steven korte 3x3

[Madcow2]

That's was I was thinking when I first read it. He could follow his own advice and use a close grip on some of his bench work.

Yeah - basically anything that will protect it from regression. He probably has a good idea what got him to that point, and it's not necessarily a bad point since it obviously translates to a larger bench for him assuming something isn't grossly out of whack (like most people), but just whatever he needs to protect that from happenning. His tris may support a much higher lift than where his bench might otherwise be but getting the rest stronger while maintaining that tri power will do even better.

 

[BadboyAl]

I really didnt think to much about the article but you make a good point.

I barely do any tri accesory work. 3x3 would be good for me. For all 3 lifts I mostly focus on the lift itself, I dont focus on getting the accessory lift stronger to make my bench stronger. I found it doesnt work for me. I increased my incline bench,overhead press, dips, tri pushdown and nothing moved my bench. But when my bench when up, all those accessories when up..

After summer when Im more into heavy lifting I might give this routine a try. I read this routine over 2 years ago and brushed it off.

 

[TheOak84]

im really enjoying it, id lift like this anyway, even if there wasnt a korte routine

 

[BadboyAl]

im really enjoying it, id lift like this anyway, even if there wasnt a korte routine

So oak are you spending the odd days on upper back and other body parts, or just those 3 exercises?

How long have you been doing it and any muscle/strength gain?

 

[TheOak84]

well, ive been training like this for years, using 3x3 or 5x5 routines. i dont do anything of the off days, ive tried other routines, but i like the 3x3 and 5x5 best. i respond good to those routines as far as strength goes

 

[Madcow2]

I really didnt think to much about the article but you make a good point.

I barely do any tri accesory work. 3x3 would be good for me. For all 3 lifts I mostly focus on the lift itself, I dont focus on getting the accessory lift stronger to make my bench stronger. I found it doesnt work for me. I increased my incline bench,overhead press, dips, tri pushdown and nothing moved my bench. But when my bench when up, all those accessories when up..

After summer when Im more into heavy lifting I might give this routine a try. I read this routine over 2 years ago and brushed it off.

Well, I can't say exactly how the man trains or trained specifically at that time but in referencing WSB, a lot of the work they do for the bench and all lifts really is specific to equipped lifts meaning that you can sure as hell bet tricep power is going to be a massive focus (i.e. lockout where the shirt provides least assistance) while full range benching they just aren't worried a lot about the bottom portion of the lift since the shirt provides a ton of help there. Hence exercises like board presses etc... And this makes total sense. Unfortunately, you become what you train so you wind up with imbalance on the core unshirted lift since you rely on the shirt and train according to the required strengths and weaknesses. So it would totally make sense that someone who's training is geared around equipped lifts and is borrowing heavily from WSB and their preferenced assistance would run into just this problem when all of a sudden they are relying on their relatively untrained unequipped full lift.

Training for raw vs. equipped is really pretty different stuff. You are lifting to make best use of your body and equipment. This is why very few people were squatting ultra-wide before the advances in squat suits, Chuck Taylors also lend themselves to supporting that style of squatting, I've already mentioned board presses and other upper range or even partial lifts - you get the idea. For a raw lifter this creates a potential imbalance or even very suboptimal performance, but for a lot of guys using equipment this stuff produces the best synergy between the human body and the gear allowable within the rules.

 

[BadboyAl]

Thanks Mad, I am actually fully aware of WSBB, I used to train that way (bands and all). Also the difference between powerlifting raw and suited. I spent most of training focusing on raw powerlifting meets (even though I never showed up for one). Just no time in to make it part of my life the training takes to much away as it is.


Oak is that you in pic? Cant see a lat spread like that coming from 3x3. One of the reasons I dont want to jump into it. I used to be into pure power but now Im kinda of in the middle, power is good but need some looks to.

 

[TheOak84]

ya thats me... like i said, ive done other routines and types of training in the past, ive rowed a shitload. as of right now, im liking heavy 3x3 training

 

[blut wump]

IIRC Wade Hanna dropped a rep from his bench sets, presumably from failing to read the instructions enough. His bench workload was, accordingly, significantly lowered.

I ran the Korte last August-October, log here. As madcow says, the volume phase almost feels like a rite of passage.

Super_Rice gave me a great piece of advice and that was not to allow your body to adjust during the latter half of the volume phase. I tried to increase the weight session by session whenever I could, even during the session if I felt it appropriate. I think I gained 20-25Kg on my squat by the very end.

I freely admit that I didn't need the gruelling workouts of the Korte and that I could probably have made the gains by easier means. I did learn a lot about my tolerance to fatigue, though, and the experience was worthwhile. I even enjoyed it in a masochistic way. It took 1.5 to 2 weeks before I felt close to deloaded.