Baxmans Trip

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(fearfactory @ Jul. 12 2008,5:54)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">hey BAX, I found this video of you on the internet.  if you go posting these powerclean form check vids, make sure you link us in the future!

http://www.takkle.com/videos/9519/-/member/194393?range=all</div>
Yeah you caught up with me again! I'll be releasing the full 30 minute &quot;Get Lean With the Power Clean&quot; DVD next month for only $9.99. FREE SHIPPING if you order in the next 10 minutes.
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7-9-08 WO 17

Squats 235 5,4,3

Bench 215 5,2,3

Chins BW+50 5,4,3

Clean and Jerk 3x3x130


7-11-08 WO 18 Last Day of 5's

Deads 380 3+2(15 sec pause), 1,1

Dips BW +50 5,5,5

Pendlays 195 5,4,3 PR

OHP 140 4,2,1 PR

Real pleased with the effort. Deads are down, but dips were strong and the pendlays and OHP's were a pleasant surprise. Still undecided about the next two weeks. Negatives are out of the question.
 
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(BAX67 @ Jul. 12 2008,10:38)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Still undecided about the next two weeks. Negatives are out of the question.</div>
Your negative deadlifts should be easy enough. Just find someone to hand you a 450 lb bar and then you set it down...
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^ For sure TR!!
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7-13-08

I'm going to extend this HST Cycle for four more weeks. I will be training these four weeks a'la Stephan Korte Phase 1 High Voume.

Squats 5x5x170

Bench 6x5x150

Deads 5x5x255

Pullups BW 10,5,5 Just for the heck of it.

7-14-08

Legs are mighty sore today. Haven't felt that in a long time. I'll try for 8 sets of everything Tues.
 
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(BAX67 @ Jul. 14 2008,10:27)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I will be training these four weeks a'la Stephan Korte Phase 1 High Voume.</div>
Abandon all hope, ye who enter here...
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Colby, the 1st four weeks of the Korte is high volume with 5-8 sets of 5 reps/exercise.  This is supposedly where the strength is generated due to the high volume.  In the second four weeks is where 3x3 gets going.  I was hoping to regain some of my former strength back.  Worth a try.
 
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(BAX67 @ Jul. 15 2008,10:05)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Colby, the 1st four weeks of the Korte is high volume with 5-8 sets of 5 reps/exercise. This is supposedly where the strength is generated due to the high volume. In the second four weeks is where 3x3 gets going. I was hoping to regain some of my former strength back. Worth a try.</div>
Ahh, okay, thanks for that; so, you are continuing the 5's per say?
 
Not really. The Korte has you starting off with 58% of your 1 rep max in the first week and increasing to 64% in the fourth week. So the weights are much lighter than the 5's, but your squatting, deadlifting, and benching 3 times per week 8sets of 5 reps /day/exercise. Lots of volume. Today I tried the 8 sets/ exercise. This is going to get brutal in week four.

Squats 8x5x170

Bench 8x6x150

Deads 8x5x255

Chins BW+55 5,3,3

Sweat dripping, panting like a dog, this is gonna be fun!
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Rested 1 to 1:30 minutes between sets.
 
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(BAX67 @ Jul. 15 2008,10:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">So the weights are much lighter than the 5's, but your squatting, deadlifting, and benching 3 times per week 8sets of 5 reps /day/exercise. Lots of volume. Today I tried the 8 sets/ exercise. This is going to get brutal in week four.</div>
You don't complete Korte's 3x3. You try to survive it.

It may be wise to take a week or so off to SD before you begin. The program can get to be a little demanding after a point.
 
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(BAX67 @ Jul. 15 2008,9:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Rested 1 to 1:30 minutes between sets.</div>
why? genuinely curious as to your philosophy.

did you read about Korte on deepsquatter? how did you get turned onto the program? looks like a solid strength building plan.
 
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(fearfactory @ Jul. 16 2008,9:16)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(BAX67 @ Jul. 15 2008,9:44)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Rested 1 to 1:30 minutes between sets.</div>
why?  genuinely curious as to your philosophy.

did you read about Korte on deepsquatter?  how did you get turned onto the program?  looks like a solid strength building plan.</div>
I read about the Korte about a year ago on Joe Skopec's Powerlifting Heads Up website which links you to the strength archives on deepsquatter.  Joes site has a bunch of calculators for different programs including the 3x3.  Pretty cool site if you've never checked it out.  
Turned on to it:  I've wanted to try it, but never seemed like it would fit into my schedule.  I mean I was wrapped up in the Madcow for the good part of last year and I also wanted to give HST a fair shot.  Ending this HST cycle with the 3x3 seems to fit right now.  I want to get back to former strength levels before SDing.

My philosophy on resting for this is to try and complete each set and rep exaclty the same, keep proper form, and really feel the muscle working.  I'm experimenting with time to see what's best.  What are your feelings on it?
Rested 45sec-1min between sets today.

7-17-08   1st week of Korte Complete

Squats             8x5x170

Bench              8x6x150

Deads              8x5x265

Legs still sore from Tues. On bench used three different grips alternating each set.  Normal width,wide and close.
Deads alternated between alt grip and doh grip.  

I miss my cleans!!
 
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(BAX67 @ Jul. 17 2008,7:49)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Joes site has a bunch of calculators for different programs including the 3x3.</div>
I have the Excel spreadsheet for the Korte program. I could email it to you if that would be a help.
 
My suggestion is to rest as little as you want until it starts getting really heavy, then rest anywhere between 5-10 minutes between each set.
 
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(BAX67 @ Jul. 17 2008,6:49)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">What are your feelings on it?</div>
I work out all day. This morning I did squats and in between sets, cooked breakfast. Did my ab work too.

Now, I'll cook lunch between sets of bench press and will superset pull ups.

This evening, I'll do pendlays and clean house/sort laundry between sets.

Tonight, I'm hoping to feel energized and video some SOHP for Colby.

Don't know if that's the right way to do it, but that's the way it's been going for me this summer.
 
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(fearfactory @ Jul. 18 2008,1:01)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(BAX67 @ Jul. 17 2008,6:49)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">What are your feelings on it?</div>
I work out all day.  This morning I did squats and in between sets, cooked breakfast.  Did my ab work too.

Now, I'll cook lunch between sets of bench press and will superset pull ups.

This evening, I'll do pendlays and clean house/sort laundry between sets.

Tonight, I'm hoping to feel energized and video some SOHP for Colby.

Don't know if that's the right way to do it, but that's the way it's been going for me this summer.</div>
Are you not working?

BTW, thanks for opting to take a video of your SOHP tonight!
 
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(TunnelRat @ Jul. 17 2008,9:26)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(BAX67 @ Jul. 17 2008,7:49)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Joes site has a bunch of calculators for different programs including the 3x3.</div>
I have the Excel spreadsheet for the Korte program. I could email it to you if that would be a help.</div>
Thanks TR, I also have it on excel.

FF, great time management.

7-20-08

Squats 8x5x175

Bench 8x6x155

Deads 8x5x275

May drop the volume to the minimum number of sets in bench. Just trying to save the shoulder a bit. Legs were starting to feel normal again today....short lived I'm afraid. I really like the simplicity of this, but I wish there was some room for some cleans and OHPS. Maybe I'll switch one bench day to an OHP day. I don't really care about a huge bench, a bigger OHP would be much more satisfying.
 
Bax, I agree about the OHP. if you swap out one day of bench for OHP it'll be interesting to see how you get on; if you did all eight sets that'll be a lot of volume for your shoulders.
 
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(BAX67 @ Jul. 22 2008,11:46)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">7-22-08

Squats            8x5x175

Bench             6x6x155

Deads             8x5x275

OHP's will replace bench on Thurs.</div>
Powerful legs man... I want to mention one thing. Bax, your exercise selection is short, sweet and simple. The tendency for the weight lifter is to do less exercises over time as Fausto's Theorem, Simplify and Win, supports. It's rewarding to see all of our routines look very similar!
 
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