PR Friday

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UFF-DA!

PR Friday, people! This is where you will post the week’s accomplishments in lifting, eating, or gaining body weight. If you lift over the weekend, write your PR’s here anyway (as opposed to Monday’s post).

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On the back-end of this website, I am able to go in and see who is linking to us. We’ve been linked to from a lot of places; from Washington state to Europe. 70’s Big makes an appearance on a lot of forums and it’s kinda funny to see the random criticism for the site, because usually it doesn’t make much sense.

The biggest misconception is that we are claiming that you eat an asinine amount of food for THE REST OF YOUR LIFE! ARRGGGHHHHH! Look, there is no 70’s Big diet. The main thing we are concerned about is that you are eating enough to sustain getting stronger and bigger for your training goals, and we hope that those goals include some kind of competition.

It just so happens to be that the majority of people who are reading this site need to gain around 50 pounds of body weight just to be useful. Guys and girls like this — yes, lots of girls are underweight, albeit not 50 pounds underweight — need to get lots of calories in along with the mandatory protein. Will they gain a little bit of bodyfat? Potentially, but usually it is insignificant if they are training hard.

I am going to say this really obnoxiously because everyone always misses this important fact:

NOBODY IS SUGGESTING THAT YOU EAT A BAG OF TRAIL MIX, ICE CREAM WITH MAGIC SHELL, AN EXTRA LARGE PIZZA TOPPED WITH OLIVE OIL, AND EGG NOG FOR THE REST OF YOUR LIFE.

I AM suggesting that you do this if you need to gain muscular body weight, and I AM saying that you need to do this if you are skinny and want to get stronger. Once you achieve an appropriate weight, then you will eat to maintain that mass while fueling your recovery. Quit misconstruing what I say or what this site stands for. I just want you strong, and if you are small, you need to do things in order to get bigger and stronger.

Bigger guys (230+) can probably get away with a Paleo-type diet that includes milk and dairy. Bigger guys will require lots more food to meet protein and caloric requirements, and even more so when they are lifting lots of weight on a regular basis. You people that don’t strength train have to understand that the nutritional requirements change when you are placing a lot of stress on your body. Things don’t affect you in the same way that they do when you are an “exerciser” or a lazy person.

70’s Big is most inspiring to the skinny kid who needs a kick in the ass to eat like a 220 pound guy would instead of a 150 pound child. But this website also serves anybody who is wanting to get stronger. The fact is that everybody has a unique situation, but we are all the same in that we want to be stronger today than we were yesterday. There are no absolutes but getting stronger.

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Since we are talking about it, here is a food plan that I made for my buddy Cliff to help him push from 200 to 220. Cliff weighed around 175 when he started lifting here, and got up to 220 while working a full time job. He figures he will make a push to 240 after the city league basketball season. This picture appeared a few months ago, and I consider it a classic.

Cliff’s stellar food plan

A food plan from a few months ago



Note: I made a mistake with what I refer to as the Facebook Fiasco. I stated that I wanted you guys to identify yourselves if you want friendship on Facebook, and then I got a stupid amount of friend requests. I’ve since decided that I won’t be accepting any of this fubar unless I actually know you. Sorry, but it makes things easier to manage, and it ensures that I won’t A) be murdered in the middle of the night or B) subject to awkward bromances. Females are still welcome.

89 thoughts on “PR Friday”

  1. kittenSmash – to your comment about the freezing cold garage gym: ME NEITHER! but it is fucking cold.. my feet are still ice and I”ve been on my warm couch for over an hour now. but its all worth it to avoid a crowded gym full of 90s small guys offering unsolicited advice. yuck.

  2. Jacob- there are lots of women on here. they just don”t post. Try giving them a warm welcome and maybe they”ll reveal their existence.
    I”ll try first. Come on girls. I know you”re on here. And I know you”re strong. Tell me something good. Women need encouragement just like the dudes do.

    idk, maybe that will work.
    Here”s my PR for the week 185 for 5 singles on the highly respected, always honest and oh so humbling SQUAT

  3. (Other Brian) It””s ok numbers, need to be stronger to compete better at Nationals.

    Tomorrow I””ll hopefully work up to 400lbs on the BS (high bar, need to for Oly) and then drop to 355/365 for some dubs or trips. I””ll let people know how it goes.

    You don’t “need to high bar squat” for olympic weightlifting. That doesn’t make any sense. All of our weightlifters use the squat that is going to use all the muscles…you know, the ones that will help with the jump.

    –Justin

  4. alright Liz, I guess its my turn huh?

    my PR this week: squatted 187 for 5 singles. Felt frustrated through the first four, but the fifth was beautiful! come on 200… just a few more weeks…

  5. No PR”s to speak of, but I will admit that I have been eating like a complete bitch this past week. Gonna try adopting some of the above-posted meal plan. Might have to cut back on the hand shandies to avoid burning too many calories…

  7. I had a great sessions this morning. Worked my way up to a 90kg squat snatch x 3- that was a PR for me. Worked way up to 130kgx3 in squat cleans. Not a PR, but close. Then squatted 405×5 a few times. Then sumo pulled 230kgx15. I had a few more reps in the tank, but I”ll save that for later. After that I was pretty much messed up as it was between 4:30 and 6:00 a.m. and in my unheated training area – it was below 15F this morning.

  9. Back from tonights session:
    Squats: 325X5X3 PR
    Press: 201.25X4X3 almost PR…will get it next time..
    Thinking my PR Deads on Wednesday interfered with this, that and the bar got away from me on the last rep of each set…AAAARGH!!!

  10. Stayed up till 5:00 am last night. Woke up and 1:30 and ate went to the gym Rocked:

    Squat: 485×3 PR

    Bench: 345×4 PR (I”ll blame the missed rep because of late night)

    Haltings:375×8

  11. Still getting back into it… surprised at strength levels after 4 months off (surgery)
    M, 23, 6”1″

    BWT: 230# (usually around 200# so I”m up a good bit)
    BP: 315#

    Those are the only things worth posting.

    AC – you”re a beast.

  13. After a month on starting strength, in parenthesis is sets x reps and my weights a month ago:
    Squat:250 (3×5,185)
    Bench:205 (3×5, 165)
    Deadlift: 365 (1×5, 275)
    Clean: 175 (5×3, 145)
    Press: 115 (3×5, 85)

  15. 5”7″ 195lbs. Gained 30lbs since October.

    Squatted 300lbs. for a PR. It might have been an inch high, but considering it was done after work sets (still on linear progression), it”s safe to assume I could handle it as a 1RM max. Also, I nailed a 135lb. press today. Not quite a useful human being yet, but not an insect anymore, either.

    I need to get my milk intake up to a gallon, currently between 1/2 and 1 gallon a day varying, but the calories are there. Getting some love handles. Also, I have a problem with sleep during the week. I work nights and I have a hard time sleeping during the week. On my first day off it”s easy as hell to sleep 12 hours though. I need some tips, guys!

  16. Another PR tonight 330×5 deadlift. Last rep let my back go a bit. My form is still off, I am not using my hamstrings/glutes enough. I noticed at lockout I barely even feel my glutes. I need to analyze my start position on video and work on sitting back more I guess. There”s no way my 5 rep DL should be only 5# more than my 5×3 squat. I guess the only positive is my grip feels great since getting used to alternate and using chalk on top sets.

  17. Still doing crossfitfootball here in afghanistan. Less than three weeks left in country, can”t wait to get back to the islands.

    PR”s for this week:
    Squat: 435 x2 x5
    Bench: 275 x2 x5

    And 9:44 on…
    7 rds for time of:
    6 Squats w/ 125% BW (285)
    8 Standing broad jumps (6 ft)

    I was pretty stoked about that.

  18. Age: 41
    Weight: 230#
    Bench (last week but this is my first time posting PRs, so I”m counting it) 293# 3RM
    Press 191# 3RM
    Squat 300# 5RM
    Deadlift 400# 1RM

    My squat and my DL are way out of balance with my bench, but they are still on linear progression each week at 5# increments, while my bench and press are on bi-weekly progression at 1# increments. So I am slowly bringing myself into balance, and steadily heading towards the goal of 200 press/300 bench/400 squat/500 DL.

  20. It”s my Big-Mitzvah. Today I am a man. (This is funny ”cause I”m jewish)
    Weight: 200.4 lbs.
    Ht: 6”1″
    Age: 49

    Other notable PRs this week: (Texas Method)
    Squat: 290×5
    Deadlift: 345×5

  21. Squat 175X5X5 Female, 190 lbs.

    I also managed not to smash this guy””s face in when he came over to me when I was deadlifting 255 (My 1RM PR is 305) and asked me if I had ever hurt myself lifting so heavy. You guys know not say anything even vaguely insulting to a girl trying to get her deadlift on, right?

    Ha.

    –Justin

  23. Clothing destruction PR: went to lift after work this AM and forgot the nuthuggers, so I had to train wearing boxers, which have been fitting tighter since gaining ten lbs on the road to 200. Busted the seat out of them while doing warm-up set squats. Milk works.

  24. keysburg – I agree, definitely don”t f*** with a chick with a barbell. I work out in my garage now (thank god) but back in the gym days a random guy came up to me in the middle of my last set of squats (superb timing) and told me I was going to “kill my back” if I didn”t look up while squatting. WTF dude? did I ask for your advice? yeah, no…

  26. Was feeling tired/out of it today, so I only did:
    BW 166
    385lbsx1x5 on BS (high bar)
    165x3x2 on Press
    455lbsx1 on clean DL.

    the deadlift was a PR but I hardly ever deadlift so it doesn”t matter so much to me. Don”t know why I was tired today.

    After the workout I threw back 40 hot wings, 3 chicken breasts, half gallon of milk, and a whole cantaloupe. At least I have a 70”s Big appetite.

  27. I got a question for you guys, how do you break in a new belt? I got one from eliteFTS and I heard some people drive over it with their car? Has anyone here done this?

    –Ignatius

  29. Good week.

    Squat: 285x5x3
    Deadlift: 345×5
    Press: 130x5x3
    Bench: 170x5x3

    Don”t know my body weight because the scale at the gym is broken. It should be somewhere around 180.

  30. lhpoulin,

    I work nights as well (9PM-7AM, Wednesday – Sunday) and it can be tough. I usually take a capsule or two of ZMA and 5000 IU of Vitamin D before bed and I sleep like a dead person. Also, do your best to turn your room into a cave i.e. black out all the windows, cover all LED diplays (clocks, computer screens, everything) and keep it at a cool temperature.

    I”ve been on this god-awful shift for nearly two years and the above-mentioned stuff has worked wonders. Best of luck…

  33. Hey Q,

    Thanks for the advice! I”ve got like 80% light reduction in my room and I”m gonna buff it up to 100% tonight. I read about the ZMA and I”m gonna try melatonin, too. Also, ear plugs; gonna start wearing them while I sleep.

    I actually like nights. No traffic going to work, less interaction with morons during the day, and I have a good boss. Only hard part is meeting women… unless I wanna go to the bar, which is fine when I come to think of it. lol.

  34. First week on Texas Method, 1 rep PRs:

    Squat: 360
    Press: 175
    Deadlift: 400

    Body weight somwhere around 212 @ 5”10″. Had more in the tank on all these, so hope to keep going up.

  36. I”m recovering from a mild hamstring injury.
    Bench 177.5 5×3
    Press 115 5×3
    Chins 45 5×3
    Body weight up 4 pounds to 181 from two weeks ago. Not bad considering the stress of finals week. Now I have four weeks of training, eating,and playing COD.

  37. I PR’d on snatch and clean and jerk on Thursday.

    Snatched 125 (besting PR of 120 at the meet in October). Failed 130, but it is there — saved myself for the clean and jerk. 135 soon.

    Clean and jerked 160.

    Did some new things, like DE squatting and jerk supports. Worked up to 365×5 on the supports and it murdered me. That is about 165 kilos.

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