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On September 14 2012 07:01 GoTuNk! wrote:Show nested quote +On September 14 2012 05:59 theJob wrote:On September 14 2012 05:17 GoTuNk! wrote: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) 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
Decaf and Funkie go to failure daily on squats with their squat nemesis program - but that's "ramp up until you don't hit a weight" not "do as many reps as possible" so it might feel different. Plus decaf and funkie are animals. Not everyone is made to lift the same way they do.
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Oh yeah, I forgot to post what I came here for. Finally back into the gym after mostly running.
225lb 3x5 squat, 225lb 1x5 deadlift, 95lb OHP 3x5, Chin-ups 10,9,8 (Wanted to match Funkie so bad )
10 dips at bodyweight and still getting that clavicle pain :\ 15 + 11 secs of L-sit, rotator cuff work
Felt pretty meh but it's a place to work from. Hoping I can stick to it and make progress like I did in the spring.
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thedeadhaji
39489 Posts
3 years since starting lifting and I can finally do powercleans properly, lol.
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Back Squat:
60kg x 5, 100kg x 2, 115kg, 125kg, 135kg, 145kg, 155kg, 170kg
130kg, 135kg, 140kg, 145kg, 150kg x 3
100kg x 2 x 5
Pull-Ups: 10-10-8
Dips: 10-10-10-15-15
Clean and Jerk: 60kg x 5 x 2
sup? Glad to be back at 170kg again. such a nice weight to lift.
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2x140kg
1x145kg
1x150kg squat @ 70kgs bw. ohhhhhhhhhhh boy am I going to be sore tomorrow
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2 sets of 1 rep pull ups complete, incredibly slow decline and almost got a second one both times, not the widest grip, but still pretty happy right now :D
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On September 14 2012 11:43 thedeadhaji wrote:
3 years since starting lifting and I can finally do powercleans properly, lol.
He lives! And I know what you mean haha. Well I guess I don't because I still can't do them right XD
On September 14 2012 19:24 mcmartini wrote:
2 sets of 1 rep pull ups complete, incredibly slow decline and almost got a second one both times, not the widest grip, but still pretty happy right now :D
Nice progress, keep it up!
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Hey guys!
Tonight I deadlifted 200kg x 5 PB
next week I want to try a 1rm
I will probably go for 230kg if I get that then possibly 240kg.
Im just deciding how I might warm up to this. I was thinking something along the lines of
60 x 5
100 x 3
140 x 1
160 x 1
180 x 1
200 x 1
230 attempt. Then base my next lift on how that feels.
what do you think? is the 200 to 230 too much of a jump?
Maybe 230 is too ambitious? according to strstd.com my predicted 1rm is 240. Decaf, blonde, gotunk, sjarl, malinor anyone who has deadlifted 220+ what were you pulling for reps before you attempted this? Also any general advice for the lift? I've attempted a squat 1rm and a bench 1rm heaps of times but never a deadlift 1rm
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Has anyone checked out Steve Cook's trainer for college students? My roommate and I are almost on the 3rd of 12 weeks and it's awesome. And totally free!
Big Man on Campus
It'd be cool if some other TL people started doing this and we could keep track of our progress, keep ourselves motivated, etc.
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So today was the last day of my deload week so I did:
120x5 squat PR
57,5x5 OHP PR
85x1 75x3 15kg PowerClean PR lolwhat
Also 3x10 chinups PR.
Can't wait to actually lift some weight next week. Bulk boubou best boubou. 89kg bodyweight at 1.96 atm.
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monday:
bn jerk: 90/2x3
bsq: 145x3x2 145/2 (missed 3rd rep)
deadlift: 145/5 PR
press: 40/5 45/5 40/5 45/5 40/5
core
wednesday
h sn: 75/3x2
h clean : 95/3
bsq: 145/1x5
core
thursday;
hip thrusts: 35/10x3
muscle sn: 40x3x3
sn pulls: 70(a bunch of sets)
pause fsq: 100/3x3
weighted planks
core
clean and split jerk: 60 90 100 LOL
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On September 14 2012 22:30 Jupiter wrote:
Hey guys!
Tonight I deadlifted 200kg x 5 PB
next week I want to try a 1rm
I will probably go for 230kg if I get that then possibly 240kg.
Im just deciding how I might warm up to this. I was thinking something along the lines of
60 x 5
100 x 3
140 x 1
160 x 1
180 x 1
200 x 1
230 attempt. Then base my next lift on how that feels.
what do you think? is the 200 to 230 too much of a jump?
Maybe 230 is too ambitious? according to strstd.com my predicted 1rm is 240. Decaf, blonde, gotunk, sjarl, malinor anyone who has deadlifted 220+ what were you pulling for reps before you attempted this? Also any general advice for the lift? I've attempted a squat 1rm and a bench 1rm heaps of times but never a deadlift 1rm
On the same day I did 235, I pulled an easy 200x5 before (and I was squatting before too... good times). My plan was to do 230kg, but since the 200 felt so light I went for more. 240 probably only on a really good day, 230 shouldn't be too much of a problem.
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It was a while ago. Did a couple light sets of 5, then a few medium doubles probably around 140 160 180. Then singles with 10-20 kg jumps after that. Did it mostly by feel.
This is the old program I used to do when I was dead lifting a lot had this for max out day (highest one I could find, and in pounds)
Warmup
10x235
5x305
3x365
1x405
1x455
1x495-510
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Did 475x4 on the deadlift today. Pretty good since I didnt touch anything heavier than 435lbs since june. On a better day I believe I would've pulled a 5th rep. Next block I will pull heavy on a regular basis and mostly do heavy efforts on deadlift and variations.
@jupiter: when I pulled 235kg my 455lbs PR was 6 reps. I think 230kg is possible with a good fight. To hit 240kg you probably would need to be in the greatest day ever and pull with the cleanest technique you ever showed. Not impossible but prepare perfectly until then and focus and visualize your lift. For the warm up, i would only change the last single to 205kg or 210kg. Then 230kg. Anyway, the important thing is that you must explode and produce as much rate of force as you possibly can right at the start. And be prepared to fight 3,5, even 10 seconds before it starts moving off the floor. Be prepared to fight the weight until you pass out. If you hit 230kg, I suggest you stop there and keep 240kg for another day. Finish on a victory. You have plenty of PRs ahead.
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Bench press: 275x3PR!, 300x1, 250x5, 225x10
dumbbell flat bench: 75x2x10, 90x8, 100x3x5
dumbbell row: 85x5x10
dumbbell curls: 45x5x8 (had to give the bicepticons some love today)
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315lb x2 PR deadlift today :DD Bulking is so much more fun that losing weight.
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On September 16 2012 08:25 DimmuKlok wrote:
315lb x2 PR deadlift today :DD Bulking is so much more fun that losing weight.
The one and only DimmuKlok! I think cutting is way more fun, as you don't spend as much time eating and every bite is delicious.
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Squats: 325x5, 225x2x10
16 inch box squat: 345x5, 365x2, 405x1PR!
hanging leg raises 10-10-10
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On September 16 2012 18:51 NeedsmoreCELLTECH wrote:Show nested quote +On September 16 2012 08:25 DimmuKlok wrote:
315lb x2 PR deadlift today :DD Bulking is so much more fun that losing weight. The one and only DimmuKlok! I think cutting is way more fun, as you don't spend as much time eating and every bite is delicious.
you gotta be not serious.
Bulking is like "give 0 fucks. go batshit" lifestyle. cutting is "be sane, keep it cool, and don't cheat". :o
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On September 17 2012 10:31 funkie wrote:Show nested quote +On September 16 2012 18:51 NeedsmoreCELLTECH wrote:On September 16 2012 08:25 DimmuKlok wrote:
315lb x2 PR deadlift today :DD Bulking is so much more fun that losing weight. The one and only DimmuKlok! I think cutting is way more fun, as you don't spend as much time eating and every bite is delicious. you gotta be not serious. Bulking is like "give 0 fucks. go batshit" lifestyle. cutting is "be sane, keep it cool, and don't cheat". :o
Bulking is constantly thinking about how much I've had to eat today, when can I fit another meal in, and will I have to drink a half gallon or a full gallon of milk today?
Cutting is like "just eat when you're hungry, not until you're about to be sick"
People are crazy.
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EPT
