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  1. #841
    Registered User Darthdingo's Avatar
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    Age: 47
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    Ogus 7/5/3 Program

    Month 5 / Week 5

    DELOAD

    Wednesday 11-11-20

    Deadlift = 1RM = 240lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 110lbs x 5
    60% = 130lbs x 3
    Main lift = 5 X 5 @ 60%
    60% = 130lbs x 5
    60% = 130lbs x 5
    60% = 130lbs x 5
    60% = 130lbs x 5
    60% = 130lbs x 5


    Meadow Row – 4 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


    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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  2. #842
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
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    Ogus 7/5/3 Program

    Month 5 / Week 5

    DELOAD

    Friday 11-13-20

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 80lbs x 5
    60% = 100lbs x 3
    Main lift = 5 x 5 @ 60%
    60% = 100lbs x 5
    60% = 100lbs x 5
    60% = 100lbs x 5
    60% = 100lbs x 5
    60% = 100lbs x 5


    Dumbbell Bench Press – 4 sets of 9 reps
    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
    Reply With Quote

  3. #843
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    Month 6
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  4. #844
    Registered User Darthdingo's Avatar
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    Age: 47
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    MONTH 5

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753

    Month 6 / Week 1

    Monday - 11-16-20

    OH Press = 1RM = 145lbs
    WARMUP = 12lbs X 15 and 25lbs X 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 80lbs x 3
    MAIN LIFT = 5 sets of 7 reps @ 75%
    100lbs x 7
    100lbs x 7
    100lbs x 7
    100lbs x 7
    100lbs x 7

    Dumbbell Press – 5 X 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    Side lateral dumbbell - 3 X 12
    12lbs x 12
    12lbs x 12
    12lbs x 12
    Reply With Quote

  5. #845
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    Ogus 7/5/3 Program

    Month 6 / Week 1

    Wednesday 11-18-20

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs 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
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10

    Bent over Dumbbell Rows = 4 X 14 ( slow controlled movement )
    40lbs x 14
    40lbs x 14
    40lbs x 14
    40lbs x 14


    Barbell curls = 3 sets x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12
    Reply With Quote

  6. #846
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    Ogus 7/5/3 Program

    Month 6 / Week 1

    Friday 11-20-20

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 85lbs 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

    Dumbbell Bench Press – 5 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 4 x 15
    BW x 15
    BW x 15
    BW x 15
    BW x 15

    Dumbbell tricep behind neck
    30lbs x 15
    30lbs x 15
    30lbs x 15
    Reply With Quote

  7. #847
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753

    Month 6 / Week 2

    Monday - 11-23-20

    OH Press = 1RM = 145lbs
    WARMUP = 12lbs X 15 and 25lbs X 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 80lbs 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 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    Side lateral dumbbell - 3 X 12
    12lbs x 12
    12lbs x 12
    12lbs x 12
    Reply With Quote

  8. #848
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    Ogus 7/5/3 Program

    Month 6 / Week 2

    Wednesday 11-25-20

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs x 3
    Main lift = 3 X 3
    70% x 3 = 160lbs
    80% x 3 = 180lbs
    90% x 3 = 200lbs


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10

    Bent over Dumbbell Rows = 4 X 14 ( slow controlled movement )
    40lbs x 14
    40lbs x 14
    40lbs x 14
    40lbs x 14


    Barbell curls = 3 sets x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12
    Reply With Quote

  9. #849
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    Ogus 7/5/3 Program

    Month 6 / Week 2

    Friday 11-27-20

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 85lbs 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 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 4 x 15
    BW x 15
    BW x 15
    BW x 15
    BW x 15

    Dumbbell tricep behind neck
    30lbs x 15
    30lbs x 15
    30lbs x 15
    Reply With Quote

  10. #850
    Registered User Darthdingo's Avatar
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    Age: 47
    Posts: 936
    Rep Power: 393
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    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753

    Month 6 / Week 3

    Monday - 11-30-20

    OH Press = 1RM = 145lbs
    WARMUP = 12lbs X 15 and 25lbs X 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 80lbs x 3
    MAIN LIFT = 7 sets of 5 reps @ 80%
    105lbs x 5
    105lbs x 5
    105lbs x 5
    105lbs x 5
    105lbs x 5
    105lbs x 5
    105lbs x 5


    Dumbbell Press – 5 X 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    Side lateral dumbbell - 3 X 12
    12lbs x 12
    12lbs x 12
    12lbs x 12
    Reply With Quote

  11. #851
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    Ogus 7/5/3 Program

    Month 6 / Week 3

    Wednesday 12-02-20

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs x 3
    Main lift = 5/3/1
    75% x 5 = 170lbs
    85% x 3 = 190lbs
    95% x 1 = 215lbs


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10

    Bent over Dumbbell Rows = 4 X 14 ( slow controlled movement )
    40lbs x 14
    40lbs x 14
    40lbs x 14
    40lbs x 14


    Barbell curls = 3 sets x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12
    Reply With Quote

  12. #852
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    Ogus 7/5/3 Program

    Month 6 / Week 3

    Friday 12-04-20

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 85lbs x 5
    60% = 100lbs x 3
    Main lift = 5 sets 0f 7 @ 75%
    85% = 125lbs x 7
    85% = 125lbs x 7
    85% = 125lbs x 7
    85% = 125lbs x 7
    85% = 125lbs x 7


    Dumbbell Bench Press – 5 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 4 x 15
    BW x 15
    BW x 15
    BW x 15
    BW x 15

    Dumbbell tricep behind neck
    30lbs x 15
    30lbs x 15
    30lbs x 15
    Reply With Quote

  13. #853
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753

    Month 6 / Week 4

    Monday - 12-07-20

    OH Press = 1RM = 145lbs
    WARMUP = 12lbs X 20 and 25lbs X 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 80lbs x 3
    MAIN LIFT = 10 sets of 3 reps @ 85%
    110lbs x 3
    110lbs x 3
    110lbs x 3
    110lbs x 3
    110lbs x 3
    110lbs x 3
    110lbs x 3
    110lbs x 3
    110lbs x 3
    110lbs x 3


    Dumbbell Press – 5 X 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    Side lateral dumbbell - 3 X 12
    12lbs x 12
    12lbs x 12
    12lbs x 12
    Reply With Quote

  14. #854
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    Ogus 7/5/3 Program

    Month 6 / Week 4

    Wednesday 12-09-20

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs x 3
    Main lift = 5 X 5 # 6-0%
    60% x 5 = 135lbs
    60% x 5 = 135lbs
    60% x 5 = 135lbs
    60% x 5 = 135lbs
    60% x 5 = 135lbs


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10

    Bent over Dumbbell Rows = 4 X 14 ( slow controlled movement )
    40lbs x 14
    40lbs x 14
    40lbs x 14
    40lbs x 14


    Barbell curls = 3 sets x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12
    Reply With Quote

  15. #855
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    Ogus 7/5/3 Program

    Month 6 / Week 4

    Friday 12-11-20

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 85lbs x 5
    60% = 100lbs x 3
    Main lift = 4 sets 0f 9 @ 70%
    70% = 115lbs x 9
    70% = 115lbs x 9
    70% = 115lbs x 9
    70% = 115lbs x 9


    Dumbbell Bench Press – 5 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10

    Push Ups = 4 x 15
    BW x 15
    BW x 15
    BW x 15
    BW x 15

    Dumbbell tricep behind neck
    30lbs x 15
    30lbs x 15
    30lbs x
    Reply With Quote

  16. #856
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753

    Month 6 / Week 5

    DELOAD

    Monday - 12-14-20

    OH Press = 1RM = 145lbs
    WARMUP = 12lbs X 20 and 25lbs X 10
    40% = 50lbs x 5
    50% = 65lbs x 5
    60% = 80lbs x 3
    MAIN LIFT = 5 X 5 @ 60%
    80lbs x 5
    80lbs x 5
    80lbs x 5
    80lbs x 5
    80lbs x 5



    Dumbbell Press – 4 X 8
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8


    Barbell Upright Row - 3 X 10 ( up weight 5lbs ea month )
    50lbs x 10
    50lbs x 10
    50lbs x 10


    Side lateral dumbbell - 2 X 12
    12lbs x 12
    12lbs x 12
    Last edited by Darthdingo; 12-14-2020 at 07:57 AM.
    Reply With Quote

  17. #857
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
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    Ogus 7/5/3 Program

    Month 6 / Week 5

    DELOAD

    Wednesday 12-16-20

    Deadlift = 1RM = 250lbs
    WARMUP = Bar x 10
    40% = 90lbs x 5
    50% = 115lbs x 5
    60% = 135lbs x 3
    Main lift = 5 X 5 @ 60%
    60% x 5 = 135lbs
    60% x 5 = 135lbs
    60% x 5 = 135lbs
    60% x 5 = 135lbs
    60% x 5 = 135lbs


    Meadow Row – 4 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10


    Bent over Dumbbell Rows = 3 X 14 ( slow controlled movement )
    40lbs x 14
    40lbs x 14
    40lbs x 14



    Barbell curls = 2 sets x 12
    55lbs x 12
    55lbs x 12
    Reply With Quote

  18. #858
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    Ogus 7/5/3 Program

    Month 6 / Week 5

    DELOAD

    Friday 12-18-20

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 65lbs x 5
    50% = 85lbs x 5
    60% = 100lbs x 3
    Main lift = 5 X 5 @ 60%
    60% = 100lbs x 5
    60% = 100lbs x 5
    60% = 100lbs x 5
    60% = 100lbs x 5
    60% = 100lbs x 5


    Dumbbell Bench Press – 4 sets of 10 reps
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10
    40lb Dumbbells x 10


    Push Ups = 3 x 15
    BW x 15
    BW x 15
    BW x 15


    Dumbbell tricep behind neck
    30lbs x 15
    30lbs x 15
    30lbs x
    Reply With Quote

  19. #859
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    Darthdingo is offline
    New year coming, going to drop the weight and start light, with slower controlled movements.

    Switching it up slightly;

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753


    Month 1 / Week 1

    Monday - 12-21-20

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    MAIN LIFT = 5 sets of 7 reps @ 75%
    80lbs x 7
    80lbs x 7
    80lbs x 7
    80lbs x 7
    80lbs x 7


    Dumbbell Press – 5 X 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    130lbs x 15
    130lbs x 15
    130lbs x 15
    Last edited by Darthdingo; 12-21-2020 at 07:46 AM.
    Reply With Quote

  20. #860
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
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    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 1

    Wednesday 12-23-20

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    Main lift = 5/3/1 Method
    65% = 120lbs x 5
    75% = 135lbs x 5
    85% = 155lbs x 5 + 65% = 120lbs x 5


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10

    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Barbell curls = 3 sets x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    Reply With Quote

  21. #861
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 1

    Friday 12-25-20

    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 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15

    Push Ups = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  22. #862
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    New year coming, going to drop the weight and start light, with slower controlled movements.

    Switching it up slightly;

    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753


    Month 1 / Week 2

    Monday - 12-28-20

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    MAIN LIFT = 4 sets of 9 reps @ 70%
    75lbs x 9
    75lbs x 9
    75lbs x 9
    75lbs x 9



    Dumbbell Press – 5 X 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Barbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
    90lbs x 15
    90lbs x 15
    90lbs x 15
    Last edited by Darthdingo; 12-28-2020 at 11:56 AM.
    Reply With Quote

  23. #863
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 2

    Wednesday 12-30-20

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    Main lift = 5/3/1 Method
    70% = 125lbs x 3
    80% = 145lbs x 3
    90% = 160bs x 3 + 70% = 125lbs x 3


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10

    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Barbell curls = 3 sets x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    Reply With Quote

  24. #864
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 2

    Friday 01-02-21

    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 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15

    Push Ups = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  25. #865
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753


    Month 1 / Week 3

    Monday - 01-04-21

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    MAIN LIFT = 7 sets of 5 reps @ 80%
    85lbs x 5
    85lbs x 5
    85lbs x 5
    85lbs x 5
    85lbs x 5
    85lbs x 5
    85lbs x 5



    Dumbbell Press – 5 X 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Last edited by Darthdingo; 01-04-2021 at 07:39 AM.
    Reply With Quote

  26. #866
    Registered User Darthdingo's Avatar
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    Age: 47
    Posts: 936
    Rep Power: 393
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 3

    Wednesday 01-06-20

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    Main lift = 5/3/1 Method
    75% = 135lbs x 5
    85% = 155lbs x 3
    95% = 170bs x 1 + 75% = 135lbs x 5


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10

    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Barbell curls = 3 sets x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    Reply With Quote

  27. #867
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 3

    Friday 01-08-21

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
    60% = 90lbs x 3
    Main lift = 5 sets of 7 reps @ 75%
    75% = 110lbs x 7
    75% = 110lbs x 7
    75% = 110lbs x 7
    75% = 110lbs x 7
    75% = 110lbs x 7

    Dumbbell Bench Press – 5 sets of 10 reps
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15

    Push Ups = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  28. #868
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    The Smolov Jr. Program AKA 7/5/3

    https://www.vitruvianphysique.com/si...rogram-AKA-753


    Month 1 / Week 4

    Monday - 01-11-21

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    40% = 40lbs x 5
    50% = 55lbs x 5
    60% = 65lbs x 5
    MAIN LIFT = 10 sets of 3 reps @ 85%
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3
    90lbs x 3



    Dumbbell Press – 5 X 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8
    30lbs x 8

    Barbell Upright Row - 4 X 10 ( up weight 5lbs ea month )
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10

    Barbell Shrugs - 3 X 12 ( Up wight 10lbs next month )
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Reply With Quote

  29. #869
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 4

    Wednesday 01-13-20

    Deadlift = 1RM = 200lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 3
    Main lift = 5 X 5 @ 60%
    60% = 110lbs x 5
    60% = 110lbs x 5
    60% = 110lbs x 5
    60% = 110lbs x 5
    60% = 110lbs x 5


    Meadow Row – 5 sets of 10 reps;
    https://www.youtube.com/watch?v=MJWi...ture=emb_title
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10
    25lb X 10

    Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Barbell curls = 3 sets x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12
    Reply With Quote

  30. #870
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 47
    Posts: 936
    Rep Power: 393
    Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50) Darthdingo will become famous soon enough. (+50)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 4

    Friday 01-15-21

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
    60% = 90lbs x 3
    Main lift = 4 sets of 9 reps @ 70%
    70% = 100lbs x 9
    70% = 100lbs x 9
    70% = 100lbs x 9
    70% = 100lbs x 9


    Dumbbell Bench Press – 5 sets of 10 reps
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15

    Push Ups = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

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