Here's my Korte

[blut wump]

Semi-serious, I guess. I didn't prep for it by getting some fresh legs but I did want to see how hard it'd be. I deemed it hopeless.

I did get a fair chunk stronger on the Korte with my squat (20Kgs / 45lbs) but 4x9 at my new 70% was not going to happen and then adding 10Kg for the following week!?! Maybe a big part of it was the lack of squatting practice over 5 reps. I'm not yet ready for the Smolov.

 

[Jim Ouini]

Week 6 Day 1

Got a late start today, didn't get my regular food in and also coming down with a little bug. Been chugging my vitamin C, ginger, echinacea and green tea concoction.

Squat
Bar x 2 x 5
135 x 2 x 3
195 x 3 x 3

Nothing to report, pretty easy.

Bench
Bar x 3 x 5 (N-S-W)
135 x 3 x 3 (N-S-W)
185 x 5 x 4 (N-S-W-N-S)

Remembered to do my 5 x 4 this time. No problems.

Dead
Bar x 10 (RDL)
135 x 3
225 x 1
315 x 1
365 x 1
425 x 2 x 1 (85% of goal)

425 felt pretty good. Like last week, the first one went up pretty fast, I think. 2nd one not as fast even though I took a good bit of rest.

Decent start to week 6. Hopefully I can shake this bug, in the back of my mind I'm worried of getting toppled by this thing.

 

[Jim Ouini]

Week 6 Day 2

Still haven't shaken that bug. The good news is that it hasn't gotten much worse, so maybe I'm holding it at bay. Also had a dentists appt this morning so my mouth was numb (probably not worth mentioning... )

Squat
Bar x 2 x 5
135 x 2 x 3
195 x 3 x 3

Pretty easy, wondering if I should start thinking about bumping it up a bit, maybe to 205? Not sure what purpose that would serve, though.

Bench
Bar x 3 x 5 (N-S-W)
135 x 3 x 3 (N-S-W)
185 x 1
225 x 1
255 x 2 x 1 (85% target)

Supposed to be 251 so I rounded up again. Actually pretty easy, better than last week's 240. I had a couple buddies watch me and they said it looked lighter than 85% - I hope so.

Dead
Bar x 10 (RDL)
135 x 3
225 x 1
315 x 3 x 3

Felt heavy again, except for the last set. On these sets I just go through my checkpoints before every rep, sometimes pausing for like 2 seconds. I find the air in the stomach thing to be really helpful for me.

Pretty good workout, bug didn't seem to affect my strength at all.

 

[blut wump]

Well, you've outlasted me. W6D2 was the day I broke myself and had to stop. From the sound of things, you're feeling comfortable with some new-found strength.

Regarding bumping the 60% weights, I'd be inclined not to bother unless they are feeling too light. During my partial-Korte couple of weeks, the heavy lifts were very much the main focus and the 60% exercises really just to keep the muscles used to doing something. You pushed the deadlift fairly had throughout, I think, so maybe the squats could get bumped. See what Monday brings. You should be fully deloaded by then.

 

[Jim Ouini]

Yeah I was thinking to keep the deads at 315...maybe add a light band one day per week (probably not, just thinking out loud). I'll see how I feel Monday, I still have to get tomorrow's squat. Next week will be the big test for me, I think. Depending on how they feel I'll be able to see definitively if this Korte stuff works

 

[Jim Ouini]

Week 6 Day 3

Bug's gotten worse...now coughing but took some medicine and went to the gym anyway

Squat
Bar x 2 x 5
135 x 2 x 3
185 x 1
225 x 1
250 x 1
275 x 2 x 1

85% was 268, and I rounded up to 270 but that seems like such an odd number that I just slapped the quarter on. It felt pretty good, I actually did a pause at the bottom of my second attempt, remembering to keep everything tight.

Bench
Bar x 3 x 5 (N-S-W)
135 x 3 x 3 (N-S-W)
185 x 5 x 4 (N-S-W-N-S)

Nothing to report.

Dead
Bar x 10 (RDL)
135 x 3
225 x 1 (mini-band)
315 x 3 x 3 (mini-band)

Decided to add a light band just for fun. I really tried to go fast on these, it felt pretty light and surprisingly easy since these sets felt heavy on Wed.

Overall Week 6: All my 85% attempts felt great. Looking forward to next week, the real test. I hope to be close to 100%, gonna rest up this weekend and get well.

 

[anotherbutters]

Good job. You're making it look easy!

 

[Jim Ouini]

Thanks AB. Honestly, these first 2 week of comp phase aren't too bad. 1 rep at 85%1RM and 3 x 3 at 60% are pretty doable, it is very little volume especially after the hell of the first 4 weeks.

As I said, next week will be the real challenge, I'm kind of excited to see the results.

 

[blut wump]

From the looks of things, next week should be completely solid.

Bear in mind that bumping from 268 to 275 added more than 2% to the lift. I think you're probably in a position such that the Korte increase on squats, at least, is now a given. I know my last two or three weeks of broken-Korte might not be an accurate indicator but I felt I was still getting stronger as the singles phase played out.

 

[Jim Ouini]

Thanks for the encouragement BW, much appreciated. I have to admit to feeling some trepidation looking at this coming weeks' lifts: 450 (455?) dead, 266 (270?) bench, 284 (290-95?) squat - getting close to my maxes (duh 90% I guess so ).

I feel strong though (I think the cold is slowly improving, too), I didn't struggle on any of my 85%'s so I guess I can't be dissappointed if I get some hitches at my 90% attempts.

 

[Jim Ouini]

Week 7 Day 1

Had a good night's sleep what with daylight savings time but sadly I still have a nasty cough and had some follow up dental work so the entire side of face was numb. At least it gave me a good excuse for drooling, I suppose

Squat
Bar x 2 x 5
135 x 2 x 3
195 x 3 x 3

Bench
Bar x 3 x 5 (N-S-W)
135 x 3 x 3 (N-S-W)
185 x 5 x 4 (N-S-W-N-S)

Nothing to report on either.

Dead
Bar x 10 (RDL)
135 x 5
225 x 1

Took a break here to go get a 'fitness bar'...my eating was way off today from my dentists appt and by the time I got to the gym I was missing some food in my stomach. I had energy but a big pit in my stomach, maybe from anticipation of the lift to come.

315 x 1
365 x 1 (felt heavy)
405 x 1 (felt easier than 365)
455 x 2 x 1

I had 450 down for 90% of goal - couldn't be bothered with two 10's and a 2.5 so I just slapped the 25 on. Anyway, first set felt really good, no hitches, nice and fast and snapped my hips. 2nd set was slower. I took 5 minutes rest, too, but to no avail.

Overall: happy with today's dead considering I wasn't feeling tip top...had done 455 before but using semi-sumo style and it wasn't nearly as fast as today. So now I'm starting to think maybe this Korte fella knows his stuff

 

[blut wump]

Congrats on the conventional-style PR.

If you feel happy with the workout then you'll be jubilant to hear that you were down for but a single single on the heavy lifts this week and next.

 

[Guinness5.0]

Damn dude! Nice work!

 

[Jim Ouini]

Thanks guys, much appreciated.

If you feel happy with the workout then you'll be jubilant to hear that you were down for but a single single on the heavy lifts this week and next.

Just one 1 x 1 at 90-95%? That's no fun...

 

[blut wump]

You could look at it another way and conclude that your ability to do two singles indicates that the weight was less than your current 90% ability, Mr. Mothra.

 

[Jim Ouini]

Does it really work that way, though? Shouldn't one be able to do 2 singles at 90%? or even 2 at 100%, given adequate rest inbetween?

Also, I know Korte said to put 'gear' on...I haven't busted out the belt yet. Suggestion?

 

[Guinness5.0]

Also, I know Korte said to put 'gear' on...I haven't busted out the belt yet. Suggestion?

Sounds like neon pink fanny pack and bandana time to me. Always worth at least a rep PR...

 

[Jim Ouini]

Sounds like neon pink fanny pack and bandana time to me. Always worth at least a rep PR...

Oh that kinda gear. In that case I have it covered already. With my gray cotton biking shorts and Otomix I'm pretty much set.

 

[blut wump]

Does it really work that way, though? Shouldn't one be able to do 2 singles at 90%? or even 2 at 100%, given adequate rest inbetween?

Also, I know Korte said to put 'gear' on...I haven't busted out the belt yet. Suggestion?

I don't really know. For me 'adequate rest' can sometimes mean a day or so.

I've never worn a belt for a deadlift so have no idea what difference it might make for you. I know putting a belt on for squats is probably worth another 15-20lbs on the lift. Maybe you could save it for when your confidence goes as I was saving the mixed grip on my deadlift.

 

[Jim Ouini]

Yeah I was thinking of belting up next week for squat. I'm going to see how Friday feels.

As far as deading and a belt, I think I'll just go au natural til the very end. If I miss an attempt I may try it with the belt and see if that helps.

 

[Jim Ouini]

Week 7 Day 2

Squat
Bar x 2 x 5
135 x 2 x 3
195 x 3 x 3

First 2 sets didn't feel that great, had problems settling in at the bottom. Last set was a lot better.

Bench
Bar x 3 x 5
135 x 3 x 3
185 x 2
235 x 1
270 x 2 x 1 (90% target)

Supposed to be 266, rounded up but resisted temptation to go to 275. Both reps were pretty easy, much faster and smoother than when I've tried to do it before. 2nd set I did that pause for one second thing and explode up. One thing I think about Korte it gives you a lot of practice to dial in your form over course of the program.

Dead
Bar x 10 (RDL)
135 x 3
225 x 1
315 x 3 x 3

Felt pretty hard. My lower back was feeling kinda tired from Monday's attempt, so they didn't move as fast as I would've liked.

 

[blut wump]

Have you thought yet about post-Korte? I just looked at Post #1 and you'll have little, if any, problems hitting next week's weights. You'll have six weeks before Christmas and its disruptions.

 

[Jim Ouini]

Thanks for the encouragement, I certainly hope I hit those weights. I too was thinking they'd be no problem since I haven't struggled yet at any of my 90%'s...still, I'm at the point where I'm concerned the weight will catch up to me quickly...

As far as post Korte, I was wondering the same thing - do I have a week or two to try and milk anything from it? I finish at 95% next week - I have to read Korte again, I assume the week after is 'competition' and I go for my targets. If I hit them, should I try to up it the week after? Just some things going through my mind.

After this I had planned on a DFHT run, but I read the word doc MC2 linked me to and it sounds kind of confusing. I also want to run a DF 5 x 5, since I miss rowing and OHP. Plus my arms I think have gotten even smaller, so something where I could throw bicep curls into the mix

 

[Jim Ouini]

Week 7 Day 3

Squat
Bar x 2 x 5
135 x 2 x 3
175 x 1
215 x 1
255 x 1
295 x 2 x 1

Supposed to do 284, but was thinking (hoping) I'd underpitched my squat and went for 295. Actually it felt pretty heavy, I had that sticking point at parallel coming out of the bottom. The good thing is my friend said he didn't think I could get any lower. So 2nd set I thought I'd go a bit faster and do that 'hip bounce' ala Rippetoe. Well suffice it to say I haven't mastered that and my friend said I didn't get as low as my first set. So that's dissappointing since I've spent a lot of time trying to dial in my form and I chuck it on my 2nd set.

Anyway, next week I may have to bust out the belt.

Bench
Bar x 3 x 5 (N-S-W)
135 x 3 x 3 (N-S-W)
185 x 5 x 4 (N-S-W-N-S)

Felt heavier than it should have.

Dead
Bar x 10 (RDL)
135 x 3
225 x 1 (mini-band)
315 x 3 x 3 (mini-band)

A couple days rest and my back felt better so these went pretty fast.

Week 7 impressions: except for today's squat snafu, it went pretty well. Made some mistakes with my form and possible overshooting the weight on my squat this week but I'll just learn from it and keep chugging along.

 

[blut wump]

That happens to me too when I try to bounce in and out of the bottom. I end up rising as soon as hamstring taps calf and it never feels as though I've gone as low as when I settle in at the bottom. I've never had anyone watching me, though, as I'm doing it.

You'll be stronger next week, anyway. The last week will be hard but you'll manage it. The belt does help but as to whether you'll be needing for those extra four pounds...

 

[Jim Ouini]

Thanks BW - you're my rock, man

I'm bringing my belt for dead on Monday and squat on Friday. Hell I'll bring it for bench too

Now whether I'll use it or not, I'm undecided.

 

[blut wump]

Next time you work with a spotter you can examine the difference between settling down in the hole and bouncing out of it. If you do a set of each, maybe on one of your 60% days, he (or she) can keep track of how low the bar goes. Make sure they're watching the bar rather than your manly glutes.

Don't forget that you've been banging out two singles this week when only one was called for by the program. I've been taking that as an indication that you're stronger than you think. It will have had an accumulating effect on stress through the week but was probably an excellent alternative to bumping the weight. If you're concerned about your squat and bench, though, you might consider stopping at one single this coming week.

 

[Jim Ouini]

Yeah I think I'll do that experiment, although at 60% my form might be different than at 90% Been working on that, though, trying to be consistent and treat all the sets the same.

As far as the two singles, I think I'll drop down to one single this coming week and see what happens. Especially for dead, my second single is always slower than the first, even though I try to rest for a good long time.

 

[Jim Ouini]

Week 8 Day 1

Ate pretty well this morning in anticipation of today's festivities. Had one of my homemade protein cookies (oats, casein powder, ANPB, banana, 3 eggs) with a cup o' tea a couple hrs before my workout in addition to my regular stuff.

Squat
Bar x 2 x 5
135 x 2 x 3
195 x 3 x 3

Paused each rep at the bottom to dial in my form again, except for last set, where I came down slow until the last few inches and did the hip bounce. Not sure I really like it, will probably put it on the back burner for now.

Bench
Bar x 3 x 5 (N-S-W)
135 x 3 x 3 (N-S-W)
185 x 5 x 4 (N-S-W-N-S)

My mind was on my upcoming deadlift attempt, so I wasn't really into it. My breathing was off, kind of short and as a result these felt kinda hard.

Dead
Bar x 10 (RDL)
135 x 5
185 x 3
225 x 2
275 x 1 (kinda hard )
325 x 1 (hard)
375 x 1 (felt better than 325)
425 x 1 (hard again )
475 x 1

Took a page from GP's warmup suggestion thread and tried to break my warmups into even increments (50lbs). Anyway, I got the 475, it was kinda hard. Not that I had any hitches but I felt some muscles getting involved that I usually don't as I brought the bar past my knees. But off the floor was no problem, fortunately, and lock out was pretty good.

So I suppose it felt like 95%.

Overall: Good start to Week 8. To be honest I was kinda nervous today and had some butterflies so it's big relief to get dead out of the way.

 

[blut wump]

That's one big old deadlift. Congrats. Is that a PR?

It is strange how a weight can seem heavy and then a heavier weight can feel easier. I was doing squats yesterday for 5 sets of 3 and failed on my second set final rep. I got stuck coming out of the hole and down I went. After re-rackng the bar I continued at the same weight and finished all five sets, even doing five reps on the last set. Go figure. I have to assume that it just shows that I don't have my form dialled in yet and slight discrepancies in position are causing the failure.

Good luck for the rest of the week.

 

[Jim Ouini]

Thanks. Yeah it's a PR, my previous conventional style PR was last week - I feel like anotherbutters

Actually I was thinking, this is the first time I've done singles. A couple months ago I did 435 x 3. I need to look up the calculation and see what the 1RM is for that.

I forgot to bring my belt yesterday, I'll have to remember next week.

Yeah on the 275 deadlift I think my hips went up too fast, I don't think I was concentrating. I suppose warmups can serve as feedback so one can correct some things before it gets ugly.

 

[blut wump]

Next week?

I found it hard to break out of the Korte mould. It's a comfy work pattern.

 

[Jim Ouini]

There IS a next week isn't there? I have to read Korte again, isn't next week 'competition week' where I go for my targets?

Or will my fitness gains have dimished by then? Basically, I was wondering if I should be stronger next week...

I found it hard to break out of the Korte mould. It's a comfy work pattern.

I've really enjoyed this program despite my moaning and groaning through the prep phase. I like the simplicity and practice you get, I'm pretty sure I'll run it again.

On a semi-related note, I saw some guy yesterday getting all fired up for his lift. Adjusting his MP3 player just so. Pacing around. And then bellying up to the bicep cable curl station You should've seen the look of fury on his face as he pumped out his reps, then as he switched arms he turned his head and switched mirrors. It was quite a sight, I think he wore his special cut off t-shirt for 'arm day' (glad I don't have those anymore )

 

[blut wump]

This is his annual plan Jan-Jul: http://www.deepsquatter.com/strength/archives/korte4.htm

If you were to treat it as a competition then you'd take a light workout early in the week and then try to hit all three on the Saturday. Ideally with people standing around cheering to get you all fired up for a true 100% lift. Still, there's nothing to stop your going for it next week as a target-hitting week. This week, though, is your last week of the program.

 

[anotherbutters]

I feel like anotherbutters

Go go single factor gains!

I've yet to break 300 for reps on deads, but I frequently find one of the warmups harder because it's lighter and I'm not giving it the attention it deserves.

If 475 is 95%, then 100% is 500lb. How can you not try that next week?

 

[Jim Ouini]

This is his annual plan Jan-Jul: http://www.deepsquatter.com/strength/archives/korte4.htm

If you were to treat it as a competition then you'd take a light workout early in the week and then try to hit all three on the Saturday. Ideally with people standing around cheering to get you all fired up for a true 100% lift. Still, there's nothing to stop your going for it next week as a target-hitting week. This week, though, is your last week of the program.

I see. Thanks for the link. I have some thinking to do

If 475 is 95%, then 100% is 500lb. How can you not try that next week?

Well I'll just say I did 500, based on my 95% lift

 

[Jim Ouini]

Actually I was thinking, this is the first time I've done singles. A couple months ago I did 435 x 3. I need to look up the calculation and see what the 1RM is for that.

I looked it up, 435 x 3 is 461 1RM.

 

[blut wump]

It's good to see some tangible measurement that the Korte has had an effect. If you add to that that you felt you still had some in the tank when you did today's lift, it looks like the Korte has treated you well.

 

[Jim Ouini]

Yeah after reading the yearly plan I'm tinkering with the idea of a back to back

 

[blut wump]

Now we're talking. If I hadn't still felt twinges in my side, I'd have dived straight back into a fresh run. It'd be good to see your fresh projections.

 

[Jim Ouini]

I'm sure I'm jinxing myself, but lets assume I get my bench and squat (280 and 300, respectively).

He typically goes up 25lbs squat, 10lbs bench and 15lbs deadlift.

So my new targets would be:

Squat: 340
Bench: 305
Dead: 515

Prep phase (60%)

Squat: 205
Bench: 185
Dead: 309

(except I'll probably ramp these again? Since I ended higher than all of these at 71%...)

Week 8 in the gym (95%)

Squat: 325
Bench: 290 (probably 295)
Dead: 490 (probably 495)

Just thinking out loud here, pretty doable unless I go crazy. I have to think about his because I wasn't mentally prepared for another prep phase

 

[anotherbutters]

Well I'll just say I did 500, based on my 95% lift

You know we're not going to let you get away with that C'mon, with 500 on the cards, I wouldn't be able to resist myself. I just worked it out - isn't that a round 5 plates with a few coins on each end?

 

[Jim Ouini]

Aw man I'm good for it

Yeah it's 5 plates and 2.5's. 475 was 4 plates and 35's which I tried not to look at as I attempted it since it looked really heavy and was kind of psyching me out

I almost thought to do 25's and 10's, just to make it look lighter.

 

[blut wump]

You know we're not going to let you get away with that C'mon, with 500 on the cards, I wouldn't be able to resist myself. I just worked it out - isn't that a round 5 plates with a few coins on each end?

This from the man who was the epitome of patience.

500 is just another weight, 5 plates is the biggie, however much that might weigh, and his next cycle will take him there as part of the program. That'd be awesome.

 

[Jim Ouini]

Ever since you guys mentioned 300-400-500, that's now my goal. I'm almost there with bench and dead. Actually, it's more like 3 plates, 4 plates, 5 plates + 2.5

I really need to bring my squat up, I figure I'll have to do this with a belt, though. I'm trying to decide if 5 x 5, Korte or anything not named Smolov is better for squat.

And then I have to bring up my arms, they're getting absolutely puny. I'll have to see if there's a Smolov Smoking Gunz program

 

[Jim Ouini]

Week 8 Day 2

Squat
Bar x 2 x 5
135 x 2 x 3
195 x 3 x 3

Good sets. Paused and looked around at the bottom

Bench
135 x 5
165 x 3
195 x 1
225 x 1
255 x 1
285 x 1

95% is 280, but I did 270 last week and wanted to go up a bit. I wouldn't call it a grind but by no means did it fly up. Regardless, if my memory serves it was easier than my 280 PR back when I did 5 x 5, so I guess I'm happy.


Dead
Bar x 10 (RDL)
135 x 3
225 x 2
315 x 3 x 3

Like last week, these felt hard.

One more 'official' workout Friday, then I'll decide how I want to proceed.

 

[blut wump]

This week is looking prettty solid. Hard work but definitely not all-out 100% maxes. Not wanting to jinx the coming squat, would you call the Korte a success? I recall your squat was almost being lifted at the 95% figure last week.

 

[Jim Ouini]

Yeah I think it's been a success. Like you said, I had some (not a lot) left in the tank on my lifts this week, maybe more on dead and less on bench.

Squat is hard to say, I already did my 95%...I'll shoot for 315 on Friday I think, with a belt.

Love the practice on the big 3, though, it's fun

The thing is, I'm wondering if I'd get the same gains on a 5 x 5, and be able to OHP and row, powershrug or clean pull, I miss those.

Also, if I run Korte again I'm unsure of where to start my 60%'s since I didn't plan to run back to back and pushed it to 71%. Should I start at 71% again? or back down to 60% of new target and ramp up again?

 

[blut wump]

That's hard to say. I reckoned from the start of mine that 58% was too light, even though it felt hard on the first day. If I did it again, I'd certainly add four or five percent to the figures and maybe try to ramp a little towards the end.

Other than the injury, I was very pleased with mine. I feel generally a lot stronger than I did two or three months ago and I added 45 pounds to my squat and finally broke 3 plates on bench on the Korte. My lower back feels stronger too but I'm still wary of deadlifting despite being repeatedly tempted.

You should definitely start somewhere down rather than anywhere near the 71% figure. Of course, you'll be working off of new maxes rather than those old ones. I know you can't have forgotten all that volume

 

[Jim Ouini]

Ugh. I'm sure you think I don't read Korte, really I did. Yeah I meant 58%-62% of new targets. EDIT: Err 58-64%. LOL. I have to do the calcs and see where it puts me.

45lbs on squat is impressive, I don't think I'll see near that. Must be newbie gains j/k

And yes I remember the volume phase. Easy stuff in retrospect, this time around I'm thinking to add some bb curls and tricep pushdowns 'for fun'.

 

[blut wump]

lol that'd be 64%

I guess 45 pounds does seem a lot and I suppose much of it was newbie gains. Newbie to ATF, at least. I have squatted 190Kg before but it was on a Smith and ANNTF. Since moving to free weights, I've never failed any weight that I've lifted out of the hole. I could probably leg press a lot of weight

 

[Jim Ouini]

Caught that, see my edit. It's a wonder I can put my fanny pack on by myself.

It's a shame you got hurt, it'd be real interesting to see where your dead ended up.

 

[Jim Ouini]

Week 8 Day 3

Squat
Bar x 2 x 5
135 x 2 x 3
165 x 1
195 x 1
225 x 1
255 x 1
285 x 1
285 x 1 (belt)
315 x 2 x 1 (belt)

315 was my 100% target, but I hit 295 (95%) last week and 305 seemed kinda pointless I haven't squatted with a belt in a long time, so after 285 I did another rep with the belt just for practice - I forgot how good it felt Anyway, it spurred me on to do 315. I guess I'm happy, wish it woulda felt lighter, though. I did another rep with a pause just because I wanted to but man did I have a sticking point at parallel.

Bench
Bar x 3 x 5 (N-S-W)
135 x 3 x 3 (N-S-W)
185 x 5 x 4 (N-S-W-N-S)

Dead
Bar x 10 (RDL)
135 x 3
225 x 1 (mini-band)
315 x 3 x 3 (mini-band)

Not much to report on either.

Overall: Completed my 8 weeks. Pretty satisfied with the results, I hit dead and bench PR's and squat form is coming along. Still debating this weekend on what to do next week - try for my 100%'s, start a new Korte, what have you.

 

[Jim Ouini]

Oh yeah, after deads I tried some powercleans at 135 after stripping the plates.

I'm sure my form was horrible. Still, they seem like something I'd like to do more of.

 

[blut wump]

Congrats on surviving to the end.

I guess that squat was an ATF PR too. It is kind of surprising how much more solid it feels to squat in a belt. It spurs me to leave the belt off. I was even more astounded when I used knee wraps and can only imagine what a combo of belt, wraps and suit would feel like. Probably like using a Smith.

If you're not diving straight back into another Korte, it'd make sense to find your new 1RMs while you are still in intensity mode.

 

[Jim Ouini]

Thanks BW. I wouldn't call the squat ATF, more like Hams Grazing Calves , but yeah I guess the weight and depth were new territory, have to try to build off it now.

I'm leaning towards trying my targets and then 5 x 5 but deadlifting only once per week seems pretty paltry so we'll see.

 

[blut wump]

It took me a little while to get out of Korte mode.

I started by switching Mondays and Fridays to have rows instead of deads and Wednesdays be more akin to the 5x5 Wednesday but with front squats and GMs. I ran that for a while until I started to feel generally beat up and then took an easy week. By then I'd divested myself of Korte-like workouts.

I tried some deadlifts again on Thursday. Just 120Kg for 8 sets for 3. It felt good and I might do the same again next week with more weight. I've been doing GMs, pull-throughs and dimmels to keep my posterior chain in shape along with hypers and reverse-hypers. I'm planning to go back to box-squats next week or the one after.

 

[Jim Ouini]

Thought I'd just post it here BW:

Yeah, if I wanted to run Korte right away, week 1 loading would be:

(old week 1 weights)*(new target/old target)

and so on.

So let me look at my last volume week:

Squat: 240 (rounded from 239, new target 335)
Bench: 225 (224, new target 315 )
Dead: 375 (372, new target 525)

Intriguing

 

[anotherbutters]

Congrats on finishing, and on the 3 plate squat!

 

[Jim Ouini]

Thanks AB. Finishing wasn't that hard, it was the first 4 weeks.

The last week was just about hitting maxes, and honestly they aren't very hard either you get it or you don't

 

[blut wump]

Indeed, it's easy to be strong. Becoming strong is the hard part.

 

[Jim Ouini]

Well today I found being strong to be pretty hard as well

I tried my 500 dead today, and missed it. To be honest, this morning I really had no plan as to what I was going to do. I knew I was going to the gym, though. As I was driving I thought 'what the hell, let's go for it'. Unfortunately, I forgot my sweats and had to drive all the way back home, should've taken that as a sign.

Anyhoo, here's how it went:

135 x 5
185 x 3
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
500 x 1 (miss)
500 x 1 (not even close enough to call it a miss )

All sets from 275 on were heavy, except for 365 for some reason. 455 felt like 475 did last week. Anyway, my first attempt, I got it to about mid-shin level and bailed out. I tried it again after about 5-6 minutes but couldn't get it off the floor. I brought my belt but I just didn't feel like using it, don't think it would've helped.

I have vids but it's pretty pointless (if you blink you'll miss it )

So anyway I guess it's one thing to set a target, another to reach it. Still, I'd wager about 20+ lbs on my max due to Korte, so I'll take it.

I think the rest of the week I'm going to mess around and then run DF 5 x 5 starting next week.

 

[blut wump]

Don't be discouraged. From the way you described the 475, you're clearly in the zone for 500. Maybe you'd get it with enough motivation. That's the thing with 100% efforts: you can't always expect them to be available.

All in all, I reckon you had a pretty successful run.

 

[Jim Ouini]

Well 475 must've been 98%

Anyway, appreciate the encouragement. I contemplated another attempt later on this week but I kind of want to move on

I haven't done many max attempts, my last failure was on sumo-deads at 465 the last time I was messing around. So time to regroup, I don't think I'll try my bench and squat targets this week.

I think you recommended some light workout this week and the 'meet' on Saturday. Maybe I should've done that.

 

[blut wump]

Good luck with the 5x5, I hear that's pretty good, too. Are you going to run a log? It'll be interesting to see whether doing the Korte changes anything you do or feel about the 5x5.

 

[anotherbutters]

Sorry you missed it. It'd be nice to give it another go and hopefully get it as BW said.

Do you reckon 500 for 3 reps at the end of the 5x5 is on the cards or is that a little too much? Your said your previous 3x3 finished at 455.

 

[Jim Ouini]

Good luck with the 5x5, I hear that's pretty good, too. Are you going to run a log? It'll be interesting to see whether doing the Korte changes anything you do or feel about the 5x5.

Well I'm still betwixt and between on how to organize my 5 x 5 - I think the MC2 version is really good, obviously, and will probably default to that. But I'd like to be able run a program with rows, powershrugs, cleans, dead, squat, and maybe GM somehow. EDIT: along with the otherstuff, that is

I see DFHT has 4 day split with room for all these. Something like that, maybe. I'm kind of researching around. I think the rest of the week I'm going to practice my cleans and some other things.

As far as a log, not sure. Maybe I'll just PM it to you, AB and G5.0 BTW guys, thanks for reading and the input.

Sorry you missed it. It'd be nice to give it another go and hopefully get it as BW said.

Do you reckon 500 for 3 reps at the end of the 5x5 is on the cards or is that a little too much? Your said your previous 3x3 finished at 455.

I don't mean to sound obsessive but I was kind of depressed last night about the failed attempt. It really bothered me for some reason that I didn't hit it. I think it was the goal setting 8 weeks out and the fact that last week I was pretty confident I was right there.

I think 500 x 3 x 3 will be too much If I run straight 5 x 5 I think I'd probably work up to ~435 x 5 x 5 in week 4, maybe 475 x 3 x 3 in Week 9. And maybe think about another attempt at a 500 single after that, if I'm feeling good. Not sure yet.

 

[anotherbutters]

I don't mean to sound obsessive but I was kind of depressed last night about the failed attempt.

Like G5.0 said to me once, you didn't think this was going to be easy did you?

I think you're there already, given a good day, but a 5x5 will put you clear for a single.

 

[Jim Ouini]

Like G5.0 said to me once, you didn't think this was going to be easy did you?

I think you're there already, given a good day, but a 5x5 will put you clear for a single.

Well to be honest I was kind of hoping it would be

I think I like pulling 3RM's better than 1RM's. At least if you miss on 3RM you for sure will get 1 or 2 reps, so you don't feel like a complete bum.