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Author Topic: 3 Day Program  (Read 344259 times)

Bigtuna

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Re: 3 Day Program
« Reply #225 on: March 08, 2016, 12:39:02 AM »
Max squat is 360 and the app is calling out BB Lunges at 270. This seems like a stretch for me and I thought the assistance work was more for getting the blood flowing rather than really taxing your muscles? Should I just drop it to what seems appropriate?
« Last Edit: March 08, 2016, 04:12:29 PM by Bigtuna »

Liftisgood

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Re: 3 Day Program
« Reply #226 on: March 10, 2016, 10:25:18 PM »
Max squat is 360 and the app is calling out BB Lunges at 270. This seems like a stretch for me and I thought the assistance work was more for getting the blood flowing rather than really taxing your muscles? Should I just drop it to what seems appropriate?

Yes, it's a mistake with the app on Android.

Mine was saying to do Goodmornings with 160kg when I have a 210kg squat, would have killed myself attempting to do that.

Bigtuna

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Re: 3 Day Program
« Reply #227 on: March 10, 2016, 11:17:34 PM »
Max squat is 360 and the app is calling out BB Lunges at 270. This seems like a stretch for me and I thought the assistance work was more for getting the blood flowing rather than really taxing your muscles? Should I just drop it to what seems appropriate?

Yes, it's a mistake with the app on Android.

Mine was saying to do Goodmornings with 160kg when I have a 210kg squat, would have killed myself attempting to do that.

What did you do to fix it? Just guess?

Robert Frederick

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Re: 3 Day Program
« Reply #228 on: March 13, 2016, 12:53:51 PM »
Boris advises to use a moderate weight. If the exercise is too easy add 5kg the next time you do it.

Jmann96

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Re: 3 Day Program
« Reply #229 on: March 21, 2016, 03:35:15 AM »
Should I be using my true max or should I lower it by 5-10 pounds? This will be my first time with any of Sheiko's training programs.

Also am I supposed to be changing my maxes between cycles? [37,31,32]
« Last Edit: March 21, 2016, 10:36:33 PM by Jmann96 »

Liftisgood

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Re: 3 Day Program
« Reply #230 on: April 16, 2016, 03:18:25 PM »
Should I be using my true max or should I lower it by 5-10 pounds? This will be my first time with any of Sheiko's training programs.

Also am I supposed to be changing my maxes between cycles? [37,31,32]

You should use your true max, as long as it's still relevant, and not say 6 months ago.

You should keep your max inputs the same, I usually raise them after testing day, but there is also advice here that you can just raise them gradually by a smaller increment (a big jump might be too much at once), it's written in more detail in one of the sticky threads by Robert I believe.

quink92

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Re: 3 Day Program
« Reply #231 on: April 29, 2016, 01:18:19 PM »
Guys, have any of you run this specific program back to back?
Is it a common to do so, or should I look into a different sequence and come back to it?

Liftisgood

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Re: 3 Day Program
« Reply #232 on: May 14, 2016, 03:25:49 PM »
Guys, have any of you run this specific program back to back?
Is it a common to do so, or should I look into a different sequence and come back to it?

Yes, it's normal to do it, if you find the program to easy then you can do one with higher volume next time.

imarvind

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Re: 3 Day Program
« Reply #233 on: May 26, 2016, 08:56:54 AM »
Hi guys, quick question on the 80+ program. This is my first time trying it and I was wondering how important is it to maintain the exercise sequence that is specified.

I mean, instead of doing Bench, Squat, Bench ; can I just finish all the bench work before moving on to the squats ?

I'm asking because my gym is kinda crowded and I don't want to be that guy who hogs all the equipment at once.

Thanks!


RussianBear

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Re: 3 Day Program
« Reply #234 on: May 26, 2016, 09:36:15 AM »
Hi guys, quick question on the 80+ program. This is my first time trying it and I was wondering how important is it to maintain the exercise sequence that is specified.

I mean, instead of doing Bench, Squat, Bench ; can I just finish all the bench work before moving on to the squats ?

I'm asking because my gym is kinda crowded and I don't want to be that guy who hogs all the equipment at once.

Thanks!

One reason for doing the split/double is to let your muscles rest so technique can optimized for next round. If you can do all sets without technique (significant) deterioration you could do it. Be aware that this is often not the case.
"For one to press a lot, one must press a lot, comrade."

Jmkosiek

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Re: 3 Day Program
« Reply #235 on: May 26, 2016, 10:24:38 PM »
Hi, I can't find the answer to this anywhere, do you use your 100% 1rm to base percents off of, or 90%

RussianBear

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Re: 3 Day Program
« Reply #236 on: May 27, 2016, 08:32:47 PM »
Hi, I can't find the answer to this anywhere, do you use your 100% 1rm to base percents off of, or 90%

Usually 100% but it kind of depends on the situation. If you just had a skill test / competition and you were able to increase your lifts by 10% then Boris would favor a transition were you first increase your lift by 5% and then in next fase increase it by the last 5%.
"For one to press a lot, one must press a lot, comrade."

Wilhod

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Re: 3 Day Program
« Reply #237 on: June 08, 2016, 01:05:26 PM »
Hi all

How you choose which program i pick from the app now that i have done #29-32?

Moderate or low volume or what?

Liftisgood

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Re: 3 Day Program
« Reply #238 on: June 19, 2016, 11:53:15 PM »
Hi all

How you choose which program i pick from the app now that i have done #29-32?

Moderate or low volume or what?

I would suggest moving to 4 day, small or medium load, you could also do 3 day large load if you felt the volume before was too easy, and if you don't have time to train 4 days/week.

p4f

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Re: 3 Day Program
« Reply #239 on: August 07, 2016, 07:04:12 PM »
Hello friends,

In the "3 day program over 80", there is only one day of Incline Bench Press during the whole program (37v2, week 1, the white slot). It seems to me that is just a slot left for a supplemental/developmental chest training, right? So, can it be or should it be used for Bench Press (not inclined)?

Thanks