Strength Training PR's - Brag About Your Success

Squat: 380
F Squat: 300
DL: 455
Bench: 265
Clean&Jerk: 210
Snatch: 135

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.

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.

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.

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.

Great results everybody

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)

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!

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

squat 105
bench 85
deadlift 115
overhead press 60
leg press 260

10 reps

172 body weight

sorry..weakling lol

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.

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.

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

show previous quotes

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

show previous quotes

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.

bump

show previous quotes

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!