265X13 competition style beltless squat
135X8 barbell step up on box squat box set at highest setting
215X8 close stance good morning
Some PR’s from today.
[quote]MaazerSmiit wrote:
If you’re looking for a pair of knee sleeves, SBDs are what’ve been reccomended to me, and I’ve asked for some for xmas. I’ll get back to you on how I like them.[/quote]
SBDs are awesome! They definitely add a little spring out of the hole. They do lose tightness rather quickly from what I hear (I have only used mine for pre-meet 1RM testing and during a meet), but they didn’t run me any more than my Rehbands did in cost.
Haven’t posted in a long time, but here’s some things I’ve been up to:
Incline DB bench: 6 x 90lbs
3s paused LB squat: 3 x 140kg
Block DL (off 6 mats): 3 x 3 x 220kg
DB Rows (strict, 1s pause at top): 4 x 7 x 110lbs
Back squat - 125kg x 1
[quote]theBird wrote:
Good work.
How did you structure your dealifting, since you were doing it 3 times a week.
tweet[/quote]
I started VERY light w/ suitcase deads until I was doing maybe 50/55. I then switched to conventional with the bar, just alternating 3x3 and 1x5 every workout, progressing by 5. I was having some squat issues, so I reduced the DL a little by doing 3x3 on M and F and 1x5 on W. I also reduced squatting from 3x5+ 3x/week by throwing in a front squat instead of back on W.
I probably have another 2-4 weeks before I have to reduce it to 2x/week, 3x3 and 1x5. I’m hoping to surpass my squat before I have to reduce it to 1x/week.
My girlfriend did a 20 rep squat set with her bodyweight on the bar yesterday. Proud of her.
(at her trainer’s request, not mine)
GHR with weight on chest 5X5
and some accessory/volume PR’s.
strict lat pull downs 150X10
60X8 for 4 sets behind head tricep rope press downs
EZ reverse curls 75X10 for 4 sets
[quote]Destrength wrote:
GHR with weight on chest 5X5
and some accessory/volume PR’s.
strict lat pull downs 150X10
60X8 for 4 sets behind head tricep rope press downs
EZ reverse curls 75X10 for 4 sets
[/quote]
Curious why it seems to imply that you decided to train GHRs as a main lift.
Incline DB Bench: hit a set of 8 (actually 9, but the last rep was only a half rep) with the 90s
Power clean: 165 (during a deload week - I know this is stupid)
This makes me happy and relieved. It was definitely a mental thing since 155x3 was already fairly doable.
[quote]Apoklyps wrote:
[quote]Destrength wrote:
GHR with weight on chest 5X5
and some accessory/volume PR’s.
strict lat pull downs 150X10
60X8 for 4 sets behind head tricep rope press downs
EZ reverse curls 75X10 for 4 sets
[/quote]
Curious why it seems to imply that you decided to train GHRs as a main lift.
Incline DB Bench: hit a set of 8 (actually 9, but the last rep was only a half rep) with the 90s[/quote]
Oh god no. That day was my body day on the cube method, and overhead pressing was the main lift of the day. I guess I set it up like that as “This is what is more of a strength/weight increase, and this over here is more of a volume/rep increase/density increase”.
[quote]Destrength wrote:
Oh god no. That day was my body day on the cube method, and overhead pressing was the main lift of the day. I guess I set it up like that as “This is what is more of a strength/weight increase, and this over here is more of a volume/rep increase/density increase”.[/quote]
Yeah, I’ve put some volume PRs in here. Usually I just note if it’s a weight PR or volume PR.
Although I guess density PRs count too. It’s all progress.
7 Mat Pulls w/35 lb Chains
385 x 1 – weight PR (was 365, without chains, so ~55lb PR at the top of the lift; 365 → 420)
315 x 5 x 5; 60-90s rests – volume PR (was 275 x 5 x 5, so, 40lb PR too)
[quote]MaazerSmiit wrote:
[/quote]
I just saw this and realized that’s 500lbs. Congrats for reaching that.
PR’s from my deadlift day
340X7 beltless deadlift off of 1.5 inch deficit
I guess I’ll also include bwX20 for strict chin ups since I have never done it weighing more than 170. (I am hovering in the low 180’s at the moment)
80X10 one arm DB swing
HB squat (no belt): 7,7,6 x 130kg
Mat (5) DL: 3 x 3 x 220kg
Deficit (3 mats, beltless) DL: 6 x 170kg
trap bar deadlift 450x1
[quote]Apoklyps wrote:
HB squat (no belt): 7,7,6 x 130kg
Mat (5) DL: 3 x 3 x 220kg
Deficit (3 mats, beltless) DL: 6 x 170kg[/quote]
Apokylpse, I think we are both starting to out grow this thread. lol
[quote]LoRez wrote:
7 Mat Pulls w/35 lb Chains
385 x 1 – weight PR (was 365, without chains, so ~55lb PR at the top of the lift; 365 → 420)
315 x 5 x 5; 60-90s rests – volume PR (was 275 x 5 x 5, so, 40lb PR too)[/quote]
Nice PR’s, Lorez. What is your conventional deadlift like now? It must have gotten a lot stronger.
[quote]nighthawkz wrote:
The press will probably be the easiest one, the squat will be the toughest. Any advice for someone whose usual technical flaw is to fall forward on his way up (this does not happen all the time but it is what usually stops me from getting more reps with heavyish weight)?[/quote]
Depends why you’re falling forward. Could be that you’re losing back tightness, either upper or lower. Lower back rounding is worse, dial down the weight, practice better form and hammer time for lower back and core. Upper back rounding is more likely. Could be due to a muscle weakness, but also quite possibly due to technique. It could be that your set-up doesn’t encourage a tight back. It could be something as minor as adjusting your hand position slightly (it fixed mine). Also quite possible that you’re tipping forward because you aren’t sitting back far enough. Make sure the weight is over your heels the whole time. Hell, it could even be something like overpsyching before a heavy set pushes you out of the groove.
Moral of the story: take a video and/or get someone who knows what they’re doing to watch you.
I’m assuming it’s low bar by the way.
[quote]Destrength wrote:
[quote]Apoklyps wrote:
HB squat (no belt): 7,7,6 x 130kg
Mat (5) DL: 3 x 3 x 220kg
Deficit (3 mats, beltless) DL: 6 x 170kg[/quote]
Apokylpse, I think we are both starting to out grow this thread. lol[/quote]
Haha thanks, but I think I’m too uncommitted to mosey over to the powerlifting subforum’s one. There are some seriously strong and knowledgeable people there! Maybe when I can hit a 275kg DL at 83kg I’ll consider myself worthy to jump in.
Messing around with some BBing stuff today. Threw up the 95s for a triple on the incline DB bench. Also, hit 3 x 8 x 50lbs on alt DB curls. Not an all-time PR by a long-shot, but an important indicator of progress because it’s the first time I’ve been able to curl pain-free in about 6 months. Before that, I was hoping for a win in the strict curl in comp.
[quote]Apoklyps wrote:
[quote]nighthawkz wrote:
The press will probably be the easiest one, the squat will be the toughest. Any advice for someone whose usual technical flaw is to fall forward on his way up (this does not happen all the time but it is what usually stops me from getting more reps with heavyish weight)?[/quote]
Depends why you’re falling forward. Could be that you’re losing back tightness, either upper or lower. Lower back rounding is worse, dial down the weight, practice better form and hammer time for lower back and core. Upper back rounding is more likely. Could be due to a muscle weakness, but also quite possibly due to technique. It could be that your set-up doesn’t encourage a tight back. It could be something as minor as adjusting your hand position slightly (it fixed mine). Also quite possible that you’re tipping forward because you aren’t sitting back far enough. Make sure the weight is over your heels the whole time. Hell, it could even be something like overpsyching before a heavy set pushes you out of the groove.
Moral of the story: take a video and/or get someone who knows what they’re doing to watch you.
I’m assuming it’s low bar by the way.[/quote]
Nah, it’s high bar - and you’re right, sometimes my upper back starts to round (never my low back. Never ever on squats). I guess it’s always a mix of losing the groove and the upper back giving in; I’ll try to work on the latter and avoid the former.