5/3/1 *A combat Marines journey to mass.

[Anthony21]

Interdasting


In to see how this plan develops.

[scott_donald]

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???

[Jasonk282]

Interdasting


In to see how this plan develops.

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.

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???

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.

[jgreystoke]

Probably could have gone heavier. I didn't need to take a breath until the 15th rep.

Is that wise? Even with light curls, much less 20 rep squats?

So guess it was just a bad day.

Even on a bad day, your workouts are pretty good.

So, I've been talking to one of the guys that I powerlift with and also been reading a lot about 10x3 training, mainly for speed/power on teh big lifts. SO what I am thinking of doing is running my main lifts(squat, bench, deadlift) as 10x3 instead of 5/3/1. I am going to also use Wendlers 90% training max and use 80, 82.5, 85 and 87.5 as my progression each week. After the 4 weeks up lower lifts 10 lbs and upper lifts 5 lbs and continue.

Is that 10 sets x 3 reps "sets across" for all the sets?

[Jasonk282]

Is that wise? Even with light curls, much less 20 rep squats?



Even on a bad day, your workouts are pretty good.



Is that 10 sets x 3 reps "sets across" for all the sets?

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.

[Jasonk282]

So tomorrow begins my endevor with 10x3.

wave 1 10x3 sets are
squats 250
bench 175
deadlift 295

[ulsak]

thrilling! It's a real gold mine these logs, happens awesome all over the place...

[Jasonk282]

thrilling! It's a real gold mine these logs, happens awesome all over the place...

yup. I'm thinking of ditching the 4x6 squats on the 2nd and 3rd workouts and replace them with 1x20 squats at 50-60% 1RM.

[ktj4l]

yup. I'm thinking of ditching the 4x6 squats on the 2nd and 3rd workouts and replace them with 1x20 squats at 50-60% 1RM.

Would make your workout quicker.

[Jasonk282]

Would make your workout quicker.

Indeed and pump the area full of blood to aid in recovery.

[ktj4l]

Indeed and pump the area full of blood to aid in recovery.

Yeah, I'm gonna start squatting at the beginning of every workout soon. Gonna up it slowly, probably front squats mostly until I'm better at them. They're less taxing too because you can't go as heavy.

20 rep squats are nasty, but doable at 50-60%.

[Jasonk282]

Yeah, I'm gonna start squatting at the beginning of every workout soon. Gonna up it slowly, probably front squats mostly until I'm better at them. They're less taxing too because you can't go as heavy.

20 rep squats are nasty, but doable at 50-60%.

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.

[ktj4l]

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.

That should be fine, especially if you're doing squats at 50-60% I don't think you have to do them first. I'll only go heavy on squats on squat day, the rest of the squatting for me will be lighter sets of fronts which don't tire me out too much.

[Retoaded]

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.

[jgreystoke]

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.

Sounds pretty alpha.

Thirty reps at pretty high intensity should work for size and strength.

We'll be watching.

I can imagine guys at your gym waiting for you to finish. Let them suffer.

[Jasonk282]

Sounds pretty alpha.

Thirty reps at pretty high intensity should work for size and strength.

We'll be watching.

I can imagine guys at your gym waiting for you to finish. Let them suffer.

Last friday I did squats, ohp, rows, raer delt, hammer curls then after almost an hour of that I did 20 rep squats to finish my worout...not was was the squat rack used from my 5/3/1 squats to 20 rep squats.

[Jasonk282]

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.

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.

[ODoyle99]

Eager to see how your first day of 10x3 went. Kill it!

[Jasonk282]

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.

[lllDBOlll]

Those sets of 3 will make you strong as fuk srs

[Jasonk282]

Those sets of 3 will make you strong as fuk srs

That's what I have been reading about, so I wanted to try it out for a while.

[ktj4l]

Sets of 3 are so much more fun too. Workout looks excellent.

[ulsak]

seconding kraut here, and props for the decision to lower the weights for those pendlays in order to hit the form.

[scott_donald]

glad the first session went well...

solid numbers and upwards form here...

[Anthony21]

That there is a lot of squatting, trust me I feel your pain haha. Nice work.

[Jasonk282]

Sets of 3 are so much more fun too. Workout looks excellent.

Yeah I do like the sets of 3

seconding kraut here, and props for the decision to lower the weights for those pendlays in order to hit the form.

My lower back just could not take the beating anymore with squats, Ohp and pendlay.

glad the first session went well...

solid numbers and upwards form here...

looking forward to wednesdays bench day for sure

That there is a lot of squatting, trust me I feel your pain haha. Nice work.

LOl yeah, but it went fast when you consider the tempo(1-0-1) and the short rest 1-2 minutes between sets.

[MakeGoBoom]

dig the approach....in... still

[Jasonk282]

dig the approach....in... still

Combination of Waterbury and Wendler.

[ODoyle99]

Ouch, lots of squatting. And still solid pressing and rows, good workout man. Let's see how benching like that treats ya tomorrow

[jgreystoke]

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

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.

Yikes, you are not kidding around Jason.

10 x 3 x 80%

Doug Hepburn would approve.