{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/it\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/it\/author\/chalid\/","title":"5\/3\/1 First Set Last","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"nbSDnumMCy\"><a href=\"https:\/\/training.fit\/it\/scheda-allenamento\/531-first-set-last\/\">5\/3\/1 First Set Last<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/it\/scheda-allenamento\/531-first-set-last\/embed\/#?secret=nbSDnumMCy\" width=\"600\" height=\"338\" title=\"&#8220;5\/3\/1 First Set Last&#8221; &#8212; Training.fit\" data-secret=\"nbSDnumMCy\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/531-first-set-last-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"First Set Last \u00e8 un metodo di lavoro supplementare del sistema 5\/3\/1 di Jim Wendler. Dopo le serie principali, torni al carico della prima serie di lavoro della giornata per fare ulteriore pratica. La versione comunemente usata da cinque serie di cinque ripetizioni prevede meno ripetizioni supplementari rispetto alle cinque serie da dieci del Boring But Big. A chi \u00e8 adatto questo piano \u00c8 adatto a te se cerchi una [&hellip;]"}