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Old 01-04-2015, 01:31 PM   #1
Iron_Addict82
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Default Ryan's German 3x3

Im running Steve Korte's 3X3 with 2 modifications. On my second training day ill be doing dips in place of bench and deficit deads in place of regular deads.
Current gym maxes are:
Squat: 325
Bench: 250
Deadlift: 420

Goals are:
Squat: 345
Bench: 270
Deadlift: 445

Happy New Years! Enjoy your journey!
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Old 01-04-2015, 01:39 PM   #2
Iron_Addict82
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Default 1/4--Week 1/ Day 1

Squat 200 lbs 7 sets-5 reps
Bench 155 lbs 7 sets-6 reps
Deadlift 255 lbs 7 sets-5 reps

Definitely a lot more taxing than I thought it would be. My hands hurt by my 4th set of deads. Felt good!

Go Colts!
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Old 01-04-2015, 02:35 PM   #3
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Originally Posted by Iron_Addict82 View Post
Definitely a lot more taxing than I thought it would be.
You wait until you have to do them again in 2-3 days.

Korte is a killer but definitely an interesting program.

Good luck!
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230 strict press @ 220; bodyweight+187 X 4 dips @ 180; 403 front squat @ 210; 10 000 push-ups.

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Old 01-04-2015, 02:37 PM   #4
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Default

Yea I expect to be sore. Thats more volume in one session than I normally do in a week. Ha.
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Old 01-04-2015, 04:32 PM   #5
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Default

I see the template is for 5-8 or 6-8 sets. Did you start with 7 sets just to get an idea of it?
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Old 01-04-2015, 05:18 PM   #6
Iron_Addict82
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Default

Yea 7 just to get a feel. I'll probably alternative between 7-8 sets. Maybe 6 my last week of phase 1.
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Old 01-06-2015, 08:00 PM   #7
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Default 1/6 week 1 day 2

Squat 200 lbs-7 sets-5 reps
Weighted Dips 75 lbs-7 sets-6 reps
2" Deficit deads-225 lbs-7 sets-5 reps
Also did calves since i had a little extra time
Calves 255 lbs 3x30---30-27-24

Solid session. I broke my pinky toe Sunday afternoon so i was nervous on how it would affect my routine. It hurt but not a lot morr than when im working.

Last edited by Iron_Addict82; 01-06-2015 at 08:41 PM.
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Old 01-08-2015, 07:57 PM   #8
Iron_Addict82
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Default 1/8 W1D3

Squat 200 lbs 7 sets-5 reps
Bench 155 lbs 7 sets-6 reps
Deadlift 255 lbs 7 sets-5 reps

Man this is like cardio. By the time it comes to the deadlifts im exhausted. Im going to do 8 sets next week. Unless im short on time.

Weekend winners

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Old 01-11-2015, 02:18 PM   #9
Iron_Addict82
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Default 1/11 w2/d1

Squat 210 lbs 8 sets-5 reps
Bench 160 lbs 8 sets-6 reps
Deadlift 265 lbs 7 sets-5 reps
Calves 255 lbs 3 sets goal 30 reps---30-27-27

Did 8 sets to see the time it took. Over 2 hours( not including calves). I can do that on sundays but tues and thurs that wont work. So im going to do 8-7-6 (sun,tues,thurs). I also need to start using lotion to keep my hands good thru the week. My hands are dry! Shit hurts!
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Old 01-11-2015, 04:52 PM   #10
Tannhauser
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Quote:
Originally Posted by Iron_Addict82 View Post
Squat 210 lbs 8 sets-5 reps
Bench 160 lbs 8 sets-6 reps
Deadlift 265 lbs 7 sets-5 reps
Calves 255 lbs 3 sets goal 30 reps---30-27-27

Did 8 sets to see the time it took. Over 2 hours( not including calves).
Wow, that is some volume.
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230 strict press @ 220; bodyweight+187 X 4 dips @ 180; 403 front squat @ 210; 10 000 push-ups.

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