PR Friday, 29 March 2013

Posted on by

Look, I get it. I’m “that guy.” It’s fine. I wear obnoxious tank tops in public. My beard scares strangers. I challenge crossing guards to front-double-bi-pose-downs. I trap slap my “friends” until they have bruises.

Yes, he PR’d.

I wear short shorts, and I yell “TEARDROP!” at awkward moments in romantic comedies.

I completely deny having ever gone to a single romantic comedy.

I’m not going to apologize for having fun, especially while lifting things up and putting them down. And neither should you. Next time you go to the gym, recreate this scene during your warmups. You’ll be a better man/woman for it:

And if not, well, hopefully you don’t get kicked out.

This week, Aaron wrote another article that I personally thought was fan-fucking-tastic. Some people probably didn’t think so. Those people aren’t having enough fun. The point of this site is to help each other get stronger, leaner, meaner, and more awesomer, just like our long lost brothers did back in the 70s. Think they apologized? Nope.

This site has become an awesome community, and continues to evolve into something bigger than Justin or any of us ever imagined when it was launched. We get more daily hits than ever before, and our sphere of influence continues to grow. Hell, big ol’ Mark Bell even mentioned us this week on his youtubes (if you don’t follow his selfie-vids, do it now – he’s full of great info and stupid hats). Take pride in being a part of this group, and make sure you comment here, especially on PR Fridays like today. Stop lurking, and start contributing. If you’d like to keep a workout log or ask questions, you can join the LiftHeavyShit forums (NWS, duh), or hit us up on facebook. Tsypkin answers questions every Thursday, mostly about CrossFit and Olympic Weightlifting. This week, Mike took a huge chunk of time to answer every question he could find on the facebooks in this video:

(thanks to user cwhite for making a table of contents in the comments section!)

We might all be jackasses, but we’re here for you. Keep the questions, comments, and PRs rolling in!

 

 

87 thoughts on “PR Friday, 29 March 2013”

  4. I’ve been traveling a lot this semester. This should be the last time in the foreseeable future that I miss PR Friday lifting. Here’s to that.

  5. I hit 2 Squat PRs this week. I hit 325x5x3 and then 330x5x2. I only got in 2 reps on the third set. I’m going to hit 330x5x3 on Saturday powered by:

  6. I took the week off of training since I had a meet last Saturday which was awesome-town.

    Helpfulness PR – I created a table of contents for Mike’s video so people can jump to specific topics. Thank you Mike!

    Rec’s for intro to powerlifting reading – 55 seconds
    Programming for bench & press on TM light day – 2 min
    What to do between heavy sets on intense volume day – 3:20
    Fractured menubrium (sp?) – 4:37
    Smolov – 5:10
    Training w/knee pain – 6:40
    Choosing openers – 7:25
    Frequency on 5/3/1 – 8:15
    What to do after meet – 9:15
    Milk on paleo – 11:20
    Linear progression – 11:55
    Linear prog. & assistance work – 12:15
    Strongman training – 12:57
    Meeting Robbie – 15:14
    Explosiveness off ground / chest, etc. – 15:20
    Scoop method (Oly training) – 16:55

    • Excellent! I was going to try and do a recap but this is better. I was just going to say “Mike talks about some stuff, some programming, and tells a bunch of people to seek medical help.”

  9. Starting to not suck, as well.
    Olympic style back squat: 160kg x 1 followed by 101kg x 20.
    Finally strict pressed over 100kg, too. 101 x 1.
    Also did the prettiest muscle up of my life, which pales in comparison to the other lifts, but still a nice boost of confidence.

  11. Thanks for answering my intro to competing question. Pretty much what I’m doing, making sure I’m practicing the lifts like the USPL Raw book requires them to be done. I’m not going to worry about prepping for my first meet so much and just show up like you say. Need to go find one and actually sign up.

    PR’s this week @ 265ish BW. 415×3 squat on Saturday and 405×5 squat on Tuesday. The 4 wheels for 5 was a big one for me as it was one of my “epic quest” goals I set when I first starting lifting 18 months ago and couldn’t do 195×1.

    Slept like shit this week, partially because I just went to bed too late and partially because quality of sleep has sucked lately. Had to reset my bench and press, think I overtrained a bit on intensity as I’m stuggling to hit 5 at 90% of what i was hitting for 5 a week or two ago. I’m dialing them back and doing 3×5 at 90% of what the working weight was and bulding back up to the 1×5 at that weight. We’ll see how it works out.

  12. I usually lurk because my PRs are few and far between, but WTH. Did 7 consecutive dead hang overhand pull-ups on Wednesday, chin all the way over the bar, body not flailing like a hooked fish. NBD to most folks, but thrilling to this 43-year-old mom.

  14. First week of Smolov. Did my last set which was supposed to be 315 for a single and ended up getting 4 reps. So that’s a new PR for me. Thought about adding more and going for a few more heavy singles and then luckily rememberd what I was in the gym for. 1RM PR’s can wait.

  17. I selected a powerlifting meet for late this year. I’m aiming for an 800 total (hey, Ima female) in the 148 class.

    Long way off from 800, but this week hit some rep PRs:
    Squats- 3 sets of 185 x 5
    Deadlifts- 2 sets of 255 x 5 then 3rd set 255 x 7

  18. First time posting, attempted a 405 deadlift today with no luck. Little sore from some manual labor I did this week(some high rep deadlifts getting lug nuts off my car) so not too surprising.

    Here are my current 1RM goals to complete by mid May
    405 Deadlift – 385 currently
    350 Squat – 360 currently
    225 Bench – 215 currently
    175 OHP – 165 currently

    also trying to maintain current bodyweight of ~170 lbs

    • That’s a stong Press, especially vs. your Bench. Nice.
      Is your Front Squat decent? Heavy Fronts are an exceptional DL assistance lift, anecdotally and in my experience. My DL PRs have always coincided with FS PRs.

      • Thanks, I didn’t realize that press was anything worth bragging about. My upper body and my bench press especially has always seemed to lag behind, I’ve been doing some bodybuilding style assistance work and its been making a difference, My back squat seems to go up no matter what I do though. I’ve never really tested my limits in the front squat, The most I’ve ever done at the end of a work set is 225 for 6. Only recently started doing them and haven’t been very high on the volume because my form starts to suffer when it gets tough. I will have to give them some more attention and see what happens.

        Thanks for the input

  20. Competed in my first powerlifting meet. Went 9/9 with top lifts of 429/286/456. I probably could have gotten more on all, but I was happy to hit everything. Made things fun, and my second attempts were all PRs, so the thirds were just gravy.

    My goal for later in the year is to open at my closers and hit 1300.

  22. First two workouts of month 4 of 5/3/1 yesterday and today, two rep pr’s. Squat= 360×10; bench= 200×14
    After squatting did walking lunges with a monstrous 65 lbs and my ass and ham’s are ridiculously sore and did one set of ‘ab wheel’ for like 8 reps and it feels like i got gutted.

  23. Continue to make progress with my current scheme of Pressing every other day. Been hitting doubles (from the Pow Clean), on the minute for 5 minutes, and it’s been astonishingly progressing 5# every session. I’m up to 5×2@150, @BW~175.

    Pulled 365×3 double overhand for the fuck of it. Much less than my hips could handle, but good to know my grip isn’t slacking.

    Gaining weight. Need to up my carbs to put on the actual mass. Getting 275g protein daily, which is definitely supporting recovery, but total cals are not high enough to put on the swole.

    Realness PR: Cocky little pricks in my university gym who think WL is just the coolest and style themselves as “Oly Lifters”, with fresh $200 Adistars, below-BW ridden-down Power Cleans, and delusionally elitist attitudes, squirm with envy when they see my average but hard-earned Snatch. They love to give me stupid tips to impress their friends and make themselves feel special. So I told one of them to just come show me how it’s done. He gave some bullshit about “I snatched yesterday, I’m not fresh”. The ultra-alpha, totally blank and unamused glare I gave him upon delivery of his poor excuse so thoroughly shut him up and embarrassed him in front of his friends that it was the highlight of my session. My training partner was cracking up.

  24. I loved your 70s Big Attitude post. It made me want to post again. I’ve kept a notebook for 18 months or so in my iphone. The progress is awesome to go back and look at. This week I deadlifted 5×475, back in Oct. 2011 I pulled 5×425. 50 pounds seems small but 475 felt strong. This week I squated 7×425. Oct. 2011 my 7RM was 335. This week my shoulder press PR was 5×210. Nov. 2011 my 5RM was 175.

    Thanks for keeping this community strong.

  27. Did some digging through my old training logs to see how my post-injury progress compares. No PRs this week, but I’m getting close again. Notables from this week’s training:

    Squat 365×5. PR is 380×5…closing in on that.
    Press 170×4. PR is 170×5…so close to matching. Hope to keep the progress going.
    Bench 225×5. PR is 250×5. Measly…I suck at bench press.
    Power Clean 185×3. Couldn’t find a previous 3RM. 185 was pretty easy though.

  28. Five wheel fucking deadlift!!! It’s about time my fat ass got twice my bodyweight off the ground. 20 pound PR but the way. 495 isn’t bad for a guy that had back surgery a few years ago. Oh and a rep PR of 7×280 on the bench

  30. Squatted 470×5
    Push Pressed 245×5
    been doing more grip specific training and sledge levers are making my wrists feel awesome.
    my wife got me some horseshoes to bend, she’s pretty cool.

  31. Sick this week:( I scraped through my volume work,but no intensity so no lifting PR’s. Huge PR’son both water consumption and Emergen-C consumption. Back in the game soon.

  32. Bench: 252.5x3x2
    Press: 162.5x3x2

    No Squat/Deadlift pr’s for a while. I reset my lifts and will be alternating intensity days on the way back up.

  34. Deload week! So only a BMI PR.
    According to the CDC, I am officially Obese! at 30.1 BMI at 5-10/210.
    I’ll take that. With another pound of steak.

  35. I benched 315 for 1!! Right around 180 atm, Squat pain PR, my right hip has been killing me so much I haven’t been able to squat. Deadlift 460×2 which is a PR tie, PR this week

  36. Long time reader, first time poster.

    Mike, thanks for answering my TM light day question about presses!

    4th week of TM:
    Squat: 5×350
    Bench: 5×240 PR!
    Deadlift: 4×375…disappointing, kind of gave up on 5th rep :/

    • In addition

      Sn: 65kg (5kg PR)

      Was going to go for a front squat PR, but last nights beer festival and subsequent epic Chinese feast was threatening to escape, so I left it.

  40. Just got three sets of five back squat @255, which was my old one rep max last august.
    Haven’t retested my max I’ll wait until I burn out on this lp, hopefully in like three months and about a hundred pounds :)

  41. Today got multiple reps (I think 4?) of 115# snatch. Not much (the weight felt super easy), but I’ve just started work on getting under the bar last weekend. Pretty excited on how it’s going. Just need balance work now.

    Also, in pull-ups today I did 10/10/10/8 normal, then 7 and 6 from a dead hang.
    I couldn’t do 3 once, in Sept.

  42. Tried some box squats this week on recovery day. Focusing on speed. Also a friend made me some farmers walk handles that are real cool. Strongman accessory stuff makes me feel like a tough guy.

  43. Tied a press PR of 175 weighing about 50lbs lighter than past time I did it. What I’m most excited about is my dad dead liftin four plates this past week while following the program I wrote up for him

  47. This is really late because I haven’t done anything of note lately and don’t feel like I deserve to post if I’m not hitting the weights hard.
    Press: 125×10, Bench 175×10 this week, switching to some heavier weights next time, looking forward to it.
    Deadlift: up to an easy 395×1, 315×5
    Took a nice week off for spring break, and now that school is mostly under control it’s time to push hard on the lifting and eating well front. Want to drop some slop and get my squatting groove back before June.

    Med School PR: made a 100 on my physiology exam.

  48. long time lurker, first time poster. in 2010 i tore my labrum in my right shoulder doing power cleans incorrectly with 185. for a while i cut out all oly lifts because of shoulder pain and the risk of doing more damage to my shoulder. when i decided to forego surgery for fear of losing a massive amount of mobility and range of motion, i decided to start rehabing my shoulder the best i could and said to myself “self, its already busted, so worst case scenario i mess it up more.” long story short, last week i PR’d my power clean at 250 and this week i decided to try high pulls, with my july PR goal being 275. i high pulled 275 x 3 and am confident i will be cleaning it within a couple months.

    sharing the love PR: successfully taught two new people how to squat correctly.

This site uses Akismet to reduce spam. Learn how your comment data is processed.