wtf this is not overtraining?

[TiNyTim]

Week 1:

Day 1 - bench press 6-8 sets of 6 reps with 58% of 410 lbs. = 235 lbs.
Day 2 - bench press 6-8 sets of 6 reps with 58% of 410 lbs. = 235 lbs.
Day 3 - bench press 6-8 sets of 6 reps with 58% of 410 lbs. = 235 lbs.
Week 2:
Day 1 - bench press 6-8 sets of 6 reps with 60% of 410 lbs. = 245 lbs.
Day 2 - bench press 6-8 sets of 6 reps with 60% of 410 lbs. = 245 lbs.
Day 3 - bench press 6-8 sets of 6 reps with 60% of 4l0 lbs. = 245 lbs.

Week 3:

Day 1 - bench press 6-8 sets of 6 reps with 62% of 410 lbs. = 255 lbs.
Day 2 - bench press 6-8 sets of 6 reps with 62% of 410 lbs. = 255 lbs.
Day 3 - bench press 6-8 sets of 6 reps with 62% of 410 lbs. = 255 lbs.

Week 4:

Day 1 - bench press 6-8 sets of 6 reps with 64% of 410 lbs. = 265 lbs.
Day 2 - bench press 6-8 sets of 6 reps with 64% of 410 lbs. = 265 lbs.
Day 3 - bench press 6-8 sets of 6 reps with 64% of 410 lbs. = 265 lbs.



UH.. and were supposed to do this 3 times a week?
i dunno about u guys but im usually soar after a chest workout...
no way ill be able to go 3 times a week without hurting myself even if it is only 1 excersize
and 58% for 6 reps? thats like my warmup...
so im not supposed to up the weigh at all during the workout?
ak this is so confusing i dont understand how this is gonna work ;O
i just dont wanna waste 8 weeks for nothing...

[AMG]

Then don't do the routine.

Heh, that was easy.

[TiNyTim]

but its supposed to be sooo good
right?

[Rexer]

3x3 works well. The first 4 weeks are just for increasing your wok capacity. If you think it is easy, have in mind that you have deads and squats to do as well. If you think it is too hard, nothing easy produces results, so stick with it.
On a side note, the percentage is based on your projected max, not your actual one. This makes it little tougher.

[Heisman]

Look at my sig. The progress was because of a 3x3 (a butchered one, but it was still a 3x3).

[phreak]

Originally posted by TiNyTim
ak this is so confusing i dont understand how this is gonna work

Do what it says. Don't do what it doesn't say. How hard can it be?

[AMG]

Originally posted by TiNyTim
but its supposed to be sooo good
right?

Then do it.

WTF, I'm not going to sit here and sell you on how good it is.

You either do it, or you don't.

[TiNyTim]

ive actually heard some people have gotten alot weaker after doing it...
opinions?

[MiloMan]

Here's how to find out how good the workout is: Do it for a couple of months, then let the results be your judge. You won't burst into flames if it turns out to be a shabby program, and it's only a couple of months.

[Batz w/ Napalm]

Thats 3x3 training. I use it and I have no problem. I lift 3 times a week doing 6 sets of bench, squat, deadlift and overhead and haven't have any problems.

[TiNyTim]

Arent you ever sore?
im sore as !@#$ after any sort of chest workout

[Pridg01]

I use to use that routine also and didn't have a problem (When I was powerlifting). You just have to train smart. It took me awhile to get used to it, but it made sense. I don't use that routine now(I could care less about my bench, but I care alot about squat and deadlift). If I was heavily training my bench again, then I would go back to that routine..Keep training.

[phreak]

Originally posted by TiNyTim
ive actually heard some people have gotten alot weaker after doing it...
opinions?

Those people will more than likely be the same people who keep altering the percentages used, and go to failure regardless of being told not to. Hint.

Like AMG said: either you do it like it says or you don't do it at all. You're not experienced enough to make changes to this routine, so no excuses and no more stalling.

[Heisman]

Originally posted by phreak
Those people will more than likely be the same people who keep altering the percentages used, and go to failure regardless of being told not to. Hint.

Actually, I did that and saw great gains. I was a complete beginner though to free weights. It helped a lot.

[wrestler07]

Does anyone have any links about the 3x3?

[Ashford]

Goto the archive section at deepsquatter.com

[wrestler07]

Thanks

[Batz w/ Napalm]

I took mine from deepsquatter.com also. The first time I did it I didn't mess with the numbers. The second time I did it, I did mess with the numbers (made larger percentage jumps), lesson learned, that was not the best move. I overtrained a bit. So now I stick with the 58% - 64% range. I modified mine again a little bit, this time i would focus on one exercise each session as a max (80%-100%) and the rest would be at 58%-64%.

If done right, you wont overtrain. I don't do any other exercises and i don't go beyond 6 sets. I also get plenty of rest. I sleep like a baby the night after my workout session.

[HitManSE]

Plug your #'s into it...doesnt seem too heavy now does it?

Your basically going to be working with 155-175lbs for the bench. Yes its quite a few sets, but not a lot of load.

Do as you wish

[breathingmurder]

Originally posted by TiNyTim
and 58% for 6 reps? thats like my warmup...
so im not supposed to up the weigh at all during the workout?

That is why isn't overtraining. I'm assuming this is just the bench part of 3x3 that you posted? Are you gonna do the squat and dead part too? You can't do just the bench.

I've tried 3x3 before. Alot of people say it works but I found it very boring so I didn't like it too much.

[LiftNeat]

Dude Tiny Tim how many times are you gonna post this question all over the boards? I told you it does work and to check out my 3x3 journal in the PL'ing journal section. I just finished this program a little over a week ago. It's not confusing at all and just follow the program to a "T".