Well I finished up the last workout of the Korte 3x3 program last night with a new PR for the squat. 305! I tried for 315 just for grins and it wasn't happening and I had to bail.
This program was moderately effective. Here are my 1 RM strength gains:
April August % increase
Squat 292 305 4
Bench 215 215 no change
Deadlift 325 335 3
No huge changes but at least the squat and DL went up. The numbers are not really high compared to many lifters but as a relatively new "elderly" lifter I feel pretty good.
I messed up the bench by introducing the press in as well just because I wanted to. There was minimal improvement there either. I imagine the intensity and volume was not high enough for either of those lifts. Oh well.
Last night, after the squats, I continued with the OL workout. Still using low weights and focusing on technique.
Cleans 5x3 @ 95
Clean pulls, NE 3x6 @ 95
Push Jerk, 5x3 @ 95 slammed my chin really hard with the bar. No blood and didn't' knock my self out so. Sorry no video of that wonderful move.
Behind the neck press, snatch grip, 3x12 14
Counter-movement jumps, 3x3
All in all a very tiring night.