EPTThe 2012 Weightlifting Progress Thread - Page 8
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FFGenerations
7088 Posts
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Advocado
Denmark994 Posts
My own lifts were something like 4-4-4 60kg and a 3 70kg squat. I really have no idea what the hell their trying to achieve with their programming. Its called alternative hypertrophy training with something like 80% but really their trying to go near 100% everytime. Deadlifted last tuesday 125 kg, and today I was kinda tired so I ended up doing 110 and quit after that. Fuck Chin Ups, I need to start my own program at home to get consistant training. | ||
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Donkeys
Mexico308 Posts
For chin ups I follow this little program (from LRB), it has worked quite well. Week 1 Weighted Chins - 5,4,3,2,1,1,1 1x3-5 back off, 1xbodyweight for max reps Week 2 Bodyweight Only Chins - 5-7 sets of 5 Week 3 Lat Pulldowns (use the same grip you have been using for your chins) - 5-6 sets of 6-10 Week 4 Repeat cycle | ||
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Advocado
Denmark994 Posts
On August 24 2012 07:28 Donkeys wrote: @Advocado For chin ups I follow this little program (from LRB), it has worked quite well. Week 1 Weighted Chins - 5,4,3,2,1,1,1 1x3-5 back off, 1xbodyweight for max reps Week 2 Bodyweight Only Chins - 5-7 sets of 5 Week 3 Lat Pulldowns (use the same grip you have been using for your chins) - 5-6 sets of 6-10 Week 4 Repeat cycle Well I am looking at how to start from scratch because my chin ups are basically non existant. Sometimes I can do 3 but then no followup without long rest. On another note, I remember asking this question before but calluses are so fricking annoying. Should I get some chalk or whats the best idea? I am using the grip technique advised by Ripptoe, but I am still getting torn a caluss. | ||
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Donkeys
Mexico308 Posts
On August 24 2012 07:36 Advocado wrote: Well I am looking at how to start from scratch because my chin ups are basically non existant. Sometimes I can do 3 but then no followup without long rest. On another note, I remember asking this question before but calluses are so fricking annoying. Should I get some chalk or whats the best idea? I am using the grip technique advised by Ripptoe, but I am still getting torn a caluss. Oh, to start from scratch try doing a set of as many as you can do with more or less strict form then do jumping chin ups once your arms/back give up (jump as much as you need to get yourself up to the top position then work on the negative). So your sets would probably look like 3 strict chin ups then 3-4 negatives. You'll get stronger this way. The calluses are something you'll just have to learn to live with haha. Shave them off from time to time and get a good hand moisturizer if you wish. As long as you lift you will continue to get them. Chalk works wonders for your grip but you'll still get calluses. More on hand care from Donny Shankle himself: + Show Spoiler + | ||
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ShadeR
Australia7535 Posts
Last week deadlifted for the first time 65kg. That was probably too heavy for my first time but a friend was doing rows with them and i was too lazy to change the weights. Later tonight going is chest and back day going to attempt dumbell press 10x6 25kg (last week did 10x6 22.5kg) Having a crack at this GVT stuff =] | ||
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Snuggles
United States1865 Posts
EDIT: after re-examining SS it seem like I'm not using my glutes right, knees too far forward... Gonna try curling the toes and see what happens.. Still not sure why this hasn't happened to me before, I probably just messed on a couple reps or something. I wish there was a side mirror I can look at to make my lower back doesn't get all rounded up at the bottom. | ||
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FFGenerations
7088 Posts
yesterday: nothing today: squat warmup and 60kg 1x10 i think ohp 50kg 6-6-4, few more power clean warmup to reps at 60kg with 2 reps at 65kg before i couldnt be fucked anymore was supposed to squat heavy afterwards but couldnt be fucked, maybe ill get there tomorrow | ||
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phyre112
United States3090 Posts
On August 24 2012 22:12 Snuggles wrote: I'm having some hip joint pain after doing squats yesterday. Never had this problem before... It's not unbearable but it's a real bother when I move around. Any idea what might be causing this? I'm keeping my back perfectly straight and I'm not leaning forward. Is it because I'm not using my glutes in the squats or something cause they're never as sore as my quads. EDIT: after re-examining SS it seem like I'm not using my glutes right, knees too far forward... Gonna try curling the toes and see what happens.. Still not sure why this hasn't happened to me before, I probably just messed on a couple reps or something. I wish there was a side mirror I can look at to make my lower back doesn't get all rounded up at the bottom. Foam roll your hip, possibly ice it and use ibuprofen if necessary. Go in on your off day and do some LIGHT squats for high reps (40-50% of max). Usually all I need to do to keep muscles loose. If you're having trouble activating your glutes in the squat, try doing glute bridges (they were just mentioned in the general thread, and there's a good T-nation article about them) or GHRs to activate those muscles. Todays lift: (should be begun with 195 lbs squat, 5x5. Can't do it, too tired from practice) OHP 110 lbs 3x5 Push Press 125 lbs 3x3 Klokov Press 45 lbs 3x10 Dumbbell Rows 55 lbs 5x10 | ||
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BlondeOnBlonde
Canada150 Posts
I did 405lbs x14 repetitions. I'm pretty happy with that since my best at that weight when I pulled 515lbs was 10 repetitions. Muscle-wise, I think I'm as strong as ever. What's next is an intensification phase where I will hopefully turns these gains into neuromuscular synchonisation potential for further PRs. | ||
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decafchicken
United States20166 Posts
Pretty light day, had to do kinda low bar back squat to keep the bar off my bad shoulder but stayed pretty upright. Bs 60 100 120 140 160 170 180 190 then triples at 150 160 170 Snatch 60 70 80 90 100 105 110 115 then a few misses at 120 Cj up to 110 lol | ||
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GoTuNk!
Chile4591 Posts
On August 25 2012 07:42 BlondeOnBlonde wrote: I did some deadlifting today to see what level I was at these days. I used a light weight and repped it out. I did 405lbs x14 repetitions. I'm pretty happy with that since my best at that weight when I pulled 515lbs was 10 repetitions. Muscle-wise, I think I'm as strong as ever. What's next is an intensification phase where I will hopefully turns these gains into neuromuscular synchonisation potential for further PRs. It's on. I'm going for 530 for my next competition (mid-late november) | ||
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Donkeys
Mexico308 Posts
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SoleSteeler
Canada5466 Posts
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Nazarene
Denmark996 Posts
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KOVU
Denmark708 Posts
On August 25 2012 22:35 Nazarene wrote: 100 KG SNATCH at today's competition, YEAH BUDDY!! I'm a man now! We're in the finals, now anything can happen. :-D Wow huge congratulations! What competition are you in? If it's nearby I might show up, weightlifting is always fun to watch. | ||
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decafchicken
United States20166 Posts
On August 25 2012 22:35 Nazarene wrote: 100 KG SNATCH at today's competition, YEAH BUDDY!! I'm a man now! We're in the finals, now anything can happen. :-D Nice!! | ||
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Osmoses
Sweden5302 Posts
Oh yeah, did 75kg squat yesterday. Finally squatting my bench, thanks to this injury and eating-more jazz. | ||
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BlondeOnBlonde
Canada150 Posts
On August 25 2012 09:46 GoTuNk! wrote: It's on. I'm going for 530 for my next competition (mid-late november) I'm in! I'm planning on doing 545lbs by that time but it won't be through a meet though. Train hard and stay focused! | ||
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Nazarene
Denmark996 Posts
On August 25 2012 22:40 KOVU wrote: Wow huge congratulations! What competition are you in? If it's nearby I might show up, weightlifting is always fun to watch. Thanks :-D It was the second event of a CF competition in Amager strandpark/Butcher's Garage Valby Awesome day. It was a team competition only - I competed in the men's elite division. The workouts were: WOD1: 200 m. swim 2k run in sand 100 chest to bar pullups 200 hand release pushups (lift hands at bottom) 400 airsquats Divide the reps between the team, everyone do the swim and run. Time: 26:17 WOD2: 15 min. for all 3 to establish a 1 RM snatch 100 kg, huge pr and 1.3x BW :-D WOD3, immediately following WOD2: 3 min. C&J with 80/70/60 kg. Person A C&J's 80 kg. for 3 min, then immediately switch to person B who works with 70, then person C with 60. Got 27 reps with 70 kg., nice WOD4: Finale Each competitor had to do 8 min. of 1 of three different 'Hero' workouts: Nate, Carse and Jeremy (find them on CF.com if you want to) I got 'Nate' which consists of 2 muscle ups, 4 handstand pushups, 8 kettlebell swings (32 kg.) Got 9 rounds and 1 muscle up in 8 minutes and won the workout, yay :-D Great day. I hope to get some pics of the day so I can show you guys. | ||
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