Maximum Pump Volume One

[KEFE]

Todays workout wasn't really everything it should have been because I was sore from the 135x17 yesterday and didn't want to injure myself so I cut it short.

Bench press
135x6
175x6
175x6

Floor bench-first time
135x10
155x6

 

[RasPlasch]

How was the floor benching?

 

[KEFE]

Felt weird because it was my first time.

 

[goob]

Floor benching is very strange. Especially if you don't have a spotter, it's really hard to get the weight in position.

Outstanding job so far Kefe, you really are committed to this lifestyle. Good luck with it all.

 

[KEFE]

Changed my mind and now I'm on a German 3x3 strength program. It uses percentages for each week and has two phases. Phase one lasts for 4 weeks and starts off with 58% of my one rep max.Bench dead and squat 3 times a week with 6-8 sets of 5 on squat and deadlifts and 6-9 sets of 6 on bench.Each week the percentage of max increases by 2%.Phase two is a little different.
I will be doing three sets of three reps for the squat and deadlift and five sets of four reps for the bench press. The training weight is 60 percent of my projected maximum and it will be constant for the next four weeks.
I will use 80-95 percent of my calculated maximum for one to two sets of one rep for each exercise. I will Train maximum strength on only one exercise per day.

This was todays workout

Squats
165x6
165x6
165x6
165x5
165x5
165x5

Bench
135x6
140x6
140x6
140x6
140x6
140x6
140x6
140x6
140x6

Deadlift
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5

Taking it light on the deadlifts to get back into form.I don't want to sacrifice form for weight right now.I'm letting it build slow. It was very easy but like I said I'm taking it slow and before I know it I will be pushing out 3 plates for reps.

 

[KEFE]

Oh and I would like to add that everything in todays workout was pretty easy as far as poundages and endurance go.I was nowhere near failure.

 

[danny81]

why did all your lifts go down so much? u injured?

 

[KEFE]

No It's because i am doing a strength program that is only using 58% of my one rpe max for the first week.I won't even be challenged with it until it goes to 85-90 for reps.

The 3x3 Program

theres the program

 

[KEFE]

Within the last three hours I have downed a 480 calorie philly cheese steak and 1000 cal worth of home made hamburgers(2 burgers)

 

[danny81]

damn bro that seems liek a mad hard workout. iight. u gettin mad strong cuz.

 

[KEFE]

Thanks your getting strong too. Keep it up.

 

[danny81]

yah tahnks bro. i got in a fiht today. and yah yo im hitting much harder cuz of it. i actually picked da dude up

 

[KEFE]

any details on the fight?where was it?

 

[danny81]

juss some kid talking shit at a party. lol. i was muc stronger then usualy. icant wait till my next boxing/mma fights i wanna see how much stronger il be then.

 

[KEFE]

Today it was hot as fuck......I sweated out a lot of water.It was 80 Degrees in the room I was working out in.

Squat-Wide stance ATG
165x5
165x5
165x5
165x5
165x5
165x5
165x5
165x5

Bench
140x6
140x6
140x6
140x6
140x6
140x6
140x6

Deadlift
135x5
135x5
135x5
135x5
135x5
135x5

I can't wait to go heavy on deadlifts.

 

[Mista]

March 13th 2008

''No Australian capital city has ever been hotter for longer than Adelaide.

As extreme temperatures spread into other states today, the South Australian capital notched up its 11th consecutive day of 35 degrees Celsius or above to claim an unwelcome record. ''

35 degrees Celsius = 95 Fahrenheit

 

[Mista]

I think the hottest day was 42 = 108.

 

[KEFE]

I may just skip the other three weeks of this phase and train this friday at the 64% of 1 rep max and then start the phase II on monday since it is spring break for me.

 

[danny81]

can u realy squat more then u deadlift?

 

[KEFE]

This was yesterays workout

Squat
135x5
185x5
205x5
230x3
(could have done more reps probably)
Bench
135x5
155x5
180x5
Deadlift
135x5
205x2( could have gotten more reps but I wanted to try 255lbs)-I tried 255 and coudnt get it. They suck because I have been doing them for only like 2 weeks now.

 

[Rubes]

keep up the good work kid i want to see you do well

 

[KEFE]

Whats up guys I took some new pics today.This is 20 days after the other side picture a couple of posts up.Any progress?

 

[KEFE]

Thats 20 days ago.

 

[RasPlasch]

You are huge man. Awesome job. I am glad I'm not the only young kid on the website.

 

[danny81]

all 3 of us iz young mang., how old iz u?

 

[min0 lee]

all 3 of us iz young mang., how old iz u?

You scared him away.

 

[RasPlasch]

I just turned 16.

 

[FishOrCutBait]

I think the hottest day was 42 = 108.

I remember it being 117 at boy scout camp once, and like 125 at a vacation to a lake.

Ohhh, West Coast.

Also, good job Kefe! Looking big man.

 

[KEFE]

I only have 39 days of maximum pump left if I only take one serving a day. - MUST GET MORE cough cough

 

[KEFE]

Little update: I'm 146.5 lbs now