Three Days A Week Program

Training Over 35 Lifter
1

I will be lifting 3 days a week based on Jim Wendlers 5/3/1 workout. Military, bench, squat and deadlifts are the main lifts. I will be doing aerobic work as well-more tire flips and sandbag carries then treadmill work.
My goals are to bench 420, squat 495, deadlift 500, military 225
I haven’t maxed out in any lift(except deads) so I’ll be using the following as base maxes: bench 400, dead 450,squat 450, military 215
I will be doing 4 week waves-3 weeks with increasing weight and lower reps and the 4th week will be a deload week.

Monday 7/21
military 160x5(75%), 170x5(80%),180x7(85%)
dips BW 3x15
rear delt laterals-bowflew 40 3x15

2

This will be an iteresting log eco. I will be following it very closely.

3

[quote]ecogenx wrote:
I will be lifting 3 days a week based on Jim Wendlers 5/3/1 workout. Military, bench, squat and deadlifts are the main lifts. I will be doing aerobic work as well-more tire flips and sandbag carries then treadmill work.
My goals are to bench 420, squat 495, deadlift 500, military 225
I haven’t maxed out in any lift(except deads) so I’ll be using the following as base maxes: bench 400, dead 450,squat 450, military 215
I will be doing 4 week waves-3 weeks with increasing weight and lower reps and the 4th week will be a deload week.

Monday 7/21
military 160x5(75%), 170x5(80%),180x7(85%)
dips BW 3x15
rear delt laterals-bowflew 40 3x15

[/quote]

Damn eco! That’s an all out program in my book! Really interested in seeing how this progresses.

4

7/23
deadlift 340x5(75%),370x5,380x6(85%)
was supposed to do 360-80% but added wrong and did 370
leg curl 100x10,75x15,75x10
hanging leg raises 3x10-cheated on a few

5

This is going to be interesting.

6

7/26
bench 300x5(75%), 320x5(80%),340x5(85%)
pushups with feet on chair 3x10
chin up bwx10 bwx4 bwx4
reverse rows with bw 2 sets

Drank until 1:30 last night. Old co-workers took me out. Not good for lifting. 340x5 was my max effort. I wouldnt have gotten 341x5, the last rep was that close.

7

Sounds kinda like my program. I found out a long time ago an every other day routine worked a lot better for me in my recovery time

8

I’ve been doing this type of workout for 9 months and added 12 pounds. I’m nowhere near 255 nor can I put up the LBS you can but for the average joe with kids and a job this is the way to go in my eyes. Healthy eating and 3 days a week with weights will go a long way!!!

I’ll be following your progress… Get some before pictures taken. I regret not doing that.

9

thanks guys for your input.
this week 3 reps with 80%,85%,90%
7/28/08
squat 365X3(80%),385x3(85%),405x3(90%)
lunges 40 lb dbs 3 sets 12 reps-6each leg
goblet squat 50 lb dbx20 reps
sit ups BW 3x12

I haven’t squated in a while so I did a better then usual warm up:goblet squats,light squats, stretching. My legs already hurt.
Good to see a fellow NH lifter here. Jrow your workout area looks similar to mine.

10

I gotta get that book.

11

So, there I was… on your other (old) thread… watching… waiting… to hear about the book/ program and your progress.

All I heard was crickets, and the wind in the trees. Started humming the tune “All by Myself”…

Then someone dropped a hint, guess I wasn’t invited.

Apparently I pissed someone off, don’t know what…

Won’t bug you guys anymore.

12

Huh?

13

this has gotten so tense lately…

7/30
military 170x3(80%), 185x3(85%),195x5(90%)
dips 4 sets 15 reps BW
hanging leg raises 4 sets 10 reps

Went to the gym and forgot my training log. I did hanging leg raises instead of rear delt raises.

14

Good work, Eco. When do you want to hit those maxes you named as goals? I don’t know this program.

15

[quote]ecogenx wrote:
7/26
bench 300x5(75%), 320x5(80%),340x5(85%)
pushups with feet on chair 3x10
chin up bwx10 bwx4 bwx4
reverse rows with bw 2 sets

Drank until 1:30 last night. Old co-workers took me out. Not good for lifting. 340x5 was my max effort. I wouldnt have gotten 341x5, the last rep was that close.[/quote]

Funny:)

16

Geech, good to see you again.
I want to do two 4 week cycles of this workout then try new maxes.

8/2 basement in my boxers (to much info I’m sure)
deadlift 365x3(80%), 385x3(85%),405x4(90%)
leg curl 85 3 sets 15 reps
hanging leg raises 3 sets 10 reps

All deads are still sumo style and I still only use chalk-no belt or wrist straps. Next cycle I may try regular deads.

17

[quote]ecogenx wrote:
Geech, good to see you again.
I want to do two 4 week cycles of this workout and try new maxes.

8/2 basement in my boxers (to much info I’m sure)
deadlift 365x3(80%), 385x3(85%),405x4(90%)
leg curl 85 3 sets 15 reps
hanging leg raises 3 sets 10 reps

All deads are still sumo style and I still only use chalk-no belt or wrist straps. Next cycle I may try regular deads.[/quote]

Nice work! 4 x 405# should mean your max is higher already - No?

18

I think it may be higher. I’ll figure my max around 470 for my next 4 weeks-after next week.

19

8/4 AM gym

bench 300x5(75%),340x3(85%),380x1(95%)
incline pushup 3sets x20reps,1setx10 reps
chinups bwx10,5,4,3

20

Lats and chest ache today. Haven’t had that for a while. The hardest thing about the new program(3 days a week) is that I feel like I’m not doing enough. From start to finish these workouts are only around 30 minutes.