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 Post subject: Korte 3 X 3 Program
PostPosted: Tue Mar 20, 2012 8:38 pm 
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I was thinking of giving this an 8 week run. Any experiences? Anyone? Bueller?
Quote:
A Revolutionary Approach to Powerlifting
3 x 3- Part 1- Basic Information

By Stephan Korte


The training program presented here has been used by some of the strongest German powerlifters including IPF Junior World Champions Ralf Gierz and Michael Bruegger. Gierz totaled close to 2200 lbs. at superheavyweight and Bruegger was the first German powerlifter to break the 2200 lb. barrier at a bodyweight of 26O lbs. Bruegger was also the first German to bench over 600 lbs. in an IPF competition (paused and no bench shirt). The basic concepts of this program have been used by almost every Olympic lifter, including many world champions over the last 40 years.
The 3x3 system is an eight week training cycle that consists of two phases. Phase I is a high volume phase, while Phase II is the competition phase. It shares some similarities with the Louie Simmons style of training program. The similarities include no off-season, training percentages in the 58-64 percent range and the main focus of the 3x3 is its high volume phase. Another similarity is very few of the 3x3 training lifts are in the percentage range of 80-95 percent.
The one thing making the 3x3 unique when compared to Simmons and other current powerlifting training is that the only training exercises used are the competition lifts. There is no assistance work! Why is that? The answer is very simple. In order to get strong in the squat you need to train the quadriceps, hamstrings, glutes, hip flexors and the lower back. In other programs there are different ways in which to train all these muscles. You can perform a variety of assistance exercises or you can combine the squat with these same assistance exercises. The other option is to train the squat and only the squat. We already know this exercise works all the muscles mentioned above. The major advantage of this option is the squat works the muscles exactly the way they are needed for the competition.
As I mentioned earlier this type of training approach has been used for decades by the Eastern Bloc and Western European Olympic lifters and it works. During the last 10 years I have had the opportunity to talk to and train with many Olympic lifters. In 1992 1 was stationed at the Olympic Training Center while doing my assignment with the German Army. I observed that their training consists of only the competition lifts, the snatch and clean and jerk. Some of you might say that Olympic lifters do a variety of pulls including pulls from a block, high pulls from the hang position, etc. If you take a closer look at these exercises you will see that they are biomechanically identical to a certain portion of the competition lifts. The only difference is that they are not performed through the full range of motion of the competition lift. This will definitely overload the muscles. This is a technique that is very effective if you do it right. Unfortunately I see many powerlifters doing it wrong. They do hack squats, leg presses and leg extensions - exercises that have no bio-mechanical relationship to the competition lift. Leg pressing a 1000 lbs. does not mean that you can squat that weight. Do you see the difference? These exercises do have their place in a training program, but only to rehabilitate from injuries or to create variety once in a while, but not in a serious training cycle.
The 3x3 system works so well because your muscles will be stimulated much more than with other routines. Let’s take the squat again to explain this fact. For example, if your squat maximum is 700 pounds and your training schedule calls for 5 sets of 5 reps once a week you will achieve a fairly high volume com-pared to other training programs. When 75% of 700 pounds (525 pounds) is done for 25 reps (5 x 5) you end up with a total squat tonnage of 13125 pounds per week. This tonnage is determined by the work sets only and not the warm up sets (this is the standard approach in the 3x3 program). Now take a look at the total squat tonnage of the 3x3 system. In week four you use 64% of 700 lbs. which is 448 pounds for a maximum of 40 reps (8 sets of 5 reps). The total tonnage of only one workout is 17920 pounds. You repeat this workout twice and you end up with a total squat tonnage of 35840 pounds per week. That is over two and a half times the volume of the other program. The 3x3 system creates a workload stimulus that forces the muscles to work much harder and therefore to grow faster and get stronger.
Preparations: Before you start with the 3x3 system you need to find your current maximum in each of the three lifts. There are many ways to find this out and it’s up to you which one you choose. You can use your last competition lifts if the competition was recent (within the last 4 weeks). You can also go for a maximum single in the gym (important: use all the equipment you usually wear in competition). If you estimate your max based on reps you can use a variety of equations. A simple one is the Epley equation. In the Epley, you multiply the reps achieved by .033 and multiply the product of this times the weight used. Add the resulting product to the weight used and you have your max. Remember it does not make sense to choose weights that you cannot handle.
Once you have found your current maximum you can calcu-late your training weights for the next eight weeks. I will give you a more detailed explanation of this in future articles. However, before your start the program you will be asked to increase your current maximum in the squat by 25 lbs., the bench press by 10 lbs. and the deadlift by 15 lbs. This will be your new projected maximum and it will be this number that you will base your training. The training weights will be 58-64 percent of this projected maximum in phase I and 60-95 percent in phase II.
Phase I- Weeks 1-4 - High Volume Phase: By doing a lot of sets and reps you will reach a high volume during phase I. This set and rep scheme builds muscle mass, strength and helps to improve your coordination and technique on each of the competition lifts.


Summary: Phase I Day l
squat: 5-8x5
bench: 6-8x6
deadlift: 5-8x5 Day 2
squat: 5-8x5
bench: 6-8x6
deadlift: 5-8x5 Day 3
squat: 5-8x5
bench: 6-8x6
deadlift: 5-8x5

The total number of workouts in phase I is 12. This is three workouts per week. Make sure to rest one day between the workouts and rest two days after the completion of one training week. I used to work out on Monday, Wednesday and Friday. With this approach I had two days off on the weekend which really helped me to recuperate.

You will squat, bench and deadlift in every workout. Yes - you squat, bench and deadlift three times a week. That’s too much? How do you know? Have you ever tried it? You will not be doing any assistance work, which means that you have all your energy available for the three competition lifts. By the way, I’ve worked with Olympic lifters and they train the squat six times a week. They break it down to four front squat sessions and two back squat sessions. In these workouts they used some heavy poundages. If these lifters were overtrained it is of no consequence because they won a bronze and a silver medal in the superheavyweight category at the 1988 Olympic Games in Seoul.
The sets and reps are the same in every workout. Five to eight sets of five reps for the squat and deadlift and six to eight sets of six reps for the bench press.

You work with four different percentages during phase I, but you stay with one percentage for each training week. This means you will use a particular weight for each exercise and work with it for three workouts or one training week. The next week of training will have you using a higher percentage and therefore a higher weight. That way you increase the weights every week. Make sure to use no equipment, except a power-lifting belt.
Phase II - Week 5-8 - Competition Phase: During phase II you will reduce the volume dramatically and increase the intensity week by week. This helps you to adapt to the heavier weights. You will use powerlifting equipment (suit, belt, wraps, and bench shirt) for every heavy lift (1-2 reps). The intention of phase II is to build power, maximum strength and improve your technique with heavy weight.
As in phase I, the total number of workouts in phase Ills 12. There are also three workouts per week. Make sure to get plenty of rest between the workouts. You will still squat, bench and deadlift in every workout. The sets and reps in the daily workouts will vary. Each exercise is divided in two parts:

Technique and power training. You will be performing three sets of three reps for the squat and deadlift and five sets of four reps for the bench press. The training weight is 60 percent of your projected maximum and it and it will be con-stant for the next four weeks.
Maximum strength training. You will use 80-95 percent of your calculated maximum for one to two sets of one rep for each exercise. Train maximum strength on only one exercise per day. I used to max out as follows: deadlift on Monday (day 1), bench press on Wednesday (day 2) and squat on Friday (day 3).
Summary: Phase II Day l
squat: 3x3
bench: 5x4
deadlift: 1-2x1 Day 2
squat: 3x3
bench: 1-2x1
deadlift: 3x3 Day 3
squat: 1-2x1
bench: 5x4
deadlift: 3x3


While the percentages for the technique training will be constant, the percentages for the maximum strength training will be increased weekly by five percent.


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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Tue Mar 20, 2012 9:44 pm 
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I completed the first phase. I started putting on weight quickly which was the opposite of my goal so I abandoned it.

My weights were going up though even though the boredom was killing me.

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Tue Mar 20, 2012 10:01 pm 
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Boredom following a routine hasnt been an issue for me yet.
Nice to know about the gains, thanks.

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Tue Mar 20, 2012 10:09 pm 
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Thanks Baffled!

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Last edited by tough old man on Tue Mar 20, 2012 10:14 pm, edited 2 times in total.

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Tue Mar 20, 2012 10:12 pm 
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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Tue Mar 20, 2012 11:34 pm 
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I ran through it once tonight. Fairly fast and I like it.
April starts the full 8 week program. I will log it too.

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Tue Mar 20, 2012 11:39 pm 
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I've did it a few times, well partially. I found I gained more strength and was stronger maximally after Phase 1 than I was when I tried to follow the Phase 2 out.

Its on the agenda for me later this year.


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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Wed Mar 21, 2012 2:01 am 
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My experience, and many others i know of who tried it, was not enough bench volume in phase 2 and when volume drop rebound ends you stall. Worked fine on squat and DL. If you are working that low amount of bench volume you need to do assistance on your weakness. For you add in 2-3 sets of board press on at least heavy bench day in phase 2. In Sheiko with Uber volume it takes care of itself...like in phase 1.

Try it. 5-8 sets of the same weight is hell on my ADD. Almost dropped WSB squatting until the dropped sets to 5 vice 8 in box squatting.

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Wed Mar 21, 2012 2:13 am 
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Quote:
My experience, and many others i know of who tried it, was not enough bench volume in phase 2 and when volume drop rebound ends you stall. Worked fine on squat and DL. If you are working that low amount of bench volume you need to do assistance on your weakness. For you add in 2-3 sets of board press on at least heavy bench day in phase 2. In Sheiko with Uber volume it takes care of itself...like in phase 1.


This is really what the vast majority of people who tried it found. I do know 2 guys who experienced awesome gains on the bench though, one guy went from like a 335 to a 405 absurdly quick.

I think you could skin something similar using the reactive training stuff with fatigue drops to give you optimal volume across the whole thing. I think Tuchsherer laid out a "Bulgarian" kind of program using his methods.


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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Wed Mar 21, 2012 5:34 am 
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Shafpocalypse Now wrote:
This is really what the vast majority of people who tried it found. I do know 2 guys who experienced awesome gains on the bench though, one guy went from like a 335 to a 405 absurdly quick.


This is just once through phase I and II? In either case sounds like an interesting volume based workout for those not willing to dedicate the time to Sheiko.


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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Wed Mar 21, 2012 5:55 am 
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Jesus Tits.

Shaf is the worst bidness man ever...

Guess what's an awesome, nearly foolproof autoregged volume based workout you can do 5 days a week?


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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Wed Mar 21, 2012 3:10 pm 
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I'm trying not to beat that drum too loudly.


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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Wed Mar 21, 2012 3:39 pm 
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Its a little faster to do than ladders done right (for me anyway)
I am actually sore today.

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Wed Mar 21, 2012 4:38 pm 
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Quote:
For you add in 2-3 sets of board press on at least heavy bench day in phase 2. In Sheiko with Uber volume it takes care of itself...like in phase 1.

OK. I'll run with this starting in April.

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Thu Mar 22, 2012 1:16 am 
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Not sure if you've seen it but here's Korte's bench-specific article. Basically, just grip-changes for each set:

http://www.deepsquatter.com/strength/ar ... korte2.htm

And I ain't been around much so don't know if all of Garm's spreadsheets are still around, but I got a few Korte ones if'n you want 'em.

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Thu Mar 22, 2012 9:29 pm 
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stosh wrote:
Not sure if you've seen it but here's Korte's bench-specific article. Basically, just grip-changes for each set:

http://www.deepsquatter.com/strength/ar ... korte2.htm

And I ain't been around much so don't know if all of Garm's spreadsheets are still around, but I got a few Korte ones if'n you want 'em.



This was a major disaster for me. Working with 245-265 didn't equate to 400.


Liked this...

Quote:
Week 1
Monday – Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x65%, 2x2x75%, 1x2x80%, 2x2x75%, 2x3x65%, 1x5x60%, 1x10x50%

Wednesday – Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x65%, 2x3x70%

Friday – Flat bench press
1x5x50%, 1x4x60%, 6x3x70%

Week 2
Monday – Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x65%, 2x2x75%, 2x2x80%, 1x2x85%, 2x2x80%, 2x2x75%, 2x3x65%, 1x5x60%, 1x8x55%, 1x10x50%

Wednesday – Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x65%, 2x3x70%, 2x2x75%

Friday – Flat bench press
1x5x50%, 1x4x60%, 6x3x70%

Week 3
Monday – Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x65%, 2x2x75%, 2x2x80%, 2x2x85%, 1x2x87.5%, 2x2x80%, 2x2x75%, 2x3x65%, 1x5x60%, 1x8x55%, 1x10x50%

Wednesday – Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x65%, 2x3x70%, 2x2x75%

Friday – Flat bench press
1x5x50%, 1x4x60%, 6x3x70%

Week 4
Monday – Flat bench press
1x5x50%, 1x4x55%, 1x3x60%, 2x3x70%, 2x2x75%, 2x2x87.5%, 2x2x75%, 2x3x70%, 1x5x60%, 1x10x50%

Wednesday – Close-grip bench press
1x5x40%, 1x5x50%, 1x4x55%, 1x4x60%, 2x3x70%, 2x2x80%

Friday- Flat bench press
1x5x50%, 3x3x60%, 3x3x70%


or this, a great program
Quote:
WorldPowerlifting.Com


Bench Press Training System


by Boris Sheiko – the main coach of Russian National Powerlifting Team


In contradistinction to squats and deadlifts, that are usually being worked out 2 times a week, the bench press, I would recommend, to practice from 4 to 8 times a week, depending on the lifter’s training schedule. I come from the point, where the muscles of arms are much smaller than muscles of the legs and the back; therefore, they need less time for rehabilitation. The weightlifters from back 50 – 60th used to have an expression: “If you want to press more, you should have to press more”: Very often I enclose 2 bench press exercises into the workout of my students. But definitely I enclose any kind of exercise for the different muscles. For example, a squat or a deadlift. After the bench press I definitely enclose exercises for chest muscles, if there was a double bench press workout, I do it after the second one. The World Bench Press Champions Alexey Sivokon and Fanil Mukhamatyanov, a bronze medallist of the world bench press championship Sergey Mor, as well as Irina Lugovaya, were preparing for the Bench Press Worlds with the same particular system. But , in stead of doing squats, they did leg presses, legs extensions and curls; instead of deadlifts – different bendings (good mornings, hyperextensions). It had a connection with back injury. Irina won the European Powerlifting Championship with excellent result 152,5 kg. It shows that powerlifters, specializing in three lifts, as well as the bench pressers only, with the same success, can use this system. Let’s look at 2 bench press training programs: first – in base period, other – in competition period. Here is a base (preparation) period. For example, a group of candidate to Maser of Sport and Masters of Sport (level of National Championships, added by translator) – 5 workout in a week:

1 WEEK
(Example: 50% 5rX1s, where r-reps, s-sets. It will not be written further down, just 50% 5X1)
Monday 1.b.p. – 50% 5rХ1s, 60% 4rХ1s,70% 3rХ2s, 80% 3rХ5s (30)
3.b.p. – 55% 5rХ1s,65% 5rх1s,75% 4rХ4s (26)
Tuesday
1.Incline bench press 4Х6. (24)
2.Dips 6Х5. (with weights)
Wednesday
1.b.p – 50% 6Х1,60%5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85%, 1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 5Х1, 60%, 6Х1,55% 7Х1,50% 8Х1. (71)
Friday
2.b.p. – 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5 (25)
Saturday
2.Press behind the neck 5Х5. (25)
3.Dips 4Х6.
Total in a week – 201 lifts
Power (intensiveness) – 67.1%

The number at the end shows the number of reps in exercise. Notice that the workout on Monday was good in power and intensiveness, but on Wednesday it was bigger in volume. Even if lifter worked with 80-85% weights, the intensiveness was lower then on Monday because of the higher number of reps (lifts) from 50 to 70%. Some people call it “pyramid”, we call it “marathon” and do it once a week, and only is base period. It loads arm very much that is why on Friday we do just one bench press with lower reps in set. In creation of any program the major point is rotation of bigger, smaller and middle workouts in a week cycle, as well as in month cycle. That is why you must count the number of lifts (reps), the volume in kg and average weight in kg and %. In planning of 2 weeks’ program we pay attention to making lower numbers of lifts in sets, than making higher intensiveness of training by increasing of numbers of lifts of 85-90 and 95% weights. Just like this:

2 WEEK
Monday 1.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х2,90% 1Х3 (22)
3.b.p. 50% 3Х1,60% 3Х1,70%3Х1,80% 2Х5 (19)
Tuesday
2.Dips 5Х5.
Wednesday
2.b.p. 55% 5X1,65% 4Х1,75% 3Х2,85% 2Х4 (23)
Friday
2.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х7 (36)
Saturday
2.b.p. 55% 5Х1,65% 5Х1,75% 4Х5 (30)
4.Triceps 10Х5.
Total in a week: 130 lifts
Intensiveness - 71,5 %

In 3 week you can plan 170 lifts with intensiveness of 69.1%, but also and very big work with higher reps and volume. In connection to higher number of lifts of 65-75% weights, it is normal that intensiveness will decrease a little. Let’s look at the 3rd week’s example.

3 WEEK
Monday 1.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
3.b.p. 50% 5Х1,60% 5Х1,70% 5Х5 (35)
Tuesday
2.b.p. 55% 4Х1,65% 4Х1,75% 3Х4 (20)
Wednesday
1.b.p. 50% 8Х1,55% 7Х1,60% 6Х1,65% 5Х1,70% 4Х1,
75% 3Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1,
60% 8Х1,55% 10Х1,50% 12X1 (86)
Friday
2.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,75% 3Х6 (33)
Saturday
2.b.p. 50% 6Х1,60% 6Х1,65% 6Х4 (36)
Total in a week: 240 lifts
Intensiveness – 64,7 %

Lifter was doing a big “marathon” on Wednesday that is why he/she needs to be mentally supported. In cases like that, I, for example, tell to Sergey Mor that his competitor Dmitry Solovyov is doing workout even bigger. The very important factor is to teach a lifter to handle tiredness and pain. Any sportsman is a human with his weaknesses and lacks, and, certainly, sometime he feels hard to force himself to do something that is very hard or just impossible to do. Than I say to my students: “Yes, you can pity yourself, I can pity you, your girlfriend or a wife can pity you, but a competitor will never pity you! That’s why, go and continue the training”. Alexey Sivokon was doing the biggest “marathon” of 120 lifts, where, the weights were going up to 90%. After such a big week, naturally, the intensiveness must be decreased.

4 WEEK
Monday 2.b.p. 50% 4Х1,60% 4Х1,70% 3Х2,80% 2Х5 (24)
Tuesday
2.Incline bench press 3Х5. (15)
3.Dips 6Х5.
Wednesday
2.b.p. 50% 5Х1,60% 4Х 1,70% 3Х2,75% 2Х2,80% 1Х3, 75% 2Х2,70% 4Х1,60% 6Х1,50% 8Х1 (44)
Friday
2.b.p. 55% 4Х1,65% 4Х1,75% 3Х2,85% 2Х4 (22)
Saturday
2.Bar press behind the neck 4Х5. (20)
3.Triceps 10Х5.
Total in a week: 120 lifts.
Intensiveness – 67,2%

TABLE – 1
ZONES 1 WEEK 2 WEEK 3 WEEK 4 WEEK MONTHLY
50% 24 – 1200 13 – 650 41 – 2 050 17 – 850 95 – 4750
51 – 60% 31 – 1800 21 – 1310 54 – 3135 20 – 1180 126 – 7425
61 – 70% 34 – 2330 24 – 1635 84 – 5685 20 – 1380 162 – 11030
71 – 80% 61 – 4700 61 – 4750 61 – 4670 27 – 2090 210 – 16210
81 – 90% 2 – 170 11 – 950 – – 8 – 680 21 – 1800
91 –100% – – – – – – – – – –
LIFTS 152 130 240 92 614
INTENS% 67,1% 71,5% 64,7% 67,2% 67,1%
TOTAL 10200 9295 15540 6180 41215

In table #1 you can easy to see the rotation.
In competition period that continues from 4 to 6 weeks, I plan “marathons”, and maximal number of lifts in set is not exceed 3. The number lifts with warming up 50-70% weights are decreasing and the number of lifts with 75-95% weights are increasing. Because of that, the intensiveness of training increases, see table #2. About 20 day before the contest we do the test. But the most experienced lifters, from the National team’s level don’t do the test. They are getting enough by working with 90-95% and they do already know, what weight they will start from at the contest.

1 WEEK
Monday 2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х6 (30)
Tuesday
1.Incline bench press 3Х5. (15)
Wednesday
1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х3,85% 1Х3 (21)
Friday
1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х5 (27)
3.b.p. 55% 4Х1,65% 4Х1,75% 4Х4 (24)
Saturday
OFF
Total in a week: 117 lifts.
Intensiveness – 71,6%

2 WEEK
Monday 1.b.p. 55% 3Х1,65% 3Х1,75% 3Х2,85% 2Х4 (20)
3.b.p. 50% 3Х1,60% 3Х1,70% 3Х1,80% 3Х6 (27)
Tuesday
1.Press behind the neck 4Х5. (20)
Wednesday
1.b.p..50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х8 (28)
Friday
1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х2, 85% 2Х3,80% 2Х2 (26)
Saturday
1.b.p. 55% 3Х1,65% 3Х2.75% 2Х4 (14)
Total in a week: 135 lifts
Intensiveness – 72,7%

3 WEEK
Monday 2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,75% 2Х4 (20)
Tuesday
OFF
Wednesday
1. b.p. 50% 3Х1,60% 3Х1, 70% 2Х2,80% 1Х2, 90% 1Х1, 95 – 100% 1Х2 – 3 (16)
Friday
1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х5 (22)
Saturday
1.b.p. 55% 3Х1,65% 3Х2,75% 3Х4 (21)
Total in a week: 79 lifts.
Intensiveness –70,0%

On Monday of 3rd week we do the middle by volume and small by intensiveness training. OFF on Tuesday, that is usually enough for lifter to rehabilitate before the test. Because a lifter does a small number of lifts with 90-95-100% weights, the intensiveness decreases to 69,8% a week before(see table #2), but it is still higher than in base period. A lifter starts 4-times a week training from 3rd week.

4 WEEK
Monday 2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х3, 90% 1Х2, 80% 2Х2 (24)
Tuesday
OFF
Wednesday
1.b.p. 55% 3Х1,65% 3Х1,75% 3Х2,85% 2Х3,80% 3Х2 (24)
Friday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х5 (27)
Saturday
1.b.p. 55% 3Х1,65% 3Х1,75% 2Х5 (16)
Total in a week: 91 lifts
Intensiveness – 71,8%

In 4th week at last time we increase weekly work by volume and intensiveness, by number of lifts of 80-85 and 90% weights.

5 WEEK
Monday 2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х4 (20)
Tuesday
OFF
Wednesday
1.b.p. 50% 3Х1,60% 3Х1,70% 2Х2,80% 1Х3 (13)
Friday
1.b.p. 50% 3Х1,60%3Х1,70% 3Х2,75% 2Х4 (20)
Saturday
OFF
Total in a week: 53 lifts
Intensiveness – 67,7%

In 5th week a lifter starts with 3-times training, we decrease work by volume and intensiveness.

6 WEEK
Monday 1.b.p. 50% 3Х1,60% 3Х1,70% 2Х2,75% 1Х2 (12)
Tuesday
OFF
Wednesday
1.b.p. 50% 3Х1,60% 3Х2,70% 1Х3 (12)
Thursday
OFF
Friday
OFF
Total in a week: 24 lifts
Intensiveness – 61,7%

Saturday-Sunday
CONTEST
The very last workout more looks like a warming up before the contest.

TABLE – 2
ZONES 1 week 2 week 3 week 4 week 5 week 6 week Monthly
50% 9 – 450 9 – 450 9 – 450 6 – 300 9 – 450 6 – 300 48 –2400
51 – 60% 13 – 760 15 – 870 12 – 705 12– 690 9 – 540 9 – 540 70 –4105
61 – 70% 22 –1520 21 –1440 22 –1510 18 –1230 16 –1120 7 – 490 106 –7310
71 – 80% 55 –4320 56 –2100 32 –2460 47 –3680 19 –1480 2 – 150 211–14190
81 – 90% 3 – 255 14 –1190 1 – 90 8 – 690 – – – – 26 –2225
91 –100% – – – – 3 – 300 – – – – – – 3 – 300
LIFTS 102 115 79 91 53 24 464
Intens% 71,6% 72,7% 69,8% 72,4% 67,7% 61,7% 70,8%
Total 7305 8360 5515 6590 3590 1480 32840

To compare the numbers from base and competition months (see tables #1,2), you can see that by decreasing the numbers of lifts in competition period, we increased the intensiveness of training. In weeks 5 and 6 we decrease the number of lifts, as well as intensiveness. That is necessary for letting lifter to rehabilitate before the contest.



http://worldpowerliftingcom.blogspot.co ... press.html

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Fri Mar 23, 2012 12:29 am 
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Sheiko is da shizzle. I'd be doing the Jr routines often if I had the daily time to do them. My biggest overall step change in strength came from doing them, esp. in the bench.

I've only done the full Korte thing once. It did good things for my pull but nada for my bench or squat. I need lifts above 85% in the squat often to keep the 'you're gonna get squashed like a bug' voices from speaking to me.

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Sat Mar 24, 2012 3:45 am 
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Anyone know how to contact Korte? I have a few questions for him and the email address keeps getting bounced back.

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Wed Mar 28, 2012 2:31 pm 
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God Damn this is a boring workout. No DOMS just an overall body ache now. Am I wasting my time on this?

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Wed Mar 28, 2012 2:48 pm 
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Most boring I've ever attempted.

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Wed Mar 28, 2012 3:24 pm 
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tough old man wrote:
God Damn this is a boring workout. No DOMS just an overall body ache now. Am I wasting my time on this?



http://www.t-nation.com/free_online_art ... gular_joes

Series/segments can be your answer. Instead of staying at a fixed weight wave it up and down. For example is you are doing 6 sets of 5 at 295, i would alternate sets of 275 and 315. Actually this would morph into fun with quarters for me but you get the idea.

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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Fri Mar 30, 2012 5:29 pm 
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3-30-12
So I just couldn't do this workout last night. Instead I went to 80% of my projected max and did the 5 sets of 3 for the bench.
Shoulders feel better today and I feel like I actually had a good workout instead of phoning it in like the first 4 weeks seems to be.
I guess I am better suited to doing ladders or 5/3/1 than this program.
Its the first one that I haven't given at least a months run in years though and that bugs me.


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 Post subject: Re: Korte 3 X 3 Program
PostPosted: Fri Mar 30, 2012 8:47 pm 
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I have my version of Garm's old sheets. I changed them a bit to allow for rounding up or down to the nearest 5 lbs pounds, and taking into account the goal that Korte says you should be shooting for in the routine. PM me and I'll send them out.

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