{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/pt-br\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/pt-br\/author\/chalid\/","title":"5\/3\/1 First Set Last","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"QGDSvqAOrc\"><a href=\"https:\/\/training.fit\/pt-br\/plano-treino\/531-first-set-last\/\">5\/3\/1 First Set Last<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/pt-br\/plano-treino\/531-first-set-last\/embed\/#?secret=QGDSvqAOrc\" width=\"600\" height=\"338\" title=\"&#8220;5\/3\/1 First Set Last&#8221; &#8212; Training.fit\" data-secret=\"QGDSvqAOrc\" 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 \u00e9 um m\u00e9todo de trabalho suplementar do sistema 5\/3\/1 de Jim Wendler. Depois das s\u00e9ries principais, voc\u00ea volta \u00e0 carga da primeira s\u00e9rie de trabalho daquele dia para praticar mais o movimento. A vers\u00e3o comum de cinco s\u00e9ries de cinco repeti\u00e7\u00f5es oferece menos repeti\u00e7\u00f5es no trabalho suplementar do que as cinco s\u00e9ries de dez repeti\u00e7\u00f5es do Boring But Big. Para quem este plano \u00e9 indicado \u00c9 indicado [&hellip;]"}