3x3 After thoughts *PIC*

Posted By: Rodney Wood
Date: Thursday, 24 July 2003, at 9:44 p.m.

I have done several abbrevaited versions of this workout, this time I stuck to hit as it was written with a few modifications.

I hit all of my targeted numbers and was really stong on my last heavy singles on all three lifts. A lot of people complain that they have trouble with there bench, but my bench thrives on this routine, it is my squat that I think that struggles in some forms.

I made a few modifications and I will try and tell you why.

First I projected two set of numbers to figure the my % off of. One was a raw max and the other competition gear max. This gave my some flexibility if I was sore and tired I used the light number, if I felt good the big number.

Second I pulled all DLs at 3 reps in the first phase. I don't just did not want to pull 5s, so we did 12 to 8 sets of 3. I think I would do this with my squats as well next time, 3s are a lot less stressful on my lower back. 5s work well for the bench.

Third I used multi grips on my benchs and some revese grips. I also used some high bar placement on my squats, and doing it again I would throw some SLDL and platfrom lifts in on the DLs. This is what I have done to target weak muscle groups, but stick with the routine. You could do other things like sumo and conventional, box squats, or even different feet widths on the squat.

Fourth I added board presses during Squat session of the second phase. My lockout is what I have been struggling with the last few meets, so I threw these in to sharpen my bench.

Fifth

To get the most out of this workout here is how I would set it up again, because I believe it would take 2 cycles back to back to get the most out of the this workout.

I would do the first 8 weeks as written in the routine, but be consverative on the workout numbers and use this to condition yourself to the routine. Second phase moderate to loose fitting gear.

Take one week off to let the body heal and recover.

Second time through first phase bump your numbers up slightly

Second phase set you numbers you need to be prepared for a meet and change it up a little with a few lifts that help you peak for a meet. For me it would be Board Presses, SLDS, and High Bar Squats, but don't get carried away here. Add them in place of one 3 sets of 3 session once a week. Go heavy, go light, go high rep whatever you need.

Competition tight gear during this phase.

Take a weekoff and Compete on Saturday.

Break some PRs.