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Old 06-19-2013, 02:52 AM   #2061
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Good luck on the new routine.
thanks fen ...
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Old 06-19-2013, 05:16 AM   #2062
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Originally Posted by ravimolasaria View Post

thanks Sir Alan ... Indeed the program is very very good ... hopefully I'll be able to do justice from my end ...

I'll be doing 2 days accessory exercises like on day two it will be tri / bi / forearms / traps and on 4rth day it will be hams / calves / glutes etc. So will be doing 5 days effectively ...
No doubt about it Mr. Ravi , that extra two days will be a nice addition , ill watch that idea closely!
Did I send you the spreadsheet I have for Korte 3x3 ?


Quote:
Originally Posted by ravimolasaria View Post
thanks super Jim ... Yes It was 495 / 500. But I'm taking it easy on this program as it requires all the 3 lifts on same day. Will be adding wt. on squat as and when required. But I'm looking forward to move my bench and DL numbers. Using Squat as base / warm up exercise for bench and DL ...It's been long time since I've glued to pause bench and DL numbers. Hopefully this program I'll be able to break that plateau ...
this is smart money, its heavy going at the start getting used to all 3 on the same day ( or at least it was for me ) so lowering the 1RM makes sence…. Id rather start low and make slightly bigger jumps week on week than the alternative!
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Old 06-19-2013, 05:39 AM   #2063
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No doubt about it Mr. Ravi , that extra two days will be a nice addition , ill watch that idea closely!
Did I send you the spreadsheet I have for Korte 3x3 ?
A Spreadsheet for Korte 3 X 3 as well .. Sorry Mrs. Alan but I love you ... I was about to PM for the same you tonight ... It will be of immense help ...

Quote:
this is smart money, its heavy going at the start getting used to all 3 on the same day ( or at least it was for me ) so lowering the 1RM makes sence…. Id rather start low and make slightly bigger jumps week on week than the alternative!
Yes gave it a thought when about to start this program. I never did all the 3 core lifts in a single day with equal % ... that's why lower the 1 RM where I could ...
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Old 06-19-2013, 05:49 AM   #2064
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email en route now buddy!

please enjoy!
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Old 06-19-2013, 11:38 AM   #2065
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Originally Posted by ravimolasaria View Post
18.06.2013
Starting from today, giving try to Korte's program. It's been a while since I wanted to start this program but got delayed somehow ...

Taking a clue from this link
Stephan Korte?s 3×3 Powerlifting Program | Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

SQUAT
Warm Up Sets
BAR*08*01 set
135*08*01 set
225*06*01 set
Working Sets
265*05*05 sets [Taking 440lbs as 1 RM wt.]

BENCH
Warm Up Sets
BAR*10*01 set
135*10*01 set
Working Sets
210*06*06 sets [Taking 350lbs as 1 RM wt.]

DEADLIFT
Warm Up Sets
135*05*01 set
225*05*01 set
Working Sets
270*05*05 sets [Taking 455lbs as 1 RM wt.]

Huffing and puffing like anything ... Seems to be an interesting journey ... Time to include some rest days and eat more ...
Ravi sir, well done and good luck for your new program. Korte's 3x3 is my personal favorite. Just watch out for 7th and 8th week (last) for this routine, you are going to be real sore. The last 2 weeks (or 6 sessions) are very difficult and painful. Its a great program, anyhow. I would love to know your experience at the end of 8 weeks for sure.
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Old 06-19-2013, 08:12 PM   #2066
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Ravi, I love your addiction to pain my brother. You pick the hardest sh*t out there and just bust out the results. I love it.

Rock on big fella.
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Old 06-20-2013, 01:02 AM   #2067
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Originally Posted by markievicz View Post
email en route now buddy!
please enjoy!
thanks Sir Alan ...

Quote:
Originally Posted by themaster2981 View Post
Ravi sir, well done and good luck for your new program. Korte's 3x3 is my personal favorite. Just watch out for 7th and 8th week (last) for this routine, you are going to be real sore. The last 2 weeks (or 6 sessions) are very difficult and painful. Its a great program, anyhow. I would love to know your experience at the end of 8 weeks for sure.
thanks Ashish bhai ... the setup of this program is brutal ... Hopefull will survive these 8 weeks ...

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Ravi, I love your addiction to pain my brother. You pick the hardest sh*t out there and just bust out the results. I love it.

Rock on big fella.
thanks Mike ...
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Old 06-20-2013, 01:05 AM   #2068
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20.06.2013 : KORTE 3X3 : Day 02
SQUAT
Warm Up Sets
BAR*10*01 set
135*09*01 set
225*06*01 set
Working Sets
275*05*05 sets [+10 lbs from last session]

BENCH
Warm Up Sets

BAR*15*01 set
135*10*01 set
Working Sets
220*06*06 sets [+10 lbs from last session]

DEADLIFT
Warm Up Sets

135*05*01 set
225*05*01 set
Working Sets
285*05*05 sets [+15 lbs from last session]

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Old 06-20-2013, 03:54 AM   #2069
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nice job mate, nice big jumps in weight already!
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Old 06-20-2013, 05:32 AM   #2070
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nice job mate, nice big jumps in weight already!
thanks Alan ... hope to keep that momentum ...
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