Just couldn't do it...
I couldn't take only squatting once a week! (Hello my name is Brett and I am a squat-aholic...)
So I started on the Korte 3x3 program today - 3x3 is a very misleading name for the program because the first 4 weeks are some pretty serious volume! (deepsquatter.com has the full Korte articles for those interested) The name 3x3 comes mainly from the fact that you will performing all 3 lifts 3 times a week.
Today - 11/5/07
Squat - 315 x 6 sets of 5
Bench - 205 x 6 sets of 6
DL - 345 x 8 sets of 5
If I can walk on Wednesday I go back in for something similar.
The percentages are low (58% of a projected 1 rm) this week but the volume more that makes up for it. We will see if I can handle the volume. Very different for me ;)
And now a "shout out" to my friend and fellow Sr. RKC - Rif
If you haven't been catching Rif's blog I highly suggest that you check it out - here is an individual with 35 years of experience as a competitor, coach and trainer sharing his insights - it is not to be missed.
One of the amazing things about Rif is that he ended a high level Gymnastics career because of a double knee dislocation and severe shoulder dislocation - yet he went on to compete in distance running, bodybuilding, and powerlifting. Not the best sports for a knee that has less than 80 degrees of movement and a scarred down shoulder but Rif competed and at a high level. Yet people still knock him for his injuries and "training people the same way that injured him" - Nothing could be further from the truth.
Rif's injuries have nothing to do with Kettlebells, Z or foam rolling - these are the tools that are allowing Rif to restore his lost function and what makes him such a great trainer and coach. He has "been there and done that" and is now expanding into new techniques (Z).
Haters hate and will take cheap shots where they can but I for one count myself lucky to have Rif as a friend and fellow Sr. RKC. The opportunity to learn from someone of his experience is not to be missed.
Thanks Rif.
Congrats to Geoff Neupert for a successful return to the platform!
And Congrats to Aaron for pressing the bulldog and Franz for getting his program (I am reading - just not enough time to post to everyone)
And Mike Nelson - a question on the breathing stuff from your blog - are the drills I showed at the RKC in the right direction?
Amen, Rif is awesome; a great teacher ,a great person, and a great friend. Everyone you mentioned is Top Caliber (yourself included). The RKC is a family of great people. My name is Tim and I am certainly not a squat-aholic, though I do have my addictions.
ReplyDeleteBrett,
ReplyDeletethanks man for the props, it really is appreciated.I have to remember that respect and praise from guys like you, and Pavel and the people that actually know me actually means something; whereas the haters have nothing really better to do but spit venom.
One thing I have learned over the years is that guys who have actually trained and competed for real, at whatever level, always respect others who have done the same. They may not like someone personally but they will respect what they have done because they KNOW what it takes.
It is a privilege to know and work with someone of your caliber as a human being, strength athlete and coach.
ANd hey, watch that squat addiction; I am really not over mine yet although the kbs are a very good substitute,lol.
thanks again man.
and Tim, you know I also appreciate your repsect and character. you're a great guy,and excellent teacher and the RKC is lucky to have you.
Brett, you and Rif are both fine gentlemen and generous teachers in the real world. Injured or not, Rif's workouts are still beyond what I can do with nothing holding me back.
ReplyDeleteThe haters who plague the internet are a joke. They hide behind false identities and attempt to ridicule people whose honest efforts threaten their self-esteem.
Forum buddies and anonymous criticism or shit-flinging are no substitute for real friends and an actual life. But it's probably the best they can do without a pair of balls, a shred of dignity, or the willingness to attempt something they might not achieve.
Ignore this shit, please.
So, Brett, no more military press? Goddammit!
Nice Brett! Thanks for the encouragement bro! Your training and strength levels inspire me to get my act together....I'm only in my 30's for so long....
ReplyDeletethanks aaron, and don't forget I'm old too,lol.the opinions of people like you and fawn and other real life people of honor and heart are what count, not fictitious cyber characters with no real life.
ReplyDeleteOh yeah, and Rif is pretty old.
ReplyDeleteJust as an example, I'm currently planning to duplicate, as a goal:
ReplyDelete* Brett's introductory sessions with the overhead press,
* One-half of Rif's swing volume with the 2-pood, and
* Pullup singles with Franz's repping weight.
All of these men walk their talk and have given me nothing but encouragement, friendship and positive examples to follow from day one. God, how I hate these people, LOL!
Awesome post. Rif has FREELY given so much advice to me and so many on the DD board. If you stop and think about it, he is a professional trainer, with loads and loads of real world experience. His job is giving training advice. He could keep this knowledge close to the vest and charge a bundle for it. But nope, he willingly shares it. Outstanding kindness right there.
ReplyDeleteOh and I'll be very interested in how the Korte 3x3 program works out for you. I wouldn't want to do it as a full time program but it seems like a good idea to keep in the rotation.
royce,
ReplyDeleteyou are a good man,as is Aaron. I love helping people who want to get better because that's what I want.So few actually want to do it. they want to talk about doing it, or have had done it but few want to actually DO it. I like helping those people; it doesnt take energy, it gives it.
Rif I'm honored and privelaged to know you. I can't wait untill I meet you in person.
ReplyDeleteThanks everyone
ReplyDeleteI've said my piece about "The Haters" already on another post - I think it was Aaron's Iron Garm post months back. They deserve no more energy and I screen them out of my world whenever possible.
ReplyDeleteI agree, Rif and Brett are generous, skillful teachers who practice what they preach and have impressive accomplishments they carry humbly.
Hard to ask for more than that in a human being. I'm glad to know you both and have benefited from your experience and wisdom.
Good stuff Brett!
ReplyDeleteFunny you should ask about the breathing. Before I read this I have a rough copy of Z breathing and the work you did at RKC that will come out sometime in the next week.
In short, the idea is the same, but the rehab drills are a little different and we added in some more tests. Drop me an email and we can chat. I am preaching to the choir, but what an amazing difference it can make. I am excited to try it on some athletes coming up in the next few weeks.
Rock on
Mike N