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Anyone used 3x3
- Thread starter phatman42
- Start date
Have not used. read the details of it. from here
http://www.deepsquatter.com/strength/archives/korte.htm
I would be worried that there appears to be no accessory exercises or any emphasis to target weak links.
I would concerned that the weak links etc you improved or tried to under WSB will regress throughout this 8 week period.
my 2pence mate and good luck.
http://www.deepsquatter.com/strength/archives/korte.htm
I would be worried that there appears to be no accessory exercises or any emphasis to target weak links.
I would concerned that the weak links etc you improved or tried to under WSB will regress throughout this 8 week period.
my 2pence mate and good luck.
Last edited:
Zander1983
New member
phatman42 said:
Why don't you just have a competition day and test the big 3? Fail on each of them, then you'll know your weak points and can get back to WSB and bitch-slap them
I'll do that at the end of this i think. I've done WSB for 4-5 months now, and it's been good, but i really feel like a change... i need to get to know the big 3 properly, and if i don't by the end of this, i never will 
It's not quite the big 3 though.
I'm doing 3x3 with
-Box Squats
-Close Grip BP
-Deadlift
Did my first workout tonight. Felt good, will update as i go along (if anyone is interested)
It's not quite the big 3 though.
I'm doing 3x3 with
-Box Squats
-Close Grip BP
-Deadlift
Did my first workout tonight. Felt good, will update as i go along (if anyone is interested
)Day2
Only one workout 2 and its been VERY HOT!! been up to 95 degF. Now before you americans go how that is nothing, that is just under the record temperature in this country, we're not used to it, we have rain all year normally.
Didn't feel tired from last workout, but we'll see as thngs go on.
Today:
Box Sqaut 253 x 5 sets of 5
Close Grip Bench 154 x 8 sets of 6
Deadlift 286 x 5 sets of 5
Only one workout 2 and its been VERY HOT!! been up to 95 degF. Now before you americans go how that is nothing, that is just under the record temperature in this country, we're not used to it, we have rain all year normally.
Didn't feel tired from last workout, but we'll see as thngs go on.
Today:
Box Sqaut 253 x 5 sets of 5
Close Grip Bench 154 x 8 sets of 6
Deadlift 286 x 5 sets of 5
Day3
The heat continues, and today we had the highest recorded temp in this country at 37.8 degC
Went out last nite for my birthday and got trashed, but funnily was ok today to go to the gym
Same workout as before, starting to feel a lot more confortable with it now. No immediate signs of it being too much for my body to handle.
The heat continues, and today we had the highest recorded temp in this country at 37.8 degC
Went out last nite for my birthday and got trashed, but funnily was ok today to go to the gym
Same workout as before, starting to feel a lot more confortable with it now. No immediate signs of it being too much for my body to handle.
Day 5
Same as previous workout
Damn this is getting easier as i go along.
Squats especially as these were the hard movements at the beginning of the cycle. Think it's partly cos i'm getting more used to the form with all the reps i'm doing.
Next time i get a change i'll have to video it and get some critics to rip it apart
Same as previous workout
Damn this is getting easier as i go along.
Squats especially as these were the hard movements at the beginning of the cycle. Think it's partly cos i'm getting more used to the form with all the reps i'm doing.
Next time i get a change i'll have to video it and get some critics to rip it apart
Zander1983
New member
phatman42 said:
You Brits are really pathetic, you know
You're definately on the right track with this routine. Its very basic, but it will build you a brilliant base for you football (if I remember correctly?).
Zander1983 said:You Brits are really pathetic, you know
You're definately on the right track with this routine. Its very basic, but it will build you a brilliant base for you football (if I remember correctly?).
Doesn't stop you Aussies from coming over here and nicking all our Bar Jobs
Yeah football that's right. And at the moment the beef is piling on it seems. Eating plenty and not worrying too much about my weight is helping as well. I guess you can say i'm bulking, even though i'm quite fat anyway
Just make a decision that strength is more important to me than fat% at the moment.Anyway, nice to see some peeps are still reading my diary. Will keep posting
Day 7
Weights move up again
Box Sq - 275 x 5so5
C Grip Bnch - 170 x 8so6
Deadlift - 298 x 5so5
Been a long and tiring week, and i arrived late so had to do the workout much more hurried than usual.
Still felt very good though, and checking out my fav instructor from time to time kept me going
So that's half way through phase 1 so far. Seems to be doing me good, my body is looking more "solid"
Weights move up again
Box Sq - 275 x 5so5
C Grip Bnch - 170 x 8so6
Deadlift - 298 x 5so5
Been a long and tiring week, and i arrived late so had to do the workout much more hurried than usual.
Still felt very good though, and checking out my fav instructor from time to time kept me going
So that's half way through phase 1 so far. Seems to be doing me good, my body is looking more "solid"
Day 8
Same routine as day 7 (except read the deadlift part wrong on friday, realised i should've done 308 x 5so5 so that's what i did today)
I'm very surprised, i really did think i would start to feel effects of over training, but today was a really good workout. Next week might start getting tough after the next weight increase. But still feel fresh physically.
Been eating lots which helps i think, i think it would be different if i was trying to cut while using this routine.
Same routine as day 7 (except read the deadlift part wrong on friday, realised i should've done 308 x 5so5 so that's what i did today)
I'm very surprised, i really did think i would start to feel effects of over training, but today was a really good workout. Next week might start getting tough after the next weight increase. But still feel fresh physically.
Been eating lots which helps i think, i think it would be different if i was trying to cut while using this routine.
Mike_Rojas
New member
Keep us posted.
Day 12
Same again
This is ment to be the last workout of phase I, but i think i'm gonna up the weights and do another week, as it's not really been what i'd call hard. Next week should be tough though.
Also not sure if i will do phase II as it's usually the lead up to competition, or a max effort test, but as i'm not really going to be needing that... i'm tempted to go straight into 5x5 instead, i've been doing 5x5 for bench and deadlift anyway (abeit 3 times a week)
Same again
This is ment to be the last workout of phase I, but i think i'm gonna up the weights and do another week, as it's not really been what i'd call hard. Next week should be tough though.
Also not sure if i will do phase II as it's usually the lead up to competition, or a max effort test, but as i'm not really going to be needing that... i'm tempted to go straight into 5x5 instead, i've been doing 5x5 for bench and deadlift anyway (abeit 3 times a week)
Day 13
Decided to do one more week of phase I and then leave 3x3 for the reasons i stated in the last post
So today was:
Box Sq - 297 x 5so5
C Grip Bnch - 181 x 8so6
Deadlift - 330 x 5so5
Really getting hard now!!
It's going to be tough this week, but it'll be good for me i think.
Decided to do one more week of phase I and then leave 3x3 for the reasons i stated in the last post
So today was:
Box Sq - 297 x 5so5
C Grip Bnch - 181 x 8so6
Deadlift - 330 x 5so5
Really getting hard now!!
It's going to be tough this week, but it'll be good for me i think.
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