1. The official Sherdog Store is back! Check it out! » Discuss it here! »

T3 questions for Keith Wassung

Discussion in 'Strength & Conditioning Discussion' started by flak, May 28, 2008.

  1. I'm starting T3 squats again today :( I hate it.
     
  2. Artigo Blue Belt

    Joined:
    Mar 16, 2008
    Messages:
    583
    Likes Received:
    0
    Location:
    East St. Louis, Illinois
    T3 takes some balls, trust me. It was painful getting through those 5x5 and 5x10 squat sessions
     
  3. SuperAlly Blue Belt

    Joined:
    Mar 30, 2009
    Messages:
    749
    Likes Received:
    27
    Planning on starting this for my squat tomorrow.

    Previously been following a 5x5 on my squat for quite a while. Last weeks squats was a PR of 130kg 5x5.

    Any advice on where to start with the 5x10 tomorrow? And for the 5x5 and 5x3 days?

    Also, will this programme work over 3 weeks or does it need to be 3 sessions over 2 weeks?
     
  4. SuperAlly Blue Belt

    Joined:
    Mar 30, 2009
    Messages:
    749
    Likes Received:
    27
    Went for 100kg. Was a bitch. Used 2 mins rest after first couple of sets and 2:30 after the rest.

    Might have stitched myself up for future weeks.

    Also maybe went a bit light on early sets with this then? The idea is to do a weight you can do 10 reps with right? Well if I did 10 on 100kg on last set then surely could have got more on early sets, hence weight was too light?
     
  5. JauntyAngle International man of mystery

    Joined:
    Dec 15, 2006
    Messages:
    7,367
    Likes Received:
    9
    Location:
    Classified
    I posted some stuff in your log, Ally.
     
  6. Perfect Moo Blue Belt

    Joined:
    Nov 6, 2009
    Messages:
    884
    Likes Received:
    0
    Could this be done in 3 week cycles?
     
  7. CRZA Purple Belt

    Joined:
    Oct 6, 2009
    Messages:
    1,779
    Likes Received:
    114
    yes i have done it, so did flown, but he seems to have gone missing from the forums. Your doing it for squats?
     
  8. Perfect Moo Blue Belt

    Joined:
    Nov 6, 2009
    Messages:
    884
    Likes Received:
    0
    Squats and bench most likely.
     
  9. Perfect Moo Blue Belt

    Joined:
    Nov 6, 2009
    Messages:
    884
    Likes Received:
    0
    Could I do it for 3 lifts if I do it over 3 weeks?

    Something like

    Week 1

    Day 1
    Squat 5x10 + assistance

    Day 2
    Bench 5x5 + assistance

    Day 3

    Press 5x3 + assistance

    Week 2

    Day 1
    Squat 5x5 + assistance

    Day 2
    Bench 5x10 + assistance

    Day 3
    Press 5x5 + assistance

    Week 3

    Day 1
    Squat 5x3 + assistance

    Day 2
    Bench 5x3 + assistance

    Day 3
    Press 5x10 + assistance
     
  10. toonie Tuesday

    Joined:
    Oct 29, 2009
    Messages:
    1,901
    Likes Received:
    0
    KW doesn't recommend pressing and benching with the T3 program. Jaunty asked him about it in the past.

    Through consulting with Keith and Tosa, Jaunty developed a program known as Tossung singles to work his press, which works nicely with T3 bench.

    I'm sure Jaunty will come along soon enough and explain, or you could PM him/visit his log.
     
  11. LZD Purple Belt

    Joined:
    Apr 15, 2010
    Messages:
    2,406
    Likes Received:
    41
    If you're running this over three weeks perhaps you can press and bench...but imo squat in the middle of the week. This also depends on assistance.
     
  12. Perfect Moo Blue Belt

    Joined:
    Nov 6, 2009
    Messages:
    884
    Likes Received:
    0
    I'd prefer to squat in the beginning of the week or on weekends.
     
  13. Perfect Moo Blue Belt

    Joined:
    Nov 6, 2009
    Messages:
    884
    Likes Received:
    0
    I'll probably just do bench and squat over 3 weeks then.
     
  14. LZD Purple Belt

    Joined:
    Apr 15, 2010
    Messages:
    2,406
    Likes Received:
    41
    You could always use ohp as an assistance movement once a week or so. These are just my tentative suggestions. With any luck keith will have an answer:)
     
  15. JauntyAngle International man of mystery

    Joined:
    Dec 15, 2006
    Messages:
    7,367
    Likes Received:
    9
    Location:
    Classified
    I believe that Keith usually recommends using T3 on an exercise that is done 3 or 4 times in 2 weeks, e.g. Monday & Friday week 1 + Wednesday week 2, or simply every Monday and Friday. I am moving to a simple approach of squatting and benching on Monday and Friday (using T3), and deadlifting and OHP on Wednesday (using other programming).

    I haven't discussed this with Keith, but I think that part of the point of T3 is that you do quite a lot of total volume, but that you can handle it because you cycle the set/rep schemes. I don't think that doing it on an exercise done only twice in two weeks would give you that.
     
  16. Perfect Moo Blue Belt

    Joined:
    Nov 6, 2009
    Messages:
    884
    Likes Received:
    0
    So would you recommend the Bench/Squat/Bench then Squat/Bench/Squat cycle over just Squat/Bench then Squat/Bench then Squat/Bench?
     
  17. Hardworker White Belt

    Joined:
    Nov 10, 2011
    Messages:
    32
    Likes Received:
    0
    What's your opinion on Juggernaut type programs which are similar to this except each of the rep cycles are drawn out longer (1 month each). Basically, what do you guys think of Juggernaut :p?
     
  18. JauntyAngle International man of mystery

    Joined:
    Dec 15, 2006
    Messages:
    7,367
    Likes Received:
    9
    Location:
    Classified
    You mean 3x T3 days a week, cycling between the two, rather than 2x T3 days a week, cycling between the two, right? I.E.

    Week One
    Monday- T3 squat 5x10 day
    Wednesday- T3 bench 5x10 day
    Friday- T3 squat 5x5 day

    Week Two
    Monday- T3 bench 5x5 day
    Wednesday- T3 squat 5x3 day
    Friday- T3 bench 5x3 day

    This is definitely better than doing each just once a week- more volume, and it is nice to get through a full cycle of both exercises in two weeks. I think this template was actually proposed by Keith.

    In case you are interested... I didn't go for that template myself because I could find a really nice way to get deadlift and overhead work in, so I came up with

    Monday- T3 squat, T3 bench & row or press & chins (alternating)
    Wednesday- 5/3/1 deadlift, T3 bench & row or press & chins (alternating)
    Friday- T3 squat, T3 bench & row or press & chins (alternating)

    So squatting twice a week, doing each pressing movement three times in two weeks with a complementary pull, deadlifting once a week. I have absolutely loved this template, but now I want to specialize in bench for a while, so am changing to

    Monday- T3 squat, T3 bench, row
    Wednesday- 5/3/1 deadlift, overhead, chins
    Monday- T3 squat, T3 bench, row

    I bring this up partly to show you that it is possible to to a couple of T3-programmed lifts on the same day. I know you do wrestling as well, but if I can do it at the age of 38, I would guess that you can do it, and have energy to spare for sports, at the age of 16.
     
  19. Perfect Moo Blue Belt

    Joined:
    Nov 6, 2009
    Messages:
    884
    Likes Received:
    0
    I've stopped wrestling due to academic reasons, so most of my time is just school and lifting. I think I'll be OK with giving up deadlifting and pressing for a bit. I suppose some pulling (RDLs perhaps?) could be a useful squat assistance. How's this look?

    Week 1
    Mon: T3 Squat, RDL, Ab rollouts
    Tues: 100 BW chins
    Wed: T3 Bench, pushups, db rows
    Thurs: 100 BW chins
    Fri: T3 Squat, RDL, Ab rollouts

    week 2
    Mon: T3 Bench, OHP, db rows
    Tues: 100 BW chins
    Wed: T3 Squat, GMs, Leg curls
    Thurs: 100 BW chins
    Fri: T3 Bench, OHP, DB rows

    I'll probably do dips for bench assistance once I DIY myself up a station for them. I'd like to get better at bodyweight exercises and also lose some weight, so I figure some high rep assistance work can only help.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.