AB's Happy Smiley Thoughts journal

[blut wump]

I suspect that I'd give some thought to running the intensity phase more akin to that of a 5x5. Probably some hybrid of the two but working triples rather than just a couple of singles. That'd allow using slightly lower weights if you're unused to all-out straining with singles or if you've gained enough strength that you are pushed into fresh territory. Remember the Korte is really designed for competing powerlifters.

I remember that I was carrying a lot of fatigue coming out of the volume phase, much more than I've ever carried from a 5x5 and that has to be factored in.

 

[anotherbutters]

Thanks. I'd only re-read the volume phase and forgot that the second half went down to singles. I agree, there's no need for me to follow that.

Today's workout on the way...

 

[anotherbutters]

SF 5x5 Week 9, Wednesday

Bodyweight: 179.6lb

I just didn't feel like working out today. I feel like I'm coming down with something and my mind was wandering all the time. Today's workout wasn't brilliant, although I surprised myself with another front squat PR.

Previous weeks in colour, warmups not included.

1. Core work
One/two-legged back bridges, curlups, side bridges and birddogs: 7x10 secs each

2. Front Squats (kg)
30x5 ... 40x5 ... 50x5 ... 60x5 ... 70x5 ... PR
35x5 ... 45x5 ... 55x5 ... 62x5 ... 72x5 ... PR
35x5 ... 45x5 ... 55x5 ... 65x5 ... 75x5 ... PR
35x5 ... 45x5 ... 55x5 ... 65x5 ... 77x5 ... PR
35x5 ... 45x5 ... 55x5 ... 67x5 ... 79x5 ... PR (174lb)

The 4th set felt heavy, but the 5th set wasn't as much of a strain as I expected. Every rep just went up ok. If I were carrying on, I'd try 81kg next week. It'd be a shame to stop this progression.

3. Deads (kg)
60x5 ... 75x5 ... 90x5 ... 105x5 ... 120x5
60x5 ... 75x5 ... 90x5 ... 107x5 ... 125x5
60x5 ... 80x5 ... 95x5 ... 110x5 ... 130x5
60x5 ... 80x5 ... 95x5 ... 112x5 ... 133x3 (FAIL)
60x5 ... 80x5 ... 95x5 ... 112x5 ... 133x3, grip failed then 133x2 with straps
60x5 ... 80x5 ... 95x5 ... 110x5 ... 124x4 (GRIP FAILED)

I wasn't sure what weights to use today, with my thoughts of trying another program. This was the intended workout, with a deload to 124kg.

But, I just wasn't enjoying this workout and had to force myself to do the final set. My hook grip opened on the 4th rep, even with chalk and I couldn't keep it closed when I started the 5th rep. I just put it back down. I had the straps ready, but I gave up.

4. Incline press (kg) - instead of military press
35x5 ... 40x5 ... 45x5 ... 50x5 ... 55x5
35x5 ... 40x5 ... 45x5 ... 50x5 ... 57x4 (FAIL)

I wasn't sure whether the spotter bars were high enough and the 5th rep was going to be a struggle, so I bailed. I feel like I gave up, but the 4th rep barely made it. I think I started too high on these last week.

I didn't do any chins (or rows, which were going to be the substitute).


Comments

It's just one of those days where you come home from work and want to put your feet up, not start a workout containing deadlifts. That's not a good sign from someone considering a loading phase containing deadlifts 3 times per week! I still haven't found my groove with deads. Neither a high nor a low starting point seems efficient.

 

[blut wump]

Congrats and commiserations. You get those days.

One thing about the Korte is that you get lots and lots of practice at very moderate weights.

 

[anotherbutters]

Yes, I was going to come onto that.

I find the Korte interesting because you train for singles using a massive volume of relatively modest weights. I'd have thought you'd detrain yourself from the higher intensities, but you obviously don't, as it works.

If I use an optimistic projected 1RM for deads of 150kg, 64% is still only 96kg. I know I ought to treat the percentages as guidelines and that I'd be pulling that weight at the end of week 4, fully loaded, but it seems doable.

The Smolov Junior is also interesting. How would you run squatting 4 days per week. Mon, Tue, Thu, Sat? I like the higher intensity.

I'm favouring a Korte based loading phase so far, followed by a modified deload/peak like you suggested.

 

[xblitz44x]

It's just one of those days where you come home from work and want to put your feet up, not start a workout containing deadlifts. That's not a good sign from someone considering a loading phase containing deadlifts 3 times per week! I still haven't found my groove with deads. Neither a high nor a low starting point seems efficient.

Everybody's had those workouts before; Friday was one for me actually. Just don't beat yourself up over it and take it as a sign to eat and rest more.

Forgive me if you've already explained, but why are you considering deadlifting 3 times per week? I've deadlifted once per week in the past, and this cycle just bi-weekly and it seems to be working. Maybe consider doing stiff-legs one week and deads the other. Or consider doing heavy deads just once per week with a light, DE day the next day to help get bar speed from the floor.

 

[blut wump]

The first week of Korte is easy but hard work because of the volume and not being conditioned for it. By the second week you get into the rhythm. I think unless you make an effort to keep increasing the weights as Jim and I both did then 3 and 4 will be too easy and the results might be disappointing. Push yourself, though, and you will get very loaded.

I've seen some say they weren't impressed with their results from the Korte but they'd just followed the percentages blindly. Take them as guidelines and strive to beat them again and again.

 

[anotherbutters]

Yeah. Loading is getting loaded, not following percentages

xblitz, I could definitely carry on following the SF5x5 and get results, but things just seem to be progressing really slowly at present. I ran the SF5x5 late last year and had great results before getting injured. My squat is still about 13% below what it was and I feel like I need a lot more volume with it.

One thing lead to another and here I am considering the Korte. It IS completely unnecessary and over the top for my current level of training (ignoring injuries, still less than a year of proper training), but I just fancy a change from the SF5x5 for a while.

Korte = squat, bench and deadlift 3x per week with nothing else. Load up for 4 weeks, then deload and peak.

 

[xblitz44x]

Yeah I actually just checked out a link on it. It looks like solid program. I just don't know how your core is going to hold up deadlifting 3 times a week with volume. God bless you!

 

[anotherbutters]

I've never had a problem with my core deadlifting. I'm currently pulling just under 3 plates for reps, so it's not a huge amount.

I tend to notice my core more on squats, where I have to be more conscious of keeping tight, keeping upright and not leaning forward.