Your commitment to the process is fantastic, you got this.
Why 370lbs?
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Thank you!
Well I set these goals for the end of the year
Deadlift 170 kg - 370 lb
Squat 150 kg - 330 lb
Bench 100 kg - 225 lb
Press 70 kg - 155 lb
They just sounded like pretty good numbers after one year of 5/3/1 for my current stage. I want to be able to do a few reps with those weights–those are not intended as 1rms.
Once I hit these numbers I think it’ll be time that I can start to tilt a bit more towards hypertrophy focused training, which has always been my goal to begin with. Things like BBB, Building the monolith, and similar programs will be much more effective once I can actually lift a bit heavier weights for reps.
And I’m confident that getting my numbers up to those I mentioned, although they aren’t very high per se, will in and of itself build some pretty good amount of muscle on me.
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I’ve only ever been climbing at a climbing gym, but my hands and forearms were smoked by the end of it. My uncle worked there part time and was a climber when he was younger, so he would show me what to do. It seemed like there was two parts - just straight up climbing the high walls and doing some shorter walls that slanted. That was the hard part for me - took so much grip to hold on. I loved it though. Wish I had one in my hometown to do more often.
That’s bouldering. It’s pretty friggin hard.
Bench
64 kg x 5
72 kg x 3
82 kg x 9
64 kg x 5 x 8 alternating with bb row 5 x 8-12
Incline db press alternating with bb curl 3 sets
Bench PR set
I’m starting to feel more comfortable with my bench technique.
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Big improvement. You look solid on the bench. Keep up the good work.
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Thank you man!
Squat
93.75 kg x 5
102 kg x 3
118.75 kg x 10
93.75 kg x 5 x 5
Squat PR set
Sorry for the shitty background music, had to cover up the one in my gym or yt wouldn’t let me upload the video…
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This was a lot of my teenage years. Absolutely loved it, but it’s a very different kind of strength
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Awesome PRs man, they just keep coming.
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Great work.
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Press
35.45 kg x 5
40.8 x 5
46.3 kg x 10 (fuck I failed trying to get the 11th)
Alternating with chins 8,8,9
FSL 5x8 alternating with
Chins 9, 6
then curls 3 sets
Dips 10 (first set shoulders hurting quite a bit on the way down), 10, 8 (shoulders still hurting for some reason so I stopped there)
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Deadlift
89 kg x 5
102.75 kg x 5
116.45 kg x 12
FSL 5x5 + 10 second hold at the end of every set (for grip)
Cable row 3 x 10
Bench
57.2 kg x 5
66 kg x 5
74.8 kg x 11
Alternating with chins x 6, 7, 8
FSL 5x8 alternating with Pendlay row 5x10
Incline db press 3 x 5-10
Squat
84.5 kg x 5
97.5 kg x 5
110 kg x 12
FSL 3x5
I’m sure you’ve said before, but why the weird weights on the bar?
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I’m actually writing down the theoretical weight, like if my TM for the bench is 88 kg then that’s the result of 88 kg x .85
The actual weight on the bar is the closest I can get to that number with the plates I have at the gym. In this case, it was actually 74.5 kg. The bar at my gym weighs 12 kg (yeah I know), and the smallest plates I have weigh 1.25 kg. So the weight was 31.25 kg x 2 + 12 kg = 74.5 kg.
That makes a bit more sense.
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Press
38.15 kg x 3
43.6 kg x 3
49 kg x 10
FSL 4x8
Alternating with chins 9, 9, 10, 9, 8
Curls 10, 10
Deadlift
96 kg x 3
109.6 kg x 3
123 kg x 12
FSL 5x5 alternating with cable row 5x8-10