386620082-Matt-Ogus-753-Excel-Workbook-pdf.pdf - Ogus 7\/5\/3 Mayhem OHP Deadlif Bench Squat Weight 75 250 120 170 Increment\/Cycle OHP 5 Deadlif 10 Bench

386620082-Matt-Ogus-753-Excel-Workbook-pdf.pdf - Ogus...

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Ogus 7/5/3 Mayhem Weight Reps 1RM 90% OHP 75 5 85 75 Deadlif 250 5 280 250 Bench 120 5 135 120 Squat 170 5 190 170 Increment/Cycle OHP 5 <---- 5 for male, 2.5 for female Deadlif 10 <---- 10 for male, 5 for female Bench 5 <---- 5 for male, 2.5 for female Squat 10 <---- 10 for male, 5 for female Rounding 5 <--- Don't change this MesoCycle 1 Microcycle 1 Percentage Weight Sets Reps Deadlif 75% 187.5 5 7 OHP 80% 60 7 5 Squat 70% 119 6 6 Bench 85% 102 10 3 Microcycle 2 Percentage Weight Sets Reps Deadlif 80% 200 7 5 OHP 70% 52.5 6 6 Squat 85% 144.5 10 3 Bench 75% 90 5 7 Microcycle 3 Percentage Weight Sets Reps Deadlif 70% 175 6 6 OHP 85% 63.75 10 3 Squat 75% 127.5 5 7 Bench 80% 96 7 5 Microcycle 4 Percentage Weight Sets Reps Deadlif 85% 212.5 10 3 OHP 75% 56.25 5 7 Squat 80% 136 7 5 Bench 70% 84 6 6
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Deload Week Deadlif 60% 150 3 to 5 5 OHP 60% 45 3 to 5 5 Squat 60% 102 3 to 5 5 Bench 60% 72 3 to 5 5 Mesocycle 2 Microcycle 1 Percentage Weight Sets Reps Deadlif 75% 195 5 7 OHP 80% 64 7 5 Squat 70% 126 6 6 Bench 85% 106.25 10 3 Microcycle 2 Percentage Weight Sets Reps Deadlif 80% 208 7 5 OHP 70% 56 6 6 Squat 85% 153 10 3 Bench 75% 93.75 5 7 Microcycle 3 Percentage Weight Sets Reps Deadlif 70% 182 6 6 OHP 85% 68 10 3 Squat 75% 135 5 7 Bench 80% 100 7 5 Microcycle 4 Percentage Weight Sets Reps Deload Deadlif 85% 221 10 3 Deadlif OHP 75% 60 5 7 OHP Squat 80% 144 7 5 Squat Bench 70% 87.5 6 6 Bench Mesocycle 3 Microcycle 1 Percentage Weight Sets Reps Deadlif 75% 202.5 5 7 OHP 80% 68 7 5 Squat 70% 133 6 6 Bench 85% 110.5 10 3 Microcycle 2 Percentage Weight Sets Reps Deadlif 80% 216 7 5
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OHP 70% 59.5 6 6 Squat 85% 161.5 10 3 Bench 75% 97.5 5 7 Microcycle 3 Percentage Weight Sets Reps Deadlif 70% 189 6 6 OHP 85% 72.25 10 3 Squat 75% 142.5 5 7 Bench 80% 104 7 5 Microcycle 4 Percentage Weight Sets Reps Deload Deadlif 85% 229.5 10 3 Deadlif OHP 75% 63.75 5 7 OHP Squat 80% 152 7 5 Squat Bench 70% 91 6 6 Bench Mesocycle 4 Microcycle 1 Percentage Weight Sets Reps Deadlif 75% 210 5 7 OHP 80% 72 7 5 Squat 70% 140 6 6 Bench 85% 114.75 10 3 Microcycle 2 Percentage Weight Sets Reps Deadlif 80% 224 7 5 OHP 70% 63 6 6 Squat 85% 170 10 3 Bench 75% 101.25 5 7 Microcycle 3 Percentage Weight Sets Reps Deadlif 70% 196 6 6 OHP 85% 76.5 10 3 Squat 75% 150 5 7 Bench 80% 108 7 5 Microcycle 4 Percentage Weight Sets Reps Deload Deadlif 85% 238 10 3 Deadlif OHP 75% 67.5 5 7 OHP Squat 80% 160 7 5 Squat Bench 70% 94.5 6 6 Bench
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Mesocycle 5 Microcycle 1 Percentage Weight Sets Reps Deadlif 75% 217.5 5 7 OHP 80% 76 7 5 Squat 70% 147 6 6 Bench 85% 119 10 3 Microcycle 2 Percentage Weight Sets Reps Deadlif 80% 232 7 5 OHP 70% 66.5 6 6 Squat 85% 178.5 10 3 Bench 75% 105 5 7 Microcycle 3 Percentage Weight Sets Reps Deadlif 70% 203 6 6 OHP 85% 80.75 10 3 Squat 75% 157.5 5 7 Bench 80% 112 7 5 Microcycle 4 Percentage Weight Sets Reps Deload Deadlif 85% 246.5 10 3 Deadlif OHP 75% 71.25 5 7 OHP Squat 80% 168 7 5 Squat Bench 70% 98 6 6 Bench Mesocycle 6 Microcycle 1 Percentage Weight Sets Reps Deadlif 75% 225 5 7 OHP 80% 80 7 5 Squat 70% 154 6 6 Bench 85% 123.25 10 3 Microcycle 2 Percentage Weight Sets Reps Deadlif 80% 240 7 5 OHP 70% 70 6 6 Squat 85% 187 10 3 Bench 75% 108.75 5 7 Microcycle 3 Percentage Weight Sets Reps Deadlif 70% 210 6 6 OHP 85% 85 10 3 Squat 75% 165 5 7
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Bench 80% 116 7 5 Microcycle 4 Percentage Weight Sets Reps Deload Deadlif 85% 255 10 3 Deadlif OHP 75% 75 5 7 OHP Squat 80% 176 7 5 Squat Bench 70% 101.5 6 6 Bench Mesocycle 7 Microcycle 1 Percentage Weight Sets Reps Deadlif 75% 232.5 5 7 OHP 80% 84 7 5 Squat 70% 161
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