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  1. #2041
    No room for the weak Anthony21's Avatar
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    Interdasting


    In to see how this plan develops.
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    Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.

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  2. #2042
    Sleepy moderator scott_donald's Avatar
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    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???
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  3. #2043
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by Anthony21 View Post
    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.

    Originally Posted by scott_donald View Post
    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.
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  4. #2044
    Registered User jgreystoke's Avatar
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    Originally Posted by Jasonk282 View Post

    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?

    Originally Posted by Jasonk282 View Post
    So guess it was just a bad day.
    Even on a bad day, your workouts are pretty good.

    Originally Posted by Jasonk282 View Post
    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?
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  5. #2045
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by jgreystoke View Post
    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.
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  6. #2046
    O.G. (Original Guido) Jasonk282's Avatar
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    So tomorrow begins my endevor with 10x3.

    wave 1 10x3 sets are
    squats 250
    bench 175
    deadlift 295
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  7. #2047
    worker ulsak's Avatar
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    thrilling! It's a real gold mine these logs, happens awesome all over the place...
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  8. #2048
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by ulsak View Post
    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.
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  9. #2049
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Jasonk282 View Post
    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.
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  10. #2050
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by ktj4l View Post
    Would make your workout quicker.
    Indeed and pump the area full of blood to aid in recovery.
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  11. #2051
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Jasonk282 View Post
    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%.
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  12. #2052
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by ktj4l View Post
    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.
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  13. #2053
    Crazy Kraut ktj4l's Avatar
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    Originally Posted by Jasonk282 View Post
    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.
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  14. #2054
    Arm of Fisting Retoaded's Avatar
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    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.
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  15. #2055
    Registered User jgreystoke's Avatar
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    Originally Posted by Jasonk282 View Post
    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.
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  16. #2056
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by jgreystoke View Post
    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.
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  17. #2057
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by Retoaded View Post
    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.
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  18. #2058
    Per Deum, Ego Invictus ODoyle99's Avatar
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    Eager to see how your first day of 10x3 went. Kill it!
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  19. #2059
    O.G. (Original Guido) Jasonk282's Avatar
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    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.
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  20. #2060
    Meat Cube 2.0 lllDBOlll's Avatar
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    Those sets of 3 will make you strong as fuk srs
    "Ain't nothing to it but to do it"

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  21. #2061
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by lllDBOlll View Post
    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.
    USMC 00-06 11-??

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  22. #2062
    Crazy Kraut ktj4l's Avatar
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    Sets of 3 are so much more fun too. Workout looks excellent.
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  23. #2063
    worker ulsak's Avatar
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    seconding kraut here, and props for the decision to lower the weights for those pendlays in order to hit the form.
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  24. #2064
    Sleepy moderator scott_donald's Avatar
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    glad the first session went well...

    solid numbers and upwards form here...
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  25. #2065
    No room for the weak Anthony21's Avatar
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    That there is a lot of squatting, trust me I feel your pain haha. Nice work.
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  26. #2066
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by ktj4l View Post
    Sets of 3 are so much more fun too. Workout looks excellent.
    Yeah I do like the sets of 3

    Originally Posted by ulsak View Post
    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.

    Originally Posted by scott_donald View Post
    glad the first session went well...

    solid numbers and upwards form here...
    looking forward to wednesdays bench day for sure

    Originally Posted by Anthony21 View Post
    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.
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  27. #2067
    Cyber Bully MakeGoBoom's Avatar
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    dig the approach....in... still
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  28. #2068
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by MakeGoBoom View Post
    dig the approach....in... still
    Combination of Waterbury and Wendler.
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  29. #2069
    Per Deum, Ego Invictus ODoyle99's Avatar
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    Ouch, lots of squatting. And still solid pressing and rows, good workout man. Let's see how benching like that treats ya tomorrow
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  30. #2070
    Registered User jgreystoke's Avatar
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    Originally Posted by Jasonk282 View Post
    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.
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