EPT
Push Press
weight sets reps
82,5 3 3
Front Squat
weight sets reps
105 3 3
Chin Up
weight sets reps
+17,5 3 3
Dip
weight sets reps
+20 3 6-6-4
Dragon Flag
weight sets reps
bw 1 3f
Have been eating too much those last three days, damnit.
The 2014 Weightlifting Progress Thread - Page 23
| Forum Index > Sports |
|
Malinor
Germany4758 Posts
Have been eating too much those last three days, damnit. | ||
|
autoexec
United States530 Posts
Weight: 175 and I ate a lot this weekend. I'm gonna go on an all out cut trying to get to 165, maybe 160 by the end of March. Bench Press: 5x135, 5x155, 5x165, 5x175, 5x175 (PR for 5x5 week by 15 lbs) Back Squat: 5x185, 5x205, 5x225, 5x245, 5x265 (PR for 5x5 week by 20 lbs) Dips: x15, x15, x15 Seated Calf Raise: 20x140, 15x140, 15x140 (got some major cramps) Dumbbell Shrugs: 15x55, 15x60, 15x65 Did some bodyweight ab stuff and an agility circuit. I felt great. Hopefully I can keep it up eating little and also hopefully my back stays better. Still some discomfort. :/ | ||
|
decafchicken
United States20168 Posts
Snatch 50 70 90 100 110 120 125 128x 130 133x Cj 70 100 120 140 | ||
|
AoN.DimSum
United States2983 Posts
| ||
|
mordek
United States12705 Posts
| ||
|
decafchicken
United States20168 Posts
| ||
|
FFGenerations
7088 Posts
skipped, fapped myself to unconsciousness repeatedly instead tuesday bench 70kg 10, 80kg 5-4-4 . bench still going backwards/down  deadlift 130kg 2, 120kg 7, 130kg 4 (grip failing here) ohp 40kg 10, 50kg 5-5-4 (idk how i done it after bench - clearly benching isnt working me properly) pullups 3-3-3-3-2-1 (pr) so my bench is still going DOWN. im going to bench every session (priority over ohp) for a while and maybe up the sets to 5, to see if that makes any difference... looking at my chart, i've had about 4 gaps of 5 days and 1 gap of 6 days between benching lately (the max number of days you're supposed to go without benching in SS is 4 days) . so im guessing i need to control my frequency a lot better. you wouldn't think a person would get negative strength gains from this so easily would you. anyway i feel like deadlift & pullups are doing fine, i have no idea how ohp is going (been hovering around 50kg, when i was doing 55kg not long ago), squat is still all over the place coz i'm doing it last a lot (so am knackered) and switching from standing on plates to not standing on plates etc still thinking about buying a barbell kit for floor press, deadlift, pclean, ohp theres a 165kg barbell kit for £262 , rack for £100, mats £30?, bench £40? its pretty affordable, although i'm not on "mainland" uk so delivery prices maybe as much as +£60++ anyway ps with regards to pullups, in 5.5 weeks / 40 days i went from 2-2-1-1-1-1-1-1-1-1-1-1-1-1-1-1 to 3-3-3-3-2-1 :D | ||
|
Zafrumi
Switzerland1272 Posts
On February 20 2013 09:43 decafchicken wrote: Back squat 70 110 150 170 190 200 211(pr) 216(pr) Snatch 50 70 90 100 110 120 125 128x 130 133x Cj 70 100 120 140 beast! @ffg: stop benching and pressing on the same day imo. do one or the other. and also I would strongly advise against doing squats last. squatting with a tired back can be very dangerous for beginners/intermediates. and decide on a setup (standing on plates or not etc) and then stick with it. dont change it up all the time. basically, be more consistant and "have a plan" to your workouts. gj on those pull ups  | ||
|
FFGenerations
7088 Posts
yeah the squat setup was on plates for a while coz some pt told me theres no point squatting unless you're doing it right (mobility wise). then the other pt told me theres no point squatting on plates (plus shoes) coz thats not a proper squat and not gonna make you any progress for a proper squat. so i switched back to without-plates. ive been squatting last a lot coz i wanted to start out with bench, coz my bench has been gaying up and wanted to be most fresh for it. and my deadlift has been pretty decent so i liked to do that next. plus i like pcleans so rather do those before squats too. ill switch back to regular ss routine from now on | ||
|
mordek
United States12705 Posts
| ||
|
sJarl
Iceland1699 Posts
| ||
|
Crushinator
Netherlands2138 Posts
Time for Smolov Jr. for both bench and squat next week. Will change up my diet too, from eating at or just above maintenance, to a seriously dirty bulk. Hopefully this will increase my max significantly, or I don't know what to do. | ||
|
ieatkids5
United States4628 Posts
2 mile run 7x6 45lb(2x) dumbbell bench 6x5 155lb lat pulldown 3x5 pistols with slight balance assistance 3x10 100lb lunges 3x6 100lb dumbbell deadlift 3x25 155lb calf raises (leg press machine) | ||
|
BenKen
United States860 Posts
On February 20 2013 23:37 FFGenerations wrote: only pressed on my bench day coz was gonna bench on my press day (so i 2x bench). was menna be light pressing but i somehow was fine to do heavy regardless. that kinda tells me that i need to increase my bench sets, if i have strength to press 50kg after benching then i think i should be benching a bit harder.. yeah the squat setup was on plates for a while coz some pt told me theres no point squatting unless you're doing it right (mobility wise). then the other pt told me theres no point squatting on plates (plus shoes) coz thats not a proper squat and not gonna make you any progress for a proper squat. so i switched back to without-plates. ive been squatting last a lot coz i wanted to start out with bench, coz my bench has been gaying up and wanted to be most fresh for it. and my deadlift has been pretty decent so i liked to do that next. plus i like pcleans so rather do those before squats too. ill switch back to regular ss routine from now on I actually like doing squats at the end. Squats wipe me out, so I'd rather save them for last. I've never felt so wiped from bench that I don't want to squat, but I have felt like my other lifts suffered some days because I went all-out on squats first. For bench, what if on OHP days you prioritize those first, and then do a light-ish bench accessory (like incline press, or bench with a lighter weight + higher reps) afterwards, and on bench days you go for a new 5RM. That way OHP doesn't suffer, but you get slightly more bench work in. Just an idea. I've found on SS and other linear progression variants that some people can take a a bit more upper body volume than what is in the base program. Not ideal for everyone of course, but it's your body, so you should find out what works for you. | ||
|
phyre112
United States3090 Posts
On February 21 2013 03:23 BenKen wrote: I actually like doing squats at the end. Squats wipe me out, so I'd rather save them for last. I've never felt so wiped from bench that I don't want to squat, but I have felt like my other lifts suffered some days because I went all-out on squats first. For bench, what if on OHP days you prioritize those first, and then do a light-ish bench accessory (like incline press, or bench with a lighter weight + higher reps) afterwards, and on bench days you go for a new 5RM. That way OHP doesn't suffer, but you get slightly more bench work in. Just an idea. I've found on SS and other linear progression variants that some people can take a a bit more upper body volume than what is in the base program. Not ideal for everyone of course, but it's your body, so you should find out what works for you. That's not a bad idea for extra bench work, especially as you approach intermediate levels. and yes, after ~2 months you definitely are capable of handling more volume, even though you don't really "need" it. This is especially true for pulling volume, which is why my preferred LP programs all have a lot more chinups/pullups/rows than SS. I also hate doing squats first - after you go hard on squats, you really just don't want to do anything else. less-true but still a factor for front squats. Fortunately on my current routine they have their own day, and when I was doing/when I get back to olympic lifting I'll get to do them after c&j/snatch. | ||
|
decaf
Austria1797 Posts
On February 20 2013 09:43 decafchicken wrote: Back squat 70 110 150 170 190 200 211(pr) 216(pr) Snatch 50 70 90 100 110 120 125 128x 130 133x Cj 70 100 120 140 Mirin dat squat, no kidding. C&J seems a bit low for that snatch, doesn't it? By the way, if you don't know him already look up Clarence0 on youtube, quite an amazing lifter. I watch all his stuff. On February 20 2013 11:26 mordek wrote: Dang, you are incredible decaf. Thanks. | ||
|
decafchicken
United States20168 Posts
And yeah I follow Clarence, very strong and fast. It's a shame he doesn't have a good coach. | ||
|
mordek
United States12705 Posts
On February 21 2013 00:24 sJarl wrote: Had a 60 minute spinning class yesterday. Didn't die. Success. Haha, one time I went with my dad when I was home from college over break. Class was full middle-aged stay-at-home moms (I assumed) and I was struggling to keep up. It was humbling to say the least. On February 21 2013 04:33 decaf wrote: Mirin dat squat, no kidding. C&J seems a bit low for that snatch, doesn't it? By the way, if you don't know him already look up Clarence0 on youtube, quite an amazing lifter. I watch all his stuff. Thanks. This situation crossed my mind more than once as I posted that XD | ||
|
decafchicken
United States20168 Posts
Fs 2x 70,110, 130,150 1x170,180, 190(pr) Cj 70 110 130 140 150x 150x 130 130 Sn 70 90 100 110 120 130x 130 135x Bw up to a bit over 100kg | ||
|
autoexec
United States530 Posts
As for myself, I'm not as good as him but I did get a 5x5 cleans PR by 10 lbs Yay! | ||
| ||
