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anotherbutters
New member
Doh! Well spotted, thanks.
AB's Keeling Over Reeling Through Exhaustion
- Thread starter anotherbutters
- Start date
anotherbutters
New member
You're right. It's messed up my nice formatting, but you're right 
anotherbutters
New member
Korte: Week 7, Day 3
I managed two 135kg triples on deads today without too much of a struggle, although they were hard. The 120x1 warmup before them flew up. I think I could have done 135x5 today on the first set. I only just locked out on the second triple though. Hook grip with chalk was great. I don't get much thumb pain these days.
I've attempted a 5RM at this weight 3 times in the past and never got it without hitching, and the weight felt easier today. Not a lot easier, but easier. 3 plates next week!
Bodyweight: 183lb - With thoughts of cutting, I'm drifting down slowly already. I still eat a lot, but I'm no longer gorging myself.
Oh, I forgot the deadlift vid. Keeping the bar against my shins seems to have cured my problem of deads just not feeling right, although the pain in my shoulder came back a little on the final couple of reps.
All weights in kg, warmups excluded.
................Squat...................Bench...................................Deads...........
W1 D1: .... 67 x 6 x 5 reps ..... 48 x 6 x 6 reps (WSNWSN) ....... 87 x 6 x 5 reps ... (147lb/106lb/191lb)
W1 D2: .... 67 x 7 x 5 reps ..... 48 x 7 x 6 reps (NSWNSWN) ..... 87 x 7 x 5 reps
W1 D3: .... 69 x 7 x 5 reps ..... 50 x 7 x 6 reps (NSWNSWN) ..... 90 x 7 x 5 reps
W2 D1: .... 71 x 7 x 5 reps ..... 52 x 7 x 6 reps (NSWNSWN) ..... 92 x 7 x 5 reps
W2 D2: .... 71 x 8 x 5 reps ..... 54 x 7 x 6 reps (NSWNSWN) ..... 94 x 7 x 5 reps
W2 D3: .... 73 x 8 x 5 reps ..... 56 x 7 x 6 reps (NSWNSWN) ..... 96 x 7 x 5 reps
W3 D1: .... 75 x 8 x 5 reps ..... 58 x 8 x 6 reps (NSWNSWNS) ... 98 x 7 x 5 reps
W3 D2: .... 78 x 8 x 5 reps ..... 59 x 8 x 6 reps (NSWNSWNS) ... 101 x 7 x 5 reps
W3 D3: .... 80 x 8 x 5 reps ..... 60 x 8 x 6 reps (NSWNSWNS) ... 103 x 7 x 5 reps
W4 D1: .... 82 x 8 x 5 reps ..... 61 x 8 x 6 reps (NSWNSWNS) ... 105 x 7 x 5 reps
W4 D2: .... 84 x 8 x 5 reps ..... 62 x 8 x 6 reps (NSWNSWNS) ... 108 x 8 x 5 reps
W4 D3: .... 86 x 8 x 5 reps ..... 63 x 8 x 6 reps (NSWNSWNS) ... 111 x 8 x 5 reps
W5 D1: .... 92 x 3 x 3 reps .... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps ... (202lb squat)
W5 D2: .... 80 x 3 x 3 reps ..... 66 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (145lb bench)
W5 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 120 x 3 x 3 reps .. (264lb dead)
W6 D1: .... 98 x 3 x 3 reps .... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps ... (216lb squat)
W6 D2: .... 80 x 3 x 3 reps ..... 70 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (154lb bench)
W6 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 128 x 3 x 3 reps .. (282lb dead)
W7 D1: .... 104 x 2 x 3 reps ... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps .. (229lb squat)
W7 D2: .... 80 x 3 x 3 reps ..... 74 x 2 x 3 (+1x2) reps ........... 105 x 3 x 3 reps ... (163lb bench)
TODAY: ... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 135 x 2 x 3 reps ... (297lb dead)
I managed two 135kg triples on deads today without too much of a struggle, although they were hard. The 120x1 warmup before them flew up. I think I could have done 135x5 today on the first set. I only just locked out on the second triple though. Hook grip with chalk was great. I don't get much thumb pain these days.
I've attempted a 5RM at this weight 3 times in the past and never got it without hitching, and the weight felt easier today. Not a lot easier, but easier. 3 plates next week!
Bodyweight: 183lb - With thoughts of cutting, I'm drifting down slowly already. I still eat a lot, but I'm no longer gorging myself.
Oh, I forgot the deadlift vid. Keeping the bar against my shins seems to have cured my problem of deads just not feeling right, although the pain in my shoulder came back a little on the final couple of reps.
All weights in kg, warmups excluded.
................Squat...................Bench...................................Deads...........
W1 D1: .... 67 x 6 x 5 reps ..... 48 x 6 x 6 reps (WSNWSN) ....... 87 x 6 x 5 reps ... (147lb/106lb/191lb)
W1 D2: .... 67 x 7 x 5 reps ..... 48 x 7 x 6 reps (NSWNSWN) ..... 87 x 7 x 5 reps
W1 D3: .... 69 x 7 x 5 reps ..... 50 x 7 x 6 reps (NSWNSWN) ..... 90 x 7 x 5 reps
W2 D1: .... 71 x 7 x 5 reps ..... 52 x 7 x 6 reps (NSWNSWN) ..... 92 x 7 x 5 reps
W2 D2: .... 71 x 8 x 5 reps ..... 54 x 7 x 6 reps (NSWNSWN) ..... 94 x 7 x 5 reps
W2 D3: .... 73 x 8 x 5 reps ..... 56 x 7 x 6 reps (NSWNSWN) ..... 96 x 7 x 5 reps
W3 D1: .... 75 x 8 x 5 reps ..... 58 x 8 x 6 reps (NSWNSWNS) ... 98 x 7 x 5 reps
W3 D2: .... 78 x 8 x 5 reps ..... 59 x 8 x 6 reps (NSWNSWNS) ... 101 x 7 x 5 reps
W3 D3: .... 80 x 8 x 5 reps ..... 60 x 8 x 6 reps (NSWNSWNS) ... 103 x 7 x 5 reps
W4 D1: .... 82 x 8 x 5 reps ..... 61 x 8 x 6 reps (NSWNSWNS) ... 105 x 7 x 5 reps
W4 D2: .... 84 x 8 x 5 reps ..... 62 x 8 x 6 reps (NSWNSWNS) ... 108 x 8 x 5 reps
W4 D3: .... 86 x 8 x 5 reps ..... 63 x 8 x 6 reps (NSWNSWNS) ... 111 x 8 x 5 reps
W5 D1: .... 92 x 3 x 3 reps .... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps ... (202lb squat)
W5 D2: .... 80 x 3 x 3 reps ..... 66 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (145lb bench)
W5 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 120 x 3 x 3 reps .. (264lb dead)
W6 D1: .... 98 x 3 x 3 reps .... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps ... (216lb squat)
W6 D2: .... 80 x 3 x 3 reps ..... 70 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (154lb bench)
W6 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 128 x 3 x 3 reps .. (282lb dead)
W7 D1: .... 104 x 2 x 3 reps ... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps .. (229lb squat)
W7 D2: .... 80 x 3 x 3 reps ..... 74 x 2 x 3 (+1x2) reps ........... 105 x 3 x 3 reps ... (163lb bench)
TODAY: ... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 135 x 2 x 3 reps ... (297lb dead)
solarclimax
New member
Nice deadlift, good luck with the 3 plates.
anotherbutters
New member
Thanks. I'm bound to forget the deadlift vid 
Now that I'm into the peaking phase, I have a taste for the higher weights. I was going to do another loading phase after the Korte (whilst cutting), but I'd like to carry on using the higher weights for a while longer. I'll be loading for 6 weeks, so I don't want to load too hard. I'm now thinking of the following, which is a mix of training doubles and flat 5x5 sets. I haven't rowed for a long time, so I'll stick to two 5x5's to get some practice in. I'm not sure if my back's ok for OH press yet, but I'll give them a go.
squat 4x2, backoff
bench 5x5
row 5x5
front squat 1x5
dead 4x2, backoff
OH press 5x5
squat 5x5
bench 4x2, backoff
row 5x5
Now that I'm into the peaking phase, I have a taste for the higher weights
. I was going to do another loading phase after the Korte (whilst cutting), but I'd like to carry on using the higher weights for a while longer. I'll be loading for 6 weeks, so I don't want to load too hard. I'm now thinking of the following, which is a mix of training doubles and flat 5x5 sets. I haven't rowed for a long time, so I'll stick to two 5x5's to get some practice in. I'm not sure if my back's ok for OH press yet, but I'll give them a go.squat 4x2, backoff
bench 5x5
row 5x5
front squat 1x5
dead 4x2, backoff
OH press 5x5
squat 5x5
bench 4x2, backoff
row 5x5
Cynical Simian
New member
I like it. Is your plan to push the doubles more than the 5s on squats (hence their placement after the extra day of rest on Monday)?
anotherbutters
New member
Yes. I'll obviously be increasing the weight on the 5x5's too, but my focus will be on the doubles. I've never trained doubles before, so I'm hoping for some good gains, although I realise that any loading will hold me back. As always, I'll be playing it by ear.
anotherbutters
New member
Korte: Week 8, Day 1
Failure! Missed my squat triple and only got 109kg x 1, so I tried 105 and got 2, then tried 100 and still only got 2. Pretty annoyed about it, but I knew it was a big jump from last week's very hard 104x3. The plan I've been following is the one where I accidentally used my 1RM weight for 3 reps, so it's been a little ambitious all along. I've doubted the weights planned for this week since I realised that mistake, but I thought I'd go for it anyway. Now I'm thinking of reducing this week's bench and deadlift weights to be more realistic. This week's deadlift's supposed to be 143kg (last week was a hard 135), but I'd be happy with 140 (3 plates).
I'm getting niggling pains in my shoulder still and in my lower back, which has never really healed. My right glute is a little painful to stretch too, as though it's still knotted up a bit, so I might go back to the physio girl for another ass massage once I've cut a few pounds
.
I'm thinking of stopping the Korte after this week rather than carrying on for another. I'll move on to the 5x5 type workout with doubles in it that I posted yesterday.
Bodyweight: 182.2lb, slowly coming down, but I'm not attributing today's performance to it.
All weights in kg, warmups excluded.
................Squat...................Bench...................................Deads...........
W1 D1: .... 67 x 6 x 5 reps ..... 48 x 6 x 6 reps (WSNWSN) ....... 87 x 6 x 5 reps ... (147lb/106lb/191lb)
W1 D2: .... 67 x 7 x 5 reps ..... 48 x 7 x 6 reps (NSWNSWN) ..... 87 x 7 x 5 reps
W1 D3: .... 69 x 7 x 5 reps ..... 50 x 7 x 6 reps (NSWNSWN) ..... 90 x 7 x 5 reps
W2 D1: .... 71 x 7 x 5 reps ..... 52 x 7 x 6 reps (NSWNSWN) ..... 92 x 7 x 5 reps
W2 D2: .... 71 x 8 x 5 reps ..... 54 x 7 x 6 reps (NSWNSWN) ..... 94 x 7 x 5 reps
W2 D3: .... 73 x 8 x 5 reps ..... 56 x 7 x 6 reps (NSWNSWN) ..... 96 x 7 x 5 reps
W3 D1: .... 75 x 8 x 5 reps ..... 58 x 8 x 6 reps (NSWNSWNS) ... 98 x 7 x 5 reps
W3 D2: .... 78 x 8 x 5 reps ..... 59 x 8 x 6 reps (NSWNSWNS) ... 101 x 7 x 5 reps
W3 D3: .... 80 x 8 x 5 reps ..... 60 x 8 x 6 reps (NSWNSWNS) ... 103 x 7 x 5 reps
W4 D1: .... 82 x 8 x 5 reps ..... 61 x 8 x 6 reps (NSWNSWNS) ... 105 x 7 x 5 reps
W4 D2: .... 84 x 8 x 5 reps ..... 62 x 8 x 6 reps (NSWNSWNS) ... 108 x 8 x 5 reps
W4 D3: .... 86 x 8 x 5 reps ..... 63 x 8 x 6 reps (NSWNSWNS) ... 111 x 8 x 5 reps
W5 D1: .... 92 x 3 x 3 reps .... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps ... (202lb squat)
W5 D2: .... 80 x 3 x 3 reps ..... 66 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (145lb bench)
W5 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 120 x 3 x 3 reps .. (264lb dead)
W6 D1: .... 98 x 3 x 3 reps .... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps ... (216lb squat)
W6 D2: .... 80 x 3 x 3 reps ..... 70 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (154lb bench)
W6 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 128 x 3 x 3 reps .. (282lb dead)
W7 D1: .... 104 x 2 x 3 reps ... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps .. (229lb squat)
W7 D2: .... 80 x 3 x 3 reps ..... 74 x 2 x 3 (+1x2) reps ........... 105 x 3 x 3 reps ... (163lb bench)
W7 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 135 x 2 x 3 reps ... (297lb dead)
TODAY: ... 109x1, 105x2, 100x2 ... 57 x 5 x 4 reps ............... 105 x 3 x 3 reps .. (240lb squat)
Failure! Missed my squat triple and only got 109kg x 1, so I tried 105 and got 2, then tried 100 and still only got 2. Pretty annoyed about it, but I knew it was a big jump from last week's very hard 104x3. The plan I've been following is the one where I accidentally used my 1RM weight for 3 reps, so it's been a little ambitious all along. I've doubted the weights planned for this week since I realised that mistake, but I thought I'd go for it anyway. Now I'm thinking of reducing this week's bench and deadlift weights to be more realistic. This week's deadlift's supposed to be 143kg (last week was a hard 135), but I'd be happy with 140 (3 plates).
I'm getting niggling pains in my shoulder still and in my lower back, which has never really healed. My right glute is a little painful to stretch too, as though it's still knotted up a bit, so I might go back to the physio girl for another ass massage once I've cut a few pounds
.I'm thinking of stopping the Korte after this week rather than carrying on for another. I'll move on to the 5x5 type workout with doubles in it that I posted yesterday.
Bodyweight: 182.2lb, slowly coming down, but I'm not attributing today's performance to it.
All weights in kg, warmups excluded.
................Squat...................Bench...................................Deads...........
W1 D1: .... 67 x 6 x 5 reps ..... 48 x 6 x 6 reps (WSNWSN) ....... 87 x 6 x 5 reps ... (147lb/106lb/191lb)
W1 D2: .... 67 x 7 x 5 reps ..... 48 x 7 x 6 reps (NSWNSWN) ..... 87 x 7 x 5 reps
W1 D3: .... 69 x 7 x 5 reps ..... 50 x 7 x 6 reps (NSWNSWN) ..... 90 x 7 x 5 reps
W2 D1: .... 71 x 7 x 5 reps ..... 52 x 7 x 6 reps (NSWNSWN) ..... 92 x 7 x 5 reps
W2 D2: .... 71 x 8 x 5 reps ..... 54 x 7 x 6 reps (NSWNSWN) ..... 94 x 7 x 5 reps
W2 D3: .... 73 x 8 x 5 reps ..... 56 x 7 x 6 reps (NSWNSWN) ..... 96 x 7 x 5 reps
W3 D1: .... 75 x 8 x 5 reps ..... 58 x 8 x 6 reps (NSWNSWNS) ... 98 x 7 x 5 reps
W3 D2: .... 78 x 8 x 5 reps ..... 59 x 8 x 6 reps (NSWNSWNS) ... 101 x 7 x 5 reps
W3 D3: .... 80 x 8 x 5 reps ..... 60 x 8 x 6 reps (NSWNSWNS) ... 103 x 7 x 5 reps
W4 D1: .... 82 x 8 x 5 reps ..... 61 x 8 x 6 reps (NSWNSWNS) ... 105 x 7 x 5 reps
W4 D2: .... 84 x 8 x 5 reps ..... 62 x 8 x 6 reps (NSWNSWNS) ... 108 x 8 x 5 reps
W4 D3: .... 86 x 8 x 5 reps ..... 63 x 8 x 6 reps (NSWNSWNS) ... 111 x 8 x 5 reps
W5 D1: .... 92 x 3 x 3 reps .... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps ... (202lb squat)
W5 D2: .... 80 x 3 x 3 reps ..... 66 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (145lb bench)
W5 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 120 x 3 x 3 reps .. (264lb dead)
W6 D1: .... 98 x 3 x 3 reps .... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps ... (216lb squat)
W6 D2: .... 80 x 3 x 3 reps ..... 70 x 3 x 3 reps ...................... 105 x 3 x 3 reps ... (154lb bench)
W6 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 128 x 3 x 3 reps .. (282lb dead)
W7 D1: .... 104 x 2 x 3 reps ... 57 x 5 x 4 reps ....................... 105 x 3 x 3 reps .. (229lb squat)
W7 D2: .... 80 x 3 x 3 reps ..... 74 x 2 x 3 (+1x2) reps ........... 105 x 3 x 3 reps ... (163lb bench)
W7 D3: .... 80 x 3 x 3 reps ..... 57 x 5 x 4 reps ....................... 135 x 2 x 3 reps ... (297lb dead)
TODAY: ... 109x1, 105x2, 100x2 ... 57 x 5 x 4 reps ............... 105 x 3 x 3 reps .. (240lb squat)
