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Old 09-29-2009, 03:00 PM   #1
Mojo56
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3x3

Mods, feel free to change my last log to 'Singles FTL'. Going back to what was my core routine for years. 3 exercises, 3 times a week. Squat, push, pull. A few rules:
1. Work up to a heavy triple, double or single each day.
2. No more than 20 reps per/exercise per/day including warm ups.
3. Try to never miss a rep.
4. Every 4th week drop your main exercise and do a 'similar' exercise for 1 week. Work up to a heavy triple each day that week.

Main goal is still to push press body weight and I have a few more pounds to lose. Secondary goals are to stay healthy and get my squat numbers going up. I switched from this routine last year because I felt like 3 days a week was too much at my age and my legs were killing me at work. Turns out that my legs are feeling much better now that I bought new mats for behind the bar so I'm hopeful that I can handle the 3 day a week regimen.

Yesterday:
Front squat: 95x5; 115x3; 135x2; 145x2; 155x2; 160x2; 165x2
Push press: 95x5; 135x3; 145x3; 150x3; 155x3; 160x3
Bent over barbell row: 115x5; 135x3; 145x1; 155x1; 165x1; 175x1
Weighted sit ups: 40# 8,8
Back extensions: 10# 8,8

I tried to keep these well within my limits since I try to add 5# each week to the top set.

Weight: 208.
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Old 09-29-2009, 04:02 PM   #2
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Re: 3x3

3x3 is perfect imo. 4x4 is too much for one bun, especially if it's animal style.
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Old 09-29-2009, 04:40 PM   #3
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Re: 3x3

4x4 was my PWO meal last Friday. Animal style of course.
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Old 09-29-2009, 04:55 PM   #4
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Re: 3x3

Quote:
Originally Posted by dzh90 View Post
3x3 is perfect imo. 4x4 is too much for one bun, especially if it's animal style.
<3
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Old 09-30-2009, 04:40 PM   #5
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Re: 3x3

Quote:
Originally Posted by dzh90 View Post
3x3 is perfect imo. 4x4 is too much for one bun, especially if it's animal style.
Quote:
Originally Posted by kidcolin View Post
4x4 was my PWO meal last Friday. Animal style of course.
You guys are animals. Double Double (animal style of course) is my max. Something to shoot for once I drop a few more lbs.

Today:

Front squat: 95x5; 115x3; 145x3; 155x3; 165x3
Push press: 95x5; 135x3; 145x1; 155x1; 165x1; 175x1; 180x1
Bent over barbell row: 115x5; 135x3; 145x2; 155x2; 165x2; 170x2
A couple of sets of 8 on the ab machine super setted with a couple of sets of back extensions with 25x8.

Weight: 208.
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Old 10-10-2009, 12:57 PM   #6
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Re: 3x3

I've been sick as ****. Missed 3 work outs. I can usually lift through sickness but not this crap. I went yesterday just to get the blood flowing and the muscles moving. I'll be starting over on Monday. Hopefully I haven't lost too much strength. I checked my log and between tweaking my back and being sick I've only had 4 workouts since Sept. 16th, 2 of those being light, get back in the gym types.

Yesterday:
Front squat: 95x5; 115x3; 135x3
Push press: 95x5; 135x3; 155x3
Bent over barbell row: 95x5; 135x3; 155x3
Weighted incline sit ups: 2 @ 40x8
Back extensions: 2 @ 25x8

Weight: 208. I was actually down to 204 on Monday. Had no appetite over the weekend. Pretty much just soup.
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Old 10-13-2009, 12:21 PM   #7
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Re: 3x3

Yesterday:
Front squat: 95x5; 115x3; 135x2; 145x2; 155x2; 160x2; 165x2
Push press: 95x5; 135x3; 145x3; 150x3; 155x3; 160x3
Bent over barbell row: 115x5; 135x3; 145x1; 155x1; 165x1; 175x1
Weighted sit ups: 45# 8,8

Basically the same workout from 2 weeks ago. Didn't feel too bad so hopefully I can pick up where I left off.

Weight: 206. I'm going to try to get down to 200 and see how I feel.
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Old 10-14-2009, 03:56 PM   #8
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Re: 3x3

Today:

Front squat: 95x5; 115x3; 135x3; 145x3; 155x3; 165x3
Push press: 95x5; 135x3; 145x1; 155x1; 165x1; 175x FAIL. Wow. I was really surprised by this outcome. 165 felt easy enough. I figured I'd get 175 and call it a day. The sickness and lack of work outs over the last month have definitely sapped my strength. Oh well, it'll come back soon enough (I hope).
Bent over barbell row: 115x5; 135x3; 145x2; 155x2; 165x2
Weighted incline sit up: 2 @ 50x6; Back extension: 2 @ 25x8

Weight: 206.
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Old 10-14-2009, 04:06 PM   #9
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Re: 3x3

The difference between 165 and 175 in the push press is astronomical. That's like saying I did a 340 single in the squat and figured I would be able to do 365 without much problem.
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Old 10-16-2009, 04:15 PM   #10
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Re: 3x3

Quote:
Originally Posted by kyleb View Post
The difference between 165 and 175 in the push press is astronomical. That's like saying I did a 340 single in the squat and figured I would be able to do 365 without much problem.
I disagree (at least with 'astronomical'). Normally if I can do an easy 165 push press I know I can do at least 10# more 99% of the time. This was the 1%. Add to that the fact that I did 180 2 weeks before and 6 singles at 190 1 month before and I felt real sure it was doable. This wasn't even supposed to be a max, just a heavy single. Sickness, missing work outs and losing weight took more out of me then I realized.

Today:
Front squat: 95x5; 135x3; 155x1; 165x1 175x1; 185x1
Push press: 95x5; 135x3; 145x2; 155x2; 160x2; 165x2
Bent over barbell row: 115x5; 135x3; 145x3; 155x3; 165x3
Press w/bands: 2 @ 45x8. I use doubled mini bands for these. Barely any tension at the bottom. Hard as hell at the top.
Weighted incline sit ups: 50# 8,6

Weight: 205.
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Old 10-19-2009, 03:20 PM   #11
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 145x2; 155x2; 165x2; 170x2
Push press: 95x5; 135x3; 145x3; 155x3; 165x3
Hammer pull down: 90x8; 2 @ 140x5
Weighted incline sit ups: 50# 8,7
Weighted back extensions: 2 @ 25x8

Weight: 206
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Old 10-21-2009, 04:04 PM   #12
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 150x3; 160x3; 170x3
Push press: 95x5; 135x3; 155x1; 165x1; 170x1; 175x1. Much better than last week.
Hammer pull down: 90x8; 2 @ 145x5
Weighted incline sit ups: 2 @ 50x8
Weighted back extensions: 2 @35x6

Weight: 204
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Old 10-23-2009, 04:29 PM   #13
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 155x1; 165x1; 175x1; 185x1; 190x1
Push press: 95x5; 135x3; 145x2; 155x2; 165x2; 170x2
Hammer pull down: 90x5; 2 @ 150x5
Press w/doubled mini bands: 2 @ 50x8. Damn these suck. In a good way.
Weighted incline sit ups: 2 @ 55x5
Weighted back extension: 35# 7,6

Weight: 201. Almost there. I'm going to shoot for 198 and try to maintain there.
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Old 10-27-2009, 02:47 PM   #14
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Re: 3x3

Yesterday:

Squat: 115x5; 155x5; 175x5. I haven't done back squats in almost 2 years. Felt real good.
Push press: 95x5; 135x3; 150x3; 160x3; 170x3
One arm DB row: 45x5; 50x5; 55x5. I was supposed to do barbell rows but my back was acting up and I didn't want to risk it so I switched to these.
Weighted incline sit ups: 55# 6,5
Weighted back extensions: 35# 8,6.

Weight: 204 (weighed 202 this morning).
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Old 10-28-2009, 02:49 PM   #15
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Re: 3x3

Today:

Squat: 135x5; 165x5; 185x5
Push Press: 95x5; 135x3; 155x1; 165x1; 170x1; 175x1; 180x1
Bent over barbell row: 115x5; 135x3; 145x2; 155x2; 165x2; 170x2. My back felt much better today.
Weighted incline sit ups: 55# 7,5
Weighted back extensions: 35# 8,7

Weight: 204.
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Old 10-30-2009, 03:26 PM   #16
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Re: 3x3

Today:

Squat: 135x5; 170x5; 195x5
Push press: 95x5; 135x3; 145x2; 155x2; 165x2; 175x2
Bent over barbell row: 155x5; 135x3; 150x3; 160x3; 170x3
Military press w/doubled mini bands: 2 @ 55x8
Weighted incline sit ups: 55# 8,5
Weighted back extension: 2 @ 35x8

Weight: 202
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Old 11-02-2009, 05:37 PM   #17
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Re: 3x3

Today:

Front Squat: 95x5; 135x3; 145x2; 155x2; 165x2; 170x2
DB press: 30x5; 35x5; 40x5
Bent over barbell row: 115x5; 135x3; 155x1; 165x1; 175x1; 185x1
Weighted incline sit ups: 55# 8,6
Weighted back extensions: 2 @ 45x5

Weight: 203
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Old 11-04-2009, 05:42 PM   #18
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 150x3; 160x3; 170x3
DB press: 30x5; 40x5; 45x5
Bent over barbell row: 115x5; 135x3; 145x2; 155x2; 165x2; 175x2
Weighted incline sit ups: 55# 8,7
Weighted back extensions: 45# 6,5

Weight: 201
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Old 11-07-2009, 01:58 PM   #19
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Re: 3x3

Yesterday:

Front squat: 95x5; 135x3; 155x1; 165x1; 175x1; 185x1; 195x1
DB press: 30x5; 40x5; 50x5. When I do these I can tell that there is still something wrong with my right shoulder. I don't feel it when I'm doing push presses for some reason. Nothing real serious, just some 'irritation'.
Bent over barbell row: 115x5; 150x3; 165x3; 175x3
Press w/doubled mini bands: 60# 6,6
Weighted incline sit ups: 2 @ 55x8
Weighted back extensions: 45# 7,5

Weight: 201. Was 199 yesterday. Haven't seen that # in about 7 years. Going to Vegas tomorrow for 5 days so no workouts until next Friday and if I'm less than 205 when I get back I'll be happy.
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Old 11-14-2009, 02:07 PM   #20
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Re: 3x3

Yesterday:

Front squat: 95x5; 135x3; 155x1; 165x1; 175x1; 185x1; 195x1
Push press: 95x5; 135x3; 145x2; 155x2; 165x2. Poor planning on my part to have my 'off' week precede my vacation. Even though it had only been 2 weeks I felt like I had never done these before.
Bent over barbell row: 115x5; 135x3; 150x3; 165x3; 175x3
Press w/doubled mini bands: 60# 7,6
Weighted incline sit ups: 60x5; 65x5. A guy was using the 60# DB's so I used the 65#'er for my last set.

Weight: 199. Un****ingbelievable. I would have set the over under at 205, -130 on the over after my Vegas trip. How in the hell I didn't gain weight is beyond me.
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Old 11-16-2009, 04:41 PM   #21
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 145x2; 155x2; 165x2; 175x2
Push press: 95x5; 135x3; 145x3; 155x3; 165x3
Bent over barbell row: 115x5; 135x3; 150x1; 160x1; 170x1; 180x1; 190x1
Weighted incline sit ups: 60# 6,5

Weight: 201.
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Old 11-18-2009, 05:53 PM   #22
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 150x3; 165x3; 175x3
Push press: 95x5; 135x3; 150x1; 160x1; 170x1; 175x1
Bent over barbell row: 115x5; 135x3; 150x2; 160x2; 170x2; 180x2
Weighted incline sit ups: 60# 7,5

Weight: 201
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Old 11-20-2009, 04:59 PM   #23
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 155x1; 170x1; 180x1; 190x1; 200x1
Push press: 95x5; 135x3; 145x2; 155x2; 165x2; 170x2
Bent over barbell row: 115x5; 135x3; 150x3; 165x3; 180x3
Press w/doubled mini bands: 60# 8,7
Weighted incline sit ups: 60# 8,5

Weight: 200
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Old 11-23-2009, 04:40 PM   #24
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 150x2; 160x2; 170x2; 180x2
Push press: 95x5; 135x3; 150x3; 160x3; 170x3
Romanian DL's: 135x5; 155x3; 165x3; 175x3. As I was doing these I shed a small tear (figuratively) pining for the days when I used 275# on these.
Weighted incline sit ups: 60# 8,6

Weight: 201
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Old 11-25-2009, 05:06 PM   #25
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 155x3; 170x3; 180x3
Push press: 95x5; 135x3; 150x1; 160x1; 170x1; 175x1; 180x1. Felt really good today.
RDL's: 135x5; 155x3; 175x3; 185x3
Weighted incline sit ups: 60# 8,7

Weight: 199.
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