Please Scroll Down to See Forums Below
Blut Wump - Korte 3x3
- Thread starter blut wump
- Start date
Jim Ouini
New member
Sorry to hear that. Well I suppose it's just a bump in the road, pick it up next week and see how it feels.
Reflection (
) : Ya know one thing that's different than the way I used to workout...I think of things long term now, workouts are in chunks and phases. Whereas before it was more immediate gratification. So I'd be scared to take a week off and lose my strength or whateve size I had 
(and the pump is really really gone 
).
I guess my point is the effect of a (hopefully) minor injury is diluted when looking at your yearly plan.
Still sucks you can't measure your fitness gain from all that loading, though.
Reflection (
) : Ya know one thing that's different than the way I used to workout...I think of things long term now, workouts are in chunks and phases. Whereas before it was more immediate gratification. So I'd be scared to take a week off and lose my strength or whateve size I had (and the pump is really really gone ).I guess my point is the effect of a (hopefully) minor injury is diluted when looking at your yearly plan.
Still sucks you can't measure your fitness gain from all that loading, though.
Blut Wump said:
blut wump
New member
I'm wondering whether the 60% weights were too high. I know that I commented sometime in week5 that they felt too light but that was when I was accustomed to 7x5 on everything. My legs are still aching as of not yet having deloaded.
I think overall I probably have to accept that depite what seemed to be a successful loading phase, I'm not yet adequately conditioned to run the Korte. At least not in the gung-ho fashion I was running it. I know that I'm stronger than when I started it and I've learned quite a bit about working out while tired. I've also had pots of squatting practice. I suspect that I'll still try to do a complete run again before the end of the year maybe after giving myself five or six weeks to be recovered.
I'm feeling quite a bit better now than I was even earlier this morning. It's still tender but I'm moving around freely. I just keep part of my awareness on it. I think that I'll be day-to-day practically healed by the weekend. I'll take a very light week in the gym next week and then try to think about what to work on for the following month.
I think overall I probably have to accept that depite what seemed to be a successful loading phase, I'm not yet adequately conditioned to run the Korte. At least not in the gung-ho fashion I was running it. I know that I'm stronger than when I started it and I've learned quite a bit about working out while tired. I've also had pots of squatting practice. I suspect that I'll still try to do a complete run again before the end of the year maybe after giving myself five or six weeks to be recovered.
I'm feeling quite a bit better now than I was even earlier this morning. It's still tender but I'm moving around freely. I just keep part of my awareness on it. I think that I'll be day-to-day practically healed by the weekend. I'll take a very light week in the gym next week and then try to think about what to work on for the following month.
blut wump
New member
Well, six days since my last workout and I was getting worried that it wasn't healing as fast as I'd like. It was still painful to do crazy things like throw a ball or blow my nose.
I thought of contacting the local GP but, in the expectation that he'd do little more than prescribe rest and Ibuprofen, I called the chiropractor instead.
He prodded around and assured me that I hadn't popped a rib. His opinion was that I had an acute muscle spasm. He said it was impossible to rule out a small trauma but the complete absense of bruising and pain from pressure indicates nothing more than spasm, probably due to overuse. He also found a couple of major muscle-ridges to which he applied some ultrasound, massage and ice-hot then sent me packing after a bit of mandatory back-cracking.
I think I might go in and do some, maybe, 50% weights tomorrow. I asked him whether I could consider getting back into the program and received the expected answer.
I thought of contacting the local GP but, in the expectation that he'd do little more than prescribe rest and Ibuprofen, I called the chiropractor instead.
He prodded around and assured me that I hadn't popped a rib. His opinion was that I had an acute muscle spasm. He said it was impossible to rule out a small trauma but the complete absense of bruising and pain from pressure indicates nothing more than spasm, probably due to overuse. He also found a couple of major muscle-ridges to which he applied some ultrasound, massage and ice-hot then sent me packing after a bit of mandatory back-cracking.
I think I might go in and do some, maybe, 50% weights tomorrow. I asked him whether I could consider getting back into the program and received the expected answer.
blut wump
New member
I could maybe consider going back to week5.
The muscle had knotted up and wasn't letting go. It still feels sore when I tense it but I've just been out running and throwing things for the dogs and it was pain-free. I didn't risk "letting rip" with it, though.
It certainly felt like something was separating when it happened and the fact that I'd had a warning sensation there when I did the 180Kg deads two days before leaves me very wary of diving back in whatever the paying public might want. It might be worth it, though, if it forces AB to buy more popcorn.
The muscle had knotted up and wasn't letting go. It still feels sore when I tense it but I've just been out running and throwing things for the dogs and it was pain-free. I didn't risk "letting rip" with it, though.
It certainly felt like something was separating when it happened and the fact that I'd had a warning sensation there when I did the 180Kg deads two days before leaves me very wary of diving back in whatever the paying public might want. It might be worth it, though, if it forces AB to buy more popcorn.
anotherbutters
New member
Have you considered dropping deadlifts completely, until the end of the program, and trying to ride out the intensity phase with just bench and squat? Or even just bench? I know it's not ideal, but it might help avoid aggravating the injury and let you get something out of all the loading you did.
blut wump
New member
I think I'll go in tomorrow and do Squat, Bench, DL for 3x3 with 50% weights. Maybe then throw in some GMs, pullthroughs and hypers. Just give the body a basic spin around the block and see how it feels.
I'll not have worked out at all for a week so some detraining will have started to set in and I'll have doms on Thursday.
Regarding deads, I need to go through the motions and see what complains and also try to relive the moment in my mind with a weight in my hands. I'm pretty sure I hurt myself on the eccentric with the 180Kg rather than the concentric.
Regarding muscle/strength profit from the weeks I did, I think I already have that. I was pretty sure that I was stronger last week than I was six weeks ago. It's a reasonable way to train to run loading phases joined only by one- or two-week deloads and rarely running into a real Intensity phase. If I were to run some rehab and go back into a fresh program, that'd be fine. The main thing is to be sure that I don't have a major injury sitting there waiting to happen. I've tried to keep my eating up this past week.
I'll not have worked out at all for a week so some detraining will have started to set in and I'll have doms on Thursday.
Regarding deads, I need to go through the motions and see what complains and also try to relive the moment in my mind with a weight in my hands. I'm pretty sure I hurt myself on the eccentric with the 180Kg rather than the concentric.
Regarding muscle/strength profit from the weeks I did, I think I already have that. I was pretty sure that I was stronger last week than I was six weeks ago. It's a reasonable way to train to run loading phases joined only by one- or two-week deloads and rarely running into a real Intensity phase. If I were to run some rehab and go back into a fresh program, that'd be fine. The main thing is to be sure that I don't have a major injury sitting there waiting to happen. I've tried to keep my eating up this past week.
blut wump
New member
I had an OK workout today. I went to 3x3 at 90Kg on Squats and 3 sets of 4 on Bench at the same weight. Squat and Bench were just fine with no aches, twinges, etc.
Deadlift I took to 100Kg and I know where I hurt myself. The lift was fine and I think I could easily have gone heavy on a concentric. I have a problem on the eccentric. As I lower the bar I seem to lean forwards which puts some load onto my lats and intercostals. Maybe the lack of rowing in too many months has introduced weakness despite doing the power cleans.
I did 3x3 and the lift was completely comfy while I made an effort to keep my weight back. A little swaying forwards to clear my knees was irritating the muscle. I think I'll drop deadlifting for a while.
I finished off with a couple of sets of 10 at 60Kg on Zerchers and then also on GMs followed by 3 sets of 5 on pull-throughs and a couple of sets of 15 with 6 'plates' on the cable row machine.
Well, that's pretty much it for my Korte and probably the last workout for this thread. I'm going to start rowing again. Maybe I could run a 5x5 with GMs and Pull-Throughs in place of the deads. If I make the Weds Squats be front squats, that might be pleasant. I'll see whether I still remember how to row and push-press on Friday.
Thank you all for watching.
Cue fading white dot.
Edit:
Thanks for the English lesson.
Deadlift I took to 100Kg and I know where I hurt myself. The lift was fine and I think I could easily have gone heavy on a concentric. I have a problem on the eccentric. As I lower the bar I seem to lean forwards which puts some load onto my lats and intercostals. Maybe the lack of rowing in too many months has introduced weakness despite doing the power cleans.
I did 3x3 and the lift was completely comfy while I made an effort to keep my weight back. A little swaying forwards to clear my knees was irritating the muscle. I think I'll drop deadlifting for a while.
I finished off with a couple of sets of 10 at 60Kg on Zerchers and then also on GMs followed by 3 sets of 5 on pull-throughs and a couple of sets of 15 with 6 'plates' on the cable row machine.
Well, that's pretty much it for my Korte and probably the last workout for this thread. I'm going to start rowing again. Maybe I could run a 5x5 with GMs and Pull-Throughs in place of the deads. If I make the Weds Squats be front squats, that might be pleasant. I'll see whether I still remember how to row and push-press on Friday.
Thank you all for watching.
Cue fading white dot.
Edit:
Thanks for the English lesson.
Last edited:
Jim Ouini
New member
Well the cool thing is you made it through the toughest part of the program. Kudo's to you.
As far as your injury, I read most people get hurt on deads on the eccentric since they tend to relax. Although I think it was more lower back that was affected. I think I've felt that area twinge a few times too, right at the transition between lowering the bar to about knee level and my controlled drop. It's a real fine line between tight and loose, for me.
Kind of surprised you did the Zerchers although I'm no Zercher god. Seems like holding that barbell in front of the body would irritate the affected area but it's all good since obviously they didn't.
Anyway, I found myself reading your log again from the beginning just to see the mental/physical state as the days and weeks go by. I think I'll stop reading at around, oh, week 5 or so
As far as your injury, I read most people get hurt on deads on the eccentric since they tend to relax. Although I think it was more lower back that was affected. I think I've felt that area twinge a few times too, right at the transition between lowering the bar to about knee level and my controlled drop. It's a real fine line between tight and loose, for me.
Kind of surprised you did the Zerchers although I'm no Zercher god. Seems like holding that barbell in front of the body would irritate the affected area but it's all good since obviously they didn't.
Anyway, I found myself reading your log again from the beginning just to see the mental/physical state as the days and weeks go by. I think I'll stop reading at around, oh, week 5 or so
Similar threads
