Strength Training PR's - Brag About Your Success

JNick77

So, uh, question ... last night I did incline bench presses using 30 pound dumbbells ... two sets of 12. I'm totally new to this type of thing and was having a little trouble stabilizing the weight on the way back down ... should I go lighter weight or less reps? (Please don't mock the newbie!)

No, that's part of building strength with the DB Bench, stabilizing the weight. Keep up the good work.

Mighty_Rabite

^That, as long as you can push the weight up, the imbalance isn't necessarily a bad thing. It's crazy how much more difficult the dumbbell presses are, pound for pound, than barbell presses.

chrisdavey

agree with the above.

New PB of Ukranian Deadlifts at 64kg x55 yesterday. Previous was 53

MoreBean13

agree with the above.

New PB of Ukranian Deadlifts at 64kg x55 yesterday. Previous was 53

Woot Woot! You're a machine Chris!

Sarauk2sf

agree with the above.

New PB of Ukranian Deadlifts at 64kg x55 yesterday. Previous was 53

Fantastic.

JNick77

agree with the above.

New PB of Ukranian Deadlifts at 64kg x55 yesterday. Previous was 53

Damn dude. What are you doing, like a Repetition Effort type training day?

nz_deevaa

Like I haven't shouted about it anywhere else.... 90kg x 6 on squats tonight.

Merrysix

PR 25 lbs for alternating one handed kettle bell swings and 18 lbs for kettlebell snatches and cleans. I'm 59 and love kettlebells

chrisdavey

agree with the above.

New PB of Ukranian Deadlifts at 64kg x55 yesterday. Previous was 53

Damn dude. What are you doing, like a Repetition Effort type training day?

As in, done all my low rep heavy stuff for the day. Now just see how many times I can pick something moderately heavy up before I pass out :laugh:

JNick77

agree with the above.

New PB of Ukranian Deadlifts at 64kg x55 yesterday. Previous was 53

Damn dude. What are you doing, like a Repetition Effort type training day?

As in, done all my low rep heavy stuff for the day. Now just see how many times I can pick something moderately heavy up before I pass out :laugh:

Yeah basically like 1set to 3sets max and using a weight that you can do a minimum of 15 reps with and cranking out reps to failure.

JNick77

Today was actually a pretty good session, but I swear I'll never slack off on the OHP again. After my 2nd week of being back on 5/3/1 today was my OHP session and I cranked out 10 reps at 135. I'm not too disappointed although at one point I was doing 155 for 10. Oh well, live and learn. Then I did 3 sets of max rep DB Shoulder Presses with 40lbs for 21 reps, 16 reps, and 12 reps. I actually felt a burn in my shoulders I hadn't felt in a long time. Then I cranked out weighted dips (+25lbs) for a 5sets and got 8reps on each, time to bump up the weight there. To top things off I finally had time to get some sprints in on my new gym's track AND I didn't pull a hamstring for a change, felt good.

MoreBean13

Today was actually a pretty good session, but I swear I'll never slack off on the OHP again. After my 2nd week of being back on 5/3/1 today was my OHP session and I cranked out 10 reps at 135. I'm not too disappointed although at one point I was doing 155 for 10. Oh well, live and learn. Then I did 3 sets of max rep DB Shoulder Presses with 40lbs for 21 reps, 16 reps, and 12 reps. I actually felt a burn in my shoulders I hadn't felt in a long time. Then I cranked out weighted dips (+25lbs) for a 5sets and got 8reps on each, time to bump up the weight there. To top things off I finally had time to get some sprints in on my new gym's track AND I didn't pull a hamstring for a change, felt good.

All around, very nice work! I bet you'll be able to get back to 155 ohp pretty quickly.
And I fully support the running. Exxxxcellent.

ChrisGoldn

Today was Deadlift Day.... Feeling pretty good today(well i was, now im sore lolz) After my 5x5 working sets(395) Had to see if i can break my PR. Bam!!! 465x3. I was Fired up! Inching so close to 500lbs


To Add my best friend Also did very well today.... @ 126lbs she is doing 5x5 175lbs Deadlifts. After a deload to rework form on her Squats she's up to 5x5 110lbs

ChrisGoldn

Today was actually a pretty good session, but I swear I'll never slack off on the OHP again. After my 2nd week of being back on 5/3/1 today was my OHP session and I cranked out 10 reps at 135. I'm not too disappointed although at one point I was doing 155 for 10. Oh well, live and learn. Then I did 3 sets of max rep DB Shoulder Presses with 40lbs for 21 reps, 16 reps, and 12 reps. I actually felt a burn in my shoulders I hadn't felt in a long time. Then I cranked out weighted dips (+25lbs) for a 5sets and got 8reps on each, time to bump up the weight there. To top things off I finally had time to get some sprints in on my new gym's track AND I didn't pull a hamstring for a change, felt good.

All around, very nice work! I bet you'll be able to get back to 155 ohp pretty quickly.
And I fully support the running. Exxxxcellent.

Noooooo Nick Dont give in to the Dark Side!!!! lolz

JNick77

Today was actually a pretty good session, but I swear I'll never slack off on the OHP again. After my 2nd week of being back on 5/3/1 today was my OHP session and I cranked out 10 reps at 135. I'm not too disappointed although at one point I was doing 155 for 10. Oh well, live and learn. Then I did 3 sets of max rep DB Shoulder Presses with 40lbs for 21 reps, 16 reps, and 12 reps. I actually felt a burn in my shoulders I hadn't felt in a long time. Then I cranked out weighted dips (+25lbs) for a 5sets and got 8reps on each, time to bump up the weight there. To top things off I finally had time to get some sprints in on my new gym's track AND I didn't pull a hamstring for a change, felt good.

All around, very nice work! I bet you'll be able to get back to 155 ohp pretty quickly.
And I fully support the running. Exxxxcellent.

Noooooo Nick Dont give in to the Dark Side!!!! lolz

LOL, which side is that? The running?

MoreBean13

Today was actually a pretty good session, but I swear I'll never slack off on the OHP again. After my 2nd week of being back on 5/3/1 today was my OHP session and I cranked out 10 reps at 135. I'm not too disappointed although at one point I was doing 155 for 10. Oh well, live and learn. Then I did 3 sets of max rep DB Shoulder Presses with 40lbs for 21 reps, 16 reps, and 12 reps. I actually felt a burn in my shoulders I hadn't felt in a long time. Then I cranked out weighted dips (+25lbs) for a 5sets and got 8reps on each, time to bump up the weight there. To top things off I finally had time to get some sprints in on my new gym's track AND I didn't pull a hamstring for a change, felt good.

All around, very nice work! I bet you'll be able to get back to 155 ohp pretty quickly.
And I fully support the running. Exxxxcellent.

Noooooo Nick Dont give in to the Dark Side!!!! lolz

LOL, which side is that? The running?

There is a group of very rude individuals here that think I am trying to mind-poison them in to running. It's not true at alllll......


@Goldn- Here, friend, have a bite of this apple. It's red and shiny and delicious. You can't say no to such a delicious apple....

JNick77

Today was actually a pretty good session, but I swear I'll never slack off on the OHP again. After my 2nd week of being back on 5/3/1 today was my OHP session and I cranked out 10 reps at 135. I'm not too disappointed although at one point I was doing 155 for 10. Oh well, live and learn. Then I did 3 sets of max rep DB Shoulder Presses with 40lbs for 21 reps, 16 reps, and 12 reps. I actually felt a burn in my shoulders I hadn't felt in a long time. Then I cranked out weighted dips (+25lbs) for a 5sets and got 8reps on each, time to bump up the weight there. To top things off I finally had time to get some sprints in on my new gym's track AND I didn't pull a hamstring for a change, felt good.

All around, very nice work! I bet you'll be able to get back to 155 ohp pretty quickly.
And I fully support the running. Exxxxcellent.

Noooooo Nick Dont give in to the Dark Side!!!! lolz

LOL, which side is that? The running?

There is a group of very rude individuals here that think I am trying to mind-poison them in to running. It's not true at alllll......


@Goldn- Here, friend, have a bite of this apple. It's red and shiny and delicious. You can't say no to such a delicious apple....

I think running is death too but sprinting is a different story.

Mighty_Rabite

Pretty decent efforts my last two days.

Did some more bench press yesterday, after the two warm-up sets I did manage two full sets of 10 reps at 165lbs. My 205 max is sure to fall soon enough!

Also hit up some deadlifting today - went through two warmup sets (12x155 and 12x185) with ease, then aimed for 10 reps on 205, but still cranked out 12 (probably could have gone a few more, in fact). So I bump to 245, and got seven reps in at that weight. Quite a rush considering just ten days ago I struggled to get 5x225.

JNick77

Pretty decent efforts my last two days.

Did some more bench press yesterday, after the two warm-up sets I did manage two full sets of 10 reps at 165lbs. My 205 max is sure to fall soon enough!

Also hit up some deadlifting today - went through two warmup sets (12x155 and 12x185) with ease, then aimed for 10 reps on 205, but still cranked out 12 (probably could have gone a few more, in fact). So I bump to 245, and got seven reps in at that weight. Quite a rush considering just ten days ago I struggled to get 5x225.

Nice job!

tobnrn

First day back at the weights after having to take a little over 2 weeks off because of pneumonia. Soooo bummed at how much I had to deload everything. Squats 110 5*5, linear leg press 180 5*5, DB chest press 25 5*5, DB rows 25 5*5, negative dips 5*5 assisted @ 95. Sooooo frustrating.

Lynxie83

First day back at the weights after having to take a little over 2 weeks off because of pneumonia. Soooo bummed at how much I had to deload everything. Squats 110 5*5, linear leg press 180 5*5, DB chest press 25 5*5, DB rows 25 5*5, negative dips 5*5 assisted @ 95. Sooooo frustrating.

At least you're back at it and I'm sure you'll be back to your normal weights soon :bigsmile:

blonde71

I hit a PR this morning with bicep curls. I'm now curling with 20 lb dumbbells. :bigsmile:

Mighty_Rabite

Started on my newest microcycle of bench press today, the goal was four reps of 185lbs, which I think I had done maybe once previously.

After the warmup (which I bumped to 12x115 and 10x135), I managed 5x185, then 6x185.

Pretty standard workout day otherwise, I did decide that at the end of every workout for now on that I will do a quarter mile or two worth of sprinting. I'm not a huge fan of running, but I love some sprints here and there. I think today's was shortly under 1:30, not too bad for jogging 7.5mph for the first 40 seconds.

(maybe I'll even modify it to a quarter mile sprint followed by a simple quarter mile jog - having an elevated heart rate at a jogging pace should help out if I ever decide I want to try to run faster miles!)

ChrisGoldn

Started on my newest microcycle of bench press today, the goal was four reps of 185lbs, which I think I had done maybe once previously.

After the warmup (which I bumped to 12x115 and 10x135), I managed 5x185, then 6x185.

Pretty standard workout day otherwise, I did decide that at the end of every workout for now on that I will do a quarter mile or two worth of sprinting. I'm not a huge fan of running, but I love some sprints here and there. I think today's was shortly under 1:30, not too bad for jogging 7.5mph for the first 40 seconds.

(maybe I'll even modify it to a quarter mile sprint followed by a simple quarter mile jog - having an elevated heart rate at a jogging pace should help out if I ever decide I want to try to run faster miles!)

Oh nooo... another Beans follower with the running....... lol

Anyway... You will prolly do yourself more justice to do intervals. Easy jog 1 min > Sprint 1 min > Walk 1 min. Repeat Cycle. x3 walk last 6 mins as a cool down. 15 mins total.


Edit to add.... Good job on the Bench

Sarauk2sf

So I am still waiting for the end of the week to post my full week but wanted to post my squats that I did today as I am totally stoked - BODY WEIGHT!! Sorry for shouting

I was scheduled to do 155lb, which I did 5 reps at but because I was feeling strong and its my deload week I decided to go for 165lb which is a little above my body weight - I did 2 reps at this weight. Form was really good on the first, but my core caved a little on the second so I decided to call it a day.

nz_deevaa

Huzzah! Sara you rock!

Sarauk2sf

Huzzah! Sara you rock!

Thank you.

And I just realized that I said its my deload week - I meant to say its my deload week next week!

Lynxie83

Nothing too flash, but I did goblet squats for the second time today... we did it with a 6kg DB, but I managed really good range which is extremely good given my knee problems! I'm slowly getting those muscles back into good shape and I might even be able to do my lunges soon... :bigsmile:

Excited about lunges... something must be wrong with me :laugh:

Mighty_Rabite

Oh nooo... another Beans follower with the running....... lol

Anyway... You will prolly do yourself more justice to do intervals. Easy jog 1 min > Sprint 1 min > Walk 1 min. Repeat Cycle. x3 walk last 6 mins as a cool down. 15 mins total.


Edit to add.... Good job on the Bench

Thanks! Yeah, I much prefer intervals over steady state running, and that is probably what I will stick with. In fact, that cycle you mentioned is often what I end up doing. I did that a lot last year and would end up with sometimes a sub-9 minute mile walking a third of the time, lol.

JNick77

Oh nooo... another Beans follower with the running....... lol

Anyway... You will prolly do yourself more justice to do intervals. Easy jog 1 min > Sprint 1 min > Walk 1 min. Repeat Cycle. x3 walk last 6 mins as a cool down. 15 mins total.


Edit to add.... Good job on the Bench

Thanks! Yeah, I much prefer intervals over steady state running, and that is probably what I will stick with. In fact, that cycle you mentioned is often what I end up doing. I did that a lot last year and would end up with sometimes a sub-9 minute mile walking a third of the time, lol.

The timing is probably even less. I can't remember but I'm pretty sure Tim Henriques wrote an article not too long ago about cardio and recommended intervals of 40 seconds (slow) and 5 to 15 seconds (sprint/fast). I pretty much just sprint the straight-aways on the track walk, sprint, walk, sprint, walk.