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Genon's NEW strength/mass journal!!!

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Genon
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2004/01/05 06:41:44 (permalink)

Genon's NEW strength/mass journal!!!

Ok. The reason I wanted a new journal is just cuz I wanted a nice fresh start with my new routine which is now a 3x3 routine. After doing 2 cycles of 5x5 (12 weeks and 7 weeks) I've plateaud. This 3x3 routine is priority strength and is seconded by mass. Here we go!

Day 1-Pull
2x3 Deadlifts (warm up)
3x3 Deadlifts
3x3 Close grip chins
3x3 Bent over rows
3x3 Barbell curls

Day 2-Push
2x3 Bench press (warm up)
3x3 Bench press
3x3 Standing Military press
3x3 Standing DB press
3x3 Dips

Day 3-Legs
2x3 Back squats (warm up)
3x3 Front squats
3x3 SLDL
3x3 Leg press


Any comments/suggestions are gladly appreciated. I start tomorrow.
#1

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    tbowman
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    RE: Genon's NEW strength/mass journal!!! 2004/01/05 19:59:14 (permalink)
    Looks like a no nonsense low volume program. Should work OK for U..
    I personally would not go heavy for more than 6 weeks straight. Maybe break it up with some "light' days for conditioning muscles and recovery.
    #2
    Genon
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    RE: Genon's NEW strength/mass journal!!! 2004/01/06 00:15:43 (permalink)
    Think an 8 week cycle of this would be to much? I was thinking 8 weeks, then I'd revert to my original 5x5 routine and begin cutting for June. I dunno if I'm going to make my goals that I set for myself last September... I hope I atleast come close though.

    Anyways... I did my Pull day today, and it went fairly well. One thing I don't seem to like about 3x3 is that it really doesn't seem like enough while your doing it. By the end however, my biceps were pretty torn hahah (in a good way). I'll keep to it for 8 weeks then I'll see how it goes. I decided since I took 2 weeks off before starting this routine that it would be stupid to try and go to heavy right away... So I didn't. Here's what I did:

    2x3 Deadlifts (warm up)
    3x3 Deadlifts 245lbs 3,3,3
    3x3 Wide grip chins 15lbs 3,3,3
    3x3 Bent over rows 145lbs 3,3,3 (last set was with 155lbs)
    3x3 Barbell curls 85lbs 3,3,3 (first set was with 95lbs)

    I'll move deadlifts up by 5, wide grips up by 5, bent over rows to 160lbs and barbell curls to 90lbs. Overall it seemed like a good day... Hope push day will be equally rewarding.
    #3
    Genon
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    RE: Genon's NEW strength/mass journal!!! 2004/01/08 06:47:05 (permalink)
    Push day... It was a good day overall. I wanted to use weights that wern't overly heavy for me so I could focus on a full ROM.

    Bench press 205lbs 3,3,3
    Military press 105lbs 3,3,3
    Dips 45lbs 3,3,3,3 (first set was with 35lbs)

    I decided I wasn't sure if I should do MORE shoulder work after doing military press... Think I should add something else in? Like maybe close grip bench? Please comment. Anyways I'm gonna move the weight up on everything next day except bench... The only problem with bench is I needed a little help at the sticking point. I think I may keep this weight for 1 more week. Other then that... Good day.
    #4
    Genon
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    RE: Genon's NEW strength/mass journal!!! 2004/01/11 08:09:08 (permalink)
    Missed my leg day ...

    Crappy reason to. I was supposed to go snowboarding tomorrow, so I didn't wanna have my legs sore for that but then my trip was cancelled. Lame... Monday I'm just gonna do pull again, that should be good. I'm keeping up with my diet well with the exception of weekends. It's really hard for me to eat every 2 hours and eat healthy during the weekends when I'm always out. I still try to though... But sadly enough my usual diet consists of pop and pizza on most friday nights =[

    Oh well... I'm not to worried about it because I take 90% of the week seriously heh
    #5
    Genon
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    RE: Genon's NEW strength/mass journal!!! 2004/01/14 00:53:54 (permalink)
    Ok yesterday was pull day... It was a pretty good day. Succesfully moved up on all my exercises except curls... Because I forgot my previous weight. O wellz next week.

    Deadlifts 255lbs 3,3,3
    Bent over rows 155lbs 3,3,3 (1st set was 165)
    Wide grip chins 17.5lbs 3,3,3
    Curls 85lbs 3,3,3
    #6
    Genon
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    RE: Genon's NEW strength/mass journal!!! 2004/01/14 00:56:23 (permalink)
    Push day... Went pretty good but was hard as ****.

    Bench 205lbs 3,3,3
    Standing Military press 100lbs 3,3,3
    Dips 50lbs 3,3,3

    Overall good day. Bench is a bitch... Really hard for me to move up but next week I will. Military press is just the same... I know I can do a lot more weight then that but I'm really concentrating on full ROM therefore its really hard. Dips were hard... But not hard enough. Add 5lbs eache exercise next day.
    #7
    Genon
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    RE: Genon's NEW strength/mass journal!!! 2004/01/16 05:53:14 (permalink)
    Ok leg day. I like front squats but they're sorta weird. I started light, but the problem is pushing the actual weight up is easy it's just that it hurts my shoulders. I guess if I slowly progress every week it will get better and better. I decided with front squats, since I've never done them before, that I'd use 5x5. So here we go:

    Front Squats 105lbs 5,5,5,5,5
    Ab work

    I can't work legs to hard, soccer tomorrow ya know. But ya, I'll move up 10lbs next day.
    #8
    Genon
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    RE: Genon's NEW strength/mass journal!!! 2004/01/20 23:33:33 (permalink)
    I did front squats again today.

    The reason is because I wnat my leg day to be at the start of the week, not the end. AT the end it conflicts with activities such as soccer, I can't run with bad DOMS. So ya... Good day though. I think I'll work abs on thursday.

    Front squats 115lbs 5,5,5,5,5

    Easy... I could do much more weight on these it's just that it hurts my damn shoulders. I don't wanna use pads though... So I'll just go up 10lbs a day till it slows down to get used to this new exercise.
    #9
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