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.

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.

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.

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.



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.

    • 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.

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.