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Grats on PR Zafrumi!
Friday - BW:165
DL: 135x5, 185x5, 225x5, 315x3, 365x1, 405x1 (tied PR), 430x, 430x
C2Bs: 12,10,8
Low Bar Squats: 45x10, 135x5, 185x5, 225x3, 255x2, 280x5 (rep PR)
Bench: 45x10, 95x5, 135x5, 185x5, 225, 240x4 (rep PR)
Today - BW:166
C2Bs: 12,8,8,7
LB Squats: 45x10, 135x5, 185x5, 225x5, 250x5x5
OHP: 45x10, 95x5, 135x3, 140x3x5
First things first, selboN's DL came out to 156.359 Wilks (530 @ 191.5), and the best I could do was 131.092 Wilks (405 @ 165), so selboN is king of the deadlift hill! Enjoy the TL+, whatever that is!
Friday I set some sweet rep PRs. Feeling pretty confident now that I'll total over 1k in november, as long as I'm careful and don't get hurt between now and then. Monday was hit and miss, I split my workout into morning/after work as per usual, but I was totally drained after work today for some reason. Morning squats felt great but for the afternoon OHP I did triples instead of 5s because I just felt flat. Monday afternoons seem to always go shitty now that I think about it... hmm.
My routine, in case anyone is interested:
+ Show Spoiler +Texas Method plus Mag-Ort plus some Oly stuff
Monday: Volume
Squat 5x5 @~90% 5RM
Bench/Press* 5x5 @~90% 5RM
Tues: Olympic
Work progressions and positions on Snatch or CJ, work up to heavy singles on other one
Wed: Recovery
Press/Bench* heavy single then 3x5@~80% 5RM
Recovery Squats (light 3x5, pause squats, front squats, speed squats etc.)
Olympic shit for fun
Thurs: Rest
Fri: Intensity
Squat attempt to set new 5RM
Bench/Press* attempt to set new 5RM
Deadlift Mag-Ort
Sat and Sun: Rest
*Bench and Overhead Press switch off week to week
Finally, decafchicken is best chicken. Gosuchicken even. Actually, after watching your lifts I got curious and looked up the qualifying totals for my weight class... fuck, its gonna be a long time until I can sling that much weight!
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@decafchicken
you are a fuckin savage, sick lifts mang very impressive stuff.
Some lifts yesterday -
axle DL: 555-2-2-2 (straps)
farmers holds from 19": 750 - 13.55 secs, (second set wouldn't go, skins to weak and hands are ripping up)
ab roll: 12-12-12
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back at the gym after two months.
Back Squat: 90kg 3x5
Press: 50kg x 3 x 10
Dips: 8-8-8
go.
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Thanks guys! Just keep at it benken, before you know you'll be throwing up qualifying totals :D You're already really strong for your bw, just need some technique work!
Todays workout:
Snatch 50 70 90 100 100 110 110 120 120 130 (lol wtf did that come from??)
Squat 3x70 120 150 then 1x 170 190 (five singles at 190)
On July 30 2013 11:50 funkie wrote:
back at the gym after two months.
Back Squat: 90kg 3x5
Press: 50kg x 3 x 10
Dips: 8-8-8
go.
Wtf two months O.O funkeh
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United States24805 Posts
Since I started working out a couple of months ago, my weight has gone up a few pounds. I think it's just due to an increase in muscle mass, but I expected the cardio I'm doing to decrease the fat by the same amount of weight, roughly. I wish there was an easy way to measure body fat percentage without doing a done of imprecise estimating or having to go somewhere special.
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If you're hoping for aesthetic progress the best method is to take a picture every month and see if you like the differences 
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United States24805 Posts
That's a reasonable suggestion, but I'm someone who prefers to measure his progress.
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Measure arms, thighs, hips, abdomen, chest at regular intervals. You're doing it right if everything is going up but abdomen is going down in most cases 
And of course keep the weight log, it's still a useful measurement, just limited as you've already acknowledged. I would just stay away from daily weighings but people have different opinions on that so whatever floats your boat there. I would do weekly.
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On July 30 2013 23:16 micronesia wrote:
That's a reasonable suggestion, but I'm someone who prefers to measure his progress.
You can get a pair of calipers.
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On July 30 2013 12:12 decafchicken wrote:Thanks guys! Just keep at it benken, before you know you'll be throwing up qualifying totals :D You're already really strong for your bw, just need some technique work! Todays workout: Snatch 50 70 90 100 100 110 110 120 120 130 (lol wtf did that come from??) Squat 3x70 120 150 then 1x 170 190 (five singles at 190) Show nested quote +On July 30 2013 11:50 funkie wrote:
back at the gym after two months.
Back Squat: 90kg 3x5
Press: 50kg x 3 x 10
Dips: 8-8-8
go. Wtf two months O.O funkeh
Yeah. My lazy self is finally losing the battle against my crazy squatter lifter self.
I'm cheering for the later.  gogogogo me
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On July 30 2013 23:34 funkie wrote:Show nested quote +On July 30 2013 12:12 decafchicken wrote:Thanks guys! Just keep at it benken, before you know you'll be throwing up qualifying totals :D You're already really strong for your bw, just need some technique work! Todays workout: Snatch 50 70 90 100 100 110 110 120 120 130 (lol wtf did that come from??) Squat 3x70 120 150 then 1x 170 190 (five singles at 190) On July 30 2013 11:50 funkie wrote:
back at the gym after two months.
Back Squat: 90kg 3x5
Press: 50kg x 3 x 10
Dips: 8-8-8
go. Wtf two months O.O funkeh Yeah. My lazy self is finally losing the battle against my crazy squatter lifter self. I'm cheering for the later. gogogogo me
Hue wish I only stopped 2 months. 5 freakin years here ^^.
Finally started lifting again start of this month after getting somewhat in shape with bodyweight training (could barely do 1 pullup around march this year huehue). This morning:
LBBS 75 kg 5x5
BenchPress 62.5 5x5 (just deloaded cus i failed 5x5 @ 70)
Front Row 57.5 5x5
My lower body is just so weak atm, but happy that my body is relearning how squatting feels, body was absolutely killing me at the start of the month (like having a hard time walking up stairs from the pain) but totally worth it.
bw = 69 kg atm.
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Topin Situation Report:
im following (kinda) the 5x5 stronglifts but i messed up the weights so its not exactly 100% accurate but im using like a guideline. Also i havent bought the 1,25kg plates so im adding 5 kg each session so far so good. damn i thought i had a month already but i realized im starting my 4th week... well im already writting so...
starting bar only
BW: 90-92 kg aprox. starting
now:
Squat: 70kg no problem
Bench Press: 45kg getting more difficult but im still ok
OHP: 35kg this shit is hard, a deload is coming in maybe 2 sessions
Barbell Row: 45kg hard but i can go on for a little while
Deadlift: 70kg harder than i had imagine... lets see how it goes
BW ? i will have it at the end of my 4th week
im still adding weight but in some exercises i feel i cant keep up, like OHP, is that normal? or is a unbalanced boddy or something like that
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Yeah OHP is usually the hardest and requires the smallest jumps.
Today-
Lunch session
FS - 135 225 315 then a few singles at 355 and 365
BTN press - 5x5 @ 135
BB rows 3x8 @ 135 superset w/ 3x5 chin ups
PM
Speed treadmill session
3x30sec runs @ ~11 mph and ~20 degree incline
6x10sec runs @ 12.5 mph and ~20 degree incline
4x10sec runs @ 14 15 16 16.5 mph and flat-ish
10 sec max box jumps after each run
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squat 135lb 2x5, 145lb 2x5, 155lb 3x5
squats felt good and my legs feel wobbly lol
db rows 50lb 5x5
pullups 2x5
deadlift 1x5 160lb
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Nice to see some fellow lowbob lifters post some current training results as well. Gotta start off somewhere ey.
Gonna go for 100kg 1x5 deadlift tomorrow, so psyched!
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Squat 135x5x3
Pullups BWx9 x5 x3
Deadlift 209x5
All Lbs.
& I weigh 145 woowoo!
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infinity21
Canada6683 Posts
Got 405x4 rack deadlift today (just below knees) yay
Everything's still sore from squats & bench from Monday but apparently rack DL works different muscles
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O.O Infinity getting into 4 plate territory
Power cleans 50 70 100 120 120 130x 125x 120 (my best power snatch is 122...so bad at power cleans lol)
Clean 120 130 135
Press (kinda push pressy) 3x5 @ 70
BB rows 3x5 @ 75
Reverse hypers w/ 20kg barbell
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Yesterday: BW 166
Clean progressions
Snatches: progression work, then 95x3x5
Today: BW 166
LBBS 45x10, 135x5, 185x5, 225x2x10 on the minute
Bench 45x10, 95x5, 135x5, 185x5, 200x5x3
Jacked up my wrist a few weeks ago and it hasn't gotten better. I guess I get to post in the injuries thread now. Only hurts in front rack position stuff though, it's fine for pushes, pulls and snatches. I'm going to try just laying off C&J for a month and see if that fixes it. Bright side is I only have to think about snatches on oly days now I guess. I have some snatch questions actually so I'll post a form check in the Oly thread sometime soon. Got the video, just have to upload it.
Finally figured out how to unrack my own weight on bench rubus-style. Also, I put on my belt for my last set of five on bench just to see. Bar felt 20lbs lighter! Probably all mental lol.
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As someone who has fucked his wrist up quite a bit between rugby and lifting, unless your wrist is broken/severly strained i doubt you have to drop cj or snatches for a month. Might have to train around it/tape/do prehab/rehab work.
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EPT
