19.- Ogus 753, Matthew Ogus PDF

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Table of Contents Legal and Copyright 4 Introduction 5 How did 753 come to be? 5 It's Not About the PR's... 6 Paying the Price 7 Know your Why 8 What you'll get out of this book 9 How to Use This Book 10 Chapter 1: Core Work 11 753 Major Keys 11 753 Programming 12 Original and Mayhem 13 Finding Your Maxes 14 Setting your Training maxes: 15 Scheduling 17 Order of Workouts 20 Top Set PR 21 RPE and RIR 22 Top Set Progression Method 24 What do I do after the Top Set? 26 RPE and RIR Action Chart 27 The Back Off Sets 29 Falling Short of the Goal 30 AutoRegulating 32 Looking for Connections 33 Increasing your Training Maxes 34 Resetting your Training Maxes 34 Should You Reset Your Top-Set PR Training Weight 35 Decreasing the Weight Increase Increment for your Training Max 36 Warm Up Sets 37

Chapter 2: More Work 39

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Don’t Call it Accessory Work 39 It's Necessary Work 40 Full Upper Body and Full Lower Body Workouts 41 Considerations for More Work - Time 42 Considerations for “MORE WORK” - Goals, Rep Ranges… (and Time)44 Considerations for “MORE WORK” - Recovery 45 Considerations for “MORE WORK” - strong points & weak points 46 General Tips for “MORE WORK” 47 Legs/Calves/Abs Tips for “MORE WORK” on Squat Day 49 Legs/Calves/Abs Tips for “MORE WORK” on Deadlift Day 51 Chest Tips for “MORE WORK” on Benchpress Day 55 Shoulder Tips for “MORE WORK” on Benchpress Day 55 Back Tips for “MORE WORK on Benchpress Day" 56 Arms Tips for “MORE WORK" on Benchpress Day 57 Chest Tips for “MORE WORK” on OHP day 58 Shoulders Tips for “MORE WORK” on OHP day 58 Back Tips for “MORE WORK" on OHP day 59 Arms Tips for “MORE WORK" on OHP day 60 “More Work” Templates 60 "In-N-Out" Work (for those who have 30 minutes to do “more more") 61 “Dedicated Work" (for those who have around 60 minutes to do “more work”) 63 “Ultimate Work” (for those who have 90 or more minutes to do “more work”) 65 Chapter 3: The Big Lifts 68 Squat 68 General Squat Setup 69 The Walkout 71 Squat Execution 71 The High Bar Squat 73 Low Bar Squat 74 Hybrid Squat 75

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Benchpress 76 Benchpress Fundamentals 77 Benchpress Setup 78 Using a Spotter on The Benchpress 81 The Unrack 82 Benchpress Execution 83 Benchpress Miscellaneous 84 Deadlift 84 Conventional Deadlift 85 Sumo Deadlift 88 Deadlift Grips 91 OHP 92 Chapter 4: Warming Up, Injury Prevention, and Recovery 96 Chapter 5: A Quick Word on Nutrition, Cutting, Bulking 96 The 753 Excel Workbook 97

Before beginning any new exercise or diet program, it is recommended that you seek medical advice from your personal physician. This book is not intended to be a substitute for the advice of a licensed physician, nor is it intended for the treatment or prevention of disease. Use of the information herein is at the sole risk of the reader.

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.

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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).

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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 starting 7/5/3, I had recently hit the biggest Squat Rep PR (425x5), Benchpress Rep PR (330x3), Overhead Press Rep PR (240x4) and Sumo Deadlift (550x1) of my life. Instead of trying to up those numbers every or every other week, I became more interested in spending time doing structured work below those weights and accumulating a lot of volume. I decided I’d be patient and go for bigger PR’s in the future, all the while doing plenty of bodybuilding work to further myself in that endeavor. ! !!!!!!!!!!! From this, a new and alternate version of 7/5/3 was born. I added a 6x6 workout at 70% and took out the top-set PR week. I also broke up the structure and varied the percentages throughout a 4 week block so that there was no longer a 3’s week, a 5’s week, and a 7’s week, but now in each week, every workout is a different percentage and rep scheme from the previous one. What resulted was a very enjoyable and varied system for gaining strength and size. !After just 4 months, I tested my

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squat and deadlift again.! I hit a 50 pound PR in the deadlift with 600 Lbs and I took my high bar squat to 500 Lbs, 50 pounds more than my previous low-bar with knee wraps PR back in 2012. I also packed on quite a bit of muscle. !!!!!!!!!!! Much time later, I went back to performing 7/5/3 how it was originally intended; with a dedicated 7’s week, a 5’s week, a 3’s week, followed by a deload week and a Top-Set PR week. This is currently my favorite style of running 7/5/3.!

Are you willing to Pay The Price for Strength AND Size? !!!!!!!!!!! If you just wanted to increase the powerlifting competition lifts with no care of anything else (like what you look like), this program isn’t for you. Likewise, if you only care about the size of your muscles and not about being strong and awesome, this program isn’t for you. Fortunately, I can say that the vast majority of you reading this want to gain both strength and muscle size. You’re probably in the right place. !!!!!!!!!!! The 7/5/3 Program is a bit different than other strength based programs in the sense that what other people call “accessory work”, I call “an equally important part of the workout”. This program, or better yet, this training philosophy, is NOT for the weak hearted or for those trying to get away with doing nothing. It’s a philosophy of common sense. If you want it all, you have to do it all. If you really want both significant strength gains and size gains, you have to face the fact that you want something that is more complicated, difficult, and time consuming to achieve than either goal by itself. Your workouts will be longer than ones where you have a single goal. Your workouts will be tougher than ones where you have a single goal. You will be forced to acknowledge that the more muscles you want to progress simultaneously, the less you can get

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away with saying things like “yeah, but benchpress works my triceps enough.” You will have to pay more attention to your recovery and minimizing stress than if you had a single goal. But look… Nobody told you to try and gain both size and strength at the same time. It’s what YOU WANT. Do what it takes to get it. !!!!!!!!!!! Unlike the guys who are 100% powerlifting focused, you can’t go home after having just hit 1 or 2 compound lifts and a couple sets of face pulls. You want bigger arms/back muscles/legs/calves/shoulders/chest and just doing the big 4 lifts, for the majority of people, isn’t going to be enough to develop the balanced and aesthetic physique most of us desire. What and how much, we will eventually get to.

Know Your Why Why do you want to be bigger and stronger? You probably didn’t expect you’d get asked this question. Some of you may be thinking, angrily, “DON’T JUDGE ME! JUST TELL ME HOW TO DO IT, MATT!” I bet some of you are thinking to yourself. Now I’m not here to judge nor condemn why you may want to get bigger and stronger. But before you start or continue, this journey, take a moment and answer these questions: Why do you want to get bigger and stronger? What does being bigger and stronger mean to you? !!!!!The reason I’m asking, is if you have a strong enough!“why”,!your "what”!will be clearer and more likely attained. We all want and prefer certain things in life, but the why!is what drives us. It’s the reason we do

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the things we do. If you don’t have a clear why,!you’ll be in the gym constantly questioning yourself, the program you’re on (if any), and everything related to the gym.! Here are a few of my why’s: •

I love working out, and I love the feeling of progress

•

Taking care of myself (exercising for the health benefits) is very important to me, so I might as well be doing it in a way I really have a ton of fun

•

Getting bigger and stronger is just one way I can have deliberate and complete control over, a control which branches out to other areas of my life

•

Not that I need it for my ego necessarily, but becoming bigger and stronger commands me more respect, and also happens to make me more marketable to my target audience

•

I will never have to worry about being out of shape, or too weak to do most every day things, especially as I age

What You’ll get out of this book: I get a kick out of it when I overhear people talk about lifting weights. People overthink things so much. Not only that, but they’re usually still stuck on a myth or piece of advice that was false in the first place.!If only getting big and strong was as simple as that!“one weird trick” that you see in the advertisements while scrolling through your Facebook feed… ! ! !Simple, day in, day out work in the gym, lifting with good form, and slow progression doesn’t sound as sexy as a click-bait article on increasing your benchpress by 100 lbs in a month, but in reality, it’s what works, and we all kind of knew that already. The basic to-do’s of building

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strength and size are pretty simple, but the day to day grind, pivoting and adjusting, and knowing when to push and when to pull back… That’s the difficult stuff. Patience, planning, and sticking to a plan; that stuff’s hard. The purpose of this book is to arm you with a manual for creating and checking off the perpetual to-do list on the road to a bigger and stronger you. You made the decision to buy this book. Now, you will have to make the decision to implement what you read in it.

How to Use This Book I recommend that you first read this book from start to finish, or at least chapters 1 and 2, before beginning the program. It shouldn’t take too long. Then, at the end of the book, you’ll find the worksheets that you can print out and take with you to the gym. It’s incredibly important that you keep track of the weights you’re hitting, even on the exercises that you don’t think are significant.

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Chapter 1: Core Work 7/5/3 Major Keys: Read and understand these fully 1. “Core Work” consists of work done on the Squat, Deadlift, Overhead Press, and Benchpress based off of a training max and prescribed sets and reps. Each Lift gets a different Day. 2. Do “More Work”. Train like a bodybuilder. On the Squat day, hit a full leg workout. On the Deadlift day, hit a full leg workout. On the OHP day, hit a full upper body workout. On the Benchpress day hit a full upper body workout."Hit an adequate amount of volume of exercises that work the muscles you want to grow, and progress on those lifts too. Train like a bodybuilder. 3. Start Your Training Maxes Light, at 90% of current maxes, and add weight each training cycle 4. Each Training Cycle lasts 5 weeks, the 5th being a deload. 5. Reset your training maxes if and when necessary 6. Training maxes are increased each cycle, but you can lower the weight increase increments if and when necessary 7. Do not Miss/Fail any reps of the 7/5/3 programming 8. Perform each and every lift to the highest standard of form capable and appropriate. The assumption is that you’re performing every lift, especially the core lifts, with great form. 9. Train exactly how you want to train, based on how you should train: according to your goals, personal circumstances, preferences, and individual characteristics.

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753 Programming

There are two main versions of 7/5/3: The Original Version and “Version Mayhem." These numbers are in reference to the squat, benchpress, overhead press, and deadlift, which are all worked on separate days. The Notation is as follows:" Percentage of Training max for X sets of X reps per set.

Original

Week 1

Week 2

Week 3

Week 4

Deload

Day 1

Top Set

75%x5x

80%x7x

85%x10

60%x3x

PR

7

5

x3

5

Top Set

75%x5x

80%x7x

85%x10

60%x3x

PR

7

5

x3

5

Top Set

75%x5x

80%x7x

85%x10

60%x3x

PR

7

5

x3

5

Top Set

75%x5x

80%x7x

85%x10

60%x3x

PR

7

5

x3

5

Day 2

Day 3

Day 4

*”Top Set PR” will be explained later*

Mayhem

Week 1

Week 2

Week 3

Week 4

Deload

Day 1

75%x5x

80%x7x

70%x6x

85%x10

60%x3x

7

5

6

x3

5

80%x7x

70%x6x

85%x10

75%x5x

60%x3x

5

6

x3

7

5

70%x6x

85%x10

75%x5x

80%x7x

60%x3x

6

x3

7

5

5

85%x10

75%x5x

80%x7x

70%x6x

60%x3x

x3

7

5

6

5

Day 2

Day 3

Day 4

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You will be performing the main 4 lifts based on training maxes. You take your training max for a given lift, and lift it at the percentage laid out, for the sets and reps laid out. If the number you’re supposed to lift comes out to something like “206.25”, just round to the nearest 5 lbs, and if you’re not sure whether to round up or down, round down. If you have microplates (0.25, 0.5, 0.75, and 1.0 Lb plates), you’d round the numbers to the nearest half pound. If unsure, round down. More on microplates later."

What’s the Difference between Original and Mayhem? " " "As you can see, in the original version, each week has the same lifting percentages, sets, and reps. Each week 1 workout is the same in terms of core 7/5/3 programming, same with week 2, and so on. There is a week called “Top Set PR week” in the original version. This will be described in greater detail later, but imagine this week as the one in which we test out our strength. In the mayhem version, there are four percentage/sets/rep schemes being alternated (besides the deload). You’ll notice there is a workout saying “70%x6x6” that isn’t in the original version. Every workout is different in terms of core work." This can be great for those who might get bored doing the same percentages for four workouts in a row and for those who don’t want to test their strength each week on a regular basis." " " "Neither is easier or harder than the other. One may fit you better based on preference. I’d recommend starting with the original version and running it for several training cycles until you have to take a reset (which we’ll discuss later) and then perhaps try the other version, or vice versa. If you’re not sure which to pick, pick the original. You’ll have

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a better idea of how Mayhem would be while doing the Original, than doing Mayhem and wondering what the Original version would be like." " " "One thing I’ll point out with Mayhem is that I I set it so that before your heaviest workouts is a “light” (more like moderate) workout. Not quite a deload, but each set should feel easier to complete than the sets in the 7’s, 5’s, or 3’s workouts."

Finding Your Maxes:

"""""You may or may not know your current one rep max for each lift. To calculate a one rep max, identify your most recent best set for each lift. If you haven’t trained one or more lifts in a while, feel free to take a week to test out where you stand on the core lifts. Just aim for what you think you can hit between 5-8 reps and do as many as you can without hitting failure." A simple but imperfect way to estimate your one rep max is as follows. (Weight x reps x 0.0333) + Weight """""For example, If you recently squatted 275x5 and want to find out what your estimated one rep max is, you’d take 275, multiply by 5, multiply by 0.0333, and then add 275. Pull out a calculator and do the math with me. The number we end up with is 320.7875 but let’s round to the nearest 5, so that’s 320 Lbs. Your estimated one rep max if you can squat 275x5 is around 320 lbs."This isn’t a perfect calculation by any means, for reasons I won’t get into, just know it gives a good starting point for which to base your training max from. " " "Also, let me clarify, this is assuming you’re doing proper form, which includes a full range of motion on each lift. This means not bouncing the

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bar off your chest, or bouncing the weights off the floor to help you rep out a couple more deadlifts. Everything in this entire book is written under the assumption that you are using proper form. Without high standards in which you lift your weights, you’ll get less results on an...