{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/tr\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/tr\/author\/chalid\/","title":"5\/3\/1 First Set Last","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"j31HIJQs2g\"><a href=\"https:\/\/training.fit\/tr\/antrenman-programi\/531-first-set-last\/\">5\/3\/1 First Set Last<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/tr\/antrenman-programi\/531-first-set-last\/embed\/#?secret=j31HIJQs2g\" width=\"600\" height=\"338\" title=\"&#8220;5\/3\/1 First Set Last&#8221; &#8212; Training.fit\" data-secret=\"j31HIJQs2g\" 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, Jim Wendler\u2019\u0131n 5\/3\/1 sistemi i\u00e7indeki bir tamamlay\u0131c\u0131 \u00e7al\u0131\u015fma y\u00f6ntemidir. Ana \u00e7al\u0131\u015fma setlerinden sonra hareketi daha fazla uygulamak i\u00e7in o g\u00fcnk\u00fc ilk \u00e7al\u0131\u015fma setinin a\u011f\u0131rl\u0131\u011f\u0131na d\u00f6nersin. Yayg\u0131n olarak kullan\u0131lan be\u015f set be\u015f tekrarl\u0131 s\u00fcr\u00fcm\u00fcn tamamlay\u0131c\u0131 b\u00f6l\u00fcm\u00fcndeki toplam tekrar say\u0131s\u0131, Boring But Big\u2019in be\u015f set on tekrarl\u0131 \u00e7al\u0131\u015fmas\u0131na g\u00f6re daha d\u00fc\u015f\u00fckt\u00fcr. Bu plan kimlere uygun? Tekrar tekrar uygulayabilece\u011fin bir kuvvet antrenman\u0131 d\u00fczeni ve daha kolay y\u00f6netilebilir bir tamamlay\u0131c\u0131 \u00e7al\u0131\u015fma [&hellip;]"}