Shaun's 3x3 Training Log

[Shaunc]

This a continuation of my previous training log http://stronglifts.com/forum/shaun-c-s-training-log-t17395.html. After training for about 6 months of Stronglifts. I did put some thoughts after 6 months if anyone is interested. http://stronglifts.com/forum/stronglifts-5x5-after-6-months-t21895.html

After Stronglifts, my PBs for squat, bench and deadlifts were as follows:

Squat: 160kg 1x5
Bench: 85kg 1x5
Deadlift: 120kg 1x5

For the New Year I decided to move to another program and after reading through the program reviews in the Strength Training forum, I've decide to give Stephan Korte's 3x3 program a goal. I like the look of this program as it just concentrates on improving the three main lifts via a four week volume phase and then a four week intensity phase. I've used the articles by Korte from Deepsquatter to put the program together. http://www.deepsquatter.com/strength/archives

The Program:

Given all weights are based on a projected 1 RPM, let's have a look a those figures:


Squat - Old 1 RM: 180kg New 1 RM: 192.5kg
Bench - Old 1 RM: 95kg New 1 RM:102.5kg
Deadlift - Old 1 RM: 130kg New 1 RM: 135kg

The volume phase used 58% of the new 1 RM for week 1, week 2 is 60%, week three 62% and week four 64%. 5-8 x 5 for each exercise.

The intensity phase involved one big lift a week for four weeks at 80-85-90-95% of the new 1RM.1-2 x 1-2.

So that is it.

Goals:

My final lifts (95%) of the intensity phase being:

Squat: 182.5kg x 1
Bench: 97.5kg x 1
Deadlift: 125kg x 1

Then I may try to go for 100% of the 1RM.

I need to get my weight down. I started Stronglifts 6 months ago at 117kg, got down to 110kg but have gone back up to 119kg. However, I think that 2-3kg of this is muscle. My reason for thinking this is that when I was 117kg, my waist was 117. My waist is currently 116cm even though I'm heavier.

So my goal is to lose 8kg of fat during this program. I've put a meal plan together that is about 3000 calories per day. Protein intake is to be about 1.5grams per lean mass. Split ends up being 40-45% protein, same for carbs and fats the rest. I'll change it up or down depending on how I feel and progress. But I'm serious this time. Even giving up alcohol for the entire eight weeks.

And I've decided to ride my bike to gym whenever I can. I've done a test ride and it takes me just under 15 minutes to to the 4.7km. That will be my cardio though I may introduce The Bear once I see what the volume is like.

So that's it. It starts tomorrow, Monday 4th of January. I've been out of the gym for a week and half and can't wait till get back into it. I've really missed training.

[ABomb70]

Awesome log (previous one) and your 6 month write up. We are just about the same age, I'm 39. Looking forward to getting on this myself. I'll definitely be following your new program. Keep it up

[Shaunc]

Thanks Abomb70. I'm a little worried about the volume phase in how long it will take me to get used to it. But that doesn't mean I'm not keen. Can't wait till tomorrow morning to get back in the gyms.

[holvoetn]

Korte's 3x3 is not a joke. Good luck !
(you will need it )

Question:
why is your deadlift so far behind your squat ?

[Mouse]

Stronglifts the best program I've ever done. The simplicity is its strength.

Back in the gym on Jan 4 when I'll start Stephan Korte's 3x3 program.

Good write up Shaun.

I found Korte's 3x3 to be very effective. Do it as it is laid out for your first cycle of 8 weeks. If you do another cycle you may want to add/tweek slightly, but it is advisable not to alter it for your first run through.

Enjoy it - the volume phase is all mental.

Good luck.

[Shaunc]

Phase 1
Week 1, Workout 1

Squat: 112.5kg 8x5
Bench: 60kg 8x5
Deadlift: 77.5kg 8x5

Right, I'm absolutely buggered. That was one hard workout. But I'm happy that I got through the first workout and did 8 sets for each exercise. I took the approach Mouse suggested in his review of 3x3 took only 90-120 seconds rest between sets. I too was a soggy mess when I hit deadlifts. The workout still took an hour which wasn't bad.

The volume is mentally a challenge but I played little games with myself to get to that last set. This wasn't so much a problem with bench but squats and especially deadlift did need that extra push.

As for the weights, yeah you may think that it is only 58% of your 1 RM and not much but over 8 sets it does get to you.

For bench I tried change the width of my grip (shoulders, wide, close in) which is something Korte suggests you do. For deadlifts, I started with a double over hand grip. This is to improve my grip strength. I lasted just over 4 sets before I had to change to alternate grip.

No other exercises as I was exhausted at the end.

The only down side of today's workout was a puncture riding my bike back home. But I was just past halfway and didn't mind walking.

Out of curiosity, I wore my heart rate monitor during the workout. According to that I average 133bpm during the workout. Plugging that into a nifty equation I found, I burned over 800 calories.

[Shaunc]

@H,

One is form. From today's workout I noticed a few things like poor leg drive that I need to correct. I'm going to go through Starting Strength again and make a cheat sheet of points I need to remember and take that with me. I chose 3x3 as it gives me four weeks to concentrate on form.

The other is confidence. I hurt my lower back in October doing deadlifts. Again, working with a lighter weight should help me overcome that as well through correct form.

@Mouse,

Thanks, I've done no tweaking, just exactly as Korte suggests. I've taken your advice though on resting between sets and kept it around 90-120 seconds. Yes, you are right about being a soggy mess when you hit deadlifts.

[adamr]

Wow, great start to the year Shaun! Kortes is a tough program, I'll be keeping an eye on this log!

[mpetry]

good luck with the program, it's a good one.

btw: korte suggest 8x6 of bench, not 8x5.

[Shaunc]

@mpetry

Yep, you're right. Thanks for noting that. I'll remember that for tomorrow's workout.

[Shaunc]

Phase I
Week 1 - Workout 2 - Wednesday 5th Jan 2010

Squat: 112.5kg 8x5
Bench: 60kg 8x6
Deadlift: 77.5kg 5x5

A momentous day as for the first time I saw the infamous guy who uses the squat rack for curls.

Only problem with this workout was that I forgot my liquid chalk. I had problems with my grip slipping due to sweat during the deadlift. I gave up after 5 sets as even the alternate grip was slipping bad.

But no trouble with the volume overall.

[holvoetn]

Normally I would comment on using chalk with 'only' 77.5kg but after 8x5 squats and 8x6 bench I can totally understand the need.
Been there, done that

[Shaunc]

@H, yes the weight wasn't the trouble at all.Just frustration with slippery grip. And the liquid chalk is back in the bag so I won't forget it tomorrow.

[Shaunc]

Phase I
Week 1 - Workout 3 - Friday 8/1/2010

Squat: 112.5kg 8x5
Bench: 60kg 8x6
Deadlift: 77.5kg 8x5
Cardio: Rode bike to the gym and back - 30 minutes

Got through it all no problems. Deadlifts were much better with chalk to help the grip. Got through five sets of deadlift using double overhand grip before using alternate for the last three.

After a week on the program I'm starting to like it. To help get through the volume I tend to count it as 2 x 4 x 5. This also helps me not lose count of sets which happened on Monday. I'm starting to understand the benefits of volume training. Even at 58% of your 1 RM, with 8 x 5 you are lifting quite a lot of weight in total.

So with week 1 done and dusted, I'm ready for week 2.

[holvoetn]

Congratulations completing the first week