nlw1989's journey with the big three

[nlw1989]

Current Stats: 12/6/2010
BP - 230
OP - 135
SQ - 295
DL - 325

My program is a variant of th 8 x 2 training method. I don't have time for 8 sets of 2+ reps with a minimum 2.5 minutes rest. Therefore; I'm using 3 x 3 method for the main lifts. The same style will be used for my weak point training (which will vary too), but they'll begin with 3 sets of 6 with one weight until 3 sets of 8 can be performed.

[nlw1989]

Today was my heavy (alleged) bench day with speed overhead press, and triceps/lats auxillaries.

Bench Press: Warmup (bar x 10; 135 x 5; 185 x 3)
Work Sets (205 || 3x1)

Overhead Press: (95 || 6x3)

Lying skull crushers w/ ez bar: 65 x 12; 85 x 10; 95 x 4 << tried for 8

V-Bar Cable Pulldowns: 100 x 12; 120 x 10; 140 x 8

V-Bar Cable Pressdowns: 50 x 12; 60 x 10; 65 x 8

One Arm DB rows: 60 x 12, 10, 8

Notes: going to take it easier on my skull crushers, but otherwise 9/10 effort and success today!

[nlw1989]

Catching up on sleep this week has done wonders. Anyways, today was the first squat day in this new program. Really looking forward to seeing my progress for the squat and deadlift in this program.

Squats: Warmup (bar x 10; 135 x 5; 185 x 3)
Work Sets (3 x 1 || 265 lbs)

Stiff Legged Deadlifts: (3x1 || 205 lbs)

Full Squats: 3x6 || 185 lbs.

Lying Leg Curls: 3x6 || 90 lbs.

Hyperextensions (emphasis on glutes): 2x14 || +25lbs.
*Don't have glute-ham station or training partner so this is my ghetto way of doing them.

[nlw1989]

Today was my pull-up, core, and biceps workout. My pull-ups are pathetic...so that's my emphasis on Wed and Sat.

Pull-Up (assisted - obviously): 3 x 1 || -40 lbs.
>> Shoulder-width grip

Decline Barbell Sit-ups: 3 x 14 || +50 lbs.

Standing Cable Crunches: 3 x 14 || 80 lbs.

Reverse Crunches: 3 x 10 || +25 lbs. behind the head

Barbell Curls: 3 x 6 || 85 lbs.

Preacher Curls: 3 x 6 || 60 lbs.

Cardio: Elliptical:::
> 10 minute warm-up > 5 minute Interval > 3 minute cool-down