View Full Version : Dave's 3x3 Routine
Hey guys! It's me again! After the completion of my first powerlifting routine, I'm going to venture into my second routine known as Korte's 3x3. Basically, I'll be working Deadlifts, Squats, and Benchpress three times a week, along with ab work on those three days. Most of you are probably familiar with the program, as it will be similar to Heisman's recent program. However, I plan to follow the program as closely as possible, meaning I will complete both the high volume and high intensity phases of the program.
I'm also cutting as well; I'm floating around 190 right now, while my goal is to be 180 by May, and then 170 by mid-June.
With the weather in Boston warming up (hopefully), I plan on doing a HIIT run once or twice a week or HIIT on a stationary bike. I also finished my first "Clean Cardio" routine, where one does many sets of hang cleans with 60 seconds or less rest inbetween sets. It was absolutely fabulous to do!
Here's a link to the 3x3 program I will be following:
http://www.deepsquatter.com/strength/archives/korte.htm
And here's a link to "Clean Cardio" if you guys are interested:
http://www.avantlabs.com/page.php?pageID=200&issueID=17
Monday I will max out on the benchpress, squat, and deadlift if I feel I can. I'll report back on Monday with my new maxes! Thanks!
-Dave
Heisman
03-27-2004, 06:21 PM
Good luck with the program! It might be hard to only do 58% of your max or whatever it is. You only increase 2% a week for the first four. However, it has worked for many people, so it will probably work for you. Have fun getting stronger!
Thanks Heisman... Hopefully I will get stronger even though I'm on a cut. We'll have to wait and see... :)
-Dave
ben©h_p®ess
03-28-2004, 07:11 AM
Looks good
gd luk
LiftNeat
03-28-2004, 03:30 PM
I will be watching this journal very closely as I will be starting the same program next week after i take a rest week.Good luck!
Yay! I got through all the maxes today! Here's how I did:
Squat: A shaky 205 lb. max with a belt. I'm pretty sure I hit parallel, but my form wasn't top notch.
Bench Press: I decided to start using a wider grip with the bench press; I've moved about 1-1.5 inches outward to where my pinky is wrapped around the ring of the bar. My previous estimated max before was 158 lbs.; now my estimated max is 152 lbs. (135 x 5 reps). Hopefully, the drop is due to the wider hand placement, but if it isn't, I'm not too happy :(
Deadlift: Pulled 335 lbs. with chalk and a belt! Again, my form wasn't as good as I'd like it, but I got it, damn it!!!
For now on, I think I'm going to do estimated 1-rep maxes using a low rep count (3 or 4 reps).
Here's what the next four weeks will look like.
Day(s) Lift Sets Reps Weight
Mon/Wed/Fri Bench 6 to 8 6 93
Mon/Wed/Fri Squat 5 to 8 5 126
Mon/Wed/Fri Deadlift 5 to 8 5 205
Mon/Wed/Fri Bench 6 to 8 6 96
Mon/Wed/Fri Squat 5 to 8 5 130
Mon/Wed/Fri Deadlift 5 to 8 5 212
Mon/Wed/Fri Bench 6 to 8 6 100
Mon/Wed/Fri Squat 5 to 8 5 134
Mon/Wed/Fri Deadlift 5 to 8 5 219
Mon/Wed/Fri Bench 6 to 8 6 103
Mon/Wed/Fri Squat 5 to 8 5 139
Mon/Wed/Fri Deadlift 5 to 8 5 226
I'm going to skip the first day and just start on the second day. Until then, I'll report back on Wednesday! See ya!
-Dave
P.S.: These are the maxes after my 5-week conjugated strength routine. I reached my goal of retaining my strength; however, I did not gain any, it seems (I didn't use a belt or chalk last time). So, I'd say the conjugated strength routine served my purpose, but I doubt I will ever use it again.
Heisman
03-29-2004, 10:37 AM
Good luck. I'm warning you now, it will be hard to only use around 60% of your maxes for the first 4 weeks.
Finished my first day! Here's my lifts:
Bench Press: 95 x 6 sets x 6 reps
Squat: 125 x 6 x 5
Dead: 205 x 5 x 5
Definately weird to do the big three on the same day, but the workout flowed nicely! However, I was in the gym for 90 minutes today!! How am I supposed to finish 17 sets in under 60 minutes with adequate rest and warmup sets?
I'm going to to random ab stuff on my cardio days, I've decided. I just don't have the time to do them while I'm lifting.
I weighed in at 192 lbs. today; unfortunately I went up a pound in weight, even after I REALLY fixed my diet, meaning I'm taking in about 40/40/20 (roughly) of P/C/F at around 2000-2200 calories per day. I'm doing three days of cardio; one stationary bike HIIT session for 15 minutes, one HIIT rope skipping session for 15-20 minutes, and one "Clean Cardio" day for 20 minutes. It's weird... I feel like I've lost some weight over the last week, too. I've noticed my stomach isn't jiggling as much as before :).
Here's my fitday journal if you guys would like to critique my diet:
http://fitday.com/WebFit/PublicJournals.html?Owner=SonOfGonad
Thanks again! See you guys on Friday!
-Dave
Heisman
03-31-2004, 11:11 AM
Just do 5 sets on squats and deadlifts while you do 6 sets on the bench. Also move quickly between each exercise, since you will be warming up anyway. My workouts went a bit long as well.
LiftNeat
03-31-2004, 01:17 PM
Originally posted by Heisman
Good luck. I'm warning you now, it will be hard to only use around 60% of your maxes for the first 4 weeks.
Heisman:
Im wondering why you think it will be so hard to use such a low percentage??
Heisman
03-31-2004, 01:32 PM
Originally posted by LiftNeat
Heisman:
Im wondering why you think it will be so hard to use such a low percentage??
It's not hard as in physically exhausting. It's just hard to not give it your all. That's the way it was for me, anyway, and trust me, 5x5 at 56% or is not giving it your all.
LiftNeat
03-31-2004, 05:48 PM
Originally posted by Heisman
It's not hard as in physically exhausting. It's just hard to not give it your all. That's the way it was for me, anyway, and trust me, 5x5 at 56% or is not giving it your all.
Thats what I thought you meant. Im starting my first ever PL'ing on monday. Im gonna do the 3x3 and throw in a few VERY light assistance excercises. Being a BB'er i wanna gain strength and size hopefully. Look out for my journal next week!
Alright! Another day completed! Here's my workout:
Squat: 125 x 5 sets x 5 reps
Bench: 95 x 7 sets x 5-6 reps*
Dead: 205 x 5 sets x 5 reps
Abs: 4 sets x 10-12 reps
*Whoops! I forgot to do 6 reps instead of 5 reps on my fifth set, so I decided to add an extra set and use 6 reps for the remaining sets in order to "make up" for the lost reps.
For abs, I did rope pulls, leg-ups, weighted situps, and side deadlifts. Surprisingly, side deadlifts feel really good on the obliques.
I think I picked a good routine this time around: I can work on my form on all of the big three multiple times a week, instead of one workout. I might eventually upload some videos of my squatting, benching, and deadlifting as to get some critiquing on my form, cause I think it needs work!
I'm squatting down a little more than usual on my deadlifts, in order to utilize my underutilized hamstrings. Deadlifts definately feel weird doing them this way.
Tomorrow is "Clean Cardio" day, so I'll report back on Monday! See ya!
-Dave
Heisman
04-02-2004, 07:15 PM
Nice workout. Tell me how the clean cardio goes. It sounds like fun.
egoatdoor
04-02-2004, 07:46 PM
Originally posted by SoG
However, I was in the gym for 90 minutes today!! How am I supposed to finish 17 sets in under 60 minutes with adequate rest and warmup sets?
Hey, I'm glad somebody else asks these kind of questions. I personally feel the 60 minute rule is c**p. You cannot possibly properly warm up, do your sets with adequate rest, and then properly cool down all within one hour.
And you didn't get struck by lightning because you went over 60 minutes???
Glad you live in reality land, not fantasy island.
Originally posted by Heisman
Nice workout. Tell me how the clean cardio goes. It sounds like fun.
It's the ****, Heisman! I did it last week and got bruises on my shoulders and collarbone hang cleaning! It doesn't get your heart rate up as well as HIIT bycycling but it's fun as hell!
Ego------> Yeah, I agree with you... I see plenty of big guys that spend hours in the gym. I can understand how staying in the gym past 45-60 minutes can be catabolic, but how much of a negative effect does it have? Where are the numbers to show this?
Later!
-Dave
Alrighty! Here's what I did for my "Clean Cardio" day:
45 lbs x 1 set x 15 reps
55 x 2 x 15
65 x 2 x 12
75 x 2 x 10
85 x 2 x 8
95 x 2 x 6
105 x 2 x 5
115 x 2 x 4
I rested for 60 seconds between each set; all said and done, clean cardio whooped my ass, and I have new bruises on my shoulders and collar bone to prove my point!
Reading up on past complaints about 3x3, I decided that I'm going to do tricep work on Saturdays after my clean cardio. Here's what I did
Dips: BW x 2 sets x 5 reps
Nothing fancy; just enough to keep my triceps stimulated.
See you Monday!
=Dave
BigKazWSM747
04-03-2004, 03:27 PM
nice workout. Cleans are very tiring especially if you do lots of reps so i'm sure your glad thats over.
A little off-topic, but here's some update pictures of my cut progress:
Before: http://forum.bodybuilding.com/showthread.php?s=&threadid=200613&highlight=SoG
You can view me at 205 lbs. around the beginning of December (didn't start cutting until mid-January). I'm now about 190
Hey dudes! Here's my workout for today. I upped the weight as the program suggests:
Squat: 130 lbs. x 5 sets x 5 reps
Bench: 95 x 6 x 6
Deadlift: 210 x 5 x 5
Ab pulldowns 4 sets x 12 reps
Good workout! I'm definately finding my groove in my squat and deadlift. I recommend newbies to try this program out in order to learn the movements perfectly! Thanks!
-Dave
Another day's workout! Here's what I did:
Squat: 130 lbs. x 5 sets x 5 reps
Bench: 95 x 6 x 6
Dead: 215 x 5 x 5
Hanging Leg Raises: BW x 4 x 12
For the first time, I REALLY felt the squats in my gluts. I'm amazed at how technical the squat truly is. My form's going to rock by the end of it!
I was wasted by the time I got to the deadlifts! Good workout nevertheless!
Oh yeah, I weighed in 185 on Tuesday morning! 5 lbs to my goal! Next will be 165-170!!!
-Dave
Yay! Here's my workout for Friday:
Squats: 130 lbs. x 5 sets x 5 reps
Deads: 210 x 5 x 5
Bench: 95 x 6 x 6
Side Bends: 50 x 4 x 10
Everything went smoothly today as usual. My weight moves up next week! Can't wait!
-Dave
Heisman
04-09-2004, 02:40 PM
It's good to see that you are getting the form down. This is definitely the best program for all beginning powerlifters.
Hey guys! Today was my clean cardio day, but I decided to do things a little differently since I had 20 minutes before the gym closed.
45 lbs (bar) x 15 reps
55 x 12 reps
65 x 10 reps
95 x 8 reps
115 x 5 reps
135 x 2
105 x 6
75 x 6
55 x 8
I had about a minute of rest between each set. Very nice workout, although the standard clean cardio seems to make me much more winded!
Happy Easter guys!
-Dave
Alright... Here's today's workout!
Squat: 135 lbs x 5 reps x 5 sets
Bench: 100 x 6 x 6
Dead: 220 x 5 x 5
Ab Pulldowns: 70 x 12 x 4
Very nice workout today... I have to do this workout early since I'm going to UPenn next weekend for Spring Fling.
My diet yesterday sucked ass! I think I had double the calories I normally take in. I'll blame it on the Easter Bunny and the whiskey.... :)
See you soon!
-Dave
How far into the program are you
Originally posted by DB15
How far into the program are you
I just started week three today.
Good workout today! I didn't have time to hit my abs, though; I was already late for my class!
Squat: 135 x 5 reps x 5 sets
Dead: 220 x 5 x 5
Bench: 100 x 6 x 6
I used a closer grip on the bench presses today (1-2 inches within the circular groove on the bar. It seemed to be a little more difficult to move the bar, but I still did great.
If you haven't checked out the Powerlifting forum, I had the chance to film my deadlift form. I'll paste the link in here for you guys to check out. Feel free to comment and give suggestions.
http://people.bu.edu/davidmd/DSCF0001.AVI
I'll be doing clean cardio tomorrow, so I'll post again tomorrow! Thanks!
-Dave
Today was Clean Cardio day! Here's what I did
Bar x 15 reps warmup
55 x 15 x 2 sets
65 x 12 x 2
75 x 10 x 2
85 x 8 x 2
95 x 6 x 2
105 x 5 x 2
115 x 4 x 2
Incline Situp: 12 reps
Leg Raises: BW x 12 reps x 3 sets
I missed a few reps in one of the middle sets; by the time I was at 85 lbs., my grip was destroyed. Holding on to the bar was an incredibly hard task.
I also did a light ab day today since I missed yesterday.
See you guys later!
-Dave
Alrighty! Here's my workout on Thursday and my workout on Monday:
Thursday:
Bench: 100 x 6 reps x 6 sets
Dead: 220 x 5 x 5
Squat: 135 x 5 x 5
Side Deadlifts (Obliques): 50 x 10 x 4
Monday:
Bench: 105 x 6 x 6
Squat: 140 x 5 x 5
Dead: 225 x 5 x 5
Knee Raises: BW x 12 x 4
Today's workout was pretty good. Moving the weight up didn't have much affect on my performance, since I moved smoothly through the workout. I'm looking forward to next week when I can start doing closer to 80%+ of my maxes!
I went to Spring Fling at UPenn over the weekend and did not follow my diet at all. I ended up bringing my whey and oatmeal, but I never cracked the canisters at all. :( I was too busy enjoying water ice, ice cream, and Korean food.
I weighed in today at 190, after eating 3 meals and 64 ounces of water, so I might have only put on a pound or so over the weekend. I'm adding rope skipping plus shadow boxing for 10 minutes Monday-Friday so as to increase my fat burning ability. My goal is to be 180 by May 5th (roughly 15 days from now), but it looks like I'll be a few pounds short. :(
Tomorrow I'll either do Clean Cardio or HIIT on the bike. See you guys later!
=Dave
Today was Clean Cardio day! Here's what I did
Bar x 15 reps warmup
55 x 15 x 2 sets
65 x 12 x 2
75 x 10 x 2
85 x 8 x 2
95 x 6 x 2
105 x 5 x 2
115 x 4 x 2
Same thing as last cardio clean day... Except I used a thicker bar; definately kills the grip!
See you later!
-Dave
Here's my workout for today!
Dead: 225 x 5 reps x 5 sets
Squat: 140 x 5 x 5
Bench: 105 x 6 x 6
Ab Pulldowns: 70 x 12 x 4
I'm thinking about moving the weight up on the ab pulldowns. They're increasingly becoming easier.
I did deadlifts at the beginning of my workout (usually do them 2nd or 3rd), and they went much smoother than in previous workouts. However, being exhausted, my squat sets were tough!!! No big deal, though; I got through them :).
Tomorrow is HIIT cardio day. I'll report back on Friday, which is the last session of high volume day before the high intensity cycle of 3x3! I'm also going to New York this weekend, so hopefully I won't crash my diet like I did last week... See ya!
-Dave
Here's my last volume day:
Squat: 140 x 5 sets x 5 reps
Bench: 105 x 6 x 6
Dead: 225 x 5 x 5
Side Deadlifts: 50 x 10 x 4
All very good and smooth sets.... I had to drop the rest inbetween each set to 2 minutes, since I had a limited time in the gym. Everything still went very well, nevertheless!
I also weighed in at 187 (with little food on the stomach, and after pinching a loaf). Hopefully I'll be a little below 185 before I leave for home!
See you Monday!
-Dave
LiftNeat
04-23-2004, 11:49 AM
Keep up the goodwork dave!
Originally posted by LiftNeat
Keep up the goodwork dave!
Thanks!
Today was my first high intensity day! I did 80% of my deadlift max (285, 2 sets, 1 rep each set). It was pretty easy, although surprising to actually do "heavy" amounts of weight! Here's what I did:
Deadlifts: 285 x 2 sets x 1 rep
Squats: 135 x 3 x 3
Bench: 95 x 5 x 4
Ab pulldowns: 70 x 3 x 15
The workout went much faster than during the high volume weeks; I was finished in 70 minutes as opposed to 90 minutes. I'm looking forward to the upcoming weeks when I'll be approaching my maxes on each lift!
Today I'll do a little jump roping and tomorrow I'll do some HIIT stationary bike. See you Wednesday!
-Dave
weightshead
04-26-2004, 09:55 AM
Originally posted by SoG
Thanks!
Today was my first high intensity day! I did 80% of my deadlift max (285, 2 sets, 1 rep each set). It was pretty easy, although surprising to actually do "heavy" amounts of weight! Here's what I did:
Deadlifts: 285 x 2 sets x 1 rep
Squats: 135 x 3 x 3
Bench: 95 x 5 x 4
Ab pulldowns: 70 x 3 x 15
The workout went much faster than during the high volume weeks; I was finished in 70 minutes as opposed to 90 minutes. I'm looking forward to the upcoming weeks when I'll be approaching my maxes on each lift!
Today I'll do a little jump roping and tomorrow I'll do some HIIT stationary bike. See you Wednesday!
-Dave
lifts are looking good. you should see some great gains as you approach your max efforts!
good luck
Here's today's workout:
Squat: 130 lbs. x 3 sets x 3 reps
Bench: 130 lbs x 2 x 1
Dead: 215 x 3 x 3
Leg Raises: BW x 3 x 15
Everything went smoothly! I was a little reluctant about putting up the 130 on the bench, but once I lifted it off, I realized that completing the reps was going to be an easy task!
My workout ran roughly 60 minutes; I'm going to skip rope a little later on today combined with some shadow boxing. I'm also going to do some stomach vacuum exercises and see if they are worth the effort.
See you Friday!
-Dave
Here's today's workout:
Squat: 175 lbs. x 2 sets x 1 rep
Dead: 210 x 3 x 3
Bench: 95 x 5 x 4
Side Bends: 50 x 3 x 12
Nice and smooth workout! I was amazed at how easy the 175 lb. squat felt! However, I did feel my center of gravity shift forward at the bottom of the movement (right around parallel). I will try to focus moving my shoulders up first rather than my ass up first!
I got really trashed on Wednesday night (last day of classes at Boston University). Unfortunately, I can barely handle any alcohol (I was drunk after 3 shots of brandy, 2 shots of whiskey, and 1.5 shots of vodka). So, yesterday was a complete waste and I had no energy to do cardio. That's the last I'm drinking for a long time...
Tomorrow is clean cardio day, and I think I'm going to change the setup of it a little differently... I'll post the routine tomorrow!
Thanks!
-Dave
Today started week 2 of my high intensity weeks, which means I get to approach my max even more! Here's the workout:
Dead: 300 lbs. x 2 sets x 1 rep
Squat: 130 x 3 x 3
Bench: 95 x 5 x 4
Ab Pulldowns: 70 x 3 x 15
Pretty good workout.... I got the 300 lb. deadlift up pretty easily. This time around, I REALLY felt my hamstrings and my gluts put extreme effort into lifting the bar off the ground; definately a cool feeling!!!
Everything else went pretty smoothly, especially since today is my first exam day!!!
Tomorrow holds my last exams of the year, so I'll probably either get up early for some HIIT, or do a light rope skipping/shadow boxing cardio session. Wednesday I leave for Tennessee at 11:30, so I'm going to do my workout around 6-6:30 AM!!!!
See you Wednesday!
-Dave
weightshead
05-03-2004, 03:17 PM
well done on the easy 300lb dead...
Looking great man, what week are you into now?
LiftNeat
05-03-2004, 04:04 PM
Keep up the good work man I just started the first heavy week on my 3x3
Heisman
05-03-2004, 04:14 PM
You're doing great bro. I knew you would.
I honestly believe that every beginner (powerlifter or bodybuilder) should do this routine as there first. They get to learn the three biggest exercises, and they will get a lot stronger.
Originally posted by Heisman
You're doing great bro. I knew you would.
I honestly believe that every beginner (powerlifter or bodybuilder) should do this routine as there first. They get to learn the three biggest exercises, and they will get a lot stronger.
oh for sure, its a great basic program
Thanks for the positive comments, guys!!!
Heisman, the only problem with giving this program to new dudes might be keeping the interest factor up. My interest in the program has decreased by a marginal amount, but others might lose interest in doing the same thing day in day out for 2 months. However, if they are serious about putting some weight up and increasing their overall strength, this is the perfect program to start out with.
Liftneat, is it weird shifting up to heavy weight now, or do you find the transition easy? Other 3x3 trainees have commented on the weird transition to heavy weights, but I (so far) have found the increase quite refreshing and smooth...
DB15, I'm starting my second week in the high intensity cycle (6th week overall in the program).
Thanks again!
-Dave
Here's today's workout:
Bench: 135 x 2 sets x 1 rep
Squat: 130 x 3 x 3
Dead: 210 x 3 x 3
Knee Raises: BW x 3 x 15
Nice smooth workout, especially since I started it around 6:30 AM. Now, I'm going to catch the airplane back home. See you guys Friday!
-Dave
Heisman
05-05-2004, 06:45 AM
Originally posted by SoG
Here's today's workout:
Bench: 135 x 2 sets x 1 rep
Squat: 130 x 3 x 3
Dead: 210 x 3 x 3
Knee Raises: BW x 3 x 15
Nice smooth workout, especially since I started it around 6:30 AM. Now, I'm going to catch the airplane back home. See you guys Friday!
-Dave
Good workout bro.
If the beginner in question was dedicated and realized how helpful a 3x3 could be then they should be able to stick with it.
LiftNeat
05-05-2004, 11:26 AM
Im loving the transition because Im used to low volume. All those sets I was doing before were pretty damn tiring eventho it was with light weight. Plus with the lower volume I get out of the gym a hell of a lot faster. What are you gonna do at the end of this program?
Not So Big
05-05-2004, 11:29 AM
Originally posted by SoG
Here's today's workout:
Bench: 135 x 2 sets x 1 rep
Squat: 130 x 3 x 3
Dead: 210 x 3 x 3
Knee Raises: BW x 3 x 15
Nice smooth workout, especially since I started it around 6:30 AM. Now, I'm going to catch the airplane back home. See you guys Friday!
-Dave
where were u,and who r u going to see friday?
good workout,:) is a knee raise nothing more then raising ur knee? j/w
I'm done with school at Boston University, so I'm home now back in Chattanooga, TN. for the next four months... Finally, some damn good weather!
Liftneat, since it's been a good 3-4 months since I've been on a bodybuilding routine, I'm either going straight into DC training and start my bulk, or finish cutting to 170-175 with a 4 week cycle of Max-OT. It all depends on how I feel (and what I look like) at the end of 3x3.
Tomorrow I'm going to get up early and do some running, so I'll update Friday!
Thanks!
-Dave
LiftNeat
05-06-2004, 01:55 PM
I see. I think Im defiantely gonna go back to a BB routine after this. I want more size!!!
Originally posted by LiftNeat
I see. I think Im defiantely gonna go back to a BB routine after this. I want more size!!!
I agree!
Here's today's belated workout:
Squat: 185 lbs. x 2 sets x 1 rep
Dead: 210 x 3 x 3
Bench: 95 x 5 x 4
Side Bends: 50 x 3 x 15
Nice, smooth workout.... The 185 squat posed no problem for me!
I also weighed in at 182 lbs.!!!! AWESOME!!!
Monday's the day I'll pul 315 on my deadlift! I'll update then..!
-Dave
Originally posted by SoG
I agree!
Here's today's belated workout:
Squat: 185 lbs. x 2 sets x 1 rep
Dead: 210 x 3 x 3
Bench: 95 x 5 x 4
Side Bends: 50 x 3 x 15
Nice, smooth workout.... The 185 squat posed no problem for me!
I also weighed in at 182 lbs.!!!! AWESOME!!!
Monday's the day I'll pul 315 on my deadlift! I'll update then..!
-Dave
Thats awsome man, good job
Heisman
05-08-2004, 03:17 PM
Nice job with the squat bro, and congrats on weighing 182.
Crush 315. :cool:
LiftNeat
05-09-2004, 03:53 PM
Keep up the good work Dave. When you are done with the 3x3 are you gonna max out to see what your new maxes are??? Or like you said just start up a new program right away.
Originally posted by LiftNeat
Keep up the good work Dave. When you are done with the 3x3 are you gonna max out to see what your new maxes are??? Or like you said just start up a new program right away.
Thanks for the encouraging words, guys!
Definitely, Liftneat! My plan is to max out after I take a week off after 3x3 is over. I'll just max out during the first week of DC while following the DC protocol as well.
Here's today's workout:
Dead: 315 x 2 sets x 1 rep (belt only)
Bench: 95 x 5 x 4
Squat: 130 x 3 x 3
The dead went up much easier than I ever expected! I can remember in December when I put 315 up for the first time; it was freaking hard to do! Looks like this time around, pulling 315 was an easier task, albeit tough! Lookout next week, I'll be hitting 335 on my deadlift!
Everything else went smoothly today... Wednesday I'll bench 145, so that should be fun!
-Dave
I find it amazing the sucess people have with this routine
LiftNeat
05-11-2004, 09:53 AM
Nice work on the 315 I just pulled that yesterday. It'll be really interesting to see how you progress once you go back into BB. I'm wondering if it will be easy to adjust to.Because Im gonna go back to Max-OT when Im done and your lifting hard and heavy every workout opposed to the 3x3 where you dont even come close to failure.
Not So Big
05-11-2004, 12:11 PM
your deadlifts are real good compared to your bench and squat, i seem to be the only one who sucks at deadlifts.
good luck on benhing 145:cool:
Hell, I just got out of college and I'm one broke mofo... I might have to put off following DC until I get some cash flow on a regular basis... I'm supposed to move out, too, but I don't know if that's actually going to happen this month.
LiftNeat, I think it will be refreshing to start a BB routine once again, since it will be roughly 2 months since any of the exercises have been taken to failure or worked excrutiatingly hard! Yes, hopefully the transition is smooth, but regardless it will be a nice change.
Here's today's workout:
Bench: 145 lbs. x 2 sets x 1 rep
Squat: 130 x 3 x 3
Dead: 210 x 3 x 3
Knee Raises: BW x 3 x 15
Great workout today! The bench went up pretty easily, although I could tell I was getting stuck around the middle of the concentric movement; 2 months ago, I was always stuck at the bottom. We'll see next Wednesday if I still get stuck midway...
Tomorrow's cardio and Friday's 95% of my max Squat! See you then!
-Dave
P.S.: I might have my girlfriend tape my 335 deadlift attempt on Monday if everything goes as scheduled, so you guys will be able to see it!
Why did you decide to do dog crapp after this
Im looking foward to that video
LiftNeat
05-13-2004, 01:29 PM
I'd Like to see the vid too. Good job on the workout. Im not to familiar with DC why would you need extra cash to follow the program?????
weightshead
05-13-2004, 01:50 PM
Originally posted by SoG
P.S.: I might have my girlfriend tape my 335 deadlift attempt on Monday if everything goes as scheduled, so you guys will be able to see it!
do it and post it up!
good luck
Originally posted by LiftNeat
I'd Like to see the vid too. Good job on the workout. Im not to familiar with DC why would you need extra cash to follow the program?????
Let's put it this way... I eat 3.5 lbs. of 99% fat free ground turkey, 64 ounces of egg beaters, plus half a canister of natural peanut butter, 8-10 servings of protein powder, ounces of oatmeal, and two canisters of cottage cheese, all in a week. It takes roughly 30-40 dollars per week to keep all this food readily available. My mom never seems to buy enough to compensate my appetite throughout the week... and this is just while I cut! Wait till I increase my calories 50-100%... I'll be screwed then!
I'm doing DC because the program seems to produce great results for all types of people. The program protocol seems refreshing and challenging as well.
In closing, my girlfriend will be filming my 195 lb. squat attempt tomorrow evening; I might include films of my deadlifting and benching, too, now that I think of it. I'll warn you now... I can't promise that my squat is perfect in form. Hopefully, it will be good, nonetheless... See you tomorrow!
-Dave
sword chucks
05-13-2004, 02:18 PM
Things are looking good SoG. You shoudl tape the whole workout for us! That would be cool.
Like SwordChucks suggested, I filmed my whole workout; here's the video links:
****I'm going to upload the videos either Saturday or Sunday, since I have to get up in 6 hours... :)****
Here's what I did:
Squat: 195 lbs. x 2 sets x 1 rep
Dead: 210 x 3 x 3
Bench: 95 x 5 x 4
Watching the squat video, I can tell my form needs work on the concentric movement. My ass tends to lift up faster than my shoulders, so I kinda good morning the load up. I'll definately concentrate on improving!
As for the benching, let me know what you guys think of my arch, like, can you tell I'm arching :)? Any tips on how to improve my arch would be greatly appreciated.
The deadlift seemed kinda cramped and below average on form. I'll try to move my legs and back in a more controlled, even manner.
Well, it seems my schools ftp server won't let me upload my videos to the website. I'll try another host in a little while...
Here was Saturday's workout. I decided to do max out my power clean:
Bar x 10
60 x 6
70 x 6
80 x 6
100 x 4
115 x 3
125 x 2
135 x 1
150 x 1
160 (or 165?) x 1
The reason why I question my last attempt is because my bar at home is a standard bar, so I'm not sure whether it weighs 25 lbs. or 35 lbs. It's 5 feet long with about an inch bar thickness if that helps at all...
This week, I'm going to max out all my lifts and see how they have progressed. Today I maxed deadlifts, and here's the progression:
135 x 8
185 x 4
225 x 3
295 x 1
315 x 1
335 x 1
350 x 1
YES! What an awesome pull 350 was! I REALLY had to struggle to lock it out, but it was exciting actually doing it! So, there's a new PR!
Mind you, I maxed out at 335 at 195 lbs.; I weigh around 183 lbs. with a deadlift max at 350. Looks like I've gained strength while losing weight! Awesome!!!
Tomorrow, I'll go run for 45 minutes, while on Wednesday I'll max out on my bench. See you then!
-Dave
weightshead
05-17-2004, 08:22 AM
Originally posted by SoG
I weigh around 183 lbs. with a deadlift max at 350.
-Dave
thats a great result for the hard work you've put into it. well done!
good luck on the max bench...
I went endurance running yesterday for 45 minutes (about 3 miles total, with inclines/declines) and again aggitated what I assume is my right hip flexor, right where the femur connects to the hip socket. I've had this aggitation on and off throughout the past few month; it's especially noticable during/after running for longer periods of time. Anyone know how to stretch a hip flexor?
Today I maxed out on the bench press. Here's my workout:
Bar x 12
65 x 3
75 x 3
85 x 3
95 x 3
105 x 3
115 x 3
125 x 1
135 x 1
145 x 1
155 x 1 (pr)
165 x 1 (pr)
170 x 0 (spotter helped me up midway)
The workout was spread over 30-40 minutes of time, so I rested plenty between sets. My estimated max was 152 at the beginning of the 3x3 program (135 lbs x 5 reps). Now my max is 165, so I've gained roughly a 10-13 lb. increase on my bench. I'm liking this program... :) :) :)
Tomorrow I will probably bicycle to alieve my hip joint pain and Friday I'll max out on squats. Wish me luck!
Thanks!
-Dave
sword chucks
05-19-2004, 02:10 PM
Awesome job on the deads and bench press.
I plan on starting this routine next week and including some bb rows, since it seems like it works for so many people.
LiftNeat
05-20-2004, 11:56 AM
Great job Dave, cant wait to see your next journal and the vids too!
Well, today was max day for squats. Here's what I did:
Light Ab pulldown and leg raise warmup
95 lbs. x 10 reps
115 x 3
135 x 3
155 x 1
175 x 1
185 x 1
205 x 0
190 x 1
UGH! I got the 205 up and down with terrible form... So, I dropped down to 190 and hit it cleanly enough for my standards.
Even though I'd like to say my squat has increased (and I feel I have gotten stronger), my form is sub-par. I definitely need to give myself more time to improve all the aspects of the form, especially the up-phase. I can tell from my missed attempt at 205 that my weaknesses lie in my abdominal strength and my glut/hamstring complex. Oh well! Best to be honest with one's self; it will be worth the effort later in the Iron Game!
Later today, I will do some type of cardio (either cycling or running), and after that, I'm taking a week break from lifting, though I'll do some cardio here and there next week. I orginally wanted to follow a DoggCrapp routine, but I feel I cannot properly fund it as of now. So, in leiu of my success with 3x3, I will be following a Westside routine for a cycle or more, depending on how I feel.
Thanks again to everyone who gave me kind and encouraging words! Check out my journal in either the Workout Journal forum or the Powerlifting Journal forum sometime early next week.
Good luck lifting!
-Dave
LiftNeat
05-21-2004, 01:43 PM
Good luck with the westside routine Dave. Could you post what it looks like for me Ive wanted to try westside but it sounds confusing. Thanks!
Thanks guys!
Yeah, Liftneat... I'm trying to piece together a Westside routine as I type; I've done about 2-3 hours of studying Westside and how the routine/theory is constructed. I'll post in here what my routine will look like.
Thanks for asking! And good luck hitting your maxes!
-Dave
sword chucks
05-22-2004, 08:22 AM
I can help you peice together a westside if youd like, I have also done a good amount of reading on it.
Heisman
05-22-2004, 10:01 PM
Bro, you made awesome progress, especially considering you lost a lot of weight. Congratulations. :)
Not So Big
05-22-2004, 11:12 PM
when u maxed out on bench i think u did to many sets,even tho most were for 1 rep,instead of doing like those 5 or 6 sets u could have jumped up 30 pounds or so ata time instead of 10.
anyway good job with the new PR's and keep it up:cool: