PWI Regulars - Post Your Lifts

Off Topic Politics & World Issues
442

I haven’t done any real 1rm testing lately, but I have been posting in PWI. Recent lifts include…

Squat - 390 for 7 on last night’s top set. 405x6, 380x8 and 425x3 are other top sets from the last month. These are all unsuited, beltless squats with light knee wraps. I would like to try 495 soon. I think I am good for it.

I pulled a heavy single about 10 days ago, getting 571 on the deadlift. Recent best work set was 485x6. I will be attempting 585 in a month or two and I may go for 600 if 585 is as cooperative as I hope it will be.

Bench Press - I suck at benching. 300 is my best 1 rep lift and 240x8 would be my best work set from the last month.

Strict Overhead Press - 170x6 would be my best recent set on this.

Of course, I am a big boy with plenty of weight left to lose, but I am leaner than I was this time last year and I do indeed hoist the barbell with vigor and consistency. Video of some of these lifts can be found in my log in O35.

443

[quote]sufiandy wrote:
Temperature PR today deadlifting in garage with no insulation or heat, about 20 degrees, less outside because of windchill. I’m sure someone has probably beat that though.[/quote]

I did 2 degrees and in the wind a few week back.

444

My lifts are in the shitter, but I did cut 18 lbs. in January. I have about 18 more to go, then I’ll focus on getting stronger again instead of damage control. Hopefully by March 15 I’ll have my weight where I want it.

445

Not a regular, but this is the sub-forum I spend the most time in.

DL: 465x1
Bench: 265x1
OHP: 170x1
Squat: 375x1
Chin-ups: 40kgx3
Dips: 40kgx6
All done at 185 lb.
Doing a Coan style peaking cycle, so I am hoping to get that squat up to 4 plates and the deadlift up to 5. I also might start eating like a man again soon. 185lb at 6 foot is a bit dainty for my liking.

446

I don’t really chase single lifts, chasing volume over max as I tend to hurt myself if I go below 3 reps – but here’s what I have:

DL – 405 for 6, 475 for 3 right after, had at least 10lbs in reserve. I use Olympic weights and drop it at the top, as I got hurt lowering the bar.

BP – 4 sets of 315 for 8, 365 for 4 (trying to get 5 and failed)

BS – five sets 405 for 8, 455 for 5

Pullups (alternate grip between sets) – can do 5 sets of 10, no weight

I do any two of these at any work out, 4X a week, then similar work in there as well – e.g., dumbbell bench for even more volume, goblet squats with kettle bell, single leg deadlift with kettbell, etc.

I also do weird stuff like chunk a 50lb rubberized ball up and down the hall, push a weighted sled, ball slams, waiter carries (single or double) pulling a kettle ball over power rack tied to a thick rope, run against rubber bands, etc. Not sure how to rate that stuff, but it’s really helped mobility and cut fat when mixed in between tradition lifts.

Mix in at least two isolation exercises for whatever is lagging, or I feel like doing — so some sort of bicep, tricep work, leg curls, nothing fancy.

Probably 1:20 minutes each time, counting warmup on rowing machine and something light (e.g, waiter carries, bottom up press, pushups, push press).

Also walk a lot, 4 hours a week, weather permitting. 1 is going and coming from Shul (about 35 minutes each way) and 1 is some sprint or stair work for about 10 minutes, followed by a stroll of 50 minutes. (I am fortunate to live next to a stadium for a small private school.)

447

My numbers are nowhere near anything impressive, though I wonder how I would compare if I hadn’t walked away from the iron from 2005 - 2013, having done zero lifting during that layoff of laziness?

Oh well, haven’t tested new 1 RM numbers recently, but maxes thus far:
DL - 375 x 2
OHP - 145 x 2
Bench - 225 x 1
Squat - 325 x 2

I’m not disappointed, however, as these are significantly better than they were in spring 2013, owed largely to Wendler’s 5/3/1.

448

[quote]Jewbacca wrote:
I don’t really chase single lifts, chasing volume over max as I tend to hurt myself if I go below 3 reps – but here’s what I have:

DL – 405 for 6, 475 for 3 right after, had at least 10lbs in reserve. I use Olympic weights and drop it at the top, as I got hurt lowering the bar.

BP – 4 sets of 315 for 8, 365 for 4 (trying to get 5 and failed)

BS – five sets 405 for 8, 455 for 5

Pullups (alternate grip between sets) – can do 5 sets of 10, no weight

I do any two of these at any work out, 4X a week, then similar work in there as well – e.g., dumbbell bench for even more volume, goblet squats with kettle bell, single leg deadlift with kettbell, etc.

I also do weird stuff like chunk a 50lb rubberized ball up and down the hall, push a weighted sled, ball slams, waiter carries (single or double) pulling a kettle ball over power rack tied to a thick rope, run against rubber bands, etc. Not sure how to rate that stuff, but it’s really helped mobility and cut fat when mixed in between tradition lifts.

Mix in at least two isolation exercises for whatever is lagging, or I feel like doing — so some sort of bicep, tricep work, leg curls, nothing fancy.

Probably 1:20 minutes each time, counting warmup on rowing machine and something light (e.g, waiter carries, bottom up press, pushups, push press).

Also walk a lot, 4 hours a week, weather permitting. 1 is going and coming from Shul (about 35 minutes each way) and 1 is some sprint or stair work for about 10 minutes, followed by a stroll of 50 minutes. (I am fortunate to live next to a stadium for a small private school.)

[/quote]

Am I the only one that didn’t know you were that strong? Now the Chewbacca reference makes more sense.

Can I start you a “can’t find Hasidic pants that fit” or a “kosher supplement stack” thread?

449

[quote]pushharder wrote:
In other words, DYEL?[/quote]

You gave me hope, since a previous reply from a few years ago (I read back through the whole thread) stated that you started lifting right around my age, and you have made some rather impressive progress since getting serious in your 30s.

I’m not in any huge hurry to expect massive gains in a short period of time, nor am I disappointed to see the gradual strength gains evident by consistently tracking my progress, but that little voice telling me I am long past my prime is sometimes hard to shake off.

450

[quote]DoubleDuce wrote:

[quote]Jewbacca wrote:
I don’t really chase single lifts, chasing volume over max as I tend to hurt myself if I go below 3 reps – but here’s what I have:

DL – 405 for 6, 475 for 3 right after, had at least 10lbs in reserve. I use Olympic weights and drop it at the top, as I got hurt lowering the bar.

BP – 4 sets of 315 for 8, 365 for 4 (trying to get 5 and failed)

BS – five sets 405 for 8, 455 for 5

Pullups (alternate grip between sets) – can do 5 sets of 10, no weight

I do any two of these at any work out, 4X a week, then similar work in there as well – e.g., dumbbell bench for even more volume, goblet squats with kettle bell, single leg deadlift with kettbell, etc.

I also do weird stuff like chunk a 50lb rubberized ball up and down the hall, push a weighted sled, ball slams, waiter carries (single or double) pulling a kettle ball over power rack tied to a thick rope, run against rubber bands, etc. Not sure how to rate that stuff, but it’s really helped mobility and cut fat when mixed in between tradition lifts.

Mix in at least two isolation exercises for whatever is lagging, or I feel like doing — so some sort of bicep, tricep work, leg curls, nothing fancy.

Probably 1:20 minutes each time, counting warmup on rowing machine and something light (e.g, waiter carries, bottom up press, pushups, push press).

Also walk a lot, 4 hours a week, weather permitting. 1 is going and coming from Shul (about 35 minutes each way) and 1 is some sprint or stair work for about 10 minutes, followed by a stroll of 50 minutes. (I am fortunate to live next to a stadium for a small private school.)

[/quote]

Am I the only one that didn’t know you were that strong? Now the Chewbacca reference makes more sense.

Can I start you a “can’t find Hasidic pants that fit” or a “kosher supplement stack” thread?
[/quote]

Ha. Thanks. It’s funny, but I don’t think of myself as particularly big.

I also tap out quickly past these weights, but can do lots of sets and lots of reps at them. (For example, the 1-rep max calculators online are complete bullshit for me; don’t get anywhere near what they say I can do.)

I suppose it’s how I train — highish weights, but not crazy, reps in the 6-12 range, generally 8.

452

[quote]pushharder wrote:
You can make consistent progress if you go into the gym with an “Always set a PR” (of some sort) mentality and system. You add a little here and a little there. Never get too greedy. Leave some in the tank knowing full well you’ll bump it up next time. Set your PR and then leave. It can be sets, reps, volume, density, rest between sets, different exercises/movements, and of course, poundage.

Obviously, the only way to track your progress like this is by writing it down.[/quote]

I’ve been doing 5/3/1 since early last summer, and I track each cycle on a homemade spreadsheet. It took me over a year back in the game, after program hopping, to figure what you just posted above all the way out (not that it had never been said on T-Nation before, I was just playing the same game a lot of guys do), but you’re right, it really works and it’s good to see charted, measurable progress. I just made my own Google doc spreadsheets and I start a new one each cycle so that I can compare to previous cycles.

454

You should do that push, run a specialized deadlift cycle or something with an emphasis on bringing up the deadlift

455

You guys are all lucky I’m not a regular!

457

Not a PWI regular but I’ll throw my numbers out there:

Bench - 355
DL - 540 w/straps
Squat - 405
Push Press (not sure where strict overhead is at) - 275

I’m 32, 6 foot and currently about 220-225

459

Wow. How can you keep balance?

460

Some strong dudes around here.