Need some guidance - Bodybuilding Discussion on Bodybuilding.net Training Forum

kurtjohnson · 07-21-2006, 01:42 PM

Alright i have been doing the bill star power routine="5x5" for about 6-7 weeks and i have hit a plateu or however you spell it and i was wondering if it would be time to change my routine to 3x3 or somethin. i want to work up to where i can "max out" by the end of the summer. i have about a month or so until school starts again. any help would be appreciated. and thanks 0311 for the workout, it is a great one. very high intensity i think. thanxs yall

ChinPieceDave667 · 07-21-2006, 02:05 PM

Hell yeah. I would finish at week 7 or 8 if you can make it and then deload and start 3x3. Do that for about 3 weeks and then another deload. Good luck.

kurtjohnson · 07-25-2006, 01:40 PM

how would i go about warming up on a 3x3? thanx chinpiece

Kane · 07-25-2006, 02:27 PM

Quote:

Originally Posted by kurtjohnson

how would i go about warming up on a 3x3?

It's pretty much the same as you would warm up for the 5x5. I don't know what your warm-up is, but it shouldn't (and doesn't really have to be) much different than your warm-up for the 5x5.

Read!

http://www.bodybuilding.net/training...perly-663.html

Darkhorse · 07-25-2006, 08:23 PM

Quote:

Originally Posted by kurtjohnson

how would i go about warming up on a 3x3? thanx chinpiece

Lets assume your bench 1 RM is 225 lbs, and you are going to use 195 for your 3 x 3.

- First are your warmup sets. Your goal with these is to get the blood pumping in your pressing muscles without any fatigue.

95 x 12 (slow)
95 x 10 (fast)
115 x 6

- At this point your muscles are warmed up. Those last 4 sets should've been a breeze. Now you're going to start a few acclimation sets. Your goal for these is to keep the reps low enough to where you don't exhaust your muscles. Acclimation sets prepare your body's joints for the heavier weighted 3 x 3 set you're aiming for.

135 x 3
155 x 2
175 x 1

- Now you begin your worksets with 195 for 3 x 3. At this point you should be completely warmed up, and your joints are ready for the heavy weight.

BG5150 · 07-26-2006, 06:03 AM

Quote:

Originally Posted by kurtjohnson

or however you spell it

For your edification: www.dictionary.com

ChinPieceDave667 · 07-26-2006, 08:08 AM

all has been said....

kurtjohnson · 07-26-2006, 12:56 PM

thank you guys for your guidance, I will try to start warming up properly from now on.

07-21-2006, 01:42 PM	#1 (permalink)
kurtjohnson Rank: Member Experience: 1-2 Years Join Date: May 2006 Location: Lemoore, California Posts: 94 Country: Gender:	Need some guidance Alright i have been doing the bill star power routine="5x5" for about 6-7 weeks and i have hit a plateu or however you spell it and i was wondering if it would be time to change my routine to 3x3 or somethin. i want to work up to where i can "max out" by the end of the summer. i have about a month or so until school starts again. any help would be appreciated. and thanks 0311 for the workout, it is a great one. very high intensity i think. thanxs yall
	kurtjohnson's Sig:385X1 Deadlift 275X1 A2G 215X1 Bench 177X1 Cleans 5'9" @ approx. 172lbs Goal...Routine of lifting Consistently...185-190+lbs lean The best way to stay on your feet... ...is to fall on your knees http://myspace.com/apostolickurt

07-21-2006, 02:05 PM	#2 (permalink)
ChinPieceDave667 Rank: Middleweight Experience: 5-7 Years Join Date: Apr 2005 Location: 7th layer.. or DC. Posts: 2,241 Country: Gender:	Hell yeah. I would finish at week 7 or 8 if you can make it and then deload and start 3x3. Do that for about 3 weeks and then another deload. Good luck.
	ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present. MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW BULKING: My 5X5 Journal CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

07-25-2006, 01:40 PM	#3 (permalink)
kurtjohnson Rank: Member Experience: 1-2 Years Join Date: May 2006 Location: Lemoore, California Posts: 94 Country: Gender:	how would i go about warming up on a 3x3? thanx chinpiece
	kurtjohnson's Sig:385X1 Deadlift 275X1 A2G 215X1 Bench 177X1 Cleans 5'9" @ approx. 172lbs Goal...Routine of lifting Consistently...185-190+lbs lean The best way to stay on your feet... ...is to fall on your knees http://myspace.com/apostolickurt

07-26-2006, 08:08 AM	#7 (permalink)
ChinPieceDave667 Rank: Middleweight Experience: 5-7 Years Join Date: Apr 2005 Location: 7th layer.. or DC. Posts: 2,241 Country: Gender:	all has been said....
	ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present. MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW BULKING: My 5X5 Journal CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

07-26-2006, 12:56 PM	#8 (permalink)
kurtjohnson Rank: Member Experience: 1-2 Years Join Date: May 2006 Location: Lemoore, California Posts: 94 Country: Gender:	thank you guys for your guidance, I will try to start warming up properly from now on.
	kurtjohnson's Sig:385X1 Deadlift 275X1 A2G 215X1 Bench 177X1 Cleans 5'9" @ approx. 172lbs Goal...Routine of lifting Consistently...185-190+lbs lean The best way to stay on your feet... ...is to fall on your knees http://myspace.com/apostolickurt

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