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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)
Jim Ouini
New member
Sorry to hear about the missed reps. 5kg is kind of a big jump towards the end of a cycle as you said. I missed my target bench and deadlift at the end of my Korte if it's any consolation, although I think it was more overestimating my target 
At any rate, you've got a nice base to work off of for your upcoming 5 x 5
At any rate, you've got a nice base to work off of for your upcoming 5 x 5
anotherbutters
New member
Korte: Week 8, Day 2
I reduced my bench target for today from 78kg to 76kg and got it. It was more realistic. Very hard, but I got it. I followed that with a single at 80kg (1 1/2 plates) and got it. I've tried that before and failed. It was hard, but not as hard as I expected. I guess there's a PR in there somewhere. PR!
I skipped deads. I did a big GM during one of the squats on Monday, which at one point would have crippled me. It didn't cause any lower back pain at the time, but I'm a little tender there now. 'Heavy' benching always makes it worse too, so given the 3 plate dead I want to do on Friday, I didn't think there was any point in doing deads today. This will be my last week of the Korte, so I don't mind a little deconditioning.
Bodyweight: 183.6lb - back to 'normal' from Wed's low.
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)
W8 D1: .... 109x1, 105x2, 100x2 ... 57 x 5 x 4 reps ............... 105 x 3 x 3 reps .. (240lb squat)
TODAY: ... 80 x 3 x 3 reps ..... 76 x 3, 80 x 1 reps .................. skipped ... (168x3 & 176lbx1 bench)
I reduced my bench target for today from 78kg to 76kg and got it. It was more realistic. Very hard, but I got it. I followed that with a single at 80kg (1 1/2 plates) and got it. I've tried that before and failed. It was hard, but not as hard as I expected. I guess there's a PR in there somewhere. PR!
I skipped deads. I did a big GM during one of the squats on Monday, which at one point would have crippled me. It didn't cause any lower back pain at the time, but I'm a little tender there now. 'Heavy' benching always makes it worse too, so given the 3 plate dead I want to do on Friday, I didn't think there was any point in doing deads today. This will be my last week of the Korte, so I don't mind a little deconditioning.
Bodyweight: 183.6lb - back to 'normal' from Wed's low.
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)
W8 D1: .... 109x1, 105x2, 100x2 ... 57 x 5 x 4 reps ............... 105 x 3 x 3 reps .. (240lb squat)
TODAY: ... 80 x 3 x 3 reps ..... 76 x 3, 80 x 1 reps .................. skipped ... (168x3 & 176lbx1 bench)
anotherbutters
New member
Korte: Week 8, Day 3
Well, I kind of got 3 plates. First set I managed one good rep, then started to lose my grip and couldn't properly lock out the second rep. I tried another set with straps and managed 3, although there was a hitch on the final rep. My previous best was 3 attempts over 3 weeks at 135 and the best I managed then was 4 reps with some hitching. I think that's a PR!
My schedule's all out of whack because I have a friend from Australia staying over, so I did this on Saturday afternoon after a few beers (not a lot) on Friday night. I dare say I could get 3 reps without hitching on a better day.
This will be my last workout on the Korte. I'll write some comments to summarise later.
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)
W8 D1: .... 109x1, 105x2, 100x2 ... 57 x 5 x 4 reps ............... 105 x 3 x 3 reps .. (240lb squat)
W8 D2: .... 80 x 3 x 3 reps ..... 76 x 3, 80 x 1 reps .................. skipped ... (168x3 & 176lbx1 bench)
W8 D3: .... 80 x 3 x 3 reps ..... skipped .................................. 140x2, 140x3 reps ... (308lb dead)
Well, I kind of got 3 plates. First set I managed one good rep, then started to lose my grip and couldn't properly lock out the second rep. I tried another set with straps and managed 3, although there was a hitch on the final rep. My previous best was 3 attempts over 3 weeks at 135 and the best I managed then was 4 reps with some hitching. I think that's a PR!
My schedule's all out of whack because I have a friend from Australia staying over, so I did this on Saturday afternoon after a few beers (not a lot) on Friday night. I dare say I could get 3 reps without hitching on a better day.
This will be my last workout on the Korte. I'll write some comments to summarise later.
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)
W8 D1: .... 109x1, 105x2, 100x2 ... 57 x 5 x 4 reps ............... 105 x 3 x 3 reps .. (240lb squat)
W8 D2: .... 80 x 3 x 3 reps ..... 76 x 3, 80 x 1 reps .................. skipped ... (168x3 & 176lbx1 bench)
W8 D3: .... 80 x 3 x 3 reps ..... skipped .................................. 140x2, 140x3 reps ... (308lb dead)
Last edited:
anotherbutters
New member
Thanks. Even if they weren't perfect reps, I'm definitely stronger at these. A 130x1 warmup went up pretty easily. I'm going to try to get more work in above 140kg in the coming weeks, working doubles. Not sure how much to back off for next week yet. I'm thinking 135x4x2 reps, then increase by 2kg every week.
anotherbutters
New member
From this, the optimal total number of reps for heavy doubles is 7, so I'm fairly comfortable with 4x2. If I went for 5 or 6 sets, I'd end up going lighter to accommodate the extra sets.
To push doubles, I'm not yet sure whether to back off a bit to create a bit of a ramp or carry on pushing from where I am right now. With squats for example, I've recently done 104x2x3 (triples), 109x1 and 105x2. So to push hard, I'd try 104x4x2 today and try to add 2kg every week. I'm starting to cut too. What do you think?
blut wump
New member
Since you've been groaning a little this past week and you'll be increasing the volume and you're cutting, I'd be inclined to back off further. Maybe 100, 104, 106.
I'd also suggest throwing in a couple of back-off sets of 8-10 reps.
There's no hard and fast methodology for this, you just have to feel out your own tolerances for pushing hard at low reps. Don't be too surprised if your strength mysteriously abandons you on later sets and be prepared to attack another set even if you find yourself dropping down to singles.
I'd also suggest throwing in a couple of back-off sets of 8-10 reps.
There's no hard and fast methodology for this, you just have to feel out your own tolerances for pushing hard at low reps. Don't be too surprised if your strength mysteriously abandons you on later sets and be prepared to attack another set even if you find yourself dropping down to singles.
anotherbutters
New member
Korte: Summary
Here are my initial 1RM's and projected 1RM's from the beginning, followed by the actual weights I lifted in the final week:
I think the Korte has basically taken me out of the post-layoff stage and put me back at my old maxes. I also feel like I now have a solid base for more single factor gains.
The volume phase was pretty gruelling but I managed to push a lot more than I thought I'd be able to. I don't think all that work translated well into being able to lift heavier weights in the second half though. I feel like I ought to have done some higher intensity work in there too. I also developed some pain in my right shoulder (rear delt) when deadlifting in the volume phase, but that had cleared up completely by week 8. And I learnt to deadlift with the bar closer to my shins
My bodyweight went up by a few pounds in the middle of the run, but I let it drop towards the end. Overall, I'm up by about 4 pounds, so no big change.
In summary, I'm glad I ran the Korte. I knew it wasn't particularly well suited to me when I started it, but I wanted to see what the volume phase would be like, and get plenty of practice at squatting, benching and deadlifting. It didn't bury me as much as it has some others, but I think that's because the weights really weren't that heavy in absolute terms. I'm not sure I'd run it again for a long while, but I'm still glad I ran it.
Here are my initial 1RM's and projected 1RM's from the beginning, followed by the actual weights I lifted in the final week:
I went for triples in the intensity phase rather than singles. I've definitely made progress, although it hasn't been as spectacular as I'd have liked. My squats were stuck around 90kgx5 before, even though my old 5RM before the layoff was 105kg.
I think the Korte has basically taken me out of the post-layoff stage and put me back at my old maxes. I also feel like I now have a solid base for more single factor gains.
The volume phase was pretty gruelling but I managed to push a lot more than I thought I'd be able to. I don't think all that work translated well into being able to lift heavier weights in the second half though. I feel like I ought to have done some higher intensity work in there too. I also developed some pain in my right shoulder (rear delt) when deadlifting in the volume phase, but that had cleared up completely by week 8. And I learnt to deadlift with the bar closer to my shins
My bodyweight went up by a few pounds in the middle of the run, but I let it drop towards the end. Overall, I'm up by about 4 pounds, so no big change.
In summary, I'm glad I ran the Korte. I knew it wasn't particularly well suited to me when I started it, but I wanted to see what the volume phase would be like, and get plenty of practice at squatting, benching and deadlifting. It didn't bury me as much as it has some others, but I think that's because the weights really weren't that heavy in absolute terms. I'm not sure I'd run it again for a long while, but I'm still glad I ran it.
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