T Nation

3x3 Progression Question


#1

CT, I was wondering what you think of this progression I plan to use. I plan to start a 3x3 progression on the big 3 lifts starting at 80% across all sets, then the next week bump to 85%, then on to 90% for week 3. My plan from then would be to try to add 0-10 pounds on these 3 lifts each week after hitting that 3x3@90% and after a few weeks or once I see a stall I would deload and retest my maxes. Then start over for another cycle with this 3x3 rep scheme or another scheme. I was just wondering what you think of that progression sequence? Thank you!


#2

Let me be sure I understand…

Week 1: 3 x 3 @ 80%
Week 2: 3 x 3 @ 85%
Week 3: 3 x 3 @ 90%

Week 4: 3 x 3 @ 80% + 5-10lbs
Week 5: 3 x 3 @ 85% + 5-10lbs
Week 6: 3 x 3 @ 90% + 5-10lbs

Week 7: 3 x 3 @ 80% + 15-20lbs (5-10lbs more than week 4)
Week 8: 3 x 3 @ 85% + 15-20lbs
Week 9: 3 x 3 @ 90% + 15-20lbs

Week 10: 3 x 3 @ 80% (deload)
Week 11: Test max

If so, I like it. Very smart and progressive model. But to give you full approval I would need the actual training schedule and you must understand that success of the progression model comes not only from the model itself but also your choice of assistance exercises.