View Full Version : Dead, Squat and Bench
Is there anyone who just trains dead, squat and bench and nothing else. Was in the gym and spotted a powerlifter doing 710 on flat. He says he only does the core three and mixes incline bench in every other week.
What's up?
Big Jawn
01-26-07, 8:32 pm
700lbs flat bench press? Maybe he was wearing a bench shirt?...even then thats very rare, the heaviest raw bench is 713 by Gene Rychlak.
I find that very hard to believe...no powerlifters whether novice or professional use only the three lifts, we all do and need supplementary and accessory movements to be competitive.
yeah, i agree with Big Jawn. Ive lifted at the same gym as Joe Thompson, who is the strongest 220 lb man in the US as of now, and ive never seen him do JUST bench, deads, and squat. you gotta work your smaller groups too for the best results. he might be just giving you some BS to get you off his back or mabey hes telling the truth. But its hard to believe that he just does those 3, then throws in the towel n heads home.
I'm currently following Korte's 3x3. Big three, three days a week. I don't have the energy for anything else!
I'm currently following Korte's 3x3. Big three, three days a week. I don't have the energy for anything else!
what about the days inbetween the other 3?
what about the days inbetween the other 3?
Eat and sleep. I do a GPP day on the weekends but that's not part of Korte's program.
And I guess I should add that I am seeing great results with this program. I don't however feel that this would be sustainable for an extended period of time. The 3x3 program is an 8 week program designed to squeeze some extra strength out of you for a competition.
Maybe a few weeks of those 3. but if you didnt work the smaller muscle groups for a long period of time you would almost certainly suffer an injury. Im no powerlifter, but that just seems obvious to me
[QUOTE=king1;15251]Maybe a few weeks of those 3. but if you didnt work the smaller muscle groups for a long period of time you would almost certainly suffer an injury. Im no powerlifter, but that just seems obvious to me[/QUOTE
I was just about to post this. I was wondering how you can have the strong core 3, without the strong auxilaries. I believe itll get some good strength n size out of you, but it does seem risky if you're hittin all the heavies without also lookin at the auxilaries too.
700lbs flat bench press? Maybe he was wearing a bench shirt?...even then thats very rare, the heaviest raw bench is 713 by Gene Rychlak.
I find that very hard to believe...no powerlifters whether novice or professional use only the three lifts, we all do and need supplementary and accessory movements to be competitive.
No bench shirt. He is actually getting ready to compete against big Gene. He has a recorded lift of 710.
Big Jawn
01-27-07, 2:18 pm
No bench shirt. He is actually getting ready to compete against big Gene. He has a recorded lift of 710.
Whats his name.
Whats his name.
seriously. possible but not likley.
I'm currently following Korte's 3x3. Big three, three days a week. I don't have the energy for anything else!
Hey man how you like that program I have a buddy that uses it and he swears by it. He only had trouble with his bench but once he started to vary his groups during the volume phase he seems to be doing better
Right now I'm doing a Pavel program that is pretty much the big 3.
You stay away from injury b/c you are only at your 1RM for a very short period of time, and you hit heavy volume for a month prior to entering that phase. This keeps your CNS fresh
Big Jawn
01-27-07, 7:17 pm
seriously. possible but not likley.
That made very little sense bro.
Hey man how you like that program I have a buddy that uses it and he swears by it. He only had trouble with his bench but once he started to vary his groups during the volume phase he seems to be doing better
Right now I'm doing a Pavel program that is pretty much the big 3.
You stay away from injury b/c you are only at your 1RM for a very short period of time, and you hit heavy volume for a month prior to entering that phase. This keeps your CNS fresh
I really like the program.
Maybe a few weeks of those 3. but if you didnt work the smaller muscle groups for a long period of time you would almost certainly suffer an injury. Im no powerlifter, but that just seems obvious to me
I don't really know what to say to this. I haven't suffered any injuries and like I said Korte's 3x3 is designed to only be an 8 week pre-competition routine.
I guess in the long run it could lead to some muscular imbalances, but at the same time, what better way to train the squat, bench and dead than by doing them 3 times a week!? It's just so damn much of it I'm forced to work on form.
Pokoritel
01-27-07, 8:09 pm
Everyone has there own training styles. If he sees results doing just that then congratulations to him. In my opinion its kind of weird to train that way doing only 3 exercises but seeing that all those 3 exercises workout just about every muscle in the body then i guess its possible..
Big Jawn
01-27-07, 8:19 pm
I don't really know what to say to this. I haven't suffered any injuries and like I said Korte's 3x3 is designed to only be an 8 week pre-competition routine.
I guess in the long run it could lead to some muscular imbalances, but at the same time, what better way to train the squat, bench and dead than by doing them 3 times a week!? It's just so damn much of it I'm forced to work on form.
Long term injurys WILL develop, usually resulting from muscular imbalances, which can be created in such places as your lats/upper back, shoulders etc. Assistance is necessary to maintain areas like your lats and upper back which are essential for the bench press as well as keeping you upper back balanced with your chest. A few weeks without wont make much difference though.
Long term injurys WILL develop, usually resulting from muscular imbalances, which can be created in such places as your lats/upper back, shoulders etc. Assistance is necessary to maintain areas like your lats and upper back which are essential for the bench press as well as keeping you upper back balanced with your chest. A few weeks without wont make much difference though.
I dont know though, b/c with the high volume you are doing 8 sets at the most i 64% of your max. Now during thouse 8 sets if you vary your grip to narrow, normal and wide you are stressing the tri's and shoulders. My friend that is using the program has had shoulder problems in the past which has limited his progress in the bench in the past sometime haulting it altogether, but since he's been on this program he has no shoulder problems whatsoever. He has made all his prjected maxes and swears by it. As for the back, and posterior chain the deads and squats suffice there
Big Jawn
01-27-07, 9:09 pm
I dont know though, b/c with the high volume you are doing 8 sets at the most i 64% of your max. Now during thouse 8 sets if you vary your grip to narrow, normal and wide you are stressing the tri's and shoulders. My friend that is using the program has had shoulder problems in the past which has limited his progress in the bench in the past sometime haulting it altogether, but since he's been on this program he has no shoulder problems whatsoever. He has made all his prjected maxes and swears by it. As for the back, and posterior chain the deads and squats suffice there
But how long has he been doing the prog? The three lifts don't sufficently cover every single angle IMO.
Since the begining of august.
I'm not saying this is 100% the way to do it, but a lot of the eastern block of powerlifting philosophy believes this to be true.
Big Jawn
01-27-07, 9:24 pm
Since the begining of august.
I'm not saying this is 100% the way to do it, but a lot of the eastern block of powerlifting philosophy believes this to be true.
You have a point man, I see the merit. Sheiko himself (about as E Block as they get) preaches the three lifts in high volume, high frequency. But many of his routines I have done also have some (but not tonnes) of assistance in the form of OHP'es, GM's, DB presses, core and squat/dead variations.
Its true that these three compounds hit pretty damn near every muscle you need, but to the full extent they need to be strengthen to take you to the next level? Thats argueable...I wouldn't rely on the bench press as the sole developer of my triceps.
Hollywood
01-27-07, 9:29 pm
I dont see a point in lifting just the 3 lifts only. Doing other lifts mixed in with them is only going to help out those lifts. Doing incline, flys, crossovers etc will help your bench. Leg presses and lunges will help your squat etc. Just lifting deads bench and squat is not going to get your numbers up fast.
Just lifting deads bench and squat is not going to get your numbers up fast.
I completely disagree. Lifting only squat, bench and dead will get your numbers up VERY fast! It works you really hard doing the big three, three days a week and it's also a ton of PRACTICE.
As far as sticking to the compounds ONLY being sustainable in the long run... Probably not.
Big Jawn
01-27-07, 11:56 pm
I completely disagree. Lifting only squat, bench and dead will get your numbers up VERY fast! It works you really hard doing the big three, three days a week and it's also a ton of PRACTICE.
As far as sticking to the compounds ONLY being sustainable in the long run... Probably not.
Deeds is right...fastest way to increase your squat is by squatting, no combination of leg presses, ham curls and lunges will do it as good.
I dont see a point in lifting just the 3 lifts only. Doing other lifts mixed in with them is only going to help out those lifts. Doing incline, flys, crossovers etc will help your bench. Leg presses and lunges will help your squat etc. Just lifting deads bench and squat is not going to get your numbers up fast.
I have to disagree man, I don't think doing cable crossovers will help your bench too much. The same goes for the leg press, but like Jawn pointed out earlier, Goodmornings and similar movements may help. Another thing is after 2 months can the program you are talking about increase you max by 25lbs in the squat, 10lbs in the bench and 15 for the deads. because those the the projected increase in maxes. and those numbers will be obtained if you follow the program
Big Jawn
01-28-07, 1:00 am
I have to disagree man, I don't think doing cable crossovers will help your bench too much. The same goes for the leg press, but like Jawn pointed out earlier, Goodmornings and similar movements may help. Another thing is after 2 months can the program you are talking about increase you max by 25lbs in the squat, 10lbs in the bench and 15 for the deads. because those the the projected increase in maxes. and those numbers will be obtained if you follow the program
My philosphy is movements that will aid the big three are movements that mimic the big three. Movements like CGB, GM's and variations, box squats, rack pulls, board presses, dimel deads, rows etc.
I completely agree with you there will be a point when you will need to add something in, and just like you said it will most likely be something that mimics the lift
heavyliftin
02-03-07, 4:27 pm
700lbs flat bench press? Maybe he was wearing a bench shirt?...even then thats very rare, the heaviest raw bench is 713 by Gene Rychlak.
I find that very hard to believe...no powerlifters whether novice or professional use only the three lifts, we all do and need supplementary and accessory movements to be competitive.
Not to be a dick or anything, but I think it's Scot Mendelson who holds the raw bench record at 713.
Big Jawn
02-03-07, 4:52 pm
Not to be a dick or anything, but I think it's Scot Mendelson who holds the raw bench record at 713.
Scot Mendelson it is, a slip on my part. Thanks man.
But how long has he been doing the prog? The three lifts don't sufficently cover every single angle IMO. Hey Brothers, let me interject here. I am the guy dunk is referring to. Like Deeder, I am using this program as well and as dunk has mentioned I have been on it since August. While I do NOT know if this is the program for the biggest totals, I do believe it establishes a foundation for big weights that can be used as a spring board for huge weights. I have been largely injury free since starting which is something I have not been able to say in the past. Is this do to the training style I have chosen? Not sure. There could definately be other variables in play such as joint supplementation (Animal Flex and fish oil). Regardless, I have found considerable improvement.
A side note. I have not done one bicep curl since starting. I picked up the barbell the other day just to see what I barbell curl felt like. Funny thing happened... I was barbell curling 30 pounds beyound what I done when I last curled with better form. No doubt deadliting helped. While I do not recommend this as a bodybuilding program because obviously my arms don't look like they can curl what I can actually curl, it can serve as a platform even to for bodybuildiing. As I supect if I do transfer over to a more bodybuidling style program...the dues paid with the big weight will translate into big meaty arms. At least I hope so.
Peace
BIG45s
I think that specialization is the key when it comes to strength; if you're practicing to improve your clean&jerk, don't bench. But there are so many totally different approaches (Russian style vs. Bulgarian style weightlifting, for example) and all of them work if used correctly. Just my two cents, though.
I think that specialization is the key when it comes to strength; if you're practicing to improve your clean&jerk, don't bench. But there are so many totally different approaches (Russian style vs. Bulgarian style weightlifting, for example) and all of them work if used correctly. Just my two cents, though.
I disagree. Having a balanced physique is important no matter what kind of specialist you hope to be. You may want to lower the weight or volume when doing other movements but don't discard them completely.
Big Jawn
02-16-07, 8:49 pm
I think that specialization is the key when it comes to strength; if you're practicing to improve your clean&jerk, don't bench. But there are so many totally different approaches (Russian style vs. Bulgarian style weightlifting, for example) and all of them work if used correctly. Just my two cents, though.
IMO I think the polar opposite.
Diversification is key, especially for breaking plateaus. To an extent the 3 lifts help the 3 lifts but your body tires just as easily as a 3 year olds attention span.
IMO I think the polar opposite.
Diversification is key, especially for breaking plateaus. To an extent the 3 lifts help the 3 lifts but your body tires just as easily as a 3 year olds attention span.
I agree that diversity is good however not for the same reason as you believe. The body doesn't know or care if you squat 3 days a week or once. All it knows is that it's repairing muscle fibers. Bringing up your weaknesses with a variety of exercises that focus on those weaknesses is needed to progress to that higher level.
Programs like Korte's 3x3 temporarily allow you to ignore your weaknesses and focus on adding a few extra pounds before a competition.
Obviously the best long term approach is to address any and all of your weakness by mixing in the appropriate exercises.