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Strength Training PR's - Brag About Your Success
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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. 0 -
^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.0
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agree with the above.
New PB of Ukranian Deadlifts at 64kg x55 yesterday. Previous was 530 -
agree with the above.
New PB of Ukranian Deadlifts at 64kg x55 yesterday. Previous was 53
Woot Woot! You're a machine Chris!0 -
agree with the above.
New PB of Ukranian Deadlifts at 64kg x55 yesterday. Previous was 53
Fantastic.0 -
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?0 -
Like I haven't shouted about it anywhere else.... 90kg x 6 on squats tonight.0
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PR 25 lbs for alternating one handed kettle bell swings and 18 lbs for kettlebell snatches and cleans. I'm 59 and love kettlebells0
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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:0 -
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.0 -
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.0
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All around, very nice work! I bet you'll be able to get back to 155 ohp pretty quickly.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.
And I fully support the running. Exxxxcellent.0 -
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 110lbs0 -
All around, very nice work! I bet you'll be able to get back to 155 ohp pretty quickly.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.
And I fully support the running. Exxxxcellent.
Noooooo Nick Dont give in to the Dark Side!!!! lolz0 -
All around, very nice work! I bet you'll be able to get back to 155 ohp pretty quickly.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.
And I fully support the running. Exxxxcellent.
Noooooo Nick Dont give in to the Dark Side!!!! lolz
LOL, which side is that? The running?
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All around, very nice work! I bet you'll be able to get back to 155 ohp pretty quickly.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.
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....0 -
All around, very nice work! I bet you'll be able to get back to 155 ohp pretty quickly.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.
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.
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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 5x225.0 -
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!0 -
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.0
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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:0 -
I hit a PR this morning with bicep curls. I'm now curling with 20 lb dumbbells. :bigsmile:0
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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!)0 -
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 Bench0 -
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.0 -
Huzzah! Sara you rock!0
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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!0 -
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:0 -
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.0 -
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.0
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