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Old 01-15-2010, 05:38 PM   #51
Mojo56
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1; 215x1
Push press: 95x5; 135x3; 155x3; 165x3; 175x2. Last set was supposed to be 3. Just didn't have it today (again).
CG BP w/2 boards: 135x5; 155x3; 170x3; 170x3; 190x3
Bent over barbell row: 115x5; 135x3; 150x2; 170x2; 180x2; 190x2; 200x2
Weighted incline sit ups: 75# 8,6

Weight: 196
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Old 01-21-2010, 08:05 PM   #52
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Re: 3x3

Tuesday (1/19):

Front Squat: 95x5; 135x3; 155x2; 165x2; 175x2; 185x2; 195x2
Push press: 95x5; 135x3; 155x1; 165x1; 170x1; 175x1; 180x1
CG BP w/2 boards: 135x5; 155x3; 165x2; 175x2; 185x2; 195x2
Romanian DL: 135x5; 165x3; 185x1; 195x1; 205x1; 215x1; 225x1
Weighted incline sit ups: 75# 8,7

Weight: 196

Due to my gym being closed on Monday I'll go just twice this week (Tue & Fri). Probably not a bad thing since I've been feeling burnt out.
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Old 01-22-2010, 05:19 PM   #53
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 165x1; 185x1; 195x1; 205x1; 215x1; 220x1
Push press: 95x5; 135x3; 155x2; 165x2; 175x2; 180x2
RDL: 135x5; 185x3; 205x2; 215x2; 225x2
CG BP: 135x3; 155x3; 175x1; 185x1; 195x1; 205x1; 210x1
Weighted incline sit ups: 75# 8,8

Weight: 196
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Old 01-25-2010, 04:26 PM   #54
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Re: 3x3

Today:

Squat: 135x5; 185x3; 205x3; 215x3; 225x3
Push press: 95x5; 135x3; 155x2; 165x2; 175x2; 185xFail. I had the first rep 3/4 of the way up but just didn't have the will to fight it. I've really stalled on these so it is time to change things up. Starting next week I'll only be doing PP's twice a week and I'm going to tweak my set/rep scheme.
Bent over barbell row: 115x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1
CG BP w/2 boards: 135x5; 155x3; 170x2; 180x2; 190x2; 200x2
Weighted incline sit ups: 80# 5,5

Weight: 196
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Old 01-27-2010, 05:45 PM   #55
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Re: 3x3

Today:

Squat: 135x5; 185x3; 205x2; 215x2; 225x2; 235x2
Push press: 95x5; 135x3; 155x1; 165x1; 175x1; 180x1; 185x1. On the 185 I stalled at the same spot as Monday but today I had the will to fight through it. I'm really starting to question whether I'm ever going to be able to do this (push press BW). I've been after this goal for over a year and a half. I was able to do 210 a year ago when I weighed 220. Hurt my shoulder, lost weight, now I can barely do 185 at 195 BW. Should this goal be THAT ****ING HARD?
Bent over barbell row: 115x5; 135x3; 155x3; 175x3; 190x3
CG BP w/2 boards: 135x5; 155x3; 175x3; 195x3; 205x3
Weighted incline sit up: 80# 6,5

Weight: 197
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Old 01-27-2010, 09:39 PM   #56
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Re: 3x3

Maybe try the Texas Method on the push press only? Mon:volume, Wed:recovery, Fri:intensity. Just an idea.
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Old 01-28-2010, 02:16 PM   #57
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Re: 3x3

Quote:
Originally Posted by MortalWombat View Post
Maybe try the Texas Method on the push press only? Mon:volume, Wed:recovery, Fri:intensity. Just an idea.
Hard to believe there is a routine out there I haven't done but I've never done the Texas Method. I'll have to do some research. I will be changing things up next week. Going to twice a week on the push press using a template I've previously used for benching. I've had success with it and have also flamed out using it so we'll see. Thanks.
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Old 01-29-2010, 05:35 PM   #58
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Re: 3x3

Today:

Squat: 135x5; 185x3; 205x1; 225x1; 235x1; 245x1; 255x1; 265x1
Push press: 95x5; 135x3; 155x3; 165x3; 175x3. This was truly a 3 rep max. barely got the last rep.
Bent over barbell row: 115x5; 135x3; 155x2; 175x2; 185x2; 195x2
CG BP w/2 boards: 135x5; 165x3; 185x1; 195x1; 205x1; 210x1; 215x1
Weighted incline sit ups: 80# 7,5

Weight: 197
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Old 02-02-2010, 01:06 PM   #59
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Re: 3x3

Yesterday:

Push press: 95x5; 135x3; 145x6; 150x5; 160x4
Front squat: 95x5; 135x3; 5@185x1. I'm going to singles on the front squat to keep the volume down. About 60 sec between lifts. I'll try to add 1 rep each workout until I can do 10 and then I'll up the weight by 5# and start over at 5 reps.
Bent over barbell row: 135x5; 155x3; 175x1; 185x1; 195x1; 205x1; 210x1
Weighted incline sit ups: 80# 8,5

Weight: 196
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Old 02-02-2010, 01:27 PM   #60
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Re: 3x3

Putting in some volume work on the PP?
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Old 02-02-2010, 04:56 PM   #61
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Re: 3x3

Quote:
Originally Posted by MortalWombat View Post
Putting in some volume work on the PP?
For me, yeah. Anything over 3 reps is volume work.

Monday is a higher volume day. Wednesday I'll do CG BP which puts very little stress on my shoulders and Friday will be higher intensity. I'll be using the progression table from a BP program I've done a few times. Yesterday was a little harder than I thought it so we'll see how it goes.

I checked out the Texas Method. Looked interesting. Kind of like Starr 5x5 which I did years ago. Might have to give it a try at some point.
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Old 02-02-2010, 05:00 PM   #62
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Re: 3x3

CG BP will help as far as tricep strength goes. I assume the top of pressing movements is where they come in, so maybe doing them will help with your push press.
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Old 02-03-2010, 04:39 PM   #63
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Re: 3x3

Quote:
Originally Posted by busto_in_hawaii View Post
CG BP will help as far as tricep strength goes. I assume the top of pressing movements is where they come in, so maybe doing them will help with your push press.
Exactly.

Today:

Front squat: 95x5; 135x3; 6@185x1
Bent over barbell rows: 135x5; 155x3; 175x3; 185x3; 195x3
CG BP w/2 boards: 135x5; 165x3; 185x2; 195x2; 205x2; 210x2
Weighted incline sit ups: 80# 8,6

Weight: 196
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Old 02-05-2010, 04:54 PM   #64
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Re: 3x3

Today:

Push press: 95x5; 135x3; 160x3; 170x2; 190xN. The program calls for a negative. My genius idea was to do a reverse band push press. Help on the bottom, unload at the top and lower slowly. I looped my mini bands over the top of the rack and around the bar but this provided very little help at the bottom and deloaded too quickly. So I wrapped the band around the top of the rack again which looked to do the trick. At least I thought I did. The problem was that on the right side I wrapped the band around the top in the wrong direction so it unwrapped as soon as I looped the weight around the bar (I didn't realize this at the time LDO). I thought something was wrong because the weight felt much heavier in my right hand. I got the weight overhead with a lot of effort (picture a bar where there is 15# more on one side than the other). I then tried to lower it very slowly. Epic fail. I don't drop the weight so I'm used to lowering the weight under control but there was no way I could slow this weight down. The bar being unbalanced didn't help. When I unlooped the bands from the end of the bar I could see what happened. The band on the right was hanging down a good 6" further than the band on the left. I can't wait for my 195# negative next week.
Front squat: 95x5; 135x3; 7@185x1
Bent over barbell row: 135x5; 155x3; 170x2; 180x2; 190x2; 200x2
Weighted incline sit ups: 80# 8,7

Weight: 195
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Old 02-08-2010, 05:31 PM   #65
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Re: 3x3

Today:

Push press: 95x5; 135x3; 145x6; 155x5; 165x4
Front squat: 95x5; 135x3; 8@185x1
Bent over barbell row: 135x5; 155x3; 175x1; 185x1; 195x1; 205x1; 215x1
Weighted incline sit ups: 80# 8,8

Weight: 196
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Old 02-10-2010, 04:17 PM   #66
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 9@185x1
Bent over barbell row: 135x5; 155x3; 175x3; 190x3; 200x3
CG BP w/2 boards: 135x5; 165x3; 185x3; 200x3; 210x3
Weighted incline sit ups: 85# 5,5

Weight: 196.

Felt good today. Beautiful day in San Diego after yesterdays rain.
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Old 02-12-2010, 04:54 PM   #67
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Re: 3x3

Today:

Push press: 95x5; 135x3; 165x3; 175x2; 195xN. Wish I had this on video. Set the bands up correctly this time. The bands fully deload about 4" from lockout. I get to that point and then stall...completely. Somehow, after what seemed like 10 seconds, I managed to lock it out. At one point I thought I was going to pass out. Scheduled for 200# next week. Can't wait.
Front squat: 95x5; 135x3; 10@185x1
Bent over barbell row: 135x5; 155x3; 175x2; 185x2; 195x2; 205x2
Weighted incline sit ups: 85# 6,5

Weight: 194
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Old 02-12-2010, 06:20 PM   #68
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Re: 3x3

Why did you switch to front squat singles?
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Old 02-14-2010, 05:09 PM   #69
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Re: 3x3

Quote:
Originally Posted by kitaristi0 View Post
Why did you switch to front squat singles?
To reduce my already minimal volume even further. Plus, I like singles.

My gym will be closed tomorrow so I had to make a rare Sunday appearance.

Today:

Push press: 95x5; 135x3; 150x6; 160x5; 170x4
Front squat: 95x5; 135x3; 185x1; 5@190x1
DB shrugs: 65x5; 75x5; 85x5; 95x5
Weighted incline sit ups: 85# 7,5

Weight: 195
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Old 02-17-2010, 04:39 PM   #70
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 165x1; 6@190x1
CG BP w/2 boards: 135x5; 185x3; 195x1; 200x1; 205x1; 210x1; 215x1; 185x7. Threw a back off set in for the hell of it.
DB shrug: 65x5; 80x5; 90x5; 100x5
Weighted incline sit ups: 85# 8,5

Weight: 195
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Old 02-19-2010, 04:39 PM   #71
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Re: 3x3

Today:

Push press: 95x5; 135x3; 155x3; 170x3; 180x2; 200xN. No problem with the negative today. Weight actually flew up. I held it OH for about 5 seconds then lowered. I think I finally figured out how to set the bands up.
Front squat: 95x5; 135x3; 165x1; 7@190x1
DB shrug: 65x5; 80x5; 95x5; 105x5
Weighted incline sit ups: 85# 8,6

Weight: 195
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Old 02-22-2010, 04:50 PM   #72
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Re: 3x3

Today:

Push press: 95x5; 135x3; 160x5; 170x3; 175x4. Real happy with the last set.
Front squat: 95x5; 135x3; 165x1; 8@190x1
Bent over barbell row: 165x5; 155x3; 175x1; 185x1; 195x1; 205x1; 210x1
Weighted incline sit ups: 85# 8,7

Weight: 195
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Old 02-24-2010, 04:16 PM   #73
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Re: 3x3

Today:

Front squat: 95x5; 135x3; 165x1; 9@190x1
Bent over barbell row: 135x5; 165x3; 175x3; 185x3; 195x3
CG BP w/2 boards: 135x5; 165x3; 185x2; 195x2; 205x2; 215x2
Weighted incline sit ups: 85# 8,8

Weight: 194
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Old 02-26-2010, 05:36 PM   #74
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Re: 3x3

Today:

Push press: 95x5; 135x3; 155x3; 175x3; 190x1; 205xN.
Front squat: 95x5; 135x3; 165x1; 10@190x1
Bent over barbell row: 135x5; 155x3; 170x2; 180x2; 190x2; 200x2
Weighted incline sit ups: 90# 5,5

Weight: 196
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Old 02-26-2010, 05:47 PM   #75
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Re: 3x3

Quote:
Originally Posted by Mojo56 View Post
Today:

Push press: ... 190x1;
Looks like you've gotten past the sticking point.
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