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Dips:
bw x10; 60 lbs x10; 110 x5; 135 x4; 160 lbs / 72.5 kg x6,6,6,6,6,5
Predicted 1 RM via http://www.exrx.net/Calculators/OneRepMax.html
145 lbs + 160 lbs = 305 total weight - ~15 lbs for arms (10% of weight) = 290 for 6 reps = 337 1 RM - 145 lbs bw = +192 lbs 1 RM which would be a PR except I'm 10 lbs heavier than when I had previously hit the +190s lbs
(190+145-15) / (145-15) = 2.46x bodyweight
(190+135-15) / (135-15) = 2.58x bodyweight
So to be equivalent I need 2.58 * (145-15) = ~350 lbs - (145-15) = +205 lbs 1 RM
Need about 15 more lbs to 1 RM to best previous relative bw strength, and 30-35 lbs more to hit the 100kg/225 lbs mark.
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On January 16 2013 05:26 Mementoss wrote:
Week 3 Coan-Phillipi
Deadlift (85%): 1x2 @ 320 lbs
Speed deadlift (70%): 6x3 @ 265 lbs (90-120 sec rest b/w sets)
Stiff-leg deadlift: 3X8 reps (135)
Bent over row: 3X8 reps (135)
Underhand (reverse) grip lat pulldown: 3X8 reps (105)
Arched back good morning: 3X8 reps (135)
Not a fan of the good mornings at all. Can I do weighted hyper extensions instead?
Also I haven't really paid much attention to the amount of weight on assistance or have any desire to up it, as long as I can feel it. Is this okay? Im usually pretty burnt out after warming up to heavy double and doing a shit load of speed sets. Gunna pull my old max for a double next week, wish me luck haha.
Weighted hypers or reverse hypers are probably ok
Warmups should be pyramidal.. so if you're doing say 135x8x3 you want to do:
45 x10, 95x5, 115x3 and then your sets... so less reps as you get heavier until your working weight
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That's a hell of a lot of money. I'm paying £120 ($195) for the year as it's subsidised by the Uni, and it's a pretty good gym, has Oly lifting facilities and stuff. I almost wish it wasn't so cheap because then I'd have ended up at the local strongman gym all the time which is awesome.
Back where I grew up though the only gym within an hours drive with any free weights at all is purely frequented by drug dealers. I only got lucky as I used to row and the rowing club lets me use theirs.
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I think we could give the thread title the right spelling now.
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Had a light lift today. Wasn't hard, but I am feeling sore for some reason.
Weight: 175 lbs (lost 1 pound from yesterday  )
Clean: 3x115, 3x145, 4x160
Pull Ups: (Bodyweight): x8, x5, x3, x2 Pull ups are the one thing that I have a tough time doing. I am fine with dips and other bodyweight stuff
Inclined Dumbbell Press: 12x40, 10x45, 8x50
Dumbbell Step-Ups (both legs): 5x40, 5x40, 5x40 I did the kind where you lift up the leg that started out on the ground so your are standing on one foot
4-Way Neck Machine: 10x50, 10x50
Did some bodyweight abdominal stuff and then flipped tires in the parking lot. Not feeling too good about the workout, but it's better than nothing.
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Finally broke 70lb press 3x5. Yes. Yes. Yes.
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Yesterday:
Squat
5x5 48kg (Feel great today :D)
Bench
5x5 57 kg (I can't seem to go up on this. I'm thinking that it's mental because I don't have a spotter.. but IDK.. Any tips?)
Chin up
1x5 7kg || 2x5 4.5kg
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Didn't lift today and that brought me an interesting question. How much should you eat on days that you don't lift if you are trying to trim down? I am 15 years old, 5'11", 175 lbs, and I'm not going to try to approximate my bf% (cause I'm afraid Malinor will get angry at me  ). What should I be eating and how much on non-lifting days?
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On January 17 2013 07:39 autoexec wrote:Didn't lift today and that brought me an interesting question. How much should you eat on days that you don't lift if you are trying to trim down? I am 15 years old, 5'11", 175 lbs, and I'm not going to try to approximate my bf% (cause I'm afraid Malinor will get angry at me ). What should I be eating and how much on non-lifting days?
There's a couple different schools of thought, but I believe that the most dominant one says if you're trying to trim down, reduce cals by 10-20% total, and have more fat/protein, less carbs.
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175lbs is a wonderful weight for 5'11. But if you don't like it, I think phyre's advice is sound. Just try to trim down as slowly as possible. Training sucks when you're losing more than 1 pound a week.
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16.01.2013
bw: ?
Back Squat
weight sets reps
90 3 3
Push Press
weight sets reps
72,5 3 3
Pull Up
weight sets reps
+7,5 3 3
Dip
weight sets reps
+7,5 3 8
Dragon Flag
weight sets reps
bw 3 1
Ok session, but felt pretty beat up. Only Squats were easy. Not sure if the Dragon Flags were done with perfect form, but I am at least very close now.
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On January 17 2013 07:42 phyre112 wrote:Show nested quote +On January 17 2013 07:39 autoexec wrote:Didn't lift today and that brought me an interesting question. How much should you eat on days that you don't lift if you are trying to trim down? I am 15 years old, 5'11", 175 lbs, and I'm not going to try to approximate my bf% (cause I'm afraid Malinor will get angry at me ). What should I be eating and how much on non-lifting days? There's a couple different schools of thought, but I believe that the most dominant one says if you're trying to trim down, reduce cals by 10-20% total, and have more fat/protein, less carbs.
Ok. I will try that out. I will probably do even less since I did not work out today.
On January 17 2013 08:03 Malinor wrote:
175lbs is a wonderful weight for 5'11. But if you don't like it, I think phyre's advice is sound. Just try to trim down as slowly as possible. Training sucks when you're losing more than 1 pound a week.
Well, it may sound wonderful, but I really need to lose some weight. You may think a lot of that is muscle, but I have just recently started getting into weightlifting so I have more fat than I want for my current weight. I am not one of the lifting gods that this section of TL has so many of.  I think if I lose maybe 5 to 10 lbs while lifting (Example: lose 20 lbs of fat and gain 10 lbs of muscle) I will be right where I want.
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On January 17 2013 08:29 autoexec wrote:Show nested quote +On January 17 2013 07:42 phyre112 wrote:On January 17 2013 07:39 autoexec wrote:Didn't lift today and that brought me an interesting question. How much should you eat on days that you don't lift if you are trying to trim down? I am 15 years old, 5'11", 175 lbs, and I'm not going to try to approximate my bf% (cause I'm afraid Malinor will get angry at me ). What should I be eating and how much on non-lifting days? There's a couple different schools of thought, but I believe that the most dominant one says if you're trying to trim down, reduce cals by 10-20% total, and have more fat/protein, less carbs. Ok. I will try that out. I will probably do even less since I did not work out today. Show nested quote +On January 17 2013 08:03 Malinor wrote:
175lbs is a wonderful weight for 5'11. But if you don't like it, I think phyre's advice is sound. Just try to trim down as slowly as possible. Training sucks when you're losing more than 1 pound a week. Well, it may sound wonderful, but I really need to lose some weight. You may think a lot of that is muscle, but I have just recently started getting into weightlifting so I have more fat than I want for my current weight. I am not one of the lifting gods that this section of TL has so many of. I think if I lose maybe 5 to 10 lbs while lifting (Example: lose 20 lbs of fat and gain 10 lbs of muscle) I will be right where I want.
I understand and I believe you. I personally just think that it is easier to maintain weight while building muscle, than trimming down first and then maybe try to gain some weight back. Obviously, if you just want to lose the weight it doesn't matter. What I am saying is just that you could be muscular and not fat at 175lb and you wouldn't need to lose weight in the first place. However, that requires some mid-term thinking, since it will take at least 3-4 months until you really see the improvements. And it also requires you to never skip on your squats and deadlifts. But if that is to taxing for you (mentally) and you just want to get rid of the fat now, that is obviously also completely fine.
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Why aren't you taking bugger jumps on your squat? Still injures?
Front Squat up to 170
Snatch doubles 70 80 90 singles 100 100 110 115 120 120 125
Clean and jerk 70 90 110 130 140 145 150
Everything was super easy. Pumped to crush some PRs on Sundays meet
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The injury is not really a problem anymore with squatting, just sometimes for real 1RM 2RM attempts it could bug me. I think 5kg jumps are just fine for now. I know you're more the maxing-out kind of guy, but I really like to build up slowly (and my Front Squat has never been very high to begin with). Besides, I have my rep-maxes for Back Squat every week, so I have something taxing in my training.
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On January 17 2013 09:49 Malinor wrote:
The injury is not really a problem anymore with squatting, just sometimes for real 1RM 2RM attempts it could bug me. I think 5kg jumps are just fine for now. I know you're more the maxing-out kind of guy, but I really like to build up slowly (and my Front Squat has never been very high to begin with). Besides, I have my rep-maxes for Back Squat every week, so I have something taxing in my training.
Ah alright. Was just wondering because your bs and squat were pretty close lol
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This eating is paying off. All lifts unstuck. Squat up to 70kg 3*5. Deadlift 72kg.
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On January 18 2013 02:36 Froadac wrote:
This eating is paying off. All lifts unstuck. Squat up to 70kg 3*5. Deadlift 72kg.
And what's your bodyweight big man?
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Started doing more weights recently and I feel like I am hitting everything but I just wanted to check that I’m not missing some major muscle group. I do everything at home with dumbbells and here's a basic schedule for the week
Monday- Chest+Tricep consists of tricep dips, tricep extensions, chest press, chest fly, chest dips, chest pullovers.
Wed- Back+Biceps consists of concentration curls, hammer curls, dead lift, bent over dumbbell row, dumbbell row, forearm lifts
Fri- Shoulders+Legs consists of dumbbell shoulder press, shrugs, side/front lateral raise, standing oblique extension, squats, dumbbell lunges/step ups.
Cardio 3 times a week on top of this. Does this cover everything adequately?
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Read the general training sticky, you will learn a lot.
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EPT
