The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 2
Friday 09-20-19
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 8 X 4 @ 80%
80% @ 100lbs x 4
80% @ 100lbs x 4
80% @ 100lbs x 4
80% @ 100lbs x 4
80% @ 100lbs x 4
80% @ 100lbs x 4
80% @ 100lbs x 4
80% @ 100lbs x 4
Dumbbell Press – 5 X 10
30lbs x 12
30lbs x 12
35lbs x 10
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15
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Results 661 to 690 of 988
Thread: 12-Week Shortcut To Size
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09-20-2019, 05:27 AM #661Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
-
09-23-2019, 05:11 AM #662Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 3
Monday 09-23-19
Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 3
MAIN LIFT = 10 X 3 @ 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
Dumbbell Bench Press – 5 sets of 10 reps
30lbs Dumbbell X 14
35lbs Dumbbell X 12
40lbs Dumbbell X 10
40lbs Dumbbell X 10
35lbs Dumbbell X 12
Push Ups = 4 X 10
BW x 10
BW x 10
BW x 10
BW x 10
Seated dips
BW x 17
BW x 17
BW x 17
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09-25-2019, 05:16 AM #663Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 3
Wednesday 09-25-19
Deadlift = 1RM = 250lbs
WARMUP = Bar x 10
40% = 90lbs x 5
50% = 115lbs x 5
60% = 135lbs x 3
MAIN LIFT = 10 X 3 @ 85%
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
85% @ 190lbs x 3
Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Barbell Stiff-Leg = 4 X 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
T-bar Rows = 3 sets x 13
85lbs x 14
85lbs x 14
85lbs x 14
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09-27-2019, 05:32 AM #664Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 3
Friday 09-27-19
OH Press = 1RM = 140lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 75lbs x 3
MAIN LIFT = 10 X 3 @ 85%
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
85% @ 105lbs x 3
Dumbbell Press – 5 X 10
30lbs x 12
30lbs x 12
35lbs x 10
30lbs x 12
30lbs x 12
Barbell Upright Row - 4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15
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09-30-2019, 05:10 AM #665Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
DELOAD week
The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 4
Monday 09-30-19
Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 85lbs x 5
60% = 105lbs x 3
MAIN LIFT = 5 X 5 @ 60%
60% @ 105lbs x 5
60% @ 105lbs x 5
60% @ 105lbs x 5
60% @ 105lbs x 5
60% @ 105lbs x 5
Dumbbell Bench Press – 4 sets of 10 reps
30lbs Dumbbell X 14
35lbs Dumbbell X 12
40lbs Dumbbell X 10
40lbs Dumbbell X 10
Push Ups = 3 X 10
BW x 10
BW x 10
BW x 10
Seated dips
BW x 17
BW x 17
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10-02-2019, 04:59 AM #666Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
DELOAD week
The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 4
Wednesday 10-02-19
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% @ 135lbs x 5
60% @ 135lbs x 5
60% @ 135lbs x 5
60% @ 135lbs x 5
60% @ 135lbs x 5
Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Barbell Stiff-Leg = 4 X 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
T-bar Rows = 3 sets x 13
85lbs x 14
85lbs x 14
85lbs x 14
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10-04-2019, 04:56 AM #667Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
DELOAD week
The Smolov Jr. Program AKA 7/5/3
Month 3 / Week 4
Friday 10-04-19
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 5
60% @ 75lbs x 5
60% @ 75lbs x 5
60% @ 75lbs x 5
60% @ 75lbs x 5
Dumbbell Press – 4 X 10
30lbs x 12
30lbs x 12
35lbs x 10
30lbs x 12
Barbell Upright Row - 3 X 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15
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10-07-2019, 05:14 AM #668Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 4 / Week 1
Monday 10-07-19
Bench Press = 1RM = 195lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 105lbs x 3
MAIN LIFT = 7 X 5 @ 75%
75% @ 130lbs x 5
75% @ 130lbs x 5
75% @ 130lbs x 5
75% @ 130lbs x 5
75% @ 130lbs x 5
75% @ 130lbs x 5
75% @ 130lbs x 5
Dumbbell Bench Press – 5 sets of 10 reps
35lbs Dumbbell X 13
35lbs Dumbbell X 13
40lbs Dumbbell X 10
40lbs Dumbbell X 10
35lbs Dumbbell X 13
Push Ups = 4 X 11
BW x 11
BW x 11
BW x 11
BW x 11
Seated dips
BW x 18
BW x 18
BW x 18
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10-09-2019, 05:17 AM #669Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 4 / Week 1
Wednesday 10-09-19
Deadlift = 1RM = 260lbs
WARMUP = Bar x 10
40% = 100lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
MAIN LIFT = 7 X 5 @ 75%
75% @ 175lbs x 5
75% @ 175lbs x 5
75% @ 175lbs x 5
75% @ 175lbs x 5
75% @ 175lbs x 5
75% @ 175lbs x 5
75% @ 175lbs x 5
Bent over Dumbbell Rows = 5 X 11 ( slow controlled movement )
40lb X 11
40lb X 11
40lb X 11
40lb X 11
40lb X 11
Barbell Stiff-Leg = 4 X 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
T-bar Rows = 3 sets x 12
90lbs x 12
90lbs x 12
90lbs x 12
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10-11-2019, 06:45 AM #670Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 4 / Week 1
Friday 10-11-19
OH Press = 1RM = 145lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 65lbs x 5
60% = 80lbs x 3
MAIN LIFT = 7 X 5 @ 75%
75% @ 100lbs x 5
75% @ 100lbs x 5
75% @ 100lbs x 5
75% @ 100lbs x 5
75% @ 100lbs x 5
75% @ 100lbs x 5
75% @ 100lbs x 5
Dumbbell Press – 5 X 10
30lbs x 12
30lbs x 12
35lbs x 10
35lbs x 10
30lbs x 12
Barbell Upright Row - 4 X 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15
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10-14-2019, 05:37 AM #671Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 4 / Week 2
Monday 10-14-19
Bench Press = 1RM = 195lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 105lbs x 3
MAIN LIFT = 8 X 4 @ 80%
80% @ 140lbs x 4
80% @ 140lbs x 4
80% @ 140lbs x 4
80% @ 140lbs x 4
80% @ 140lbs x 4
80% @ 140lbs x 4
80% @ 140lbs x 4
80% @ 140lbs x 4
Dumbbell Bench Press – 5 sets of 10 reps
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
Push Ups = 4 X 11
BW x 11
BW x 11
BW x 11
BW x 11
Seated dips
BW x 18
BW x 18
BW x 18
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10-28-2019, 05:14 AM #672Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
Been sick the past week, bad sinus cold, needed time off. Back now, will start light, with a deload week, and going 5% less.
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10-28-2019, 05:17 AM #673Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
DELOAD
Monday 10-28-19
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 80lbs x 5
60% = 1050bs 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
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
40lbs Dumbbell X 10
Push Ups = 3 X 8
BW x 8
BW x 8
BW x 8
Seated dips
BW x 18
BW x 18
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10-29-2019, 06:48 AM #674Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
Cardio - Tue / Thur / Sun
- Ruck sack hike with doggy = 30lbs
- Barbell curls;
30lbs x 12
40lbs x 10
50lbs x 8
60lbs x 6
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10-30-2019, 05:13 AM #675Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
DELOAD
Wednesday 10-30-19
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 100lbs 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
Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Barbell Stiff-Leg = 3 X 10
50lbs x 10
50lbs x 10
50lbs x 10
T-bar Rows = 3 sets x 12
90lbs x 12
90lbs x 12
90lbs x 12
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11-01-2019, 05:54 AM #676Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
DELOAD
Friday 11-01-19
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%
60% @ 75lbs x 5
60% @ 75lbs x 5
60% @ 75lbs x 5
60% @ 75lbs x 5
60% @ 75lbs x 5
Dumbbell Press – 4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 3 X 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15
-
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11-03-2019, 07:27 AM #677Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 1
Sunday 11-03-19
Bench Press = 1RM = 185lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 80lbs x 5
60% = 100bs x 3
MAIN LIFT = 7 X 5 @ 75%
75% @ 125lbs x 5
75% @ 125lbs x 5
75% @ 125lbs x 5
75% @ 125lbs x 5
75% @ 125lbs x 5
75% @ 125lbs x 5
75% @ 125lbs x 5
Dumbbell Bench Press – 5 sets of 8 reps
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8
Seated dips
BW x 20
BW x 20
BW x 20
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11-05-2019, 05:31 AM #678Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / week 1
Wednesday 10-30-19
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 100lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
MAIN LIFT = 5 X 5 @ 75%
75% = 160lbs x 5
75% = 160lbs x 5
75% = 160lbs x 5
75% = 160lbs x 5
75% = 160lbs x 5
Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
40lb X 10
40lb X 10
40lb X 10
40lb X 10
40lb X 10
Barbell Rows = 4 X 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
T-bar Rows = 3 sets x 12
80lbs x 12
80lbs x 12
80lbs x 12Last edited by Darthdingo; 11-05-2019 at 07:05 AM.
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11-07-2019, 05:24 AM #679Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 1
Friday 11-07-19
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 5 X 5 @ 75%
75% @ 90lbs x 5
75% @ 90lbs x 5
75% @ 90lbs x 5
75% @ 90lbs x 5
75% @ 90lbs x 5
Dumbbell Press – 5 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Barbell Upright Row - 3 X 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15
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11-09-2019, 07:05 AM #680Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 2
Sunday 11-09-19
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 80lbs x 5
60% = 100bs x 3
MAIN LIFT = 8 X 4 @ 80%
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
Dumbbell Bench Press – 5 sets of 8 reps
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8
Seated dips
BW x 20
BW x 20
BW x 20
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11-11-2019, 05:50 AM #681Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 2
Monday 11-11-19
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 5 X 5 @ 80%
80% @ 95lbs x 4
80% @ 95lbs x 4
80% @ 95lbs x 4
80% @ 95lbs x 4
80% @ 95lbs x 4 + 60% = 70lbs 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
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15Last edited by Darthdingo; 11-13-2019 at 05:26 AM.
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11-13-2019, 05:28 AM #682Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / week 2
Wednesday 11-13-19
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 100lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
MAIN LIFT = 5 X 4 @ 80%
80% = 170lbs x 4
80% = 170lbs x 4
80% = 170lbs x 4
80% = 170lbs x 4
80% = 170lbs x 4 + 60% = 130lbs x 3
Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
40lb X 8
40lb X 8
40lb X 8
40lb X 8
40lb X 8
Barbell Rows = 4 X 10
60lbs x 8
60lbs x 8
60lbs x 8
60lbs x 8
T-bar Rows = 3 sets x 12
80lbs x 12
80lbs x 12
80lbs x 12Last edited by Darthdingo; 11-13-2019 at 07:27 AM.
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11-15-2019, 04:51 AM #683Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 2
Friday 11-15-19
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 80lbs x 5
60% = 100bs x 3
MAIN LIFT = 8 X 4 @ 80%
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4
80% @ 130lbs x 4 + 60% = 100bs x 3
Dumbbell Bench Press – 5 sets of 8 reps
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8
Seated dips
BW x 20
BW x 20
BW x 20Last edited by Darthdingo; 11-18-2019 at 05:27 AM.
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11-18-2019, 05:28 AM #684Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 3
Monday 11-18-19
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 5 X 3 @ 85%
85% @ 100lbs x 3
85% @ 100lbs x 3
85% @ 100lbs x 3
85% @ 100lbs x 3
85% @ 100lbs x 3 + 60% = 70lbs 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
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15
-
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11-20-2019, 04:51 AM #685Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / week 3
Wednesday 11-20-19
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 100lbs x 5
50% = 110lbs x 5
60% = 130lbs x 3
MAIN LIFT = 5 X 3 @ 85%
85% = 185lbs x 3
85% = 185lbs x 3
85% = 185lbs x 3
85% = 185lbs x 3
85% = 185lbs x 3 + 60% = 130lbs x 3
Bent over Dumbbell Rows = 5 X 10 ( slow controlled movement )
40lb X 8
40lb X 8
40lb X 8
40lb X 8
40lb X 8
Barbell Rows = 4 X 10
60lbs x 8
60lbs x 8
60lbs x 8
60lbs x 8
T-bar Rows = 3 sets x 12
80lbs x 12
80lbs x 12
80lbs x 12
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11-22-2019, 05:10 AM #686Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 3
Friday 11-22-19
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 80lbs x 5
60% = 100bs x 3
MAIN LIFT = 8 X 3 @ 85%
85% @ 140lbs x 3
85% @ 140lbs x 3
85% @ 140lbs x 3
85% @ 140lbs x 3
85% @ 140lbs x 3 + 60% = 100bs x 3
Dumbbell Bench Press – 5 sets of 8 reps
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8
Seated dips
BW x 20
BW x 20
BW x 20
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11-25-2019, 05:20 AM #687Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 4
DELOAD
Monday 11-25-19
OH Press = 1RM = 130lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 3
MAIN LIFT = 5 X 5 @ 60%
60% @ 70lbs x 5
60% @ 70lbs x 5
60% @ 70lbs x 5
60% @ 70lbs x 5
60% @ 70lbs x 5
Dumbbell Press – 4 X 8
30lbs x 8
30lbs x 8
30lbs x 8
30lbs x 8
Barbell Upright Row - 4 X 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Dumbbell Shrugs - 3 X 15 ( Up wight 10lbs next month )
140lbs x 15
140lbs x 15
140lbs x 15Last edited by Darthdingo; 11-25-2019 at 06:18 AM.
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11-27-2019, 06:06 AM #688Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / week 4
DELOAD
Wednesday 11-27-19
Deadlift = 1RM = 240lbs
WARMUP = Bar x 10
40% = 100lbs 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
Bent over Dumbbell Rows = 4 X 10 ( slow controlled movement )
40lb X 8
40lb X 8
40lb X 8
40lb X 8
40lb X 8
Barbell Rows = 4 X 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
T-bar Rows = 3 sets x 12
80lbs x 12
80lbs x 12
80lbs x 12Last edited by Darthdingo; 11-27-2019 at 07:24 AM.
-
-
11-29-2019, 07:25 AM #689Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
The Smolov Jr. Program AKA 7/5/3
Month 5 / Week 4
DELOAD
Friday 11-29-19
Bench Press = 1RM = 180lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 80lbs x 5
60% = 100bs 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 8 reps
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
40lbs Dumbbell X 8
Push Ups = 4 X 8
BW x 8
BW x 8
BW x 8
BW X 8
Seated dips
BW x 20
BW x 20
BW x 20
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12-01-2019, 03:17 PM #690Registered User
- Join Date: Nov 2007
- Age: 50
- Posts: 1,448
- Rep Power: 1117
5/3/1
Month 6 / Week 1
Monday 12-02-19
OH Press = 1RM = 125lbs
WARMUP = Bar x 10
40% = 50lbs x 5
50% = 60lbs x 5
60% = 70lbs x 5
MAIN LIFT'S: 3 sets of 5 reps each
65% @ 75lbs x 5
75% @ 85lbs x 5
85% @ 95lbs x 5 + 65% @ 75lbs x 5
Dumbbell Press – 5 X 9
30lbs x 9
30lbs x 9
30lbs x 9
30lbs x 9
30lbs x 9
Lateral raises - 4 X 10
10lb weights ea arm x 10
10lbs x 10
10lbs x 10
10lbs x 10
Dumbbell Shrugs - 3 X 12
50lbs x 12
50lbs x 12
50lbs x 12
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