Not sure this counts as a PR, but it was a new experience. Managed to nearly vomit working only shoulders and biceps. Hadn’t even gotten to triceps. Lol. Didn’t think that was possible.
(Up and down the rack lateral raises + rest-pause shoulder presses + heavy partial laterals, followed by up and down the rack alternating curls.)
Not so lifting related, but ran the mile for the first time in 3-4 years.
Hit 8:37. This beats my previous PR by well over a minute. I went kind of slow first lap and I squatted heavy the day before, so I figure if my legs were fresh and I practiced a couple times, I should easily break 8:00. Not bad for 250lbs.
[quote]1 Man Island wrote:
Not so lifting related, but ran the mile for the first time in 3-4 years.
Hit 8:37. This beats my previous PR by well over a minute. I went kind of slow first lap and I squatted heavy the day before, so I figure if my legs were fresh and I practiced a couple times, I should easily break 8:00. Not bad for 250lbs.[/quote]
Hey, it’s a PR, it belongs here. It’s good you did it, and good you’re looking to drop that time. Well done. I personally think everyone should be conditioned to run a 7:30-7:45 mile, and I think you should target that range.
(It’s a little hard for me to see things from a different perspective. I used to run in high school, and a 5-5:30 mile was a pretty normal expectation for us to run the first mile of a 5k, with a 7:30 pace being a “long and slow” day for us. It’s just different. But it’s definitely good that you’re sub-9:00 pace, and looking to be at least 8:00 pace. Good luck.)
Yeah, my perspective is the opposite. I weighed 280 then and lifted just slightly less weight than I do now… but that’s after being as high as 340 and as low as 205 post HS. I had a decent 40 back then, though… Now I’m afraid to do the 40 for fear of injury: need to work on that. -sigh- age…
I dumbbell rowed 90x20 for each arm today.
125X1 snatch
150X1 clean and press
205X3 pendlay row
back squats 255X2 230X8
chin up bw+85X3
[quote]DSSG wrote:
125X1 snatch
150X1 clean and press
205X3 pendlay row
back squats 255X2 230X8
chin up bw+85X3[/quote]
Did you buy a good oly bar for your oly lifts? Bumper plates? I have a cheap oly bar I got from Dick’s that I only use for non-oly stuff. Mostly because I’ve never tried to do any of those lifts.
I found a used weider bar that spins much easier than my current bar… thought about buying it, but was iffy on whether the quality was good enough. I’ve heard bad things about people trying to do lifts with a cheap bar.
Unfortunately, no. Just have to be careful on how I lower it. I actually probably have the same exact type of bar as you. The bar has held up fine so far, will be getting an oly bar and bumpers eventually.
DB Row 125 for 8 was strapped in I have to admit but was good for me none the less.
Horrible horrible session today, strength was really low (most lifts lost 5-15 pounds or so), but still managed to get one personal record
325X1 deadlift with straps (the bar was sweaty/oily so I needed to use it)
[quote]DSSG wrote:
Adrewd, people normally only get 40 from the base and around 60 pounds total from the whole program. You would get much better results for your squat with a beginner or intermediate program. (think starting strength or madcow)[/quote]
i’m only doing the base.
40lbs in 4 weeks, that’s pretty good in my mind.
have you done smolov personally?
Axel clean and press 250 lbs for 6 solid reps
[quote]Andrewdwatters1 wrote:
[quote]DSSG wrote:
Adrewd, people normally only get 40 from the base and around 60 pounds total from the whole program. You would get much better results for your squat with a beginner or intermediate program. (think starting strength or madcow)[/quote]
i’m only doing the base.
40lbs in 4 weeks, that’s pretty good in my mind.
have you done smolov personally?[/quote]
No, but I will go start it for squat and bench then tell you how it goes ;). I suppose if you are okay with those results, don’t cheat depth when it gets hard, and get through it then go ahead.
Pulled 430lbs Deadlift from standard hieght NO straps and NO hitch looked pretty at 197lbs
[quote]Reed wrote:
Pulled 430lbs Deadlift from standard hieght NO straps and NO hitch looked pretty at 197lbs [/quote]
STUD mode
Chobbs- lol you just made my night… well that and the PR
[quote]DSSG wrote:
[quote]Andrewdwatters1 wrote:
[quote]DSSG wrote:
Adrewd, people normally only get 40 from the base and around 60 pounds total from the whole program. You would get much better results for your squat with a beginner or intermediate program. (think starting strength or madcow)[/quote]
i’m only doing the base.
40lbs in 4 weeks, that’s pretty good in my mind.
have you done smolov personally?[/quote]
No, but I will go start it for squat and bench then tell you how it goes ;). I suppose if you are okay with those results, don’t cheat depth when it gets hard, and get through it then go ahead. [/quote]
thanks coach
[quote]Andrewdwatters1 wrote:
[quote]DSSG wrote:
[quote]Andrewdwatters1 wrote:
[quote]DSSG wrote:
Adrewd, people normally only get 40 from the base and around 60 pounds total from the whole program. You would get much better results for your squat with a beginner or intermediate program. (think starting strength or madcow)[/quote]
i’m only doing the base.
40lbs in 4 weeks, that’s pretty good in my mind.
have you done smolov personally?[/quote]
No, but I will go start it for squat and bench then tell you how it goes ;). I suppose if you are okay with those results, don’t cheat depth when it gets hard, and get through it then go ahead. [/quote]
thanks coach[/quote]
I’m not sure if you are being serious or not, but I have finished day two yesterday. Week two will be evil I think especially the high rep work…
still on 5/3/1. Got 140 lb OHP today for 10 reps which doens’t seem too shabby. 1st week of 2nd cycle on it.
[quote]Reed wrote:
Chobbs- lol you just made my night… well that and the PR [/quote]
Thats crazy you just got a 430 dead…today I got a 285 max on bench and was feeling like a champ so I worked my way up to a 425 max on deads, got it to my knees but couldnt lock it out. I’m so jealous of you lol