11/10/09
Workout A
Squat 95x8 115x6 135x5
140x5x5
Bench press 95x8
120x5x5
Inverted rows
15 10 11
Push up
25 20
I didnt have time do anything else. I was a bit distracted for some reason while working out and i think that is what caused me to use up so much time and what caused 140 on squat to feel so heavy
Great job man! I see your bench and squat have gone up since you started…progress is moving! Keep with your workout, looks good. If you get bored of it or want to change things, check this one out.
I had been doing a routine for a few years. I tried to change it up, but it seemed I couldn’t get past my plateaus. So I found this site, did a lot of reading and revamped my workout.
I made this sweet ass spreadsheet for workouts based upon Chad Waterbury’s 10x3 and 4x6 set philosophy. The bench press routine in it is Shawn Phillips routine which is designed to help your bench increase consistently. Exercises are based upon 1RM (1 Rep Max). The weights increase by 2.5% every 3-4 weeks so you’re always increasing weight which in turn increases muscle mass. The calves workout was taken from the one on here as well. It is a 6x6 set on the smith machine (2 sets 6 reps toes out, toes forward, toes in) and a 3x30 set of seated raises (10 reps toes out, 10 toes forward, 10 toes in for 3 sets).
You do 3 workouts per week which, in this program, allows you to workout 1 muscle group per week and gives you a week recovery time. The idea is to lift heavy and have a week recovery. They alternate a little bit in the first two weeks, then those 2 weeks repeat for 14 weeks (14 was the length of the benchpress routine, so I just made the whole thing 14 weeks). It uses the “Push/Pull” idea, meaning you workout the muscles that pull all on the same day, then the ones that push on the same day so they have a longer recovery time.
Start by calculating your 1RM for each exercise and enter it in the RM column for the first week and for the alternate exercises in the 2nd week. The spreadsheet will then calculate the weight you need to be lifting all the way down. Recalculate your RM every 14 weeks for new weights.
By all means, change my workouts to different ones, the basic RM formula and all will still be there for that lift.
This might sound confusing, but once you look at it, it will make sense. Plug in your numbers, print it off (or stick in in a PDA) and hit the gym!
http://www.mediafire.com/file/lnqgqdiu3xw/3x Weight Program.xls
Enjoy and hope this comes in handy!
Matt
Thanks, but ive got a good 2 months before considering to let the program im on now go, and after that im considering madcow or even smolov depending where my squat is.
No problem brotha! Good luck!
[quote]Krankphreak wrote:
No problem brotha! Good luck![/quote]
Thanks.
11/12/09
Squat 95x8 115x8 135x6
145x5x5
OH press
75x5x5
Deadlift 135x5
160x5
chin ups
8 6
I got caught up talking to a friend at the gym which wasted a good amount of time.
11/12/09
Squat 95x8 115x8 135x6
145x5x5
OH press
75x5x5
Deadlift 135x5
160x5
chin ups
8 6
I got caught up talking to a friend at the gym which wasted a good amount of time.
11/14/09
Workout A
Squat 95x8 115x8 135x6
150x5x5
Bench press 95x8
125x5x5
Inverted rows
15 10 9
Push ups
35 25 20
Didnt have time for reverse crunches.
11/17/09
Workout B
Squat 115x6 135x6
155x5x5
OH press
80x5x5
Deadlift 135x8 160x5 Did that set by accident, i did the math wrong
165x5
Pullups Only time for 2 sets here and had to do them with like 15 seconds rest between because of time
10 5
11/19/09
Workout A
Squat 115x8 135x8
160x5x5 My boxers got torn right down the ass on the second set. I just continued on with my workoout
Bench press 95x8 115x8
130x5x5
Couldn’t do inverted rows so i decided to do BB rows instead
115x8 135x8 135x8 145x6
I was happy about the barbell row numbers. They have gone way up since the last time ive done barbell rows.
11/21/09
workout B
squat 115x8 135x8
165x5x5
OH press Barx8
85x5x5 This was tough but i was able to do it
Deadlift 135x6 155x6
170x5
Need to plan more time for the gym.
Youve improved alot since the start of your log, keep it up!
[quote]BlackLabel wrote:
Youve improved alot since the start of your log, keep it up![/quote]
Thanks a lot. And yeah even though its only been a short while im already far past the weight i stalled at for squats during the last program. My other lifts have gone up as well but the squats increasing so much in weight already has me pumped.
11/23/09
Workout A
No power racks or squat racks were open so i had to start out with bench press
Bench press 95x8
135x5x5
Squat 115x8 135x6 155x6
170x5x5 This felt heavy and i was able to complete all sets I thought it felt heavier than it should have.
Inverted Rows
15 10 10
Push ups
35 25 21
Reverse crunches 3x12
Couldn’t workout yesterday as the gym closed a bit too early for me to be able to get there and have time for my workout. I’m just going to push things back a day for this week so i’ll workout today and then sunday and then revert back to my tuesday/thursday/saturday schedule next week.
11/27/09
Workout B
squat 135x8 155x6
175x5x5 After the first set my right knee started to bother me. Im hoping its just a freak thing and wont happen again. It wasn’t bad and got better quickly as i was able to finish the 5 sets of squats. Also on the 4th set my boxers ripped again. Im getting different underwear this weekend hahah.
standing OH press
90x5
90x5
90x5
90x3
90x3
Hoping to get 90x5x5 next time
Deadlifts 135x6 155x6
175x5
chin ups really felt these in my lats today
10 10 8
1 legged plank
3x30 sec.
11/29/09
Workout A
Wasnt really in a gym mood today.
Squat 135x8 155x6 This went up slow so i did 175x5 for a bit of a confidence boost an to make sure i wasnt too tired.
180x5x5
Bench 95x12 115x8
140x5x5 This is a PR. Last program i stalled out on 135x5x5
Inverted rows
16 12 8
Didn’t have time for anything else. Since i really wasn’t in a mood to squat for some reason it took me longer than I expected to finish out my squat sets
12/1/09
Workout B
Squat 135x8 165x7
185x5x5
OH press
90x5x4
90x3
Deadlift 135x8 165x6
180x5
Pull Ups
10 9 7
One legged planks
2x30 sec
12/3/09
Workout A
Squat 135x8 155x6 This felt heavy 175x5 This set went up slow
190x5x5
I completed the 190 but i really felt it in my lower back and I think like a recent T-Nation article said thats the weakpoint. i may have fallen foward a little when i was coming out of the hole
Bench 115x9
145x5x5
Inverted rows with feet elevated
16 12 9
Push ups
35 20
No time for any thing else. Sucks not being able to drive and have my own car so i try to get as much as i can in the time allowed.
12/5/09
Workout B
Squat 135x8 175x6 Both warmup sets were slow.
195x5x5 Went up slow a lot of times and really had to push through on the last sets to get the weight up. I wasn’t sure if i was going to fail or not so i got a spot of the last 3 sets but my spotter only touched the bar on one rep out of all 3 sets and I dont think he gave me any help on that one rep anyway
OH press
90x5x4
90x3
Going to have to deload and go down to like only 65lbs again. Not happy that i couldnt complete the sets today.
Deadlift 135x8 165x6
185x5
Chin ups Only had time for 2 quick sets
10 7