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Copyright No part of this eBook may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying, recording or by any information storage and retrieval system, without written permission from the author. Copyright © 2016 by Matt Ogus. All rights reserved. Purchased by Coby Fernandez, [email protected] #8459892
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Ogus / OGUS753 / 5 Introduction How did 7/5/3 come to be? In the late summer of 2014, a year into my “offseason” from competitive natural bodybuilding, I decided to really work on my high-bar squat, benchpress, sumo deadlift, and overhead press (OHP). Tell me if this sounds like you : I also wanted to build a bigger chest, a bigger back, bigger shoulders, bigger legs, bigger calves, a bigger penis (wait, did I just say that), and bigger arms by the end of the year. In other words, I wanted it all. I’d done strength programs in the past, like Jim Wendler’s 5/3/1, and saw great results but this time around I wanted to spend more time under the bar building strength rather than what felt like constantly testing it every workout. I also knew that I wanted to try something a bit different. Something I could say was “mine.” After looking around the internet and at dozens upon dozens of powerlifting and powerbuilding programs, I decided to take the Russian Smolov Squat Program and really make it my own; customizing my own training program using two templates commonly referred to as “Smolov” and” Smolov” Junior as inspiration for my program, at least in terms of reps, sets, and percentage schemes. I’ll be honest, I wasn’t really interested in doing any powerlifting meets, but I did want to get big and strong. I ran my “Big 4” lifts through a week of 7’s at 75% for 5 sets of 7, then a week of 5’s at 80% for 7 sets of 5, and then a week of 10 sets of 3 at 85%. (If this doesn’t make sense to you, don’t worry, it soon will.) Let’s not forget that I was also doing proper hypertrophy work, hitting each bodypart twice a week (actually more than that, but I’ll get to that later). Purchased by Coby Fernandez, [email protected] #8459892
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Ogus / OGUS753 / 6 After that I took a deload week, I decided I wanted to see if at all those three weeks had bumped up my strength. I ran a “Top-Set PR week” (PR meaning Personal Record) and easily hit new rep PR’s in all 4 lifts, including raising my deadlift by 20 Lbs and then hitting my old max for a triple. I had just hit the previous Deadlift PR not much time before this, so I knew I was onto something. I love my PR’s but I loved what those three weeks of solid percentage based training had allowed me to do even more. I couldn’t wait to get back to them and spend more time building my strength. 7/5/3 was born. It’s Not about the PR’s until it is about the PR’s Initially, my new program was designed for the consistent creation of new 3-5 rep PR’s, except in the case for the deadlift where I also liked establishing a new 1 rep max every once in a while. Before
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  • Fall '14
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  • powerlifting, RPE, Coby Fernandez, training maxes

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