During week one, you will perform 10 sets of 3 reps with your starting weight. Lifetime best right there (and I was pretty sure I could have done 280). The last section is to take note of the objectives arranged and the amount you have accomplished. It may take several weeks to get used to performing this exercise properly. This worksheet makes it easy for the trainer and the learner to track the progress and have a record of what he should do in order to make him/her fit. Each subsequent week you ad… Certainly. Should I quit doing the three second pauses? Just finished 5 months on this program and went from 235 starting to 275 that I just one-rep'd today. Can I mess around with strength day, changing exercises? Basically i dont think ur workout is very good. My max is 5x155, but no pain. Which would probably be 12 at that point . Can I throw this 10x3 plan into the program I am already running. At the end of about 4 months, on my last set of the program I did 275 x 4 instead of going for the 3 reps.

You can even use a workout template in Excel to measure your sugar, carb, and fiber intake. A workout plan is kind of a record and also can be called a tracker.

Try a fitness log to introduce new exercises or routines. and after 8 weeks then I do this powerlifting program. So I subbed out close grip with slingshot presses. Can I do the 10x3, but also add flys, and incline on the same day? You may also see an exercise log template excel. Just wanted to let you know I love this program. Did the program Learn how to cook delicious healthy meals and snacks! This program can certainly help kick start your muscle building process though. It can be as basic as one principle undertaking for each day or likewise, can be as mind-boggling as a spreadsheet that records for each and every housekeeping errand that should be done through the span of a year. Rest between sets will be 90 to 120 seconds; no longer or shorter. Equations Jackson & Pollock for male and female % body fat at topendsports.com. It is also used by the Gym trainer or personal fitness trainers. Are there any replacement exercisizes you would recomend in place of the EZ Skullcrushers? Success! During week four our lifter was unable to complete 3 reps on his 8th set, so that will be dropped on week five. My BW at the end was 99 kg, BF unknown but I geuss arround 14%, Hi. I was myself a volleyball player and inspite heavy injuries,torn ACL on both knees and achilles on one,I can squat 230,Dead lift 240-250 and bench 160,all in kilos and my weight is around 90-95 kilos now. One 10x3 a workout is an almost magical thing if programmed wisely - 3 or more (IMHO) is a sure mark of someone who hasn't done 10x3 @ 85% very much if ever OR a sure sign of mountain gorilla cross breeding in their families past. If volume is sufficient and you are incorporating bodybuilder-type exercises in your workout, you will grow! It contains the sections of seven days in front of the exercise and diet charts are given by the day. I still dead lift, with Zercher gm and seated d/l as assistance. 1. You’re really engaged with an immense accumulation of calendar formats. For that, you don’t have to make a calendar from scratch. Main thing is increase your weight every week by enough so that by week 17 you are working with 25-30 lbs over your starting max bench. I am a personal trainer good day, Muscle & Strength, LLC It is a seven day working and diet plan that must be tracked by the trainer at the gym. His goal is to help others build as much muscle and strength as humanly possible. Great dynamic program. A 20-30 pound increase in 4 months would be a solid bump.

Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program. Lines and paragraphs break automatically. If you’re training back, a typical workout using 10 x 3 would look like this: Deadlifts: 10 x 3. Thus, you need to plan your exercise session format to exceed expectations as indicated by your recreation time and work the schedule. Columbia, SC 29209 The gym workout plan spreadsheet is very vital for gym trainers and its management. If you are unsure of your current max, use the bench press calculator to help you guestimate. Some weeks I add 10 lbs and not drop any sets yet so what week did you get when you drop sets ? I currently do Zerchers up to 2x300. Just a couple weeks into lifting again and looking for a routine. Start with a moderate weight and work your way up as you feel comfortable.

We teach you how to do thousands of exercises! Personal Workout Plan Schedule Template is used by personal trainers for personal fitness workouts. Therefore, a typical chest workout could look something like this: Bench press: 10 x 3. Would you suggest starting right away with something like this or do you have any other suggestions on a routine before starting. In a spreadsheet, you can manage to edit the workout plan whenever you need it. I've been doing the 10x3 sets for flat bench but also for incline and decline all on the same day for my whole workout... Is this too much or is it ok for me to do this? Your training to Many muscle groups each day which is strange. It is a seven day working and diet plan that must be tracked by the trainer at the gym. Trust the program. First instinct is to backtrack, find clues on where you have been. Whether the effectiveness is due to the sets, reps, loading, or rest periods doesn't really matter. However, for the past several years, I've seen a drastic decline in my bench. Learn how to get order discounts and FREE fitness gear! This is important I work with 85% give or take this way. 265x3 I ended the program with 3 * 112,5 kg ), I've ran a variation of this program and it will definetly beef up numbers. 3 time per week is not enough to as can u give as an altternative with more working days. To maximize gains, you should also maximize your time at the dinner table. Last week, I completed 8 sets of 300 but yesterday completed 10 sets of 305.

So, in conclusion. It contains the sections of seven days in front of the exercise and diet charts are given by the day. Build muscle, lose fat & stay motivated. 235x3 I have developed a 4 month program that helps u increase strenght,power in a 4 month period, rapidly,working 5 times per week with out increasing your own weight. As when you have to do exercises for the particular gain or loss this template tells you the daily workout routine as well as the diet routine. Learn more. You don’t know where you are and how you got there. If you de-load this could be run longer. I’m in agreement with you. that I train and me, r looking forward to 200 kilo bench. My name is George and Im training athlets the last 35 years.

I would hope that you add at least 15 pounds to your bench press each time you run this program. The timetables are actualized in light of the fact that it gives the hierarchical and time administration bolster for the whole preparing program while giving clear data of the approaches to all members. What is it? 245×3 The workouts itself (and all workouts) break down your muscles. It would be easier to remind a lot of different exercises daily to do. Thanks for all you do for the fitness community. 3. For people who have never tried it, the end result is similar to what Dan John had in mind when detailing the One Lift a Day program. Seeing how many pounds you’ve lost as a colorful graphic can be a real motivator. PH: 1-800-537-9910 Thanks.

The content of this field is kept private and will not be shown publicly. Gym trainers can easily change the diets by adding some sections into the spreadsheet and removing the other section. Rest between sets will be 90 to 120 seconds; no longer or shorter. Hey I'm on week 7 . A fit and healthy body is a substitute of nothing in this world. How long should the rest periods be between sets on the 10x3 part roughly? With 10 x 3, the loading and volume combination seems to hit a "sweet spot" with lifters who don't build muscle optimally using standard set/rep schemes like 3 sets of 10. They're rebuilt through proper nutrition, quality sleep, and proper recovery. If you are getting the results you want, and your body feels good, then keep using this program. For the bench press, start with a weight that is 65% of your one rep max. Steve is also known as a powerbuilder. 1180 First Street South

On the off chance that this is insufficient, they are for the workers also. This gym workout plan spreadsheet makes it helpful for the Gym Trainer to track what he has given to that earner and what has been accomplished until now. I failed at last sets, I can do only 3/ 2 reps for 2 each weeks (twice trial, I could lift less than the past week!

Make sure you are utilizing your lats to drive your shoulders and the bar upwards. Hey Bill Try a fitness log to introduce new exercises or routines. Improve your form. It is used for weight gain and loose purposes. I am a boxer and I have to do bench 3 times in a week This is an aggressive problem that should be accompanied by plenty of food and rest. When starting your last set should be something you can easily hit 5 reps with. Steve my only question is on the bench 10x3 is that just for flat bench or do you have to do incline and decline to? Whether you’re training to run a 10k or trying to drop 10 pounds, take Microsoft health templates along for the ride. Can u suggest any workout routine to increase my punching power in boxing ring, Hi Steve I do a lot of arm work( no problems) as well as lat work.

Our lifter ended with a 215 x 3 triple, which is an approximate bench press max of 235 pounds. I get 5-10 pound in crease each week So your method is not rong but not great. Baseball Stats Spreadsheet Excel Template, Church Membership Application Form Template. 230x3

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