This triad of exercises for my money, produce results in terms of aesthetics far beyond any others & you simply get way more bang for your buck with dedicated, intelligent programming & progression if you put your time in with them.
Recently, I had the idea to experiment with my own version of “The Big 3,” but my variation would replace the barbell bench press, with weighted dips, and standard deadlifts, with weighted pull-ups.
Deadlifts & Bench Presses are great movements, but in my experience very few perform them correctly.
On both of these exercises, if your form/technique suffers, it is not a matter of if, but when you will find yourself with a low-back, or abdominal issue (deads) or some deltoid malignancy (bench.)
I just finished up a good week of training, and a crazy business week, so I decided to take the weekend off completely from any training or conditioning. I had been on a long stretch of fairly hard training and very long work days, so a mini-deload was prudent.
But today, I decided to begin this experiment on my own take of the “Big 3.”
I decided to start with extremely doable, moderate loads, and minimal volume that will increase as the weeks progress.
Squats 45×15, 95×5, 115×3, 135×9,9
Dips BWx10, BW+40×9,9
Went to work, took care of the inventory and some odds/ends, mowed the lawn at my rental, then:
Running 2 miles (15:56)
Nutrition: Calories 2,562 Carbs 160 Fat 68 Protein 175.
Tomorrow will be some more upper body work, with an emphasis on pull-ups.