I've already completed two weeks using sub-maximal loads, and it felt pretty good.
When the weight gets really heavy, I'll decrease the number of sets... this should occur in another few weeks.
What do you guys think?
This is an A/B scheme routine... meaning, each day, I alternate between workout A and B. See attachment.
By 10x3, I mean 10 sets of 3 reps... 45-60 second rest between each set.
07-18-2009, 05:38 PM #1
My 10x3 Full Body A/B Workout Program (please critique)
Last edited by kidkurious; 07-18-2009 at 05:45 PM.
07-18-2009, 06:39 PM #2
07-18-2009, 06:54 PM #3
deadlift............... 7RM.....227 lbs
chin-up................6RM.....BW + 5.5 lbs
overhead press......7RM.....106 lbs
I know my lifts aren't impressive lol
I'm 5'7" and I weigh about 180-185 lbs
I don't know my BF%, but I have a clear 4-pack
Last edited by kidkurious; 07-18-2009 at 07:00 PM.
07-18-2009, 07:14 PM #4
You're bulking right?
07-18-2009, 07:45 PM #5
I've been doing some of his programs up until now... I got great results following his 10x3 routines.
I'm also interested in how this will workout.
The attached jpg is actually a screenshot taken from my log. I will have a link for the spreadsheet when I start stalling in the majority of my lifts... by then, there should be enough data to see how I have progressed.
As per bulking... I've been cutting for about two months now while following Chads programs...
I'm still cutting while on my 10x3 program (seeing that I'm still lifting sub-maximal loads), but when my lifts start to suffer, I'll have no choice but to increase my calories... So I would say I'll start bulking in a few weeks.
Thanks for your replies man... much appreciated.
07-18-2009, 07:56 PM #6
07-20-2009, 03:33 PM #7
07-20-2009, 04:37 PM #8
- Join Date: Aug 2007
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You know CW has a 10x3 For Fat Loss plan, right? The idea behind it was that cutting while working as heavy as a normal 10x3 plan calls for is a bit too much. So the 10x3 FFL plan is set to go at 75% rather than 80% or more. Here is a link:
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07-20-2009, 06:40 PM #9
07-20-2009, 07:19 PM #10
I've modified it into the program you see now... I basically want to do 10x3 for all exercises until i get close to maxing out... when that happens, I will decrease the sets over time until volume gets too low. At that point, I'll have a good idea of my 3RM, which I can later on use to calculate loads for a new program.
07-22-2009, 08:19 PM #11
07-23-2009, 12:02 AM #12
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