T Nation

Deepsquatter 3x3, Trying to Pull 700...and Bench 350


#1

I used to have a thread up here but it has long since died

For the last year I have been using extremely high frequency everything(all lifts 20+ times a month). I experimented with no set programs besides some bullcrap high frequency routines based on nothing. While my lifts have gone well I'm giving up the unpredictability of high frequency for a set program that is a little bit of everything.

The only two changes ill be making are changing percents in the first 4 weeks to a linear progression. The reasoning for this is that the program was originally designed and ran for single ply lifters and the first 4 weeks percentages were based on a geared potential pr. The other change is running and jumping on the off days in the week (tues,thurs)

3 times per week

Week 1-4

No belt,wraps,head band(s)

5-8 sets of 5 reps conservative linear - Squat
6-8 sets of 6 reps conservative linear- Bench
5-8 sets of 5 reps conservative linear- Deadlift

Week 5-8

wraps, belt,headband(s)

2 days at 60 percent 3x3 and 1 day at 80,85,90,95+ 2x1- squat & deadlift
2 days at 60 percent 5x4 and 1 day at 80,85,90,95+ 2x1- bench

Stats

Weight 295
Height 5'11
Age 19

Bench - 325 paused
Squat - 545
Deadlift - 650 off 4 inch block, 700 off 10 inch block

I plan on running this routine for at least 1 full cycle and making slight changes I see fit for future run thrus.


#2

11/17/14

I forgot how long it’s been since I’ve done more than 3 top sets in a workout completely gassed after this one

no belt for anything

squat - 315 x 6 sets of 5
bench - 245 x 8 sets of 6
dead - 365 x 5 sets of 5

11/19/14

sore, very sore

squat 325 x 5 sets of 5
bench 255 x 6 sets of 6
dead 375 x 5 sets of 5

p.s I’ve found out that havin a huge dip in while doing work sets on this routine helps muffle the screams of pain.


#3

11/21/2014

bench felt ok, everything was sore and sloooow

no equipment

squat
335 x 7 sets of 5

bench
260 x 6 sets of 5

deadlift
385 x 5 sets of 5


#4

I think I asked this in your old thread, forgot to check, I’ll have to ask again.

How did you go about increasing your weight to it’s current level? Were you always relatively heavy? Basically, what’s your weight “history”? What were your lifts before you exceeded the 220-240 lbs. mark, how did your strength increase with your weight? As I wrote in your previous thread, I would like to get to your weight and strength. Currently at about 400/300/560 @ 235 lbs.


#5

[quote]DaneMuscle wrote:
I think I asked this in your old thread, forgot to check, I’ll have to ask again.

How did you go about increasing your weight to it’s current level? Were you always relatively heavy? Basically, what’s your weight “history”? What were your lifts before you exceeded the 220-240 lbs. mark, how did your strength increase with your weight? As I wrote in your previous thread, I would like to get to your weight and strength. Currently at about 400/300/560 @ 235 lbs.[/quote]

Sorry bud I probably haven’t seen it or I would have responded

lifts = bench squat dead

1st grade - 100 pounds
5th grade - 180
8th grade - 240
lost weight got down to 195 for freshman football
9th grade - 195 lifts 85,135,275
gained 80 pounds to play varsity football as a sophmore
10th - 275 lifts 245,335,405
11th - 280 lifts 275,425,500
cut 50 pounds to play some fullback
17 years old 12th - 230/235 lifts 285,425,515
18 years old - 280 lifts 300,500,600

the feedback on strength is this

it will increase bench the most
squat not to much, im a fast squatter
and deadlift weight gain screws it to a point of being to BIG
currently i had to switch to sumo because I was having real trouble getting into a good leverage position with the gut and all

all in all weight gain really helps build strength/muscle faster than being at a lighter bw(which is why people cut for meets)

if your only 235 weight gain will definetly help, what youll find though is that if you are a fast squat/deadlifter that there will be a little bit more “muscling” until you get used to a higher bw

how long have you been training for, your lifts are pretty decent

i should also include low backs run in my family, my dad pulled 740 @ 350 while squatting 500, juiced and all, but it’s still something to note


#6

11/24

no belts

all lifts are really slow, im normally explosive > strength but today was a grind

squat

335 x 5 sets x 5 reps
315 x 5reps

bench

255 x 6 sets x 6

deadlift

405 x 5 sets x 5
425 x 5

11/26

squats felt like death, no pop at all, very deep tho,bench and deadlifts were deadly strong, hit an all time high on belts less pulls by 25 pounds and did it for 5 easy

no belt

squat

345 x 1 set x 5
315 x 5 sets x 5

bench
265 x 6 sets x 5 huge volume pr

deadlift
405 x 5 sets x 5 - easiest 405 ever moved
500 x 1 set x 5 - easy 25 pound beltless pr x 5

honestly felt like a 600 pound beltless pull was there today. But I’m just gonna grab my nuts, foam roll like a mother eat my 10 peanut butter sammiches and get ready for peaking in a couple weeks.


#7

No problem, didn’t mean it like that, I don’t remember clearly haha. Thanks your reply.

I weighed in at 246 lbs. last night, after a nice bulk. I’ve noticed the “muscling” effect on my deadlifts and bench is easier than ever. I don’t look fatter either. Do you eat clean? Or just whatever you want + lots of protein? How are your joints since getting +240 lbs.? No problems? Any other advice for someone in the situation of getting heavy would be appreciated.

Your log is looking good, your peak will be exciting, you’ll get the 700 deadlift soon.


#8

[quote]DaneMuscle wrote:
No problem, didn’t mean it like that, I don’t remember clearly haha. Thanks your reply.

I weighed in at 246 lbs. last night, after a nice bulk. I’ve noticed the “muscling” effect on my deadlifts and bench is easier than ever. I don’t look fatter either. Do you eat clean? Or just whatever you want + lots of protein? How are your joints since getting +240 lbs.? No problems? Any other advice for someone in the situation of getting heavy would be appreciated.

Your log is looking good, your peak will be exciting, you’ll get the 700 deadlift soon.[/quote]

I used to have alot of shoulder problems but ive also did alot of assitance > main lifts in the past…since ive started doing nothing but some curls and shoulders with the big 3 all aches and pains have diappeared. It’s honestly just making sure form is on to keep stress off of joints and paying attention when things do feel a little weird.

Honestly i run my eating in a linear fashion in correlation with my training. On this 8 week cycle i been running heavy deficit of food for 2 weeks to lose about 10 pounds . From here on to the 8th week i will eat maintenance plus 1 peanut butter sandwhich(other people i train have used eggs with good results) per week. S0 week 3 is maintenance + 1pb. week 4 +2pb…week 8 + 6pb. By the end of the cycle I am normally back to if not a few pounds above my previous weight. The benefit of this is if i feel the need to lose weight i run it the opposite, week 1 try to gain 3-5 pounds, from there every week i would drop 200-300 cals from my daily meal(i normally eat about 6000 to 8000 cals). The only thing i track on weightloss is cals and on weight gain i focus on cals + protein(1 per pound of bw). I only eat protein powder when protein or cals is not met for the day.

If your serious about weight gain, linear progression as stupid as it sounds works wonders for giving you a goal for eats on the day in my opinion.

If your steadily gaining weight tho i wouldnt change to much. Do something til it doesnt work no more then change it up.


#9

11/28

felt really good today on squats/deadlift - bench felt fast but heavy

deadlift hit another pr. the stuff just feels awesome right now.

beltless

squat
345 3 sets x 5
315 3 sets x 5

bench
275 x 2 sets x 5
245 x 4 sets x 6

deadlift
405 x 4 sets x 5
525 x 1 set x 5 25 pound pr from wednesday


#10

12/1

squat and bench felt good, deadlift was heavy at first but felt fine towards the end

no belt-will add for last week of volume next monday

squat
315 x 6 sets x 5

bench
245 x 5 sets x 5
275 x 5

deadlift
405 x 5 sets x 5


#11

[quote]Reps for Ozzy wrote:

[quote]DaneMuscle wrote:
No problem, didn’t mean it like that, I don’t remember clearly haha. Thanks your reply.

I weighed in at 246 lbs. last night, after a nice bulk. I’ve noticed the “muscling” effect on my deadlifts and bench is easier than ever. I don’t look fatter either. Do you eat clean? Or just whatever you want + lots of protein? How are your joints since getting +240 lbs.? No problems? Any other advice for someone in the situation of getting heavy would be appreciated.

Your log is looking good, your peak will be exciting, you’ll get the 700 deadlift soon.[/quote]

I used to have alot of shoulder problems but ive also did alot of assitance > main lifts in the past…since ive started doing nothing but some curls and shoulders with the big 3 all aches and pains have diappeared. It’s honestly just making sure form is on to keep stress off of joints and paying attention when things do feel a little weird.

Honestly i run my eating in a linear fashion in correlation with my training. On this 8 week cycle i been running heavy deficit of food for 2 weeks to lose about 10 pounds . From here on to the 8th week i will eat maintenance plus 1 peanut butter sandwhich(other people i train have used eggs with good results) per week. S0 week 3 is maintenance + 1pb. week 4 +2pb…week 8 + 6pb. By the end of the cycle I am normally back to if not a few pounds above my previous weight. The benefit of this is if i feel the need to lose weight i run it the opposite, week 1 try to gain 3-5 pounds, from there every week i would drop 200-300 cals from my daily meal(i normally eat about 6000 to 8000 cals). The only thing i track on weightloss is cals and on weight gain i focus on cals + protein(1 per pound of bw). I only eat protein powder when protein or cals is not met for the day.

If your serious about weight gain, linear progression as stupid as it sounds works wonders for giving you a goal for eats on the day in my opinion.

If your steadily gaining weight tho i wouldnt change to much. Do something til it doesnt work no more then change it up. [/quote]

Ah, alright. I myself basically do only light work besides the main lifts like yourself just except for dumbbell rows, which I go heavy on sometimes. I have found that you can build muscle just going light for a few sets of 10-15 reps just fine, no need to stress more. I have some aches too that I would love to get rid of, the light work helped this too. Have you never had problems with knees when walking or lower back pumps when being over 250 lbs.? Just something to get used to?

Interesting approach with the food. Do you feel that it fits well, so that your energy levels correlate with how heavy you’re going in the week in question? Do you want to still gain weight going forward?

Nice sessions mate, interesting to see your progress with this program.


#12

12/4

took a step back monday and came into today with lack of nutrition as well as drained from a 16 hour shift so ill take it

beltless

squat
355 x 5
335 x 2 sets x 5
315 x 2 sets x 5

bench
265 x 2 sets x 5
245 x 4 sets x 5

deadlift
405 x 5 sets x 5


#13

12/5

strapped for time, didnt eat in 18 hours, 14 hour shift = worst prep ever

with that being said had a really good day

matched pr beltless squat 5rm, bench 5rm pr

squat
365 x 5 tied pr
315 x 3 sets x 5

bench
295 x 5 pr - previous pr 275 for 3 sets x 5
245 x 3 sets x 5

deadlift
500 x 5
405 x 3 sets x 5


#14

12/9

bringing the belt back was awesome, unfortunately was running on 2 and a half hours of sleep but rest and rehab should make for some awesome numbers friday and in the upcoming weeks following

squat
405 x 5
365 x 5
345 x 3 sets x 5

deadlift
495 x 5
455 x 5
405 x 3 sets x 5

bench
275 x 5 sets x 5 volume pr


#15

today was ok, really tired belt helped tho

12/10

squat

405 x 5
315 x 4 sets x 5

bench
285 x 5
245 x 4 sets x 5

deadlift
500 x 4.5 got out of groove on the last rep
405 x 3 sets x 5


#16

12/13

felt good today, weights down to 285, changing to texas method for a bit decided to really kick up my work capacity

squat
405 x 5

bench
300 x 5 pr

deadlift
405 x 10 sets x 1


#17

12/16

everything felt a little heavy today but got it done

my goal for texas method is to build up my 5x5 on bench and deadlifts to 90% of a PR 5rm on friday

1 set x 5 = 5 sets x 5 @90% of 5rm

also 21’s with deadlifts suck

squat
335 x 5 sets x 5 (83% of 5rm from friday)

bench
245 x 5 sets x 5(82% of 5rm from friday)

good morning
beltless - 185 x 12
belted - 225 x 12

deadlift - 21s

  • 7 low pause
    -7 high pause
  • 7 full

235 x 1 set


#18

12/18

week 1 speed day

felt alright today just goin through the motions

squat
275 x 5

bench
275 x 1

deadlift
405 x a couple set x 1

rows
275 x 5
225 x 2 sets x 10


#19

12/19

huge day, didnt eat before training felt like shit and still hit prs all around(deadlift was on a fat bar with shoes on)

squat
425 x 5 pr

bench
315 x 5 pr, huge 15 pound pr from last week

deadlift
495 x 5 pr for wearin shoes


#20

12/22

week2 volume day

felt amazing today,eveything was fast

also 21s are not the worst thing in the world, double paused squats are

squat
315 x 3 sets x 5 <- fastest this ever moved

incline bench
185 x 5
225 x 3 sets wide grip x 5
245 x 5

good mornings beltless
185 x 8
205 x 8
225 x 8

5 count bottom, 5 count middle pause squats beltess
225 x 1
275 x 1
315 x 1

5 count low pause, 5 count high pause deadlifts beltess

275 x 1
315 x 1
365 x 1
415 x 1

deadlift 21’s
275 - pr - these felt so much better than last week