Re: Korte 3x3 while on Caloric Deficit?

[Guest guest]

Mark:

I have done several cycles of the 3x3 program, the original, and some

variations; written my TSO's own Wade Hanna and T., (?) of

Ironmag.com. The postitives were:

1. Worked on technique, as a beginner this is something I am still doing.

2. Hit a PR DL

3. Came close to my all-time best SQ & BP 10lbs lighter than I was before.

4. I was able to get leaner and stronger, I timed my rest breaks with

a stopwatch and supersetted SQ and BP.

The speed of my workouts was the key. Often times I would get all of the 3x3

training done is

about 30 minutes. This, combined with keeping my calories a my

normal level, while lowering my overall carb intake, was how I lost

the fat. If you use the 8 sets of 5 reps and use the sled 2x per

week, you should not have to lower your calories to lose 5-7lbs.

The negatives:

1. By the end of the last cycle (#4) I felt very slow; perhaps this

was me overreaching on the projected max.

2. I often found I peaked in the 7 week not the 8 week, again I was

most likely overreaching.

Other notes:

1. Forget the " energy saving method " lift as fast as possible

2. If you are trying to increase your tri size, you'll need to add

tri work or do the majority of your BP with a narrow grip.

3. You can add assistance work in, but you may want to try the

program the way it was written the first time.

4. Sled dragging for recovery is a good idea.

5. Some people have adjusted the Reps/Sets to reflect Prilepin's

Table - this is not something I have done.

6. Train your abs.

Mitch Armentrout

ermantroudt@...

[Guest guest]

Mitch Armentrout wrote:

> Some people have adjusted the Reps/Sets to reflect

Prilepin's Table...

***Sorry for the dumb question, but I'm a newbie when

it comes to weight training. What's " Prilepin's

Table, " how does one use it, and where can one find a

copy?

__________________________________________________

[Guest guest]

wrote:

> Mitch Armentrout wrote:

>

> > Some people have adjusted the Reps/Sets to reflect

> Prilepin's Table...

>

> ***Sorry for the dumb question, but I'm a newbie when it comes to

> weight training. What's " Prilepin's Table, " how does one use it,

> and where can one find a copy?

As for what and where:

http://www.angelfire.com/pe/txpls/prilephin.html

I'd be very interested in people's comments on how it relates to

periodized routines, Westside training, etc.

- Wayne Hill

Westborough, MA

[Guest guest]

Matt:

Sorry, I did not see your question sooner; howerver, the two

other respones have covered your questions. If you have any more

questions about the 3x3 program, I will answer them to the best of my

ability.

Mitch Armentrout

Haper Woods Mi USA

ermantroudt@...