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boflex03: 3x3 Squat + Deadlift, 5days/week (weight in LBs)

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Squat_StallionIcon...07-11-2010 @ 13:21 
Member 1658, 41 posts
boflex03 said:I've decided to cut deadlifts and replace with bench press. Squats alone is sufficient for my goals.


how is the training boflex03?
tlast2O12dudeIcon...07-11-2010 @ 13:58 
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Obvious Juicer
Member 1613, 1036 posts
SQ 185, BP 140, DL 220
545.0 kgs @ 66kgs UnEq
Hehem...

about the 44 days squat: i was squatting 2x2 with 160 on a daily basis, that is (for me) insane. Workload capacity increased like a bull, right now i'm deadlifting and squatting 4 times a week and i feel fresh. It was never ment to increase my 1RM and i knew that was not going to happen in the short term.

Anyway, glad to see someone else tryig crazy things! The only way to know youself is pushing it to the limit, how else are you going to know how far can you go? And once you know your limit then you can start training a lot better than before.

you reps sets looks smart. I'm doing now sets of singles working out to a fixed weight, increasing 1.25kg each week. For example, last week i deadlifted 190kg x 1 for 4 days, this week i will do 192.5kg for the same. Eventually i will reach a wall, i will just backup 10kg and start again.

The squat is something that you can do almost everyday without problem, the deadlift needs some rest in between (at least 1 day). Last week i did deadlift on 2 consecutive days... it was ok, but i felt that if i had rested at least 1 more day i would have more energy.

About your program, some people will tell you that is a lot, you just do it, after you get used to it, changing to squatting 3 times a day will be like a vacation.
Right now, because i was/am used to squat everyday, squatting 4 days a week feels like i'm not squating as much as i could, which is great.


One last thing, dong aim for a 1RM increase, aim for PROGRESS, 1kg increase over 2 or 3 or 4 years is a damn lot! Your goal should be forget about 1RM tests and increase your Training Max over time.

Sometimes i say: to move forward, you have to look back and try to do better than before.

You dont know the future, but you know your past. Try to beat your past lifts for as littl as 1kg to X kg on training!

Anyway, good luck! Focus on technique and dont forget that high frecuency demans perfect technique to avoid injuries.
lil_leeIcon...07-11-2010 @ 14:10 
anti-social, except when needs help to put suit on
Member 607, 2803 posts
I squatted and deadlifted twice one weekend I was done for the week... It killed me...

But surly most oly lifters Squats almost every day up to a max?
tlast2O12dudeIcon...07-11-2010 @ 14:28 
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Obvious Juicer
Member 1613, 1036 posts
SQ 185, BP 140, DL 220
545.0 kgs @ 66kgs UnEq
shanejer said:
tlast2012dude had none of these and IMO completly over trained and just damaged his knees, wwhy go to such extremes when simply lifting heavy, hard, controlled with good nutrition will provide excellent results, and judge by your lifts you are just starting out so gains will come quickly anyway.........


Did i damage my knees? lol when did that happened? o.0
I know i got sore knees which needed a few days of rest, i started squatting a few days after i finished that routine. And i'm squatting now as i used to do before.
Squat_StallionIcon...10-12-2010 @ 14:22 
Member 1658, 41 posts
boflex03 said:I've decided to cut deadlifts and replace with bench press. Squats alone is sufficient for my goals.


how is the training?

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