GIFt us your lifts! (or other achievements!)
Replies
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Minion_training_program wrote: »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
Haha thanks Gus! @Leo_King84.... Gus is right.. I'm not your average "girl". I am 6'1", 47 yo, and 198lbs of awesomeness. 😂😂
I have no doubt that you'll get there 😊1 -
@leo_king84, I alternate hypertrophy workouts with strength-based workouts, and my rest times rarely exceed 2 minutes, never go above 3 unless I'm gunning for a 1RM, which I only test every 3 months at most, usually less frequently than that.1
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@KickassAmazon76 6'1" I see why you have amazon in your name now. You'd never need to wear high heels.0
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Leo_King84 wrote: »@KickassAmazon76 6'1" I see why you have amazon in your name now. You'd never need to wear high heels.
Need to? Maybe not... Choose to? Yep!0 -
Tonight was pretty great overall. Many of you know how hard it was for me to get 275lb 1 for deads. So it feels special to see that weight as my working set and to have the bar move so nicely!
Tonight's workout...
Bench: 10x65lb, 5x95lb, 3x115lb, 3x125lb, 14x95lb
Deads: 10x135lb, 5x165lb, 3x195lb, 3x235lb, 3,3,5,4x275lb
Leg press: 10x 409lb, 9x499lb, 2x589lb
The machine felt off and at that point I realized the back was tipped further back than I was used to. Reset it and did another
10,8x499
Leg extensions: 4x10x125lb
Leg curls: 4x10,8x112.5
Assisted pullup: 8,7,6,4 x130lb (assist was 70lb)
Skull crushers: 3x8x50lb
DB Hammer curls: 3x10x22.5lb each
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Pleased.3 -
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!2
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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!
Yay for calves!
I have been frustrated with lat pull downs / face pulls / assisted pullups. Well... most upper body things because I push to failure every time and yet can't seem to get more reps per set without sacrificing form. I've started adding a fourth set to increase total volume, but those gains are tough to eke out.
Chin up. You're doing awesome and I envy the weight you can move!0 -
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.3
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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!1 -
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!3 -
itchmyTwitch wrote: »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!
For iPhone users...
https://youtube.com/shorts/fqqlvjAqDto?si=Mx7loT4l8-xX9X6q
For android.. If you start recording, then display notifications and click play on the Spotify notification.
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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.3 -
I'm on week 7/7 myself, so this week I'm doing 4 sets of doubles at 95%
I honestly feel like this round has been stronger and felt great all around. Next week would either be a deload and then a 1rm test, if I were competing... Or I do the 1rm test, then deload, and start back again with 70% of 1rm. 😊
Tonight's workout was heavy, but also so good and rewarding.
Here's a vid recap... Pretty proud of these results.
I'm also seriously thinking about finding and entering a comp.
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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).0 -
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).
Try it and report back. I’d be interested to see how it works out in practice.1 -
Glad to read everyone here is working hard on themself, and finding out new things
I have been really quiet lately over here.
As some may have read, i was having back problems again.
It's going a lot better right now, but still definatly not 100%
Besides of that, i had been really busy last 2 weeks as well with preparations for the bowling clinic i was hosting (which was last sunday)
And on top of all this, i have been coming down with a really bad cold. I can't even breathe through the nose, and i am coughing like crazy all the time.
So decided to give myself some rest first. My body is telling me i should rest for now, even though i wanna workout in the gym.
I have 1 dumbell at home, that i am using on a daily basis now for 20-30 minuts a day, but that's about it.
I know i will get back to the gym eventually, i just need that cold gone. Then i can work on rebuilding my strenght, just have to be carefull not overshoot it. So gonna start at 60%-70% for 4-5 sets for 10-15 reps the first 2 weeks at least, and build from there again.
When i can safely do 90% of my 1RM's again i will restart my program
In the past, my stuborn self would have been in the gym again, and only hurt myself more, and then be completly out of the game for months
So i am learning i guess6 -
I was a bit annoyed at the start as my squat progression has stalled, but I pulled it back with press and pull ups.
I'll give it a few more sessions and if squat isn't moving I'll probably go for the next 1rm on it.4 -
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.
That is awesome. I have run similar blocks of submaximal training and in the end, it paid off.1 -
Update: i am broke as hell 😂. I can do minimal back work and legs. But progressing with PT. Still hoping for no surgery, especially since my wife is about to hit surgery # 13.5
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Thought at first you meant broke as in no money, but considering you're looking at potentially multiple surgeries (worst case scenario) plus lots of food deliveries (no standing and cooking for either of you), you might soon be broke as well as broke! lol1
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I didn't want to wait until Monday to try this 10x3 protocol out, so I included it in my full-body routine today in place of my usual incline bench.
185 (62% 1RM) x10x3
Honestly, it felt like nothing more than an extended warmup, the hardest part was remembering whether I was on set 8 or set 9, lol. But I'll trust the system, because I know in just a few weeks I'll be unable to complete all 10 triplets, and then the real work will begin. Until then, I'm just concentrating on making sure my form is locked in.3 -
I didn't want to wait until Monday to try this 10x3 protocol out, so I included it in my full-body routine today in place of my usual incline bench.
185 (62% 1RM) x10x3
Honestly, it felt like nothing more than an extended warmup, the hardest part was remembering whether I was on set 8 or set 9, lol. But I'll trust the system, because I know in just a few weeks I'll be unable to complete all 10 triplets, and then the real work will begin. Until then, I'm just concentrating on making sure my form is locked in.
I look forward to following along as you progress!0 -
oh geeze man, so sorry to hear this. I hope you and your wife come out the other side ok (and feeling better than ever!)0 -
Decided to find new 1rm today. Thoroughly enjoy lifting heavy vs lifting for reps.
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Each has their unique attraction, but it's hard to deny the satisfaction one gets from looking at a large piece of iron, deciding you want it to move, and then making it happen.
Lifting heavy gets in your blood. I started my lifting career as a powerlifter, swapped to standard sets of 10 following injuries, but always longed for a return to lifting heavy, which I eventually have done. I just play it smarter in that I don't lift heavy every single day, just every single week.3 -
Today was week two of the bench triplet protocol:
10x3x190 (64% 1RM)
Another day without difficulty completing all my reps. I've decided to give my joints a break by converting all my 5x5 sets into either 3x10 (push) or 4x10 (pull, legs) while I'm following the triplet protocol (I just love that word lol). Should last at least 3-4 months before the weight gets too heavy to complete multiple triplet sets, at which point I will reevaluate my 1RM.0 -
I have been stuck at a bench 1RM of 125lb for YEARS. YEARS I SAY!
I finally broke the 1 plate barrier!
Hell to the fn yeah!!! 1x140lb!
(I tried 145 and didn't quite get there... But let's not be greedy 😂)
I screwed up my 1rm testing for squat. I miscalculated and put too much on the bar before I was ready. Had to bail (but got it eventually). Still I only matched my last 1rm of 245lb. I might have been able to get 250lb, but not after that mishap.
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