|
1 Month today on SS, I missed a couple of days cause i hurt my back and dropped weigh for DL and Squat for the same reason in the middle of the month. All 3x5 except DL:
Squat: 125 - 175 (50lbs up)
DL: 135 - 200 (65lbs)
Bench: 110-130 (20lbs)
Press: 70 - 90 (20lbs)
Weight: 165 => 170 lbs.
I ate better and drank more milk last week and my Bench and Press feel a lot better, so hopefully they will start going up faster as my eating improves, because otherwise im progressing too slow I think. 175 squat actually was fairly easy today too so maybe I can try going up by 10lbs per workout.
I am only trying to go up +5 on Squat, Press and Bench and +10 on DL per work out because I don't think I eat enough. Is that ok (book recommends going up by more)?
While I know numbers arent that high and I probably started a bit low on squats and DL, I'm still pretty happy. Going to add cleans to the routine now. Thanks again for SS recommendation TL!
|
Ed Coan Week 8:
Deadlift (95%): 1x2 @ 355 lbs
Speed deadlift (70%): 3x3 @ 265 lbs (120 sec rest b/w sets)
Power shrugs (75% of current): 2x5 @ 260 lbs
Stiff-leg deadlift: 2x5
Bent over row: 2x5
Underhand (reverse) grip lat pulldown: 2x5
Arched back good morning: 2x5
So pumped to have completed this week! Got the 1x2x355, 10lb PR and hit it for 2 reps feels amazing. The 2nd rep was definitely the hardest deadlift I ever completed. Power shrugs was a struggle again, used 225 instead of 260. Everything else went really well! My confidence has skyrocketed after this workout. I'm really hoping I can hit 375 lb for a 30lb PR Difficulty: 10/10
|
Fuck yeah!!!!
Great stuff Mementoss! 355x2 > 375 in difficulty imo so just rest hard and bang that PR!
|
Last two squat workouts went like this:
2/18/13 120kg 5,5,5,4,4
2/19/13 123kg 5,2.4,2,2
The sets with 120kg were pretty good despite the missed reps at the end. The first set with 123kg was so hard (PR set of five). Missed a ton of reps after lol. Gonna get some rest then maybe going to try 123kg for at least 3 solid sets of five, if I miss a lot of reps again I'll switch up my training.
FOUND ANOTHER CROSSFIT GYM IN MY AREA AND THEY TOLD ME WE CAN WORKOUT SCHEDULES AND THEY'LL LET ME LIFT (caps to show my excitement).
|
Nice progress everyone! Good stuff.
Had a volleyball tournament but still got a workout in:
Bench 200lb 3,3,2
Pull-ups 12,12,9
Some assistance stuff. Worn out after playing 5 games and lifting.
|
Wednesday
Push press: 225-2 (pr) 185-8
seated db press: 65-5-5-5
kroc rows: 100-20-20-20
3 drop set curls
|
On February 21 2013 08:32 iokke wrote:
1 Month today on SS, I missed a couple of days cause i hurt my back and dropped weigh for DL and Squat for the same reason in the middle of the month. All 3x5 except DL:
Squat: 125 - 175 (50lbs up)
DL: 135 - 200 (65lbs)
Bench: 110-130 (20lbs)
Press: 70 - 90 (20lbs)
Weight: 165 => 170 lbs.
I ate better and drank more milk last week and my Bench and Press feel a lot better, so hopefully they will start going up faster as my eating improves, because otherwise im progressing too slow I think. 175 squat actually was fairly easy today too so maybe I can try going up by 10lbs per workout.
I am only trying to go up +5 on Squat, Press and Bench and +10 on DL per work out because I don't think I eat enough. Is that ok (book recommends going up by more)?
While I know numbers arent that high and I probably started a bit low on squats and DL, I'm still pretty happy. Going to add cleans to the routine now. Thanks again for SS recommendation TL!
nice progress man, congrats  taking it easy and only going up by 5/10lbs is definitely ok and nothing to worry about.
|
Thanks! As long as my muscles don't "get used" to going up by low amounts I also figured not rushing to lift more should help me keep form good.
Btw the best part about last month aren't even strength gains, it's the fact that I feel better, have more energy and desire to get other things done.
|
felt like exhausting myself again
2 mile run @ 16min
5x5, 50lb dumbbell rows
6x5, 2x25lb dumbbell ohp
1 mile run @ 7.5min
3x3 pistols, left leg still needs my hand to stabilize at the bottom
4x1, 2x40lb dumbbell clean
4x8, 2x40lb dumbbell squats
1 mile run @ 9min
next time i do rows and ohp i get to move up in weight. though itll be tough, since the dumbbells here go up by 5lb intervals, so with ohp ill be going up 10lbs (60lb total). ill try to do 5x5, but ill probably fail the last one or two reps on the last 2 sets. for dumbbell rows, ill have to grab 2 dumbbells with one hand (not too difficult, i have long fingers and decent grip strength) because dumbbells only go up to 50lbs here.
currently looking to keep doing 3x3 pistols until i can do them on my left leg without assisting with my hand to hold on to a bench at the bottom of the pistol. hope to go up to 5x5, and then start adding on weight.
|
2/19/13:
Squat singles: 350 365 370 375 380x
OHP: 5/4/4 @ 140
This powerlifter who's training for an upcoming meet told me I'm a "waste of strength," but meant it as a compliment  We've chatted before about our goals with lifting, and I mentioned that mine is simply to increase my vertical for basketball. He's tried on multiple occasions to convince me to enter meets, but they're all a two-hour drive away and I'm not that motivated to complete.
Then played wayyy more basketball than I had originally intended: about 2.5 hours of pickup games. Hard to leave when you're the tenth person they need for 5v5
|
Wowz, I hit 3x5 x 120kg squats today!
also coming back strong with my deadlifts. On wednesday or thursday I expect to hit a set of 140kg Deadlifts.
bench is a little bit harder to keep up with. Gonna try to hit 3x5x 65kg next time, but honestly dunno if I can. Did 4/4/2 today tho.
I've been consistent and motivated for the past few weeks, and it's bringing good results. from 100kg I've gone to 120kg by increasing the load by 2.5kg EVERY time. And each time it has felt just as difficult... or easy, however you take it. Still, I'm worried that I'm progressing too fast because the last 1-2 reps of my squats are always with less than perfect form. For example, my weight shifts from my heels a bit, and I feel like my back doesn't rise as fast as it should even when my legs do, so I end up bending forward a little bit too much even tho I get up in the end. I haven't had any pain whatsoever though, and I never feel sore even the next day.
Also really happy that my bodyweight has been slowly increasing. atm I'm 83kg.
|
infinity21
Canada6683 Posts
On February 23 2013 01:53 Ahzz wrote:
Wowz, I hit 3x5 x 120kg squats today!
also coming back strong with my deadlifts. On wednesday or thursday I expect to hit a set of 140kg Deadlifts.
bench is a little bit harder to keep up with. Gonna try to hit 3x5x 65kg next time, but honestly dunno if I can. Did 4/4/2 today tho.
I've been consistent and motivated for the past few weeks, and it's bringing good results. from 100kg I've gone to 120kg by increasing the load by 2.5kg EVERY time. And each time it has felt just as difficult... or easy, however you take it. Still, I'm worried that I'm progressing too fast because the last 1-2 reps of my squats are always with less than perfect form. For example, my weight shifts from my heels a bit, and I feel like my back doesn't rise as fast as it should even when my legs do, so I end up bending forward a little bit too much even tho I get up in the end. I haven't had any pain whatsoever though, and I never feel sore even the next day.
Also really happy that my bodyweight has been slowly increasing. atm I'm 83kg.
Congrats Ahzz! That's good progress
|
Goal:
Dips: 65kg 5 RM to 100 kg 1 RM
Total = 65kg bodyweight + 100 kg = 165 kg
Work sets
Dips: bw x10 75 x8 125 x10 145 lbs / 65.0 kg x8,7,7,7
Dips: 50x10 75 x10 100 x10 125 x5 150 lbs / 68.2 kg x5,5,5
Dips: bw x10 75 x10 125 x5 160 lbs / 72.5 kg x5,5,5,5,4,3
Dips: bw x10 60 x10 110 x5 135 x4 160 lbs / 72.5 kg x6,6,6,6,6,5
Dips: 160 lbs / 72.5 kg x7,7
Dips: bw x15 85 x10 110 x5 135 x5 170 lbs / 77.3 kg x5,5,4,4,5
Dips: bw x20 85 x10 135 x5 170 lbs / 77.3 kg x6,6,6
Dips: bw x15 85 x10 135 x5 160 x3 180 lbs / 80.8 kg x4,5,5
Dips: bw x15 85 x10 135 x5 160 x3 180 lbs / 80.8 kg x5,6,7,7
This workout:
Dips: bw x15 85 x10 135 x5 170 x3 190 lbs / 86.4 kg x5,5,5
Hit 190 x 5 finally.... probably going to aim for 190 x6 or 7 next time... and then from there probably jump to 200 lbs and try to crank out 5 reps there.
|
It's kind of hard to imagine 5 plates hanging from you as you dip. I know you won't use that set up but the idea of it is crazy. Am I thinking of this right??
|
On February 23 2013 05:50 eshlow wrote:+ Show Spoiler +
Goal:
Dips: 65kg 5 RM to 100 kg 1 RM
Total = 65kg bodyweight + 100 kg = 165 kg
Work sets
Dips: bwx10 75 x8 125 x10 145 lbs / 65.0 kg x8,7,7,7
Dips: 50x10 75 x10 100 x10 125 x5 150 lbs / 68.2 kg x5
Dips: bw x10 75 x10 125 x5 160 lbs / 72.5 kg x5,5,5,5,4,3
Dips: bw x10 60 x10 110 x5 135 x4 160 lbs / 72.5 kg x6,6,6,6,6,5
Dips: 160 lbs / 72.5 kg x7,7
Dips: bw x15 85 x10 110 x5 135 x5 170 lbs / 77.3 kg x5,5,4,4,5
Dips: bw x20 85 x10 135 x5 170 lbs / 77.3 kg x6,6,6
Dips: bw x15 85 x10 135 x5 160 x3 180 lbs / 80.8 kg x4,5,5
Dips: bw x15 85 x10 135 x5 160 x3 180 lbs / 80.8 kg x5,6,7,7
This workout:
Dips: bw x15 85 x10 135 x5 170 x3 190 lbs / 86.4 kg x5,5,5
Hit 190 x 5 finally.... probably going to aim for 190 x6 or 7 next time... and then from there probably jump to 200 lbs and try to crank out 5 reps there.
Hey eshlow, what do you have to say about dips causing cracking the sternum? ever since I started doing weighted dips I'm able to crack my sternum if I push it out real hard, it's on the right side of the sternum where the pec attaches. I heard a lot about dips being kinda dangerious for beginners due to stuff like that and shoulder pain and so on. I'll try to keep my body more upright tomorrow and see if I still get that sensation, other than that I wouldn't know what I could possibly be doing wrong
|
|
|
On February 23 2013 05:57 mordek wrote:
It's kind of hard to imagine 5 plates hanging from you as you dip. I know you won't use that set up but the idea of it is crazy. Am I thinking of this right??
Yeah, 225 lbs is 5 plates of 45 lbs. That's precisely why I want to hit that mark... because 5 plates is awesome.
My previous PR was 190 for a 1 RM so I've already surpassed it!
On February 23 2013 06:27 decaf wrote:Show nested quote +On February 23 2013 05:50 eshlow wrote:+ Show Spoiler +
Goal:
Dips: 65kg 5 RM to 100 kg 1 RM
Total = 65kg bodyweight + 100 kg = 165 kg
Work sets
Dips: bwx10 75 x8 125 x10 145 lbs / 65.0 kg x8,7,7,7
Dips: 50x10 75 x10 100 x10 125 x5 150 lbs / 68.2 kg x5
Dips: bw x10 75 x10 125 x5 160 lbs / 72.5 kg x5,5,5,5,4,3
Dips: bw x10 60 x10 110 x5 135 x4 160 lbs / 72.5 kg x6,6,6,6,6,5
Dips: 160 lbs / 72.5 kg x7,7
Dips: bw x15 85 x10 110 x5 135 x5 170 lbs / 77.3 kg x5,5,4,4,5
Dips: bw x20 85 x10 135 x5 170 lbs / 77.3 kg x6,6,6
Dips: bw x15 85 x10 135 x5 160 x3 180 lbs / 80.8 kg x4,5,5
Dips: bw x15 85 x10 135 x5 160 x3 180 lbs / 80.8 kg x5,6,7,7
This workout:
Dips: bw x15 85 x10 135 x5 170 x3 190 lbs / 86.4 kg x5,5,5
Hit 190 x 5 finally.... probably going to aim for 190 x6 or 7 next time... and then from there probably jump to 200 lbs and try to crank out 5 reps there. Hey eshlow, what do you have to say about dips causing cracking the sternum? ever since I started doing weighted dips I'm able to crack my sternum if I push it out real hard, it's on the right side of the sternum where the pec attaches. I heard a lot about dips being kinda dangerious for beginners due to stuff like that and shoulder pain and so on. I'll try to keep my body more upright tomorrow and see if I still get that sensation, other than that I wouldn't know what I could possibly be doing wrong
Hmm, can be a lot of different things to be honest.
If your thoracic or scapular mobility is poor it can lead to some funky stress on the ribs which may manifest on the anterior side of the chest (because things are moving weird on the back wall of the chest).
Alternatively, it could be because you've gotten so strong so fast and have not done full range of motion work with deep dips (as most people probably have not). Or some other thing.
If it continues to bother you I would definitely back off and work just bodyweight for a while and get the reps up and it should generally resolve.
Otherwise, you may have to work on improving your mobility or prehab certain parts of your body depending.
On February 23 2013 06:50 decafchicken wrote:
Eshlow you're insane
Thanks for the compliment!
|
Friday
high box squats: 455-4-4-4
good mornings: 185-12-12-12
low back machine: stack-20-20-20
ab machine: stack-20-20-20
|
@eshlow: I'm going below parallel on the dips, so I think ROM is fine. I'll just see how it goes from here on out, pay more attention to it and see if it resolves, if not I'll def back off, just dumb that my only other chest exercise is bench press /:
Thanks for your advice, appreciated as always.
|
On February 23 2013 20:19 decaf wrote:
@eshlow: I'm going below parallel on the dips, so I think ROM is fine. I'll just see how it goes from here on out, pay more attention to it and see if it resolves, if not I'll def back off, just dumb that my only other chest exercise is bench press /:
Thanks for your advice, appreciated as always.
Do some thoracic and scapular mobility drills along with your plan above.
|
|
|
|
|
|
EPT
