Starting the 3x3! Tomorrow

[space.ghost]

Thanks DOC for the 3x3 sticky I guess you all call it.
Stats as I stand today.

well Physical conditioning is good for my circumstances. Had a car wreck 2 years ago and turned the nerves in my lower back into a painful reminder why some people shouldn't be driving. But through hard work and training I'm ready to start again. Show obviously my pull and squats are slowly building up. I don't believe my back will ever be 100% again but, hope me the best anyway. here we go!

My intention- (Natural) trying to get as strong as possible and be under 220lbs seeming how the military stills requires 2 mile runs and I like to stay around 14mins. Then cut back down to about 190lbs.
stats
hgt-5'10'' and some change
206lbs been bulking for about 2 months 5lbs added but definitely some fat.
diet-
divided out to 6-7 working on 8 meals a day high protein about 400-500g/day mostly tuna, chic breast, some cottage cheese, skim milk etc... staying away from red meat. (attempting to gain as less fat as possible.)
carbs-
all complex besides fruits and veges before and after workout and I eat some dry FIBER ONE cereal and prunes to keep me regular.. been hard with all the meat and shakes.
supplements-glutamine, fatty-acids pills, GNC vit, all day aleve for my pains and aches.
I pretty much been eating tons of food.

Workout has been mainly a bb one mon-fri for the last year slowly working legs back into the equation.

well My 3x3 numbers for starts will be:
Squat-370
press- 310
pull- 365

Well I will keep you all posted and feel free to add any comments or suggestions to help out with performance.

SG

[space.ghost]

I know nobody is awake...but man I can't sleep again! I think those carbs after my workout to keep me regular are keeping me awake. d*amn it! Gonna try something new tomorrow

[Doc.Sust]

S.G. good luck any qustions feel free to ask

P.S. zorack and brak say hello!

[space.ghost]

well, thanks DOC... Just got back from the Gym! 5 minutes of warmup cardio, strecthing then hit the weights. I'm taking my time and praticing as close to perfect reps as possible. It's gonna be a fun 8 weeks. One question? Is that diet not enough? might equal 3000 cal a/day. But my goal is to be strong as possible at 16lbs lighter in the end...so what do you think?

[space.ghost]

Yeah, Coast to Coast was one of my favorite late nighters.

[Doc.Sust]

Yeah, Coast to Coast was one of my favorite late nighters.

mine too.

[Doc.Sust]

the diet is fine, i have done this workout while droping weigh for a contestand taking in about 200grm of protein a day and just about zero carbs and i was still getting stronger, also i wasnt using AAS either.

ur diet looks very go!

[space.ghost]

I appreciate it... Yeah, I'm not planning on doing AAS. I'll never get 1003 lbs anyway...well maybe 1002 1/2 lbs...LOL

[space.ghost]

Well, the protein thing has been making it hard in the BR...I cut back to about 200-300g of protein/day...to many d*mn shakes...shake with breakfast, shake with this, shake with that! ALL they way through last meal...I was using double the recommended amount...I really think I got caught up in the AAS diets I read posted by heavier and more advanced BBrs...well things are alot easier now!

[BNK]

Do You want fries with that shake ?

[Doc.Sust]

Do You want fries with that shake ?

hahaha!

[Grappler13]

I used it post cycle because I was burned out from my on cycle workouts. I was able to increase my strength during pct using Doc's 3x3 plan and leaned out from about 205 down to 180. It's pretty amazing how heavy those weights can feel, especially three times a week. The first days seem easy but then it becomes a mind game for the first four weeks. Those "light" weights can get really heavy all of a sudden. Then you get to start pushing heavy weight again and the fun level returns. I haven't done anything but 3x3 training and jiu jitsu for the last five or six months and I am pleased with my lifts (okay, I do some negative chins with weight on occasion). Good luck. Doc knows his stuff!

[space.ghost]

Well, did the first day...fun to me.

Next morning did 40 minutes of cardio... Then some wonderful fishing in the California Mountains...except for all the d*mn rain!

day 2 in the Gym...same weights... but new day.

I'm at a gym in Vallejo, ca right now...I think I'm the only person who doing PL workouts in the entire place. Well, leaving for Seattle, WA on Monday for 2 weeks. Gotta find another gym again.

"Grappler" did you wrestle or Mixed Martials? I mean always do Jujit or did you start somewhere else?

"Tina, you fat lard! Come get some ham!"
(N.D. 2005)

[Grappler13]

I started wrestling folk style/free style when I was 11 and continued that through highschool. I got into jits about a year ago..very addictive. I wish it had been around when I was younger, It would have dramatically helped me in the more traditional wrestling competitions.

[space.ghost]

Yeah, I wrestled for a Military Junior college 2 years...I'm a fish though..the hardest sport ever by far, I was cutting from 200 to 181lbs to wrestle and still had a rough time. I started as a college freshman and that was way to late. Maybe i'll check out JUJIT when i get stationary for a while

[Doc.Sust]

I used it post cycle because I was burned out from my on cycle workouts. I was able to increase my strength during pct using Doc's 3x3 plan and leaned out from about 205 down to 180. It's pretty amazing how heavy those weights can feel, especially three times a week. The first days seem easy but then it becomes a mind game for the first four weeks. Those "light" weights can get really heavy all of a sudden. Then you get to start pushing heavy weight again and the fun level returns. I haven't done anything but 3x3 training and jiu jitsu for the last five or six months and I am pleased with my lifts (okay, I do some negative chins with weight on occasion). Good luck. Doc knows his stuff!

the way the 3x3 is writen,it can be used year round, i dont do this, i fell i need to change it up and work on my weak points at certain points of the year. as long as you arent burned out, keep it up, but if it starts to become to much, back off it for a few wks and try some alternate routines

[space.ghost]

Yeah, I used a similiar training in highschool... I think I'll make it through the 8 weeks and determine a new PR then go into another routine.

3rd day was today...I've been eating pretty good and so I still have plenty of energy. Looking forward to next week when I add some more weight.

[Doc.Sust]

Yeah, I used a similiar training in highschool... I think I'll make it through the 8 weeks and determine a new PR then go into another routine.

3rd day was today...I've been eating pretty good and so I still have plenty of energy. Looking forward to next week when I add some more weight.

wk 4 is the one that stinks, but than wk 5 kicks in and it gets easier, i like working with triples and singles with lower volume and higher weights

[space.ghost]

well, day 4 was yesterday.
week 2-good 2 go still!

diet is working good...I seem to be losing some fat, maybe...who knows but i'm gonna weigh tomorrow. Probably the same weight just so much more muscular! ha

[Doc.Sust]

keep me posted,good to hear!

[space.ghost]

finished week 2...kneas were alittle sore last week but thats natural for me with doing squats alot and trying to 40 minutes of cardio on off days.
SO....I took 3 really needed days out of the gym to recover and to get back on a M-W-F schedule. T-T-S sucks so I'm feeling good and ready to start up here in about 5 hours. I'm workiing in Damn Washington State after being in South Cali for 2 weeks and it has some crazy weather so I obviously have a cold but probably will work it out tomorrow.

[space.ghost]

Oh by the way! 203 last time on the scale...diet is working wonders on appearance. Cut back on cardio and focused on diet...it's paying off big time
weights are getting lighter and so am I.

Diet update- AM wake up- protein shake, pruns
2nd meal- ground beef, brown rice and fajita type bowl
meal and iced tea
3rd meal- grilled chicken salad, water
4th meal- eggs water
5th meal- shake, eggs
thats mostly how it works but changes little...206lbs to 203 in 2 weeks straight fat loss...pretty good to me...I think 190 might be to small for my body size so we will check and see at 195

[Doc.Sust]

sounds good.

[space.ghost]

Well my knees got bruised over the last 3 weeks so I'm switching workouts for a while. Hope to maybe cut back on squats for a while and start back in a week or 2. Gonna do some alternate leg workouts and stuff mixed with deadlifts. Well I weighed 202lbs yesterday...looking good

[stunner5000pt]

im currently in week 3 of 3x3 ... no fun yet ...

i hate squatting/deadlifting/benching light

but its gotta be done

[space.ghost]

well, I'm getting back into this week full force! needed some time for kneas to heal... diet is weak right now but still down to 198lbs....thats pretty good for a month...well good luck stunner...

[stunner5000pt]

well, I'm getting back into this week full force! needed some time for kneas to heal... diet is weak right now but still down to 198lbs....thats pretty good for a month...well good luck stunner...

im now in week 5 and today was my first day with heavy squats

i did
5 x45
3 x 95
3 x135
3 x 155
2 x 185
1 x 205
1 x 205

as you can see i am QUITE weak

[Doc.Sust]

im now in week 5 and today was my first day with heavy squats

i did
5 x45
3 x 95
3 x135
3 x 155
2 x 185
1 x 205
1 x 205

as you can see i am QUITE weak

we all start somewhere. i amsure you are even stronger than you think,the next time you max, you will see what i am talking about

[space.ghost]

Well, i actually felt damn good in the Gym...Sorry to say but I'm just breaking away from the 3X3. My kneas can't handle all that work. I'm starting a new post in workout sections tomorrow...well thanks for the watchful eyes. Oh, yeah....the diet is really going good and strength is good. 196Lbs and getting pretty lean for me.

[Doc.Sust]

Well, i actually felt damn good in the Gym...Sorry to say but I'm just breaking away from the 3X3. My kneas can't handle all that work. I'm starting a new post in workout sections tomorrow...well thanks for the watchful eyes. Oh, yeah....the diet is really going good and strength is good. 196Lbs and getting pretty lean for me.

finish the program, how many wks do you have left?? you might as well, you went through the worst part of the program, last 4 wks are a lot of fun

[space.ghost]

OK...I actually did three workouts last week...still the kneas couldn't handle the squats at that many reps. I got some new knea wraps and tried them yesterday at the Golds in Dothan, Al. They definitely add support. I'll pick back up on week 5 starting Monday. Oh by the way...I drove from Seattle, WA to Dothan, AL in 4 days at 55-65mph. my sleep schedule is pacific and I'm working in central standard...plus my job is standing and talking with people for twelve hours a day marketing...that doesn't help the knea problem....but my good friend, I'm taking your advice and starting back on Monday. Thanks again for the advice, encouragment and fellowship...sg

[Doc.Sust]

no prob. the knee wraps will do he trick. alos look inot glucosamine, chondritin and msm, they will help

[space.ghost]

good deal....thanks

[Doc.Sust]

you got it my man!

[space.ghost]

been off the board a while but...had some serious knea issues. Just getting back into it. Thanks by the way Doc for all the time back then. sg

[HansVonSchnittchen]

you doing this again?

I did this program last spring for about 8 weeks and it worked quite well. Probably the strongest I had ever been.

My main problem too was new soreness. An old football injury that had been relatively in check started to progress again. Knee wraps definately helped. But I think the squats really did a number on my knee. Another thing was, my chins were constantly getting bruised and bloodied up from the deadlifts.

I'm dong a modified version of this formula again that I started this week. I'm only doing 4 weeks trying to get my strength up before my 1st cycle. I'm currently doing the 3x3 program mwf, and ju-jitsu m/w for my only cardio. Next week I was gonna start throwing yoga into the mix 1x/week.

Here's my program:

Block Training Program (1 month pre-cycle)
Bench x300
Squat x350
Dead x400

Week 1
64% of 1rm
Bench 8x6
Dead 5x5
Squat 5x5

Week 2
80% of 1rm
Alternate Max days for each 3 lifts, on max days do 80% of 1RM @ 2x1, while doing other 2 exercises @ 70% of 1RM. Deads and Squats are 3x3, Bench is 6x4 on non-max days.

Week 3
85% of 1rm
Alternate Max days for each 3 lifts, on max days do 95% of 1RM @ 2x1, while doing other 2 exercises @ 70% of 1RM. Deads and Squats are 3x3, Bench is 6x4 on non-max days.

Week 4
95% of 1rm
Alternate Max days for each 3 lifts, on max days do 95% of 1RM @ 2x1, while doing other 2 exercises @ 70% of 1RM. Deads and Squats are 3x3, Bench is 6x4 on non-max days.

1/16 1/18 1/20

Deads @64% 255 5x5 Squat 225 Deads 255
Bench @64% 190 8x6 Bench 190 Bench 190
Squat @64% 225 5x5 Deads 255 Squat 225

[Doc.Sust]

[QUOTE=HansVonSchnittchen]you doing this again?

I did this program last spring for about 8 weeks and it worked quite well. Probably the strongest I had ever been.

My main problem too was new soreness. An old football injury that had been relatively in check started to progress again. Knee wraps definately helped. But I think the squats really did a number on my knee. Another thing was, my chins were constantly getting bruised and bloodied up from the deadlifts.

I'm dong a modified version of this formula again that I started this week. I'm only doing 4 weeks trying to get my strength up before my 1st cycle. I'm currently doing the 3x3 program mwf, and ju-jitsu m/w for my only cardio. Next week I was gonna start throwing yoga into the mix 1x/week.

Here's my program:

Block Training Program (1 month pre-cycle)
Bench x300
Squat x350
Dead x400

Week 1
64% of 1rm
Bench 8x6
Dead 5x5
Squat 5x5

Week 2
80% of 1rm
Alternate Max days for each 3 lifts, on max days do 80% of 1RM @ 2x1, while doing other 2 exercises @ 70% of 1RM. Deads and Squats are 3x3, Bench is 6x4 on non-max days.

Week 3
85% of 1rm
Alternate Max days for each 3 lifts, on max days do 95% of 1RM @ 2x1, while doing other 2 exercises @ 70% of 1RM. Deads and Squats are 3x3, Bench is 6x4 on non-max days.

Week 4
95% of 1rm
Alternate Max days for each 3 lifts, on max days do 95% of 1RM @ 2x1, while doing other 2 exercises @ 70% of 1RM. Deads and Squats are 3x3, Bench is 6x4 on non-max days.



on wk4 drop the percnt to 90%, for the squat and deadlift, on the press, you can use 90 and 95% for 2 singles. take the next ENTIRE wk off, than max out the folowing wk. you will see excellent results if you take the wk off

[HansVonSchnittchen]

will do, thanks Doc.