Strength Training PR's - Brag About Your Success
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I don't have much to report; I'm actually taking the prescribed deload week 4 this cycle. Although I did do one max-rep set of dips, 13 consecutive reps at body-weight + 25lbs. I actually worked in my set with this guy that was doing badly performed body weight dips at about 8 per set.
I am on my deload week this week also. Makes you a little antsy even though its a good thing to do. I am going to try to sneak in a 1 RM attempt for deadlifts though which I will only report back on if I don't crash and burn on it.
Great going on the dips.
Yes, the de-loads week often make me anxious about doing it but I actually felt like I needed it this time around. My lower back is starting to be more sore and what not so some light weight and low-volume will help. I'm also traveling on business this week and only have a cheap hotel gym with a Smith Machine and 60lbs in DB's, so it was good timing. I was able to do my squats and bench on Monday before I left, won't be able to DL this week but I'll use the Smith, unfortunately, for shoulder pressing. I did 100 DB swings today for cardio.then doing a push press to keep going higher.
That's actually good advice, kind of like doing a shoulder complex I guess. I'll have to try that.0 -
I don't have much to report; I'm actually taking the prescribed deload week 4 this cycle. Although I did do one max-rep set of dips, 13 consecutive reps at body-weight + 25lbs. I actually worked in my set with this guy that was doing badly performed body weight dips at about 8 per set.
Those are some nice dips!0 -
Nice dude, keep up the good work. What's your training approach?
As far as bench press itself goes, I've been hitting it Monday/Wednesday/Friday lately, always two sets of 10 or 12 reps at an easy weight for warmup, and two "strength" level sets.
Last week and this week, the "strength" goal has been 4x185, and the two weeks before that were a goal of 8x165. I'm more of less following an example I saw in my ACE Fitness personal trainer manual of a six month cycle someone with a bench max of 200 (the most I have actually maxed at this point has been 205) might use to attain a bench max of 250lbs (which is my goal to hit or surpass).
The strength goals associated with my bench press scheme are:
2 weeks 8x165 (never failed to hit 8, often hit 10)
2 weeks 4x185 (never failed to hit 5 so far and have hit 8)
2 weeks 12x160
2 weeks 8x180
2 weeks 4x200
Rest week with max attempt of 235
2 weeks 12x175
2 weeks 8x195
2 weeks 4x215
2 weeks 12x185
2 weeks 8x205
2 weeks 4x225
Rest week with max attempt of 255
This is just the bench aspect of my overall scheme, but I think it's a pretty sound progression, and if I can do more reps than what's prescribed, I will do so. Since I don't hit chest on Saturdays or Sundays I am thinking about throwing in a bench press drop-set every Friday or every other Friday after the strength sets - I did that this last weekend and it may be part of why I annihilated the 4 rep goal yesterday.0 -
I squatted 175 today very happy about that. Only 20lbs from my goal of 1.5 x body weight!! 0
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I squatted 175 today very happy about that. Only 20lbs from my goal of 1.5 x body weight!!
That is fantastic and badass all rolled into one!0 -
I squatted 175 today very happy about that. Only 20lbs from my goal of 1.5 x body weight!!
That is fantastic and badass all rolled into one!
Thanks 0 -
I squatted 175 today very happy about that. Only 20lbs from my goal of 1.5 x body weight!!
That is fantastic and badass all rolled into one!
Thanks
I agree.
I'm squatting about the same, now all I need to do is lose half my body weight to get to the goal. Ha!0 -
I'm bringing it back!
This week eating on maintenance, I've hit some pretty bada$$ PRs:
100 lb x3 on Bench
170 for 3x5 on Squats (more than bodyweight)
250 for 2x1 Deadlifts!!!! That's over 1.5 x Bodyweight!!!!! Holla!!!
(before this week, my DL PR was 180lbs x5)
I also made some running PRs both in endurance (8 miles at 9:43 pace) and speed (7:52 for 1 mile). I know this thread isn't about running but I included them for completeness. Maintenance training is AWESOME! So sad to see it go.0 -
I must admit that I've very jealous of your PR's Beans. You are rocking it.0
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great progress Bean!0
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I'm bringing it back!
This week eating on maintenance, I've hit some pretty bada$$ PRs:
100 lb x3 on Bench
170 for 3x5 on Squats (more than bodyweight)
250 for 2x1 Deadlifts!!!! That's over 1.5 x Bodyweight!!!!! Holla!!!
(before this week, my DL PR was 180lbs x5)
I also made some running PRs both in endurance (8 miles at 9:43 pace) and speed (7:52 for 1 mile). I know this thread isn't about running but I included them for completeness. Maintenance training is AWESOME! So sad to see it go.
Total awesomeness and badassery.0 -
Please add me fitness friends... :flowerforyou:0
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As of today - Age 46: 6'3"
Bench-375 lbs. 1RM 07/22/12
Bench Burn out set- 225x28 reps 09/01/12
Bench Burn out set- 275x15
Incline Bench-340 lbs. 1RM 07/18/12
Incline Burn out set- 225x20 reps 07/22/12 end of routine
Squat-425 lbs. 1RM 08/27/12
Leg press- 1025 lbs for 10 reps
Dead Lift- 425 lbs. 1RM
Wt 234
waist 34
chest 52.25
biceps 18.5 cold
neck 18.50 -
Uh oh! Big Z is in the House!!!
Super impressive Numbers Big Man.
Beans... as always You always impress with Numbers.... But Slow the hell down on the speed running... i dont want to have to run anytime soon!!!! LMAO0 -
I'm bringing it back!
This week eating on maintenance, I've hit some pretty bada$$ PRs:
100 lb x3 on Bench
170 for 3x5 on Squats (more than bodyweight)
250 for 2x1 Deadlifts!!!! That's over 1.5 x Bodyweight!!!!! Holla!!!
(before this week, my DL PR was 180lbs x5)
I also made some running PRs both in endurance (8 miles at 9:43 pace) and speed (7:52 for 1 mile). I know this thread isn't about running but I included them for completeness. Maintenance training is AWESOME! So sad to see it go.
Pretty solid numbers!
You're closing in on my best mile ever, but I could NEVER do eight miles at a 9:43 pace x_x holy cowza.0 -
age 38
wt 145ish
9/28
squat: 265lbsx5 275lbsx1(sixth set)
leg press: 455lbsx5, 495lbsx1(sixth set)
9/27
bench press: 170lbsx5(sixth set)
9/26
standing military press: 110lbsx2(fifth set)
barbell shrug: 265lbsx4(fifth set)
9/25
deadlift: 275lbsx5 285lbsx1(sixth set)0 -
Thanks Deeva! YOU rock!I must admit that I've very jealous of your PR's Beans. You are rocking it.
Thanks Chris!great progress Bean!
A nod from my biggest competition. Thanks Sara!Total awesomeness and badassery.
You better get ready Goldn, I'm coming for you!!! (But there is a MASSIVE difference in 7:52 and 7:00 so I wouldn't get too worried)Beans... as always You always impress with Numbers.... But Slow the hell down on the speed running... i dont want to have to run anytime soon!!!! LMAO
Thanks UCB! I am sure you could if you wanted to! Most people don't have my sadistic desires, though. :happy:Pretty solid numbers!
You're closing in on my best mile ever, but I could NEVER do eight miles at a 9:43 pace x_x holy cowza.
Thanks all! :bigsmile:0 -
Bean is awesome. I'm re-naming the thread, "Why Bean is Awesome!"You're closing in on my best mile ever, but I could NEVER do eight miles at a 9:43 pace x_x holy cowza.
I couldn't run 8 miles straight period. I think after the 3rd my leg muscles would lock-up and say "uh-uh go home we're not doing this today".0 -
One month progress on Starting Strength eating a surplus
Total increases over previous work set PRs for September:
Squat 175>235 +60
Deadlift 275>325 +50
Bench 155>180 +25
OHP 95>120 +25
Power Clean 135>140 +5 Cleans were dropped way back to work on technique. Still probably suck at them.
Crap that matters way less
Straight leg calf press 360>495
Seated calf press 95>1450 -
One month progress on Starting Strength eating a surplus
Total increases over previous work set PRs for September:
Squat 175>235 +60
Deadlift 275>325 +50
Bench 155>180 +25
OHP 95>120 +25
Power Clean 135>140 +5 Cleans were dropped way back to work on technique. Still probably suck at them.
Crap that matters way less
Straight leg calf press 360>495
Seated calf press 95>145
Nice start. I love Power Cleans too and I'm trying to figure out where to put them back into my exercise regimen. I've seen many guys that are strong in the compound lifts but can't do 135 for a clean or a snatch because their technique is bad.0 -
I wish I thought I could keep the pace on all of them next month, but I doubt it. The presses and probably the clean too I don't think will make it. I knew going in this was mostly a "get my fuggin squats up" deal though.0
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Fairly new to lifting but I got a 345lb "raw" deadlift this week.That's up 45 pounds from my last attempt and got 300 on the bench. I am hoping to blow those out of the water soon. 890lbs for 10 reps on the seated leg press.0
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My stand-in trainer wanted to prove to me that it's not my strength standing in my way when it comes to deadlifts, but rather my grip... to do this he suggested we use the deadlift machine.
He knows that normally I'm against using machines, but he said this was a once off as a 'tool', so I agreed.
90kg is my PB.
On the machine I did:
80kg x 9 (I miss-counted and thought it was 10).
100 x 6 (first lift over body-weight)
110 x 3 (grip failed)
110 x 3 (grip failed)
80 x 80 -
My stand-in trainer wanted to prove to me that it's not my strength standing in my way when it comes to deadlifts, but rather my grip... to do this he suggested we use the deadlift machine.
He knows that normally I'm against using machines, but he said this was a once off as a 'tool', so I agreed.
90kg is my PB.
On the machine I did:
80kg x 9 (I miss-counted and thought it was 10).
100 x 6 (first lift over body-weight)
110 x 3 (grip failed)
110 x 3 (grip failed)
80 x 8
The what-lift machine? There's such a thing...? I'd say cut back on your reps a little, use a mixed-grip on the DL (not the DL machine) and then do things like Farmer's Walks with heavy DB's to help work on grip-strength.0 -
You could also train your grip directly with heavy grippers (or lighter if you need to start) after your workouts (not on off days) If I do mine I just do it sitting here at my desk at home after a w/o. Fill out some training logs, make some forum posts, play some MW3, mix in gripper sets in between.0
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My stand-in trainer wanted to prove to me that it's not my strength standing in my way when it comes to deadlifts, but rather my grip... to do this he suggested we use the deadlift machine.
He knows that normally I'm against using machines, but he said this was a once off as a 'tool', so I agreed.
90kg is my PB.
On the machine I did:
80kg x 9 (I miss-counted and thought it was 10).
100 x 6 (first lift over body-weight)
110 x 3 (grip failed)
110 x 3 (grip failed)
80 x 8
The what-lift machine? There's such a thing...? I'd say cut back on your reps a little, use a mixed-grip on the DL (not the DL machine) and then do things like Farmer's Walks with heavy DB's to help work on grip-strength.
I asked about this mystery machine last night when she posted this on her feed- since it's the middle of the night (I think?) in Australia I'll take the liberty of posting her response:
It's sort of like this:
http://www.youtube.com/watch?v=PtK7dwCOaDE
but it has more of a swivel-grip so that it's more similar to a regular bar.
Deeva- YOU ROCK! Way to GET IT and introduce all of us to a crazy new contraption!0 -
My stand-in trainer wanted to prove to me that it's not my strength standing in my way when it comes to deadlifts, but rather my grip... to do this he suggested we use the deadlift machine.
He knows that normally I'm against using machines, but he said this was a once off as a 'tool', so I agreed.
90kg is my PB.
On the machine I did:
80kg x 9 (I miss-counted and thought it was 10).
100 x 6 (first lift over body-weight)
110 x 3 (grip failed)
110 x 3 (grip failed)
80 x 8
The what-lift machine? There's such a thing...? I'd say cut back on your reps a little, use a mixed-grip on the DL (not the DL machine) and then do things like Farmer's Walks with heavy DB's to help work on grip-strength.
I asked about this mystery machine last night when she posted this on her feed- since it's the middle of the night (I think?) in Australia I'll take the liberty of posting her response:
It's sort of like this:http://www.youtube.com/watch?v=PtK7dwCOaDE
but it has more of a swivel-grip so that it's more similar to a regular bar.
Deeva- YOU ROCK! Way to GET IT and introduce all of us to a crazy new contraption!
Ah, thanks for the post Bean. That just looks like a Shoulder Shrug machine that goes to the floor. Which reminds me... for grip training you could also do Trap-Bar (aka Hex Bar) Deadlifts. The neutral grip is a little easier and can get you working with some heavier loads.0 -
We've been working on my grip with farmers walks.
I was down on myself for dropping the bar at 90kg after 2 reps, and he was just trying to show me that I can lift the weight.0 -
I can do lunges no problem now. Even jumping lunges. Which are killer. My legs are so much stronger now and I can feel and see the difference. I am also to hold a plank no problem and a side plank. There's so many things I can do that was just not possible before. I feel so much stronger.0
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I got 225lbs for 4 reps on the close grip bench press today!0
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