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3x3 Westside style

rpacheco Posts: 3,770 Joined: 2001/12/13	2002/06/20, 06:16 PM I plan to begin this training method beginning next week to increase my overall strength. In terms of the philosophy involved, has anyone actually improved their 1-rep max by the poundage indicated? ---------------------------- **_Robert_** Pain is temporary; glory is forever!
fireloard Posts: 665 Joined: 2001/03/27	2002/06/20, 09:42 PM Is this like that box training thing someone asked about a while back (something about a 10x10 routine or something like that)... lemme kno I'm too lazy to go poke around westside-barbell.com to see if its the same =).. and are all the sets done with the same weight?
jbennett Posts: 1,558 Joined: 2001/02/28	2002/06/20, 11:19 PM Try this website: http://deepsquatter.com/strength/archives/newdeep/louie2.htm This is the best sample workout routine I've ever found and it gives ways to vary your excercises. VERY intense. You should like it. In about 8 weeks, my max bench went from 305lbs to over 325lbs. I don't know what my actual max is now, but I did 1 rep of 325lbs on my 5TH set just a couple weeks ago. If you've hit a plateau or just want to gain a ridiculous amount of strength, this is the routine you need. -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body."
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/06/21, 10:41 AM Jbennett...so the 3x3 program suggests a projected 1-rep max of 10 lbs. over your bench, 15 over deadlift and 25 over squat. Can these be increased even more or will the strength increase gain exceed these after 8 weeks? -------------- **_Robert_** Pain is temporary; glory is forever!
jbennett Posts: 1,558 Joined: 2001/02/28	2002/06/21, 08:51 PM Honestly, Robert, you could gain 25lb on your bench, 35lb on your deadlift, and 50lb on your squat. It just depends on you and your body, really. Keep in mind that there's no guarantee it will even work at all. However, I personally believe that the 3x3 method is a worthwhile change of pace for the type of goals you have in mind. But, I would take a serious look at the workout on the website I suggested above. You need to decide from there. I have had awesome strength gains on that routine, so I know it works. But, everybody is different; what works for me may not work for everyone else. -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body."
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/06/22, 08:57 PM Thanks, J! I've already plotted my workout scheme for the next 8 weeks and have based my projected 1 rep. max on 25lbs. for bench, 15lbs. for deadlifts and 25lbs. for squat. I'll update you all on my progress once I start hitting 95% of my projected max... -------------- **_Robert_** Pain is temporary; glory is forever!
jbennett Posts: 1,558 Joined: 2001/02/28	2002/06/23, 10:32 PM Awesome!! Good luck. If you need any help, just let me know. If you need medical assistance, call 911 (you might be tempted to on some days!). ;) -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body."
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/06/25, 10:26 AM J, did that workout last night and it was pretty intense! Never sweated so much in one workout! One other question: Because the rest in between sets is so short, I finished my entire workout in about 30 minutes. Is this normal? I did the full 8 sets of squats, bench presses and deadlifts. Didn't feel sore immediately afterwards but I do feel sore today. I'm sure the high volume and frequency this week will have me looking forward to the 2 days off this weekend... -------------- **_Robert_** Pain is temporary; glory is forever!
jbennett Posts: 1,558 Joined: 2001/02/28	2002/06/25, 05:12 PM Yes, its normal. I usually get finished after about 40 minutes on my speed bench and box squat days. I love doing these power routines because they give me such an awesome sense of acomplishment when I'm done. Keep me updated. I like to hear about progress. -------------- --JBennett "I've up-ed my intensity.... now up yours!" "Pain is only weakness leaving the body."
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/06/28, 12:20 PM Well, it's the end of week 1 for me. I do get sore (about 2 days later as usual) and fairly exhausted after the workouts. I assume that as the weights go up, so will the intensity...I'm really looking forward to the end of Phase I and moving on to Phase II!! -------------- **_Robert_** Pain is temporary; glory is forever!
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/06/28, 05:13 PM One other thing to mention, the specific program I am on is the one listed in the deepsquatter website under Stephan Korte, and not Louie Simmons. The only lifts in the entire 8-week program are the competition lifts: deadlift, bench press and squat. There are no other assistance exercises! This is what makes this program unique and different from Louie Simmons' style. Here's the link for those that are interested: http://www.deepsquatter.com/strength/archives/korte.htm -------------- **_Robert_** Pain is temporary; glory is forever!
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/07/24, 11:14 PM For those who are suffering from a plateau, I definitely recommend this routine! -------------- **_Robert_** Pain is temporary; glory is forever!