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Taking Y3T For A Test Drive: Week 3!

Roger Lockridge heads back to the gym for the third week in the Y3T program. Read on to see how Roger handled 'Total Annihilation!'

Well the week has finally arrived. My Yoda 3 Training experience is in the final stages and the time has finally come for "Total Annihilation." This week is supposed to be a totally different experience from the first two weeks of the three week cycle. I am chomping at the bit to get into the gym and find out what is going on with Week 3. Let's do this!

What Is Y3T?

My other articles cover what the Y3T training system is and how the first two parts of it work. As you have probably read before the system is the creation of popular training guru and pro bodybuilder Neil Hill. Neil is in charge of the programs for some of the biggest stars in bodybuilding including Hidetada Yamagishi and James "Flex" Lewis of Gaspari Nutrition. Neil himself is with both Gaspari and Muscular Development.

In short, Week 1 is only compound movements for 2-3 sets of 6-8 reps. Week 2 covers three heavy, basic compound movements and one isolation movement for 3-4 sets of 8-10 reps. Week 3 is the big and intense week that Neil calls "Total Annihilation" where you use many different techniques and movements to exhaust the muscle group in a short amount of time with little rest in between the sets. Week 3 is what I am doing now.

Pre-Workout And Post-Workout

Once again, I trained this week with the same plan for both pre and post workout. One hour before training I had breakfast which was oatmeal and one scoop of ON 100% Whey Protein (this week I had the French Vanilla Creme). 30 minutes before going to the gym I took USPLabs' Jack3d and ON Opti-Men multivitamins. During each workout I had Scivation Xtend (Apple) ready to drink in between the sets. Finally after training was done, I took GENR8 Vitargo (Orange Flavor) and two scoops of the 100% Whey so I could recover quicker and better. Also this week I added 1000 mg of Vitamin C from Ultimate Nutrition. I would have a chicken salad about one hour afterwards.

Incline Dumbbell Flyes Incline Dumbbell Flyes

Incline Dumbbell Flyes

Day 1: Chest

    I am still focusing on the upper pecs just like the first two weeks so the first two movements and the last one were incline. I wanted to move through this quick and with intensity. If anyone reading this saw me in the gym and tried to talk to me sorry I didn't respond because I was focused and I knew training like this would require 100% intensity and concentration.

  • Smith Machine Incline Bench Press Smith Machine Incline Bench Press

    Smith Machine Incline Bench Press

    2 warm up sets of 15 reps with 1 plate on each side.
  • Incline Dumbbell Flyes Incline Dumbbell Flyes

    Incline Dumbbell Flyes

    3 rest pause sets of 12 reps
  • Weighted Bench Dip Weighted Bench Dip

    Weighted Bench Dip

    3 drop sets of 15-20 reps, with 2 chains around my neck.
  • Incline Cable Flye Incline Cable Flye

    Incline Cable Flye

    1 rest pause set to failure

Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

Wide-Grip Lat Pulldown

Day 2: Back

    Now back is one of the muscle groups I really wanted to focus on. I feel it is one of my weakest areas and I intended to change that with Y3T. Supersets are going to be the focus today as I want to hit my lats from every angle possible and super setting in my opinion will help a lot.

  • Smith Machine Bent Over Row Smith Machine Bent Over Row

    Smith Machine Bent Over Row

    3 warm up sets,followed by 3 supersets
    with 15 close grip and 15 wide grip reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    3 supersets with 15 wide
    and 15 reverse grip reps
  • Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

    Bent Over Two-Dumbbell Row

    3 supersets of 15-20 reps
  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

    Close-Grip Front Lat Pulldown

    3 sets of 20 reps

Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head

Standing Front Barbell Raise Over Head

Day 3: Shoulders

    Normally I do legs on day 3 but I know that the soreness is going to be unimaginable so I am doing legs on day 5 so I have two days to rest and recover. Nonetheless the delt workout was very intense and quick. This took me a little over twenty minutes.

  • Smith Machine Bench Press Smith Machine Bench Press

    Smith Machine Bench Press

    100 pounds for 2 warm up sets
  • Standing Front Barbell Raise Over Head Standing Front Barbell Raise Over Head

    Standing Front Barbell Raise Over Head

    3 sets of 15 reps with 80 pounds
    followed by partials to total failure.
  • Dumbbell Lying Rear Lateral Raise Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise

    3 sets of 15 reps
    followed by 10 reps going behind you
  • Seated Side Lateral Raise Seated Side Lateral Raise

    Seated Side Lateral Raise

    3 sets of 15 reps
    followed by partials to total failure

Dips - Triceps Version Dips - Triceps Version

Dips - Triceps Version

Day 4: Arms

    This was the one I was waiting on most of all. Not just because I like training arms either. The workout I am showing you was given to me by Weider and Nutrex athlete Zack "King" Khan, who is a protoge of Neil. I was honored that Zack was so willing to show me this and wanted to know how I did.

    Triceps

  • Triceps Pushdown Triceps Pushdown

    Triceps Pushdown

    3 warm up sets of 8-10 reps
    3 drop set of 8-10 reps
  • Dips - Triceps Version Dips - Triceps Version

    Dips - Triceps Version

    3 sets to failure
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    3 drop sets of 8 reps
  • Biceps

  • Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl

    Alternate Incline Dumbbell Curl

    3 warm up sets of 8-10 reps
    followed by 3 drop sets of 8-10 reps each.
  • Preacher Curl Preacher Curl

    Preacher Curl

    3 drop sets of 10 reps

I rested for 60 seconds in between each set as Zack prescribed. This was an insane workout and the arms were pumped for a long time afterwards. I had trouble flexing at the end of the workout so it had to have been good.

Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Stiff-Legged Barbell Deadlift

Day 5: Legs

    I knew this was coming and I am ready. This is no doubt going to be tough. I saw a video of Neil himself doing a Y3T leg workout and I wanted to vomit just watching it. I can only imagine how he felt. I did quads followed by hamstrings.

  • Leg Press Leg Press

    Leg Press

    2 warm up sets with 135
  • Hack Squat Hack Squat

    Hack Squat

    415 pounds (stack) for 60 reps
    rest pause style again. Five second pauses.
  • Leg Extensions Leg Extensions

    Leg Extensions

    150 pounds for 30 reps
    followed by 15 partials.
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

    Stiff-Legged Barbell Deadlift

    185 pounds for 50 reps
    done rest pause style
  • Leg Press Leg Press

    Leg Press

    1 drop set of 40 reps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    100 pounds for 30 reps
    followed by 20 partials

I rested for 30 seconds and did 15 followed by 8 partials. The only rest I took beside what you see there is to transition from station to station. This took me 17 minutes and it felt like three hours. I had to wait an extra 45 minutes to get up the energy and strength to leave the gym.

Final Thoughts

I now have a better appreciation for the first two weeks of the Y3T program. If I would have done more volume then I am certain I could not have made it through this week. This is one of the toughest weeks of training I have ever been through and I have been lifting for 11 years! If you do this program Do not take the first two weeks lightly! You will see why you have them come week 3. Thanks to Neil Hill and Zack Khan for all of their help. To find out more about Neil, you can check him out in every issue of Muscular Development or go to www.gasparinutrition.com. To check out Zack Khan, go to www.nutrex.com or pick up FLEX magazine. If you want to contact me, find me on BodySpace under Rocklockridge.


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Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

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