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Luxae
Israel232 Posts
 Oh, and just to add my 2 cents about the whole "proper form on logging sets": I always read the number closest to the weight as the number of reps. For example "1x3x140kg" would be one set of 3 reps, but "3x1x140kg" would be 3 sets of one rep. If I was repping different numbers each set with the same weight then it's "x-y-z-w 140kg". | ||
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decafchicken
United States20166 Posts
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Cambium
United States16368 Posts
W S R vs W R S | ||
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GoTuNk!
Chile4591 Posts
Pull Ups: 6x5, 7x1 HOLY SHIT Epiphany. At the 6th set or something, I was finally able to do the hip extension properly. Trough all my short cleaning experience, I was never able to do it properly. I knew the hip is supposed to extend when the barbell is on my tights above knees, but I never was fucking able to do it. I kept my hips too low, so my knees didn't went back and I was cleaning foward from below knees. Today I finally "got it". After the pulls, did a 70kg clean to try it out, and it was fucking ez (I still suck and jammed my wrist though :'(. The thing is I'm quite sure I was doing the same shit at the deadlift, as I never slide the bar trough my thighs. I can see the weight I lift to continue going up because of this. Also got Jamie Lewis Powerlifting book, so I can send if to a few people here who are interested. Just PM me. The major conclusion is that for my next competition I'm NOT gonna do 10 weeks of progressive overloading, cause I wanna add at least 15kg to my squat, 15kg to my BP and 20kg to my deadlift. I'm gonna have 10 weeks after my vacations, I'm already quite sure what I'm gonna do for my BP training. Gotta decide what to do for squat/deadlift yet, but it shouldn't be THAT different from what I've been doing lately. WRS obv what the fuck is wrong with you people. | ||
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funkie
Venezuela9376 Posts
Today's workout and Dinner Workout: Back Squat: 60kg x 5, 100kg x 2, 110kg, 120kg, 130kg, 140kg, 150kg, 165kg 125kg, 130kg, 135kg, 140kg, 145kg x 3 100kg x 2 x 5 (two sets of five reps for you americans fucking our scheme up  ).ChinUps: 10-10-6 Clean and Jerk: 60kg x 2 x 2, 65kg x 3 x 2 Dips: 10-10-10-15-15 Dinner: 2 Eggs Omellete with pepper, and beef (dunno how much, it was fucking delicious tho). + Show Spoiler + ![[image loading]](http://cl.ly/image/2h2n2q1Z1L0U/Stratus%20App%202012-09-11%20at%2008:31:43%20p.m..png) ![[image loading]](http://cl.ly/image/020m232z1p3r/Stratus%20App%202012-09-11%20at%2008:31:47%20p.m..png) Is this good for dinner? Cause I can never get tired of this. | ||
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Luxae
Israel232 Posts
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BoxingKangaroo
Japan955 Posts
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mcmartini
Australia1972 Posts
On September 12 2012 16:22 BoxingKangaroo wrote: I always write Sets x Reps and assumed everyone else did too. I don't know where I got the convention from, could be an Aussie thing, could be from SS book. In my notebook, I'll usually write 3x5@100 (three sets of five reps at one hundred kg). Yeah I am the same, always Sets then reps. It's pretty funny because date is day-month-year (in aus) so it should be reps-sets but do the opposite and it appears americans do the reverse haha, month-day-year and sets-reps. But as it's been said before, it's pretty simple to tell when someone has done it the opposite way, and honestly that's all that matters correct? | ||
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FFGenerations
7088 Posts
see the below group: "5th day of the 3rd month" "8th person of the 3rd car" now see this group: "3 sets of 5 reps (per set)" "5 cars of 4 people per car" update minus today: 11 days off (wtf time flies when you're not at the gym. seriously wtf) 1 warmup day, everything light 2 squat 70kg 10-10-10, bench 70kg 8-6-9 3 squat 60kg 1x10, chinups, lat pulldown 4 ohp 50kg 5-3-3-1, 40kg 9-7-6-4, pclean 60kg reps, squat 80kg 7-7-6 some dodgy form 5 pclean 50kg (exhausted), leg press one set (at dif gym) 6 bench 80kg 7-6-4 (with more assisted), squat 70kg 1x5 ish throw in some curls, lat raises and power ball on random days 7 - off 8 - TODAY (ohp rape day). https://docs.google.com/spreadsheet/ccc?key=0AjIvzoW04fGQdFM0YXVXRXNGVmZpMmZpa0JYM2stYWc oh i need to quit smoking again and up my cardio coz in this hot weather i am sweating like a PIG and lose mental stamina fast | ||
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Nazarene
Denmark996 Posts
5x180 kg deadlift (rep pr) 3x3 150 kg speed deadlift (set x reps) 2x5 140 kg stiff-leg deadlift 2x5 140 kg shrugs 2x5 100 kg bent over rows 2x5 60 kg good mornings 5x5 100 kg backsquat | ||
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GoTuNk!
Chile4591 Posts
Squat: 170kgx1x15 (REP PR) Klokov Press: 25kgx10x5 (lol) So tday my legs were tired from yesterday's high pulls, so I was not sure I should Max squat. But fucking PT of the uni game decided that my squats are dangerous, and made me talk with his superior and basically wanted me to stop squatting so hard. I told em its uni game and I have to suck up the rules, but I am 78kg and squat fucking 190 cause I never take it easy and that I fucking deadlift 225kg so my back is pretty damn strong and that no one they know is more anal about technique and well read about lifting than myself. After that obv couldn't take it easy. Also took a couple of videos, on my 2nd and 15th set. Ya my technique fucks up a bit, but wtf man thats part of the game and mostly my fucking problem. I see my friends from rugby team squatting on their toes, doind high rep oly lifts and other people doing deadlifts while looking to the side and no one gives shit to them. I'm fucking dead atm though, will take it easy on friday, then 5 days of vacation which involve intoxicating quantities of alcohol and meat for a full physical and mental recovery. Luckily I'm not forbidden from squatting (yet) and I've got only till the end of this year at this uni (I move to another faculty next) so it prolly won't be an issue. But god, I hate that asshole. | ||
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Pulimuli
Sweden2766 Posts
On September 12 2012 10:17 funkie wrote: you guys suck, I'm confused again.. Today's workout and Dinner Workout: Back Squat: 60kg x 5, 100kg x 2, 110kg, 120kg, 130kg, 140kg, 150kg, 165kg 125kg, 130kg, 135kg, 140kg, 145kg x 3 100kg x 2 x 5 (two sets of five reps for you americans fucking our scheme up ).ChinUps: 10-10-6 Clean and Jerk: 60kg x 2 x 2, 65kg x 3 x 2 Dips: 10-10-10-15-15 Dinner: 2 Eggs Omellete with pepper, and beef (dunno how much, it was fucking delicious tho). + Show Spoiler + Is this good for dinner? Cause I can never get tired of this. seems like a very low calorie dinner D: are you cutting? | ||
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funkie
Venezuela9376 Posts
On September 13 2012 07:49 Pulimuli wrote: seems like a very low calorie dinner D: are you cutting? nah just taking it easy on the dinner and eating like a fucktard on the rest of the day. | ||
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BoxingKangaroo
Japan955 Posts
Squats: 3x2@105 Bench: 3x5@65 Deadlift: 1x5@115 Tough time at the gym lately. Had to fix my Squat to get rid of some elbow tendonitis. Threw my balance off so could only do sets of 2 instead of 5. BP and OHP refuse to go up. Deadlift still going strong, but probably because it's still light compared to my squat. | ||
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funkie
Venezuela9376 Posts
Front Squat: 60kg x 5, 80kg x 5, 100kg x 1, 110kg x 1, 120kg x 1 100kg x 4 x 3, 105kg x 1 x 5 (four sets of three reps, one set of five reps). 60kg x 2 x 5 (two sets of 5 reps. Speedy). chinUps: 10-10-8 Front Squat & Press (combined, like crossfit style and shit, inspired by the Thor's girl video): 60kg x 3 x 5 Hanging Leg Raises: 12-12-10 | ||
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Luxae
Israel232 Posts
Squat 1x3 87.5, 107.5, 127.5, 1x1 147.5, 167.5kg PR, 170kg PR - I was extremely lucky with 167.5kg. I was super close to failure and considered just dumping the bar, after I got up I realized I had forgot to put on the safety rails. That could have ended very very badly. I was feeling lucky, so I went for the 170kg PR as well, which ended up going up faster than the 167.5kg. Yay for double PRs. BP 1x3 52.5, 65, 1x2 80, 1x1 92.5, 1x1F 107.5kg, 2x1 102.5kg - Second week of failing with 107.5kg, I'll probably reset for the next workout. Pull ups 2-3-2 +32.5kg Shrugs 1x5 70, 120, 1x3 140, 160, 170kg - Regular grip all the way up to 160kg, the 170kg was hook grip. Gym is closed for Jewish New Year Sunday through Thursday, so next workout is Wednesday. The extra recovery time will probably be good for me. | ||
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theJob
272 Posts
My rep record on 140 kg is 7 and today I only managed 6 reps so I'm regressing for some reason. I think it might have to do with me doing 3 5/3/1 cycles in a row without a deload in between, plus the front squats I did on monday so I'm contemplating cutting this cycle short for a deload week. Alternatively following wendlers advice on not training to failure each week. | ||
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GoTuNk!
Chile4591 Posts
On September 14 2012 03:42 theJob wrote: Deadlift day. My rep record on 140 kg is 7 and today I only managed 6 reps so I'm regressing for some reason. I think it might have to do with me doing 3 5/3/1 cycles in a row without a deload in between, plus the front squats I did on monday so I'm contemplating cutting this cycle short for a deload week. Alternatively following wendlers advice on not training to failure each week. Dunno If I understood u correctly, but training to failure fucking sucks. It drains you mentally, phisically and you acomplish nothing. 5/3/1 is quite low in volume, so you COULD be able to do skip deloads of you don't train to failure. I've read most routines of all accomplished powerliftters, and among the few things common to everyone is to not train to failure (mb westside is an exception, but westside is weird :p) | ||
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theJob
272 Posts
On September 14 2012 05:17 GoTuNk! wrote: Dunno If I understood u correctly, but training to failure fucking sucks. It drains you mentally, phisically and you acomplish nothing. 5/3/1 is quite low in volume, so you COULD be able to do skip deloads of you don't train to failure. I've read most routines of all accomplished powerliftters, and among the few things common to everyone is to not train to failure (mb westside is an exception, but westside is weird :p) By failure I mean doing reps untill it's physically or mentally impossible to do another on your last set. I always felt like I was cheating whenever I don't go to failure on an exercise but you're saying that I can make strengthgains even tho I save a couple (or more?) reps in me on the big lifts? I thought maximum intesity was good I will take an emergency deload wee next week and after that I'll experiment with both scheduled deloads and lowered intensity. Thanks for the advice brother. | ||
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GoTuNk!
Chile4591 Posts
On September 14 2012 05:59 theJob wrote: By failure I mean doing reps untill it's physically or mentally impossible to do another on your last set. I always felt like I was cheating whenever I don't go to failure on an exercise but you're saying that I can make strengthgains even tho I save a couple (or more?) reps in me on the big lifts? I thought maximum intesity was good I will take an emergency deload wee next week and after that I'll experiment with both scheduled deloads and lowered intensity. Thanks for the advice brother. Going to failure means doing a last rep were u actually fail. Doing that every workout sucks. Save some reps for your next workout. I think its just better to plan ahead most of ur training so you keep making progress. In your case, plan for 5 reps on monday, 7 on wednesday and go for 9 on friday, I bet u'll make it :p. I don't like doing more than 3 reps on deadlifts though, but thats just me being a retard ;d | ||
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