3x3 work me

[hendrixsolo]

I've been doing 5x5 for five weeks now, and I'm ready to start the peaking phase of 3x3.

I'm planning on doing it twice a week as suggested, but what exercises should I be doing? Just the monday/friday exercises (squats, bench, rows) or do I throw in the deadlift and military back in there some how?

let me know, tomorrow I start the 3x3...

 

[Grizzly]

I use one of each workout. So that's a squat, bench rows and a squat, dead, OHP day.

 

[Beefster]

Essentially a 3x3 of the Monday and Wednesday workout, but with additional time between each to account for only 2 days of lifting...i.e., working out Monday and Thursday

 

[youngBuilder]

Can someone post their whole 3x3 workout plan? Wasnt aware that you bench twice per week on 3x3. Im still on the 5x5 which has me benching once per week, and i am slowly platueaing.

 

[Grizzly]

Can someone post their whole 3x3 workout plan? Wasnt aware that you bench twice per week on 3x3. Im still on the 5x5 which has me benching once per week, and i am slowly platueaing.

No it doesn't. You must not be doing THE 5X5. You have probably confused 5 sets of 5 reps with THE 5X5. Read the stickies at the top and you'll have a better understanding of THE 5X5

 

[hendrixsolo]

so, let me get this straight. the 3x3 program goes like this:

Monday: Squat 3x3, Bench 3x3, Rows 3x3

Thursday: Squat 3x3, Military Press 3x3, DL 3x3, Chins 3x3

and repeat that for 3-4 weeks?

If that's right, I'm still a bit confused about the squats. Do I use the same weight monday and thursday? Looking through the sticky, the 3x3 program is very unclear...bob, animalmass, any input?

 

[youngBuilder]

No it doesn't. You must not be doing THE 5X5. You have probably confused 5 sets of 5 reps with THE 5X5. Read the stickies at the top and you'll have a better understanding of THE 5X5

This is where i got my 5x5: http://www.xtrememass.com/forum/showthread.php?t=159

bench is on mondays

 

[Grizzly]

Scrap that horseshit and start with the stickies here. That's not the 5X5, or any variation thereof. That's a guy who took an exercise, did 5 sets of 5 with it and then called it the 5X5.

 

[hendrixsolo]

http://www.xtrememass.com/forum/showthread.php?t=159
yes, this^ program is a rip off.

can I get a thumbs up on the 3x3 though...?

 

[hendrixsolo]

bump...still need info on 3x3

 

[hendrixsolo]

bob? animalmass? anyone...?

 

[Grizzly]

I told you already.

Day 1

Squat, bench, row

Day 2

sqaut, dead, OHP

 

[hendrixsolo]

I know I got that, it was the weight to use on the second day of squatting...the same as the first day?

 

[Grizzly]

Oh, sorry, I missed that part. Personally, I've been using the same weight each time. It hasn't hurt me at all, so I'll keep doing it. Might there be a better way? Maybe, but why fix what ain't broken.

 

[hendrixsolo]

like I said before, my legs are my weakest point so I have no problem working them twice a week to play catch up anyway. just never got a clear answer off of the sticky, but thanks for the input, I appreciate it. I'll go with the same weight...

 

[perp69]

What about back squats on day 1 and front squats on day 2?

 

[AnimalMass]

Sorry hendrix, hadn't seen this thread.

I would still get into the gym 3 days per week, and just break up what you do each session. It's hard to peak every single exercise, so it might be better to prioritize. (prioriztize squats over deadlifts, and bench over OHP, for example).

So you could do something like this...

Monday: Squat, Deadlift

Wednesday: Bench, Overhead press

Friday: Squat, Deadlift

Monday: Bench, Overhead Press

Wednesday: Squat, Deadlift

Friday: Bench, Overhead Press

Continue a schedule like this on the 3x3 and keep the accessory work relatively low, though you can still throw in some back work (a few pullups and rows).

Then if you want to fully peak strength, drop to singles for a couple weeks.

Monday: Squat

Wednesday: Bench

Friday: Deadlift

Run this for a couple weeks. Work up to a really heavy single the first week, and then go for broke the second week.

Matt