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Old 06-04-2010, 03:45 PM   #126
theblackkeys
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Re: 3x3

No I meant in the same session. Missing it once doesn't always mean you won't get it that session. Especially with quick(er) lifts, which PP kinda is.
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Old 06-05-2010, 04:50 PM   #127
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Re: 3x3

Mojo's in his mid-50s with a history of shoulder problems, so he may not feel safe about pushing it too much per workout. No offense, Mojo. I'll be in my 50s in 8 years, and am starting to see the affects of age on lifting ability and recovery.
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Old 06-06-2010, 12:33 PM   #128
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Re: 3x3

Quote:
Originally Posted by theblackkeys View Post
No I meant in the same session. Missing it once doesn't always mean you won't get it that session. Especially with quick(er) lifts, which PP kinda is.
Ah, I misunderstood your post. Occasionally I'll try a lift after a miss 2 or even 3 times if I think I have a decent shot to get it but I had already mentally checked out after this miss. I was real happy with the 195 and I wasn't going to knock myself out trying to get 200.

MW, how right your are. A lot of the time it seems I'm lifting around little pains and aches. But you know what, if I didn't love it I wouldn't keep doing it. I look around and see so many people worse off than me and I'm just thankful that I'm able to do what I do.
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Old 06-07-2010, 04:30 PM   #129
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Re: 3x3

Today:

Push press: 95x5; 135x3; 155x2; 165x2; 175x2; 185x2
Squat: 135x5; 185x3; 215x3; 235x3. Felt something in my lower back coming out of the hole on the 3rd rep. I kind of twisted on the way up. It wasn't too bad but I figured I'd better not do the last set of 243x3.
Bent over barbell row: 135x5; 155x3; 175x1; 195x1; 205x1. My back felt OK up until the last set and then I started to feel a little pain so I stopped. I was going to try to work up to a single at 235.
Weighted incline sit ups: 85# @ 1 hole. I guess I shouldn't have tried these. As I was starting my first rep I felt something pop right at the bottom of my spine. Not good. I laid back on the board and dumped the DB off to the side.

Weight: 195.

I'm in a fair amount of pain right now about 4 hours after I was at the gym. I can tell it is going to get worse as the day goes on and if history repeats than tomorrow morning it will really suck to get out of bed. Off to work now for a 10 hour shift on my feet. I hope the wife has some good pain pills.
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Old 06-09-2010, 05:02 PM   #130
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Re: 3x3

Wonders never cease. The wife massaged the hell out of my lower back before work Monday and I took a Motrin 800 at around 6 PM and then another one at 2:30 AM when I got home from work and when I woke up Tuesday morning there was virtually no pain. Slight discomfort but nothing major. Worked last night with no problem so it was off to the gym today.

Today:

Front squat: I was real tentative about where to start so I just warmed up with the bar only and then 90# and I felt good so I went full speed ahead.
135x3; 155x2; 175x2; 185x2; 195x2; 205x2
Partial DL: 135x5; 185x3; 225x3; 255x3; 275x3; 295x3
CG BP: 135x5; 155x3; 175x1; 195x1; 205x1; 215x1; 225x1.
Incline sit ups: Took these real slow. I put the board on the lowest setting and did BWx8 which felt OK so I did 40x8 and then 65x8.

Weight: 196
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Old 06-11-2010, 04:35 PM   #131
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Re: 3x3

Today:

Push press: 95x5; 135x3; 155x3; 170x3; 185x2. Wanted to do 3 on the last set. No pain in my lower back but it feels weak. Hard to explain.
Squat: 135x5; 185x3; 205x1; 225x1; 245x1; 265x1; 275x1. I figured I'd do these until I didn't feel comfortable and that happened at 275. I didn't want to push it and try 285.
Bent over barbell row: 135x5; 155x3. Stopped here. These actually bothered my back more than anything else I had done so far.
Weighted incline sit ups: 65# @ 1 hole: 8. Wanted to make sure I could do these and it felt OK so I moved on to 85# @ 1 hole: 8,6

Weight: 195.

Hopefully my back will feel better next week. Starting a new 6 week cycle and will lower the weights a bit to start.
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Old 06-14-2010, 03:48 PM   #132
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Re: 3x3

Today:

Front squat: 115x5; 135x3; 155x3; 175x3; 195x3
Partial DL: 135x5; 185x3; 225x1; 245x1; 265x1; 285x1; 305x1; 315x1. I did these standing on a hard mat about 1" thick. The pins are as low as they can go so this is a way to increase the ROM.
CG BP: 135x5; 155x3; 175x2; 190x2; 200x2; 210x2
Weighted incline sit ups: 85# @ 1 hole: 8,7

Weight: 198.
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Old 06-16-2010, 03:40 PM   #133
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Re: 3x3

Today:

Push press: 95x5; 135x3; 155x1; 175x1; 180x1; 185x1; 190xFail; 190xFail. Tried 190 twice . It is the closest I've come to making a lift and not made it. All I had to do was lock it out.
Squat: 135x5; 185x3; 200x2; 215x2; 230x2; 240x2. Back felt OK.
Bent over barbell row: 135x5; 155x3; 175x3; 195x3. Felt good up until here. Tried 210 but my back started acting up.
Weighted incline sit ups: 85# @ 1 hole 8,8

Weight: 194
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Old 06-18-2010, 04:08 PM   #134
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Re: 3x3

Today:

Front squat: 115x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1; 215x1; 220x1
Partial DL (1 mat): 135x5; 185x3; 225x2; 245x2; 265x2; 285x2; 295x2
CG BP: 135x5; 155x3; 175x3; 190x3; 200x3
Weighted incline sit ups: 65# @ 2 holes 5,5. Moved the slant board up a notch. These were pretty hard.

Weight: 194
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Old 06-21-2010, 04:29 PM   #135
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Re: 3x3

Today:

Push press: 95x5; 135x3; 155x2; 165x2; 175x2; 180x2
Squat: 135x5; 185x3; 205x2; 225x2; 240x3. I'm a dumb ass. Was supposed to be doing sets of 3. Didn't realize I was doing the wrong reps until my last set.
Bent over barbell row: 135x5; 155x3; 175x1; 185x1; 195x1; 205x1; 215x1. Felt much better today. Form started to break down at 215 so I stopped there.
Weighted incline sit ups: 65# @ 2 holes 6,5

Weight: 195.
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Old 06-24-2010, 02:37 PM   #136
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Re: 3x3

Yesterday:

Front squat: 115x5; 135x3; 155x2; 175x2; 190x2; 200x2
Partial DL (1 mat): 135x5; 185x3; 225x3; 255x3; 275x3; 295x3
CG BP: 135x5; 155x3; 175x1; 195x1; 205x1; 215x1; 220x1
Incline sit ups: BW @ 2 holes 8,8. My back felt fine doing the DL's but when I moved over to do the CG BP's something didn't feel right so I didn't use any weight on the sit ups. I also did 2 sets of back extensions (8 reps). Something is not right down there. I was in a bit of pain at work last night. I think I need to take a couple of weeks off from DL's and back squats.

Weight: 196
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Old 06-28-2010, 04:55 PM   #137
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Re: 3x3

Friday:

Push press: 95x5; 135x3; 155x3; 170x3; 180x3
Safety bar squat: 115x5; 135x3; 155x1; 175x1; 195x1; 215x1; 225x1; 235x1; 245x1. I haven't done these in a long time. I remember being surprised at how hard they were. Harder than regular back squats (at least for me). Definitely easier on my lower back though so I'll keep doing them for awhile.
Bent over barbell row: 135x5; 155x3; 175x2; 185x2. Wanted to go higher but my back was feeling achy once I got up to 185.
Incline sit ups: BW @ 2 holes 8,8
Back extensions: BW 8,8

Weight: 195

Today:

Front squat: 115x2; 135x3; 155x3; 175x3; 190x3; 200x3
CG BP: 135x5; 155x3; 175x2; 185x2; 195x2; 205x2. I didn't try 215x2. 205 was harder than it should have been and I didn't have a spotter. Gym was dead this morning.
One arm DB row: 50x5; 60x3; 70x1; 80x1; 85x1; 90x1; 95x1; 100x1
Weighted incline sit ups: 65# @ 2 holes 7,5. My back felt great until I did these. A little pain but not bad.
Back extensions: BW 8,8. A little pain on these in the bottom position.

Weight: 195
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Old 06-30-2010, 04:56 PM   #138
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Re: 3x3

Today:

Push press: 95x5; 135x3; 155x1; 165x1; 175x1; 180x1; 185x1; 190x1; 195xFail. Just missed locking out 195.
Safety bar squat: 130x5; 150x3; 170x2; 190x2; 200x2; 210x2. Realized today that the bar weighs 60# and not 65# like I originally thought. Friday's weights are off by 5 #'s.
Bent over barbell row: 135x5; 155x3; 175x3; 195x3; 205x3
Weighted incline sit ups: 65# @ 2 holes 8,5
Back extensions: 10# 8,8

Weight: 197. My back felt much better today. No pain at all.
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Old 07-02-2010, 04:38 PM   #139
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Re: 3x3

Today:

Front squat: 115x5; 135x3; 155x1; 175x1; 195x1; 205x1; 215x1; 225x1
CG BP: 135x5; 155x3; 175x3; 195x3; 205x3
One arm DB Row: 50x5; 60x3; 70x2; 75x2; 80x2; 85x2
Weighted incline sit ups: 65# @ 2 holes: Oww! Mother ****er! On my first rep it felt like someone stuck a hot poker into my lower back. Had to throw the weight overboard. After a minute of walking it off I did a set of back extensions with no pain but I didn't try any more sit ups. The gym is closed Monday and I'm not going in on Sunday since it is the first time in years I actually have the 4th off. I'll be back on Tuesday. Hopefully the extra day off will help.

Weight: 196
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Old 07-06-2010, 03:26 PM   #140
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Re: 3x3

Today:

Safety bar squat: 130x5; 150x3; 170x3; 190x3; 200x3
Push press: 95x5; 135x3; 155x2; 165x2; 175x2; 185x2
Bent over barbell row: 135x5; 155x3; 175x1; 195x1; 205x1; 215x1
Weighted incline sit ups: 30# x 8; 35# x 8. Took it easy on these. I'll try to work my way back up on these. No pain at all today.
Back extensions: 10# x8; 25# x8

Weight: 195.
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Old 07-09-2010, 03:29 PM   #141
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Re: 3x3

Today:

Push press: 95x5; 135x3; 155x3; 170x3; 185x2. Wanted 3 on the last set but struggled to get the second rep. No way I was getting 3.
Safety bar squat: 130x2; 150x3; 170x1; 190x1; 210x1; 220x1; 230x1; 240x1; 250x1
Bent over barbell row: 135x5; 155x3; 175x2; 185x2; 195x2; 205x2
Weighted incline sit ups: 35x8; 40x8
Back extensions: 2 @ 25x8

Weight: 197
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Old 07-12-2010, 03:45 PM   #142
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Re: 3x3

Today:

Front squat: 115x5; 135x3; 155x3; 175x3; 195x3; 205x3
Romanian Dead Lift: 135x5; 155x3; 175x1; 185x1; 195x1; 205x1; 215x1; 225x1
CG BP: 135x5; 155x3; 175x2; 185x2; 195x2; 205x2. I haven't done these in awhile and it showed. Barely got 2 on the last set.
Weighted incline sit ups: 40x8; 45x8
Back extensions: 2 @ 30x8

Weight: 195
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Old 07-13-2010, 09:49 PM   #143
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Re: 3x3

RDL's for singles? They seem to me to be more useful for a bit higher reps. I dunno, just thinking out loud.
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Old 07-14-2010, 04:38 PM   #144
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Re: 3x3

Quote:
Originally Posted by theblackkeys View Post
RDL's for singles? They seem to me to be more useful for a bit higher reps. I dunno, just thinking out loud.
High reps for me are 3. I'm switching to a different rep/set program next week so this was kind of a 'see where I'm at with RDL's day'. My back is still a concern so I really can't pull from the floor so these will have to do. But you're right about the reps. When I was a younger man I used do these in the 5-8 rep range.

Today:

Push press: 95x5; 135x3; 155x1; 165x1; 175x1; 180x1; 185x1. Felt weak as **** today.
Safety bar squat: 130x5; 150x3; 170x2; 190x2; 205x2; 215x2
Bent over barbell row: 135x5; 155x3; 175x3; 195x3; 205x3. Form blew on the last set.
Weighted incline sit ups: 45x8; 50x8
Back extensions: 2 @ 30x8

Weight: 197.

I'm going to start a version of the Starr 5x5 on Monday. More reps, lighter weight and cycle back up again. I get to do curls and tricep extensions on Friday's. Cool! Haven't done those in a few years.
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Old 07-16-2010, 04:12 PM   #145
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Re: 3x3

Today:

Front squat: 115x5; 135x3; 155x1; 175x1; 195x1; 215x1; 225x1; 230x1
RDL: 135x5; 155x3; 175x2; 195x2; 215x2; 225x2
CG BP: 135x5; 155x3; 175x3; 195x3; 205x3
Weighted incline sit ups: 50x8; 55x8
Back extensions: 2 @ 30x8

Weight: 197
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Old 07-19-2010, 02:47 PM   #146
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Re: 3x3

Today:

First day of 5 rep sets using a Bill Starr template.

Safety bar squat: 85x5; 105x5; 130x5; 150x5; 170x5
Push press: 75x5; 95x5; 115x5; 135x5; 150x5
Barbell row: 85x5; 105x5; 125x5; 150x5; 170x5
Weighted incline sit ups: 55x8; 60x8
Back extensions: 2 @ 35x8

Weight: 196. I hope I set the starting weights right. This is a linear progression system and I don't want to flame out too early. Today seemed about right. The top sets were hard but not max effort so we'll see.
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Old 07-19-2010, 03:51 PM   #147
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Re: 3x3

You can always reset 10% if you stall too early.
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Old 07-21-2010, 04:59 PM   #148
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Re: 3x3

Quote:
Originally Posted by MortalWombat View Post
You can always reset 10% if you stall too early.
Yeah, I'd just like to avoid that if possible . I'm looking at doing this for 12 weeks, cycling back after 6 weeks.

Today:

Safety bar squat: 85x5; 105x5; 130x5; 130x5. This is the light day.
CG BP: 110x5; 135x5; 155x5; 175x5
RDL: 105x5; 130x5; 150x5; 170x5
Weighted incline sit ups: 60x8, 65x8
Back extensions: 2 @ 35x8

Weight: 197
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Old 07-24-2010, 02:52 PM   #149
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Re: 3x3

Yesterday:

Safety bar squat: 85x5; 105x5; 130x5; 150x5; 175x3; 130x8
Push press: 75x5; 95x5; 115x5; 135x5; 155x3; 115x8
Barbell row: 85x5; 105x5; 125x5; 150x5; 175x3; 125x8
Curls: 3 @ 70x5.
Triceps stuff. Can't figure out exactly what to do here. Did some skull crushers with a DB...didn't feel right. Did standing extensions and my elbows started barking. Maybe push downs with a rope next week.

Weight: 198.
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Old 07-26-2010, 04:14 PM   #150
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Re: 3x3

Today (54th B'Day):

Push press: 80x5; 100x5; 115x5; 135x5; 155x5
Safety bar squat: 90x5; 110x5; 130x5; 155x5; 175x5
Barbell row: 85x5; 110x5; 130x5; 150x5; 175x5
Weighted incline sit ups: 60x8; 65x8

Weight: 196
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