July 04, 2020, 11:43:23 AM

Author Topic: 3 Day Program  (Read 372872 times)

zeppelinthecat

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Re: 3 Day Program
« Reply #165 on: December 19, 2014, 05:45:13 PM »
Anyone else having trouble opening the spreadsheet on an android phone. Possibly cause it's an xlsx?

Trickwhiz

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Re: 3 Day Program
« Reply #166 on: December 21, 2014, 09:16:22 AM »
Where exactly is the program? I can't seem to find it

SUBZ

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Re: 3 Day Program
« Reply #167 on: December 21, 2014, 10:59:24 AM »
Where exactly is the program? I can't seem to find it

It's in the first post of this topic ;)

SUBZ

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Re: 3 Day Program
« Reply #168 on: December 21, 2014, 11:01:59 AM »
Anyone else having trouble opening the spreadsheet on an android phone. Possibly cause it's an xlsx?

I use my android and have no problems. I use WPS Office to open the files. It is a free app, so go download it ;)

zeppelinthecat

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Re: 3 Day Program
« Reply #169 on: December 23, 2014, 04:11:19 PM »
I tried that app on my Samsung g5, still didn't work.

Robert Frederick

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Re: 3 Day Program
« Reply #170 on: December 24, 2014, 11:05:58 AM »
An android version of Sheiko's app is coming soon.

LucasM

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Re: 3 Day Program
« Reply #171 on: January 21, 2015, 01:14:05 PM »
Just finished the test week of #32. Ended up getting 240/140/252.5 which was a 10kg/10kg/7.5kg increase. Very happy about this.

However, when performing the 100% single Deadlift before my 105% attempt, it moved slower and uglier than how it moved when I did it in competition. I must've left a little bit in the tank on my last competition day.

I believe I need more deadlift range of motion on my Wednesdays. In the past, my deadlift usually increased equally to my Squat and I never performed deadlift to knees or block pulls.

Is there a suggested way to implement the full deadlift a bit more frequently onto Wednesdays without interfering with the rest of the program?

I was considering moving onto CMS, but I truly believe that I still have some room to grow with the 3-day program.
« Last Edit: January 21, 2015, 01:16:48 PM by LucasM »

Robert Frederick

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Re: 3 Day Program
« Reply #172 on: January 21, 2015, 03:23:36 PM »
If you don't need the partial range of motion work put something else more useful in those slots. Maybe you could do extended range of motion instead. Something like:

1) Deficit Deadlifts
3) Deadlifts w/chains

instead of

1) Deadlift up to knees
3) Deadlift from knees

LucasM

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Re: 3 Day Program
« Reply #173 on: January 21, 2015, 03:24:45 PM »
If you don't need the partial range of motion work put something else more useful in those slots. Maybe you could do extended range of motion instead. Something like:

1) Deficit Deadlifts
3) Deadlifts w/chains

instead of

1) Deadlift up to knees
3) Deadlift from knees

Thank you for the reply, Robert.

Would you keep the percentages the same, and 8-10kg of chain similar to how it is used in the CMS program? Cheers.

Robert Frederick

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Re: 3 Day Program
« Reply #174 on: January 21, 2015, 04:07:47 PM »
Yeah, I'd find how Boris programs deficits and chains in the CMS program and use those %, sets and reps. Those two would make a bit more strenuous combination than the partials combined. I'd do an easier variation the next week.

rashiqmuhaimen

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Re: 3 Day Program
« Reply #175 on: February 10, 2015, 08:11:53 PM »
where is the link to the file? can't seem to find it

Thanks in advance

Robert Frederick

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Re: 3 Day Program
« Reply #176 on: February 11, 2015, 11:58:55 AM »
First page of this thread.

MaximusGluteus

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Re: 3 Day Program
« Reply #177 on: February 13, 2015, 09:49:26 AM »
Thanks to Mr. Sheiko for his programming wisdom.

For those without excel, I've made a google spreadsheet version where the graphs work. I've made a few changes for legibility and made the axis consistent so the relationship in the graphs can be compared easier.
Actual workouts also have weights rounded to the nearest 5 for easy loading. I lift in pounds so maybe that's not ideal of those of you who use kilos.

Anyway, feel free to make a copy for your use.

https://docs.google.com/spreadsheets/d/1xmp6rSrZbCJpS9dNg8FqRQm2f7-34m2OxtsKt8346tw/edit?usp=sharing

Robert Frederick

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Re: 3 Day Program
« Reply #178 on: February 14, 2015, 06:04:23 AM »
Thanks to Mr. Sheiko for his programming wisdom.

For those without excel, I've made a google spreadsheet version where the graphs work. I've made a few changes for legibility and made the axis consistent so the relationship in the graphs can be compared easier.
Actual workouts also have weights rounded to the nearest 5 for easy loading. I lift in pounds so maybe that's not ideal of those of you who use kilos.

Anyway, feel free to make a copy for your use.

https://docs.google.com/spreadsheets/d/1xmp6rSrZbCJpS9dNg8FqRQm2f7-34m2OxtsKt8346tw/edit?usp=sharing

Nice work! I added that on the first page.

LucasM

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Re: 3 Day Program
« Reply #179 on: March 08, 2015, 07:03:13 AM »
I have a 20 week off season starting from July until my last planned competition in early December.

Was thinking of running 37 and 31 twice (16 weeks) then peaking with 32 (4 weeks).

After the first 8 weeks, I'll make some assumptions based off how the 8 weeks went and increase my maxes for the next 8 weeks. Obviously I'd be a bit conservative but the increases would be reasonable.

Would this be a good idea? Or is there a preferred way of running prep cycles within an extended time frame?

Current lifts are: 240/140/253 (252.5 rounded on the spreadsheet), 120kg class.

Thanks in advance for any help

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.

Found my answer here, cheers
« Last Edit: March 10, 2015, 12:00:39 AM by LucasM »