3x3
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THE 3x3 POWERLIFTING PROGRAM CURRENT MAXES: 350 450 500 PROJECTED MAXES: BENCH 368 SQUAT: 473 DEADLIFT: 525 PHASE 1 - HIGH VOLUME W! D"#$%& L'() S)% *+% W', ) 1 M./0W 0F ' B/ 6 ).8 6 214 M./0W 0F ' S ") 5 ).8 5 275 M./0W 0F ' D" '() 5 ).8 5 3 5 2 M./0W 0F ' B/ 6 ).8 6 221 M./0W 0F ' S ") 5 ).8 5 284 M./0W 0F ' D" '() 5 ).8 5 315 3 M./0W 0F ' B/ 6 ).8 6 22 M./0W 0F ' S ") 5 ).8 5 24 M./0W 0F ' D" '() 5 ).8 5 326 4 M./0W 0F ' B/ 6 ).8 6 236 M./0W 0F ' S ") 5 ).8 5 3 3 M./0W 0F ' D" '() 5 ).8 5 336 PHASE 2 - HIGH INTENSIT9 W! D"# S)%0*+% B/ S ") D" 1 M./ 5 4; 3 3; 21 221 284 42 W 2 1; 3 3; 33 2 5 284 315 F ' 5 4; 2 1; 33 221 37 315 2 M./ 5 4; 3 3; 21 221 284 447 W 2 1; 3 3; 33 313 284 315 F ' 5 4; 2 1; 33 221 4 3 315 3 M./ 5 4; 3 3; 21 221 284 473 W 2 1; 3 3; 33 332 284 315 F ' 5 4; 2 1; 33 221 426 315 4 M./ 5 4; 3 3; 21 221 284 4 W 2 1; 3 3; 33 35 284 315 F ' 5 4; 2 1; 33 221 45 315 T "%) (. <!% .( ) + ., "= "/ > =. '(' ? T ' " '% ). +"! (. %) /,) @ ' (. .< ) " ) +" "=) % .( ) +"!'/, + "%? L'() % I " )" ! ). " '/(. = = ) <!% "/ > ') "<!<" ; "/ ) ") "/ " ) /") (. = .( +"!'/, ="# > '/ . ? B ) ) $<!% 1-4& '% < ) %) /,) '% ,/ ") ). ) '/ '> . = .( ) "'/'/,? BENCH: SQUAT: DEADLIFT:
Transcript of 3x3
3x3THE 3x3 POWERLIFTING PROGRAMCURRENT MAXES:BENCH:350SQUAT:450DEADLIFT:500PROJECTED MAXES:BENCH368SQUAT:473DEADLIFT:525PHASE 1 - HIGH VOLUMEWeekDay(s)LiftSetsRepsWeight1Mon/Wed/FriBench6 to 86214Mon/Wed/FriSquat5 to 85275Mon/Wed/FriDeadlift5 to 853052Mon/Wed/FriBench6 to 86221Mon/Wed/FriSquat5 to 85284Mon/Wed/FriDeadlift5 to 853153Mon/Wed/FriBench6 to 86229Mon/Wed/FriSquat5 to 85294Mon/Wed/FriDeadlift5 to 853264Mon/Wed/FriBench6 to 86236Mon/Wed/FriSquat5 to 85303Mon/Wed/FriDeadlift5 to 85336PHASE 2 - HIGH INTENSITYWeekDaySets/RepsBenchSquatDead1Mon5X4, 3X3, 2X1221284420Wed2X1, 3X3, 3X3295284315Fri5X4, 2X1, 3X32213793152Mon5X4, 3X3, 2X1221284447Wed2X1, 3X3, 3X3313284315Fri5X4, 2X1, 3X32214033153Mon5X4, 3X3, 2X1221284473Wed2X1, 3X3, 3X3332284315Fri5X4, 2X1, 3X32214263154Mon5X4, 3X3, 2X1221284499Wed2X1, 3X3, 3X3350284315Fri5X4, 2X1, 3X3221450315The last four weeks of the program can be modified. The idea is to peak for strength here; it is not necessary tofollow the exact parameters of the peaking phase. Lifters I have talked to have informed me that the last fourweeks can be quite awkward, and that an alternate form of peaking may be in order. But the conditioning phase(weeks 1-4) is where the strength is generated due to the incredible volume of training.If you try it, please keep me informed on how this program works for you!e-mail [email protected]
