The road to Oct. 6 -- 3x3 Style

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    Abbrevi8tor's Avatar
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    The road to Oct. 6 -- 3x3 Style


    I have my first Powerlifting competition coming up Oct. 6.
    I'm using Korte's 3x3 system, but have made some modifications to it (mostly in the high volume phase).

    I have a journal on bb.com but will probably just post my stuff here. Since I don't post much here (just lurk and read) I thought this would be a good place to start and up my post count and maybe even help out.

    Will be starting program on Monday the 12. All feedback is welcome (well, maybe not all )

    My best gym lifts are:
    Squat: 435
    Bench: 350
    Dead: 550

    weight is at 215

    I have attached an excel spreadsheet that I put together for the 3x3 hybrid I will run.
    Attached Files Attached Files

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    3x3 is such a hard program to follow. I start to feel CNS fatigue within 6-8 weeks.
    M.Ed. Ex Phys
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    Week 1 -- Day 1


    Code:
    Squat:  275  8 sets, 4 reps <-- varying width foot placement
    
    Bench:  220  9 sets, 5 reps <-- varying grips
    
    Deads:  305+#5 bands  8 sets, 1 rep
    
    
    Abs
    Pullups
    The bands I'm using are the woody bands from iron woody. I have the large #5 and the super-mini #2.

    Overall, had a great first workout. The spreadsheet I posted early I had to redo, found some mistakes.
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