3 Day Program

[BuccioniPL]

I've read several times that the days are meant to be broken up into two sessions. For example, bench/squat in the a.m., bench again in the p.m. So that a three day training week actually consists of 6 training sessions. Is this true?

No. Where did you read this?

Indeed I often do double squat or bench or deadlift in the same session. Never splitted them at all.

[Stephen Wokanick]

I've read several times that the days are meant to be broken up into two sessions. For example, bench/squat in the a.m., bench again in the p.m. So that a three day training week actually consists of 6 training sessions. Is this true?

No. Where did you read this?

I don't remember the sources but forums and interviews. It was said that the reason for the exercise s being repeated meant that they were meant to be split up in multiple sessions throughout the day. Especially for stronger lifters using much heavier weights. I'll look for the sources. Most likely someone voicing their own opinion.

[Bench Polkov]

I've read several times that the days are meant to be broken up into two sessions. For example, bench/squat in the a.m., bench again in the p.m. So that a three day training week actually consists of 6 training sessions. Is this true?

No. Where did you read this?

I don't remember the sources but forums and interviews. It was said that the reason for the exercise s being repeated meant that they were meant to be split up in multiple sessions throughout the day. Especially for stronger lifters using much heavier weights. I'll look for the sources. Most likely someone voicing their own opinion.

Yeah sounds like someone with NFI what they're talking about.

[hallenbeck]

I have been doing the over 80kg 3 day program and feeling great so far. My question is how many prep cycles can I run back to back? I have a competition 20 weeks away and I was planning to run the modified #37 and modified #31 twice and finish off with #32. Is that too many prep cycles or is that ok?

Thanks.

[Robert Frederick]

I have been doing the over 80kg 3 day program and feeling great so far. My question is how many prep cycles can I run back to back? I have a competition 20 weeks away and I was planning to run the modified #37 and modified #31 twice and finish off with #32. Is that too many prep cycles or is that ok?

Thanks.

I would run through #37v2 and #31 then do the first week only of #32v2 with the skills test. Then take your new maxes and start over, going all the way through the second time.

[Taedoju]

To be sure: im in 1st Class (550 total/98kg bdw) so i should do 3 day program - when i will total more i can move to 4 days ?

[Tyrwing]

To be sure: im in 1st Class (550 total/98kg bdw) so i should do 3 day program - when i will total more i can move to 4 days ?

The new 4-day program applies to 1st Class lifters as well now.

[JP]

I've been doing this 3 Day Program for 4 weeks now, so the first cycle is done after this week. However, this week I found out that I'm going to attend a meet in 12 weeks. So now I'm asking is my best option just to start the program again from the beginning next week? In other words, I would end up doing 37v2, 37v2, 31, 32v2.

On the other hand, I begun to think that maybe I should do the 4 Day Program, since I think I'm more CMS lifter than class 1 lifter as my total is around 610-630 @ 93kg. But how would that work as it lasts for 16 weeks and I only have 12 weeks before the competition. Can I just drop the first cycle and do the last three to make it 12 weeks? I would gladly do more work if it suits my progress better.

Help is very welcome. Thanks everyone for your insight!

[ado gruzza]

In my opinion and experience, every lifters should train at least 4 days a week for most of the time.
Three days workout are longer and good for very young lifter at the beginning of their exeperience.

[NorthernLifter]

Thanks for sharing this approach.

For #32 on week 1 with the skills test, how much effort should be put into the 100%-105%?  Should this be a really hard all-out one rep max where you wouldn't be able to do any more than that, or should it just be high enough to give you a good idea for what to shoot for at the meet (i.e. maybe you could add 5-10kg if you really went for it)?

[Lax]

I started doing this routine on monday and everything feels great so far except for the bench. I feel the percentages are way too low for me, i could easily do like 5x5 with 80-85%. I understand that the point in this kind of routines are not high intensity but high volume but i was still wondering if i should up the weights/percentages in the bench a little? If so, how much?

[Maurizio]

review your 1rm or your technique in the bench press 

[Lax]

My technique is fine and i know exactly what my 1rm is. The thing is i have been training more bodybuilding style in the past so i guess my CNS is used to doing more reps at high percentages.

[Maurizio]

post a video of your bench so let's see where the problem is, do the 'touch and go' or 1 second pause?

[Lax]

I pause every rep. I can videotape my next bench workout but the problem isn't my form, its that the workouts feel too light. Then again hard to say after only one week, maybe the fatigue will cumulate...