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Old 04-16-2010, 04:04 PM   #101
Mojo56
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Re: 3x3

Quote:
Originally Posted by MortalWombat View Post
Might want to post that one in General Gym Observations.
Just needed a to rant a bit.

Today:

Push press: 95x5; 135x3; 160x1; 9@180x1
Squat: 135x5; 185x3; 205x1; 225x1; 135x1; 245x1; 255x1; 265x1
DL: 135x5; 185x3; 205x2; 225x2; 235x2; 245x2
CG BP: 135x5; 155x3; 170x3; 180x3; 190x3
Weighted incline sit ups: 70# @ 1 hole 8,6

Weight: 198.

My low back is feeling fatigued so I don't think it is a good idea moving forward to squat and DL on the same day but I want to keep DL's in my routine more than once every 4 weeks. I'm thinking of doing rows on Mon and Fri for my 'pull' and DL singles on Wednesday. Maybe I'll do GM's or front squats on Wed instead of back squats.
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Old 04-19-2010, 03:43 PM   #102
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Re: 3x3

Today:

Push press: 95x5; 135x3; 160x1; 10@180x1
Squat: 135x5; 185x3; 205x3; 220x3; 230x3
Bent over barbell row: 135x5; 155x3; 175x1; 190x1; 200x1; 210x1; 220x1
CG BP: 135x5; 155x3; 170x2; 185x2; 190x2; 195x2
Weighted incline sit ups: 70# @ 1 hole 8,7

Weight: 198
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Old 04-21-2010, 04:22 PM   #103
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Re: 3x3

Today:

Push press: 95x5; 135x3; 155x1; 175x1; 5@185x1. Last 2 were tough.
Front squat: 115x5; 135x3; 155x2; 175x2; 185x2; 195x2
DL: 135x5; 185x3; 205x1; 225x1; 245x1; 255x1; 265x1
CG BP: 135x5; 155x3; 175x1; 185x1; 195x1; 205x1; 210x1
Weighted incline sit ups: 70# @ 1 hole 8,8

Weight: 194. Lost 4 #'s in 2 days without trying. Weird.
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Old 04-21-2010, 05:34 PM   #104
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Re: 3x3

Yeah I've tried deadlifting and squatting on the same day for three days one week and by Friday my back was crippled. If I remember correctly, deadlifting more than once a week for anyone who can recruit an above average number of muscle fibers is very hard on the CNS and back. I'm doing a similar routine with a m/w/f split alternating deadlifts and front squats but may change it because of the fatigue issue, as I also lift using low reps and the deadlifts might be too much.
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Old 04-23-2010, 04:40 PM   #105
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Re: 3x3

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Originally Posted by ProphetofProfit View Post
Yeah I've tried deadlifting and squatting on the same day for three days one week and by Friday my back was crippled. If I remember correctly, deadlifting more than once a week for anyone who can recruit an above average number of muscle fibers is very hard on the CNS and back. I'm doing a similar routine with a m/w/f split alternating deadlifts and front squats but may change it because of the fatigue issue, as I also lift using low reps and the deadlifts might be too much.
I agree with this which is why I was thinking that once I hit the wall on PP singles I'm going to switch to A/B workouts. It will look like this:

A: Squat, PP, Row
B: Front Squat, CG BP, DL

I'll just alternate each one so in a 2 week span I'll do each WO three times. So, week 1: MWF...A, B, A & week 2: MWF...B, A, B.

Today:

Push press: 95x5; 135x3; 155x1; 175x1; 6 @ 185x1
Squat: 135x5; 185x3; 205x1; 225x1; 245x1; 255x1; 265x1; 270x1
Bent over barbell row: 135x5; 155x3; 175x2; 190x2; 200x2; 210x2
CG BP: 135x5; 155x3; 175x3; 185x3; 195x3
Weighted incline sit ups: 75# @ 1 hole 5,5

Weight 196
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Old 04-25-2010, 09:10 PM   #106
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Re: 3x3

Today:

Well this was probably a mistake. I figured I'd get in a workout today since I'm leaving for Vegas with the Wife tomorrow for 4 days (25th Anniversary) and I didn't want to miss 2 workouts. I didn't get much sleep since I work until 2:30 AM and didn't get to sleep until close to 3:30 and I was up at 7:30. I needed to be at the gym by 9:30 in order to get the rental car and do some last minute shopping. I was feeling sluggish and beat up (a little shoulder pain) and probably would have been better off just taking the day off. Anyway...

Push press: 95x5; 135x3; 155x1; 175x1 (this was actually kind of hard); 185xmiss...then 2 singles then a miss then I said the hell with it.
Front squat: 115x5; 135x3; 155x3; 175x3; 185x3
DL: 135x5; 185x3; 205x1; 225x1; 245x1; 265x1; 275x1
CG BP: 135x5; 155x3; 175x2; 185x2; 195x2; 200x2. I'm feeling some pain in my front delts when I do these. Kind of a soreness pain, not an injury pain.
Weighted incline sit ups: 75# @ 1 hole 6,5

Weight: 195.

The only redeeming factor today was that the same guy from 2 weeks ago who was "just getting started" kept popping his nose into the room I was in to see if the rack was free. It wasn't.
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Old 04-26-2010, 05:13 AM   #107
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Re: 3x3

25 years man, damn. Congrats.
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Old 05-01-2010, 01:00 PM   #108
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Re: 3x3

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25 years man, damn. Congrats.
Thanks. Had a great time. Stayed at Venetian (penthouse suite...gotta splurge for the 25th), went to 'Love' at the Mirage (the wife is a huge Beatles fan), & had dinner at Delmonico (awesome bone in NY steak). I also played in the noon $150 at Venetian. Came in 26th out of 109. Top 13 got paid so out of the money but it was a good time.

Yesterday:

Push press: 95x5; 135x3; 155x1; 165x1; 175x1; 180x1; 185x1; 155x6. Actually felt good. 185 was easier than Sunday. A couple of days off may have helped.
Squat: 135x5; 185x3; 205x1; 225x1; 245x1; 265x1; 275x1; 225x5
Bent over barbell row: 135x5; 155x3; 175x2; 195x2; 205x2; 215x2
Weighted incline sit ups: 75# @ 1 hole: 7,5

Weight: 197. I seriously thought I would be over 200. Very surprised.
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Old 05-03-2010, 04:16 PM   #109
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Re: 3x3

Today:

Front squat: 115x5; 135x3; 155x3; 175x3; 190x3
CG BP: 135x5; 155x3; 175x2; 185x2; 195x2; 205x2
DL: 135x5; 185x3; 205x1; 225x1; 245x1; 265x1; 275x1; 280x1
Weighted incline sit ups: 75# @ 1 hole 8,5

Weight: 196

I'm going to alternate A & B workouts. A: Front squat, CG BP & DL; B: Squat, Push press and Row.
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Old 05-06-2010, 12:26 PM   #110
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Re: 3x3

Yesterday:

Push press: 95x5; 135x3; 155x1; 165x1; 175x1; 180x1; 185x1. Much tougher than Friday.
Squat: 135x5; 185x3; 205x2; 225x2; 235x2
Bent over barbell row: 135x5; 155x3; 175x3; 195x3; 205x3. From broke down on the last set.
Weighted incline sit ups: 75# @ 1 hole 8,6

Weight: 197. I was pressed for time today so I hurried through this WO.
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Old 05-07-2010, 03:06 PM   #111
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Re: 3x3

Today:

Front squat: 115x5; 135x3; 155x1; 175x1; 195x1; 205x1; 215x1
DL: 135x5; 185x3; 205x2; 225x2; 240x2; 250x2
CG BP: 135x5; 155x3; 175x3; 185x3; 195x3
Weighted incline sit ups: 75# @ 1 hole 8,7

Weight: 196.
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Old 05-10-2010, 03:45 PM   #112
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Re: 3x3

Today:

Push press: 95x5; 135x3; 145x2; 155x2; 165x2; 170x2; 175x2
Squat: 135x5; 185x3; 205x3; 225x3; 235x3
Bent over barbell row: 135x5; 155x3; 175x1; 185x1; 195x1; 205x1; 215x1; 225x1.
Weighted incline sit ups: 75# @ 1 hole 8,8

Weight: 201. Holy ****. I gained 5 lbs this weekend. Took Saturday off from work and went to Disneyland with the family for my wife's B'Day. Breakfast & dinner out yesterday for Mother's Day. I've been in the same range for so long it was a shock to see the 201.
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Old 05-10-2010, 03:59 PM   #113
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Re: 3x3

I almost always weigh more on a Monday than the previous Friday, and I'm on a diet, losing about 2-3 lbs per week. I allow a few more calories on weekends, but still under maintenance. It's just water weight.
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Old 05-12-2010, 03:15 PM   #114
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Re: 3x3

Today:

Front squat: 115x5; 135x3; 155x2; 165x2; 175x2; 185x2; 195x2
DL: 135x5; 185x3; 215x3; 230x3; 240x3; 250x3
CG BP: 135x5; 155x3; 175x1; 185x1; 195x1; 205x1; 210x1; 215x1
Weighted incline sit ups: 80# @ 1 hole 5,5

Weight: 197. MW was right. Must have been water weight.
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Old 05-14-2010, 04:41 PM   #115
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Re: 3x3

Today:

Push press: 95x5; 135x3; 155x3; 165x3; 175x3
Squat: 135x5; 185x3; 205x1; 225x1; 245x1; 255x1; 265x1; 275x1
Bent over barbell row: 135x5; 155x3; 175x2; 185x2; 195x2; 205x2; 210x2
Weighted incline sit ups: 80# @ 1 hole 6,5

Weight: 197
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Old 05-17-2010, 04:06 PM   #116
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Re: 3x3

Today:

Front squat: 115x5; 135x3; 155x3; 175x3; 195x3
DL: 135x5; 185x3; 225x1; 245x1; 255x1; 265x1; 275x1; 285x1. Had some lower back pain on the 285 right at the end of the lift. Real similar to what happened last year when I was DL'ing but on a much smaller scale.
CG BP: 135x5; 155x3; 175x2; 190x2; 200x2; 210x2
Weighted incline sit ups: 80# @ 1 hole 7,5

Weight: 196
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Old 05-19-2010, 04:24 PM   #117
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Re: 3x3

I guess I tweaked my back a little worse than I originally thought. Woke up yesterday with quite a bit of pain. It went away as the day wore on and today it wasn't too bad. Unfortunately that wasn't the only pain I was having. The small toe on my right foot is swollen and it is painful to stand up and even more painful to walk. I don't know what is causing it but it sucks. Enough bitching...

Today:

Push press: 95x5; 135x3; 155x1; 165x1; 170x1; 175x1; 180x1; 185x1
Squat: 135x5; 185x3; 200x2; 210x2; 220x2; 230x2; 240x2
Bent over barbell row: 135x5; 155x3; 175x3; 195x3; 210x3
Weighted incline sit ups: 80# @ 1 hole 8,5

Weight: 197. I wasn't sure what I would be able to do today. I was even thinking of packing it in after the first few sets of push presses but after I loosened up my back felt better and I just tried to ignore the foot pain and it actually turned out to be a decent WO.
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Old 05-21-2010, 04:26 PM   #118
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Re: 3x3

The pain in my foot was a corn. Easily solved with a corn pad. Felt much better today.

Today:

Front squat: 115x5; 135x3; 155x1; 175x1; 185x1; 195x1; 215x1; 220x1
Rack DL's: 135x5; 185x3; 225x2; 245x2; 265x2; 275x2; 285x2. My back still isn't 100% and I wasn't comfortable pulling from the ground so I figured I'd do these. The bar starts just below the knee which is the lowest the pins can go.
CG BP: 135x5; 155x3; 175x3; 190x3; 200x3
Weighted incline sit ups: 80# @ 1 hole 8,6

Weight: 198
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Old 05-24-2010, 03:31 PM   #119
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Re: 3x3

Today:

Push press: 95x5; 135x3; 155x2; 165x2; 170x2; 175x2; 180x2
Squat: 135x5; 185x3; 205x3; 225x3; 235x3; 240x3
Bent over barbell row: 135x5; 155x3; 175x1; 195x1; 205x1; 215x1; 225x1; 230x1. Form really sucked on the last 2. Time to cycle back I think.
Weighted incline sit ups: 80# @ 1 hole 8,7

Weight: 195
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Old 05-26-2010, 03:13 PM   #120
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Re: 3x3

Today:

Front squat: 115x5; 135x3; 155x2; 175x2; 190x2; 200x2
Rack DL's: 135x5; 185x3; 225x3; 255x3; 275x3; 285x3
CG BP: 135x5; 155x3; 175x1; 185x1; 195x1; 205x1; 215x1; 220x1
Weighted incline sit ups: 80# @ 1 hole 8,8

Weight: 198
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Old 05-28-2010, 03:46 PM   #121
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Re: 3x3

Today:

Push press; 95x5; 135x3; 155x3; 170x2 (Was supposed to be 3. The bar got out in front too much on the 3rd rep); 180x3
Squat: 135x5; 185x3; 205x1; 225x1; 245x1; 260x1; 270x1; 280x1
Bent over barbell row: 135x5; 155x3; 175x2; 195x2; 205x2; 215x2
Weighted incline sit ups: 85# @ 1 hole 5,5

Weight: 195
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Old 05-30-2010, 03:02 PM   #122
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Re: 3x3

Today:

Figured I'd get a workout in today since my gym is closed tomorrow.

Front squat: 115x5; 135x3; 155x3; 175x3; 190x3; 200x3
Partial DL: 135x5; 185x3; 225x1; 245x1; 265x1; 285x1; 295x1; 305x1; 315x1
CG BP: 135x5; 155x3; 175x2; 185x2; 195x2; 205x2; 215x2. Had a spotter for the last set. Didn't feel real strong on these today.
Weighted incline sit ups: 85# @ 1 hole 6,5

Weight: 195
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Old 06-02-2010, 04:42 PM   #123
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Re: 3x3

Today:

Push press: 95x5; 135x3; 155x1; 165x1; 170x1; 175x1; 180x1; 185x1; 190x1. 195x1; 200xF. I was going to stop at 190 but I felt good so I tried 195. 195 felt even better than 190 so I tried 200. I didn't really come close at 200.
Squat: 135x5; 185x3; 205x2; 215x2; 225x2; 235x2; 245x2
Bent over barbell row: 135x5; 155x3; 175x3; 195x3; 215x3
Weighted incline sit ups: 85# @ 1 hole 7,5

Weight: 196
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Old 06-03-2010, 05:01 AM   #124
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Re: 3x3

Shoulda given the PP a couple more tries. Maybe drop down 10 lbs to regain some confidence and get back in the groove, and then go back up.
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Old 06-04-2010, 03:39 PM   #125
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Re: 3x3

Quote:
Originally Posted by theblackkeys View Post
Shoulda given the PP a couple more tries. Maybe drop down 10 lbs to regain some confidence and get back in the groove, and then go back up.
Actually I cycled back a few months ago and I'm just now getting back to where I was. I was real happy with 195. Tried 200 because I thought I might get it based on the way 195 felt. No biggie missing it. I'll be starting a new cycle in 2 weeks which hopefully will end with 200.

Today:

Front squat: 115x5; 135x3; 155x1; 175x1; 195x1; 205x1; 215x1; 225x1
Partial DL: 135x5; 185x3; 225x2; 245x2; 265x2; 285x2; 295x2
CG BP: 135x5; 155x3; 175x3; 195x3; 205x3
Weighted incline sit ups: 85# @ 1 hole 8,5

Weight: 198
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