Ogus753 Excel 2.0

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http://ogus753.com/ Ogus 7/5/3 Method

Thank you for purchasing Ogus753 and downloading your workout sheets! Copyright:

This spreadsheet is intellectual property of Ogus Corporation d/b/a Matt Ogus. This spreadsheet may not be shared, duplicated, sold, or altered and sold without written consent by Matt Ogus. Make sure to read the eBook for a full understanding of the Ogus753 program.

**Get Started by inputting your current best lifts on the next sheet, then choose which version of Ogus753 you want to use.**

**For each version, you have a sheet which tells you your current Training Maxes/Programming for your Main lifts and a "Schedule" sheet where you can keep track all of your lifts, Main lifts and "More Work"** <--- The Facebook group is exclusively for Ogus753 customers only.

To expedite your approval to the FB group, screenshot your Proof of Purchase, and email Ogusfit ((at)) gmail (dot) com from the Email in which you Purchased Ogus753.

IMPORTANT NOTE: ONLY MAKE CHANGES ON THE STATS PAGE

CLICK HERE =========

This Page

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This spreadsheet is intellectual property of Ogus Corporation d/b/a Matt Ogus. This spreadsheet may not be shared, duplicated, sold, or altered and sold without written consent by Matt Ogus.

**Get Started by inputting your current best lifts on the next sheet, then choose which version of Ogus753 you want to use.**

**For each version, you have a sheet which tells you your current Training Maxes/Programming for your Main lifts and a "Schedule" sheet where you can keep track all of your lifts, Main lifts and "More Work"** <--- The Facebook group is exclusively for Ogus753 customers only.

IMPORTANT NOTE: ONLY MAKE CHANGES ON THE STATS PAGE

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This spreadsheet is intellectual property of Ogus Corporation d/b/a Matt Ogus. This spreadsheet may not be shared, duplicated, sold, or altered and sold without written consent by Matt Ogus.

**For each version, you have a sheet which tells you your current Training Maxes/Programming for your Main lifts and a "Schedule" sheet where you can keep track all of your lifts, Main lifts and "More Work"**

IMPORTANT NOTE: ONLY MAKE CHANGES ON THE STATS PAGE

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General:

LBS/KG:

lbs

5 lbs

7/5/3 plan:

Start Date:

06/14/16

Day 1:

Squat

on

Day 2:

Bench

on

Day 3:

Deadlift

on

Day 4:

OHP

on

Current Stats:

Squat:

200 lbs

Bench:

160 lbs

Deadlift:

200 lbs

OHP:

130 lbs

7/5/3 progression:

Increase every cycle by:

Squat:

10 lbs

Bench:

5 lbs

Deadlift:

10 lbs

OHP:

5 lbs

Round

to Nearest:

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CLICK TO GO

MAKE CHANGES ONLY ON THIS PAGE

*You can change Lbs/Kilograms, rounding, your workout days, increase increments, and more.

Mon

<---- Squat and Deadlift can be switched

Wed

<----Bench and OHP days can be switched.

Sat

Workout days of the week are completely up to you.

Sun

for:

5 reps

for:

4 reps

for:

4 reps

for:

3 reps

EXERCISE LIST

Squat and Deadlift

Squat

Deadlift

Front Squat

Safety Bar Squat

Hack Squat

Good Mornings

Main Page

THIS PAGE

OGUS 753 Original Maxes

OGUS 753 Original Schedule

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Glute Bridges

Romanian Deadlift

Stiff Leg Deadlift

Sumo Deadlift

Back Extensions

Reverse Hyperextensions

Seated Leg Curls

Lying Leg Curls

One Legged Leg Curls

Leg Extensions

Standing Calf Raise

Donkey Calf Raise

Seated Calf Raise

Hanging/Roman Chair Leg Lifts

Cable Crunches

Dragon Flags

"Around the Worlds" (abs)

Hip Abductors "Bad Girls"

Hip Abductors "Good Girls"

Glute Kickbacks

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*You can change Lbs/Kilograms, rounding, your workout days, increase increments, and more.

<---- Squat and Deadlift can be switched <----Bench and OHP days can be switched.

Workout days of the week are completely up to you.

90%:

(1RM:

225 lbs)

205 lbs

(1RM:

175 lbs)

160 lbs

(1RM:

218 lbs)

195 lbs

(1RM:

138 lbs)

125 lbs

EXERCISE LIST

Bench Press and OHP

Benchpress

OHP (Overhead Press)

Weighted Pullups

Weighted Chinups

Dumbell Row

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T-Bar Row

Barbell Row

Seal Row

Cable Row

Machine/Chest Supported Row

Incline BB Press

Incline DB Press

Flat DB Press

Decline DB Press

Chest Flyes

Weighed Dips

Shoulder Press

Landmine Press

Rear Delt Flyes

Face Pulls

Side Lateral Raises (cable/machine/DB)

Upright Row

Shrugs

Dumbbell Curls

Barbell Curls

Cable Curls

Machine Curls

EZ Bar Curl

JM Press

Close Grip Benchpress

Skullcrusher

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MesoCycles:

_{DO NOT CHANGE ANY INFORMATION ON THIS SHEET ALL CHANGES ARE DONE ON THE STATS PAGE}

CLICK ====>

Initial TM

LBS

Squat

205 Bench

160 Deadlift

195 OHP

125 C

y

c

le

1 :

WEEK 1 Weight Squat 155 Bench 120 Deadlift 145 OHP 95 PERCENTAGE 75%

NEW TM:

LBS

Squat

215 Bench

165 Deadlift

205 OHP

130 C

y

c

le

2 :

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NEW TM:

LBS

Squat

225 Bench

170 Deadlift

215 OHP

135 C

y

c

le

3 :

NEW TM:

LBS

Squat

235 Bench

175 Deadlift

225 OHP

140 C

y

c

le

4 :

NEW TM:

LBS

Squat

245 Bench

180 Deadlift

235 OHP

145 C

y

c

le

5 :

WEEK 1 Weight Squat 185 Bench 135 Deadlift 175 OHP 110

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Squat

255 Bench

185 Deadlift

245 OHP

150 C

y

c

le

6 :

NEW TM:

LBS

Squat

255 Bench

185 Deadlift

245 OHP

150 C

y

c

le

7 :

NEW TM:

LBS

Squat

265 Bench

190 Deadlift

255 OHP

155 C

y

c

le

8 :

WEEK 1 Weight Squat 200 Bench 145 Deadlift 190

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C

y

c

le

8 :

OHP 115 PERCENTAGE 75%

NEW TM:

LBS

Squat

275 Bench

195 Deadlift

265 OHP

160 C

y

c

le

9 :

NEW TM:

LBS

Squat

285 Bench

200 Deadlift

275 OHP

165 NEW TM:

LBS

Squat

295 Bench

205 Deadlift

285 OHP

170

WEEK 1 Weight Squat 220 Bench 155

C

y

c

le

1

0 :

C

y

c

le

1

1 :

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Bench

210 Deadlift

295 OHP

175 NEW TM:

LBS

Squat

315 Bench

215 Deadlift

305 OHP

180 NEW TM:

LBS

Squat

325 Bench

220 Deadlift

315 OHP

185

WEEK 1 Weight Squat 245

C

y

c

le

1

2 :

C

y

c

le

1

3 :

C

y

c

le

1

4 :

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Bench 165 Deadlift 235 OHP 140 PERCENTAGE 75%

NEW TM:

LBS

Squat

335 Bench

225 Deadlift

325 OHP

190 NEW TM:

LBS

Squat

345 Bench

230 Deadlift

335 OHP

195 NEW TM:

LBS

Squat

355 Bench

235 Deadlift

345 OHP

200

WEEK 1 Weight

C

y

c

le

1

4 :

C

y

c

le

1

5 :

C

y

c

le

1

6 :

C

y

c

le

1

7 :

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Squat

365 Bench

240 Deadlift

355 OHP

205 NEW TM:

LBS

Squat

375 Bench

245 Deadlift

365 OHP

210 NEW TM:

LBS

Squat

385 Bench

250 Deadlift

375 OHP

215 C

y

c

le

1

8 :

C

y

c

le

1

9 :

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NEW TM:

LBS

Squat

395 Bench

255 Deadlift

385 OHP

220 NEW TM:

LBS

Squat

405 Bench

260 Deadlift

395 OHP

225 NEW TM:

LBS

Squat

415 Bench

265 Deadlift

405 C

y

c

le

2

0 :

C

y

c

le

2

1 :

C

y

c

le

2

2 :

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NEW TM:

LBS

Squat

425 Bench

270 Deadlift

415 OHP

235 C

y

c

le

2

4 :

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DO NOT CHANGE ANY INFORMATION ON THIS SHEET ALL CHANGES ARE DONE ON THE STATS PAGE

WEEK 1 WEEK 2

Sets x Reps Weight Sets x Reps

4 X 7 Squat 165 6 X 5 4 X 7 Bench 155 6 X 5 4 X 7 Deadlift 155 6 X 5 4 X 7 OHP 100 6 X 5 75% PERCENTAGE 80% WEEK 1 WEEK 2

4 X 7 Squat 170 6 X 5 4 X 7 Bench 130 6 X 5 4 X 7 Deadlift 165 6 X 5 4 X 7 OHP 105 6 X 5 75% PERCENTAGE 80%

STATS

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WEEK 1 WEEK 2

4 X 7 Squat 195 6 X 5

4 X 7 Bench 145 6 X 5

4 X 7 Deadlift 190 6 X 5

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WEEK 1 WEEK 2

4 X 7 Squat 210 6 X 5

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4 X 7 OHP 125 6 X 5

75% PERCENTAGE 80%

WEEK 1 WEEK 2

4 X 7 Squat 235 6 X 5

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WEEK 1 WEEK 2

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4 X 7 Bench 175 6 X 5

4 X 7 Deadlift 250 6 X 5

4 X 7 OHP 150 6 X 5

75% PERCENTAGE 80%

WEEK 1 WEEK 2

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WEEK 1 WEEK 2

4 X 7 Squat 300 6 X 5

4 X 7 Bench 195 6 X 5

4 X 7 Deadlift 290 6 X 5

4 X 7 OHP 170 6 X 5

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WEEK 1 WEEK 2

4 X 7 Squat 325 6 X 5

4 X 7 Bench 210 6 X 5

4 X 7 Deadlift 315 6 X 5

4 X 7 OHP 180 6 X 5

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WEEK 1 WEEK 2

4 X 7 Squat 340 6 X 5

4 X 7 Bench 215 6 X 5

4 X 7 Deadlift 330 6 X 5

4 X 7 OHP 190 6 X 5

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DO NOT CHANGE ANY INFORMATION ON THIS SHEET ALL CHANGES ARE DONE ON THE STATS PAGE

WEEK 3 DELOAD

Weight Sets x Reps Weight

Squat 175 8 X 3 Squat 125 Bench 135 8 X 3 Bench 95 Deadlift 165 8 X 3 Deadlift 115 OHP 105 8 X 3 OHP 75 PERCENTAGE 85% PERCENTAGE 60% WEEK 3 DELOAD

Squat 185 8 X 3 Squat 130

Bench 140 8 X 3 Bench 100

Deadlift 175 8 X 3 Deadlift 125

OHP 110 8 X 3 OHP 80

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Squat 210 8 X 3 Squat 145

Bench 155 8 X 3 Bench 110

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Squat 225 8 X 3 Squat 160

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OHP 130 8 X 3 OHP 95

PERCENTAGE 85% PERCENTAGE 60%

Squat 250 8 X 3 Squat 175

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Bench 185 8 X 3 Bench 130

OHP 155 8 X 3 OHP 110

PERCENTAGE 85% PERCENTAGE 60%

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Squat 320 8 X 3 Squat 225

Bench 210 8 X 3 Bench 145

OHP 180 8 X 3 OHP 125

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Squat 345 8 X 3 Squat 245

Bench 220 8 X 3 Bench 155

OHP 190 8 X 3 OHP 135

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Squat 360 8 X 3 Squat 255

Bench 230 8 X 3 Bench 160

OHP 200 8 X 3 OHP 140

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DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60%

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DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5

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DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5

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5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5

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DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps

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5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps

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DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60%

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DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60% DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60%

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DELOAD Sets x Reps 5 x 5 5 x 5 5 x 5 5 x 5 60%

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Cable Crunches 2 to 3 10 to 12 Hip Abductors "Good Girls" 2 to 3 15-20 Hip Abductors "Bad Girls" 2 to 3 15-20

BENCH Sets Reps

Benchpress XXX XXX Weighted Pullups 2 6 to 10 Shoulder Press 2to3 8 to 10 Machine/Chest Supported Row 2 to 3 10 to 15 Pulldowns (Neutral, shoulder width recommende 2 to 3 8 to 10 Triceps Pushdowns/Extensions 2 to 3 12 to 15 Dumbbell Curls 2 to 3 8 to 12 Face Pulls 2 to 3 10 to 15 Rear Delt Flyes 2 to 3 12 to 15

DEADLIFT Sets Reps

Deadlift XXX XXX

Reverse Lunges 3 10 to 15 Seated Leg Curls 3 8 to 12 Seated Calf Raise 3 to 4 8 to 10 Hanging/Roman Chair Leg Lifts 2 to 3 10 to 15 Hip Abductors "Good Girls" 2 to 3 15-20 Hip Abductors "Bad Girls" 2 to 3 15-20

OHP Sets Reps

OHP (Overhead Press) XXX XXX Weighted Chinups 2 6 to 10 Incline DB Press 3 8 to 12 Dumbell Row 2 to 3 10 to 15 Machine/Chest Supported Row 2 to 3 8 to 10

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Preacher Triceps Extensions 2 to 3 12 to 15 Dumbbell Curls 2 to 3 8 to 12 Face Pulls 2 to 3 10 to 15 Rear Delt Flyes 2 to 3 12 to 15

Everything here is customizable, this is just a basic template that ought to work well for most people

On "Top Set PR Week" go for a new Rep Max. Whether it's a new 1 Rep max or whatever. Generally I'd recommend shooting in the 3-5 rep range, with it being okay if you "accidentally" get more than that. Decide to attempt your Top Set PR's based on previous Top Set PR's, try to beat old records (of any rep count). Good place to start may be 90% of your current Training max for as many reps as you can get. One simple way to go about it… Let's say this mesocycle you hit a deadlift of 400 x 3. Next Top Set PR week go for 4-6 reps. You may even surprise yourself with 7-8

Try to Leave 1 "Rep In Reserve" on your Top set, of course unless you're attempting a new 1 Rep Max.

What to do after your "Top Set". (Pick your Drop %)

If You did Multiple Reps:

Decide the Rate of Perceived Exertion of that Top Set, or in other words… How many Reps you had in Reserve.

If you felt like you could have EASILY done 1 more rep, or "you had 1.5 reps left in the tank", drop the weight by 5% and do 2-5 sets until you hit a set where you feel like you only have 1 rep left in the tank.

If you feel like you most likely had exactly or around1 rep left in the tank, drop the weight by 7.5% and do 2-5 sets until you hit a set where you feel like you only have 1 rep left in the tank.

If you end up hitting a set where you feel like you didn't have 1 more rep in the tank, drop the weight by 10% and do 2-5 sets until you hit a set where you feel like you only have 1 rep left in the tank.

If you did a 1 rep Max:

If it was relatively easy, drop the weight by 10% and do triples, 2-5 sets until you hit a set where you feel like you only have 1 rep left in the tank If it was moderate difficulty, drop the weight 15% and do triples, 2-5 sets until you hit a set where you feel like you only have 1 rep left in the tank.

If it was EXTREMELY Hard: consider moving on to the next exercise. If you feel like CRAP but want to do work, do 2-3 sets of deload weight. If you still feel okay and want to work, drop the weight by 20-25% and do triples, 2-5 sets until you hit a set where you feel like you only have 1 rep left in the tank

Focus More on the 3-5 Rep PR's… up to even 8 or 10 reps on days you are feeling incredible

For Microcycle 1, Microcycle 2, and Microcycle 3…

Check the sheet "Top 753" and input your current Top Set Weight and Rep Record for the Squat, Bench, Deadlift, and Overhead Press. If you have multiple sets in mind, see which yields the greater max. (if unknown guestimate what you *could* do realistically on a top set)

The form populates itself out through 24 cycles.

At any point, at any mesocycle, you can change the Training max of that cycle and it will automatically affect the future training maxes. (Perfect for resets or small bumps along the road)

At any point, at any mesocycle, you can change the increment at which you increase the weights of your training maxes and it will automatically affect the future training maxes. (useful for when things start getting rough, and can be used alongside resets for long-term scope) On this tracking sheet, simply look onto the "Top 753" sheet to see what you need to do for a given mesocycle or microcycle, in terms of weight, sets, and reps on the big 4 Lifts.

Accessory Lift Progression:

Double Progression Method: 3 sets, 8-10 reps (just an example)

Week 1 – Lunges – 50lbs x 8, 8, 8 Week 2 – Lunges – 50lbs x 10, 9, 8

Week 3 – Lunges – 50lbs x 10, 10, 10 (this means next time increase weight and decrease reps next workout) Week 4 – Lunges – 55lbs x 9, 8, 8

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TYPE ACCESORY WORK OR SELECT FROM DROPDOWN

Mesocycle 1 (Introduction) Top Set PR Week

example (weight x sets x reps Date/Max 75%, 251.25 x 5 sets of 7, 275 x8,8,9 145x10,10,12 250x5x6 80x3x10 100x3x20 100x3x15 Date/Max Date/Max Date/Max

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Decide the Rate of Perceived Exertion of that Top Set, or in other words… How many Reps you had in Reserve.

If it was relatively easy, drop the weight by 10% and do triples, 2-5 sets until you hit a set where you feel like you only have 1 rep left in the tank If it was moderate difficulty, drop the weight 15% and do triples, 2-5 sets until you hit a set where you feel like you only have 1 rep left in the tank.

Focus More on the 3-5 Rep PR's… up to even 8 or 10 reps on days you are feeling incredible

Check the sheet "Top 753" and input your current Top Set Weight and Rep Record for the Squat, Bench, Deadlift, and Overhead Press. If you have multiple sets in mind, see which yields the greater max.

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Week 7 – Lunges – 55lbs x 10, 10, 10 (this means next time increase weight and decrease reps next workout)

Lower/Upper/Off, Repeat or a set in stone schedule like Monday/Wed/Fri/Sat… or Mon/Tues/Thurs/Fri… etc.

If you can make it to the gym any day of the week, feel free to try the lower/upper/off/repeat. If you have a limiting schedule, set your 4 day workout week in stone, however works best for you. If possible, try to put the day(s) off before your leg day(s). If you'd rather prioritize your upper days, you can put the day(s) off before them instead.

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Date/Max Date/Max 75% 80% Date/Max Date/Max 75% 80% Date/Max Date/Max 75% 80%

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On "Top Set PR Week" go for a new Rep Max. Whether it's a new 1 Rep max or whatever. Generally I'd recommend shooting in the 3-5 rep range, with it being okay if you "accidentally" get more than that. Decide to attempt your Top Set PR's based on previous Top Set PR's, try to beat old records (of any rep count). Good place to start may be 90% of your current Training max for as many reps as you can get. One simple way to go about it… Let's say this mesocycle you hit a deadlift of 400 x 3. Next Top Set PR week go for 4-6 reps. You may even surprise yourself with 7-8

Check the sheet "Top 753" and input your current Top Set Weight and Rep Record for the Squat, Bench, Deadlift, and Overhead Press. If you have multiple sets in mind, see which yields the greater max.

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Microcycle 3 (3's Week) Deload Date/Max Date/Max 85% 60% Date/Max Date/Max 85% 60% Date/Max Date/Max 85% 60% Date/Max Date/Max 85% 60%

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Date/Max Date/Max 75% Date/Max Date/Max 75% Date/Max Date/Max 75%

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Microcycle 2 (5's Week) Microcycle 3 (3's Week) Date/Max Date/Max 80% 85% Date/Max Date/Max 80% 85% Date/Max Date/Max 80% 85% Date/Max Date/Max 80% 85%

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Mesocycle 4

Top Set PR Week Microcycle 1 (7's Week)

Date/Max Date/Max 75% Date/Max Date/Max 75% Date/Max Date/Max 75% Date/Max Date/Max 75%

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Mesocycle 5

Deload Top Set PR Week

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Mesocycle 8

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Mesocycle 9

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Mesocycle 12

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Mesocycle 13

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Mesocycle 16

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Mesocycle 17

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