12/09/05

got back from work late so decided to hit the sandbag

clean and press

5 singles with 60kg+4 shovels of sand

5 singles with 60kg+5 shovels

5 singles with 60kg+6 shovels

5 singles with 60kg+7 shovels

1 single with 60kg+8 shovels

1 single with 60kg+9 shovels

failed twice with 10 shovels of sand

totally ****ed. good workout. trying to get hold of a barrel so i can altenate bag and barrel. wouldnt mind a big ****ing log as well, just so the neighbours think i have gone totally nuts.

13/09/05

rackpulls

5x5x260kg all very easy, backpump is starting to take the piss now weight felt light but pain was almost unbearable.

My
Applied Nutriceuticals RPM Log

14/09/05

push press

4x5x82.5kg
1x4 82.5kg

weigh today on the scales 15stone 1lb, FANTASTIC.

My
Applied Nutriceuticals RPM Log

New year, new chapter in the journal.

The main focus of my training this year is going to be geared towards strength. After much research and pondering i have settled on Kortes 3x3 a full description can be found here

http://www.deepsquatter.com/strength/archives/korte.htm

basically it involves just doing the big three lifts.

My start weights are
squat 175kg
bench 145kg
deadlift 205kg

My totals at the end of this 8 week phase( if everything goes to plan) will be

Squat 185kg
bench 150kg
deadlift 212kg

I am pretty sure i will smash the deadlift total as i have just started deadlifting again so there is potential there.

I plan to run the schedule twice and then reconsider according to gains. Before anyone points out my previous criticism of percentage systems I hold my hands up. I decided i could not criticise what i have not tried.

So here goes.

My
Applied Nutriceuticals RPM Log

Monday, all weights 58% of 1RM

Squats 7x5x107.5kg

Bench 6x6x87.5kg

Deadlifts 6x5x122.5kg

Squats were easy, bench a little harder and deads a little harder still. lower back was feeling quite pumped during last sets of deads. Was in and out in under 1 hour. Think i will alternate the order of squats/deads each session so they both get a fair crack of the whip.

My
Applied Nutriceuticals RPM Log

Wednesday, all weights 58% of 1RM

Deadlift 6x5x122.5kg

Bench 6x6x87.5kg

Squats 7x5x107.5kg

All felt fairly brutal today as i still have bad DOMS from Monday.

My
Applied Nutriceuticals RPM Log

I'll be very interesting to see how this one pans out. I've not seen any journals of people training 3x3 before. I've heard from a few that their squat and dead went up but their bench went down- and I've never been tempted to try it myself cos from my training experience I don't think I'd respond all that well to such low intensity training, particularly on bench. Hope you get some good results out of it!

PBs (Aims by end '08)
SQ 190 (220) BP 140 (150) DL 255 (272.5)
http://www.sugdenbarbell.co.uk/forum.php?a=62&page=1

Friday, all weights 58% of 1RM

Squats 7x5x107.5kg

Bench 6x6x87.5kg

Deadlift 6x5x122.5kg


Bit easier today, must be getting used to the constant DOMS(had it since Tuesday).
Had a 10 minute strategic rest between Bench and Deadlifts to allow the pump in my lower back to deflate.

My
Applied Nutriceuticals RPM Log

This is an interesting program. I am looking to do the Jo Skopec powerlifting routine soon. And yours is another 3 day split. Although squatting 3 times a week....what fun.

http://www.joeskopec.com/ruspeak.html

-sooty

ORIGINAL: sootybaby

This is an interesting program. I am looking to do the Jo Skopec powerlifting routine soon. And yours is another 3 day split. Although squatting 3 times a week....what fun.

http://www.joeskopec.com/ruspeak.html

-sooty

like the look of that routine mate. i have added it to my favourites list for a rainy day. although i am only 1 week in to this routine mate i can honestly say that the 3 weekly squat sessions arent that bad........honest

My
Applied Nutriceuticals RPM Log

ORIGINAL: sootybaby

This is an interesting program. I am looking to do the Jo Skopec powerlifting routine soon. And yours is another 3 day split. Although squatting 3 times a week....what fun.

http://www.joeskopec.com/ruspeak.html

-sooty

Do you think you can do 100%1RM for 2 doubles in 8 workouts? I wonder about the DLs on this routine. After all it was originally written as a single lift peaking program, with 18 workouts finishing with a PB, hopefully at 105%. I think squatting twice a week for 9 weeks should work well, but I'm not so sure on the 9 deadlift workouts.

PBs (Aims by end '08)
SQ 190 (220) BP 140 (150) DL 255 (272.5)
http://www.sugdenbarbell.co.uk/forum.php?a=62&page=1

ORIGINAL: tokar

ORIGINAL: sootybaby

This is an interesting program. I am looking to do the Jo Skopec powerlifting routine soon. And yours is another 3 day split. Although squatting 3 times a week....what fun.

http://www.joeskopec.com/ruspeak.html

-sooty

Do you think you can do 100%1RM for 2 doubles in 8 workouts? I wonder about the DLs on this routine. After all it was originally written as a single lift peaking program, with 18 workouts finishing with a PB, hopefully at 105%. I think squatting twice a week for 9 weeks should work well, but I'm not so sure on the 9 deadlift workouts.

Having just worked out my 1rm I have my doubts about doing 100% for 2 doubles myself. I extended myself to get this 1rm and will probably be happy, and realistic, with an increase of 5kg in the deadlift after the cycle. I will have to get my calculator out and modify the schedule.

monday, all weights 60% of 1RM

Squats 6x5x110kg

Bench 6x6x90kg

Deadlift 6x5x127.5kg


Squats felt like hard work from the 1st set today, benches flew up and i was pretty gassed by the time i got to deads. all in all good workout.

My
Applied Nutriceuticals RPM Log

ORIGINAL: sootybaby

ORIGINAL: tokar

ORIGINAL: sootybaby

This is an interesting program. I am looking to do the Jo Skopec powerlifting routine soon. And yours is another 3 day split. Although squatting 3 times a week....what fun.

http://www.joeskopec.com/ruspeak.html

-sooty

Do you think you can do 100%1RM for 2 doubles in 8 workouts? I wonder about the DLs on this routine. After all it was originally written as a single lift peaking program, with 18 workouts finishing with a PB, hopefully at 105%. I think squatting twice a week for 9 weeks should work well, but I'm not so sure on the 9 deadlift workouts.

Having just worked out my 1rm I have my doubts about doing 100% for 2 doubles myself. I extended myself to get this 1rm and will probably be happy, and realistic, with an increase of 5kg in the deadlift after the cycle. I will have to get my calculator out and modify the schedule.

Just knock off 5% from the first 8 weeks, and then go for what you think you can get when it comes to the 1RM test.

PBs (Aims by end '08)
SQ 190 (220) BP 140 (150) DL 255 (272.5)
http://www.sugdenbarbell.co.uk/forum.php?a=62&page=1

wednesday, all weights 60% of 1RM

Squats 6x5x110kg

Bench 6x6x90kg

Deadlift 6x5x127.5kg

Squats were a nigtmare from the outset, they felt very heavy and i was blowing alot during sets. keep telling myself there are only 7 sessions left in this volume stage and i cannot wait till the volume drops off.

My
Applied Nutriceuticals RPM Log

ORIGINAL: tony1blue

wednesday, all weights 60% of 1RM

Squats 6x5x110kg

Bench 6x6x90kg

Deadlift 6x5x127.5kg

Squats were a nigtmare from the outset, they felt very heavy and i was blowing alot during sets. keep telling myself there are only 7 sessions left in this volume stage and i cannot wait till the volume drops off.

Seems strange to me that Korte can really be that much hard work- it looks like a piece of piss to me! How long do you take between sets?

PBs (Aims by end '08)
SQ 190 (220) BP 140 (150) DL 255 (272.5)
http://www.sugdenbarbell.co.uk/forum.php?a=62&page=1

aye im same tokar, it does seem too light, but i think the volume and no of lifts improve your total.i think it could have the most use for a returning lifter to powerlifting, or a newbie. i did the calculations wrong tho when i did them, i used my current 1rm instead of the predicted one your meant to used'oh!

ORIGINAL: ukmachine

aye im same tokar, it does seem too light, but i think the volume and no of lifts improve your total.i think it could have the most use for a returning lifter to powerlifting, or a newbie. i did the calculations wrong tho when i did them, i used my current 1rm instead of the predicted one your meant to used'oh!

So you were gearing up to equal your PB!

Certainly the volume is the key but it doesn't really seem like that much to me now. Definitely a good choice for beginners though- not too heavy, plenty of practice at the big lifts.

PBs (Aims by end '08)
SQ 190 (220) BP 140 (150) DL 255 (272.5)
http://www.sugdenbarbell.co.uk/forum.php?a=62&page=1

The volume is multiplied by 3 for each week (for each lift) though!

Training and competition videos

http://www.youtube.com/profile?user=MillsyJ

yeh you laugh
i did only two sessions tho when i looked over the routine i just couldnt see what good it was doing, also i ****ed my back doing a real ****ty manual labour job. so when i recovered id forgot bout it by then, may have a dab at it one day

ORIGINAL: jonnymills

The volume is multiplied by 3 for each week (for each lift) though!

Yeah, it's still a routine for pussies!

PBs (Aims by end '08)
SQ 190 (220) BP 140 (150) DL 255 (272.5)
http://www.sugdenbarbell.co.uk/forum.php?a=62&page=1