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Screwball
New member
What up? I haven't trained in 10 days. I've been all over the state of Oklahoma performing routine hardware maintenance in 60+ clinics. I'm glad that "shiat" is over with.
My last 8-week Westside cycle is over. I'm starting a Korte's 3x3 Hybrid Cycle for 3 weeks then it's back to Westside. Check it out! Three weeks of volume, volume, volume! Time to dish out the damage.
Korte's 3x3 Hybrid Training - 3 Week Mini-Cycle
1st Exercise 2nd Exercise 3rd Exercise
Week #1
Day #1 Competition Squat (Max) - Close-Grip 2-Board (3x8@36%) Stiff-Legged Deadlift (3x3@60%)
Day #2 Competition Bench (Max) - Good-Morning (3x8@36%) - Low Box Squat (3x3@60%)
Day #3 Competition Deadlift (Max) - Hack Squat (3x8@36%) - Incline Barbell Press (3x3@60%)
Week #2
Day #1 Low Box Squat (Max) - Competition Bench (3x8@36%) - Good-Morning (3x3@60%)
Day #2 Incline Barbell Press (Max) - Competition Deadlift
(3x8@36%) - Hack Squat (3x3@60%)
Day #3 Stiff-Legged Deadlift (Max) - Competition Squat
(3x8@36%) - Close-Grip 2-Board (3x3@60%)
Week #3
Day #1 Hack Squat (Max) - Incline Barbell Press (3x8@36%) - Competition Deadlift (3x3@60%)
Day #2 Close-Grip 2-Board (Max) - Stiff-Legged Deadlift
(3x8@36%) - Competition Squat (3x3@60%)
Day #3 Good-Morning (Max) - Low Box Squat (3x8@36%) - Competition Bench (3x3@60%)
Workout on Monday, Wednesday & Friday. Three exercies each for squats, bench presses & deadlifts rotated. I used the 60% rule so 36% is 60% of 60%. The 60% & 36% workouts are at a percentage of 1-rep max for comp. squat, bench and deadlift (includes all exercises). Working on form and technique. No assistance work. I wanted to do front squats in place of the hack squats but my 60% workout would be 400 + lb. front squats and that's not happening.
Any feedback???
My last 8-week Westside cycle is over. I'm starting a Korte's 3x3 Hybrid Cycle for 3 weeks then it's back to Westside. Check it out! Three weeks of volume, volume, volume! Time to dish out the damage.
Korte's 3x3 Hybrid Training - 3 Week Mini-Cycle
1st Exercise 2nd Exercise 3rd Exercise
Week #1
Day #1 Competition Squat (Max) - Close-Grip 2-Board (3x8@36%) Stiff-Legged Deadlift (3x3@60%)
Day #2 Competition Bench (Max) - Good-Morning (3x8@36%) - Low Box Squat (3x3@60%)
Day #3 Competition Deadlift (Max) - Hack Squat (3x8@36%) - Incline Barbell Press (3x3@60%)
Week #2
Day #1 Low Box Squat (Max) - Competition Bench (3x8@36%) - Good-Morning (3x3@60%)
Day #2 Incline Barbell Press (Max) - Competition Deadlift
(3x8@36%) - Hack Squat (3x3@60%)
Day #3 Stiff-Legged Deadlift (Max) - Competition Squat
(3x8@36%) - Close-Grip 2-Board (3x3@60%)
Week #3
Day #1 Hack Squat (Max) - Incline Barbell Press (3x8@36%) - Competition Deadlift (3x3@60%)
Day #2 Close-Grip 2-Board (Max) - Stiff-Legged Deadlift
(3x8@36%) - Competition Squat (3x3@60%)
Day #3 Good-Morning (Max) - Low Box Squat (3x8@36%) - Competition Bench (3x3@60%)
Workout on Monday, Wednesday & Friday. Three exercies each for squats, bench presses & deadlifts rotated. I used the 60% rule so 36% is 60% of 60%. The 60% & 36% workouts are at a percentage of 1-rep max for comp. squat, bench and deadlift (includes all exercises). Working on form and technique. No assistance work. I wanted to do front squats in place of the hack squats but my 60% workout would be 400 + lb. front squats and that's not happening.
Any feedback???
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