EPTBench Press:
5x20kg
5x60kg
5x70kg
5x 80kg
90kg FAIL
1x 85kg
1x 90kg (succes!)
Overhead press:
5x 40kg
3x 50kg
1x 60kg
1x 62.5kg
But I also did flyes after the bench press, before the overhead press. That might have lowered my 1RM, I'm not sure.
The 2014 Weightlifting Progress Thread - Page 46
| Forum Index > Sports |
|
kaluro
Netherlands760 Posts
Bench Press: 5x20kg 5x60kg 5x70kg 5x 80kg 90kg FAIL 1x 85kg 1x 90kg (succes!) Overhead press: 5x 40kg 3x 50kg 1x 60kg 1x 62.5kg But I also did flyes after the bench press, before the overhead press. That might have lowered my 1RM, I'm not sure. | ||
|
decafchicken
United States20021 Posts
On April 10 2013 23:47 Vitruvian wrote: Yesterday's workout: Squat: double @ 365, single @ 390 / 395 / 400 (PR) Press: 3 sets 5 reps @ 140 Clean: 3 doubles @ 225 Feels so accomplished to join the 400 club! :D /brag Nice!!! | ||
|
phyre112
United States3090 Posts
feels pretty good. my hip is also much improved... not sure what im going to do going forward. Either stick with this routine, or maybe try out a 5/3/1 type thing for a while if I end up being able to squat and dead? | ||
|
Donkeys
Mexico308 Posts
snatch+hang snatch (knee)+sn push press+OHS - 115, 125, 135, 140 (PR), 145 (PR), 150x hang snatch (below knee) 115x7 LOL, this was a PR by 1 rep. On the last rep the bar touched my hair, tired legs made me go under faster clean doubles up to 185 rack jerks - 185, 195, 205, 205, 220x, 220x, 220x, 205 front squat - 205x3, 220x3, 220x3, 225x2 Abs still so sore from sunday/monday training. | ||
|
Cambium
United States16368 Posts
| ||
|
Donkeys
Mexico308 Posts
On April 11 2013 10:26 Cambium wrote: ^ You scared me because I thought it was kgs haha hahaha I wish! | ||
|
Vitruvian
United States168 Posts
I've been eating like a bear coming out of hibernation, so I'm probably up around 185 lbs now. Gonna dial it back to a recomp diet for my vanity's sake  | ||
|
zar11
United States26 Posts
SL5x5 recommends starting at the bar or at least much lower than max at 5x5 so you don't stall to early. Totally up to you as SS has you go up to when the bar slows down on your 3x5. If you're just coming back it can be helpful to start a little easy so you have some momentum coming in and can focus on nailing the form before maximum efforts come. Bad form at your body's max leads to injuries most if not all the time Also there's no doubt in my mind you can make your goals if you are consistent, even if you start lower and work up. Thanks for the advice  I've been doing some bodywieght exercises the past few weeks to get back into the hang of things, and my first 5x5 workouts felt pretty good so I'll probably continue on doing heavier weights. But I'll definitely be really careful about form and back down on the weight if it's an issue (esp with deadlift) as the last thing I need is an injury. | ||
|
phyre112
United States3090 Posts
On April 11 2013 18:08 zar11 wrote: Thanks for the advice I've been doing some bodywieght exercises the past few weeks to get back into the hang of things, and my first 5x5 workouts felt pretty good so I'll probably continue on doing heavier weights. But I'll definitely be really careful about form and back down on the weight if it's an issue (esp with deadlift) as the last thing I need is an injury. If anything, it's good to start "too light" - if you start 30, or even 60 pounds too light, and spend 3 (or even 6) weeks working up to your real max, congrats - you just got three weeks where you should have been drilling good form into yourself. Now you're going to make progress. If you start 20 pounds too heavy, you're going to spend 2-3 weeks killing yourself, feel awful, make little or no progress, then reset, still make little progress, reset again, and then build up from where you should have started in the first place, losing more time than you would have by starting light - and that's best case. Worst case, you hurt yourself and can't even do light work for 8 weeks, then have to start light anyway because you've lost strength and are afraid of re-injuring the area. There's a reason SL says to start with the bar - that's not always necessary, especially if you have someone to watch your form, but you should DEFINITELY not be hitting any new maxes until you're a few weeks into a new program, unless you've never lifted before (in which case everything is a max...). Even the SS "go until the bar speed slows" is probably going to lead to an overestimated max by new lifters who don't have a gym partner to watch them do the lift. | ||
|
KOVU
Denmark708 Posts
| ||
|
zar11
United States26 Posts
| ||
|
decafchicken
United States20021 Posts
High hang clean 40 60 70 80 90 100 110 115 120 125 clean 125 130 135 140 145 150x 150 | ||
|
Malinor
Germany4727 Posts
09.04.2013
| ||
|
Ahzz
Finland780 Posts
also, 70 kg OHP x8, stronggggg.... | ||
|
Malinor
Germany4727 Posts
Basically I'm doing 5x5 on Day1 (Squat, OHP), 3x3 on Day2 with variations of the lifts (Push Press, Front Squat), and 1set to max on Day3, plus Deadlift. I go for as many reps as possible with reasonable form and cycle the rep range like in 5/3/1, which means I set up the weights I'm going to hit for three weeks in advance. Pulling is a little bit different, I just go for whatever I feel like, since I want to incooperate Chin Ups Pull Ups (both weighted and unweighted) and Pendlay Rows. Plus, 5x5 weighted Chin Ups is literally so painful that I've pussied out from doing that. Dips are also totally freestyle, but trying to do them at least twice a week, it is such a great exercise. It works really really well so far, but since I gained ~8kg this year it is only normal that I've gotten stronger. I am trying to lose 10kg during the next three months, so let's see what happens then. And I was really proud of the 70x8 OHP. pressing is really going well at the moment. Since so many people struggle with overhead work, I can only confirm that you have to do it a lot to get better at it. I also incoorporate Bethind The Neck and Klokow Presses into my warm up sets to strengthen all the muscles in the shoulder girdle. | ||
|
Thor.Rush
Sweden702 Posts
On April 12 2013 18:35 Malinor wrote: And I was really proud of the 70x8 OHP. pressing is really going well at the moment. Since so many people struggle with overhead work, I can only confirm that you have to do it a lot to get better at it. I also incoorporate Bethind The Neck and Klokow Presses into my warm up sets to strengthen all the muscles in the shoulder girdle. As in more than once a week? | ||
|
kaluro
Netherlands760 Posts
| ||
|
Malinor
Germany4727 Posts
Maybe I'll add the kg metric. But normally it is pretty obvious to tell by just looking at the numbers. At least for me. | ||
|
kaluro
Netherlands760 Posts
On April 12 2013 21:10 Malinor wrote: Overhead work three times a week. Maybe I'll add the kg metric. But normally it is pretty obvious to tell by just looking at the numbers. At least for me. Beginners would squat 140lbs and deadlift 160lbs for example . And strong people would do a 220kg deadlift, while intermediates would be at 220lbs etc. If you do overhead work 3 times a week, do you also keep including other presses (Dips, (close grip)bench press, dumbell press [decline/incline/flat])? As that would put enormous volume stress on your front deltoids, and I don't know if they can sustain that for longer periods. Or do you do it like rippetoe, where you do one push per workout? | ||
|
mordek
United States12704 Posts
| ||
| ||
