LiftNeat's 3x3 log

[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

[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!