romanian Deadlift – 5 sets of 10 reps
50lb X 10
50lb X 10
50lb X 10
50lb X 10
50lb X 10
T-bar Row – 5 sets of 10 reps
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Pushups 3 X 10 ( Up to 12 in month 3 )
BW x 10
BW x 10
BW x 10
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03-22-2018, 04:45 AM #418Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 2
Thursday 03-22-18
Bench Press = 1RM = 160lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 70lbs x 5
60% = 90lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
85% = 125lbs x 3
Dumbbell Bench Press – 5 sets of 10 reps
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
35lb Dumbbells x 10
Dumbbell Row – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Close Grip Bench press
40lbs x 12
40lbs x 12
40lbs x 12
-
03-25-2018, 08:00 AM #419Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 3
Sunday 03-25-18
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
Main lift = 7 sets of 5 reps @ 80%
80% = 90lbs x 5
80% = 90lbs x 5
80% = 90lbs x 5
80% = 90lbs x 5
80% = 90lbs x 5
80% = 90lbs x 5
80% = 90lbs x 5
Chair Dips – 5 sets of 10 reps;
https://www.manvsweight.com/how-to-do-dips-at-home/
X 10
X 10
X 10
X 10
X 10
Dumbbell Press – 5 sets of 10 reps
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Shoulder Shrugs ( Up to 15 in Month 3 )
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12Last edited by Darthdingo; 03-27-2018 at 06:03 AM.
-
03-27-2018, 04:55 AM #420Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,450
- Rep Power: 1117
Ogus 7/5/3 Program
Month 2 / Week 3
Tuesday 03-27-18
Deadlift = 1RM = 210lbs
WARMUP = Bar x 10
40% = 80lbs x 5
50% = 100lbs x 5
60% = 110lbs x 3
Main lift = 10 sets of 3 reps @ 85%
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
85% = 160lbs x 3
Romanian Deadlift – 5 sets of 10 reps
50lb X 10
50lb X 10
50lb X 10
50lb X 10
50lb X 10
T-bar Row – 5 sets of 10 reps
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
Pushups 4 X 10 ( Up to 12 in month 3 )
BW x 10
BW x 10
BW x 10
BW x 10Last edited by Darthdingo; 03-27-2018 at 06:03 AM.
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