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22-Mar-05, 07:29 PM
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#61
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Most "experienced" strength training lifters think deadlifting ONCE a week is too much lol, and you're gonna do it 2-3 times PER WEEK. That should be interesting to see how it works out for ya.
You must have one hell of a recovery ability...LUCKY!
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__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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22-Mar-05, 09:49 PM
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#62
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Registered User
Join Date: Oct 2003
Location: Portland, Or.
Age: 22
Posts: 3,961
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I'm doing it 3x a week right now and no problem, but keep in mind I'm only doing 3 sets a session at the moment.
Deadlifting a total of 9-10 sets of 3 a week (6 in one session, 3 in the other) isn't going to bother me.
Last edited by Cort; 22-Mar-05 at 09:58 PM.
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22-Mar-05, 11:08 PM
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#63
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Doing the big three 3 times a week is a valid training method, Wade Hanna has a good writeup about the program at deepsquatter.com if you haven't checked it out yet, basically, no assistance lifts, just the big 3. You cycle the volume/intensity of course, but without assistance exercises, you should be able to pull it off of course. On the other hand, doing that high volume stuff should be good for a few weeks, then take a deloading weak with less volume and hitting it again should give great gains too. I think that's Glenn Pendlay's theory. |
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22-Mar-05, 11:26 PM
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#64
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Registered User
Join Date: Oct 2003
Location: Portland, Or.
Age: 22
Posts: 3,961
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Yeah, I haven't really done the 3 x 3 thing properly this time around in my opinion, but it was my first shot. I'll probably run it through one more time the right way after I do a higher volume routine for a while. I want to be hitting 225 for 3-4 reps for 3 sets on bench before I finish this, but thats a lot to hope for in the next 3 weeks lol.
I'll take a look at that guys articles.
Last edited by Cort; 22-Mar-05 at 11:44 PM.
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23-Mar-05, 08:14 AM
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#65
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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Oh, my impression was you were doing it heavy every session.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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23-Mar-05, 03:47 PM
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#66
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Registered User
Join Date: Oct 2003
Location: Portland, Or.
Age: 22
Posts: 3,961
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Currently I usually have been going "heavy" once a week (per big lift), with slightly lighter (probably not enough, but I don't see the point of even lifting below 200 for 3 as I don't consider it a workout) lifts for the other two days.
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23-Mar-05, 04:21 PM
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#67
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Ok, that cycling of one heavy day, and back off the otehr two (the other two lifts) is the premise behind Korte's 3x3 (sorry, it was Stephan Korte's 3x3 not Wade Hanna's!).
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23-Mar-05, 04:50 PM
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#68
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Registered User
Join Date: Oct 2003
Location: Portland, Or.
Age: 22
Posts: 3,961
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Made some changes if anyone wants to go back and look at it. Overall decrease in volume.
I'm also thinking about cycling the weight %, but I have a hard time not lifting relatively heavy on every workout, so I'll see. If there is any differing % on the big 3 between Day 1/3 and 2/4 it will probably be pretty small, 5-10% at most. It'll be a cold day in hell when I call a 55% lift a working set.
Last edited by Cort; 23-Mar-05 at 04:53 PM.
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23-Mar-05, 05:39 PM
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#69
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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What if you did use the lighter weight and did speed work as opposed to just heavier lifts each time?
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23-Mar-05, 05:47 PM
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#70
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Registered User
Join Date: Oct 2003
Location: Portland, Or.
Age: 22
Posts: 3,961
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Thats another option I hadn't considered, haven't really done anything like that since conditioning in High School.
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24-Mar-05, 07:32 PM
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#71
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Registered User
Join Date: Oct 2003
Location: Portland, Or.
Age: 22
Posts: 3,961
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Squats
1 x 3 @ 245
1 x 3 @ 255
1 x 3 @ 260
Easy.
Bench (slow negatives, burst positive)
1 x 3 @ 140
2 x 3 @ 145
Tried something new.
Deadlifts
3 x 3 @ 320
Cheated on diet today. 2 cookies from 7 11. No idea on the calorie content or macro split on those, but it ain't good  :
Last edited by Cort; 24-Mar-05 at 09:04 PM.
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25-Mar-05, 11:31 AM
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#72
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Registered User
Join Date: Oct 2003
Location: Portland, Or.
Age: 22
Posts: 3,961
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AGH!.
Gym closed all weekend for the holiday, I forgot. 3rd workout is scrapped I guess, I wonder what USA fitness 'll charge me if I walk in there without a membership and just want to lift one day lol.
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25-Mar-05, 06:31 PM
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#73
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Registered User
Join Date: May 2003
Age: 24
Posts: 358
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Usually you can just say you're checking out the gyms in the area and they'll let you "try out" the gym for free. That's what I have done in those situations before.  |
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25-Mar-05, 07:32 PM
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#74
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Registered User
Join Date: Oct 2003
Location: Portland, Or.
Age: 22
Posts: 3,961
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lol, I'm an old member at this place. I guess I could try hitting the YMCA, but last time I was in there they didn't have a squat rack.
Last edited by Cort; 25-Mar-05 at 07:34 PM.
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29-Mar-05, 10:33 PM
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#75
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Registered User
Join Date: Oct 2003
Location: Portland, Or.
Age: 22
Posts: 3,961
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Ah, been too long. Gym opened on Monday but I felt sick, I basically went to classes and then got a good 18 hours of sleep.
Teusday.
Deadlifts.
3 x 3 @ 340
Bench
2 x 3 @ 220
1 x 3 @ 225
Squat
3 x 3 @ 260
Squats felt awesome, going to up the weight on Saturday.
Pull-ups
2 x 8 bw + 40 lbs.
end workout.
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