Cal's [ Stephan Korte 3x3 Layout ] - Comments very welcome!

[super_rice]

Alright, this is the excel spreadsheet i was talking about for my attempt at the stephan korte.

please check out the percentages and things for me, as i'm unsure if i have it set up correctly.

at current time, it's like this:

Volume Phase:
Week 1: 58%
Week 2: 60%
Week 3: 62%
Week 4: 64%
Competition Phase:
60% on all 3x3 lifts
on maxes:
Week 1: 80% 2 sets of 1 rep
Week 2: 85% 2 sets of 1 rep
Week 3: 90% near max single
Week 4: 95% near max single

the volume is looking badass, but in all honesty, there still isn't much weight.


so i have these questions:

1) percentages, please make sure it is all right
2) i set up the sets so that they are building, i begin at 5-6 sets and eventually move up to 8 sets of everything, three times a week.
3) can i throw in some chinups and rows? please?
4) i am planning to round to the closest 5lbs on all exercises. i don't exactly have .1lbs weights

rock on bros.

here's the spreadsheet shot:
http://img70.echo.cx/img70/307/cals3x37ge.gif

 

[Madcow2]

1) I think they are right
2) I don't think you'll be increasing the number of sets week to week. They are meant to be constant with only intensity varried. A given lifter's capacity will determin the number of sets. Start at the low end and if you are just feeling ultra empowered in the final 2 weeks go ahead and increase. From my experience, I doubt you will. If you feel it's essential you can do some arms and a few sets of pullups on the weekend - nothing heavy though.
3) You are deadlifting 3x per week for large volume as well as squatting and benching. The only way you can pull this off is if you slash everything else. Run it like you are supposed to and then go from there. If you have extra, next time you run the program change it then. This is not an easy program, my experience is that it is A LOT harder than the 5x5 - knowing your training history I'd be stunned if you just slammed through it.
4) That's fine

-The projected max weight increases might be conservative for you. It's meant for a fairly experienced lifter. Your squat and lifts have been pounding upward. This is what makes formal % based programs tough for a broader groups of people. It's not really designed for someone who's weights are increasing pretty much on autopilot. You also don't where equipment for you 1RM. I wouldn't alter anything too much though. The volume is so high you don't know what is doable and what isn't. You'll just have to see how you react.

BTW - sweet spreadsheet gif file.

 

[super_rice]

thanks a lot madcow. rows i will drop, but i love weighted chins i'll do some on the weekends.

big problem, i can't start the program next week until july because i am going on a trip last week of june. i don't want to mess it up. i'm just going to experiment with some cleans/snatches and the smolov introductary cycle for these two weeks then go ahead with the 3x3.

thanks big time for your help mc

 

[Madcow2]

No prob. Make sure you don't fatigue yourself or begin the 3x3 in a fatigued state. Unless you can fire off a ton of chins I'd be hesitant to add much weight. I'd keep the reps in the 10ish range, maybe 3 sets, do not go to failure and zero emotional arrousal.

 

[blut wump]

The Korte 3x3, being a standard powerlifters' program, assumes that your max lifts are going to be in full gear and he says to lift raw for the volume phase and to use full gear for the heavy lifts during the competition phase. There is also the assumption that the 1RM values used to calculate everything else for the program are 'full-gear' 1RMs.

This might explain why the weights seem low. I've seen other programs that have suggested adding 5% to the volume work if your 1RMs are raw lifts.

 

[super_rice]

hmm sounds interesting. i will put it in and see what results i get.

madcow mentioned that such programs are designed using the percentages that are for experienced lifters, and since i'm an experienced lifter, it may be a bit off.

perhaps i should just stick with 5x5 for another go? or should i add/subtract weight from korte's as i see fit (like i would in 5x5)?

 

[Madcow2]

I'd give it a go for fun. Maybe add a bit of weight in the volume phase but not much. Do the first week at the 58% and see how well you tolerate it. If you think you can move at more than 2% per week than do so. If you read Korte's stuff he'll tell you that the %s are just a guideline and should be adjusted for the individual.

 

[Kane Fan]

I don't know much about this program, I have heard of it but nothing specific
arn't those %'s of 1RM kind of low for Strength training?

 

[blut wump]

Not with appropriate volume and frequency.

Take a read in the top-right corner here:
http://www.deepsquatter.com/strength/archives/