LiftNeat's 3x3 log

[LiftNeat]

Hey guys Im finally gonna try my hand at PL'ing after BB'ing for over a year. Ive decided to go with the basic 3x3 as my first PL'ing routine. I got the program from deepsquatter.com

My current maxes: All raw(no straps,belts, nothing)
Bench 220lbs
Squat 270lbs
DL 355 lbs

Projected maxes and the weights that im using the perecentages with
Bench 230
squat 295
DL 370

This will be the first time ever that I will not be training to failure so Im really excited to see how this will work for me. Hopefully I will get even more than my projected maxes because of PL'ing newbie gains. The BB'er in me wants to gain some size from this routine so Im gonna throw in a few assitance excercises in the mix but nowhere near failure. Hopefully you guys will check out this journal and help me along the way since Im totally new to the PL'ing scene. Thanks!

[Heisman]

You can look at my sig to see how well the 3x3 worked for me. However, I just moved the weights up as I saw fit, I didn't stick to Korte's program.

I'll be following this.

[Not So Big]

im interested to see if any of your size will decrease since switching to a powerlifting routine instead of a bodybuilding program.. i prefer size over strength but powerlifting would be cool also. anyway make sure u measure and everything and ypdate that as weel and not just your lifts. when do u start btw

[LiftNeat]

-arm measurements(flexed no pump) Right 16 inches and Left 15 3/4 inches
-Quads 5 inches above knees: Right quad 22inches and Left quad 21 1/2 inches
-Calves Right calve 16 inches and Left calve 16 1/2 inches
-Forearms both 12 inches
-Chest/lat spread- 46 inches
-neck just over 16 1/2 inches(hopefully will get bigger from all the DL'S!)

just took these measurements

[AJ010]

Originally posted by LiftNeat
Hey guys Im finally gonna try my hand at PL'ing after BB'ing for over a year. Ive decided to go with the basic 3x3 as my first PL'ing routine. I got the program from deepsquatter.com

My current maxes: All raw(no straps,belts, nothing)
Bench 220lbs
Squat 270lbs
DL 355 lbs

Projected maxes and the weights that im using the perecentages with
Bench 230
squat 295
DL 370

This will be the first time ever that I will not be training to failure so Im really excited to see how this will work for me. Hopefully I will get even more than my projected maxes because of PL'ing newbie gains. The BB'er in me wants to gain some size from this routine so Im gonna throw in a few assitance excercises in the mix but nowhere near failure. Hopefully you guys will check out this journal and help me along the way since Im totally new to the PL'ing scene. Thanks!

**** man, our maxes are so similar!!

When are you maxing again? I'd personally bump up the deadlift projected max to 375 or 380.

[LiftNeat]

Im guessing I will max out at the end of the 3x3 or just get on another PL'ing program although I have no F'ing idea which one as Im really new to PL'ing Ive read some westside articles but a lot of the info seems real confusing to me but I do have an assload of knowledge about nutrition and BBing . Ive already got all the weights calculated out using the percentages for the next eight weeks so I think its too late for me to change the projected maxes. I wish I had your numbers when I was your age unlimitedsteel!

[Fullback_45]

Real nice lifts bro. Can't wait to see how you progress man. Once you PowerLift, you never go back!

[LiftNeat]

Originally posted by Fullback_45
Real nice lifts bro. Can't wait to see how you progress man. Once you PowerLift, you never go back!
Thanks man, Ive seen your journals in the past and I gotta say youve made some awesome improvements. Im hoping some of you guys can give me some PL'info along the way! I bet youve put on a lot of solid mass after getting all those new PR's

[Fullback_45]

Thanks alot bro! Really appreciate it!

If I see anything throughout your routine Ill def be sure to tell you.

As far as the bench goes, I recommend bar contrel and the descent. Bring the bar out of the rack, hold it there, and bring it down, really helps me stay tight. I used ot bring it out of the rack and drop it and try and rep them as fast as i can, but slowing down the descent of the bar has really helped me stay tight. Give it a shot with 135 and let me know what you think. Its the way I should be benching anways.

[LiftNeat]

Originally posted by Fullback_45
Thanks alot bro! Really appreciate it!

If I see anything throughout your routine Ill def be sure to tell you.

As far as the bench goes, I recommend bar contrel and the descent. Bring the bar out of the rack, hold it there, and bring it down, really helps me stay tight. I used ot bring it out of the rack and drop it and try and rep them as fast as i can, but slowing down the descent of the bar has really helped me stay tight. Give it a shot with 135 and let me know what you think. Its the way I should be benching anways.

Sounds good I always hear about elbows in but everytim i try that its like im doing a CG bench. Im pretty sure I keep my shoulder blades tight because I get a mark on my upper trap/back area when im done flat benching

[Julius Peppaz]

good luck with the 3x3 man.

[LiftNeat]

First Workout:
58% of all maxes
Squat 8 sets of 5 reps @ 170lbs
Bench 8 sets of 6 reps @ 135lbs
DL 8 sets of 5 reps @ 215lbs
1 set of low weight cable curls and 1 set of low weight tri pushdowns

Comments on workout:
I was actually surprised that I got tired and really sweaty from all this. Im not used to such high volume as I was using Max-OT for the past 5 months. I took about a minutes rest inbetween all sets so the workout last for about an hour and 15 minutes. This was the first time I tried benching with elbows in which felt kinda strange, felt it more in the tris and shoulders than chest. I threw in a couple assistance excercises at the end and then downed my Postworkout shake. Overall a goodworkout but I have to get used to the high volume and benching with elbows in. btw i felt a slight pump all over my body.

[LiftNeat]

Originally posted by Julius Peppaz
good luck with the 3x3 man.

thnx man!

[Not So Big]

Originally posted by LiftNeat
First Workout:
58% of all maxes
Squat 8 sets of 5 reps @ 170lbs
Bench 8 sets of 6 reps @ 135lbs
DL 8 sets of 5 reps @ 215lbs
1 set of low weight cable curls and 1 set of low weight tri pushdowns

Comments on workout:
I was actually surprised that I got tired and really sweaty from all this. Im not used to such high volume as I was using Max-OT for the past 5 months. I took about a minutes rest inbetween all sets so the workout last for about an hour and 15 minutes. This was the first time I tried benching with elbows in which felt kinda strange, felt it more in the tris and shoulders than chest. I threw in a couple assistance excercises at the end and then downed my Postworkout shake. Overall a goodworkout but I have to get used to the high volume and benching with elbows in. btw i felt a slight pump all over my body. i dont kno if u posted a link or anything to the program that ur doing but if u did could u again? good job on the deadlifts, 8 sets of 215 and i would fall over and have a stroke lol

[LiftNeat]

lol trust me man I was one sweaty bastard at the end. The program is at deepsquatter.com in the archives section

[LiftNeat]

Tuesday-off day just wanted to say that im sore as hell. Quads,hamstrings,lats,lower back, and delts are sore. Im surprised that my chest isnt sore tho because after benching im usuall really sore. Maybe the lack of soreness has to do with elbows in benching. Any comments. btw could somone explain to me more about elbows in benching, is that how I shouyld be benching for PL'ing?

[BPP]

Originally posted by LiftNeat
Tuesday-off day just wanted to say that im sore as hell. Quads,hamstrings,lats,lower back, and delts are sore. Im surprised that my chest isnt sore tho because after benching im usuall really sore. Maybe the lack of soreness has to do with elbows in benching. Any comments. btw could somone explain to me more about elbows in benching, is that how I shouyld be benching for PL'ing?
yes, elbows IN for correct bench form

takes off the chest and puts it more onto the delts/lats/triceps

[LiftNeat]

Originally posted by bigpoppaproppy
yes, elbows IN for correct bench form

takes off the chest and puts it more onto the delts/lats/triceps
cool thats what I thought, I'll just continue with elbows in until it feels more comfortable.

[Fullback_45]

Thats good that your feeling it in your shoulders and tris when you bench! You'r doing it right. Workout looked great bro.

[LiftNeat]

Thnx man, Im heading out in a copule of hours for my workout. Im still sore as hell but I'll just work through it.

[LiftNeat]

Last Nights workout:
Squat 8 sets of 5 reps @170lbs
Bench 8 sets of 6 reps @ 135lbs
DL's 8 sets of 5 reps @215lbs

Notes: squats felt extremely light and easy compared to last time which was nice. Still trying to get the feel for elbows in benching so the weight didnt feel any lighter than last time. IM also really feeling the bench in my front delts. DL's went ok but my hamstrings were sore as hell from Mondays workout so I really had to push myself to finish up the DL's. I ended the workout with one set of really light BB curls and one really light set of tri pushdowns.

[LiftNeat]

Todays workout:
Squats 170lbs for 8 sets of 5 reps
Bench 135lbs for 8 sets of 6 reps
DL's 215 for 8 sets of 5 reps

Notes: once again the squats felt nice and easy. BENCHing with elbows in just killed my right shoulder, Ive never had this kind of problem before with elbows out so Im thinking I might just stick with elbows out. Any reccomendations? By the time I got to DL's I was pretty tired but I got through them . Too tired at the end of this workout to do any asistance work. Im still trying to get used to a high volume workout. Increasing weights next week!

[Fullback_45]

Workout looked strong. You'r bringing the bar lower down on your chest/solar plexis right? In the long run benching elbows in is going to save your shoulders. Give it a shot again next week.

[LiftNeat]

Originally posted by Fullback_45
Workout looked strong. You'r bringing the bar lower down on your chest/solar plexis right? In the long run benching elbows in is going to save your shoulders. Give it a shot again next week.

Ive been experimenting with where I bring the bar down to. I guess I'll give it another shot next week. Fullback could you give me a site with proper benching technique pictures. thanks man!

[Fullback_45]

Ill look and see. Im pretty sure Pain's got some vids, let me see if i can find one.

[Fullback_45]

Theres a tone on www.metalmilitia.com even though they are shirted lifters, its the same form or close to.

Found this interesting http://www.midwestbarbell.com/videos/benchmissouch.wmv

[LiftNeat]

Originally posted by Fullback_45
Theres a tone on www.metalmilitia.com even though they are shirted lifters, its the same form or close to.

Found this interesting http://www.midwestbarbell.com/videos/benchmissouch.wmv

**** for some reason I can never see most of the vids people post. I think it has to do with my comp being a Mac??

Thanks anyways Fullback, I always appreciate it

[Fullback_45]

Did you try right click "save target as" ?

[LiftNeat]

Originally posted by Fullback_45
Did you try right click "save target as" ?

lol im a computer retard. My mouse only has one button to click on :(

[Fullback_45]

Dude wtf lol? Your mouse is like from the early 90's lol.

[LiftNeat]

Originally posted by Fullback_45
Dude wtf lol? Your mouse is like from the early 90's lol.

Lol I have an Imac by Apple????

[Fullback_45]

Oh are those the computers that come in various different colors and stuff? Damn man, theres got to be some way you can save them to your comp, the vids and watch them.

[LiftNeat]

Originally posted by Fullback_45
Oh are those the computers that come in various different colors and stuff? Damn man, theres got to be some way you can save them to your comp, the vids and watch them.

Ya its one of those colored see thru ones. I click on the links and my screen goes nuts.lol. Damn dude you live in Sacramento, I was just in stockton visiting my grandparents.

[Fullback_45]

Yep, Sac Town. Stockton is like an hour and half away from here. Where you live?

[LiftNeat]

I live in San Diego right now but pretty soon I'll be heading to the bay area

[LiftNeat]

Todays workout
Squat 175lbs 8 sets of 5 reps
Bench 140 8 sets of 6 reps
DL 220lbs 8 sets of 5 reps
Light assitance work: one set DB curls and one set tri pushdowns

Comments:
Awesome workout everything felt real strong and all the weights went up nice and easy. Fullback:thnx for telling me to stick with the elbows in benching it felt a lot better today! Im really liking the 3x3.

[LiftNeat]

Wendesdays workout
Squat 8 sets of 5 reps at 175lbs
Bench 8 sets of 6 reps at 140lbs
DL's 8 sets of 5 reps at 220lbs
one sets light barbell curls and one light set tri pushdowns

Everything felt real good on this workout. My nutrition hasnt been that great lately cuz of school, girlfriend, and now Im gonna be starting a manual labor job on friday. Kinda pissed about my nutrition not being where it usually is but Im feeling good in the gym and thats what counts. Im gonna start sleeping a helluva lot more and eating like a horse again. Someone check out my damn journal! lol

[LiftNeat]

Fridays workout
Squat 8 sets of 5 reps at 175lbs
Bench 8 sets of 6 reps at 140lbs
DL's 8 sets of 5 reps at 220lbs

Had to wakeup early as **** for this workout but everything still fealt strong. Will increase the weights next week!

[LiftNeat]

Week3 Monday
squats 180lbs for 8 sets of 5 reps
Bench 145lbs for 8 sets of 6 reps
DL 230lbs for 8 sets of 5 reps

Once again everything feeling good. Although Im still trying to get used to such a high volume.

[SoG]

Looking good, Liftneat... You must be in the gym for a couple of hours to do 24 sets w/ adequate rest time in between them!!!

Good luck and keep it up!


-Dave

[LiftNeat]

Originally posted by SoG
Looking good, Liftneat... You must be in the gym for a couple of hours to do 24 sets w/ adequate rest time in between them!!!

Good luck and keep it up!


-Dave

Im in there for no longer than 1 hour and 20 mins but Im actually thinking about doing 6 sets for all three instead of 8 because by the timeI get to Deadlifts Im pretty F'n spent. Dave: how do you go about warming up? or do you just jump right into your working sets? Ive been following your journal btw!

Wendsedays workout
Week3
squats 180lbs for 8 sets of 5 reps
Bench 145lbs for 8 sets of 6 reps
DL 230lbs for 8 sets of 5 reps

[LiftNeat]

Fridays workout:
Had to cut things short so instead of 8 sets for all of the big 3 I only did 6.
squats 180lbs for 6 sets of 5 reps
Bench 145lbs for 6 sets of 6 reps
DL 230lbs for 6 sets of 5 reps

More weight increases coming MONDAY!!
I cant wait to max out at the end of this program.

[SoG]

Originally posted by LiftNeat
Im in there for no longer than 1 hour and 20 mins but Im actually thinking about doing 6 sets for all three instead of 8 because by the timeI get to Deadlifts Im pretty F'n spent. Dave: how do you go about warming up? or do you just jump right into your working sets? Ive been following your journal btw!

Wendsedays workout
Week3
squats 180lbs for 8 sets of 5 reps
Bench 145lbs for 8 sets of 6 reps
DL 230lbs for 8 sets of 5 reps

Thanks for following!

Basically, I do 2-3 warmup sets with stretching in between (I'd say roughly 2 minutes in between each warmup set). Here's what my deadlift warmup looks like:

135 x 10 reps
-->stretch, rest for a minute
185 x 6-8 reps
-->stretch, rest for a minute
205 x 3-5 reps
-->stretch, rest for a minute
Start working sets

I do the same type of progression for squats as well, since I REALLY need to do a few warmup sets before I can perform the movement with good form.

Experiment with your warmup sets and see what works best for you! Good luck!


-Dave

[LiftNeat]

Mondays workout:
Squat 190lbs for 6 sets of 5 reps
Bench 150lbs for 6 sets of 6 reps
DL 235 for 6 sets of 5 reps

Evrything went pretty smoothly except the weights felt a little heavier than they have in the entire program but nothing I couldnt handle. Im just getting ready for the heavy ass weights!

[DB15]

Looks solid man Im gonna start this program next week

[LiftNeat]

Wendseday and Fridays workout
Squat 190lbs for 6 sets of 5 reps
Bench 150lbs for 6 sets of 6 reps
DL 235 for 6 sets of 5 reps

Im really liking the squats theyre feeling almost like I have no weight when Im doing them which is a good sign because before this program my form was terrible and I really felt them in my lower back. The DL's and Bench felt a little heavy this week but I got thru all of them without going to failure which is good. Next week starts the heavier weights!

[LiftNeat]

Todays workout:Finally getting to the heavier stuff
Squat 175 for 3 sets of 3 reps
Bench 140 for 5 sets of 4 reps
DL 295 for 2 sets of 1 rep

EVerything today was cake! I used a belt for my first set of DL's but it felt weird so I took it off for the second set.

[DB15]

What % are you on now?

[Not So Big]

Originally posted by LiftNeat
Todays workout:Finally getting to the heavier stuff
Squat 175 for 3 sets of 3 reps
Bench 140 for 5 sets of 4 reps
DL 295 for 2 sets of 1 rep

EVerything today was cake! I used a belt for my first set of DL's but it felt weird so I took it off for the second set.
good workout, 295 on deadlifts!! im attempting 300 soon for 1 rep.
good squats also:)
but why did u do 190 on squats before and now ur using 175

[LiftNeat]

Thnx for the comments guys. NotsoBig: I know you got that 300 in you, youre a beast! The reason I did lower weight was because this whole program is based on percentages of your 1rm and theres no going to failure.

The %'s right now are 60% and 80% on the one rep sets.
Then next week 60% again and 85% on the one rep sets

Thnx for checking out my journal guys!

btw my maxes that Im going for after this program are
DL 370
Bench 230
Squat 295

[Not So Big]

Originally posted by LiftNeat
Thnx for the comments guys. NotsoBig: I know you got that 300 in you, youre a beast! The reason I did lower weight was because this whole program is based on percentages of your 1rm and theres no going to failure.

The %'s right now are 60% and 80% on the one rep sets.
Then next week 60% again and 85% on the one rep sets

Thnx for checking out my journal guys!

btw my maxes that Im going for after this program are
DL 370
Bench 230
Squat 295
that is my max bench press rite now.
but that squat is like 70 pounds over mine! i really do suck at deadlifts lol. good luck at getting your goals tho, and now i understand about the whole % thing.i dont think im a beast, just bigger then the average 15 yr old. j/k im small as a crushed

[LiftNeat]

Youre bigger than Danny Tanner so keep yoyur head up :)

[Not So Big]

Originally posted by LiftNeat
Youre bigger than Danny Tanner so keep yoyur head up :) haha i better be bigger then him for the rest of my life, that guys skinny as a toothpick:D

[LiftNeat]

Wends. Workout
Bench 185 for 2 sets of 1 rep
Squat 175 for 3 sets of 3 reps
DL 220 for 3 sets of 3 reps

Everything was cake. The bench felt a little heavy when I took it off the rack but it went down and came up easy as hell on both sets.

[LiftNeat]

Fridays workout:
Squat 235 for 2 sets of 1 rep (EASY AS HELL)
DL 220 for 3 sets of 3 reps
Bench 140 for 5 sets if 4 reps

[Fullback_45]

Great workout bro. Splits really working well for you.

[Not So Big]

wed and fri workout slook good, i thought it was supose to be 3 sets of 3 for all your sets tho?
whats with the 2 sets of 1 on bench. and 5 sets of 4 on fridas bench.
anyway good lifts, how much longer do u have of this intill you get back into BB program

[LiftNeat]

I got 3 more weeks on this program and then Ill either take full rest week or max out one day and then rest. I dont know where they got the name 3x3 from but Im just doing exactly what the program on deepsquatter.com says. I really cant wait to get back into BB'ing tho! I'll start a new journal when I do.

[DB15]

Originally posted by LiftNeat
I got 3 more weeks on this program and then Ill either take full rest week or max out one day and then rest. I dont know where they got the name 3x3 from but Im just doing exactly what the program on deepsquatter.com says. I really cant wait to get back into BB'ing tho! I'll start a new journal when I do.

It will give you such a jump in your next routine

[Not So Big]

Originally posted by LiftNeat
I got 3 more weeks on this program and then Ill either take full rest week or max out one day and then rest. I dont know where they got the name 3x3 from but Im just doing exactly what the program on deepsquatter.com says. I really cant wait to get back into BB'ing tho! I'll start a new journal when I do. cool, yea maxing out mite not be a bad idea for after you finish you 3X3 program.. did u max out b4 starting, if u did could u post what they were.
i wouldnt be able to wait to get back into BB either!

[Heisman]

I rested 4-5 days and then maxed when I did a 3x3.

When you go back to bodybuilding you will have a nice surprise when you only squat/bench/dead once or twice a week. :)

[BPP]

bb'ing??? :(

[LiftNeat]

Originally posted by bigpoppaproppy
bb'ing??? :(

LOL Ive seen on other threads that youre not the biggest fan.I thought I would gain a little size on this routine but I havent, strength is going good tho!

The last time I maxed on bench was before I started this program and I only put up 220.

Mondays workout:
DL 2 sets of 1 rep at 315(EASY)
Bench 5 sets of 4 reps at 140
Squat 3 sets of 3 reps at 175

Thanks for all the comments guys!

[Not So Big]

good job on the squats
:D

[Not So Big]

i mean deadlifts, but squats to

[LiftNeat]

Thanks NotSoBig.

Wendsedays workout
Bench 195 for 2 sets of 2 rep(Cake!)
DL 220 for 3 sets of 3 reps
Squat 175 for 3 sets of 3 reps

Cant wait to go all out on maxing my Bench!

[DB15]

almost at 200 for bench

what do you think you will max out at

[Not So Big]

good workout, if the benching was cake, why not go up in weight or reps on it

[Not So Big]

good workout, if the benching was cake, why not go up in weight or reps on it

[LiftNeat]

Sorry for not posting in here for a while my computer broke down(peice of ****)

Anyways my workouts so far this week have looked like this.
Monday
DL 330lbs for 1 set of 1 rep(went up smooth)
Bench 140 for 5 sets of 4 reps
Squat 175 for 3 sets of s reps

Wendseday
Bench 210 for 1 sets of 1 rep(went up smooth too)
Squat 175 for 3 sets of 3 reps
DL 220 for 3 sets of 3 reps

Im hoping to max out at around 230 on bench!

Im hoping I could get some help with a good warmup plan on the day that I max out because I dont want to just max-out when Im cold

[DB15]

thats a nice bench man

[invast]

Nice workout bro.
Next time I max, I'm going to do something like this:
My last max was 215lbs
135x6 185x3 225x1 240x1 245x1(if I get 240) 230x1(if I don't get 240)

[invast]

I changed what I'm going to do for my warm-up:

Max Bench:
135x6
165x4
185x2
225x1 (10LBS PR)
230-240x1 (15-25LBS PR)

I will decide how much to do for my 230-240 depending on how easy 225 went up

[LiftNeat]

Originally posted by invast
I changed what I'm going to do for my warm-up:

Max Bench:
135x6
165x4
185x2
225x1 (10LBS PR)
230-240x1 (15-25LBS PR)

I will decide how much to do for my 230-240 depending on how easy 225 went up

That sounds like a good idea I trhink I will try that too since we are shooting for around the same bench.

Thanks for the kind words DB!

[LiftNeat]

Todays workout
Squat 265 for 1 set of 1 rep(pretty easy)
Bench 140 for 5 sets of 4 reps
DL 220 for 3 sets of 3 reps

Pretty good workout. messed around with my arch on the bench. Next week will be my last week on the 3x3

[DB15]

What was your form like with bench press bofore, what have you discovered?

[invast]

Good work, keep it up

[LiftNeat]

thanks guys.
DB well before I started the 3x3 I was doing max-ot and at the start of that i could only bench 135x4 but a few months later I was repping 185 so that was a big jump/help. But now with the 3x3 Im benching with elbows in and trying to get a big arch but keep my ass on the bench so the bar wont have to travel as much.

[DB15]

Originally posted by LiftNeat
thanks guys.
DB well before I started the 3x3 I was doing max-ot and at the start of that i could only bench 135x4 but a few months later I was repping 185 so that was a big jump/help. But now with the 3x3 Im benching with elbows in and trying to get a big arch but keep my ass on the bench so the bar wont have to travel as much.


Is that a powerlifting style?

[LiftNeat]

Originally posted by DB15
Is that a powerlifting style?

Ya elbows in is PL'ing style, you dont really feel it much in your chest. But before I started the 3x3 I benched regular style.

[Not So Big]

Originally posted by LiftNeat
Todays workout
Squat 265 for 1 set of 1 rep(pretty easy)
Bench 140 for 5 sets of 4 reps
DL 220 for 3 sets of 3 reps

Pretty good workout. messed around with my arch on the bench. Next week will be my last week on the 3x3

good job on the 265 for squats, easy too!
after next week 3X3, ur going back to BB?

[LiftNeat]

Originally posted by Not So Big
good job on the 265 for squats, easy too!
after next week 3X3, ur going back to BB?

Im almost 100% sure I'll go back to BB because now that this programs almost over I have lost a tad bit of size on my arms. But i think Ill get great results once I switch back!

[LiftNeat]

Todays workout:

-DL 350 for 1 set of 1 rep(EASY!!!! This was a nice ass lift. After my wamrups I sat on a bench and blasted some Rage Against The Machine on my cd player and got in that zone where nothing else matters, I then went to the bar and pulled it up easy. Its funny cuz when I was done it was like I didnt evem remeber doing it because I was in the "zone")

-Bench 140 for 5 sets of 4 reps

-Squat 175 for 3 sets of 3 reps

[BPP]

solid workout bro

weird with the 1 rep lol

[LiftNeat]

lol Thanks for the words Proppy

[DB15]

Your a fan on Rage?

[invast]

Awesome deadlift bro. Good workout.

[LiftNeat]

Thanks for the comments guys. Hell ya Rage pumps me up like no other. Hey DB15 what happened to your journal in the sports section????

[DB15]

Between having mono/wisdom teeth pulled/gym closed down/ and shoulder sugary and a few other factors led to the demis of my journal. For the future I have a few programs lined up starting with the 3x3 I think il be starting that in about a month or so. I have no time to hit the gym hard besides twice a week to maintain strength due to football/soccer and track taking up my life.

[LiftNeat]

Todays workout
Bench 220 for 1 set of 1 rep( Was a solid rep, the only part where I got a little stuck on was the lock out. But Im 100% sure that I will get atleast 230 when I max)
DL 220 for 3 sets of 3 reps
Squat 175 for 3 sets of 3 reps

[invast]

Sweat workout, goodluck with your 230lbs max, tear that **** apart!

[Fullback_45]

Workouts have ben looking GREAT man. Lockouts the easy part! Stay tight and explode bro, 230 is yours.

[LiftNeat]

Thanks for the words guys, it means a lot! If you guys dont mind I posted a question about the 3x3 in the PL'ing forum,could you guys check that out too?
I Appreciate it.

[Not So Big]

Originally posted by LiftNeat
Todays workout
Bench 220 for 1 set of 1 rep( Was a solid rep, the only part where I got a little stuck on was the lock out. But Im 100% sure that I will get atleast 230 when I max)
DL 220 for 3 sets of 3 reps
Squat 175 for 3 sets of 3 reps good workout neat lifter, ubest get 230! ahh no,then u will bench 5 pounds more then me damnit! good luck brothaaa

[LiftNeat]

Originally posted by Not So Big
good workout neat lifter, ubest get 230! ahh no,then u will bench 5 pounds more then me damnit! good luck brothaaa

Thats true but you got me beat when it comes to the artistic ability!

[LiftNeat]

Maxed out on squats today! It went like this
bar x 15
135 x 4
185 x 2
225x 1
275 x 1
315 x 1 (NEW PR) This was a hard ass rep. Strapped on the belt and then went down to parallel. I got a little shaky in the middle but I got it all the way up. It was taxing as hell. Now that I look at it does it seem like I did too many wamr-ups?? Could someone tell me the rules for the squat at a PL meet, thanks!!!

Next week Im maxing on DL and Bench

[LiftNeat]

Todays Max DL
135x6
225x3
315x1
355x1
405x0 :(
385x1 NEW PR!

Wasnt sure if I could get the 405 but I was really pumping myself up for it. I only got it a few inches off the ground. Took off the extra 45 plate and threw on a 35 instead and hit a good clean rep with 385 which I was hapy with. Wendseday is max bench!

[invast]

Great job with your max PRs bro! Destroy that bench!

[LiftNeat]

Thnx man, I sure will!

[SoG]

Damn! 3x3 worked great for you! Keep up the good work!


-Dave

[DB15]

There is another 3x3 routine
the lifts include
Push press
Clean
and snatches

would you ever try this as well?

[LiftNeat]

Thanks Sog. Im ready to go back to BB'ing tho.Hows the new routine going Dave?

DB15 I would consider some day doing a routine like that but the problem is being a BB'er I dont even know how to do those excercises like cleans, snatches ,etc Ive just hear people talking about them.lol

[DB15]

Too bad its a true athletes program

[LiftNeat]

Todays workout
45x15
135x4
185x2
205x1
230x1(New PR!) THis rep was real nice and smooth, there were no stickin points and my ass was on the bench the whole time and I had a nice arch. After this I tried for 235 but couldnt lock it out and thus my ass came off the bench :( o well Im real happy with the 230 Bench!!!

Now my PL'ing total is 930lbs