Strength Training PR's - Brag About Your Success

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Replies

  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    :smile: Bumping - cause I can't keep up with the posts!

    I'm getting back to weightlifting and plan to do more after my kid flies the nest for college (and I have more time!) lol

    Can someone tell me what a Wenzler's 5/3/1 routine is - and how does that compare to the 5x5 stronglifts that I keep hearing about?

    Thanks!

    --edited : sorry! I see the conversation has turned to stronglifts, so I'll catch up there. Still, I'd like to know what Wenzler's is?

    This is a pretty good summary:

    http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html
  • Plates559
    Plates559 Posts: 869 Member
    Squat: 380
    F Squat: 300
    DL: 455
    Bench: 265
    Clean&Jerk: 210
    Snatch: 135
  • ChrisGoldn
    ChrisGoldn Posts: 473 Member
    Leg Day Today!

    This is my Current Leg Day Routine.

    Leg Ext. 90x10-2 sets (warm up) 2 sets of 100 rep drop sets (170x20, 150x20, 130x20, 110x20, 90x20)

    Squat 185x10, 225x6, 275x6, 315x5, 375x3(New PR)

    Leg Press 360x15, 450x12, 540x10, 630x8, 720x6 (supposedly the sled is 145lb alone but i never factor it in just the weight i put on it, easier for me to figure)

    Calf Raise supersetted with Leg presses 10 reps with each weight.

    Walking Lunges with DBs 3x65lbs. 10 steps with each leg ( btw this is great to help grip strength having to hold the DBs while doing the exercise)

    Seated Leg curls 3sets 145x15, 155x10, 170x10


    ((( Anyone have a wheel chair i can borrow for a few days LMAO)))) Love my Leg Days, Really!!!!
  • taso42
    taso42 Posts: 8,980 Member
    Can someone tell me what a Wenzler's 5/3/1 routine is - and how does that compare to the 5x5 stronglifts that I keep hearing

    It's Wendler's 5/3/1, as in Jim Wendler. :smile:

    Typically, StrongLifts and Starting Strength are considered beginner routines, and Wendler's is considered more intermediate to advanced. That mainly means that beginners will milk faster gains from the beginner programs, while someone more advanced will make better gains on the intermediate program. That said, you can do variations of SS or SL even as you progress through intermediate and advanced levels, and you can do variations of Wendler's as a beginner.
  • sjohnny
    sjohnny Posts: 56,142 Member
    Leg Day Today!

    This is my Current Leg Day Routine.

    Leg Ext. 90x10-2 sets (warm up) 2 sets of 100 rep drop sets (170x20, 150x20, 130x20, 110x20, 90x20)

    Squat 185x10, 225x6, 275x6, 315x5, 375x3(New PR)

    Leg Press 360x15, 450x12, 540x10, 630x8, 720x6 (supposedly the sled is 145lb alone but i never factor it in just the weight i put on it, easier for me to figure)

    Calf Raise supersetted with Leg presses 10 reps with each weight.

    Walking Lunges with DBs 3x65lbs. 10 steps with each leg ( btw this is great to help grip strength having to hold the DBs while doing the exercise)

    Seated Leg curls 3sets 145x15, 155x10, 170x10


    ((( Anyone have a wheel chair i can borrow for a few days LMAO)))) Love my Leg Days, Really!!!!

    DIOS MIO! Wheelchair indeed!
  • crisanderson27
    crisanderson27 Posts: 5,343 Member
    Leg Day Today!

    This is my Current Leg Day Routine.

    Leg Ext. 90x10-2 sets (warm up) 2 sets of 100 rep drop sets (170x20, 150x20, 130x20, 110x20, 90x20)

    Squat 185x10, 225x6, 275x6, 315x5, 375x3(New PR)

    Leg Press 360x15, 450x12, 540x10, 630x8, 720x6 (supposedly the sled is 145lb alone but i never factor it in just the weight i put on it, easier for me to figure)

    Calf Raise supersetted with Leg presses 10 reps with each weight.

    Walking Lunges with DBs 3x65lbs. 10 steps with each leg ( btw this is great to help grip strength having to hold the DBs while doing the exercise)

    Seated Leg curls 3sets 145x15, 155x10, 170x10


    ((( Anyone have a wheel chair i can borrow for a few days LMAO)))) Love my Leg Days, Really!!!!

    Damn brother!!

    For myself...I put 315lbs on the bar for my working set (ended up 6 reps) squats today. It was a little light, but I think I'm going to leave it for at least another week until I nail down some form issues. The 315lb set was fine, really clean other than going a bit too low on my second rep lol...but overall it felt solid. My next two sets (10% deloads for 5 reps, and 6 reps, with 3min rests between) were crap. It wasn't from weakness either, the lifts were fine...it literally felt like the bar was trying to roll down my back. I think maybe I was trying to stand up a bit too straight. I had a good shelf on my traps (I have decent traps imo, that's me in my profile picture)...but the bar was literally pushing right through it. Lots of wrist stress, and even wrist pain.

    Anyhow, until I iron this out...I don't want to add more weight. We'll see how next week feels I think, and go from there.
  • victoria4321
    victoria4321 Posts: 1,719 Member
    Last week i did 195lb low bar squat. That was after a week off from the gym

    I have never seen any woman squat, with good form at least, more than 135lbs so nice work! That's so awesome and so hot at the same time. ;)

    Victoria has hot covered man :).

    By the way, awesome work girl!

    Thanks! :blushing:

    I forgot about this thread but I'll post some more numbers when I get my notebook.
  • kazzari
    kazzari Posts: 473 Member
    Yeah, Victoria , you're crazy strong. I hit 130 lbs, 5 sets of 5 tonight. Not a big number, but my goal for the month of July. Soon I'll be able to put the 35's away forever.
  • nz_deevaa
    nz_deevaa Posts: 12,209 Member
    I upped my Deadlift PB this morning at 80kg x 4 :bigsmile:
  • iron_jj
    iron_jj Posts: 446 Member
    Great results everybody :smile:

    I'm 5'8, currently hovering around 145lbs. Few PRs:

    Deadlift: 175lbsx3
    Squat 165x3
    Bench press 80x2 (weak spot are my arms you can tell haha)
  • victoria4321
    victoria4321 Posts: 1,719 Member
    Okay so currently i'm at

    195 low bar squat
    225 deadlift
    115 push press
    5 strict pull ups
    105 clean and jerk
    75 overhead squat my balance sucks with this one :(

    I'm 5'3 and 135lbs (i gained a little from eating too much ice cream)
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    Okay so currently i'm at

    195 low bar squat
    225 deadlift
    115 push press
    5 strict pull ups
    105 clean and jerk
    75 overhead squat my balance sucks with this one :(

    I'm 5'3 and 135lbs (i gained a little from eating too much ice cream)

    Damn girl, that's good lifting. Total badassery!
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Just squatted 130kg (286lbs) x13 on my last set of smolov. Theoretical 1rm of 186kg (409lbs) and my actual 1rm is 170kg (375lbs) so it was DAMN hard!
  • Thor2020
    Thor2020 Posts: 41 Member
    Personal Best Today!

    FLAT BENCH

    10 X 135
    10 X 185
    10 X 225
    10 X 275
    5 X 315
    5 X 385
    11 X 315
  • victoria4321
    victoria4321 Posts: 1,719 Member
    Just squatted 130kg (286lbs) x13 on my last set of smolov. Theoretical 1rm of 186kg (409lbs) and my actual 1rm is 170kg (375lbs) so it was DAMN hard!
    Whats smolov?
  • Hezzietiger1
    Hezzietiger1 Posts: 1,256 Member
    squat 105
    bench 85
    deadlift 115
    overhead press 60
    leg press 260

    10 reps

    172 body weight

    sorry..weakling lol
  • JNick77
    JNick77 Posts: 3,783 Member
    Nice work everybody!
    Great results everybody :smile:

    I'm 5'8, currently hovering around 145lbs. Few PRs:

    Deadlift: 175lbsx3
    Squat 165x3
    Bench press 80x2 (weak spot are my arms you can tell haha)

    If you're not already doing some heavy tricep extensions with a bar and/or dumbbells add some in to help with that. ;) Nice job, I like the strength balance between the DL and Squat.
  • TheLakeBeast
    TheLakeBeast Posts: 77
    305 1 rep flat bench, 405 5 reps knees at 90 degrees squats, 405 dead lift 10 reps. Just saw people are putting push press soo 185 for 6 on push press.
  • vicmonster
    vicmonster Posts: 297 Member
    So many great accomplishments on here, congrats everyone!

    I'm 5'1", 110 lbs and just finished NROL4W stage 1. Ended with squats and deadlifts both at 110 lbs doing 3 sets of 8. I wish I had tried a 1x max lift on my last workout just to see what I could do.
  • Bakkasan
    Bakkasan Posts: 1,027 Member
    Brag PR's
    Deadlift max 435 - 365 for reps - no straps or belt
    Bench 340 1RM, 225 for sets of 10, 275 for sets of 4 and desperately trying for 5.
    Deep squats for 315 sets of 3, parallel on a squat box for 540.

    I eat atkins WOL so no carbs to build fast, but I have a weight loss goal to hit before I push further into strength again. Right now just slowly building muscle and strength while losing fat.
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Just squatted 130kg (286lbs) x13 on my last set of smolov. Theoretical 1rm of 186kg (409lbs) and my actual 1rm is 170kg (375lbs) so it was DAMN hard!
    Whats smolov?

    intermediate/advanced squat program developed by the Russians.
  • Nataliaho
    Nataliaho Posts: 878 Member
    I may as well have a brag about my PRs as I won't be doing them again for a while (pregnant):

    DL - 127.5kg
    SQ - 97.5kg
    B - 60kg
    C&J - 65kg
    Sn - 43kg

    My goal is to have my maxs back by my baby's first birthday :)
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I may as well have a brag about my PRs as I won't be doing them again for a while (pregnant):

    DL - 127.5kg
    SQ - 97.5kg
    B - 60kg
    C&J - 65kg
    Sn - 43kg

    My goal is to have my maxs back by my baby's first birthday :)

    Very strong! And congrats on the pregnancy. Do you know any other strength training ladies who have had kids and returned? Just wondering if you're 1 year goal is a "normal" amount of recovery time or what? (seriously clueless :laugh: )
  • Nataliaho
    Nataliaho Posts: 878 Member
    I may as well have a brag about my PRs as I won't be doing them again for a while (pregnant):

    DL - 127.5kg
    SQ - 97.5kg
    B - 60kg
    C&J - 65kg
    Sn - 43kg

    My goal is to have my maxs back by my baby's first birthday :)

    Very strong! And congrats on the pregnancy. Do you know any other strength training ladies who have had kids and returned? Just wondering if you're 1 year goal is a "normal" amount of recovery time or what? (seriously clueless :laugh: )

    Yeah my trainer actually. Her daughter is one in September and based on her latest comp results, she has all her max's back except her deadlift and that is within 10kgs I think. It would seem for her anyway, that strength is has come back faster/easier than cardio fitness. So her CrossFit performance isn't where is was, but lifting is back :)
  • Nataliaho
    Nataliaho Posts: 878 Member
    double post
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    I may as well have a brag about my PRs as I won't be doing them again for a while (pregnant):

    DL - 127.5kg
    SQ - 97.5kg
    B - 60kg
    C&J - 65kg
    Sn - 43kg

    My goal is to have my maxs back by my baby's first birthday :)

    Very strong! And congrats on the pregnancy. Do you know any other strength training ladies who have had kids and returned? Just wondering if you're 1 year goal is a "normal" amount of recovery time or what? (seriously clueless :laugh: )

    Yeah my trainer actually. Her daughter is one in September and based on her latest comp results, she has all her max's back except her deadlift and that is within 10kgs I think. It would seem for her anyway, that strength is has come back faster/easier than cardio fitness. So her CrossFit performance isn't where is was, but lifting is back :)

    Wow, interesting stuff. Initially I was thinking that would be a pretty short time frame to get pack to peak performance.
  • victoria4321
    victoria4321 Posts: 1,719 Member
    I may as well have a brag about my PRs as I won't be doing them again for a while (pregnant):

    DL - 127.5kg
    SQ - 97.5kg
    B - 60kg
    C&J - 65kg
    Sn - 43kg

    My goal is to have my maxs back by my baby's first birthday :)

    Very strong! And congrats on the pregnancy. Do you know any other strength training ladies who have had kids and returned? Just wondering if you're 1 year goal is a "normal" amount of recovery time or what? (seriously clueless :laugh: )

    Yeah my trainer actually. Her daughter is one in September and based on her latest comp results, she has all her max's back except her deadlift and that is within 10kgs I think. It would seem for her anyway, that strength is has come back faster/easier than cardio fitness. So her CrossFit performance isn't where is was, but lifting is back :)

    Wow, interesting stuff. Initially I was thinking that would be a pretty short time frame to get pack to peak performance.

    I think its mostly because you can still do a lot of stuff in your first and second trimester. So its still a lot of time off but not enough to cause major setbacks.

    One women at my cf box worked out while she was pregnant and came back probably a month after giving birth. She said it takes around 5 months for the body to stop making relaxin after birth though so its not until then can you really start going at it hard again.
  • skybird455
    skybird455 Posts: 172 Member
    bump
  • capnwo85
    capnwo85 Posts: 1,103 Member
    Don't know why people add the word DEEP to squats, if you aren't going deep, you're not squating. :smile:
  • Nataliaho
    Nataliaho Posts: 878 Member
    I may as well have a brag about my PRs as I won't be doing them again for a while (pregnant):

    DL - 127.5kg
    SQ - 97.5kg
    B - 60kg
    C&J - 65kg
    Sn - 43kg

    My goal is to have my maxs back by my baby's first birthday :)

    Very strong! And congrats on the pregnancy. Do you know any other strength training ladies who have had kids and returned? Just wondering if you're 1 year goal is a "normal" amount of recovery time or what? (seriously clueless :laugh: )

    Yeah my trainer actually. Her daughter is one in September and based on her latest comp results, she has all her max's back except her deadlift and that is within 10kgs I think. It would seem for her anyway, that strength is has come back faster/easier than cardio fitness. So her CrossFit performance isn't where is was, but lifting is back :)

    Wow, interesting stuff. Initially I was thinking that would be a pretty short time frame to get pack to peak performance.

    Well I don't 100% understand all this, but I think the way the pregnant body produces HCG (Human Chorionic Gonadotropin) can have similar effects to HGH (Human Growth Hormone) and as such HCG is a banned substance for men. Obviously not for women given that its naturally occuring in pregnant women. In fact, a totally facsinating and distgusting thing I read somewhere was that back in the day in soviet/bulgarian weightlifting, it was a common tactic for female weightlifters to get pregs and have late term abortions to take advantage of the legal hormone production... ewwwwwwwwwwwwwwwwwww!

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