EPTSquat: 90kg 5-5-5
OHP: 47,5kg 5-5-4 (motherfucker I wanted that rep, so bad)
PowerClean: 70kg 3-3-3-3-3
PowerCleans felt SO GOOD though. I feel like a graceful robot swan on steroids.
TL Health and Fitness Initiative 2011 - Page 683
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NeedsmoreCELLTECH
Netherlands1242 Posts
Squat: 90kg 5-5-5 OHP: 47,5kg 5-5-4 (motherfucker I wanted that rep, so bad) PowerClean: 70kg 3-3-3-3-3 PowerCleans felt SO GOOD though. I feel like a graceful robot swan on steroids. | ||
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Catch
United States616 Posts
On November 19 2011 02:11 sJarl wrote: Test your max, take 90% of it and use that as your working max => you calculate all your working weights from that number. After each cycle (4 weeks) add 2,5/5kg to that total and recalculate. I already did my first cycle with 90% of my max. Now I added 5/2.5 kgs. Do I take 95% of this max and use it for my weights, or do I keep it at 90? | ||
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Malinor
Germany4758 Posts
On November 19 2011 04:39 Catch wrote: I already did my first cycle with 90% of my max. Now I added 5/2.5 kgs. Do I take 95% of this max and use it for my weights, or do I keep it at 90? Always 90% Not sure if you add the 5kg to the real-1RM or to the training1-RM. It shouldn't make much of a difference either way. | ||
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sJarl
Iceland1699 Posts
On November 19 2011 04:39 Catch wrote: I already did my first cycle with 90% of my max. Now I added 5/2.5 kgs. Do I take 95% of this max and use it for my weights, or do I keep it at 90? Say your max was 100kg => 90% of that will become 90 and then you add 5/2.5kg to that after each cycle and recalculate the weights. | ||
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phyre112
United States3090 Posts
On November 19 2011 07:39 sJarl wrote: Say your max was 100kg => 90% of that will become 90 and then you add 5/2.5kg to that after each cycle and recalculate the weights. So you're just using a solid number for your max after the first cycle, rather than calculating things as a percentage. The answer is there is no answer? | ||
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AndyJay
Australia833 Posts
50kg -> 120kg Deadlift 40kg -> 60kg Power Clean 20kg -> 40kg Standing Press 40kg -> 55kg Bench Squat I got up to 85kg from a starting point of 50kg in two weeks, but haven't done it since. I will go back to it when I can do a full proper un-weighted squat pain free. The only lift I'm really worried about stalling on so far is the DL because I'm struggling to hold onto the bar for the 4th and 5th rep due to my weak fingers. | ||
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Cambium
United States16368 Posts
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decafchicken
United States20168 Posts
Snatched up to 100 (fucking garbage) but i cj'd up to 135 for the first time in a while. Back still hasn't recovered fully from deadlifting but its getting there.. | ||
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LonelyMargarita
1845 Posts
On November 19 2011 09:43 AndyJay wrote: The only lift I'm really worried about stalling on so far is the DL because I'm struggling to hold onto the bar for the 4th and 5th rep due to my weak fingers. Are you letting the weight come to a complete stop on the floor each rep, or just tapping the floor? I re-adjust my grip in the second that it rests on the ground in between the last reps if I fear my grip will give. If you're already doing this, try chalk. If you're already doing both, I dunno what to tell you. I definitely don't recommend using straps as I feel it increases your chance of injury since you can't drop the weight when something's amiss. | ||
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beberly
United States117 Posts
beberly Age: 24 || Height: 5'11" || Weight: 236 lbs. Starting Date: 10/11 || Goal Date: 5/11 Weight goals -- less than I am now...maybe around 210 for the short-term, long-term I'd like to hover around 190-195 Training goals -- Increase strength (at least 75% for each lift), SS benchmark numbers below Nutrition goals -- keep calories restricted to allow me to lose .5-1lb per week (resting rate of ~2300, so about 1900-2000 on rest days, and 2400-2500 on lifting days) SS Starting Numbers (post-week 3 in parentheses) SQ: 80 lbs. (105 lbs...had to fiddle with this a bit to correct form problems, which are still pretty rampant) BP: 80 lbs. (105 lbs.) DL: 65 lbs. (110 lbs.) OHP: 60 lbs. (65 lbs...so much hate for OHP) PC: 45 lbs. (60 lbs.) Just out of curiosity, any other BU students in TLHF? Every time I see an asian kid (RACIST!!! jkjk) in the power rack squatting properly, I can only wonder. I'm a law student here, so I don't actually get to interact with human beings most of the day, just other law students. It'd be nice to say hey at the gym. | ||
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beberly
United States117 Posts
On November 19 2011 09:43 AndyJay wrote: My starting weights and current weights so far. I'm an 85kg 177cm male, 4 weeks into SS. 50kg -> 120kg Deadlift 40kg -> 60kg Power Clean 20kg -> 40kg Standing Press 40kg -> 55kg Bench Squat I got up to 85kg from a starting point of 50kg in two weeks, but haven't done it since. I will go back to it when I can do a full proper un-weighted squat pain free. The only lift I'm really worried about stalling on so far is the DL because I'm struggling to hold onto the bar for the 4th and 5th rep due to my weak fingers. Monstrous DL increase in 4 weeks! 10-15 kg per workout? Good lord man! sJarl better watch out...  | ||
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RemedySC
Canada176 Posts
Front Squat 155lbs 3x5 Press 95lbs 3x5 Deadlift 260lbs 1x5 PR Dips BW+25lbs 3x5 PR Going to post progress pics right away. Probably December 1st since that will be 6 months from when I started. Can't believe this year is almost over... | ||
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Lorken
New Zealand804 Posts
 Also, beast skills is an incredible website. Thanks! | ||
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decafchicken
United States20168 Posts
jackass roommate video bombing me :-p On November 19 2011 13:16 Lorken wrote: Quick question: does sprinting like 8 100m sets count as cardio (1 min break in between)? I was thinking of easing off my constant cardio by doing sprints. Hopefully it counts as strength training too. So jealous of everyone who has a gym nearby; everyone lifting weights makes me want to do it. Living in the country sucks Also, beast skills is an incredible website. Thanks! Yes thats very good for you. I'd try to cut it down to 30sec rest if you can or add more (dont know what kind of shape you're in though). Look into bodyweight strength if you don't have a gym (in the training thread) | ||
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AoN.DimSum
United States2983 Posts
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Lorken
New Zealand804 Posts
On November 19 2011 13:38 decafchicken wrote: Here's a lift i happen to record from today. Should have got my 135 it was probably my best lift of the day. http://www.youtube.com/watch?v=Yx3koL3fOsU jackass roommate video bombing me :-p Yes thats very good for you. I'd try to cut it down to 30sec rest if you can or add more (dont know what kind of shape you're in though). Look into bodyweight strength if you don't have a gym (in the training thread) I only managed to do 8 of them I was so exhausted by 6 but I did two more just because I wanted to complete it. I feel so unfit right now lol. New goal is to do 10 with 30 sec break.Nice lift though man, that's 125 kg right? NVM saw title | ||
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rEiGN~
369 Posts
I'd like to be able to walk properly tomorrow evening, should I go do a lower day tomorrow afternoon despite it's not officially a workout day for me? + stretch? | ||
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sJarl
Iceland1699 Posts
![[image loading]](http://i.imgur.com/JKA36.jpg) | ||
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eshlow
United States5210 Posts
On November 19 2011 23:57 rEiGN~ wrote: Is there any way to get rid of DOMS? Had first lower day in a month this Thursday due to a break and the DOMS is still killing me. I'd like to be able to walk properly tomorrow evening, should I go do a lower day tomorrow afternoon despite it's not officially a workout day for me? + stretch? Contrast shower or ice bath may help... Doesn't help performance but may help with some of the soreness hah | ||
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AoN.DimSum
United States2983 Posts
On November 20 2011 00:17 sJarl wrote: Breakfast of champions. i cant tell what that is lol | ||
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