Blut Wump - Korte 3x3

[Jim Ouini]

I thought I read where normally you shouldn't dead more than 1/week because it's so taxing on the CNS, but I've been deadllifting twice a week for the past 4 weeks or so, starting at about 55% to about 85% 1RM.

I've found that lately I've been napping a lot, like 15 minute fall asleep on the couch before dinner, and have some DOMS in my posterior chain that I have to work through.

Wow and you still have 2 more weeks of prep

 

[blut wump]

I guess I can put off needing to order sleeping pills a while longer then.

You've gotten me worried again, now. Still, I just remember how bad madcow week4 Wednesday workouts are. These can't be worse, at least not too much worse.

Have you given thought to what's up next? I'm not in position yet to recommend the Korte. G5.0's workout looks like it's doing him good. You seem to be having a lot of fun trying lots of different things at the moment, though.

 

[Jim Ouini]

Heh, I dont' mean to be a wet blanket...I'm just curious as I have my sights set on Korte at some point. But I also want to try DFHT. And I really like Starr 5 x 5.

Right now I just finished my 4 week obligation to myself to work on core and stabilization. I have to maintain some measure of this. And worked on some weakpoints in my posterior chain, although I think I loaded up because I got carried away with steps 'n bands 'n intensity.

So I'm thinking of deloading somehow next week and either going for a 500 dead attempt after that or I may ease into it by doing 3 x 3 intensity. The latter seems more reasonable, heh.

 

[blut wump]

Week 3 Day 1

I bumped all three weights by another 5Kg from last week's weights. This means I'm now 2.5Kg over what were my projected week 4 weights so all's well so far. I'm not sure that I'll be able to cope with the same again on Bench but I expect I'll bump by another 5Kg on Squat and Deadlift for week 4.

This is the same weight on squats I had for Monday in week3 last 5x5 and I grunted and groaned my way through the five sets back then. I did six sets today and it felt about right. It looks like exercise really does make one stronger. Thighs were still tight from last week but they loosened out about half-way through.

Bench was fine but I'm still mentally adjusting to doing 6 reps rather than the 5 reps of the 5x5. I'm finding the narrower grips easier than when I started, which is good. My usual, wide, grip might be paying the penalty. I did equal numbers of each grip today and probably shall through the week. I'm not sure my triceps could have gone for a 7th set.

I was sucking vapour by the time deads came around. I felt hungry and tired and wanted to go home. Six sets later I decided it was enough but then a stray thought came into my head to do some curls. I reckoned that if I had energy for curls then I could do another set of deads instead so I did. My back was mostly coping today. Not sure my form is as good as it needs to be.


All weights in Kilos
Bench: N - Narrow, S - Shoulder width, W - Wide

ATF Squat: 20x10 for 2 sets, 40x8, 60x5, 80x3, 100 x 5 for 6 sets
Bench: 20x10NW, 40x8SN, 60x5SW, 80x2NS, 92.5 x 6 for 6 sets WSNSWN - last rep of last set was a struggle to lock out
Deadlift: 60x10, 80x8, 100x5, 120x2, 125 x 5 for 7 sets

 

[super_rice]

Hey blut wump, glad to see you are adapting. My view on it is to not let your body adjust at all. It will adjust as you progress through the program. Keep scaling up the volume and intensity!

 

[blut wump]

Ok, I'm game. I'll bump the squats and deads another 2.5Kg on Wednesday and see whether I can make another bump on everything on Friday. I must be going senile but, what the heck, I reckon I can cope.

Thanks.

 

[blut wump]

Week 3 Day 2

Thanks to Super Rice for coming in and disturbing my blissful indolence. I bumped the Squats and Deads by 2.5 Kg each and I'll do the same on Friday. I'll also bump the Bench 2.5 Kg on Friday. I hesitate to think where I stand with percentages for the intensity / competition phase. As ever I'll have to play it by ear.

I felt well today. No particular aches nor pains although my knee is still not 100%. I can feel the loading starting to creep up on me. You get to that stage where there's willpower involved to keep hammering out the sets. Excellent: that's what it's all about. If I don't get myself loaded up, I'm wasting my time doing the program.

The Bench is starting to be a struggle and I'm not entirely sure why. I'm inclined to think that it's mostly down to having just come from Squats straight to the bench. I hope my Bench isn't dropping. I know I'd trade a bit of Bench for a bit more Squat and Deadlift but I want everything to go up. Maybe I just need a shade more rest.

I'm definitely continuing to slow down. The workout was pressing on to around 90 minutes today. I was feeling drained by the time I started on the work sets for deadlift so broke out my PWO drink a little early which helped. I did 7 sets on everything and finished off with the usual hammy stretches and five sets of Needsize's 5x5 on the decline jobby. My lower back was pretty much fine today.

All weights in Kilos
Bench: N - Narrow, S - Shoulder width, W - Wide

ATF Squat: 30x10 for 2 sets, 50x8, 60x5, 80x3, 100x2, 102.5 x 5 for 7 sets
Bench: 20x10SW, 40x8NW, 60x5S, 80x3N, 92.5 x 6 for 7 sets WNSNWSW
Deadlift: 60x8, 80x5, 100x3, 120x2, 127.5 x 5 for 7 sets - short-shifted the warmups

 

[Jim Ouini]

You get to that stage where there's willpower involved to keep hammering out the sets. Excellent: that's what it's all about. If I don't get myself loaded up, I'm wasting my time doing the program.

Awesome, playtime is OVER

As far as bench goes, that link you provided earlier had some guy whose bench went down doing Korte. But IIRC he came from WSB so he attributed it to the lack of assistance in Korte.

Not to get too far ahead, it just reminded me.

 

[blut wump]

It was one of the Wade Hanna articles. I was thinking about that while I was scratching my chin today between sets hoping I wasn't getting weaker.

There's not a lot I can do about it, really. All I ever did for my triceps was to hammer out some close grip bench sets or a few triceps pushdowns while I was on any program. Extra CG bench I can manage but if I catch myself walking to the pushdown machine I'll end up having to do more bench or deads in penance.

I think I'll bump everything by 2.5Kg on Friday. Do another bump for Monday and then keep trying to bump through next week unless it's getting definitely too much. I do have sets to play with as an alternative to extra weight. Ideally: more sets and more weight.

 

[d-dub]

ATF Squat: 30x10 for 2 sets, 50x8, 60x5, 80x3, 100x2, 102.5 x 5 for 7 sets

thats a fair bit of volume there. how do you feel after that?