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NeedsmoreCELLTECH
Netherlands1242 Posts
So today's workout: Squats: 70x25 80x15 90x12 100x10 110x8 100x10 90x12 80x15 70x25 Ofcourse the rest of the isolation exercises as well. Felt like throwing up for most of the session, but gotta man up. If this shit won't get me stronger than I don't know what will. Jesus talks to do on the downside of the period, had leg spasms after the 25 rep set. | ||
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sJarl
Iceland1699 Posts
On January 31 2013 08:53 Mementoss wrote: Ed Coan Week 5: Deadlift (80%): 3x3 @ 300 lbs Speed deadlift (65%): 3x3 @ 245 lbs (120 sec rest b/w sets) Power shrugs (60% of current): 3x5 @ 205 lbs Stiff-leg deadlift: 3x5x205 Bent over row: 3x5x165 Chin ups: 3x5 Hyperextensions: 3x5x55 If Week 4 was a 9/10 or 10/10 in terms of difficulty, Week 5 would be a 2-3 /10. Speed deadlifts flew up like it was just the bar. Exactly how it should be. Week 5 is for active recovery. But it picks up the pace pretty fast after. | ||
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mordek
United States12705 Posts
 Bench 135,155,185lb x5 Pull-ups 52.5lb 5,2,3 lost 4 reps from the last pull-ups workout XD GBSS 60lb 3x10 each | ||
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Vitruvian
United States168 Posts
Anyways, where I'm at now compared to old 1RM PRs I'd like to return to within the next three weeks: 360 -->385 squat 240-->260 bench 425-->460 deadlift 130-->140 OHP 235-->250 clean Unrelated note #1: Found a barbell club here in town and dropped in on one of their sessions last week. They seem like a fun crowd, and it was so awesome to finally be able to legitimately train the Olympic lifts. No bumper plates at my regular gym means I haven't been able to really practice C&J and snatch as intensely as I'd like. Anyways, considering membership at this club is fairly expensive, I just have to decide if my long-term goals justify the extra expense and time commitment. Unrelated note #2: Wasn't there some talk of putting together a TLHF shirt awhile back? Is that still happening? I had a random idea a couple days ago: Front of shirt shows stick figure A watching stick figure B doing curls, with the text "WHEN IN BROME" / Back of shirt shows stick figure A squatting, with the text "SQUAT ANYWAYS." And of course, some TLHF logo. Y/N? | ||
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steelANDmalice
87 Posts
Deadlift: 465-6 snatch grip dl: 185--10-10-10 shrugs: 225-30-30-30 Friday Push press: 185-5-5-7 seated db press: 60-7-7-7 seated cable row: 180-10-10-10 | ||
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Deadeight
United Kingdom1629 Posts
If I wanted to lift 220 more quickly, I'd intuitively just keep going heavy till I'm doing it at 240, I'm pretty sure 220 will come up quickly then. | ||
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GuiltyJerk
United States584 Posts
On February 02 2013 07:25 Deadeight wrote: I know there's a few people here who know about this sort of stuff: What is the point of speed work in strength training? What is it's effect? I guess I'm talking about 1RMs for the big three (or four), I know the westside method uses a speed day so it must be useful for this. If I wanted to lift 220 more quickly, I'd intuitively just keep going heavy till I'm doing it at 240, I'm pretty sure 220 will come up quickly then. Speed days are about getting better at recruiting all of your motor units quickly for a movement. That way your body's trained to recruit all motor units ASAP if I understand properly | ||
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infinity21
Canada6683 Posts
On February 02 2013 08:46 GuiltyJerk wrote: Speed days are about getting better at recruiting all of your motor units quickly for a movement. That way your body's trained to recruit all motor units ASAP if I understand properly It's also easier on your body so you can use it as a recovery/light day depending on what % of 1RM you're using. | ||
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Gatored
United States679 Posts
Squats: 1x3x315lbs (PR), Bench 1x3x242.5lbs (PR), and Power cleans 1x3x175 (PR) | ||
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phyre112
United States3090 Posts
On February 01 2013 23:42 Vitruvian wrote: Unrelated note #1: Found a barbell club here in town and dropped in on one of their sessions last week. They seem like a fun crowd, and it was so awesome to finally be able to legitimately train the Olympic lifts. No bumper plates at my regular gym means I haven't been able to really practice C&J and snatch as intensely as I'd like. Anyways, considering membership at this club is fairly expensive, I just have to decide if my long-term goals justify the extra expense and time commitment. Unrelated note #2: Wasn't there some talk of putting together a TLHF shirt awhile back? Is that still happening? I had a random idea a couple days ago: Front of shirt shows stick figure A watching stick figure B doing curls, with the text "WHEN IN BROME" / Back of shirt shows stick figure A squatting, with the text "SQUAT ANYWAYS." And of course, some TLHF logo. Y/N? note 1: awesome note 2: super mega awesome x1000. Do it. | ||
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Ahzz
Finland780 Posts
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FFGenerations
7088 Posts
saturday ohp 55kg 5-5-5 (yay) pclean several reps up to 60kg, trying to get my catch better (awful landing with feet) squat 60kg 1x12 pullups ~7 reps not great but at least i went. had some chicken now straight to work zzzzzzzzzzzzzzzzzzz | ||
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Vitruvian
United States168 Posts
On February 02 2013 18:35 Ahzz wrote: Note 2 is so awesome that I would actually order that shirt... and I never order shirts online. lol Anyone with tools more sophisticated than MS paint able to help polish? + Show Spoiler + ![[image loading]](http://i.imgur.com/y1r9SYp.jpg) | ||
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autoexec
United States530 Posts
On February 03 2013 03:10 Vitruvian wrote: Anyone with tools more sophisticated than MS paint able to help polish? I think that looks good haha. Maybe add a squat rack to the guy doing the curls  | ||
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Ender985
Spain910 Posts
On January 30 2013 08:08 Ender985 wrote: Thanks a lot guys for all the good tips. I'll try to follow them on my next workout and hopefully get better at it! Taking into account your advice, yesterday I did Squat 42.5kg 5x5 OHP 22.5 6-6-6-6-7 Deadlift 60 1x5 Next OHP I'll probably try 25kg and 5x4, and then probably move to 5x5 and 5x6 before increasing to 27.5. Slow and steady. | ||
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CYFAWS
Sweden275 Posts
On January 30 2013 23:39 Flicky wrote: Your squat may look a little low but it will probably catch up soon. A lot of squatting is technique and the mental side of it. My squat was about 50kg behind my deadlift at one point but then caught up to 30kg~. I think it's just because the deadlift is a "simpler" lift. I hit a stall at 90kg, then broke it and worked up to 100kg no problem. Stalled there, broke up to 105kg which is where I am now. On the other hand, I didn't stall on deads for a long time. Your bench looks fine too. I find that perception of bench weights is a bit skewed as almost everyone in the gym does bench, so expectations are higher than they probably should be. The guys that have 90kg bench and 100kg squats aren't doing the same program as you. They've been doing upper body excercises for a lot longer than you have and that's their focus. Hence the higher relative bench. Don't be discouraged by it, stick with the lifts and they'll "balance out". Thanks! When I started lifting i was really really weak, making good progress still! haven't felt discouraged yet. But i was a little WTF!?!? when my gf's brother started lifting and hit 90 kg in bench in absolutely no time, hehe. He is a lot taller and fatter than me though As for squats, when i started doing them i couldn't keep my lower back steady, bending forward, shooting hips to the sides, whatever, when i did them in any heavy rep range. So i lowered the weight to jack shit and endured the mocking glances of the big guys, doing basically 40 kg squats for several months, slowly building up weight. When i started doing heavy sets again, my lower back was rock solid | ||
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dannystarcraft
United States179 Posts
Tuesday – Thursday – Saturday (Upper Body/Core Day) Main Lifts: • 3x10 135 Bench • 3x10 135 Decline • 3x10 Dips • 10x10 Pull-ups • 1x10 1x5 95 Military Forearms: • 1x50 50 Finger Rolls • 2x45 Hold 60 Seconds Miscellaneous: • 3x10 25 Horizontal Plate Extensions Core: • 2x25 Glute-Ham Raise • 1x200 Scissor Kicks (side to side) • 1x100 Scissor Kicks (up and down) • 1x50 Oblique (Both Side) • 1x85 Full Motion Sit-ups on Decline Bench I did Military for the first time in a long long time today. I have pretty weak shoulders and was only able to get 1 set of 10 at 95 lbs and 1 set of 5 at 95. I want to work my way up to 3x10 eventually (and really eventually get to 135 pounds). I think I may have been thrown off because I was using a military press "bench" that you lean against. I used to just clean the weight and lift sitting on a normal bench. Not sure which way is better. Eventually after that I want to add incline bench 3x10 at 135. I also want to add Superman Pushups ^^ just because they look awesome. I want to get Glute Ham up to 3x25. Also, get Pullups to 15x10. I really really want to do towel pull ups (for like 6 sets). But I don't know if I can get that to fly at my gym. Friday – Sunday (Lower Body) <-- So I don't become a CurlBro Main Lifts: • 3x5 135 Power Clean (Sunday Only) • 5x5 135 155 175 195 215 Squat • 5x5 135 155 175 195 215 Straight Bar Deadlift (Friday Only) Endurance: • 1x50 Body Lunches • 1x50 Prisoner Squats Auxiliary: • 3x10 45 One leg Ham Curls • 3x10 225 245 265 Standing Calf Raises Honestly, I freaking hate Straightbar deadlift. I may just replace it with Power Cleans, it is basically the same... Kind of. Lol. On top of that I cannot find a hex bar at the gym. So we will see. Not sure how much I will lose without deadlift. I am also looking to move up in squat weight (these weights are pretty easy), however, I don't have a good spot for these so I don't want to push it. Working on a spotify now! Edit: I meant fitocracy... don't know why I said spotify... Freudian slip maybe | ||
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farvacola
United States18856 Posts
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dannystarcraft
United States179 Posts
On February 03 2013 03:45 farvacola wrote: Why do you hate straight bar deadlift? Have you tried both sumo and reg? I always hit my knees! Maybe I am doing it wrong? | ||
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farvacola
United States18856 Posts
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