EPTSquat: 150kgx3x4, 120x5
BP: 120x1, 80x10x4
Incline BP: 55kgx6x3
Tricep pulldowns 10x5, Hammer Curls 10x10x5 for fun
The 2012 Weightlifting Progress Thread - Page 19
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GoTuNk!
Chile4591 Posts
Squat: 150kgx3x4, 120x5 BP: 120x1, 80x10x4 Incline BP: 55kgx6x3 Tricep pulldowns 10x5, Hammer Curls 10x10x5 for fun | ||
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extr3me
Norway145 Posts
![[image loading]](http://sphotos-h.ak.fbcdn.net/hphotos-ak-prn1/60156_10151208207572349_1206326403_n.jpg) | ||
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Malinor
Germany4732 Posts
Success! I did Chin-Ups for 8-8-8 today (previous best was 7-6-6), so I am finally allowed (self restriction) to move on to weighted Chins 3x5 (3 sets, 5 reps). Finally a low bw-day plus enough rest came together on the same day. Quite some swinging in the end, but within my self-imposed rules (chin has to be above the bar and starting each rep from all the way down), so everything is good. Besides, when you do weighted chins, I experienced that the swinging takes care of itself, much harder to do when you add some serious weight. Also did Dips for 21,25kg 5-5-5, also a PR. And some squatting and deadlifting with not so high numbers, all that running kills me there. Plus some Curls and Triceps Extensions. A very good day. | ||
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BlondeOnBlonde
Canada150 Posts
On September 21 2012 19:40 Jupiter wrote: Yo yo Just got back from the gym. Was deadlift 1rm night!! Hit 230kg x 1 PB!!!! Thanks to Malinor, Decaf and Blonde for your advice last week. Really helped! Start my cut next week. Aiming to go from 90kg down to about 80kg will do my best to maintain strength. Nice! Congratulation! My 455x8 isn't on video... My friend's iphone fucked it up ... T_T. Better luck next week! | ||
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Jupiter
Australia73 Posts
On September 22 2012 21:38 BlondeOnBlonde wrote: Nice! Congratulation! My 455x8 isn't on video... My friend's iphone fucked it up ... T_T. Better luck next week! haha man no way. My friends iphone fucked up for my deadlift as well. Isnt that the worst!! | ||
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AoN.DimSum
United States2983 Posts
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GoTuNk!
Chile4591 Posts
On September 22 2012 23:46 Jupiter wrote: haha man no way. My friends iphone fucked up for my deadlift as well. Isnt that the worst!! I take 5 days off and everyone gets stronger ;( | ||
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Geordie
United Kingdom653 Posts
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ModernAgeShaman
Norway484 Posts
On September 23 2012 03:43 Geordie wrote: Beginning starting strength tomorrow to complement my rowing, Going on a +300 deficit ( I'm 5 7 and 139 lbs so I'm eating 2400 ) How long do you guys think it will take until I see a some noticeable gains in size? I'm aiming for big lats, big delts and big legs. Thanks +300 kcal is practically nothing.. esp if you are doing starting strength and other exercise on the side. at your weight I'm guessing you're fairly "untrained" by lifting standards so you should be aiming for +1000kcal, at the very least imo. | ||
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Osmoses
Sweden5302 Posts
You do SS you gotta eat like a fucking pig. | ||
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Malinor
Germany4732 Posts
Going on a +300 deficit This sentence confuses me... anyway if it means +300calories, that may be a little low, should really be +500. Doing that for two months is around +4kg bw, which should be very noticeable (if you are highly active and that food goes into muscle). | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On September 23 2012 05:43 Malinor wrote: If he is a serious rower, +1000 may not be the best idea. Those boats gotta swim. This sentence confuses me... anyway if it means +300calories, that may be a little low, should really be +500. Doing that for two months is around +4kg bw, which should be very noticeable (if you are highly active and that food goes into muscle). What confuses me is that it's a contradictio in terminis; A deficit cannot be positive, so why the plus sign? I'm assuming that nobody accidently types deficit when they mean surplus (the letters are not that close together). You guys have to keep in mind that (probably) SS is PURELY assistance to his rowing; he's not trying to outdeadlift Andy Bolton ever. Unless you're really small, though, I feel like 300 calories is a rather low surplus for something as gruelling as Starting Strength. A final thought is that you might want to edit the program a little after 2-3 months, where you turn it into 2 workouts/week instead of 3. | ||
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ModernAgeShaman
Norway484 Posts
On September 23 2012 05:43 Malinor wrote: If he is a serious rower, +1000 may not be the best idea. Those boats gotta swim. This sentence confuses me... anyway if it means +300calories, that may be a little low, should really be +500. Doing that for two months is around +4kg bw, which should be very noticeable (if you are highly active and that food goes into muscle). that's true. should definitively bulk cleanly and on high carb/protein for the smallest bodyfat gains. i think with smaller surpluses at a novice level in individuals who are active you run the risk of actually not gaining anything though. it's highly individual, i guess for pure rowing you don't want strength or mass in any other areas | ||
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Luxae
Israel232 Posts
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sJarl
Iceland1699 Posts
On September 22 2012 19:49 extr3me wrote: Finally got a picture of me takin 250kg in deadlift and here it is! + Show Spoiler + snus while lifting? the only way to go lol | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On September 23 2012 21:13 sJarl wrote: snus while lifting? the only way to go lol Wow did not know you were still alive, welcome back viking. | ||
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Luxae
Israel232 Posts
Squat 1x3 82.5, 102.5, 1x2 122.5, 1x1 140kg, 3-2-3-3-2 155kg BP 1x5 42.5, 55, 1x3 70, 5-5-5-4-4 85kg Pull ups 2x5 +10kg The squat volume made feel awful for the entire workout. 5x2 still had me feeling fine, so I'm gonna do 6x2 instead of 5x3 for volume days. I think I'll stick with around 5x5 for BP. | ||
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sJarl
Iceland1699 Posts
On September 24 2012 01:54 NeedsmoreCELLTECH wrote: Wow did not know you were still alive, welcome back viking. Well, just barely. School is killing me and lack of motivation isn't helping much. Will try to start doing something useful after this round of exams. | ||
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mordek
United States12705 Posts
On September 22 2012 19:56 Malinor wrote: Lol, good job extr3me. You are one strong dude. Success! I did Chin-Ups for 8-8-8 today (previous best was 7-6-6), so I am finally allowed (self restriction) to move on to weighted Chins 3x5 (3 sets, 5 reps). Finally a low bw-day plus enough rest came together on the same day. Quite some swinging in the end, but within my self-imposed rules (chin has to be above the bar and starting each rep from all the way down), so everything is good. Besides, when you do weighted chins, I experienced that the swinging takes care of itself, much harder to do when you add some serious weight. Also did Dips for 21,25kg 5-5-5, also a PR. And some squatting and deadlifting with not so high numbers, all that running kills me there. Plus some Curls and Triceps Extensions. A very good day. 8-8-8 sick man! That is seriously awesome :D It's awesome to get to move on to weighted chins/pull-ups. 235lb 3x5 squat 155lb 3x5 bench 8-8-8 pull ups 8 chin ups 8 parallel grip pull ups Squats felt a million times better with cotton shirt, never again will I go without. | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On September 24 2012 04:49 sJarl wrote: Well, just barely. School is killing me and lack of motivation isn't helping much. Will try to start doing something useful after this round of exams. It's your choice but I find that if I don't workout I don't get shit done. I workout 6x a week atm, study for atleast 50 and still have time to play LoL at 1900 elo and spend 3 nights a week with my gf. Sounds like it's more of a time management problem, rather than a time problem. That said, you're probably still a better lifter than I am so take my advice with a grain of salt. GL HF. | ||
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