3x3 custom strength

**Succio** · 10-31-2006, 02:04 AM

well i only ran the hybrid strength and hypertrophy for 4 weeks, i didnt gain on bench and i gained only 5 pounds on deadlift. Although, i did gain strength overall.

-3x3 is 3 sets of 3 reps, the first 2 sets are heavy, but not completely to failure, while the 3rd set is to failure, and is basically the set which I get PR on.

i already got back alot on bench on todays workout doing 3x3, because i know what works.

Flat bench
185 x 3
205 x 3
215 x 3
225 x 1

Incline Db bench
85 x 4

Incline BB bench
155 x 4
175 x 2

Skull crushers
95 x 5
105 x 3
115 x 1

close grip bench press
135 x 3
155 x 3
175 x 2

weighted dips
+90 x 3
+95 x 3

255 here i ****in come u litle bitch, u better be ready cuz im gonna embarrass you you little mother****er your dead.

**romanaz** · 10-31-2006, 03:01 AM

hahaha nicee SUccio

**bigDman** · 10-31-2006, 09:04 AM

nice attitude succio

navarone · 10-31-2006, 11:27 AM

i like the 3X3.. right now im doing 1st set 5 reps, second 4 reps, 3rd 3 reps... and it works in the ability to gain poundage fast. Keep up the good work

**Succio** · 10-31-2006, 10:25 PM

thanks guys, i almost wanna gaurantee a 405 dead and a 255 bench when im done with this

**romanaz** · 10-31-2006, 10:33 PM

you and me both. we will show that 405 NO MERCY!!!!

**Succio** · 11-01-2006, 06:38 AM

today was just not meant to be a workout day, but ill post some stuff i did

Bw wide grip pull ups
x 12 NEW PB

Sumo deads
255 x 3
275 x 3 NEW PB

one arm DB rows
100 x 3
100 x 4
100 x 3

**Succio** · 11-02-2006, 02:18 AM

BB seated military
95 x 3
115 x 3
135 x 3
145 x 2

BTN BB seated military
95 x 3
115 x 4 NEW PB

some db raises

BB curls
70 x 2 sets
80 x 5

DB curls
35
40
30

yazf909 · 11-02-2006, 04:28 AM

Quote:

Originally Posted by navarone

i like the 3X3.. right now im doing 1st set 5 reps, second 4 reps, 3rd 3 reps... and it works in the ability to gain poundage fast. Keep up the good work

do you add weights and lessin reps? how does that work for you

**Succio** · 11-04-2006, 02:28 AM

Flat bench
190 x 3
210 x 3
220 x 2 didnt have a spot
240 x 0 ?? spotter wasnt very good
240 x 0?? spotter was a noob

smith machine "board presses"
205 x 6
225 x 5
265 x 3

CGBP
155 x 3
175 x 3
190 x 1 NEW PB

weighted dips
bw +90 x 7 NEW PB

**Succio** · 11-07-2006, 04:25 AM

pretty weak day...

Flat bench
205 x 3
215 x 3
225 x 1

Incline BB bench
155 x 4
185 x 1.....

BTN BB seated military
115 x 5 NEW PB
125 x 2 NEW PB

flat bb bench w/ 3 sec pause at bot and mid
135 x 4
155 x 3
175 x 1

CGBP
155 x 3
155 x 3

weighted dips
bw +95 x 6
bw +100 x 3

**Jayhawkk** · 11-07-2006, 02:44 PM

Just like I suggested in your PR thread. I would move your military type shoulder presses to another day while your hitting the chest hard. Your shoulders are a small muscle and you're bound to overtrain them with a strength program.

**davtown** · 11-07-2006, 08:39 PM

I'm kinda confused... it seems to be mostly chest/shoulder work so far, and then you posted up one short back day, and no leg work. Are you posting all of your workouts?

**Jayhawkk** · 11-07-2006, 11:47 PM

I was guessing he was posting only the workouts that are related to the lifts he's trying to beat but I could be wrong. I hope you're not forgetting the back/legs.

**Succio** · 11-12-2006, 12:31 AM

if any of you didnt know, i took this week off, but i will start monday with a new tub of no xplode. i should be seeing bench increases.

El Capitan · 11-12-2006, 01:57 AM

I ran korte's 3x3 and got bored. This looks much more interesting if I do say so myself lol.

EC

**Succio** · 11-14-2006, 02:38 AM

It feels soo good to be baaaack - Eminem - Mosh

so after taking a week off and 2 weeks off creatine and no xplode, i was ready to smash some weights

Flat bench
185 x 10 NEW PB
225 x 0
205 x 2

Incline DB
85s x 6
90 x 0

flat bench smith machine 1st pin
205 x 5
245 x 1 NEW PB

ez curl bar skull crushers
115 x 6 NEW PB
125 x 1 NEW PB?

really CGBP
155 x 4
175 x 2 NEW PB?

flat db flys
50s x 5 x 2

weighted dips
bw + 90 x 4

well it feels good to get new peanut butters today, big confidence booster
185 is officialy my bitch, i was really surprised i got 10 reps because i have 0 endurance since i never go above 5-6 reps. i was practically done after that set though, i was gonna try and do 225 x 4 but 185 killed me.

**Succio** · 11-15-2006, 03:08 AM

pretty weak workout

Deadlift
365 x 0
315 x 1

wide grip palms out pull ups
bw x 3
bw + 25 x 3

wide grip palms in pull ups
bw x 9 new pb
bw x 6

dumbell rows
95 x 4
100 x 5 x 2

ez curl bar
75 x 8
75 x 6

dumbell curls
35s
30s

some forearm work

i dont know why but im sore as shit. my back got really sore yesterday from doin

10-31-2006, 02:04 AM	#1
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	3x3 custom strength well i only ran the hybrid strength and hypertrophy for 4 weeks, i didnt gain on bench and i gained only 5 pounds on deadlift. Although, i did gain strength overall. -3x3 is 3 sets of 3 reps, the first 2 sets are heavy, but not completely to failure, while the 3rd set is to failure, and is basically the set which I get PR on. i already got back alot on bench on todays workout doing 3x3, because i know what works. Flat bench 185 x 3 205 x 3 215 x 3 225 x 1 Incline Db bench 85 x 4 Incline BB bench 155 x 4 175 x 2 Skull crushers 95 x 5 105 x 3 115 x 1 close grip bench press 135 x 3 155 x 3 175 x 2 weighted dips +90 x 3 +95 x 3 255 here i **in come u litle bitch, u better be ready cuz im gonna embarrass you you little mother**er your dead. __________________ SUPPLEMENTS.NET REP

10-31-2006, 09:04 AM	#3
bigDman is missing heavy pulls Join Date: Apr 2005 Location: Maryland Posts: 4,611 Recipes: 0 Rep Power: 186	nice attitude succio __________________ COME CHECK OUT MY JOURNAL

10-31-2006, 11:27 AM	#4
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 931 Recipes: 0 Rep Power: 49	i like the 3X3.. right now im doing 1st set 5 reps, second 4 reps, 3rd 3 reps... and it works in the ability to gain poundage fast. Keep up the good work __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

10-31-2006, 10:25 PM	#5
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	thanks guys, i almost wanna gaurantee a 405 dead and a 255 bench when im done with this __________________ SUPPLEMENTS.NET REP

11-01-2006, 06:38 AM	#7
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	today was just not meant to be a workout day, but ill post some stuff i did Bw wide grip pull ups x 12 NEW PB Sumo deads 255 x 3 275 x 3 NEW PB one arm DB rows 100 x 3 100 x 4 100 x 3 __________________ SUPPLEMENTS.NET REP

11-02-2006, 02:18 AM	#8
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	BB seated military 95 x 3 115 x 3 135 x 3 145 x 2 BTN BB seated military 95 x 3 115 x 4 NEW PB some db raises BB curls 70 x 2 sets 80 x 5 DB curls 35 40 30 __________________ SUPPLEMENTS.NET REP

11-04-2006, 02:28 AM	#10
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	Flat bench 190 x 3 210 x 3 220 x 2 didnt have a spot 240 x 0 ?? spotter wasnt very good 240 x 0?? spotter was a noob smith machine "board presses" 205 x 6 225 x 5 265 x 3 CGBP 155 x 3 175 x 3 190 x 1 NEW PB weighted dips bw +90 x 7 NEW PB __________________ SUPPLEMENTS.NET REP

11-07-2006, 04:25 AM	#11
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	pretty weak day... Flat bench 205 x 3 215 x 3 225 x 1 Incline BB bench 155 x 4 185 x 1..... BTN BB seated military 115 x 5 NEW PB 125 x 2 NEW PB flat bb bench w/ 3 sec pause at bot and mid 135 x 4 155 x 3 175 x 1 CGBP 155 x 3 155 x 3 weighted dips bw +95 x 6 bw +100 x 3 __________________ SUPPLEMENTS.NET REP

11-07-2006, 02:44 PM	#12
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,113 Recipes: 0 Rep Power: 44	Just like I suggested in your PR thread. I would move your military type shoulder presses to another day while your hitting the chest hard. Your shoulders are a small muscle and you're bound to overtrain them with a strength program. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

11-07-2006, 08:39 PM	#13
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,346 Recipes: 0 Rep Power: 128	I'm kinda confused... it seems to be mostly chest/shoulder work so far, and then you posted up one short back day, and no leg work. Are you posting all of your workouts? __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

11-07-2006, 11:47 PM	#14
Jayhawkk Nutraplanet Rep Join Date: Jun 2006 Posts: 1,113 Recipes: 0 Rep Power: 44	I was guessing he was posting only the workouts that are related to the lifts he's trying to beat but I could be wrong. I hope you're not forgetting the back/legs. __________________ Nutraplanet.com for all your supplement needs! ------------------------------ Hangin's too good for 'em! BURNIN'S too good for 'em! They should be ripped into itsy-bitsy little pieces and BURIED ALIVE!

11-12-2006, 12:31 AM	#15
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	if any of you didnt know, i took this week off, but i will start monday with a new tub of no xplode. i should be seeing bench increases. __________________ SUPPLEMENTS.NET REP

11-12-2006, 01:57 AM	#16
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 14	I ran korte's 3x3 and got bored. This looks much more interesting if I do say so myself lol. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

11-14-2006, 02:38 AM	#17
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	It feels soo good to be baaaack - Eminem - Mosh so after taking a week off and 2 weeks off creatine and no xplode, i was ready to smash some weights Flat bench 185 x 10 NEW PB 225 x 0 205 x 2 Incline DB 85s x 6 90 x 0 flat bench smith machine 1st pin 205 x 5 245 x 1 NEW PB ez curl bar skull crushers 115 x 6 NEW PB 125 x 1 NEW PB? really CGBP 155 x 4 175 x 2 NEW PB? flat db flys 50s x 5 x 2 weighted dips bw + 90 x 4 well it feels good to get new peanut butters today, big confidence booster 185 is officialy my bitch, i was really surprised i got 10 reps because i have 0 endurance since i never go above 5-6 reps. i was practically done after that set though, i was gonna try and do 225 x 4 but 185 killed me. __________________ SUPPLEMENTS.NET REP

11-15-2006, 03:08 AM	#18
Succio IronMass Sponsor Join Date: May 2006 Location: beastville Posts: 1,938 Recipes: 0 Rep Power: 95	pretty weak workout Deadlift 365 x 0 315 x 1 wide grip palms out pull ups bw x 3 bw + 25 x 3 wide grip palms in pull ups bw x 9 new pb bw x 6 dumbell rows 95 x 4 100 x 5 x 2 ez curl bar 75 x 8 75 x 6 dumbell curls 35s 30s some forearm work i dont know why but im sore as shit. my back got really sore yesterday from doin