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I'm not sure how well that would work.
If you only want to train 3 days a week , it may be better to do Mon ME squat Wed Me Bench Fri De squat Mon De bench. I like doing a 4 day program in 3 days - The body gets enough rest - But this is just a personal pref : I've been doing it this way for awhile now. |
^ Yep!
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So just alternate DE Bench with DE Squat/DL every other monday?
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Mon ME squat
Wed ME Bench Fri DE squat Mon DE bench. Wed ME Squat Fri ME Bench Mon DE Squat Wed DE Bench Fri ME Squat Mon ME Bench Wed DE Squat Fri DE Bench Its a cycle and everything gets a shot at mon, wed, fri. That is a full cycle, one month (4 weeks, same shit). Rinse and Repeat :D |
You would just continue on ...
Mon ME squat Wed Me Bench Fri De squat Mon DE bench Wed ME squat Fri ME Bench Mon DE squat Wed DE bench Fri ME squat Mon ME bench ....etc. |
Nice post, Kane :biglaugh:
did notice you in here until after ! |
^....werd :)
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i was referring to kane....:)
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^^LOL Thanks guys :D
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also wendler's e book is available on elitefts.com for $29.99.
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Wow, thats alot of posts. haha I was only gone for an hour and I have like 5 new posts.
IW |
all with the same info :biglaugh:
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kane did use a period inappropriately though :)
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I'm not going to judge anyone's spelling or grammer :D
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Quote:
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i have acquired all your secrets.
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Thursday Oct 23rd/2008 - Lower 2
Weight: 186.0lbs ME Parallel Box Squat -bar x 5 -135lbs x 5 -185lbs x 3 -205lbs x 2 -225lbs x 1 -245lbs x 1 -265lbs x 1 -285lbs 2 x 1 -275lbs x 1 Well here is the sign that all this heavy lifting is catchin up with me. Time for a deload. Power Cleans bar x 5 40kg x 5 50kg 8 x 2 Obliques cable twist 45lbs x 10 50lbs x 10 55lbs x 10 Thougths Well I guess I can't continue to keep making PRs forever. My body tells me its time to back off a little. IronWorker |
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Thats the one! lol
IW |
that is a sweet ass sign :)
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just gotta manage your volume better. and you don't always have to do singles....work up to a 5rm...or a 3rm....3 x 3...yada yada. plenty of ways to skin that cat.
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Ya you're right. I get a little too focused on the 1RM sometimes. Its so addicting. haha
Anyways, we're going to do a week of deload... maybe just do w/e for a while then into the 3 day westside next week. IronWorker |
if you can find any info of jim wendler's "triumvirate" online...it looks real good. :)
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Great article Pity, thx for posting.
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no prob...his 3 day e book is pretty darn good.
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So is his Max effort and Basic Training Ebooks.
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That was an awesome read. Thanks Pity. I think I'm going to base my workout very closely around that.
IW |
no prob....take a look at his e books too...not sure how expensive the other two are....
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Nice read Pity. Thanks.
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Quote:
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Ok guys, I have a problem. I'm trying to set up this triumverate program but when using a 3day/week set up you can't load as he suggests it. He says loading should be in 3 week waves which means to me that you would actually need a 4 week cycle since you only lift heavy 2 out of 3 weeks.
By 3 week loading waves does he means the 3 weeks that you actually do that maximal effort lift (which is actually a 4 week time period)? IW |
3 cycles....which will equal 4 weeks. don't overthink it :)
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It's an oversight. Just go by "waves", not "weeks". There's a 4 day wave.
Mon-bench - 3x5 Wed-squat - 3x5 Fri-military - 3x5 Mon-deadlift - 3x5 Wed-bench - 3x3 ect |
that's the 5/3/1.
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Overthinking is what I do. lol
Alright so I guess you are more or less thinking of each exercise over its own wave loading period (however long that happens to take). Cool, thanks. IronWorker |
that's a different program than the triumvirate....i would highly suggest snagging the e book :)
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Tuesday Oct 28th/2008 - Backoff Day 1
Weight: 187.5lbs... Uh oh, back up over my old max weight. ahhaha DE/RE CG BB Bench Press -bar x 8 -95lbs x 2 -115lbs x 2 -135lbs x 2 -155lbs x 2 -175lbs x 2 -195lbs x 2 -205lbs 3x5 Speed maintained pretty well until 175lbs then dropped off fast. Believe it or not this is a PR for me. haha So that makes me feel good that I hit it on a backoff day. Haven't worked 3x5s in a loooonnnnng time. Dips bw x 5,10 bw + 10lbs x 10 bw + 20lbs x 10 Hammer Strength Lat Pull Down 45plate x 10 45 + 25s 3x10 Thougths Well we followed the exercise layout of the triumverate program but we won't be actually getting into it until next week. Just trying to give myself a slight rest. I-Dub |
Thursday Oct 30th/2008 - Backoff Day 2
Weight: 188.0lbs Rack Pulls (+8in) -135lbs x 5 -185lbs x 3 -225lbs x 3 -275lbs x 3 -275lbs 3x5 Snatch Grip Deads 60kg x 5 70kg 3x5 We wanted to work both ranges of deads today just for some ROM work. Stiff Leg GMs bar x 10 65lbs 3x10 There is no good place to do GHRs at my gym. Any other good reccomendations? Hanging Leg Raises 3x8 Thougths Well I'm hungry as hell right now so I'm off to eat! lol I-Dub |
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