Interdasting
In to see how this plan develops.
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02-16-2013, 06:24 AM #2041
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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02-16-2013, 06:25 AM #2042
try it and see...
i am nto a fan of percentages program as it doesn't allow for feel on the day... they can be awesome though for short spells... smolov etc...
lots fo volume and high intensity... so in theory should work... you will just have to see how your body reacts...
why 60% for the 4x6 squats???Sleepy.
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02-16-2013, 06:35 AM #2043
As am i. I think the 10x3 will have a positive impact on speed/power as it's a pretty fast tempo for the lifts and should pack on some good size as I'll be using a bigger load than 3x10 allows.
I used 60% so the squats stay lighter for the other two days, but I also was thinking of running 1x20 squats instead of 4x6.OG
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02-16-2013, 05:16 PM #2044Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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02-16-2013, 05:19 PM #2045
Well from my reading the 20 rep squats should be a 10 RM, though I did them just to get some more leg work in since my squats was chit.
Yeah the rest of the workout was great and I never missed a rep on squats up untill now on 5/3/1. My training max is 345 and my actual max is 350 so though could be it as well.
Yup, 10 sets of 3 reps straight across no ramping. resting as need between sets, I don;t like to set rest time in stone.OG
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02-17-2013, 07:13 AM #2046
So tomorrow begins my endevor with 10x3.
wave 1 10x3 sets are
squats 250
bench 175
deadlift 295OG
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02-17-2013, 09:31 AM #2047
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
thrilling! It's a real gold mine these logs, happens awesome all over the place...
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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02-17-2013, 09:38 AM #2048
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02-17-2013, 09:46 AM #2049
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02-17-2013, 09:51 AM #2050
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02-17-2013, 10:05 AM #2051Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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02-17-2013, 10:15 AM #2052
I did them on friday after the rest of my workout and had a hell of pump but no DOMS the next day at all. So it's good enough to recover from. I want to make them 2nd because I found out that squating first actually had a negative effect on my main lift, especially the bench as I could not get a strong leg drive.
OG
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02-17-2013, 10:29 AM #2053Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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02-17-2013, 10:37 AM #2054
looks like a solid plan. although these flavor of the week guys have the wrong idea with switching things up all the time and never making progress, I think switching things up after 6 months, when you understand your lifts, percentages, etc, and have the knowledge to see what rep range works for you, is very effective. especially when you do what you are doing and running it out until progress stalls, reset a little bit, and work back up in a slightly different progression. I think thats probably the most effective way to do things, psychologically also.
Stern Crew
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02-17-2013, 11:21 AM #2055Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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02-17-2013, 11:40 AM #2056
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02-17-2013, 04:01 PM #2057
Yeah, I agree. In the year that I have been consistently training I have ran 2 programs(starting strength and 5/3/1) and really on this idea that I'm trying out is a combination of Wendlers 5/3/1(training maxes and full body template) and Waterbury's 10x3 strength/size rep system.
10x3 is very legit for strength, power and size for sure.OG
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02-17-2013, 11:36 PM #2058
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6813
Eager to see how your first day of 10x3 went. Kill it!
B: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-18-2013, 06:25 AM #2059
Day 1
Squats 10x3
Squats
165*5
190*5
225*3
250*3
250*3
250*3
250*3
250*3
250*3
250*3
250*3
250*3
250*3
Felt good at the beginning and goth progressivly tougher. The fast 2 sets were pretty rough, but still easy...if you know what I mean. The tempo is going to be something to get used to as it's almost like pumping like a piston with no time to breath between sets. Had a slight pump, nothing tremendous but then again it's only 80% I'm sure the next few weeks will get rougher and rougher.
OHP
70*5
95*5
100*5
115*6
115*6
115*6
115*6
Felt good. The last 3 reps were kinda tough but nothing to extream.
Bent over row
185*6
185*6
185*6
185*6
Lost lower back tightness towards the end of the 3 sets. ROM was compromised on the last 2 reps on the last 2 sets. Gonna drop the weight to about 165 and focus more on my form and ROM.
rear delt
15*15
15*15
15*15
the usual
hammer curlz
55*6
55*6
55*6
55*6
Pretty tough actually. From the extra volume on OHP and rows my arms were like, fcuk you we ain't liftin chit, manages to get all reps in.
Overall, I think it was a pretty good start for the first day. I'm curious to see how the 10x3 plays out the rest of the weeks as today was a pretty easy day. I'm sure it's going to get tough...fast. Time to eat like the manimal I am.OG
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02-18-2013, 07:00 AM #2060
- Join Date: May 2011
- Location: Hull, East Yorkshire, United Kingdom (Great Britain)
- Posts: 6,267
- Rep Power: 10526
Those sets of 3 will make you strong as fuk srs
"Ain't nothing to it but to do it"
Sponsored F.I.T Athlete - http://www.ForgedIronTraining.com - DANTHEMAN5 for 5% off
Training Log || Cube Method - http://forum.bodybuilding.com/showthread.php?t=160370671
Home Physique || 100% Free Motivation - http://www.homephysique.com ||| YouTube Channel: http://youtube.com/lllDBOlll
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02-18-2013, 07:08 AM #2061
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02-18-2013, 10:01 AM #2062
Sets of 3 are so much more fun too. Workout looks excellent.
Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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02-18-2013, 10:11 AM #2063
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
seconding kraut here, and props for the decision to lower the weights for those pendlays in order to hit the form.
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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02-18-2013, 11:55 AM #2064
glad the first session went well...
solid numbers and upwards form here...Sleepy.
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02-18-2013, 02:25 PM #2065
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
That there is a lot of squatting, trust me I feel your pain haha. Nice work.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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02-18-2013, 08:27 PM #2066
Yeah I do like the sets of 3
My lower back just could not take the beating anymore with squats, Ohp and pendlay.
looking forward to wednesdays bench day for sure
LOl yeah, but it went fast when you consider the tempo(1-0-1) and the short rest 1-2 minutes between sets.OG
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02-19-2013, 03:37 AM #2067
dig the approach....in... still
The dumber people think you are, the more surprised they're going to be when you kill them. - William Clayton
log- http://forum.bodybuilding.com/showthread.php?t=147658573
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02-19-2013, 03:53 AM #2068
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02-19-2013, 02:53 PM #2069
- Join Date: Jul 2011
- Location: College Station, Texas, United States
- Posts: 4,453
- Rep Power: 6813
Ouch, lots of squatting. And still solid pressing and rows, good workout man. Let's see how benching like that treats ya tomorrow
B: 320
S: 435
D: 510
OHP (Strict): 210
Front Squat (ATG): 315
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02-19-2013, 04:13 PM #2070Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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