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  1. #1
    Registered User kidkurious's Avatar
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    My 10x3 Full Body A/B Workout Program (please critique)

    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.

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    Last edited by kidkurious; 07-18-2009 at 06:45 PM.
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  2. #2
    Registered User tom10's Avatar
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    Originally Posted by kidkurious View Post
    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.

    What are your current maxes?
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  3. #3
    Registered User kidkurious's Avatar
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    Originally Posted by tom10 View Post
    What are your current maxes?
    My last recorded maxes are as follows (recorded in mid-June):

    deadlift............... 7RM.....227 lbs
    chin-up................6RM.....BW + 5.5 lbs
    overhead press......7RM.....106 lbs
    squat...................14RM...161 lbs
    row......................12RM...128 lbs
    bench...................10RM...133.5 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 08:00 PM.
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  4. #4
    Registered User tom10's Avatar
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    Originally Posted by kidkurious View Post
    My last recorded maxes are as follows (recorded in mid-June):

    deadlift............... 7RM.....227 lbs
    chin-up................6RM.....BW + 5.5 lbs
    overhead press......7RM.....106 lbs
    squat...................14RM...161 lbs
    row......................12RM...128 lbs
    bench...................10RM...133.5 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
    Well as long as you start out light this could work. I don't know any people who have used this type routine. Sounds like a Chad Waterbury workout though. Seems kind of goofy and I'm sure thats why you haven't gotten any replies other than mine. I'm interested to see how this goes though. You should start a log and send me a pm to the link.

    You're bulking right?
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  5. #5
    Registered User kidkurious's Avatar
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    Originally Posted by tom10 View Post
    Well as long as you start out light this could work. I don't know any people who have used this type routine. Sounds like a Chad Waterbury workout though. Seems kind of goofy and I'm sure thats why you haven't gotten any replies other than mine. I'm interested to see how this goes though. You should start a log and send me a pm to the link.

    You're bulking right?
    lol actually, yeah, the parameters are based on Chad Waterbary's routines.
    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.
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  6. #6
    Registered User tom10's Avatar
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    cool man. Keep me posted.
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  7. #7
    Registered User kidkurious's Avatar
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    so above, i jotted down the weights for the next workout.
    the increments are very small... i feel like i'll be reaching close to 80% of my 1RM soon... we'll see.
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  8. #8
    Certified Football Nut Bamma's Avatar
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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:

    http://www.tmuscle.com/free_online_a...8E0A4981.hydra
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  9. #9
    Powerbuilding olinerules87's Avatar
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    looks good
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  10. #10
    Registered User kidkurious's Avatar
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    Originally Posted by Bamma View Post
    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:

    http://www.tmuscle.com/free_online_a...8E0A4981.hydra
    thanks ... i actually did two weeks of the fat loss version before...

    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.
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  11. #11
    lolpie zachwill's Avatar
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    I'm also a big fan of Waterbury's stuff.

    You guys read Muscle Revolution?

    Subbed for later.
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  12. #12
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    10x3 deadlifts would murder me. Good luck.
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