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South Africa4316 Posts
Had my last serious weightlifting session for the year yesterday. Thought I would post an update of my progress over my first full year here:
Squat
11 Dec 2011: 90kg 3x5
12 Dec 2012: 147.5kg 3x5 + Show Spoiler +
19 Dec 2012: 170kg 1RM (Failed 180kg) + Show Spoiler +
Deadlift
11 Dec 2011: 120kg 1x5
14 Dec 2012: 175kg 1x5 + Show Spoiler +
21 Dec 2012: 200kg 1RM (Failled 210kg) + Show Spoiler +
Bench Press
16 Dec 2011: 65kg 3x5
12 Dec 2012: 90kg 3x5 + Show Spoiler +
21 Dec 2012: 105kg 1RM (Failed 110kg) + Show Spoiler +
Overhead Press
11 Dec 2011: 45kg 3x5
14 Dec 2012: 60kg 3x5
19 Dec 2012: 75kg 1RM + Show Spoiler +
Chin-up
9 Dec 2011: 0kg 6-4-3
12 Dec 2012: 17.5kg 3x5 + Show Spoiler +
19 Dec 2012: 32.5kg 1RM + Show Spoiler +
Pull-up
11 Dec 2011: 0kg 3-3-2
16 Dec 2012: 17.5kg 3x5
21 Dec 2012: 0kg 1x15 (cheated a bit)
Anyway, I'm very happy with my progress. Happy with the way my body's changed as well. Really fun being strong for the first time in my life!
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congrats man, amazing progress 
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Today:
Squat 1x3 60, 85, 105, 1x2 125, 1x1 145, 3x3 160kg - easy enough.
BP 1x3 45, 60, 75, 1x2 85, 5x3 95, 1x8 60kg - Aside from one set, where I pressed the weight too far forward, all the sets were fairly easy.
Chin ups 3x3 +37.5kg
L-Pull ups 5-5-3
Dumbbell BP 7-7-5 32kg
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Haven't posted in a while, been drinking and lifting everyday. I PASSED ALL MY CLASES FUCK YEAH.
Drinking seems to take a toll on my squat, but my back keeps getting stronger, I'd go for a new PR pull somewhere on mid-late january.
I will also stop drinking after new year for a good 10-15 days, I really should have a 6 pack by now.
Saturday:
Deadlift 185kgx3x8
Pull ups BWx10 x8 x8
Friday:
Squat 160kgx3x4, 150x3x6 (felt like dying, hangover, sweated like a pig)
OHP: 55kgx5x6
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shoulders and biceps today
3 reps on 60kg OHP (PR)
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Thought at first that you were going to bench that with a reverse grip, and I was all like "WAAAAAT crazy baller cambium"
Then you switched, and I was just like "nice lift dude" - seriously, nice.
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Thanks!
That one really didn't go as well as I had hoped; but I got it even though it was shaky as shit
Lame ass excuses:
1. 10 hours of work prior
2. Did 120x5x3 squats for 'warm up', even though I really just wanted to do some singles, but couldn't stop!
3. Couldn't find a spotter
@dai: nice lifts dude, I need to catch up to you w.r.t. DL and squats. What's ur BW?
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infinity21
Canada6683 Posts
Nice bench Cambium. I've almost caught up to you now 
Dai is at 80kg bw
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Personally I wouldn't try to hit 1RM PRs on bench without a spotter, might snap your shit up. Nice lift either way.
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Not drinking excessively half the week is doing pretty great things for my lifting. past week (usually waking up 6-7am instead of noon lol):
monday: 290 total
tuesday: 272 total
wednesday: crossfit workout
thurs: 250 total
friday: 277 total
saturday: 275 (almost 285) total
sunday: rest
today: 288 total
Snatched 300 lbs (was really shitty around 225-245 but i cleaned it up) and then cj 335 (no misses, was rushing so i did all my reps in like 15 minutes lol). Some new guy walked in as i was snatching 275 and was mind blown lol
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@Cambium
Nice lift. Widen ur grip, arch ur upper back and get a spotter. U can do 5-10kg more instantly.
I FUCKING DID, almost crippled myself but:
160kgx3x10, covered in sweat. Like marathon sweat.
Gym is closed tomorrow so:
BB Shrugs: 220kgx3x10
BW Pulls Ups x12 x6 fuck this im tired
Gonna eat my ass off today
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walked to a college gym that i was told was open, wasnt open 
what to do what to do
could take a kitchen table and ohp it
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Do handstand push ups, they're practically bodyweight OHPs.
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On December 25 2012 09:16 decaf wrote:
Do handstand push ups, they're practically bodyweight OHPs.
I can't give an actual explanation, but they're really not even close to bw OHPs. I was repping over 10 when my OHP RM3 was about 10ish KG below my bw.
Anyway, today:
Squat 1x3 60, 85, 105, 3x3 125kg
Press 1x5 42.5, 52.5, 1x2 62.5, 2x2 72.5kgPR, 1x3 65kg, 1x5 60kg.
EZ bar curls 6-5-6 bar+37.5kg
Power Shrugs 1x5 60, 100, 1x3 140, 160, 1x2 180, 2x3 200kg
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On December 25 2012 09:16 decaf wrote:
Do handstand push ups, they're practically bodyweight OHPs.
its easier than bw ohp though, cant do as many ohp on 67kg(not sure if i can do 1?) but i can do a couple of handstand pushups
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That's because you don't really have to lift your arms and shoulders, that's weight that's working for you. And you can use a wall so you don't have to stabilize as much
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2x120kg squat (PR)
now i have to set a goal for next year, never really had a goal in squat except for squatting more than i bench
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Handstand pushups have shorter ROM than OHPs too. Well, unless you do really sick handstand pushups
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Neck to ground. Like a boss.
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EPT
