Y3T Training Log

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Props Slaps
 10-12-2010, 05:05 PM         #1
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53 comments


tech5c 
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$n/a | Props total:  
Y3T Training Log
 

 
So I just read and found about Y3T (Yoda 3 Training) a couple weeks ago and decided to start it last week because it looked extremely interesting. It was created by UK trainer and nutrionalist Neil Hill. It basically a 3 week cycle performed 3 times.

Week 1 - Heavy Compound - 3 movements 2-3 working sets of 6 reps.
Week 2 - Heavy Compound + Isolation - 3 compound + 1 iso 3-4 working sets of 8-10 reps
Week 3 - Total Annihilation - 60-80 rep rest/pause sets, dropsets, monster sets, etc

I finished week 1 and just started week 2 which I have really enjoyed so far so I though I'd post the log.

Source:
[pic - click to view]

 Bodybuilding.com - Taking Y3T For A Test Drive: Introduction To Y3T! - Roger Lockridge

53 comments for "Y3T Training Log"

 10-12-2010, 05:07 PM         #2
tech5c  OP
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Week 1 - Day 1 - Chest

Incline BB Press - 275x3x6
Flat DB Press - 110x3x6
Incline DB Press - 100x3x6,6,5
 10-12-2010, 05:09 PM         #3
tech5c  OP
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$n/a | Props total:  
Week 1 - Day 2 - Legs

Squat - 345x3x6
Leg Press - 1000x2x8
Leg Extension - 235x3x7,6,6
Seated Leg Curl - 225x3x6
SLDL - 275x3x6,6,5
 10-12-2010, 05:11 PM         #4
tech5c  OP
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Week 1 - Day 3 - Arms

Close Grip Bench Press - 275x3x6,5,5
Overhead DB - 110x3x9,8,8
BB Curl - 135x3x7,6,6
Seated DB Curl 55x3x6,6,5
 10-12-2010, 05:12 PM         #5
tech5c  OP
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Week 1 - Day 4 - Shoulders

DB Press - 100x3x6,6,5
Side DB Raise 55x2x8, 60x1x6
Reverse Pec Deck - 165x3x8,7,6

BB Shrugs - 565x3x7
 10-12-2010, 05:14 PM         #6
tech5c  OP
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Week 1 - Day 5 - Back

Deadlift - 405x3x6
Wide Grip Pulldown - 280x3x8,8,7
Wide Grip Cable Row - 295x3x7
 10-12-2010, 05:16 PM         #7
tech5c  OP
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Week 2 - Day 1 - Chest

Incline BB Press - 225x4x9,8,8,8
Flat DB Press - 95x4x8
Incline DB Press - 85x3x9
Flyes - 165x4x11,11,10,9

Haven't done this much volume in awhile so I had a huge pump afetr I was done and I was just spent.
 10-12-2010, 05:20 PM         #8
tech5c  OP
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Week 2 - Day 2 - Legs

Leg Extension - 220x4x10,10,10,9
Leg Press - 810x3x10
Hack Squat - 200x3x12,10,10
Single Leg Press - 270x3x9
Seated Leg Curl - 205x3x11,10,10
Lying Leg Curl - 110x3x10
DB SLDL - 95x3x10,9,9

Quads stayed pump up for about 45 min after this workout was done. I'm really starting to like this higher volume second week.
 7 years ago '04        #9
enetblazin4eva 4 heat pts
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$11,116 | Props total: 597 597
Must we first go to the Degobah system?
 10-12-2010, 08:08 PM         #10
tech5c  OP
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Yea it's pretty much a prerequisite. Gotta get that Yoda wisdom in first.
 10-13-2010, 07:09 PM         #11
tech5c  OP
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Week 2 - Day 3 - Arms

BB Curl - 80x4x10
Seated DB Curl - 45x3x9
Rope Hammer Curl - 165x3x11,10,10

Close Grip Bench Press - 225x4x9,9,8,8
Overhead Extension - 250x3x11,10,10
Pushdown 225x3x10

At least a 3 second negative on all exercises. The high volume felt great on arm day. I think I might switch to a higher volume arm day when I'm done with this routine. Had a great pump after so decided to measure my arms for ego reasons, 18".
 10-13-2010, 09:00 PM         #12
Infamous_01  OP
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Sounds similar to a program I read before. Basically your purposely overtrain yourself for a set period and then take a break and after the break your test your 1RM for those lifts. One preson I know tried it and said they gained 10 lbs on their bench.
 10-13-2010, 09:41 PM         #13
tech5c  OP
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That's kinda what I'm trying to see if this program does. After the third week I'm gonna start it again and see if any of the lifts go up and make my derision about the program based off that.

It seems to be enough of a change each week that it'll shock the body into growth. A lot of UK BBers follow this program, such as Flex Lewis and Zack Khan.
 7 years ago '04        #14
enetblazin4eva 4 heat pts
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$11,116 | Props total: 597 597
 tech5c said:
Yea it's pretty much a prerequisite. Gotta get that Yoda wisdom in first.
*bows*

What kind of % of weight do you use on week 3?
 10-14-2010, 06:37 PM         #15
tech5c  OP
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 enetblazin4eva said:
*bows*

What kind of % of weight do you use on week 3?
There's no set % but I'm gonna aim for 65-75 depending on the exercise.

For example first thing on chest day I'm gonna do 3 rest-pause sets of 15 reps on incline bench. I'm gonna try 75%, so 205.

Shoulders has a rest pause pressing set of 40-60 reps. So that might be around 65%.

There's some dropsets and supersets in there so I'm mostly gonna go with what weight I feel comfortable with and not worry about %.
 10-14-2010, 06:41 PM         #16
tech5c  OP
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Week 2 - Day 4 - Shoulders

DB Press - 85x4x11,10,10,9
Side DB Raises - 50x3x10,10,11
Rear Pec Flyes - 135x3x10
Wide Grip Upright Rows 115x3x10,10,9

BB Shrugs - 515x4x10
DB Shrugs - 110x4x15

Linda upset with this shoulder day. Just wasn't feeling the workout. Shoulders didn't feel that worked by the end. Pretty lethargic, just kinda went through the motions. Guess I'm gonna have to punish back tomorrow.
 10-15-2010, 04:57 PM         #17
tech5c  OP
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Week 2 - Day 5 - Back

Rack Pulls - 455x4x12
Wide Grip Pulldown - 250x3x11,10,10
Single Arm Row Machine - 235x3x12
Wide Grip Cable Row - 250x3x12,11,8

Hit back hard today and damn was I exhausted after. There was no way i was getting past 8 on that last set of rows. Back felt great. I started with just DB rows but the only went up 10 110 and I did my first set to 15 so I had to switch over to the machine to add some more weight. Next week begins the Total Annihilation.
 10-18-2010, 04:54 PM         #18
tech5c  OP
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Week 3 - Day 1 - Chest

incline Smith Press (rest-pause) - 215x3x[6,4,3,2], [5,5,3,1,1], [4,3,2,2,2,1,1]
Hammer Strength Flat Press (dropset) - 270x12, 230x11, 210x11
Low Incline DB Press - 65x15, 65x13,2, 65x13,2
Superset W/
Low Incline DB Flyes - 30x15, 30x15, 30x13
Cable Flyes (rest-pause) - 75x1x15,13,12,10,10,10,8,8,6

No joke today was total annihilation. I was definitely not ready for this. I'm dealing with the end of a snius infection but that is no excuse. After the first set on presses i was into it. 45-60 second rest in between sets, 5 second on the rest-pause, 10 seconds in between the super set. I was outta the gym in under 30 min. My chest was beyond pumped at the end of this. Couldn't even flex. I had to wait in my car for 10 min before I could even drive away. This is shaping up to be a long week. Chest looked like it was going to be my easiest day.
 10-19-2010, 05:36 PM         #19
tech5c  OP
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Week 3 - Day 2 - Legs

Leg Press (rest-pause) - 450x1x15,12,10,10,10,8,6,5,2
Hack Squat (rest-pause) - 160x1x14,12,8,4,4,3
Leg Extension (dropset) - 2x[145x15,130x12,115x8, partials 160x15], [145x12,130x10,115x8, partials 145x15]
SLDL (rest-pause) - 185x1x13,10,9,7,5
Seated Leg Curl (dropset) - 160x15,145x12,130x9
Lying Leg Curl (rest-pause) - 105x1x9,8,7,4,4,3,3
Leg Press Calf Raise (rest-pause) - 180x1x15,14,12,12,10,8,8

This was probably the most intense workout I've ever had. Took about 20 min to walk to my car after and my legs wouldn't stop shaking the whole ride home. The only rest in between sets was 45 seconds. Done the whole workout in 25 min. Calf raise were down slow with a 4 count at the top and bottom of the movement and a 4 count on the negatives. My quads were completely pumped afetr the leg press and hack squats.
 7 years ago '05        #20
coolwhip 
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$1,142 | Props total: 2 2
damn homie, you puttin in work
gonna try this work out and see how much i gain
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