Blut Wump - Korte 3x3

[blut wump]

Another option you have to tone it down for him are to use ramps instead of flat weight selection for the sets. I guess to some extent it might depend on how gentle you need to be with his ego. The first week should be fine. It seems hard but that's really just the shock of the volume. When he complains, you can suggest the ramps.

 

[Guinness5.0]

Hmmm... seems to me that 5x5 would be more appropriate in terms of adjusting to volume. Plus it would seem easier to swallow than doing just the big 3 for so long. It took me a while to see that 5x5 wasn't insanity- I can only imagine what my reaction to Korte would have been about 6 months ago

 

[blut wump]

My glutes, lower back, thighs and hamstrings are still aching six days after ending the Volume phase. I'm keen to know when I'll feel genuinely deloaded or whether that's now just the ghost of workouts past.

I've enjoyed having the simplicity of just the three lifts. They cover everything between them so no worries about imbalance. I expected my lats to lag and maybe they have lost some hugeness but they were aching the first week which I put down to the odd grip widths on Bench. I was starting to feel tempted to do some rowing after the last workout.

I've been wondering how I'd approach another 5x5 mostly how much I'd try to compress the ramps after the Korte and how it would feel to be deadlifting only once a week and benching just twice a week. How can people hope to grow benching just twice a week for only 5x5? That middle squat is hardly worth turning up for either.

Jim, your soon-to-be-ex prospective workout partner will love the Korte. You could run a sweepstake at the gym on how many sessions he survives before making an excuse to miss something. I'll put 50 Karma on 4 sessions.

Edit:
In case it's not clear, there was some flippancy intended in the paragraph on the 5x5.

 

[Jim Ouini]

Yeah I'm thinking 5 x 5 would be more appropriate but I'm not doing that til after Korte.

Funnily enough I saw him at the gym today and he told me he did legs today: squat, machine hack squat and leg press. I think he's got the fever...

As far as his intestinal fortitude he told me he wrestled a bear cub into submission back a few years back so that must mean something...

 

[anotherbutters]

Get him on the single factor 5x5. It's my mission to convert everyone

Edit: I should have added a bit of justification. If he's never squatted before, he should get some good gains from the single factor as he gets used to it. And then when that stops, he can start manipulating volume, i.e. follow the transition into dual factor.

 

[blut wump]

Week 5 Day 3

Ever less to report. I got a cramp/twinge in my right thigh during Squats warmups which I had to stretch and massage to continue.

My lower back also gave me a bad twinge but it had the grace to wait until I was about to do abs. I must be missing some minerals.

The 130Kg Squats were uneventful and completely solid. I wore my belt since it was in the instructions but don't believe that I had any need of it.

Deadlift has felt hardest both for the main lift and for the 60% lifts this week. I think I still have a lot more deloading to do but I'm improving.


All weights in Kilos
Bench: N - Narrow, S - Shoulder width, W - Wide

ATF Squat: 20x10, 30x10, 50x8, 80x4, 100x2, 120 x 1, 130 x 1 for 2 sets
Bench: 20x10NS, 40x8W, 60x5S, 90 x 4 for 5 sets WNWSW
Deadlift: 60x8, 90x5, 110x3, 125 x 3 x 3

 

[blut wump]

I thought it worth a mention that my quads are aching today, Saturday. Presumably, the Squats yesterday were harder than I reported them to be or harder than I realised.

 

[Jim Ouini]

Maybe the belt made it seem easier than they were?

 

[BiggT]

Good looking workouts Blut Wump, I am following along........as long as you're feeling banged up in a good way and not an injured way, I wouldn't sweat it.....it will take at least an entire week of deloading to feel good again.......I'd say by Monday you should stop feeling like death....although I've never done Stephan korte's routine, with deloading it takes me a good week to feel good again.......

On an unrelated note, I was wondering how you were eating on this program and your height/weight? are u looking to put bodyweight on?

 

[blut wump]

My height is a shade under 6'2". I started the program at 117.4Kg having cut from around 122.8Kg. I've been weighing in on Sunday mornings for the past couple of weeks and expect to be back over 121Kg tomorrow. Here are the past couple of weight posts:
http://www.elitefitness.com/forum/showpost.php?p=5248666&postcount=54
http://www.elitefitness.com/forum/showpost.php?p=5273823&postcount=74

It seems I was 121Kg last week but I was probably retaining chips.

I'm looking to get stronger and I wouldn't complain to grow some muscle since I see it as inevitable. I'd like to get my ATF Squat and Deadlift to 400 and 500 respectively by the end of the year. I'd happily shed 20 or 30 lbs but I'm not really bothered enough to make an effort to do it and it would eat into my lifts. I'm almost certainly over 20% BF.

Eating is not something I worry about much. Here's my last post on eating. I wasn't trying to be vague:
http://www.elitefitness.com/forum/showpost.php?p=5268691&postcount=64

Banged-up wise, I'm fine: aches are good. I've learned to live with a bad back so I'm very sensitive to the wrong type of pain there. Despite the fatigue and soreness, my back feels the best it has in a long time. I know I seem to whinge about aches and fatigue a lot in this log but these are the things I won't remember at all well when I look back on the program.