starting strength gym
Results 1 to 4 of 4

Thread: 3x3 -> 2x3, 3x2, ...?

  1. #1
    Join Date
    May 2016
    Posts
    255

    Default 3x3 -> 2x3, 3x2, ...?

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    47, male, 192lbs, 28% bf

    So after quite a few ill-advised resets at around 250lb squat, I switched from 3x5 to 2x5 on my squats and ran that up to 305ish, novice-linear-style.

    I then switched to a four-day split with 3x3, which got me to 340, adding five pounds per week.

    I can no longer do 3x3; failed twice on the third set at 340 (first two sets were a grind, but doable).

    Extrapolating from what I think I understand from PPST, it sounds like the next step should be doubles or singles across? Or should I just march along with 2x3, following the success I had going to 2x5 on the linear program? Or something else?

    My light days are usually 2x5 at 85% of heavy day for squats; I can't do much more volume than that without falling over. Rest time 8-10 minutes between work sets.

    Thanks for all you do.

  2. #2
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    I like rotating between 3s, 2s, and 1s.

    So you might do something like this(using a single set for the example)

    340x3
    350x2
    360x1
    345x3
    355x2
    365x1
    350x3
    360x2
    370x1
    355x3
    365x2
    375x1

    Try something like that

  3. #3
    Join Date
    May 2016
    Posts
    255

    Default

    Thanks. I went and looked at your rotating rep ranges article and I think I understand, but I'm confused about set count in a single workout.

    Do you mean something like:
    week 1 3x3
    week 2 3x2
    week 3 ?x1

    Or are you talking about a single heavy set followed by some backoff work?

  4. #4
    Join Date
    Jan 2008
    Location
    Kingwood TX
    Posts
    8,914

    Default

    Set count varies from person to person. If you are pushing your volume day really really hard then sometimes 3 sets across on the intensity day is too much. A single set will generally suffice. I don't live and die by Prilepins Table but I do think the "optimal" number of reps at a give % of 1RM is fairly accurate. For work upwards of 90% I feel like 3-6 TOTAL repetitions is sufficient. That's where you get a rotation of like 2x3, 3x2, 3-5x1. For a really strong explosive guy that is even maybe too much. I often use a rotation of 3RM, 2x2, 3x1.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •