the other half

agian

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Big G

Because that's what you enjoy, or...?

When I do 3 of something it's usually because I couldn't do 4 (often-times anyway). If I did 8x3, for example, I'd have to be stepping the weight as I went.

You going for mass/strength/endurance? Are you happy w/results?

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

Chad's book?

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

DOMS

To add an ungodly amount on my bench. It targets the muscles (including the supporting muscles) and sticking points of the Bench.

This routine can also be used on squats and deads.

DOMS

Thanks, goob!

DOMS

I do the 3-6 rep range because I like it and it has worked for me pretty good so far. I do make a point to go outside of that with various routines. HIT being one such routine.

My goal is strength and mass, with strength being foremost.

Happy with the results of low rep or this routine? Which ever it is, I'm happy with both. This routine has brought me to the level where I can do Dips and Pull-ups unassisted.

DOMS

Chad Waterbury's book, Muscle Revolution. You can read about it over at T-Nation.

DOMS

KelJu

I also get the most out of 3-6 range. Its great for strength and mass, but when the calories are cut, the strength goes to poopoo.

fufu

lawl

same here. 3-6 is also great because you can avoid getting any kind of conditioning with those reps. Breathing sucks!

fufu's 1337 Journal

Your diet will set you free.

JailHouse

nice work out. I also like the 3-6 rep range. All those sets with ur 3 rep max sounds like a nice mass builder.

Jailhouse Journal
Jailhouse Fitday Journal

SamEaston

Absolutely hunny

Nice going with these super-tough workouts. You're going to be a proper he-man soon enough!

I threw a couple of the spectacular 10 x 3 's from your previous program into my training for Bench and Squats today. Worked pretty well, i enjoyed it. I did acknowledge your expertise in my journal although im sure everyone here knows that if they see a crazy workout it's been through the minds of at least one of you or Goob!

www.extremebodybuilding.net

DOMS

What does it mean by "calories are cut"?



I've never been.

DOMS

Breathing sucks?

DOMS

Thanks, JailHouse. This routine is geared for strength, but I'm betting I pick up some mass, too.

DOMS

Thanks, Sam!

So, how do you like those 10x3s?

DOMS

TSP - Bench - Day 12

I made sure to do my routine in the proper superset/triset way. I also, a per the routine, cut 5 seconds off my RI. Which is down to 75 seconds. That's a long time in my book, but by week 7, will be down to 50 seconds. That's still a long time, but that's what this routine calls for.

I also made a bit of progress back to my old Dead PR.


BB Bench Partial Bottom/DB Face-down Side Raises
3 @ 155/3 @ 25
3 @ 155/3 @ 25
3 @ 155/3 @ 25
3 @ 155/3 @ 25
3 @ 155/3 @ 25

Half Dip/DB Decline Pull-over/DB External Rotation
3 @ BW/3 @ 30/3 @ 20
3 @ BW/3 @ 30/3 @ 20
3 @ BW/3 @ 30/3 @ 20
3 @ BW/3 @ 30/3 @ 20
3 @ BW/3 @ 30/3 @ 20

Deadlifts
135 @ 3
185 @ 2
225 @ 1
255 @ 1
265 @ 1


20/01/2008

DOMS

Dreaming...

First off, I should point out that I've never been to London. Not once.

For the last few weeks, I've been having a lot of dreams about being in London. Which, in itself, is kind of weird. I don't usually have dreams. I usually, upwards of 95% of the time, have nightmares.

Now, before you say something like "Having nightmares that often is a sign of...", stop. I like my nightmares. I've liked them since I was young. So for over two decades, I've trained myself to have nightmares instead of dreams.

Anyway, I keep having dreams about being in London and now I feel driven to go. Which is pretty shitty considering the USD/EURO exchange rate. The dreams are pretty simple affairs. I'm near some old double-story cottage-type building and I'm trying to help someone do something. Most of the details are lost to me.

I don't usually put too much credit, or even interest, in dreams, but I've never felt driven by dreams before. So I've to plan a way to London.

I really hate dreams.

Brutus_G

DAM straight! Especially on squats and deads.

"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

Witchblade

Word.

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katt

Interesting supersetting there Doms...

Yeah, the exchange rate for the dollar to Euro really sucks.. we wanted to go to Spain, but by the time we figured the exchange rate it was going to be way to expensive right now. I hope it evens out soon.

Triple Threat

Probably because you've been staring at Sam's avi.

KelJu

I mean 3-6 range is a fantastic way to train, but only when the calories are high. Jodi said that when we cut calories to trim up, you don't lose much muscle size, but your strength takes a huge hit. I realized she was dead on accurate on my last cut. Cutting calories killed my strength in many lifts, some up to 20%.

So in short, when eating maintenance calories= range or lower, it might be better to lift 5-8 or 8-12 range. Even better I guess would be to variate periodization.

It seems doing 3-6 range every week was fantastic for strength as long as I was way over maintenance calories.