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Sup all, I've been meaning to jump on this thread for ages. Lots of great advice and sharing workouts and goals is primo for motivation. Back at the gym after a 2 week break so seems timely to put some numbers up in here!
102kg and 34 years young! For anyone familiar with rugby (I'm from NZ) I'm a prop : )
Current 1RM's
Squat 200kg
Bench 130kg
DL 180kg
Goal 1RM's
Squat 250kg
Bench 150kg
DL 200kg
Squat is by far my best of the three - I mix in a lot of Kettlebell work, in particular swings, front squats, box step ups and swing and press. My PT has it all set up so you do them one handed. It's really helped my balance etc. You don't need to go super heavy as balancing the weight on one side def makes you work!
I've gone to dumbbell bench lately in an effort to break through that 1RM of 130 on my barbell bench. Have been doing work on shoulders and triceps too. Would be keen to hear how others have broken past a bench press plateau.
Worked out last monday, first one back for 2 weeks or so. Was going to do a couple of sets of 'everything' just to get back into it. At the last minute I changed up and had a crack at a 100kg*100 squat challenge I'd been eyeing up for a while. 10 sets of 10 reps with about 90sec rest period in between. First 7 sets were sweet but 8/9/10 were challenging! I was pretty happy with form, esp near the end. Only had 1-2 reps per set where form got wobbly.
It's 3 days later and I'm still walking like a pretty boy in prison!! lucky it's a chest and arms workout tomorrow. Hopefully by next week I'll be able to squat/DL again!!
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Are those full squats Dirt? That's a pretty weird Deadlift for your weight and squat numbers.
Anyway, today:
Squat 1x3 85, 110, 1x2 130, 1x1 150, 165kg, 1x2 155, 1x4 120kg - heavy set went up easy, I might try 170kg next week.
BP 1x5 47.5, 57.5, 67.5kg, 1x2 80kg, 3-2-3 95kg, 1x1 100kg - the 95kg sets weren't too hard, second set I wasn't setup properly on the bench. 100kg went up easy.
Pull ups 2x3 +30kg
Chin ups 2x3 +30kg
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Yeah, I mix up between box squats and full squats. I probably don't focus on DL's as much as squats or bench though, even though I do enjoy DL's. It is a bit odd as normally (at least as far as I've read online etc) people tend to have a bigger DL than Squat!
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I was just wondering because that's usually the type of ratio you see from someone who does partial squats, but It makes more sense if you're not really focused on DLing. Anyway, those are pretty decent numbers, I'll look forward to seeing how you progress!
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so I failed  I did manage to bust out 2x5 at 40 lbs assistance. but the other 3x5 I had to put it back up to 55 lbs assistance.
Next week I shall try again 
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On October 19 2012 04:47 Dirt McGirt wrote:
Sup all, I've been meaning to jump on this thread for ages. Lots of great advice and sharing workouts and goals is primo for motivation. Back at the gym after a 2 week break so seems timely to put some numbers up in here!
102kg and 34 years young! For anyone familiar with rugby (I'm from NZ) I'm a prop : )
Current 1RM's
Squat 200kg
Bench 130kg
DL 180kg
Goal 1RM's
Squat 250kg
Bench 150kg
DL 200kg
Squat is by far my best of the three - I mix in a lot of Kettlebell work, in particular swings, front squats, box step ups and swing and press. My PT has it all set up so you do them one handed. It's really helped my balance etc. You don't need to go super heavy as balancing the weight on one side def makes you work!
I've gone to dumbbell bench lately in an effort to break through that 1RM of 130 on my barbell bench. Have been doing work on shoulders and triceps too. Would be keen to hear how others have broken past a bench press plateau.
Worked out last monday, first one back for 2 weeks or so. Was going to do a couple of sets of 'everything' just to get back into it. At the last minute I changed up and had a crack at a 100kg*100 squat challenge I'd been eyeing up for a while. 10 sets of 10 reps with about 90sec rest period in between. First 7 sets were sweet but 8/9/10 were challenging! I was pretty happy with form, esp near the end. Only had 1-2 reps per set where form got wobbly.
It's 3 days later and I'm still walking like a pretty boy in prison!! lucky it's a chest and arms workout tomorrow. Hopefully by next week I'll be able to squat/DL again!!
I'd be surprised if you don't add 10kg within a month to your bench with better technique. Hell even in a day :p. At your bodyweight I think more benching/less assistance is the best way to bench more.
http://train.elitefts.com/instructional/so-you-think-you-can-bench-parts1-7/
Today benched 137.5kg fatigued. Can't wait till wednesday, I'm sure I'll get the 3 plates at each side at the competition :p
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On October 19 2012 04:47 Dirt McGirt wrote:
Sup all, I've been meaning to jump on this thread for ages. Lots of great advice and sharing workouts and goals is primo for motivation. Back at the gym after a 2 week break so seems timely to put some numbers up in here!
102kg and 34 years young! For anyone familiar with rugby (I'm from NZ) I'm a prop : )
Plenty of ruggers here! I play center for my university.
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On October 19 2012 04:47 Dirt McGirt wrote:
Sup all, I've been meaning to jump on this thread for ages. Lots of great advice and sharing workouts and goals is primo for motivation. Back at the gym after a 2 week break so seems timely to put some numbers up in here!
102kg and 34 years young! For anyone familiar with rugby (I'm from NZ) I'm a prop : )
Smallest/lightest second row you'll ever hear of reporting in.
it's about the fight though, not the weight. I'm doing a damn good job of giving a good scrum to guys twice my size lately.
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Thanks GoTuNk! have just watched most of those - some definite areas to target for improvement.
Good to hear from some rugby lads - my old team went to Maggotfest in the US a couple of years back. They had a blast and all the people they met were awesome (played some good rugby too!!).
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50% deadlifts and back extensions today. The ache in my lower back got much worse directly after. Was going to do pullups, rows and shrugs too but i had to abort the session
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On October 19 2012 11:17 LovE- wrote:so I failed I did manage to bust out 2x5 at 40 lbs assistance. but the other 3x5 I had to put it back up to 55 lbs assistance. Next week I shall try again
That's closer to 5x5 at 40lb assistance than you were before! Next time you'll get at least 3x5 and you keep going from there. Can you do smaller increments? I'm increasing mine at 2.5lb a session.
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On October 19 2012 16:41 Dirt McGirt wrote:
Thanks GoTuNk! have just watched most of those - some definite areas to target for improvement.
Good to hear from some rugby lads - my old team went to Maggotfest in the US a couple of years back. They had a blast and all the people they met were awesome (played some good rugby too!!).
I've heard good things about maggotfest, hopefully i can make it one year. who you play for in NZ?
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On October 19 2012 21:38 mordek wrote:Show nested quote +On October 19 2012 11:17 LovE- wrote:so I failed I did manage to bust out 2x5 at 40 lbs assistance. but the other 3x5 I had to put it back up to 55 lbs assistance. Next week I shall try again That's closer to 5x5 at 40lb assistance than you were before! Next time you'll get at least 3x5 and you keep going from there. Can you do smaller increments? I'm increasing mine at 2.5lb a session.
No unfortunately the assistance machine only does increments of 15 lbs.
But I hope I can push out 3x5 next week or maybe even 4x5!
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On October 20 2012 00:02 LovE- wrote:Show nested quote +On October 19 2012 21:38 mordek wrote:On October 19 2012 11:17 LovE- wrote:so I failed I did manage to bust out 2x5 at 40 lbs assistance. but the other 3x5 I had to put it back up to 55 lbs assistance. Next week I shall try again That's closer to 5x5 at 40lb assistance than you were before! Next time you'll get at least 3x5 and you keep going from there. Can you do smaller increments? I'm increasing mine at 2.5lb a session. No unfortunately the assistance machine only does increments of 15 lbs. But I hope I can push out 3x5 next week or maybe even 4x5!
How funny would it look if you did 55lb assistance but wore a 5lb weight on a belt haha. That's my only solution for getting smaller increments. I would just go for more reps each time at the harder weight like you're planning on
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Just pulled 535 @ 178 bw. I got my 3x bodyweight deadlift at last!!
I'll post the video later today. I sat back quite a bit I think I might have gotten reds with it... I'll let you be the judge wether you accept my pull or not for the PR leaderboard. But still, I overcame my past failure with that weight and I feel good physically. My problem is at the lockout past the knees. I'll program my plan around this aspect and I'm confident I can pull 565 before the end of the year.
Thank you everyone for participating to our great community!
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On October 20 2012 00:55 BlondeOnBlonde wrote:Just pulled 535 @ 178 bw. I got my 3x bodyweight deadlift at last!! I'll post the video later today. I sat back quite a bit I think I might have gotten reds with it... I'll let you be the judge wether you accept my pull or not for the PR leaderboard. But still, I overcame my past failure with that weight and I feel good physically. My problem is at the lockout past the knees. I'll program my plan around this aspect and I'm confident I can pull 565 before the end of the year. Thank you everyone for participating to our great community!
Wow 3x bw is crazy. Congrats! You've definitely earned it.
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On October 20 2012 00:55 BlondeOnBlonde wrote:Just pulled 535 @ 178 bw. I got my 3x bodyweight deadlift at last!! I'll post the video later today. I sat back quite a bit I think I might have gotten reds with it... I'll let you be the judge wether you accept my pull or not for the PR leaderboard. But still, I overcame my past failure with that weight and I feel good physically. My problem is at the lockout past the knees. I'll program my plan around this aspect and I'm confident I can pull 565 before the end of the year. Thank you everyone for participating to our great community!
Gz man :D Dayum, if I ever get 3x bw in deadlift..
I have to pull up 390kg lolol :D
aye, todays workout legpress:
12x1 120kg
10x1 170kg
10x1 210kg
8x1 260kg
5x1 300kg
And didnt feel so smooth today, so it was a quick workout.
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On October 20 2012 00:55 BlondeOnBlonde wrote:Just pulled 535 @ 178 bw. I got my 3x bodyweight deadlift at last!! I'll post the video later today. I sat back quite a bit I think I might have gotten reds with it... I'll let you be the judge wether you accept my pull or not for the PR leaderboard. But still, I overcame my past failure with that weight and I feel good physically. My problem is at the lockout past the knees. I'll program my plan around this aspect and I'm confident I can pull 565 before the end of the year. Thank you everyone for participating to our great community!
That's impressive. Congratualtions!
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I don't usually post my lifting progress, but this go round I said why the hell not. I'm workin my DL up to 600 lbs and hit my PR of 565x1 today after over a year since I set it. I'll record progress vids if anyone wants
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EPT
