3×3 Week 1, Day 3

Close Stance Squat: 5×5@315/142.9
Legs Up Bench: 6×6@225/102.1
Sumo Deadlift: 5×5@324.1/147

My lower left back was tightening up by the time I finished squatting, I think my evil glutes cause this. Everything today was easy and I was going to do 7 sets of squats but the lower back slowed me down. Hopefully a couple days off here will get me back up to speed.

Korte 3×3 Week 1, Day 2

Box Squat: 5×5@290/131.5
CGB: 7×6@205/93
3″ Platform Deadlifts: 7×5@308.6/140

I changed up the exercises each day and because each of these are harder than their pure version I dropped the percentage for each. My sore glutes really showed themselves during the squat, causing alot of pain in the glutes themselves but also my hamstrings and my lower back. I need to get these things under control.

Anti-Spam Measures

I’ve added a “security image” to comments. Unfortunately I was getting so much damn comment spam that I had to. If you have any problems email me and let me know.
If you don’t want to be bothered with it just create an account and you won’t have to enter it each time.

Korte 3×3 Week 1, Day 1

Squat: 5×5@335/152
Bench: 6×6@225/102.1
Deadlift: 6×5@341.7/155

Well this is the first day of the 3×3 and it went pretty well. I did minimum sets on squat and bench but had more energy than I expected during deadlifts, I would have done the full 8 sets but my hands were just killing me after the 6 so I had to stop.

Deadlift Analysis and Winnipeg Video

Anyone who has read this page for any time knows that deadlifts have always been a sore spot for me, I’ve never been able to pull what I really think I should. Well this meet in Winnipeg went much better and going over the video I have an idea why.
First here is a picture of my attempted 577.6/262 pull in Calgary back in January:
262.5 pull in calgary
You can see how pitched forward I am, my head is down, my chest is pointing to the floor and my ass is high. This never looked weird to me until now…

544.5/247 pull in Winnipeg
247.5 pull in winnipeg
What a difference, my head and chest are up and my ass is way down there. I’m in much more of a squat stance than the Calgary pull.

566.6/257 pull in Winnipeg
257.5 pull in winnipeg
The same thing here, my ass is a little higher but nothing like Calgary, and I stay in that position as I pull it up and into lockout.

I’ve YouTubed my video from Winnipeg. The video was actually created by Kain, a fellow lifter.

Quick Wind Up of Winnipeg Meet

Squat: 1@595.2/270, 1@632.7/287, 1@661.4/300
Bench: 1@440.9/200, 1@463/210, 0 @474/215
Deadlift: 1@529.1/240, 1@544.5/247, 1@566.6/257
Total: 1690.9/767

Good meet, I was very happy with how I lifted. I got my national qualifier on my second deadlift and ended up leaving about 7-10kg on the platform in the deadlift alone. My third bench should have gone but I got a hamstring cramp and locked it out uneven.
The bad news is I didn’t get my third squat or third bench on video… 🙁

Last Bench

Bench: 2×3@275/124.7
Tricep Pushdowns: 10@85/38.6, 2×10@75/34
Reverse hypers: 2×10

That’s it, nothing now until the meet. We’ll be leaving this Thursday so I’ll have all day friday to rest before Saturdays lifting.

Last Squat

Squat w/belt: 5@385/174.6, 3@405/183.7
Seated Row: 10@160/72.6, 10@185/83.9, 10@210/95.3
Lat Pulldown: 10@135/61.2, 10@147/66.7
Obliques

Squats felt good, my right hip was a little tight so I’ll have to get that massaged out before the meet but other than that I was feeling good.

CGB Week 9

CGB: 8@255/115.7, 8@260/117.9, 8@265/120.2
Lockouts: 3@365/165.6, 3@375/170.1, 3@385/174.6
DB OverHead Extensions: 10@76/34.5, 8@87/39.5, 8@98/44.5
BB Bicep Curls: 10@50/22.7, 10@70/31.8, 10@80/36.3
BB Reverse Grip Curls: 10@50/22.7, 2×10@60/27.2
Abs: 20@140/63.5, 2×25@140/63.5

Last of the heavy workouts, from here on out it’s one more light squat and one light bench then I’m off to the meet.

Final Deadlift Workout

Deadlifts: 3×1@440.9/200
Pull Throughs: 3×10 w/ green bands
Adductor Rehab
Hamstring Rehab
Leg Extensions: 10@150/68, 10@180/81.6

Last deadlift workout, just went light and pulled a few singles. The speed was good and all the pulls were really easy.