Congrats on a massive squat pr jjack!!
- YouTube decided to upload my pull on tube
225x10 close grip bench, all time record and goal of mine accomplished
Just came back competed at the British Unequipped Championships (11/10/2009) in the 100kg (220) class and took 2nd and got a Scottish record in the bench and total for the class.
Here is a quick run down for anybody interested.
Squat
1st - 195 kg (429 lbs) absolutely no problem. (+ 33lb comp pb)
2nd - 200 kg (440 lbs) again easy weight. (+ 42 lb comp pb)
3rd - 207.5 kg (456 lbs) again pretty easy weight. (+ 58 lb comp pb)
Definitely had enough room for a PB considering how badly my comps have gone in the squat in the past fucking massive improvement.
Bench
1st - 160 kg (352 lbs) real easy but racked it before the command no lift.
2nd - 167.5 kg (368.5 lbs) again easy. (+ 3.3 lb comp pb)
3rd - 170 kg (374 lbs) easy again (+ 8.8 lb comp pb)
Deadlift
1st - 250 kg (550 lbs) pretty easy. (+ 22 lb comp pb)
2nd - 260 kg (572 lbs) lock out was harder but fast off the floor (+ 44 lb comp pb)
3rd - 265 kg (583 lbs) got it past my knees but couldn’t lock it no lift.
Total - 637.5 kg (1402 lbs) + 51.5 kg (+113 lb) total pb
For VIDEOS, see here: http://gingervieira.blogspot.com
LAST WEEK IN TRAINING:
BENCH PR: 170 x 3
SQUAT PR: 230 x 3
CONVENTIONAL DEADS: 285 x 3
Competiion: November 8!
Not really sure if this is a PR but wanted some critique and/or advice on form, set up etc…
That’s a 365lb box squat on a 15" box. Not sure if I paused too long on the box, didn’t sit back far enough, really everything. Also, not sure if ya’ll can tell from the vid but my feet are right at shoulder width and I’ve got no desire to go any wider than that, so maybe that helps. Thanks.
[quote]Monopoly19 wrote:
WhiteFlash wrote:
Monopoly19 wrote:
Here is a video of a bunch of PR’s.
495 low box squat
800 yoke for distance/time
165 one arm snatch
330 stone for reps in time
150 db press for reps
270 log for reps
Think that’s it. Still weak for a HW, but getting better.
That vid was cool as shit. Killin’ it man.
Thanks Flash! Was starting to wonder if anybody had watched it.
[/quote]
Hell yeah man, that shit got me pumped! Also, fivefoottwo, that’s really impressive.
I started lifting in a gym proper about 5 months ago (everything was bodyweight/DB stuff before that), and decided to try out 5/3/1 about 4 months ago to dabble in strength training + conditioning to transform from a fat and weak person to a stronger and not so fat person (currently 165 cm, 83.5 kg).
Maxes when I wanted to start 4 months ago:
Deadlift - 120 kg
Bench Press - 70 kg
Back Squat - 79 kg (not really a 1RM but my back rounds with higher weights, and decided to use the same max and change exercise to front squats)
Shoulder Press - 45 kg
I still have shoulder press to go for the end of my 3rd cycle, but so far:
Deadlift - 112 kg for 9 reps
Bench Press - 68 kg for 5 reps
Front Squat - 77 kg for 5 reps
Shoulder Press - 39 kg for 7 reps (during 3* week)
I’m nowhere near the pro’s, but as long as I’m stronger and healthier than yesterday I’m happy with that.
[quote]anakayub wrote:
I started lifting in a gym proper about 5 months ago (everything was bodyweight/DB stuff before that), and decided to try out 5/3/1 about 4 months ago to dabble in strength training + conditioning to transform from a fat and weak person to a stronger and not so fat person (currently 165 cm, 83.5 kg).
Maxes when I wanted to start 4 months ago:
Deadlift - 120 kg
Bench Press - 70 kg
Back Squat - 79 kg (not really a 1RM but my back rounds with higher weights, and decided to use the same max and change exercise to front squats)
Shoulder Press - 45 kg
I still have shoulder press to go for the end of my 3rd cycle, but so far:
Deadlift - 112 kg for 9 reps
Bench Press - 68 kg for 5 reps
Front Squat - 77 kg for 5 reps
Shoulder Press - 39 kg for 7 reps (during 3* week)
I’m nowhere near the pro’s, but as long as I’m stronger and healthier than yesterday I’m happy with that.[/quote]
Good stuff, the most important thing is to progress with your own training, thats the thing that counts!
[quote]IrishMarc wrote:
Just came back competed at the British Unequipped Championships (11/10/2009) in the 100kg (220) class and took 2nd and got a Scottish record in the bench and total for the class.
Here is a quick run down for anybody interested.
Squat
1st - 195 kg (429 lbs) absolutely no problem. (+ 33lb comp pb)
2nd - 200 kg (440 lbs) again easy weight. (+ 42 lb comp pb)
3rd - 207.5 kg (456 lbs) again pretty easy weight. (+ 58 lb comp pb)
Definitely had enough room for a PB considering how badly my comps have gone in the squat in the past fucking massive improvement.
Bench
1st - 160 kg (352 lbs) real easy but racked it before the command no lift.
2nd - 167.5 kg (368.5 lbs) again easy. (+ 3.3 lb comp pb)
3rd - 170 kg (374 lbs) easy again (+ 8.8 lb comp pb)
Deadlift
1st - 250 kg (550 lbs) pretty easy. (+ 22 lb comp pb)
2nd - 260 kg (572 lbs) lock out was harder but fast off the floor (+ 44 lb comp pb)
3rd - 265 kg (583 lbs) got it past my knees but couldn’t lock it no lift.
Total - 637.5 kg (1402 lbs) + 51.5 kg (+113 lb) total pb[/quote]
Shit… that’s a really nice total dude, well done!
225 for 20 reps in the squat yesterday sitting at a body weight of 170 pounds. Hardest thing I’ve ever done in the gym and definitely the most satisfying.
245 incline press. It’s something like a 40 lb. PR, and it was done after a long workout.
[quote]WhiteFlash wrote:
Not really sure if this is a PR but wanted some critique and/or advice on form, set up etc…
That’s a 365lb box squat on a 15" box. Not sure if I paused too long on the box, didn’t sit back far enough, really everything. Also, not sure if ya’ll can tell from the vid but my feet are right at shoulder width and I’ve got no desire to go any wider than that, so maybe that helps. Thanks.[/quote]
Not too bad. Widen your arms out a bit, should help you drive your elbows forward more, this will help keep your chest up. Also drive head back into bar. Your first move off the box looks to be bending forward at the hips to GM the weight up. Try to push straight up off your glutes/hammies instead. That’s what I saw, but it looked pretty good.
Well not big number but im just 4 reps short of my goal and today got 315x6 on regular deads…
I get a video for my next session at this weight!!
100x5 in the db press
165 bench yesterday @ 131lbs, prep work for Provincial championship in 6 weeks
forgive the screaming (:
Bench Press
405X1 (1RM +25 lb)
Apparently my spotter kind off freaked out, because as I passed my sticking point, I started laughing and celebrating. Didn’t even realize I had done that until he mentioned it later.
Felt pretty good, might have had a little bit left in me, but didn’t want to risk injury on trying for a training PR.
can i play too? i compete at 165, and walk around at 170-172. three months ago, i thought i’d never DL 400 (could get 390, but 400 was stapled to the floor).
today i pulled an easy 435…
[quote]Monopoly19 wrote:
WhiteFlash wrote:
Not really sure if this is a PR but wanted some critique and/or advice on form, set up etc…
That’s a 365lb box squat on a 15" box. Not sure if I paused too long on the box, didn’t sit back far enough, really everything. Also, not sure if ya’ll can tell from the vid but my feet are right at shoulder width and I’ve got no desire to go any wider than that, so maybe that helps. Thanks.
Not too bad. Widen your arms out a bit, should help you drive your elbows forward more, this will help keep your chest up. Also drive head back into bar. Your first move off the box looks to be bending forward at the hips to GM the weight up. Try to push straight up off your glutes/hammies instead. That’s what I saw, but it looked pretty good.
[/quote]
Man, I don’t know if it’s mental or what but anytime I bring my grip out I feel like I lose stability and my poundages drop. That close grip makes me feel “tight”. What do you recomend I do to not GM the weight up? I do that when I free squat too, and I have no idea how to stop it, haha. My all time squat pr is 405 for a duece, but I had knee surgery in Feb and haven’t been over 335 [maybe 355, don’t remember] since. By driving my head back into the bar do you mean look up? Thanks man and keep those vids comin’.
Compared to my other lifts, my deadlift’s still quite poor, but at least it’s progressing now.
Week 4 of Coan-Phillipi - 245kg/540lb x2 Deadlift - 245kg x2 - YouTube
bench pr today 295x4, felt like I could have gotten 5 or 6 but no spotter!