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Haha I like the rename as well 
I have a few random goals but I know I need some specific weightlifting ones.
I'm hoping to obtain a one-arm chin-up (beastly weighted pull-ups/chin-ups come along with this)
100kg bench
I also want to rehab hard so I can get back to my previous lifting form by summer. This hamstring/hip issue needs to go away and I'm going to make it happen. Then I shall obtain
2x bw squat
100kg bench
60kg ohp
Today was first day back in the gym:
Chin-ups 0x5, 25x5, 35x5, 45x5, 45x5, 0x8
OHP 45x5, 95x5, 100x5, 105x5, 110x5
Lots of leg curls.
I think I will start squatting again with the bar and just work my way up slowly stronglifts style.
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GOALS UPDATE
GuiltyJerk
Jan 1, 2013 || March 29, 2013 (start of spring break)
Bodyweight: 170lb/77kg to 160lb(72-72kg)
Squat: 250lb to 275lb
Deadlift: 315lb to 365lb
Bench Press: 180lb to 200lb
Press: 105lb to 120lb(hoping at least 3x3 at this weight)
Chins: BW+25lb to BW+45lb
Did a workout today, totes not eating enough T.T fell way short of what I was hoping to accomplish today, gotta eat more oats! (and maybe actually eating on rest days would be a good idea too  )
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So I couldn't squat over christmas due to the squat rack at my rowing club.
I thought yesterdays squats would go terrible but I did 4 reps at 162.5kg pretty easily, all to parallel without a rest, I could have maybe forced a 5th but form would have been crap. Followed it with 5x10 at 100kg and it felt pretty good. My hamstrings are now complaining, but having only done cleans and deadlifts all of Christmas I'm pretty pleased to see it looks like my squat may have actually gone up a little.
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08.01.2013
BW: ?
Back Squat
weight sets reps
105 5 5
Overhead Press
weight sets reps
52,5 5 5
Chin Up
weight sets reps
+5 5 5
Hanging Leg Raise
weight sets reps
bw 2 8,7
Jump Robe: 20 minutes
The weight for squatting feels really conservative at the moment, but I just use this as an oppportunity to go ATG and sometimes pause at the bottom position. Basically building strength out of the hole. Experimented a lot with hand positioning and grip for OHP. It is just such a technical lift, and I still haven't found a way to do it that satisfies me.
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Squat
5x5 43 kg (Second time ever doing these.. excited to see how much this goes up in the coming weeks!)
Bench
3x5 56 kg || 2x4 56 kg
Pull up
3x5 BW || 1x4 BW (Hoooooooly shit I did not think I would do this :D)
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
Can't believe I am finally here!
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On January 09 2013 11:11 LovE- wrote:Squat 5x5 43 kg (Second time ever doing these.. excited to see how much this goes up in the coming weeks!) Bench 3x5 56 kg || 2x4 56 kg Pull up 3x5 BW || 1x4 BW (Hoooooooly shit I did not think I would do this :D) 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 Can't believe I am finally here!
Ya buddy!
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GOALS UPDATE
ElvisWayCool
Jan 8, 13 - May 17, 13 (start of summer internship)
Bodyweight: 81.6kg to 86.2kg
Squat: 115.7kg to 129.3kg (1.5x bw)
Deadlift: 127kg to 172.4kg (2x bw)
Bench Press: 81.6 kg to 102.1kg (225lbs, weight college football players bench in pre-draft assessment)
Press: 61.2kg to 86.2kg (bw)
Clean & Jerk: 70.3kg to 113.4kg
Snatch: 43.1kg to 86.2kg (bw)
All present and goal weights are 1RM, transfered from lbs to kg. These may seem like big goals, and they are, but I have a big time period to work on them. These are more dreams than anything. I think my form could be improved on all lifts, so that's what I'll work on the most (Oly lifts especially). I'm hoping actually writing these goals down will help me reach them, instead of just keeping them all in my head. Also hope I remember to update this post with my workouts.
EDIT: put some of my 5RM in instead of 1RM which made the goals seem impossible lol...
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On January 09 2013 11:11 LovE- wrote:Squat 5x5 43 kg (Second time ever doing these.. excited to see how much this goes up in the coming weeks!) Bench 3x5 56 kg || 2x4 56 kg Pull up 3x5 BW || 1x4 BW (Hoooooooly shit I did not think I would do this :D) 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 Can't believe I am finally here!
Congrats :D
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BW still around 63-65kg
Dips: 10x bw, 75 lbs x8, 125 lbs 1x10, 145 lbs / 65kg 1x8,3x7
I think I might try to jump up to 165 lbs / 75kg and try to hit 3x5 next session. +100kg here we come baby.
Maybe this will come sooner than July 1st.
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The 2013 Wheylifting Progress Thread
"Wheylifting" ?
I can lift up this.
![[image loading]](http://i.imgur.com/sWo5P.jpg)
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Mon - fs up to 182(pr) Cj up to 160(pr) Snatch to 135
Tues - bs up to 210(pr) Cj up to 140 snatch up to 120
Wed - fs doubles up to 170(pr) Cj to 142 snatch up to 130
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Thanks guys Now I can begin my journey into the world of weighted pull ups.
Weighted chin ups start tomorrow for the first time.
As a side note, holy crap am I sore today. My legs feel like they are going to fall off!
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current back squat prs from this cycle...
143/5x5
145/5
155/3
Next cycle i'm working in more pulls, and adding in front squat again. Emphasis will be on first pull of snatch and 2nd pull of clean. I will take more attempts at heavier oly lifts.
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Pull-ups 45lb 3x5
Bench 135lb,145,155,165,175 all x5
Squat 45lb 5x5 lol. I feel like an idiot but that's a strained hamstring + hip stuff for you. I'm sticking to this. Also going to add in step-ups with weight I think.
Pretty happy a lot of my lifts are close to pre-break.
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On January 10 2013 11:50 AoN.DimSum wrote:
current back squat prs from this cycle...
143/5x5
145/5
155/3
Next cycle i'm working in more pulls, and adding in front squat again. Emphasis will be on first pull of snatch and 2nd pull of clean. I will take more attempts at heavier oly lifts.
Are you already bulking up? And if so, how much do you weigh right now?
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On January 10 2013 23:26 Malinor wrote:Show nested quote +On January 10 2013 11:50 AoN.DimSum wrote:
current back squat prs from this cycle...
143/5x5
145/5
155/3
Next cycle i'm working in more pulls, and adding in front squat again. Emphasis will be on first pull of snatch and 2nd pull of clean. I will take more attempts at heavier oly lifts. Are you already bulking up? And if so, how much do you weigh right now?
Im about 71 right now. Im pretty much where I want to be in weight. I will try to get to 74kg sinc my friends joke about it but thats it.
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Todays workout:
Bench
1x5 43kg || 2x4 59kg || 1x5 56kg 2x4 - Failed at this today. Will work harder on Sat. to bust out the correct weight I should be at (59kg)
Squat
5x5 45kg - This was so hard. All day yesterday and today my legs felt like they were ripping from my body with each step I took. But I powered on through it
Chin Up
1x5 BW || 3x5 4.5kg - First time ever trying a weighted chin up.. I enjoyed it. Looking forward to more!
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On January 11 2013 07:00 LovE- wrote:Todays workout: Bench1x5 43kg || 2x4 59kg || 1x5 56kg 2x4 - Failed at this today. Will work harder on Sat. to bust out the correct weight I should be at (59kg) Squat5x5 45kg - This was so hard. All day yesterday and today my legs felt like they were ripping from my body with each step I took. But I powered on through it Chin Up1x5 BW || 3x5 4.5kg - First time ever trying a weighted chin up.. I enjoyed it. Looking forward to more!
That feeling goes away after you've been consistently working out, but if you take a break or drastically change your program, it comes back. You will eventually learn to love it.
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10.01.2013
bw: 104,2kg
Front Squat
weight sets reps
85 3 3
Push Press
weight sets reps
70 3 3,3,5
Pendlay Row
weight sets reps
70 3 10
Dip
weight sets reps
+5 3 8
Dragon Flag (negatives)
weight sets reps
bw 3 2
Squats feel really easy, but also really good right now. Push Press was also very easy. All in all a decent workout.
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how did you make that format malinor?
I tried 145kg/5x5 today, below is how it went
145/5 145/5 145/3 145/5 145/4 145/3
 Ok attempt but I should be able to smoke this soon.
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EPT
