GIFt us your lifts! (or other achievements!)
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Figured as well as my bench press test went yesterday, I could swap out my heavy leg day today for a squat test day. Bear in mind I haven't gone fewer than 10 reps in a set in years, although those sets are at a higher weight than I used to do sets of five at back in the day.
So I broke out my old knee wraps and weight belt out of storage and hit the rack, being extra careful to set the safety bar at the correct height in case I had to bail. Thorough warmup with ramping weight but de-ramping reps, until I started doing singles after my working weight of 405.
Added the wraps and belt after a couple heavy singles just as a precaution more than anything, and wow, I forgot how restrictive the wraps are, lol. But I kept adding 20# each time and the weight kept moving... 445, 465, 485 (matching previous lifetime PR).
Time for the big show, 5 plates, 495! (Threw on a couple micro-plates to make it an even 500, just for kicks and giggles.) Bar bending, spine feeling like an accordion getting compressed, feet barely shuffling into position an inch at a time. But the rep itself moved smoothly enough, and I had finished another PR!
That's the last time I do a squat PR, though. My knees and legs took it gamely enough, and arguably could have gone even higher, but my spine was letting me know in no uncertain terms that I was DONE.
Between yesterday's bench plus today's squat plus my last recorded deadlift (before I stopped them due to injury), I now qualify for the 1200# club at BW 200.
Epic!!! Absolutely epic!!0 -
Back in my military days, they were playing around with their annual physical fitness test. One year they tried a stationary bike with variable resistance and a heart rate monitor, somebody would change the resistance and watch the change in heart rate.
Short answer was I failed spectacularly, because my heart rate has a tendency to go from zero to sixty in nothing flat, even with light work, but never really spike high, just stay level. But the test scored on a sliding scale, and said I must be lousy fitness because I went high fast instead of staying low, despite the fact the pedaling remained easy for me.
I didn't feel bad about it, though. Nearly 90% of the military "failed" that test, including a dude in my unit who finished in the top 50 overall at the Boston Marathon. Yep, that guy must have lousy cardio...
That is a terrible test, because it say's absolutely nothing.
Low heartrate doesn't mean good cardio.
It's about having a pretty even cardio, and how fast it goes back to "normal" once the cardio is taken away0 -
Figured as well as my bench press test went yesterday, I could swap out my heavy leg day today for a squat test day. Bear in mind I haven't gone fewer than 10 reps in a set in years, although those sets are at a higher weight than I used to do sets of five at back in the day.
So I broke out my old knee wraps and weight belt out of storage and hit the rack, being extra careful to set the safety bar at the correct height in case I had to bail. Thorough warmup with ramping weight but de-ramping reps, until I started doing singles after my working weight of 405.
Added the wraps and belt after a couple heavy singles just as a precaution more than anything, and wow, I forgot how restrictive the wraps are, lol. But I kept adding 20# each time and the weight kept moving... 445, 465, 485 (matching previous lifetime PR).
Time for the big show, 5 plates, 495! (Threw on a couple micro-plates to make it an even 500, just for kicks and giggles.) Bar bending, spine feeling like an accordion getting compressed, feet barely shuffling into position an inch at a time. But the rep itself moved smoothly enough, and I had finished another PR!
That's the last time I do a squat PR, though. My knees and legs took it gamely enough, and arguably could have gone even higher, but my spine was letting me know in no uncertain terms that I was DONE.
Between yesterday's bench plus today's squat plus my last recorded deadlift (before I stopped them due to injury), I now qualify for the 1200# club at BW 200.
HOLY *kitten*! 5 plates...Man you are awesome!
My goal is 400lbs in next 2 years
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I hear ya. A few years back when I injured both shoulders benching, my PT told me that from then on, I was supposed to do 4 sets of back for every 3 sets of chest, partially to counter my typical male idiocy of focusing on only the chest when I started lifting, partially to offset a day job at a desk with a long commute. It's worked, too.
That is what my PT wants as well. Much more pull volume.1 -
Hockey w/ a broken mop and (unused) urinal cake..because..why not?
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Maybe because I can ice skate but not roller skate...0
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280lbs on incline bench.7 -
kinetixtrainer2 wrote: »
280lbs on incline bench.
Nice!!1 -
kinetixtrainer2 wrote: »
280lbs on incline bench.
Wow! Well done! 👏 👏1 -
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kinetixtrainer2 wrote: »
280lbs on incline bench.
Nice!!KickassAmazon76 wrote: »kinetixtrainer2 wrote: »
280lbs on incline bench.
Wow! Well done! 👏 👏
Thank you both.2 -
Sheesh, @kinetixtrainer2! On an incline bench, no spotter, and you banged out a rep dang near my 1RM for flat squat, yet your rep had better range of motion, was smoother, and required a fraction the time to complete.
Where's the Wayne's World "we're not worthy!" emoji?1 -
🙇🤷🙇1
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Sheesh, @kinetixtrainer2! On an incline bench, no spotter, and you banged out a rep dang near my 1RM for flat squat, yet your rep had better range of motion, was smoother, and required a fraction the time to complete.
Where's the Wayne's World "we're not worthy!" emoji?
Haha, thank you my friend. Truthfully I expected to get a bit more. I’ve been working incline presses as my primary compound movement for chest for a couple years now. Due to the reason you listed above I’ve always favored the smith machine. I also like that the smith allows me to focus a bit more on mind/muscle. For this 12 week program my incline presses have been a reverse pyramid of 5 sets, 1,2,3,4 and 5 reps. I reached 320 on the smith. This 12 week program finished today. I had decided to move my inclines to free weights for this next 12 week program. I truthfully feel like I can get a bit more once my secondary muscles adapt to the new lift. And I thank you for very kind words brother.1 -
See, it's videos like yours which are plenty reason to convince me to not try to sneak in a video of my own pitiful efforts, lol. I don't think I'd like the comparison, lol.0
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Thanks.
I decided to just stick with the routine I've been following, rather than change things up just to try for a 1RM on bench. As long as it works, don't fix what ain't broke, am I right? And it seems to still be working, as I banged out 5 sets of 3 reps at 275, where in the past at least one of those sets would be only a double.
I won't even think about trying another bench 1RM test day until I can get 5x5x275.2 -
Thanks.
I decided to just stick with the routine I've been following, rather than change things up just to try for a 1RM on bench. As long as it works, don't fix what ain't broke, am I right? And it seems to still be working, as I banged out 5 sets of 3 reps at 275, where in the past at least one of those sets would be only a double.
I won't even think about trying another bench 1RM test day until I can get 5x5x275.
Sounds like a solid plan to me. I do something similar and will just repeat the meso cycle.0
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