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Old 10-28-2011, 05:40 AM   #1
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Default [Insert witty training-log title]

Well, my training has been aimlessly drifting for some time and it's about time I did something more structured. I've lost so much strength since my old log that it's become an irrelevance.

I have so many issues to tackle, but I think the first one is to address my work capacity and fitness. So I made a tentative start today with a variation on the Stefan Korte 3 X 3, which will have me squatting, benching and deadlifting three times a week.

The main issue will be getting into the gym three times a week. Work is a major difficulty from September to May.

Workout one - Friday

The weights will be baby weights, especially on deadlifts, to allow me to cope with the frequency. I've got into the habit of squatting heavier weights for low sets and reps (last workout was 400 X 3), so this was a bit of a shock to the system.

I've only done close grip bench press for the last six months or so - regular grip felt nasty by comparison.

Squats - beltless

Warm ups
100 (220) X 5
110 (232) X 5
115 (243) X 5
115 (243) X 5
115 (243) X 5

Bench Press -some reps paused

Warm ups
100 (220) X 5
100 (220) X 5
100 (220) X 5
100 (220) X 5
100 (220) X 5

Deadlifts

80 (175) X 5
90 (200) X 5
100 (220) X 5
110 (232) X 5
120 (265) X 5

Current estimated maxes are 190 (420), 145 (320), 235 (518)
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Old 10-28-2011, 05:44 AM   #2
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Looks good! We'll work on the log title as we go along
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Old 10-28-2011, 07:56 AM   #3
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Get after it, Tann!
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Old 10-28-2011, 08:13 AM   #4
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Best of luck. One good thing about Korte is that if you miss a day and can't train you can just right back on board.
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Old 10-28-2011, 02:39 PM   #5
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Hreat looking training. Subbed!
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Old 10-30-2011, 08:17 AM   #6
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Default

Thanks for the encouragement.

A rough day today, and I feel like I might be coming down with something nasty, so it was a struggle. Small increases on weights as planned and another set on bench.

Even though the poundages are light, the deads kill me after squats.

In and out in less than an hour.

Squats - beltless

102.5 (225) X 5
112.5 (248) X 5
117.5 (260) X 5
117.5 (260) X 5
117.5 (260) X 5

Bench Press - one rep paused per set

100 (220) X 5
100 (220) X 5
100 (220) X 5
100 (220) X 5
100 (220) X 5
100 (220) X 5

Deadlifts

110 (242) X 5
115 (253) X 5
120 (265) X 5
120 (265) X 5
120 (265) X 5
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Old 10-30-2011, 08:25 AM   #7
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"Tann the mann smashes weights when he cann."

Awesome lifting mate, that there's a beastly session!
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Old 10-30-2011, 09:24 AM   #8
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Hopefully you're fighting off a bug and will bounce back tomorrow.

Has to be frustrating starting a new approach and feeling sick.
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Old 11-02-2011, 12:31 PM   #9
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Thanks gents.

I've been pretty ill over the past two days, so I had to drag myself to the gym tonight and was not expecting anything much. Instead, the session felt considerably easier than the last two. Weird how that works sometimes.

This workout makes me sweat buckets, but it's fast. In and out in well under an hour.

Squats - beltless

105 (232) X 5
115 (253) X 5
120 (264) X 5
120 (264) X 5
120 (264) X 5

Bench Press - 1-2 reps paused

102.5 (226) X 5
102.5 (226) X 5
102.5 (226) X 5
102.5 (226) X 5
102.5 (226) X 5
102.5 (226) X 5

Deadlifts

110 (243) X 5
120 (264) X 5
125 (275) X 5
125 (275) X 5
125 (275) X 5
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Old 11-03-2011, 02:53 PM   #10
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Nice work!

Seems like your personal powerlifting meet every other day, eh? I'd say you're winning! Keep at it!
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