EPT10x2 70
5x1 100, 140
4x1 170
2x1 200
The 2014 Weightlifting Progress Thread - Page 25
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extr3me
Norway145 Posts
10x2 70 5x1 100, 140 4x1 170 2x1 200 | ||
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BenKen
United States860 Posts
Weekly update, all weights in lbs. Running GSLP monday/wed/fri, with a few add-ons and an extra Saturday for abs and general fuckarounditis/bro-lifting. Most of my lifts are closing in on previous 5rm again after resetting down to 90%, so feeling confident for some new 5RMs this upcoming week. Squats: went well this week. I think I'm still a little quad dominant in my low-bar back squat, so I'm going to try to focus on my glutes and hamstrings a bit this week. Gonna work in some GHR and Bulgarian Split Squat to see if that helps. I hit 220 for 5,5,7 friday and felt like I had more, so I can't wait to give 230 another go. Bench: well, turns out last time I tested my max I was using a 55lb bar without knowing it. Decided to retest again on fuck-around Saturday and hit an easy 235 pause bench, but stalled 1/3 of the way up on 245. Not sure if it was fatigue or lack of velocity coming off my chest, but I'm going to assume it wasn't fatigue. I think doing every rep paused, and focusing on generating more speed and power at the bottom will be what I look at this week. Deadlifts: ...ugh. Hit 335 for an easy 5 two weeks ago, and this week only got 345 up twice. I felt like I had it too, maybe lack of focus or fatigue was a factor. My left hip-flexor felt weak, so maybe I just needed some recovery. Gonna reset to 315 for the upcoming week and crooosh it. I might try some slight deficit deads too if I can find a good time to squeeze them in to the routine. Everything else: Bodyweight went down to 162.8 this week, down two pounds from last week. Huh. Looks like I need to eat more. I gotta admit, I'm tempted to try to get down to 148 and actually be competitive, but I'm not sure if I can actually get down there anymore. It's been two years since I've weighed that little. I'm going to eat maintenance this week and see how it goes. No injuries to speak of, other than my hip-flexor not liking Deadlifts. Probably just needs rest. 8 weeks to meet. | ||
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decafchicken
United States19932 Posts
315lb / 143kg Reps - 1,2,3,4,5,6,7,8,9 My legs are sore lol | ||
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sJarl
Iceland1699 Posts
On the bench: Keep that upper back tight as fuck and on the way down keep thinking "UP UP UP MOTHERFUCKER UP" and when you get the "press" command you are so impatient that you blast right through the sticking point which is always after the first 1/3 on raw benchers. Also work on that leg drive and legal foot positions. Get a foam roller and do more mobility stuff for that tight hip-flexor. I would recommend to just eat a fuckton more. A 13lb cut for your first meet is just not a smart move, especially when you have so little time left. @decaf: why didn't you go down the pyramid?!?!?! i'm dissapoint. | ||
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Malinor
Germany4719 Posts
This is my third training cycle. I started the first one with: Squat: 120kg for 11 reps OHP: 60kg for 8 reps Deadlift: 135 for 12 reps So I have mirrored the reps for Squats and Deadlifts while increasing the weight by 12,5kg and 16kg. Additionally I added 1rep and 3,5kg at OHP. During that time I may have gained 1 or 2kg, so that is not too significant, although my eating is pretty messed up right now. But these are busy times at the moment which will end in a couple of weeks. And the Pull Up-PR for a triple pretty much made my day. | ||
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sJarl
Iceland1699 Posts
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Malinor
Germany4719 Posts
On February 25 2013 06:12 sJarl wrote: Great stuff Malinor! All done with moving into your new place? Scheduling the workouts is one of the biggest challenges at the moment. I haven't missed one until now, but I might miss 1 or 2 the next couple of weeks. But it went much better than I expected, I am really determinated right now. How is your training going? | ||
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sJarl
Iceland1699 Posts
On February 25 2013 06:23 Malinor wrote: Scheduling the workouts is one of the biggest challenges at the moment. I haven't missed one until now, but I might miss 1 or 2 the next couple of weeks. But it went much better than I expected, I am really determinated right now. How is your training going? Very nice. No training at all. Having a hell of a semester, finishing pathology tomorrow and had pharmacology 2 weeks ago. Have been in "oh shit" mode since New Year's because of the insane amount of material we have to cover. But next week will consist of drinking/classes/forgetting and setting up a new training schedule. I really need to get some cardio in and I want to be able to do dragon flags again. Apart from some new fat I look remarkably good even though I'm weak as hell. | ||
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eshlow
United States5210 Posts
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infinity21
Canada6683 Posts
If it wasn't for my back rounding so much, I would've gone for more weight. Maybe I'll use a belt next time for 1RMs. Been doing a bunch of kneeling ab wheel and hanging leg raises. What other exercises can I do to bring up my core strength? | ||
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phyre112
United States3090 Posts
On February 25 2013 08:20 infinity21 wrote: Got 365lb deadlift today. If it wasn't for my back rounding so much, I would've gone for more weight. Maybe I'll use a belt next time for 1RMs. Been doing a bunch of kneeling ab wheel and hanging leg raises. What other exercises can I do to bring up my core strength? Don't neglect the obliques. Decline weighted situps (put a weight behind your head, not on your chest) and weighted planks aren't bad. @eshlow what about GHRs? | ||
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eshlow
United States5210 Posts
On February 25 2013 08:50 phyre112 wrote: Don't neglect the obliques. Decline weighted situps (put a weight behind your head, not on your chest) and weighted planks aren't bad. @eshlow what about GHRs? Ah, GHR is another good one On February 25 2013 08:20 infinity21 wrote: Got 365lb deadlift today. If it wasn't for my back rounding so much, I would've gone for more weight. Maybe I'll use a belt next time for 1RMs. Been doing a bunch of kneeling ab wheel and hanging leg raises. What other exercises can I do to bring up my core strength? Go to full abs wheel... :p And you can add weight to HLR if you have some ankle weights Otherwise, L-sit/V-sit/manna progression is good too or what phyre suggested | ||
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infinity21
Canada6683 Posts
On February 25 2013 08:50 phyre112 wrote: Don't neglect the obliques. Decline weighted situps (put a weight behind your head, not on your chest) and weighted planks aren't bad. @eshlow what about GHRs? I have a home gym so no decline situp chairs for me lol I'll try weighted planks but I wonder how difficult it is to do alone @eshlow: I can do a decent number of kneeling (15+) but can't do a single full one haha I'll look into those bodyweight stuff, thanks! edit: vid from today | ||
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BenKen
United States860 Posts
@ sJarl thanks for the advice man. Good mornings sound like a good addition, I'll do that instead of the split squats. Yeah logically I know I can't cut that much weight. I just need to get over it and eat like a beast. I've got a rumble roller at home and it is just the best thing ever. Hit that thing like every day. | ||
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steelANDmalice
87 Posts
Bench press 2b: 345-1-1-1, 315-2, 275-8 db flat bench: 100-12-12-12 lat pulldowns: stack-20-15-15 | ||
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autoexec
United States530 Posts
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mordek
United States12704 Posts
 Today: OHP 130lb 4,3,3. Improved from 3,3,1 Chin-ups 65lb 5,4,4. First time I've missed 3x5 in a few weeks so can't complain. GHR 3x12 | ||
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Cambium
United States16368 Posts
http://shop.reebok.com/us/product/men-reebok-crossfit-oly-lifter-shoes/EF580?cid=J96713&breadcrumb=1z13070&search=crossfit oly&cm_vc=SHOP_SEARCH I'm not sure if I'm willing to drop $200 on the AdiPower without trying the shoes in store to get the fit perfect. | ||
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FFGenerations
7088 Posts
squat 80kg 5-5-5-5-7 bench 80kg 5-5-4-5-3 pclean 70kg 3-2 , 65kg 3-2, 60kg 3 handstand phail ohp 40kg 6-7-6-4 pullup 6 singles knee is a bit fucked from monday, clicking a lot and pain if im not careful with it, mighta fucked it pretty seriously, hoping it heals somehow. is fine if im very careful (eg in squats), less fine while walking, clicking a lot of the time, have to walk in a certain way/tense my knee. bench was shit again, i needed a lot of help (most listed reps are unhelped ie i excluded several reps) pclean was okay except my landing goes to shit in higher weights, i catch with one leg right back like in a jerk. was falling asleep by then but managed to do some shitty other things as you can see. handstand so dangerous yo monday squat 85kg 5-5-5-5 , 80kg 5-5 bench 80kg 2 deadlift 130kg 5-5-3 knee still dodgy as hell but not quite as bad, so im thinking its gonna be okay eventually. squats didnt feel great form-wise so i done more sets to make sure i was working (maybe more than listed but i forget exactly). bench was hopeless, i failed on 3rd rep after warmup so bailed. -_- deads was fine, grip is actually my weak point atm for a while, believe it or not. | ||
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FFGenerations
7088 Posts
On February 25 2013 09:02 infinity21 wrote: I have a home gym so no decline situp chairs for me lol I'll try weighted planks but I wonder how difficult it is to do alone @eshlow: I can do a decent number of kneeling (15+) but can't do a single full one haha I'll look into those bodyweight stuff, thanks! edit: vid from today http://youtu.be/tAHuUZG2Ong you can get a rope & tie some weight to it and sling it over your rack and then do face/overhead kneeling pulldowns. i think they are pretty cool but not sure. i mean this | ||
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