EPTThe 2014 Weightlifting Progress Thread - Page 17
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Deadeight
United Kingdom1629 Posts
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mordek
United States12705 Posts
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BlondeOnBlonde
Canada150 Posts
Floor press: 5x 3-5 reps (heavy effort) OH press: 3x clusters Chin ups: 3x clusters T-Bar wide grip rows: 3x20 Dips: 3x20 usually, emphasis on triceps work Face pulls: 3x20 short rest between the exercises, super sets. I made great gains working this way. | ||
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Vitruvian
United States168 Posts
Squat @ 325: 5/ 4/ 5 I was overthinking my form on the second set: almost lost the bar behind me on the first rep, almost tipped over forwards on the second rep, hit the safety bar on the right side on the third rep, and after all that awkwardness, was too fatigued to grind out the last rep. The whole fiasco got me pissed off enough to finish the last set no problem though, haha) Bench: 5/ 4 @ 220, 2 @ 215 So abysmally weak for some reason, and pecs really sore today. Odd. Deadlift: 5 @ 395 (I normally stop drinking water about ten minutes before I plan on deadlifting, but forgot this time around. Combination of tight belt and Valsalva always pushes my stomach contents up into my esophagus whenever I deadlift, which is a really unpleasant feeling if I've just taken in a lot of water.) | ||
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Deadeight
United Kingdom1629 Posts
Smolov Jr Bench Deadlift 8 reps at 190kg (failed the 9th about 4 inches up) Hanging Leg Raises Feeling good, thought I'd be fatigued since I've stepped up the frequency so much but it's going well. @BlondeOnBlonde What do you mean by Clusters? | ||
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FFGenerations
7088 Posts
run/walk 20 mins friday ohp 50kg 5-5-5 squat 65kg 8-8-8 pclean few sets up to 65kg pullup 17 reps total knackered as usual but no fucking way was i gonna delay it till saturday morning again (since i have work in afternoon and it blows hard enough without being raped) https://docs.google.com/spreadsheet/ccc?key=0AjIvzoW04fGQdHl2cl9wU3ZnZndCNlN1OC1EWm14RlE&usp=sharing some of those numbers (like bench) are just fml :p edit: counting those 2 missed weeks and many other missed random days, it seems to average at 2 days per week at the gym. | ||
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farvacola
United States18870 Posts
On February 08 2013 20:55 FFGenerations wrote: do you guys who do dips also bench press to full? dips interest me but i already do too much with bench & ohp imo My chest routine is as follows 6 sets of Incline Barbell 3 sets of Flat Dumbbell 5 sets of dips 3 sets of cable flyes 8 or so sets of whatever tricep work sounds fun I do more of a volume, BB-style workout on a 4 day split though, so take that into consideration. | ||
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phyre112
United States3090 Posts
for anyone wondering, it's a push/pull/legs rest-pause bodybuilding routine, but I'm omitting the legs day because pretty much can't do any legs right now. On legs day I just do a bunch of rehab stuff. So my chest day has me do: 50 total reps of flat bench with 10rm 50 total reps of incline bench with 10rm 50 total reps of tricep pushdowns with 10rm then I do what I want - I have 50 more reps of shoulder work and 50 reps of tricep work to assign to any exercise, so long as I use my 10rm, and take no longer than 30 second breaks between sets. Dips fit in well there, because they hit both, but the "recommendation" by the guy I got it from is to do 50 reps of lateral raises (lol) and 50 more reps of pushdowns, with a different handle (rope and w-bar usually). It's kinda fun to experience the gym as a typical bro does, and it serves it's purpose, which is me adding mass while I rehab, and getting myself in the gym 6 days/week. Back day is 50 reps chins, 50 reps v-bar lat pulldowns, 50 reps rear delt fly (machine) 50 reps t-bar row (chest supported) and 50 reps of curls, all with a weight that is roughly a 10rm. 30 seconds break between sets, 3-6 minutes between exercises. | ||
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FFGenerations
7088 Posts
run/walk 20 mins | ||
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Mementoss
Canada2595 Posts
On February 09 2013 13:37 phyre112 wrote: finally getting consistent with my schedule. This routine is really kicking my ass. for anyone wondering, it's a push/pull/legs rest-pause bodybuilding routine, but I'm omitting the legs day because pretty much can't do any legs right now. On legs day I just do a bunch of rehab stuff. So my chest day has me do: 50 total reps of flat bench with 10rm 50 total reps of incline bench with 10rm 50 total reps of tricep pushdowns with 10rm then I do what I want - I have 50 more reps of shoulder work and 50 reps of tricep work to assign to any exercise, so long as I use my 10rm, and take no longer than 30 second breaks between sets. Dips fit in well there, because they hit both, but the "recommendation" by the guy I got it from is to do 50 reps of lateral raises (lol) and 50 more reps of pushdowns, with a different handle (rope and w-bar usually). It's kinda fun to experience the gym as a typical bro does, and it serves it's purpose, which is me adding mass while I rehab, and getting myself in the gym 6 days/week. Back day is 50 reps chins, 50 reps v-bar lat pulldowns, 50 reps rear delt fly (machine) 50 reps t-bar row (chest supported) and 50 reps of curls, all with a weight that is roughly a 10rm. 30 seconds break between sets, 3-6 minutes between exercises. Is it this program by any chance? http://forum.bodybuilding.com/showthread.php?t=146471313 If so let me know how it goes. I was thinking of trying it sometime after im finished focusing purely on strength just to mix things up and try something new. | ||
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phyre112
United States3090 Posts
On February 10 2013 00:12 Mementoss wrote: Is it this program by any chance? http://forum.bodybuilding.com/showthread.php?t=146471313 If so let me know how it goes. I was thinking of trying it sometime after im finished focusing purely on strength just to mix things up and try something new. That's it. If your goals are to: 1) do something different from strength training 2) add mass, with a priority on the upper body 3) go HARD in the gym, 6 days/week then it's a great program. If you're intending to add strength, you'll see faster gains on other programs. If you're not willing to be out of breath by the time you're done benching (and then have four more exercises to do) it's not for you. If you're trying to cut, it's definitely not for you. If your gym is busy enough that you're going to be waiting around for equipment, it's not the routine for you. If you're spotty in your gym attendance or in the tracking of your lifts, it's definitely not for you. It's really a cool program though, and if you fit with points 1,2, and 3 I would recommend it. I've definitely gained size, even though my weight has stayed roughly the same (I'm anywhere from 180 to 190, and I almost seem to be unable to control it anymore =(), Word of warning, for the first week at least, and probably half of the second week, you will not be able to move. After your first bench day you will be unable to straighten your arms, after your first back day, you will be unable to raise them overhead, and the DOMS after the first few leg days makes the feeling I got when I ran smolov feel like getting a massage. If you have any specific questions though, PM me. I've been running the program for ~2.5 months now. | ||
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infinity21
Canada6683 Posts
Hit 280lb front squat and 135x5 press today Been struggling with press for a month but finally got back to my old max after dropping to 115x5 for some reason  | ||
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steelANDmalice
87 Posts
deadlift: 405-10 3" deficit DL no belt: 315-3-3-3 felt super weak today was suppose to go for 475-6 but I couldn't even get one so dropped down lighter and just repped out. No accessory work... might go back later tonight and crush some push press | ||
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eshlow
United States5210 Posts
bw x15 85 lbs x10 135 lbs x5 160 lbs x3 180 lbs / 80.8 kg x4,5,5 Probably about 142-143 lbs currently... predicted 1 RM ~200-205 lbs Closing in on the 225 lbs / 100kg dip although I want it for at least a 3 RM so it might take a bit longer than just adding 20-25 more lbs to the dip. I'd estimate about 3-4 more months (since I can only dip maybe 1-2x a week now) | ||
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BlondeOnBlonde
Canada150 Posts
On February 09 2013 01:44 Deadeight wrote: So the 3x5 deadlift I did last week wasn't the best idea I've ever had, just did one top set today and I think it's a much better idea, I'll be stronger for squats on monday as well. Smolov Jr Bench Deadlift 8 reps at 190kg (failed the 9th about 4 inches up) Hanging Leg Raises Feeling good, thought I'd be fatigued since I've stepped up the frequency so much but it's going well. @BlondeOnBlonde What do you mean by Clusters? Pick a weight you can do 4-5rm. You do 1 rep shy of failure, give yourself 10-20 sec rest, 2-3 more reps, 10-20 more rest, 1-3 more reps. This counts as a set. | ||
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Cambium
United States16368 Posts
3 sets of 110x5 on Thursday, and will be back for moar tomorrow. Hopefully to hit three plates again soon, then set another goal. also more running and more swimming this year | ||
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Luxae
Israel232 Posts
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rubus
Sweden18 Posts
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FFGenerations
7088 Posts
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sJarl
Iceland1699 Posts
@Luxae: Congrats man! This is a great milestone. | ||
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