GIFt us your lifts! (or other achievements!)

KickassAmazon76 wrote: »

Screwed up my lifts and ended up accidentally lifting heavier than intended*. The surprise of the weight threw me off, but I got it done.

As it turns out, it was a 3RM PR for me. 😁

Squats: 10x95lb, 3x135lb, 3x165lb, 3x195lb,3x235lb*, 3,4,3x225lb.
(note the vid is 225)
OHP: 5x70lb, 5x5x65lb
Lat pulldown: 9,8,7,6x120lb
Seated row: 3x12x105lb
Face pulls: 10x52.5lb, 8,8x47.5lb
Tricep Pushdowns: 3x12x52.5lb
Tricep press: 3x13x25lb

Nice work Sandy

Leo_King84 wrote: »

KickassAmazon76 wrote: »

Bench: 10x65lb, 5x95lb, 3x125lb
Squat: 10x95lb, 5x135lb, 3x165lb, 3x185lb, 6,6,7x220lb
OHP: 5,5,5,5,4x70lb
Wide grip pull down: 9,8,7x120lb
Seated Back row: 3x12x105lb
Face pull: 10x52.5lb, 12x42.5lb, 10x52.5lb
Tricep pushdown: 3x10x52.5lb
Tricep extension: 3x15x22.5lb

Dude... I had to convert to kgs, your squat is around 100kgs. I'm at 80kgs, I need to up my game, can't be beaten by a girl 🤣🤣🤣

NO! You got beaten by the Amazing Amazon Sandy!
And don't worry about it, she is just hella strong. Out of this world!

On serious note, never compare yourself to others, only to yourself to see if you make progression.

You only recently started, right? So 80kg is pretty good

Leo_King84 wrote: »

@Minion_training_program Sadly not, I've lifted on and off for years but always stuck to hypetrophy. This is my first time really going for strength training.

I realised it doesn't matter how many reps you can do on a lat pull down, if you're not developing strength you'll never be able to do a pull up.

I'm toying with sticking to strength training until I can increase the reps to hypetrophy range packing on some muscle mass then finding my next 1rm and repeating the cycle.

Well, so new to the lifting the way you are doing now.
No gym newbie, but appraoching it differently this time

And sounds like a solid plan my friend! Looking forward to your progression

@KickassAmazon76 6'1" I see why you have amazon in your name now. You'd never need to wear high heels.

Made it through all four workouts this week, and hadn't increased weight used in a single set of a single exercise all week, when normally I can count on at least one, often two increases from one week to the next. Was gonna chalk it up as just a blah week, when for my last set of calf raises, the last exercise of the week, I went ahead and added another 10# for the set of 15, felt like I could have done more. Yay, calves to the rescue!

I was going to post my first gif but the video recording kept shutting off my music and then the phone fell over from where I had it propped up. It was a sign. I'll try again in a couple of months.

KickassAmazon76 wrote: »

itchmyTwitch wrote: »

I was going to post my first gif but the video recording kept shutting off my music and then the phone fell over from where I had it propped up. It was a sign. I'll try again in a couple of months.

Tips... Prop phone against water jug. If you want to keep your sound and have android. The only one that has worked was snapchat. If you have apple, I think you can use the video camera using some super secret tip!

Don't wait so long!

😂 I was using an iPhone. I play my music through the gym speakers with a Bluetooth connection and when I turned on the video it shut off my music and that kind of killed my vibe. And then I tried propping the phone on a hook on the next rack over and every vibration made it fall. I'll try again soon though.

Thank you for the tips and encouragement!

So there I was, heavy upper body day, struggling to get that third rep in my third set of bench press triples, and it hit me: I've been stupid. For all my talk about having lifted for 15 years and learned a thing or two, there I was simply banging at yet another max-effort triple, hoping it would lead to becoming stronger, even though I've stalled the last few weeks. I had fallen prey to another classic newbie blunder.

So I dropped the weight from 275 to 225, banged out 8 and 15 reps on my final two sets (the latter a new PR), and the rest of my "heavy" day kind of morphed into a heavier-than-average hypertrophy day, doing pyramid sets from 6-10 reps, all while I was thinking about what I could be doing differently. And it hit me: do what I did for my squats those years back.

See, I had this block where no matter what I did, I could not get my squat past 315 for a single rep, I had stalled for several weeks. So I dropped the weight to 225 and did massive rep numbers for a couple months, we're talking sets of 15, 20, 25 and more. After a couple months I went back to try the 315 squat again, and not only did I breeze through, I added an additional 30 pounds that day (and obviously more since).

No, I do not expect to be able to bench 225 for multiple sets of 25 reps, yikes! But the concept of submaximal load for higher reps, especially following a prolonged stretch of heavy singles, doubles and triples, is growing in appeal to me.

So I have some homework to do before next Monday: check the calculators to figure out, for my current 1RM of 295, what weight I should be able to do sets of 8, 10, 12 and so on, and swap between those weights for at least a month, maybe longer, see if I can't jar myself into resuming progress. If nothing else, I think my 46yo joints would appreciate the break without having to give up lifting completely.

Found this bench program online which tries to combine volume with heavy lifting. Week one starts with 10 triples at 65% of 1RM. Every week you repeat, adding 5lbs each week. The trick comes that each week you only do a number of sets equal to the successful triples from the week before. So if you complete all 10 triples week one, you do 10 sets week two. If you only get 2 reps on the final set, you only do 9 sets week three. Continue for as as many weeks as you are able to complete at least one triple. At that point recalculate your 1RM, which the site bragged about people adding 10-25lbs onto their 1RM by the end of this program, which could take several months before the person is unable to complete at least one triple.

I'm a tad skeptical about that degree of improvement, but the overall idea intrigues me. Those first few weeks would feel quite weird, though, going from my current 5 triples at 275 to 10 triples at 195 (based on a confirmed 1RM of 295, not the theoretical 1RM of 335 which calculators suggested I can do).