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.
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.
Squatted 335 for a PR and 315 for a super clean easy rep. BW is hovering around 195 but I”m starting to lean out (more kefir and double cheeseburgers needed). Two full head to floor HSPUs in yoga on Monday.
Squatted 300×1 (nice clean rep) and 315×1, both PR”s. BW is a solid 180 from 175 @ 5”6. Good day.
did my first 1RMs in over a year, was extremely happy with how far ive come:
At 170 lbs on Tuesday I…
Squatted 350 lbs
Benched 245 lbs
Deadlifted 405 lbs
for a total of a clean 1000. I know thats not too impressive but i was extremely happy with it! definitely great motivation to keep going because MAN 1 REP! THAT SHITS EASY!
on my way for 385 squat, sets across, 255 bench, and 405 deadlift.
All rep PRs. Squat will be all time PR, where as i have 1RM”d bench at 275 and dead at 445.
Time to get strong, damn its early.
280 squat
340 dl
202 bw
forgot to mention squat is 3×5 and dl is 1×5
Started SS at 6”1 185lbs, currently 225lbs. At the end of week 6 of SS. All the following are PR”s.
BS- 285lbs
BP- 245lbs
DL- 340lbs
Press- 140#
PC- 180#
BW- 225Lbs
BW reached all time high of 278 last week, but fell to 275 this week.
Squat 365 x 20 was my only PR this week.
Started the full novice progression two and 1/2 weeks ago. I was following a different type of Bench-Squat-Deadlift program prior to this all year and decided to stop although I was getting results with it. I know I am a novice and will get faster results this way anyway. Anyway, I”m still right in the beginning of it and here are my numbers from Wednesday and things are still feeling easy:
Squat: 315X5X3
Bench: 245X5X3
Deadlift: 425X5X1
Press: 200X5X3
Prior to this I trained for maxes only and my maxes were 375/365/495. I had a minor shoulder injury and started to work on overhead pressing for the last 7 weeks to catch that up to my bench…so the press has progressed from 155 to 200. Hope to make a long run on the novice progression and enter a powerlifting competition next year.
Bodyweight is 240 as of today up from 230…height is 6”2″–a long ways from 70s Big.
Didn”t get to post yesterday but great work at your meet Jacob!!
Started the novice program on November 9th, at 6 foot 4 and 192 lbs. Prior to this my best lifts were a 1rm back squat of 295, a 1rm press of 145 and a 1rm deadlift of 385.
So as of yesterday, Dec 10, I weighed in at 212lbs. During yesterdays session I did:
Squat:305x3x5
Press:135x3x5
Deadlift:385x1x5
Pull Up: 45x3x5
Anyways, am extremely happy with the progress of only one month, beating my 1rm pr”s for sets across. And Im heading to the Basic Barbell seminar in Wichita Falls this weekend! Great success!
Started on Oct 23 with a modified program for my fire department schedule, squatting 2-3 times a week. Currently weigh 218 up from 193 on the 23rd.
BS:335x5x3(pr)
Press:165-5,5,3(third miss at this weight, reset #1 to 150)
DL:335x5x3
–Progress has been good, Have felt some extreme pain in my right hip, feel as if I am pushing harder with that leg. I think this has slowed me down.
Goal is a 500lb BS…May maybe?
Bodyweight 210 lbs
– Squat 315 (felt like I could”ve gone heavier)
– Deadlift 365
– 25 jumbo wings in one sitting w/ lots of ranch
Big thanks to 70s Big, as my approach to eating has never been in sync with my training goal of putting on size.
Squat – 400x5x3
Press – 195x5x3
1 RM prior to starting SS on Oct. 27th/this week”s work set weights
Squat – 295/285x3x5
Dead – 385/325x3x5 (didn”t make big enough jumps)
Bench – Not sure on 1RM but 175×12/195x3x5
Press – 135/115x3x5
PC – 175/140x5x3 (workin back up slowly)
BW before 174, BW now 180…damn I suck at eating and yes, I know, my upper body strength is that of a pre-pubescent boy.
Took today off lifting been feeling really burnt out…must eat more.
BW:202.5
Squat:335×5
DL:375×5
Bench:220×5
Press:165×5
Clean:205×5
Completed my first 6 weeks of starting strength…had to start the dead and power clean low due to a hamstring tear from rugby.
Begining BW – 175
Ending BW – 188
Height 6””0″
Squat: Old 5RM 265, new 5RM 310
Deadlift: After back injury – 325×1
New Pr 345x5x3
Press – old 5RM 140, new 5RM 155
Power Clean – old 5RM 205 New 5RM 210
Bench: old 5RM 210, new 5RM 220 – started to low.
one more thing, 70s big was exactly the kick in the right direction, when i started SS I wasn””t even doing GOMAD. Once i started to eat like a real man my numbers skyrocketed…everything go easier…i can””t wait till exams are done to continue with the progress i””ve made.
You have 40 pounds to gain.
–Justin
Hit 207 bodyweight this week..Still 6”4 as far as I know.
Finally putting 2 plates on the bar today and squatting 225x3x5.
Also, PC was 170 last workout and it went well.
Hurt my lower back on Monday, on a warmup set of all things. Went to the Chiro on Tuesday. Tried to Squat today, back was fine. I just hit the wall. No energy. My eating did suck this week, so I”ll eat and rest and hit it again on Monday. It”s just dissapointing, you know…….
totally going to borrow that eating plan.. pb&nutella sounds phenomenal
bromances- hilarious.
As far as me. Usually every 5RM effort on squats is a PR for me, but this one is a benchmark, so I”ll post.
315 x 1 rep 2.5 months ago
This week;
315 x 3 x 5
I put about 60 lbs on my squat in 2.5 months eating and lifting 70s big.
someone”s popular
I know this is a little off topic, but when is Sir Wendler going to be elected into the hall of fame?
Sean.Berry – Hot.Damn. Please video a 365×20 effort and send it in. That”s an impressive set!
winflex – Thanks! You”re already a beast, find a contest already! Don”t worry about winning your class the first time out, just go in, open conservatively, and nab a couple PR”s. It”s fun.
Me – No PR”s in the gym this week, but started conditioning* and stopped eating like a sumo wrestler as I try to get back down to the 240”s for my next meet. Not drinking a GOMAD and eating a million cals is tough! I forgot how much I love carbs. Still snuck in some magic shell a few times, though…
*Note – 70sbig guys don”t do “cardio.” They do “conditioning.” I decided that this week when I was running around a near-frozen lake like an idiot.
Jacob, Aleksandr Karelin runs in the snow with a log.
Your frozen lake running sure is 70”s big worthy.
That shit ain”t no air conditioned treadmill crap.
Seriously Jacob, the weather up here sucks compared to our normal mild climate. You picked a horrible week to start doing things outside. My garage has been 20 fucking degrees all week.
It may be a 70 s Big don t, but I have to wear under armor under my clothes just to get warm enough to lift. I need knee warmers or something.
(p.s. I still would not trade my freezing cold, dark, chalky garage gym for any damn globo-gym)
Been following since the beginning, first post (big fan, although I need to stay in my weight class for WL””ing).
At 165lbs, I cleaned 308 the other day and missed a 242 snatch, then drank my half gallon of milk and ate a few pounds of meat. I””m 70””s big at heart even if I am 90””s small.
Nice clean. How tall are you? Where do you live? E-mail me and I will get your answer sooner.
–Justin
gained 4 pounds this week 214 up from 210.
Squat 5 rm= 410
DL 3 RM= 475
Bench 5 RM= 355
the moustache is comin in nicely as well
I don”t know if I”ll ever compete in anything outside of billiards but I hope to become strong enough to have that option.
PR”s:
Squat: 117kg 3×5
Deadlift: 140kg 1×5
BB Curl: 32kg 3×20 :)
BW: 201 up from 165 in may of this year.
My presses have suffered due to bad tendonitis in my shoulder from august until recently but as of the last couple weeks I”m just about to where I was before injury.
Poor week
By last sunday, rowing, and attendent training, plus lifting had burned me out, and decided to take a few days off. Got massively drunk that night, and didn”t eat at all the next day. Plus was sick. As a result, bodyweight dropped to 85kg.
Resuming lifting Sunday, aiming for 80kg/176lb squat x 20 reps.
305# box squat w/ 4 bands on Monday
190# press on Tuesday
Milk & Meat from a girl”s perspective
http://greyskullarticles.blogspot.com/2009/12/its-process-part-1.html
1RMs, PR where noted
DL – 190kg (418ish) PR
Squat – 160kg (352ish) PR
Bench – 100kg (220ish)
Press – 55kg (121ish) Press still refuses to go up so I”m wondering if I have some kind of shoulder injury from being hit by a car? I”m not sure what to do, I”m still in the linear progression mon, wed, fri alternating A and B days. Should I just take out a bench day and press every mon and fri and only bench on wed? Any advice would help.
OOOOOOOOHHHH YES!
I”m and ADULT MALE. Feels good man, feels damn good.
Elizabeth – great article, thanks for posting it. Does the author post here as well? If you could invite some more females here, that”d be greeeeeat, thanks. I don”t think I”m out of line in speaking for all of us on that one.
Jesco – What are your loading increments on press? At that weight, 1-2 lbs/workout (.5-1kg) is probably appropriate unless you are gaining lots of body mass. My press never did anything until I started doing 2.5lbs/workout increases. Don”t skip bench, even though your press is a bit low in comparison. Got a vid?
Press 125x5x3
Squat 235x5x3
Dead 295x5x1
Weight up to 224.5. Still eating.
On a reset in my squat/power clean ..
Press 132.5# – 5,5,5
Dead Lift 385# – 5
Bench 190# – 5,5,4
Hit 375×1 today on deads. Old PR was 345.
Only gained 1 stupid pound this week.
BW about 180
Squat 255 x 5 x 3
Bench 195 x 5 x 3
Press 145 x 5 x 3
Deadlift 290 x 5
Power Clean 170 x 3
PRs: Bench 150x3x5 and Dead 285×5
285 was my 1RM about 3 months ago, feels good to rep that bad boy.
Weighed in at 220 today, up from 205 a month ago. Nearly every lift is a PR these days since I never used to squat or do anything serious in the gym, god I”m glad that”s over.
squat: 235 for 3 x 5
press: 132.5 for 3 x 5
deadlift: 285 for 1 x 5
PRs (3 sets of 5):
Squat: 325
Press: 150
Bench: 230 (1 set only)
I was tired last night before squatting so I had a big cup of coffee and the caffine sure helped, that was my 3rd attempt at 325 and it went up pretty easy. Press I am going to need 1.25# weights, that was 2nd time at 150 and barely got the last few reps. Bench I had the first set of 5, the 2nd/3rd set I had a spotter who kept touching the damn bar, oh well, no way I would”ve had all reps anyway. Going for 330×5 in deadlift tonight will be a PR.
I”m on vacation in Mexico for 2 weeks at Christmas, so I”m going to test my maxes next week (even though I”m still making linear progress, it”s been 10 weeks and I want to see where I am at). I will resume the CFWF program when I get back and will also order a belt.
Been doing Wendler”s 5-3-1 program for about two months now. I”m working as a Graduate Teaching Assistant while working on my Master”s Degree at SFASU, where I was an offensive lineman for four years before graduating last December. I took some time off from training to let my body and joints relax. During this time I ballooned to 307 lbs, up from 295 playing weight.
I started getting back in the weight room in February just kind of working my way back in and continued working out at our Student Recreation Center until a few months ago. Way way too many 90”s small guys in there. One squat rack at this place, no platforms, 2 Smith machines (haha), couldn”t do standing military press (safety hazard?) and every shitty machine you could think of. Had to get outta there so I got in touch with my old strength coach and started getting back to the basics of barbells, kettlebells, sandbags, the good stuff.
On week 2 of second cycle of 5-3-1.
Monday: Squat 355×11
Wednesday: Overhead press 165×7
Today: Deadlift 374×15
BW: 280
Ht: 6”4″
Love this site.
Fucking A. New PRS!
Squat: 270x3x5
Bench Press: 165x3x5
Deadlift: 305x1x5
Woohoo!
Squat 5x3x290
Press 5x3x155
Clean 3x5x160
Bench 5x3x230
187# @ 5”10″. I am gaining weight!
I am out of town and missed my DL, 360# was next. I”ll attempt it next week. I visited a CF affiliate and did their strength WOD (floor press) and METCON that took 9:40.
Pulled 375# for a single
Pushed 235# for a single
255# 20 rep squat
Squat: 225/5×3
Press: 115/5×3
Ate one half of a rotisserie chicken Tuesday night with 16oz milk and 8oz egg nog for dessert.
BW PR: 197lbs. (5”10″) Probably will get to 200lbs in a week or two, which will be a lifetime PR!
Brian D.- Those numbers are damn impressive for any bodyweight.
I”m also using 5/3/1 programming.
6”5″, 275lbs.
My PRs this week were
DL- 485×12
SQ- 415×12
It was a “3” week, if anyone cares.
Jacob – ask and ye shall receive. that”s my article, glad you enjoyed it :) I”ve never posted here but I stalk this site regularly. good stuff!
317 x 1 friday morning 1:45 AM. Last summer I barely hit 185 in a crossfit total.