Strength in Interesting Places

[JauntyAngle]

Latex-overload, shutting down!

Also, do you have any links to the philosophy behind T3, need more info on it

Here's Flak quoting Keith Wassung, the creator of the programme:

http://www.sherdog.net/forums/f13/t3-questions-keith-wassung-788076/

I guess some of the key parts I'd emphasize are

- The 'reverse ramping' (doing the top set heaviest then working down) is there so that you can make each set almost an 'all-out' set. E.g. with the first set of 10 on 5x10 day it is almost like a conservative 10RM attempt. Now you've gone too heavy to be able to do another 10 at that weight, so you lighten the bar, so the next set feels, subjectively, just as heavy. That way you get 5 hard sets.
- The cycling between 5x10, 5x5 and 5x3- it's awesome. I am sure it keeps you fresh, and I think it helps you mentally. When you do 5x5 day, you think 'this is nothing, mentally, compared to 5x3'. When you do 5x3 you think 'this may be heavy but is is over in a flash, compared to 5x10' and when you do 5x10 you think 'this is a total bastard, but at least the weight is not much compared to 5x5 and 5x3'.
- The progression is based on trying to increase specific sets on the different days. On each day, you always try to add some weight to the first set you did on the last day with the same rep scheme (e.g. if it is 5x10 squats day, your first set will be the same weight you did on the last 5x10 squats day, plus a little bit) plus one of the other sets. To help me to log, I actually bought some log books with squared paper so I could make tables like this:

I have one page for squats, one for bench, one for press, and each page is divided into a separate table for 10s day, 5s day and 3s day. I write what I lifted for each of the five sets, with the date of each workout logged. This allows me to easily see what I lifted for each set before, so I know how much to lift or how much to increase it by. (My progression on 5s day wasn't right- it was partly because I made mistakes adding weight that I came up with this table format.)

Overall, can't say how much I like doing this programme. Although it's also a matter of my template. I really like squatting twice a week, I really like getting to bench or press twice every other week, and I really like the principle of having a matching push and pill exercise every time. I feel that I could probably stick to this programme for a long time to come.

 

[Stonebreaker]

Offering to Sq

 

[scoopj]

My last squat night saw me fail on a rep that, by all rights, should have been mine. I can only assume that I have done something to cause Sq

 

[Stonebreaker]

The answer you seek lies in the book of Malachi the prophet.

"Bring the whole tithe into the storehouse, that there may be food in my house. Test me in this," says the LORD Almighty, "and see if I will not throw open the floodgates of heaven and pour out so much blessing that you will not have room enough for it."​

Now by tithe, he is referring to cold, hard cash. Please go to my website and click on the "Make an Offering to Sq

 

[dinpappa]

Thanks for the link and writeup Jaunty

 

[JauntyAngle]

My last squat night saw me fail on a rep that, by all rights, should have been mine. I can only assume that I have done something to cause Sq

 

[scoopj]

This log brings the lulz.

 

[JauntyAngle]

This log brings the lulz.

As my Great-Aunt Mabel used to say- 'If you didn't bring the lulz, why did you even come to the party?'

 

[JauntyAngle]

Greasing the Groove and Half-Assed Conditioning Day

Today's circuit:

1. Dips (8,7); Chins (6,5,4); 400m sprint @ 16 kmph
2. Dips (8,7); Chins (7,4,4); 400m sprint @ 16.5 kmph
3. Dips (8,7); Chins (6,5,4); 2x200m sprint @ 16.5 kmph
4. Dips (6,5,4); Chins (5,4,3,3); 2 mins on stair machine @ 130ft/minute

TOTAL = 60 dips & 60 chins

Third sprint my shoe-lace came undone half way through. I started again and something blew in the machine half way through. So I got only two 200m sprints. Changed to the stair machine for the last sprint. Absolutely wasted me.

I wasn't that motivated today, so really glad I went to the gym and did something, and actually hit the target for dips and chins that I had in mind.

 

[Stonebreaker]

There are a few things you can do:

1. Hold a 10-day feast in honour of Sq

 

[JauntyAngle]

My location in the very middle of the United States presents great logistical challenges for #2, as it is about 900 miles/1500km overland to the nearest spot on the east coast, and even longer if I get a good raiding boat here and have to take it downriver.

Sq

 

[belph]

jaunty do zercher squats please Sq

 

[JauntyAngle]

jaunty do zercher squats please Sq

 

[JauntyAngle]

I have designed a new programme, a version of Smolov, for bicep curls. I was going to call it "Smolov Jr Jr" but then I remembered that bicep curls aren't junior to anything- they are the king of all exercises. I was going to go with "Smolov Senior" but I don't think that quite captures the awesomeness of bicep curls. So eventually I settled on the following:

Smolov 100% Amazingness McAwesomeville 2000++

In the first week, identify your starting 1RM. Then do the following bicep curls:

Monday: 5 sets of 12 @ 55% of starting 1 RM
Tuesday: 7 sets of 8 @ 65% of starting 1 RM
Thursday: 9 sets of 5 @ 75% of starting 1 RM
Friday: 10 sets of 3 @ 85% of starting 1 RM

Do 3x10 dumbbell or cable tricep extensions and 3x10 light face pulls after your bicep curls each day. Try to avoid doing any other exercises while running this programme, especially less important curl assistance exercises like squat and deadlift.

In the second week, add 5-10lbs to what you lifted on the corresponding day of week one, and in the third week, add another 5-10lbs.

You should pick on type of curl- e.g dumbbell, barbell, EZ curl and stick to it for the whole programme. But obviously, you should repeat the programme regularly, doing a different type of curl each time.

Obviously, we need to get this in the beginner/intermediate routines thread. Or maybe we need to change the main FAQ. E.g. it where it says "What routine should I be following?" the answer could be "You should be following Smolov 100% Amazingness McAwesomeville 2000++. Once you have reached the genetic limit for bicep curls using this programme, you will probably have to do some other programme, in which case you can pick from these much less good ones"- and then that can link to the existing beginner/intermediate routines thread.

What does everyone think?

 

[belph]

if this won't get me those 24 inch pythons i don't know what will. thanks jaunty. 7 inches away and i'll be 3 inches over after this !

 

[JauntyAngle]

if this won't get me those 24 inch pythons i don't know what will. thanks jaunty. 7 inches away and i'll be 3 inches over after this !

I am just going to refine it a little bit, but obviously, you should do it, and you're welcome.

 

[JauntyAngle]

Chiang Mai- Week Three, Workout One

Squats
20kg x5, x5
40kg x3, x3
60kg x2, x2
80kg x1
90kg x1
109kg x3
106kg x3
104kg x3
103kg x3
101kg x3
Timed total tonnage = 1.569 tonnes in 18 minutes

Bench
20kg x5, x5
40kg x3, x3
60kg x2, x2
73kg x10
70kg x10
67kg x10
63kg x10
61kg x10
Timed total tonnage = 3.34 tonnes in 22 minutes

Other stuff
Dumbell row 75lbs (each side), Assisted GHRs x5
Dumbell row 75lbs (each side), Assisted GHRs x5
Dumbell row 75lbs (each side), Assisted GHRs x5
Incline bench 52.5kgx5, Ab wheel x10
Incline bench 52.5kgx5, Ab wheel x10
Incline bench 52.5kgx5

* * * *

Notes
- Heaviest squats I've done for some time, and they didn't feel that heavy. I think I will blow through 110kg and carry on to 120kg without any fuss.
- I got my top set on bench higher than my previous max (upto 73kgx10 from 70kg x10) but my total tonnage is still a bit lower because some of the other sets are a bit lower. But I think that benching here is harder than in Kabul- in Kabul I have this stupid adjustable bench which is not quite even and so lifts my ass a bit. It basically makes it easy for me to keep my weight on my traps. The bench here in Chiang Mai is also very narrow and I don't feel as stable on it. When I get back to Kabul, I expect to find benching significantly easier.
- Assisted GHRs were a bit better, again- almost did a full negative.

 

[VoodooPlata]

There are a few things you can do:

1. Hold a 10-day feast in honour of Sq

 

[JauntyAngle]

Blasphemy! Sq

 

[JauntyAngle]

Chiang Mai: Week Three, Workout Two

Warmup
Walking lunges, spidermans, kickbacks, hooker squats, shoulder dislocations and other dynamic stretches with interesting names.

T3 Press
Power clean to get bar to rack position.
20kgx5
30kg x3
40kg x2
45kg x1
52kg x5
52kg x5
50kg x5
50kg x5
48kg x5
Total Tonnage = 1.26 tonnes (untimed)

5/3/1 Deadlift
95kg x3
100kg x3 (meant to be 108kg- woops1)
122kg x8 (AMRAP set)

Other stuff
Weighted chins +11kg: x5, x5, x3
Assisted GHRs: x5, x5, x5
Incline Bench: 52.5kg x5, x5, x5 (supersetted with GHRS)

* * * *

Notes
Not much to report today. I increased all the weights compared to the last 5x5 day on T3 press, and it was still pretty easy, but it should be as I am still below what I could do for 3 sets of 5 not too long ago.

DL was pretty easy too. I could probably have done a few more on the AMRAP set, but I could feel my form starting to break down, so I didn't push it.

Incline bench should start to get interesting soon. I figure that once I am incline benching for reps more than my 1RM for press, I will be around about the level when I will see some spillover. Of course I could be completely wrong. Some time soon I will have to stop adding 2.5kg every time though, but I should have a few more sessions before that becomes necessary.