Ok, let's see your stats!
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jimmmer, thanks for that - it's good to know that you found great progress in the routine - something I want to remember when I'm huffing and puffing through the Heavy Days of Week 4 and 5.0
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So today was test day for Cycle 5! I completed my reps for all lifts except biceps curls and OHP, which have just felt incredibly difficult this time around. I'm quite happy to sit at my current weights for another cycle.
So, here's where I started and what I'll be working with for cycle 6:
Squats: 40 -> 84.5 lb (+112.5%)
Romanian DL: 50 -> 99 lb (+98%)
Biceps Curls: 30 -> 48 lb (+60%) (staying here)
Bench Press: 30 -> 66 lb (+120%)
Overhead Press: 30 -> 48 lb (+60%) (staying here)
Bent-over Row: 40->48 lb (+20%)
Single-leg calf raise: 15 -> 40 lb (+166%)
Triceps bench dip: BW -> 25 lb
I'm REALLY happy that I pulled off my BPs today...they have been super-challenging for me; I've really discovered why "leg drive" is important! The weight for next cycle's squats and DLs scare the pants off me...in a good way :P0 -
So today was test day for Cycle 5! I completed my reps for all lifts except biceps curls and OHP, which have just felt incredibly difficult this time around. I'm quite happy to sit at my current weights for another cycle.
So, here's where I started and what I'll be working with for cycle 6:
Squats: 40 -> 84.5 lb (+112.5%)
Romanian DL: 50 -> 99 lb (+98%)
Biceps Curls: 30 -> 48 lb (+60%) (staying here)
Bench Press: 30 -> 66 lb (+120%)
Overhead Press: 30 -> 48 lb (+60%) (staying here)
Bent-over Row: 40->48 lb (+20%)
Single-leg calf raise: 15 -> 40 lb (+166%)
Triceps bench dip: BW -> 25 lb
I'm REALLY happy that I pulled off my BPs today...they have been super-challenging for me; I've really discovered why "leg drive" is important! The weight for next cycle's squats and DLs scare the pants off me...in a good way :P
Nice progression!! What is "leg drive"?0 -
So today was test day for Cycle 5! I completed my reps for all lifts except biceps curls and OHP, which have just felt incredibly difficult this time around. I'm quite happy to sit at my current weights for another cycle.
So, here's where I started and what I'll be working with for cycle 6:
Squats: 40 -> 84.5 lb (+112.5%)
Romanian DL: 50 -> 99 lb (+98%)
Biceps Curls: 30 -> 48 lb (+60%) (staying here)
Bench Press: 30 -> 66 lb (+120%)
Overhead Press: 30 -> 48 lb (+60%) (staying here)
Bent-over Row: 40->48 lb (+20%)
Single-leg calf raise: 15 -> 40 lb (+166%)
Triceps bench dip: BW -> 25 lb
I'm REALLY happy that I pulled off my BPs today...they have been super-challenging for me; I've really discovered why "leg drive" is important! The weight for next cycle's squats and DLs scare the pants off me...in a good way :P
Nice progression!! What is "leg drive"?
It's a way of engaging your lower body (legs) and translating it into more power in your press: http://www.bodybuilding.com/fun/betteru2k.htm0 -
Looking really good Cmeirun!0
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fabulous progress, cmeirun!0
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I started Cycle 2 today. :bigsmile:
Cycle 1 -> Cycle 2
Squats 55 -> 60
BP 55 -> 60
BOR 75 -> 80
OBP 30 -> 38
SLDL 80 -> 85
BC 28 -> 300 -
I'm always blown away by your BOR stats, christianteach! Nice work!:drinker:0
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I'm always blown away by your BOR stats, christianteach! Nice work!:drinker:
Thanks! :happy: Look at my wimpy curls though. lol I really think I could do more, but took the advice of everyone and decided to only go up as close to 10% as I could. The BOR's and SLDL's are the most difficult. Once I get to the curls, I'm relieved to be to the "easy part". I should also add, I'm quite a bit bigger than you are. :frown:0 -
Going up on all the exercises, good job!0
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Going up on all the exercises, good job!
Thanks!0 -
I finished my test day for Cycle 2 this morning and here is where I am:
Start -> Cycle 3 (starting Monday)
Barbell Squats: 55 -> 70 lb
Barbell Bench Press: 50 -> 60 lb
One Arm DB Row: 20--> 26.5 lb
Dumbbell Shoulder Press: 15 -> 20 lb
SLDL: 55--> 70 lb
DB Upright Rows: 15 -> 20 lb
I 'failed' the shoulder press and upright rows but since I went up more than 10% from Cycle 2 to Cycle 3 I'm not feeling bad. I could do the first set of both exercises but failed around rep 6-8 on the second sets so hopefully my endurance will catch up this next cycle.0 -
It was test day today and I did better than I thought I would :-) Starting next week I will be increasing the weight for everything except for the BOR. I really surprised myself on my bicep curls. I fully expected to fail since I have struggled with that exercise but I made it!
DB Squats = 80 --> 90 lb.
DB Floor Press = 40 --> 45 lb.
DB Bent Over Row = 60 lb.
DB Overhead Press = 45 --> 50 lb.
DB Stiff Legged Deadlift = 80 --> 90 lb.
DB Bicep Curl = 30 --> 35 lb.0 -
I finished my test day for Cycle 2 this morning and here is where I am:
Start -> Cycle 3 (starting Monday)
Barbell Squats: 55 -> 70 lb
Barbell Bench Press: 50 -> 60 lb
One Arm DB Row: 20--> 26.5 lb
Dumbbell Shoulder Press: 15 -> 20 lb
SLDL: 55--> 70 lb
DB Upright Rows: 15 -> 20 lb
I 'failed' the shoulder press and upright rows but since I went up more than 10% from Cycle 2 to Cycle 3 I'm not feeling bad. I could do the first set of both exercises but failed around rep 6-8 on the second sets so hopefully my endurance will catch up this next cycle.
Nice job!0 -
It was test day today and I did better than I thought I would :-) Starting next week I will be increasing the weight for everything except for the BOR. I really surprised myself on my bicep curls. I fully expected to fail since I have struggled with that exercise but I made it!
DB Squats = 80 --> 90 lb.
DB Floor Press = 40 --> 45 lb.
DB Bent Over Row = 60 lb.
DB Overhead Press = 45 --> 50 lb.
DB Stiff Legged Deadlift = 80 --> 90 lb.
DB Bicep Curl = 30 --> 35 lb.
***Virtual high five***
You are strong, those stats are awesome! What Cycle are you on?0 -
It was test day today and I did better than I thought I would :-) Starting next week I will be increasing the weight for everything except for the BOR. I really surprised myself on my bicep curls. I fully expected to fail since I have struggled with that exercise but I made it!
DB Squats = 80 --> 90 lb.
DB Floor Press = 40 --> 45 lb.
DB Bent Over Row = 60 lb.
DB Overhead Press = 45 --> 50 lb.
DB Stiff Legged Deadlift = 80 --> 90 lb.
DB Bicep Curl = 30 --> 35 lb.
Are you starting cycle 2? Great job!!0 -
Oops! I am on Cycle 1 going into Cycle 2 but I'll confess I did some NROLFW before switching over to this program which helped build up my strength.0
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Oops! I am on Cycle 1 going into Cycle 2 but I'll confess I did some NROLFW before switching over to this program which helped build up my strength.
No "confession" necessary, still took hard work commitment. Own that strength! :drinker:
I am jelly of your OHP though :laugh:0 -
I started Cycle 3 today.
Squats: Cycle 1 55, Cycle 2 60, Cycle 3 70
BP: Cycle 1 55, Cycle 2 60, Cycle 3 65
BOR: Cycle 1 75, Cycle 2 80, Cycle 3 90
OBP Cycle 1 30, Cycle 2 38, Cycle 3 43
SLDL: Cycle 1 80, Cycle 2 85, Cycle 3 95
BC Cycle 1 28, Cycle 2 30, Cycle 3 33
I know I shouldn't have increased my SLDL since I failed them on test day, but I love them and besides that one time, i always feel great when doing them. Also, I tried the lighter weight first and thought...hmmm...this would be easier if I put two big 25 lb weights on here so I didn't have to go so low with it and I was right...the higher weight actually felt easier so I think I made the right decision. So, I actually ended up doing 3 sets of those...1 with 85 lbs. and 2 with 95 lbs. BP is where I struggled...doubt I will pass on it this cycle. I struggled a bit with the overhead press to, but more so getting it into position than once I had it should level.
Also, I did this with a sore wrist. Resting it hasn't helped so I figured there is no reason to not do it. I mean, it hurts as much writing on the whiteboard at work, drying my hair, going for a walk, and even trying to sleep. I plan to have a doctor check it out but in the meantime I plan to just workout with my wrist splint.
Also, where is everyone? Nobody is posting on this thread anymore.
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Looks like good progress to me.
I wouldn't worry about increasing the SLDL if you feel like you had an off day on test day. Personally, I think that's a hard one to accurately measure your 10 RM on in any case, so if you're feeling good about 'em then you'll probably be fine.
I'm still not sure I'm at my 10 RM on that exercise, really, and I'm a few cycles in. Figured that wasn't a bad thing -- since I've had lower back issues here & there, that just lets me work up to where I should be.
I'm still around (obviously) ... posting here & there when I see something I think I can help with, but yeah... this section's been a little quiet. 0 -
Great progress, teach! I'll be updating early next week - it's test day on Wednesday!! I'm pretty confident I'll be moving up on all my lifts, I'm feeling pretty strong and badass lately! :bigsmile:0
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Thanks Jason!0
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Great progress, teach! I'll be updating early next week - it's test day on Wednesday!! I'm pretty confident I'll be moving up on all my lifts, I'm feeling pretty strong and badass lately! :bigsmile:
Thanks! I'm anxious to see your update! I know you've been kicking butt since increasing your intake. And you have every right to feel like a badass, especially with those pullups you've been doing!0 -
Pullups seriously make me feel like a BAMF :glasses: It's probably my most favourite physical accomplishment to date.0
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Pullups seriously make me feel like a BAMF :glasses: It's probably my most favourite physical accomplishment to date.
lol.
So, I finally got my squat rack a while back, got it all set up, figured I'd attempt a pull-up to test the stability.
First one, I d___ed near launched myself into the basement ceiling before I realized I could actually *do* pull-ups for the first time in something like 20 years, then realized I should probably stop at 5 since I had an actual workout planned that evening.
I still don't include them in my SBR routine since they're still brutally tiring worked in with the rest of what I'm doing, but it makes for am amusing (if somewhat embarrassing) story. ;-)0 -
@Jason: You're right, that is an amusing story :laugh: I haven't been trying for pullups and chinups recently. Guess going to the big bad gym is all the excitement I can handle at the moment :blushing:
@ Teach: I'm now in the middle of cycle 6, had my 100% day of week 3 today. Like Cmeirun I'm ramping up the kcals for a bulk. I also started taking creatine earlier this week and hope to feel the benefits of that come test day. Will certainly keep you all posted!
Perhaps I should post a bulking thread, will think about that :happy:0 -
@ Teach: I'm now in the middle of cycle 6, had my 100% day of week 3 today. Like Cmeirun I'm ramping up the kcals for a bulk. I also started taking creatine earlier this week and hope to feel the benefits of that come test day. Will certainly keep you all posted!
Perhaps I should post a bulking thread, will think about that :happy:
I'm so jealous of you ladies and your hefty calories and bulk cycles!!! I still have 8 lbs. to go till I reach my goal and even at that, I just read today I should lose an additional 5 lbs. to account for the weight I will most likely gain when I go into maintenance. Also, I may hit my goal weight and decide I want to lose more... Although most women my age look better with a little more weight than too little...it ages the face and I don't want to get to that point. I really want to be in maintenance (or bulk) during the holidays so I will have permission to eat!!!
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Pullups seriously make me feel like a BAMF :glasses: It's probably my most favourite physical accomplishment to date.
lol.
So, I finally got my squat rack a while back, got it all set up, figured I'd attempt a pull-up to test the stability.
First one, I d___ed near launched myself into the basement ceiling before I realized I could actually *do* pull-ups for the first time in something like 20 years, then realized I should probably stop at 5 since I had an actual workout planned that evening.
I still don't include them in my SBR routine since they're still brutally tiring worked in with the rest of what I'm doing, but it makes for am amusing (if somewhat embarrassing) story. ;-)
Go Jason!! I don't think I will ever get to the point where I can do pull-ups but it would be awesome if I did.0 -
I finished my test day for Cycle 3 this morning and here is where I am:
Start -> Cycle 4 (starting Monday)
Barbell Squats: 55 -> 75 lb
Barbell Bench Press: 50 -> 65 lb
One Arm DB Row: 20--> 35 lb
Dumbbell Shoulder Press: 15 -> 20 lb (FAILED!!!)
SLDL: 55--> 75 lb
DB Upright Rows: 15 -> 45 lb (I'm switching to a barbell, the DBs are too cumbersome and my boobs get in the way :laugh: )
I 'failed' the shoulder press...again! Boo :explode:0 -
All in all a very good progression Claston! Don't feel too bummed about the OHP, for most it is the hardest lift to progress on.I finished my test day for Cycle 3 this morning and here is where I am:
Start -> Cycle 4 (starting Monday)
Barbell Squats: 55 -> 75 lb
Barbell Bench Press: 50 -> 65 lb
One Arm DB Row: 20--> 35 lb
Dumbbell Shoulder Press: 15 -> 20 lb (FAILED!!!)
SLDL: 55--> 75 lb
DB Upright Rows: 15 -> 45 lb (I'm switching to a barbell, the DBs are too cumbersome and my boobs get in the way :laugh: )
I 'failed' the shoulder press...again! Boo :explode:
Well done!0
