Time to get strong

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    BostonFan's Avatar
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    Time to get strong


    I don't have a log going on this site so I figured I'd start one. I'm on a 3x3 strength program right now that I designed. Approximate 6 week program. Here is chest from Wednesday

    Got cut short because the gym was closing.

    BB Flat Bench

    5x135
    5x185
    3x210
    3x215
    3x220

    DB Flat Bench

    3x5x100s

    DB Incline Flies

    3x6x65s

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    Deadlifts from last night

    5x225
    5x295
    5x315
    1x335
    1x355
    1x370 (new PR)

    good mornings

    3x6x95
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    legs today

    Squats
    5x135
    5x205
    5x225
    3x265
    3x275
    3x285

    Leg Press

    5x360
    3x450
    3x460
    3x480

    Calf Raises

    2x6x140
    2x6x145

    Leg Extensions

    5x200
    5x210
    5x220
    •   
       

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    Back/Biceps last night

    BB BORs

    5x135
    5x185
    3x210
    3x215
    3x220

    BB Shrugs

    6x295
    3x6x315

    Cable Rows

    3x5x210

    VBar Pulldowns (Single Pulley)

    3x6x80

    EZ Bar Curls

    3x8x100

    DB Curls

    3x6x50s

    DB Hammer Curls

    3x6x60s
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    I'd be very cautious about doing max squats and max deadlifts on back-to-back days. The erectors are heavily involved in both and you could be setting yourself up for injury.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    Quote Originally Posted by Rodja View Post
    I'd be very cautious about doing max squats and max deadlifts on back-to-back days. The erectors are heavily involved in both and you could be setting yourself up for injury.
    I only maxed on deadlifts. Not squats. And truthfully I don't feel like that's my max on DL. I know I can do more.

    Chest from last night


    BB Flat Bench

    5x135
    5x185
    5x205
    3x215
    3x220
    3x225

    BB Decline

    2x8x205

    BB Incline

    3x5x185

    DB Flat Bench

    2x6x100s

    Incline DB Flys

    3x8x65s
  

  
 

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