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Old 09-18-2012, 10:42 AM   #41
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Goblet squats, last time when I hit 50 lbs single DB, put strain on my upper back.


Thanks 5KG.
That all makes sense; with regard to the Goblet Squats, when the load starts to increase it does have a tendency to pull on the upper back so a strain is very possible.

If you don't have access to a barbell, have you considered doing ordinary dumbbell squats with the weights to the side, that's one way to get around the pull on the upperback with the Goblet Squat variation; alternatively, the upperback needs some work as well. It may evenwork if you do less reps per set which means the upperback won't be under the strain for as long each time before you can relax it, that may be workable.
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Old 09-18-2012, 11:36 AM   #42
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If you don't have access to a barbell, have you considered doing ordinary dumbbell squats with the weights to the side
I tried that, but I can't take a wide stance and knees out with DB on the sides, and it brings more pressure on the knees. I prefer goblet as it enables you to have a "wider stance and knees out".
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Old 09-18-2012, 11:38 AM   #43
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I tried that, but I can't take a wide stance and knees out with DB on the sides, and it brings more pressure on the knees. I prefer goblet as it enables you to have a "wider stance and knees out".
May need to throw some bent over rows in there then to strengthen the back a bit.
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Old 09-18-2012, 11:49 AM   #44
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May need to throw some bent over rows in there then to strengthen the back a bit.
Thanks 5KG,

I understand, but I don't want to alter the routine one bit. As I am already short of a lot of things which are needed to follow my routine. I intend to keep it limited to the basic lifts for which the Stephan Korte 3x3 is meant for.

My routine vis a vis my goals is actually working, and just going as I thought. I am almost half way. 4th week will end tomorrow. Total cycle is of 8 weeks.

Thanks again for your genuine interest, I need tips which you give me.
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Old 09-18-2012, 12:55 PM   #45
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whats the plan after 8 weeks?
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Old 09-18-2012, 01:06 PM   #46
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whats the plan after 8 weeks?

Another cycle of 8 weeks with the same routine. I am getting comfortable with this routine and its effective.

Thanks JB
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Old 09-20-2012, 04:27 AM   #47
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19th Sep 12

1. Full body stretch

2. Light Cardio

3. DB Bench Press - 1*10 lb*30 reps, 1*15 lb*20 reps, 1*20 lb*15 reps, 1*25 lb*10 reps, 1*30 lb*10 reps, 1*35 lb*8 reps, 1*40 lbs*7 reps 1*45 lbs*2 reps (8 sets)

4. DB Goblet Squats 1*15 lbs*15 reps, 1*20 lbs*10 reps 1*25 lbs*7 reps 1*25 lbs*7 reps 1*30 lbs*8 reps (5 sets)

5. DB Stiff Legged DL - 1*15 lbs*20 reps 1*20 lbs*15 reps 1*25lbs*10 reps 1*25 lbs*8 reps 1*25 lbs*8 reps (5 sets)

For Endurance

1. 3 mins high speed elliptical trainer

(1 min break)

2. 3 mins high speed treadmill

3. Cool down
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Last edited by themaster2981; 09-21-2012 at 12:36 AM.
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Old 09-20-2012, 07:09 PM   #48
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Good work TM.
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Old 09-21-2012, 12:48 AM   #49
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Thanks Steve, will enter my 5th week from tomorrow.
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Old 09-21-2012, 03:30 AM   #50
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Going good and steady Ashish ... keep lifting and smashing the wts. ...
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