Please Scroll Down to See Forums Below Killed my workout today for 3x3--in my second week---did 205 3x3 for clean and presses and 375 3x3 for deadlifts----felt really strong in deads today---next week shooting for 4 wheels a side on the deads--hopefully in my last week or so I can do 225 for clean and presses--thats my goal---great workout today
Importance in order of bodyparts worked out
- Thread starter Veretta9
- Start date
Enough to know that if you are serious and want to really improve and get fast you shouldn't be talking to me. Check out the forums at http://www.charliefrancis.com/ - you will have to register before you can view. Charlie was regarded as one of if not the best sprint coach in the world for a while. Visit the forums there. You will find depth of knownedge on track/field, specifically sprinting, and their weight training area has some really sharp people there. If I wanted to get fast, I would go there. Too bad Monkeyballs is no longer around here and I don't know where he went, from our conversations he was a sprinter subject to IOC testing policies and that doesn't happen unless you are reasonably quick. Francis' classic Training for Speed is available in ebook format, linked below. Your library might have one too. You could also talk to the track coach at your school. I don't know if you have a big program or not but this can be a good source.
Training for Speed
http://www.charliefrancis.com/store/scripts/prodView.asp?idproduct=15
BTW - lifts look strong. I'm guessing that recovery and rebound is hitting pretty hard right now. Good luck on your upcoming lifts!
Training for Speed
http://www.charliefrancis.com/store/scripts/prodView.asp?idproduct=15
BTW - lifts look strong. I'm guessing that recovery and rebound is hitting pretty hard right now. Good luck on your upcoming lifts!
Thanks bro---you never let me down---my deads and squats are a lot higher than my bench---this past monday I got 260x3 pretty decently---gonna try for 2603x3x3 tomorrow----if I get that--then I'm going for 270 on Monday---I'm shooting for 275 for 3x3 by the time I go back to school---tomorrow will be a big test for me---bench has always lagged--but this program has made me the strongest ever for benching---deads I want to do 405 for 3x3--pretty confident for this---squats I want around 405-for 3 reps--this will be a test---clean and press I want 225--not sure if I will get this--I'm at 205 right now---couldn't lockout on my 3rd rep of 3rd set yesterday--but we'll see---but all is going well right now---I will keep you updated--thanks again for everything
Madcow---big problem---today in my 1x3 bench I could only get 2 and 1/2 reps for 270 for my final set---I feel like shit now---I haven't missed 1 rep on bench since I started this program---where do I go from here---not sure what to do for 3x3 on Friday now---Last Friday I did 260 3x3 and got all my reps nicely---this sucks I feel like a bag of shit---feel like I'm coming to a wall
blut wump
New member
I counted back and it seems that you are in week8 running the standard 1x3/3x3 intensity phase at 3x per week. It can get hard through weeks 8 and 9.
A few guys have stretched out weeks 8 and 9 to spread them over a longer time. It really depends on how you are feeling but you should be prepared to take an extra rest day whenever you feel the need at this stage even if that means that weeks 8 and 9 take three weeks to complete. Your comment of "feel like I'm coming to a wall" suggests that you might be getting loaded again and extra rest days should take care of that to some extent. Don't feel, at this stage, that a training week has to fit into a seven-day period and there'd be nothing wrong with seeing out the rest of the program with just Monday/Thursday sessions. Training ever closer to your maximal strength puts a lot of stress onto your CNS.
In your position, I'd stick with the day3 weight that you intended to use and then next day1, whenever that is, either use the same weight as this week or try to bump it slightly even though you failed the third rep this time. If you take the extra rest days then there's a good likelihood that your strength keeps climbing. It could well keep climbing even if you don't: it'll mostly depend how much you dig yourself into reloading.
If I miscounted the weeks and you are only in week7 then re-read the above in a week's time and next day1 just repeat the weight you failed on this week or try to bump it a little if you feel good.
Edit:
I like the way you ask either for me or for someone who knows their shit. I'm slowly getting there.
A few guys have stretched out weeks 8 and 9 to spread them over a longer time. It really depends on how you are feeling but you should be prepared to take an extra rest day whenever you feel the need at this stage even if that means that weeks 8 and 9 take three weeks to complete. Your comment of "feel like I'm coming to a wall" suggests that you might be getting loaded again and extra rest days should take care of that to some extent. Don't feel, at this stage, that a training week has to fit into a seven-day period and there'd be nothing wrong with seeing out the rest of the program with just Monday/Thursday sessions. Training ever closer to your maximal strength puts a lot of stress onto your CNS.
In your position, I'd stick with the day3 weight that you intended to use and then next day1, whenever that is, either use the same weight as this week or try to bump it slightly even though you failed the third rep this time. If you take the extra rest days then there's a good likelihood that your strength keeps climbing. It could well keep climbing even if you don't: it'll mostly depend how much you dig yourself into reloading.
If I miscounted the weeks and you are only in week7 then re-read the above in a week's time and next day1 just repeat the weight you failed on this week or try to bump it a little if you feel good.
Edit:
I like the way you ask either for me or for someone who knows their shit. I'm slowly getting there.
Jim Ouini
New member
Blut Wump said:I like the way you ask either for me or for someone who knows their shit. I'm slowly getting there.
Hence the reason I didn't respond initially
Anyway, I missed my bench 3 x 3 in Wks 7 and 8, I think. I just stayed there until I got it. Strangely, I got it on my warmup to my 1 x 3.
Hey, I just read this thread pretty much all the way through and I was wondering how the sprinting has worked out so far, it's pretty obvious that the lifting has gone pretty well as you commented that you are as strong as you've ever been(congrats, btw). This is in issue I've always struggled with when I've been trying to decide on a training schedule. And, I'd be very interested to hear what you think of how it's gone so far.
Just an aside, I had a roommate that was an elite college sprinter and they did their heavy squat day on the same day as their hard sprint day which was wednesday(Squats first, then two hours later they had practice). To me that seemed like i'd wanna shoot myself during the sprints, but the team did well, so something was working I guess.
Just an aside, I had a roommate that was an elite college sprinter and they did their heavy squat day on the same day as their hard sprint day which was wednesday(Squats first, then two hours later they had practice). To me that seemed like i'd wanna shoot myself during the sprints, but the team did well, so something was working I guess.
Sprinting has gone really well---until today---my left quad tightened up a bit today--and I didn't want to keep running in case of pulling a muscle---been doing sprints on Tuesday and on Thursday I have been doing laps at the track where I sprint the straightaways for a short distance and jog the corners for about 2 miles--been going well until today like I said
Blut no problem just been recognizing your posts and you seem pretty knowledgeable about 5x5 now---Yeah I didn't know I could do that---I was looking at it like a 7 day period---I think my body needs a extra day's rest---just not sure when to take it--I just feel miserable when I miss a weight---Like I have a certain weight in my mind when I go back to school that I want to be able to get--and missing that weight yesterday set me off track
On a side note---next week is my last week of the 5x5 which will leave me at August 12---I don't go back to school until August 25th--what should I do those couple weeks to keep strength going--I really need advice on this
Blut no problem just been recognizing your posts and you seem pretty knowledgeable about 5x5 now---Yeah I didn't know I could do that---I was looking at it like a 7 day period---I think my body needs a extra day's rest---just not sure when to take it--I just feel miserable when I miss a weight---Like I have a certain weight in my mind when I go back to school that I want to be able to get--and missing that weight yesterday set me off track
On a side note---next week is my last week of the 5x5 which will leave me at August 12---I don't go back to school until August 25th--what should I do those couple weeks to keep strength going--I really need advice on this
