TM2981 Revised Training Log

[BendtheBar]

Dead log?

[ravimolasaria]

It's been long long time brother ...

[themaster2981]

Greetings everyone and Happy New Year to all MAB members.

October 18th 2012 to Jan 20th 2013, after a long absence due to conditions out of my control, I am back to lifting and today was my first day at the gym. Good news is that its a full fledged gym with lot of weights, squat racks,Olympic barbells, and spotters. Although it is not a powerlifting gym, it is much better than what I had before, where I had only dumbbells at my disposal.



Goals

Bench 200 lbs, Squats, 300 lbs, Deadlifts 400 lbs.


Now about the log, I will be following the same routine. Stephan Korte 3x3, all 3 lifts everyday, 3 days a week. Total cycle is of 8 weeks

Below is what I did today.

Week 1 Day 1

1. Full body stretching: 8 - 10 mins

2. Bench Press - 6 sets - 44 lbs or 20 kgs (weight unchanged as today is the first day)

1*10 reps
1*8 reps
1*7 reps
1*7 reps
1*7 reps
1*7 reps

3. Squats - 5 sets - 44 lbs or 20 kgs

1*7 reps
1*5 reps
1*5 reps
1*5 reps
1*5 reps

4. Deadlifts - 5 sets - 44 lbs or 20 kgs


1*7 reps
1*5 reps
1*5 reps
1*5 reps
1*5 reps

Cool down.

[themaster2981]

Originally Posted by BendtheBar

Dead log?

I know steve, it took longer than expected. I am back now, and I aint going anywhere now. Thanks for remembering me.

Originally Posted by ravimolasaria

It's been long long time brother ...

Ravi brother, I am back thanks for remembering me.

[BendtheBar]

Welcome back.

[RobMoriRB]

Welcome back stinki........heheh lol well good day being back and maybe you can hit me up with the link for Stephan Korte 3x3

[ravimolasaria]

Originally Posted by themaster2981

Goals
Bench 200 lbs, Squats, 300 lbs, Deadlifts 400 lbs.

Now about the log, I will be following the same routine. Stephan Korte 3x3, all 3 lifts everyday, 3 days a week. Total cycle is of 8 weeks

Week 1 Day 1
1. Full body stretching: 8 - 10 mins

2. Bench Press - 6 sets - 44 lbs or 20 kgs (weight unchanged as today is the first day)

1*10 reps 1*8 reps 1*7 reps 1*7 reps 1*7 reps 1*7 reps

3. Squats - 5 sets - 44 lbs or 20 kgs
1*7 reps 1*5 reps 1*5 reps 1*5 reps 1*5 reps

4. Deadlifts - 5 sets - 44 lbs or 20 kgs
1*7 reps 1*5 reps 1*5 reps 1*5 reps 1*5 reps

Welcome back Ashish ... glad to know that now you can train in a full fledged gym ... make the most of it ...

[themaster2981]

Originally Posted by ravimolasaria

Welcome back Ashish ... glad to know that now you can train in a full fledged gym ... make the most of it ...

Thanks Ravi, just getting used to the bar, the feeling is amazing and so is the difference.

Originally Posted by RobMoriRB

Welcome back stinki........heheh lol well good day being back and maybe you can hit me up with the link for Stephan Korte 3x3

Hey rob, what do u mean by stinki? I hope you are doing well. Below is the link for Stephan Korte 3x3.

The 3x3 Program

[themaster2981]

Week 1 Day 2

1. Full body stretching: 8 - 10 mins

2. Bench Press - 6 sets - 44 lbs or 20 kgs (weight unchanged as today is the first day)

1*10 reps
1*8 reps
1*7 reps
1*7 reps
1*7 reps
1*7 reps

3. Squats - 5 sets - 44 lbs or 20 kgs

1*7 reps
1*5 reps
1*5 reps
1*5 reps
1*5 reps

4. Deadlifts - 5 sets - 44 lbs or 20 kgs


1*7 reps
1*5 reps
1*5 reps
1*5 reps
1*5 reps

Cool down.

[RobMoriRB]

nvm it was suppose to be a joke but i have horrible spelling lol