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No Rest for the Weary
- Thread starter CRZA
- Start date
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- Oct 6, 2009
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Its a fun exercise. I havent done them for very long, and I dont really got any big grip issues, so I cant say If they help or not. I only do one all out set every week also. But give them a try, they really work your lats, rear delts and grip.
day 1
diesel shoulder warm up
T3 Overhead Press Cycle 1 5x5
3 minute rest between sets
warm up: bar x 10, 40 x 5, 50 x 3, 60 x 1
65 x 5 = 325
60 x 5 = 300
55 x 5 = 275
55 x 5 = 275
55 x 5 = 275
Total: 1450kg
Power cleans
warm up: 50 x 5, 60 x 2, 70 x 1, 75 x 1
80kg x 1,1,1,1,1 OK
Chins: bw x 10,10,10,10,10 different grips and widths
Triceps extensions: something x 10,10,10
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
day 2
Squats T3 Cycle 4 5x5
3 minute rest between sets
147.5kg x 5 = 737.5
140kg x 5 = 700
135kg x 5 = 675
135kg x 5 = 675
135kg x 5 = 675
+ collars
TOTAL: 3462.5
Change: +37.5
ok depth, ok/good form
Chins: 8,8,8 bw
Pendlay rows: 70 x 10,10
RDLs
70 x 6
110 x 8, 5 grip slipped
100 x 10, 10
Curls
something x 8,8,8
Squats T3 Cycle 4 5x5
3 minute rest between sets
147.5kg x 5 = 737.5
140kg x 5 = 700
135kg x 5 = 675
135kg x 5 = 675
135kg x 5 = 675
+ collars
TOTAL: 3462.5
Change: +37.5
ok depth, ok/good form
Chins: 8,8,8 bw
Pendlay rows: 70 x 10,10
RDLs
70 x 6
110 x 8, 5 grip slipped
100 x 10, 10
Curls
something x 8,8,8
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
day 3
Agile 8
Diesel shoulder warm up
Bench Press - T3 Cycle 1 5x3
4 minute rest between sets
Warm up: barx10, 40 x 8, 60 x 5, 80 x 3, 90 x 3, 100 x 1
105kg x 3 = 315
100kg x 3 = 300
95kg x 3 = 285
95kg x 3 = 285
95kg x 3 = 285
TOTAL: 1470
Tried to have my grip wider, not sure if it helps, but my reps were damn sloww.
A goal is to have all sets done at 100kg or over. =D
Snatch grip deadlifts
70 x 5
110 x 3
130 x 2
140 x 1 ouch. thumb is in hugge pain
belt on
150 x 1 my thumb is dying from pain
165kg x 1 +5
130 x 5 no belt
Hang snatches
bar x5 good
30 x 3 nice
40 x 2,2,2,2 some were more like power snatches =/
45 x 1,1,1
Kroc rows
40kg x 20
Side bends
40kg x 20
Triceps extensions: something x 10,10,10
good day
Agile 8
Diesel shoulder warm up
Bench Press - T3 Cycle 1 5x3
4 minute rest between sets
Warm up: barx10, 40 x 8, 60 x 5, 80 x 3, 90 x 3, 100 x 1
105kg x 3 = 315
100kg x 3 = 300
95kg x 3 = 285
95kg x 3 = 285
95kg x 3 = 285
TOTAL: 1470
Tried to have my grip wider, not sure if it helps, but my reps were damn sloww.
A goal is to have all sets done at 100kg or over. =D
Snatch grip deadlifts
70 x 5
110 x 3
130 x 2
140 x 1 ouch. thumb is in hugge pain
belt on
150 x 1 my thumb is dying from pain
165kg x 1 +5
130 x 5 no belt
Hang snatches
bar x5 good
30 x 3 nice
40 x 2,2,2,2 some were more like power snatches =/
45 x 1,1,1
Kroc rows
40kg x 20
Side bends
40kg x 20
Triceps extensions: something x 10,10,10
good day
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Day 1
T3 Squats Cycle 4 5x3
3min rest between sets
Warm up
bar x 8, 50 x 3, 70 x 3, 90 x 2, 110 x 2, 130 x 2, 145 x 1
belt on:
156 x 3 = 468
Terrible set, incredibly hard =/ Depth just around paralel. form was ok
147.5kg x 3 = 442.5
147.5kg x 3 = 442.5
147.5kg x 3 = 442.5
felt really good, all three sets.
140kg x 3 = 420
TOTAL: 2215.5
Change: + 48kgs
OH Press T3 5x3 Cycle 2
3 minute rest between sets
warm up: bar x 10, 40 x 10, 50 x 5, 55 x 3, 60 x 1, 65 x 1
70 x 0
67.5 x 0 bullshit, I dont understand the press.
65kg x 3 = 195 the weird thing is I got this for 5 last week.
60 x 3 = 180
60 x 3 = 180
60 x 3 = 180
60 x 3 = 180
all paused and easy. See?? OH Press dont make any sense. u Never know what to expect.
TOTAL: 915
Change +37.5
RDLs
70 x 8
120 x 6,6
100 x 10,
Triceps extensions 3 x 10
Some chins, hanging leg raises done here and there
T3 Squats Cycle 4 5x3
3min rest between sets
Warm up
bar x 8, 50 x 3, 70 x 3, 90 x 2, 110 x 2, 130 x 2, 145 x 1
belt on:
156 x 3 = 468
Terrible set, incredibly hard =/ Depth just around paralel. form was ok
147.5kg x 3 = 442.5
147.5kg x 3 = 442.5
147.5kg x 3 = 442.5
felt really good, all three sets.
140kg x 3 = 420
TOTAL: 2215.5
Change: + 48kgs
OH Press T3 5x3 Cycle 2
3 minute rest between sets
warm up: bar x 10, 40 x 10, 50 x 5, 55 x 3, 60 x 1, 65 x 1
70 x 0
67.5 x 0 bullshit, I dont understand the press.
65kg x 3 = 195 the weird thing is I got this for 5 last week.
60 x 3 = 180
60 x 3 = 180
60 x 3 = 180
60 x 3 = 180
all paused and easy. See?? OH Press dont make any sense. u Never know what to expect.
TOTAL: 915
Change +37.5
RDLs
70 x 8
120 x 6,6
100 x 10,
Triceps extensions 3 x 10
Some chins, hanging leg raises done here and there
Last edited:
- Joined
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Wanna give me a quick rundown on what the T3 program is?
- Joined
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Well, The program is called Total timed tonnage, and what your trying to do is to beat your total timed tonnage with each workout.
That probably left you with more questions than you had before, so read this thread:
http://www.sherdog.net/forums/f13/t3-questions-keith-wassung-788076/
No one explains it better than Keith Wessung, he did make up the program after all.
That probably left you with more questions than you had before, so read this thread:
http://www.sherdog.net/forums/f13/t3-questions-keith-wassung-788076/
No one explains it better than Keith Wessung, he did make up the program after all.
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I just favorited that link. Cool program, I think it would work great for the press. I've noticed that I make the best gains in pressing when I concentrate on total tonnage. I'll give this a shot, thanks.
- Joined
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def. cool program. Good luck with it. Ill keep my eyes on your log.
day 2
Really tired today, tuesdays workout really kicked my ass. Hamstrings are still very sore.
Power cleans:
40 x 5, 50 x 3, 60 x 2, 70 x 1(hang power clean)
75 x 1
80 x 1
82.5kg x 1,1,0
Hang full cleans
75 x 1
80kg x 1,1,1,0 not bad.
Snatches:
bar x 5, 30 x 2
40 x 2,2,2,2,2
Shrugs, curls and side bends with the barbell(cool exercise btw)
Since my power clean progress is non existant, ill try the program I found on sherdog:
http://www.sherdog.net/forums/f13/power-clean-routine-864513/
we'll see how that goes.
day 2
Really tired today, tuesdays workout really kicked my ass. Hamstrings are still very sore.
Power cleans:
40 x 5, 50 x 3, 60 x 2, 70 x 1(hang power clean)
75 x 1
80 x 1
82.5kg x 1,1,0
Hang full cleans
75 x 1
80kg x 1,1,1,0 not bad.
Snatches:
bar x 5, 30 x 2
40 x 2,2,2,2,2
Shrugs, curls and side bends with the barbell(cool exercise btw)
Since my power clean progress is non existant, ill try the program I found on sherdog:
http://www.sherdog.net/forums/f13/power-clean-routine-864513/
we'll see how that goes.
dinpappa
Purple Belt
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I find that a tired midsection (glutes, hamstrings and thighs) really "slows me down" as long as i have doms there, kinda like going in slow motion even on upper body excerzises. No real power generation happening until they are rested again 
Keep it up!
Keep it up!
- Joined
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- Messages
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- Reaction score
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I agree, din. Especially when my lower back is sore.
Thanks toonie, appriciate it!
day 3
T3 Squats Cycle 5 5x10
5min rest between sets
Warm up
bar x 8, 50 x 3, 70 x 3, 90 x 2, 110 x 2, 130 x 1, 140 x 1
belt on
140 x 10 = 1400
130kg x 10 = 1300
125kg x 10 = 1250
125kg x 10 = 1250
120kg x 10 = 1200
Not happy about my depth on most reps =/
TOTAL = 6400
Change: +250
Bench Press T3 Cycle 2 5x10
4 minute rest between sets
warm up:
bar x 8, 40 x 5, 60 x 5, 70 x 3, 80 x 2
87.5 x 10 = 875 last rep was grindeeeeerr
80 x 10 = 800
75 x 10 = 750
75 x 6 = 450 fuck, too much lactic acid build up =((
70 x 12 = 840, went for 12, breaking the rules I know.
I kno' weird weight selection.
TOTAL = 3715
Change: -35 lol, fuck.
Sumo deads
60 x 3
100 x 3
120 x 2
140 x 1 doh
150 x 1 doh
160 x 1,1,1,1,1,1 mixed short rest breaks
circuit
Chins
bw x 10,10,10
dips
25k x 8,8,8
side bends
40 x 10,10,10 each hand
Thanks toonie, appriciate it!
day 3
T3 Squats Cycle 5 5x10
5min rest between sets
Warm up
bar x 8, 50 x 3, 70 x 3, 90 x 2, 110 x 2, 130 x 1, 140 x 1
belt on
140 x 10 = 1400
130kg x 10 = 1300
125kg x 10 = 1250
125kg x 10 = 1250
120kg x 10 = 1200
Not happy about my depth on most reps =/
TOTAL = 6400
Change: +250
Bench Press T3 Cycle 2 5x10
4 minute rest between sets
warm up:
bar x 8, 40 x 5, 60 x 5, 70 x 3, 80 x 2
87.5 x 10 = 875 last rep was grindeeeeerr
80 x 10 = 800
75 x 10 = 750
75 x 6 = 450 fuck, too much lactic acid build up =((
70 x 12 = 840, went for 12, breaking the rules I know.
I kno' weird weight selection.
TOTAL = 3715
Change: -35 lol, fuck.
Sumo deads
60 x 3
100 x 3
120 x 2
140 x 1 doh
150 x 1 doh
160 x 1,1,1,1,1,1 mixed short rest breaks
circuit
Chins
bw x 10,10,10
dips
25k x 8,8,8
side bends
40 x 10,10,10 each hand
Last edited:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Day 1
Hard day at MMa last night, shitloads of wrestling sparring and grappling. So my shoulder got real sore + shoulder and chest was still sore from saturdays bench. So I didnt except a good press workout.
OH Press.
warm up: bar x 10, 40 x 5, 50 x 3, 60 x 3, 70 x 2(push press)
61kg x 7 and a half, so close. = 427
55kg x 8 = 440
50kg x 8 = 400
50kg x 8 = 400
50kg x 8 = 400
TOTAL = 2067
Change: + 27kg
Power cleans:
55 x 5
60 x 3
65 x 1
60 x 5
65 x 3
67.5 x 1
65 x 5
67.5 x 3
72.5 x 1
Pull ups: 10,10,10,10,8
Triceps extensions: something x 10,10,10
Hard day at MMa last night, shitloads of wrestling sparring and grappling. So my shoulder got real sore + shoulder and chest was still sore from saturdays bench. So I didnt except a good press workout.
OH Press.
warm up: bar x 10, 40 x 5, 50 x 3, 60 x 3, 70 x 2(push press)
61kg x 7 and a half, so close. = 427
55kg x 8 = 440
50kg x 8 = 400
50kg x 8 = 400
50kg x 8 = 400
TOTAL = 2067
Change: + 27kg
Power cleans:
55 x 5
60 x 3
65 x 1
60 x 5
65 x 3
67.5 x 1
65 x 5
67.5 x 3
72.5 x 1
Pull ups: 10,10,10,10,8
Triceps extensions: something x 10,10,10
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks bro, ill see if I can get some this saturday
day 2
Warmed up with squats, tried to go deeper, but noticed some biig buttwinks. Lower back felt stiff and akward all day. Sat during exams for 5 hours, maybe it has something to do with it, but form wasnt too good today =((=(( power felt good, tho.
Squats T3 Cycle 4 5x5
3 minute rest between sets
150kg x 5 = 750
140kg x 5 = 700
140kg x 5 = 700
140kg x 5 = 700
135kg x 5 = 675
TOTAL: 3462.5
+ 62.5
Hang snatches
bar x 3,
30 x 3
40 x 3,3,3
42.5 x 2,2(form broke down, so stopped, last one looked like a muscle snatch,lol)
Inverted rows: bw x 8,8,8
Hanging leg raises
+5 x 4,3 (these are a bitch to do weighted)
+2.5 x 5,5
bw x 8,8
spinal decompressions
day 2
Warmed up with squats, tried to go deeper, but noticed some biig buttwinks. Lower back felt stiff and akward all day. Sat during exams for 5 hours, maybe it has something to do with it, but form wasnt too good today =((=(( power felt good, tho.
Squats T3 Cycle 4 5x5
3 minute rest between sets
150kg x 5 = 750
140kg x 5 = 700
140kg x 5 = 700
140kg x 5 = 700
135kg x 5 = 675
TOTAL: 3462.5
+ 62.5
Hang snatches
bar x 3,
30 x 3
40 x 3,3,3
42.5 x 2,2(form broke down, so stopped, last one looked like a muscle snatch,lol)
Inverted rows: bw x 8,8,8
Hanging leg raises
+5 x 4,3 (these are a bitch to do weighted)
+2.5 x 5,5
bw x 8,8
spinal decompressions
Last edited:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks toonie. Hope you heal up fast, mate
Thanks Bdan, I usually train 3 days a week. 2 times MMA, and a boxing class.
T3 Bench Press 5x5 Cycle 1
4 minute rest between sets
warm up
100kg x 4 = 400
weight felt very heavy today, should be able to do this =/
95kg x 5 = 475
95kg x 5 = 475
90kg x 5 = 450
90kg x 5 = 450
TOTAL: 2250
Sumo deadlifts.
70 x 3
110 x 2 doh
130 x 2 doh
150 x 2 doh
170 x 1 mixed
190 x 1
belt on
200 x 1
210 x 1 +5 pr
Conventional dead
215kg x 1 +5 pr
nice, form didnt look very good, tho. My hips should be lower, if I fix that, i think ill pull 500lbs this summer =)
150 x 6 second hold, doh
140 x 10 second hold at top, doh
Video:
again, sorry bout quality.
reverse curls 3 x 10
partial overhead presses, from head to top
50 kg x 10,8,6
side bends
50 x 8,8
Thanks Bdan, I usually train 3 days a week. 2 times MMA, and a boxing class.
T3 Bench Press 5x5 Cycle 1
4 minute rest between sets
warm up
100kg x 4 = 400
weight felt very heavy today, should be able to do this =/
95kg x 5 = 475
95kg x 5 = 475
90kg x 5 = 450
90kg x 5 = 450
TOTAL: 2250
Sumo deadlifts.
70 x 3
110 x 2 doh
130 x 2 doh
150 x 2 doh
170 x 1 mixed
190 x 1
belt on
200 x 1
210 x 1 +5 pr
Conventional dead
215kg x 1 +5 pr
nice, form didnt look very good, tho. My hips should be lower, if I fix that, i think ill pull 500lbs this summer =)
150 x 6 second hold, doh
140 x 10 second hold at top, doh
Video:
again, sorry bout quality.
reverse curls 3 x 10
partial overhead presses, from head to top
50 kg x 10,8,6
side bends
50 x 8,8
