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Old 11-29-2010, 04:25 PM   #201
Mojo56
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Re: 3x3

Today:

Safety Bar squat: 105x5; 135x3; 160x3; 180x3; 200x3; 220x3
Push press: 95x5; 115x3; 135x2; 150x2; 160x2; 170x2; 180x2
Barbell row: 105x5; 135x3; 155x1; 175x1; 190x1; 200x1; 210x1; 220x1; 175x8
Weighted incline sit ups: 2 @ 90x5

Weight: 202. I pigged out more on leftovers than I did on Turkey Day. I'll stop eating so damn much this week.
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Old 12-01-2010, 05:10 PM   #202
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Re: 3x3

Today:

Safety bar squat: 105x5; 135x3; 155x2; 175x2; 195x2; 215x2; 230x2
Push press: 95x5; 115x3; 135x1; 145x1; 155x1; 165x1; 175x1; 185x1; 145x9
Barbell row: 105x5; 135x3; 155x3; 175x3; 195x3; 210x3
Weighted incline sit ups: 2 @ 90x6
Back extensions: 2 @ 55x6

Weight: 198. I'm not sure if I had a bad weight reading on Monday. It seemed right to me because I DID pig out this weekend. Could be because I didn't eat much yesterday. I had a migraine at work and felt nauseous so I didn't eat dinner.

Given that I wasn't feeling too good coupled with my lack of food yesterday I didn't expect a whole lot at the gym today. Surprised myself. Squats felt real good and the 185 push press flew up.
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Old 12-03-2010, 04:57 PM   #203
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Re: 3x3

Today:

Safety bar squat: 105x5; 135x3; 155x1; 175x1; 195x1; 215x1; 230x1; 240x1; 190x8
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 180x3
Barbell row: 105x5; 135x3; 155x2; 175x2; 195x2; 205x2; 215x2
Curls: 90x 8,8, 6
Tri PD: 3 @ 160x5

Weight: 200
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Old 12-06-2010, 05:07 PM   #204
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Re: 3x3

Today:

Safety bar squat: 105x5; 135x3; 165x3; 185x3; 205x3; 225x3
Push press: 95x5; 115x3; 135x2; 150x2; 165x2; 175x2; 185x2
Barbell row: 105x5; 135x3; 155x1; 175x1; 195x1; 205x1; 215x1; 225x1; 180x8
Weighted incline sit ups: 2 @90x6

Weight: 200
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Old 12-06-2010, 11:43 PM   #205
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Re: 3x3

i'm so confused by this program. but it looks like you're making progress.
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Old 12-07-2010, 01:48 PM   #206
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Re: 3x3

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Originally Posted by kidcolin View Post
i'm so confused by this program. but it looks like you're making progress.
LOL. Squat, push, pull. Triples, doubles, singles. 3x a week. Try to add 5# to the top set each week. Eazy peazy.

Template:
Mon:
Squat...work up to a heavy triple
Push...work up to heavy double
Pull...Work up to a heavy single then do a back off set

Wed:
Squat...work up to a heavy double
Push...work up to a heavy single then do a back off set
Pull...work up to a heavy triple

Fri:
Squat...Work up to a heavy single then do a back off set
Push...work up to a heavy triple
Pull...work up to a heavy double

I do three week cycles. Next week will be a deload week where I'll do different exercises (front squats, CG BP and Pendlay rows). When I return to my 'normal' exercises in week 5 I'll cycle the weights back to what they were in week 2 and start a new three week cycle from there. Damn, that is kind of confusing.
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Old 12-08-2010, 05:17 PM   #207
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Re: 3x3

Today:

Safety bar squat: 105x5; 135x3; 155x2; 175x2; 195x2; 215x2; 235x2
Push press: 95x5; 115x3; 135x1; 150x1; 160x1; 170x1; 180x1; 190x1; 150x8
Barbell row: 105x5; 135x3; 155x3; 175x3; 195x3; 215x3
Weighted incline sit ups: 2 @ 90x7
Back extensions: 2 @ 55x7

Weight: 201.

I thought of a simple way to describe the 3 week mini cycles...3 steps forward, 2 steps back. That kind of sums it up.
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Old 12-11-2010, 02:06 PM   #208
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Re: 3x3

Yesterday:

Safety bar squat: 105x5; 135x3; 155x1; 175x1; 195x1; 215x1; 235x1; 245x1; 195x8
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 180x3
Barbell row: 105x5; 135x3; 155x2; 175x2; 195x2; 210x2; 220x2
Curls: 3 @ 90x8
Tri PD: 3 @ 160x6

Weight: 201
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Old 12-13-2010, 04:54 PM   #209
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Re: 3x3

Today:

Front squat: 95x5; 115x3; 135x3; 155x3; 175x3; 195x3
CG BP: 115x5; 135x3; 155x2; 165x2; 175x2; 185x2; 195x2
Pendlay rows: 105x5; 135x1; 155x1; 165x1; 175x1; 185x1; 195x1; 205x1; 215x1. I'd never done these before so I had no idea how they would go. I try to keep my back flat when I do my regular barbell rows so there wasn't a whole lot of difference.
Weighted incline sit ups: 2 @ 90x7

Weight: 202
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Old 12-15-2010, 06:03 PM   #210
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Re: 3x3

Today:

Front squat: 95x5; 115x3; 135x2; 155x2; 175x2; 195x2; 205x2
CG BP: 115x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1; 210x1
Pendlay rows: 105x5; 135x3; 155x3; 175x3; 195x3
Weighted incline sit ups: 2 @ 90x8
Back extensions: 2 @ 55x8

Weight: 202
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Old 12-17-2010, 04:42 PM   #211
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Re: 3x3

Today:

Front squat: 95x5; 115x3; 135x1; 155x1; 175x1; 195x1; 205x1; 215x1
CG BP: 115x3; 135x5; 155x3; 175x3; 185x3
Pendlay Rows: 105x5; 135x3; 155x2; 175x2; 185x2; 195x2; 205x2
Curls: 3 @ 95x5
Tri PD: 3 @160x7

Weight: 200
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Old 12-20-2010, 04:56 PM   #212
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Re: 3x3

Today:

Barbell rows: 105x5; 135x3; 155x1; 175x1; 190x1; 200x1; 210x1; 220x1; 175x8
Safety bar squat: 105x5; 135x3; 160x3; 180x3; 200x3; 220x3
Push press: 95x5; 115x3; 135x2; 150x2; 160x2; 170x2; 180x2
Weighted incline sit ups: 2 @95x5

Weight: 201
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Old 12-23-2010, 03:55 PM   #213
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Re: 3x3

Today:

Safety bar squat: 105x5; 135x3; 155x2; 175x2; 195x2; 215x2; 230x2
Push press: 95x5; 115x3; 135x1; 145x1; 155x1; 165x1; 175x1; 185x1; 145x10.
Barbell row: 105x5; 135x3; 155x3; 175x3; 195x3; 210x3
Curls: 3 @ 95x6
Tri PD: 3 @ 160x8

Weight: 199.

Just 2 workouts this week due to my gym being closed Friday and Saturday. Off to the Poinsettia Bowl in a couple of hours. Go Aztecs! Merry Christmas to all!
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Old 12-27-2010, 05:22 PM   #214
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Re: 3x3

Today:

Safety bar squat: 105x5; 135x3; 165x3; 185x3; 205x3; 225x3
Push press: 95x5; 115x3; 135x2; 150x2; 165x2; 175x2; 185x2
Barbell row: 105x5; 135x3; 155x1; 175x1; 195x1; 205x1; 215x1; 225x1; 180x8
Weighted incline sit ups: 2 @ 95x5

Weight: 200
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Old 12-29-2010, 05:02 PM   #215
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Re: 3x3

Today:

Safety bar squat: 105x5; 135x3; 155x2; 175x2; 195x2; 215x2; 235x2
Push press: 95x5; 115x3; 135x1; 150x1; 160x1; 170x1; 180x1; 190x1; 150x8
Barbell row: 105x5; 135x3; 155x3; 175x3; 195x3; 215x3
Curls: 2 @ 95x7; 95x6
Tri PD: 3 @ 170x5

Weight: 201. Just happy to get through this workout. Felt like crap yesterday...runny nose, headache, etc. I wasn't sure I'd be up for it today but I'm leaving for Vegas tomorrow and didn't want to be off for a whole week so I toughed it out. Glad I did. Happy New Year!
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Old 01-03-2011, 04:13 PM   #216
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Re: 3x3

Today:

Safety bar squat: 105x5; 135x3; 165x3; 190x3; 210x3; 230x3
Push press: 95x5; 115x3; 135x2; 150x2; 165x2; 180x2; 190x2
Barbell row: 105x5; 135x3; 155x1; 175x1; 195x1; 210x1; 220x1; 230x1; 185x8
Weighted incline sit ups: 2 @ 95x5

Weight: 201
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Old 01-05-2011, 05:16 PM   #217
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Re: 3x3

Today:

Safety bar squat: 105x5; 135x3; 165x2; 185x2; 200x2; 220x2; 240x2
Push press: 95x5; 115x3; 135x1; 155x1; 165x1; 175x1; 185x1; 195x1; 155x8. 195 felt good. It wasn't easy but it wasn't a grind either. Hopefully I can get 200 in my next mini cycle.
Barbell row: 105x5; 135x3; 160x3; 180x3; 200x3; 220x3
Weighted incline sit up: 2 @ 95x6
Back extension: 2 @ 60x5

Weight: 200.
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Old 01-05-2011, 05:56 PM   #218
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Re: 3x3

Quote:
Originally Posted by Mojo56 View Post
Hopefully I can get 200 in my next mini cycle.
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Old 01-07-2011, 06:06 PM   #219
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Re: 3x3

Good one MW. I like the 'Mojoha'.

Today:

Safety bar squat: 105x5; 135x3; 165x1; 185x1; 205x1; 225x1; 240x1; 250x1; 200x8
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 185x3
Barbell row: 105x5; 135x3; 155x2; 175x2; 195x2; 215x2; 225x2
Curls: 2 @ 95x7; 95x6
Tri PD: 3 @ 170x6

Weight: 200
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Old 01-10-2011, 05:42 PM   #220
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Re: 3x3

Today (this is my 'deload week'):

Front squat: 95x5; 125x3; 145x3; 165x3; 185x3; 200x3
CG BP: 115x5; 135x3; 155x2; 170x2; 180x2; 190x2; 200x2
Pendlay row: 105x5; 135x3; 155x1; 175x1; 190x1; 200x1; 210x1; 220x1
Weighted incline sit up: 2 @ 95x6

Weight: 202.
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Old 01-12-2011, 04:43 PM   #221
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Re: 3x3

Today:

Front squat: 95x5; 125x3; 145x2; 165x2; 185x2; 200x2; 210x2
CG BP: 115x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1; 215x1
Pendlay rows: 105x5; 135x3; 155x3; 175x3; 190x3; 200x3
Weighted incline sit ups: 2 @ 95x7
Back extensions: 2 @ 60x6

Weight: 201
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Old 01-14-2011, 04:35 PM   #222
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Re: 3x3

Today:

Front squat: 95x5; 125x3; 145x1; 165x1; 185x1; 200x1; 210x1; 220x1
CG BP: 115x5; 135x3; 155x3; 175x3; 190x3
Pendlay row: 105x5; 135x3; 160x2; 180x2; 195x2; 210x2
Curls: 3 @ 95x7. Finally got 3 sets of 7. Last rep was torture. Curls kicking my ass.
Tri PD: 3 @ 170 x 7

Weight: 201
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Old 01-18-2011, 06:16 PM   #223
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Re: 3x3

Yesterday: Gym was closed for the holiday so this week will have only 2 work outs...hopefully. Unfortunately I managed to bruise my knee at work last night. I was changing a keg and I had to climb over kegs to get to the back-up. On the way back out I jumped off a keg and hit my knee cap on the corner of a bucket. Hurt like hell. It was pretty sore today.

Today:

Safety bar squats: 105x5; 135x3; 155x2; 175x2; 195x2; 215x2; 235x2. I thought my knee might limit what I could do on these but the pain wasn't too bad.
Push press: 95x5; 115x3; 135x1; 150x1; 160x1; 170x1; 180x1; 190x1; 150x9. My knee bothered me a lot more on these. I almost lost the 190 behind me. It went up fairly easily but I lost my balance and almost lost it. I think I was favoring my left knee.
Barbell row: 105x5; 135x3; 155x3; 175x3; 195x3; 215x3
Weighted incline sit ups: 2 @ 95x7

Weight: 202. I'll see how sore my knee feels tomorrow. Next work out isn't until Friday so I'm hoping any stiffness I have from today will be gone by then.
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Old 01-21-2011, 04:55 PM   #224
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Re: 3x3

Today:

Safety bar squat: 105x5; 135x3; 165x1; 185x1; 205x1; 225x1; 235x1; 245x1; 195x8
Push press: 95x5; 115x3; 135x3; 155x3; 170x3; 180x3
Barbell row: 105x5; 135x3; 155x2; 175x2; 195x2; 210x2; 220x2
Curls: 95x 8,7,6
Tri PD: 3 @ 170x8

Weight: 201. The knee felt OK today. Almost no pain.
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Old 01-25-2011, 02:16 PM   #225
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Re: 3x3

Yesterday:

Safety bar squat: 105x5; 135x3; 165x3; 190x3; 210x3; 230x3
Push press: 95x5; 115x3; 135x2; 150x2; 165x2; 180x2; 190x2
Barbell row: 105x5; 135x3; 155x1; 175x1; 195x1; 210x1; 220x1; 230x1; 185x8
Weighted incline sit ups: 2 @ 95x7

Weight: 200
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