14powerlift's 3x3

[14powerlift]

Yesterday was my first day of training using the 3x3. I am training for the WPA Worlds in April. My last meet in Nov I got 1370 total @ 209
I'm looking to get 1600 @ 215-218 in April.

So basically I have 14 weeks to put 230 lbs on my total
I plan on doing an 8 week 3x3. Then a condensed 6 week 3x3.

Sun Dec 15th

Squat
135x5
225x5
315x5 for 3 sets

Bench
135x5
235x5 for 5 sets

Deadlift
135x5
320x5 for 3 sets

I was supposed to do 5 working sets for each lift, but it was my first workout since my Nov 23rd meet. By my third workout at the end of the week, I'll be up to 5-8 sets of each lift.

[Deciever]

good luck.. thats a whole hell of a lot to gain on your total... but its possible.. just hope that your training goes perfect.

this should become a very interesting log.

hope 3x3 works for ya

[lilmuscleman]

yep, it is quite a load to add to your total but if your training goes seemlessly, you could prolly pull it off. good luck!

[Inzah Dude]

Are you following strict 3x3?

[14powerlift]

Yesterday was day 2 on the 3x3. I was sore from the first workout, so I took two days off in between workouts. I was also pressed for time, so the wife and I did only 3 sets of each exercise.

squat 135x5
315x5 for 3 sets
bench 135x5
250x5 for 3 sets
dead 135x5
315x5 for 3 sets

Friday's workout will be back to 5 sets for each and more if I have the energy (3x3 calls for 5-8 sets of each).

Inzah Dude- My first 2 workouts weren't strict (because of total number of sets) but the following weeks will be very STRICT.

[14powerlift]

Here's today's workout:

squat
45x5
135x5
315x5 for 5 sets

bench
45x5
250x5 for 4 sets
315x5

deadlift
135x5
320x5 for 5 sets
tried 505 but just didn't have it in me after all the other stuff.

I'm doing the 3x3 pretty strict, but I'm adding 5 pounds here and there, and trying heavy weights at the end of my working sets, just because I can't stand lifting light for my whole workout.

I can't wait until week 5 gets here.

[healthy n_fit]

Great job dude! Good luck in April.

[14powerlift]

Ok, I know it's been a while. Last week was a bad one. I only did one workout the entire week. Yesterday I went to the gym and just started at week 3. Here's how it went:

squat
135x10
225x8
340x5 for 4 sets
405x3 parallel box squat (don't ask me why, i just felt like it)

bench
barX10
135x5
250x5 for 4 sets
315x4 for 2 sets (again don't ask me why, I just did it)

deadlift
no warm up
340x5 for 3 sets
410x3
315x5 with a belt on (trying to get used to wearing a belt)

That's it. I'm having a hard time doing the routine like I'm supposed to. I just feel like it is too light. I guess it's supposed to be that way due to the high volume. Hope I don't screw up and overtrain.

[14powerlift]

Here's yesterday's workout:

squat
barX10
135x10
345x5 for 5 sets

bench
barX10
255x5 for 6 sets

deadlift
barX10
315x5
405x3 for 2 sets
505x1

Workout felt good. I had lots of energy. Felt just fine afterwards. Not sore today. I CANNOT WAIT until week 5 when the sets/reps drop and the weight goes up.

[lilmuscleman]

Originally posted by 14powerlift
Here's yesterday's workout:

squat
barX10
135x10
345x5 for 5 sets

bench
barX10
255x5 for 6 sets

deadlift
barX10
315x5
405x3 for 2 sets
505x1

Workout felt good. I had lots of energy. Felt just fine afterwards. Not sore today. I CANNOT WAIT until week 5 when the sets/reps drop and the weight goes up.

wow talk about an impressive workout! gj

[14powerlift]

Thanks bro. Just wait until I'm in weeks 6-8. I'll be squattin' 500-600, benching 350-420, and deadlifting 500-600, all for 1-2 sets and 1-2reps.

All I can say is keep eating and lifting, and you'll get there in no time.

[lilmuscleman]

that's what i like to hear! hehe, when i get bored with Westside (if i do), i wanna try a 3x3 or 5x5 workout

[14powerlift]

Sundays workout wasn't that great. My back was wore out from working out Thur, then Friday I went to the gym and deadlifted to try out a new technique. So on Sunday, I did the squat and bench and skipped the deadlift. Tonight is the start of week 4. Back feels good, I think it will be a good workout.

[lilmuscleman]

good luck!

[14powerlift]

OK. Last night I was back in the saddle again.

squat
135x10
225x5
315x5
360x5 for 5 sets (my inner thighs were hurting, I think I'll skip one workout this week and let them recover)

bench
135x10
225x5
260x5 for 5 sets (varied grip on each set from wide to close grip)

deadlift
360x5 for 5 sets (no warm up)

I will take Thur off, or at least do bench only. I think I am finally starting to overtrain. My inner thighs were hurting while squatting. My lower back felt like it hadn't recovered. Next week will be week 5 and my reps and sets will dropp considerably while the weights go up. I won't have to worry about over training so much then.

[14powerlift]

Last night's workout:

squat
135x10
225x5
315x5
355x5 for 5 sets (once again I experienced pain, so maybe I'll skip Saturday's workout)

bench
135x10
225x5
260x5 for 5 sets
260x5 for 2 sets board presses (actually i used three phone books taped together)

deadlift
380x5 for 5 sets (again no warm up)

[14powerlift]

OK! I started week 5 and now I'm not doing the high rep/set stuff. Here goes:

squat
135x10
225x8
315x5
405x1
445x1 went SUPER low, but came up a bit slow.

bench
135x10
225x5
265x3 for 3 sets

deadlift
360x3 for 3 sets

Wed will be my heavy bench day. I love the low rep/set stuff.

[14powerlift]

2nd workout of week 5. I felt like an animal.

squat
325x3
345x3
345x3 Was pretty good for no warm up, huh?

bench
225x7
325x1
325x1

deadlift
345x3
345x3
345x3

It didn't even feel like a workout.

[Soje]

Hi 14Powerlift,

I tend to be more ofa BB than a power lifter but I do want to be strong aswell. Because of a workout break of 6 months I slowly try to get back to my old self.

My old 1RM were:
Deadlift: 180kg - 397lbs
Squat: 180kg - 397lbs
Bench: 140kg - 309lbs
Total: 500kg - 1103lbs

My weight was then 209lbs

As I understand from your diary it seems like heavy weights and low reps are the fast lane to a stronger body.

How fast can one expect to increase in strength if done properly and with enough food, In, say, 4 months?

Maybe it isn't healthy to use heavy weights for that long a period?

Soje

[14powerlift]

Soje- you can't just lift heavy with low reps and expect to gain strength. It will work for a while, then you will plateu or even lose strength. You MUST cycle, or peak as they call it. If you'll notice, I started with light weigths, and when my weights increased, my reps/sets dropped.

I skipped a couple of workouts due to some bad decision making, but here's last nights:

squat
315x3
325x3
325x3

bench
225x7
315x1
365x1

deadlift
225x7
405x1
505x1

I was in a hurry, and I didn't stick to the routine, but I will be back on track tomorrow.

[Soje]

According to your workout session last night you tend to be stronger than me all over so I'll ask you some more questions if you're able to answere?

How often do you cycle?

Do you gradually lower the reps and increase the weights and then gradually increase the reps and decrease the weights, or when having your last day with heavy weights and low reps go to many reps and light weights the very next workout? (Sorry long question!)

How often do you test your 1RM?

Do you do explosive workouts aswell?

Regards
Sondre

[Inzah_14]

Originally posted by Soje
According to your workout session last night you tend to be stronger than me all over so I'll ask you some more questions if you're able to answere?

How often do you cycle?

Do you gradually lower the reps and increase the weights and then gradually increase the reps and decrease the weights, or when having your last day with heavy weights and low reps go to many reps and light weights the very next workout? (Sorry long question!)

How often do you test your 1RM?

Do you do explosive workouts aswell?

Regards
Sondre

Are you just talking about 3x3? If you are, go to the deepsquatter forums and read up on it there it tells you everything about it. Good luck.

[14powerlift]

Soje- What I do is an 8 week program. The first 4 weeks are higher rep/set with low weight. The last 4 weeks are low rep/set with high weight. After the 8 week cycle is done, i will take 1-2 weeks off, and then start all over again, only this time, the numbers will be a little higher than the last.

http://www.jackalsgym.com/jackmain.htm

Go to that website and click on PROGRAMS. Then click on JAVA PROGRAM CLACULATOR. Then click on 3X3. All you then have to do is type in the weight that you want to achieve for each of the 3 lifts. It will calculate all of your reps/sets and weights for you.

As far as maxing out. I do it once at the end of the 8 week cycle.

[Soje]

Thanx for the link

A question:

Do you do any other exercises/musclegroups? (Back,biceps,hamstring,calfs,outside of shoulder)

Soje

[lilmuscleman]

Originally posted by 14powerlift
Soje- What I do is an 8 week program. The first 4 weeks are higher rep/set with low weight. The last 4 weeks are low rep/set with high weight. After the 8 week cycle is done, i will take 1-2 weeks off, and then start all over again, only this time, the numbers will be a little higher than the last.

http://www.jackalsgym.com/jackmain.htm

Go to that website and click on PROGRAMS. Then click on JAVA PROGRAM CLACULATOR. Then click on 3X3. All you then have to do is type in the weight that you want to achieve for each of the 3 lifts. It will calculate all of your reps/sets and weights for you.

As far as maxing out. I do it once at the end of the 8 week cycle.

i type in the weight i want at the end of the cycle right? not my current maxes?

[Deciever]

looks like you had a good workout even though you didnt stick to it.. and thats a damn good deadlift!

[healthy n_fit]

Yea, that's a very good deadlift!

Hell, i really want a 400lb deadlift now

[Inzah Dude]

Originally posted by lilmuscleman
i type in the weight i want at the end of the cycle right? not my current maxes?

Yep, the weight you want to get. You should add 25 pounds to squat, 15 to deadlift, and 10 to bench.

[14powerlift]

Today's workout with Superbowl hangover:

squat
325x3
325x3
325x3

bench
225x7
315x1
345x1
345x1

deadlift
315x5
405x1
465x1

[Soje]

Not to be fierce or anything, but shouldn't squat max be close to deadlift max?

Almost every lifterprofile I look at has almost the same RM at squats and deadlift.

Soje.

Allthough I have to join the croud: great deadlift. But work on those squats man...