Box Squat: 5×5@290/131.5
CGB: 7×6@205/93
3″ Platform Deadlifts: 7×5@308.6/140
I changed up the exercises each day and because each of these are harder than their pure version I dropped the percentage for each. My sore glutes really showed themselves during the squat, causing alot of pain in the glutes themselves but also my hamstrings and my lower back. I need to get these things under control.
3×3 is killer. I did it when I was in the Army and had good results. It will improve your conditioning for sure. Good luck!
I’m hoping for good results but I’m not looking for any numbers specifically as this isn’t leading into a meet for me. The only thing I’m really hoping for is that my body can get used to the beating and recover quick enough between.
From John Mcdonald’s experiences with it, you’re gonna get exactly that.