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11-20-2006, 02:15 PM
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Squat 3x3 82.5 87.5 92.5 (Still working on my depth so might not increase the weight)
Bench 3x3 75kg BB Row 3x3 62.5 65 67.5 (not supposed to be a pyramid but was too light so upped the weight) Abs 2x15 20kg DB Tri pushdowns 2x20 on lat pulldown machine 21 setting Next time should be: 75kg deep squats (light day) / 110kg dead (current max) / 42.5kg Military / chins w/12 kg. Last edited by jproudj; 11-21-2006 at 10:20 AM. 
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11-22-2006, 12:00 PM
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Yokay! 3x3 Wk 2 Workout 2
3x3 light 75 kg squats, easy peasy 3x3 112kg deads, this is a PB weight but still pretty easy, probably do 117.5kg next time. 3x3 Military 42.5kg 3x3 Chins w/16kg EZ Curls 2x10 20kg strict 3 second neg Pullthroughs 2x10 (damn forgot the setting!) first time doing these so nothing too strenuous, like this exercise now though. Cable crunches 2x10 37.5kg setting Need to up the weight more all round for this phase, I'm pussying around a bit. So next time shooting for... 3 sets 92.5kg - more importantly with good enough form. Pyramids for bench and row @ 77.5 and 70 respectively (both were too easy last workout)
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11-24-2006, 10:24 AM
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3x3 wk 2 workout 3
I decided after crappy squats today to switch the 3x3 and the 1x3 (pyramid) so on Monday I'm doing this workout again to focus on heavy squats first in the week. I might also scrap the Wednesday light squats before deadlifts. I decided to do a set extra warm up as well for squats. Squats 3x3 92.5kg Still wasn't as low as I'd like but I need to start upping the weight, 95kg 3x3 on Monday. Bench 3x 67.5kg 3x 72.5kg 3x 80kg (PR by a distance so that's good, and it was easy, but is only 3 reps. Will attempt 85kg Monday) Rows 3x 60kg 3x 70kg 3x 72.5kg (Missed this by a couple of inches but weight up next week) Cable crunches 20x 25kg setting 20x 27.5kg setting 12kg dumbell extensions, lying incline, elbows flared, bring weights down together to chest - 2x 15
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11-24-2006, 12:51 PM
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11-27-2006, 07:48 AM
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Terrible today, fire alarm went after my chest warm up and didn't have time to get back in there so today is wiped out, but I did get my squats done: 3x3 95kg, failed on the last rep, had to rack it out at the bottom lol. So that's my current 3x3 benchmark (squatmark?) 1x3 I'll try 97.5 next time see what happens. When I start my deload week(s) into the next 5x5 cycle I'm dropping the squat weight right down and doing proper ATG for once.
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11-29-2006, 02:24 PM
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3x3 wk 3 workout 2
Eventful workout (for a workout) today: I bit the bullet and did complete ATG, thighs to calves on my light squats today, this was so hard with only 75kg x 3 I decided to do only one work set so I could do deads properly. On friday I will do a pyramid from 75kg of proper ATG squats for the first time ever, lol. 20 kilos down from my normal squat, but I never went right down, for anybody who still goes to parallel try going all the way, it is a lot different. Anyway... Deads warm ups 117.5kg 3x3 PR, still haven't failed on any deads yet but I think I'm pulling pretty hard... with the bar added that's 131kg (288lbs) only 7kg off my current 5x5 target, so that's pretty good. Military Haha I totally forgot what weight I did last time, decided it was 45kg so lifted up 47.5 and my left arm crumpled on the 3rd rep. I've just seen it was only 42.5 last week so that explains that! Anyway back down to 45kg x 3, and 45kg x 2 (left arm went again) Chin-ups 22kg x 3 22kg x 3 22kg x 2 (failed) found a good weight for this exercise finally. Rope crunches 30kg setting 2 x 15 EZ Curls 30kg 1 x 10 3 second neg. Last edited by jproudj; 11-29-2006 at 02:29 PM.
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11-29-2006, 02:44 PM
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11-29-2006, 03:25 PM
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12-01-2006, 10:16 AM
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Brrrap
3x3 wk 3 wkt 3 ATG Squat 70kg x 3 75kg x 3 80kg x 3 These went well, I should go heavier on my 1x3 set though. I will use 80kg for the 3x3 on Monday and see if I can complete them. Bench 82.5kg x 3 (PR but this is the 3x3 day and I knew I wouldn't get 3 reps up again so lowered the weight) 80kg x 3 77.5kg x 3 Need to stick at the same weight really next time. BB Rows 72.5kg x 3 72.5kg x 3 72.5kg x 1 (I pulled two more reps but not up to my stomach) Tricep extensions elbows flared on 45 degree bench 16kg DB 2 x 10 Pullthroughs 25kg setting 2 x 10 Rope crunches Knelt - 30kg setting 1 x 20 Standing reverse - 1 x 10 (forgot the weight, think it was 25kg)
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12-04-2006, 03:24 PM
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3x3 Wk4 Wkt 1
Squat to the floor 80kg 3 x 3 (pretty easy) Bench 60kg x 3 75kg x 3 85kg x 2 - Couldn't lock the 3rd rep out. It was the heaviest I've done before though so not too shabby. Lol I bench more than I squat  BB Row 60kg x 3 70kg x 3 75kg x 3 (pretty easy + PR) Pullthroughs 25kg 2 x 15 Rope Crunches 25kg setting 1 x 20 standing 30kg setting 1 x 20 kneeling Flared Tri Extensions 16kg DB 2 x 15 Band pull-aparts One nice bright green band 2 x 15
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12-04-2006, 03:28 PM
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Glad to see that you're making progress.
You do know that there are a few different beginner programs for base strength available for the 5x5, right? Keep getting stronger!
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12-04-2006, 03:41 PM
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Thanks, yeah there are lots of different things out there. I think I'll just repeat this one next week (back to 5x5) I'll be interested to see if my 5x5 has actually improved haha. Unfortunately I changed my squat form halfway through so there's no way I'll hit 95kg again for a while. Pretty sure my bench rows and deads will be higher though.
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12-04-2006, 04:04 PM
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12-04-2006, 04:31 PM
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12-04-2006, 04:36 PM
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Yeah mine have come on pretty quickly but will naturally be behind my other lifts for a while. I think now I'm sticking to a full squat everytime it will make a big difference in terms of progression. With the bench and dead you have a point you have to reach each rep. When you're only going to parallel on a squat with heavy weight you're likely to cheat, going just under or just over, then an inch higher, then a couple of inches higher etc. That's what I did anyway, I used to think I had a 100kg 5x5 but they were just crap squats
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12-06-2006, 11:20 AM
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Okey doke.
3x3 Wk 4 Wkt 2 Squats Gym was very busy today (at 3pm?!) So I just did some 40kg fixed barbell squats for 3x10 ATG instead of the usual light day. Probably a waste of time but what the hell it warmed me up for deads. Deads 120kg x 3 120kg x 3 122.5kg x 3 (played first two sets safe) PR up 5 kg from last week. With the bar added that's 299lbs, 305lbs was my short term target so that's cool. Military 45kg 3x3 (failed this last week after getting weights wrong lol, no such problems today) so 3x3 PR. Pulldown Pull-up bars were too busy so I tried lat pulldowns for the first time in months, bit hard trying to do 3x3 on this when you only weigh 70kg but I managed some heavy reps. Won't do it again. EZ Curls 30kg 1x10 5 second negs + 10 second hold. Good Mornings Never done these before, started with 40kg 1x10 but didn't have the confidence for full reps. Went down to 25kg 1x15. Felt good. Out. Last edited by jproudj; 12-06-2006 at 11:22 AM.
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12-08-2006, 11:07 AM
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3x3 Wk 4 Wkt 3
Did things in the wrong order today as it was busy and I forgot to do squats (lol wonder why). Don't think it made a massive difference. Bench 80kg x 3 80kg x 3 82.5 kg x 3 Improved here. Rows 72.5 3x3 Just about it managed it this time. Full Squats 70kg x 3 80kg x 3 85kg x 3 Up 5 kg Flared tri extensions 14kg x 20 14kg x 20 Abductor Machine 55kg x 2 x 15 Adductor Machine 50kg x 15 50kg x 10 (ouch?!)
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