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when doing a 3x3 you do 70 to 80 percent of your max right?

didnt get a reply quick enough so i just tried some heavy weight today. i worked on the bench. my chest shoulders,bis,tris, fuck it everything was sore from all the pushups, shoulder and back work i did this week. so i figured my numbers wouldnt be as good as i wanted but i just wanted to get in something kind of heavy. it felt like sore and i could have pushed more but it felt like a stong workout though. i didnt want to do to much though until i know i wouldnt overtrain. the feeling i had wasnt an overtrained feeling , but just being broke down from working hard thats all.

bench press

405x2
3x3 @ 385

incline press
3x3 @ 315

hammer curls
1x10 @ 40
1x10@50
1x10 @ 40

incline dumbell curls

3x10 25

rows

3x5@ 225
1x10@135



i started the bench at 405 an di put it bakc on rep 2 because i knew i wouldnt be able to finish the whole 3x3 strong the way i wanted. if it were on monday .......yeah but not today. sio i dropped it down to 385 and i finised every rep strong. it felt like i could have put a little more weight on the incline but i wanted to make sure i could finish it first. so next go round i will go up. with the hammer curls i will be honest could have went a little heavier. so then i went to the 50's and then i didnt feel like doin gthem any more so i went back down to the 40s. doing heavy curls or whatever aint that important to me so as long as i get some work in on them im fine. plus my bis were burning already from the endurance work i did with rows yesterday. and when i do the incline curls i use the light weight because i do them real strict and slow . to the point im really isolating them. ill post a vid so you can understand why the weight i use is so small. i did more rows because................................BECAUSE I LOVE THEM LOL. since i got into the pedley rows i have been loving to do them. plus i sai dfuck it i havent done any back work in a while so why not. i won tbe doing that much work on it in a week all the time but it just felt good plus it will help me out with my pull ups. im starting to get nice full ROM with them. just go tto work on reps

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yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway

Hope you had a good warm up

When I do a 3x3 I use 90-95% of my max and right now I'm trying to increase that by 5lbs a week.

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i did warm up a little bit. my dumb ass forgot to bring it to the gym so i just did some reps of 135 225 and 315/ i honestly thougth my best set was the second set of the 385 though. so thats maybe when i got warm. but like i said i was kind of sore and worn a little bit from the other workouts so i don tthink i woul dhave been able to do 90 percent of my max. don tthink i could have even finished that 405 thats why i just put it back

Still all in all a good workout Monsta.....you strong as hell beast

thanks widdoes. and fellas i just reread whati typed lol an di think i do have to proofread lol. i was reading som eof it and i was like wtf i changed a word or 2 but not the whole thing lol my bad

your a freakin beast Monsta ...

lol...........i take it you must have looked at the vids i posted hrdgain. thanks man

I didnt see the vids yet, I'll check it out where are they?

I was reffering to your bench ... great numbers man, I'm jealous.

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thanks hrdgain. they are on page 9