Today is PR Friday, so post weight lifted, consumed, or gained to the comments. You still have time if you are trying to rip some jeans or hoist a female friend overhead. If you hoist a male friend overhead, regardless of your gender, this is not cool (for females it is not because your male friend is not heavy enough).
———-
I have trained Glennis, a 34 year old gal, here at the gym for about 7 weeks now. She came here a bit underweight, and was really gung-ho about getting stronger and gaining weight — she even made the comment that some increase in bodyfat was A-okay. I put her onthe linear progression with a mission to eat much more protein.
An average girl doesn’t eat enough protein in general, especially one that is training correctly. She didn’t have any restrictions on calories or carbohydrates, I just told her to include protein in every meal, drink more milk (which she likes), and get her protein intake to be a bit above her bodyweight if she wanted to increase muscle mass (measured in grams, of course).
Glennis’ progress is not profound by any means, but it is a bit interesting in that it dispels all of the silly shit that women think is going to happen to them when they train with barbells. They think that some how they are suddenly going to get supreme genetics and “bulk up”, as if it is gonna happen over night. Also, eating more is not the same thing as getting fat. We saw the other day that Zach gained almost 80 pounds of body weight with about 60% of it as muscle, and the same thing can happen with girls, but just on a different scale. In general, girls are weak, and whatever they are interested doing will be augmented by an increase in strength. Period.
In seven weeks Glennis lost a skosh of bodyfat, gained some good muscle, and got a good deal stronger. I have the data for those of you who are interested, since it’s fashionable to call bullshit on training progress on the internet. Oh, and it’s important to note that in the sixth week of training (which was last week), Glennis was pretty sick and didn’t train at all. She probably lost some weight because of that, but I went ahead and took her bodyfat today anyway.
34 years old, 5’5″
Weight is in pounds unless otherwise noted, and all lifts were done for three sets of five (deadlift is only one set).
Body weight
128 –> 133
Net: +5
Bodyfat
22.7% –> 19.8%
Net: -2.9%
Lean Body Mass
98.9 –> 106.6
Net: +7.7
Fat Mass
29.1 –> 26.4
Net: -2.7
Squat
45 –> 95
Net: 50
Press
25 –> 57
Net: 27
Bench
45 –> 63.5
Net: 18.5
Deadlift
30 kg –> 58 kg
Net: 28 kg
As you can see, Glennis lost fat, and gained muscle to have a net increase in body weight of five pounds. Obviously she was already skinny and not fat to begin with, but this is an example of a real life scenario where a girl gained almost 8 pounds of muscle in 7 weeks. Glennis also lost bodyfat without even trying to, which means two things; A) she probably could have eaten a bit more, but I’m not scolding her, and B) it goes to show that when a girl trains PROPERLY, results are inevitable. Full body, multi-joint strengthening exercises are going to be the most useful in any training program.
This last part is for the ladies:
Glennis also developed a rump — the kind that girls want to have. I say this objectively (since I have a lady friend and Glennis’ boyfriend is a friend of mine who trains at the gym — pretty strong dude); her muscle has increased in the region. Even though 7.7 pounds of muscle may not seem like a lot, I can see definition in Glennis that previously wasn’t there (in her arms, legs, etc.). More muscle with the same or less bodyfat is what makes a girl “toned”, and this is what you happens when you get stronger.
wow..am I first today?
Bench: 297.5X5X3
Squats: 365X5X3 (finally broke through the plateau after a reset)
no weight gain as far as I know, but I”ll make up for that and gain for the next week.
bw: 84.8kg. will be looking to get 85.5kg next week.
lifting PRs:
180kg deadlift x 1
I competed in a Bench competition at school on the 1st: 300, 320(PR), 340F(pseudo PR) (butt lost contact for a moment, still pressed and locked it out)
On the 2nd Power cleaned 205x3PR
Today Shoulder Pressed 155×3
Bench 205 3×5
Press 185×5
Power Snatch 150x2x5 (still learning the movement)
Also got two standing ab wheel roll-outs, my first ever. Those are frickin” hard. (I do them for assistance work)
Squat 300×5
Press 137.5×5
Deadlift 355×5
BW 210
5”9″ 242
PR”s for the week:
Tue – DL 500×1
Thur – Front SQ 365×1
Gained 2.3 pounds in one day, then took a piss and loss a bit of it, but it”s the first time I”ve gained more than a pound in a day.
Pressed 200 x 4. Probably a PR for me.
Press 3x5x154
Bench 3x5x245
reset squat and deadlift after the starting strength seminar last weekend to work out some ba habits I had developed.
Also, had a TV PR. One of the local news stations here in Amarillo put on a Biggest Loser Amarillo competition and got 5 different gyms in town to participate. Each gym was supposed to have two contestants losing weight. We decided to have one contestant gain weight instead though. So anyways our gym ended up gettin second place and they wanted to have us on to talk about our weight loss strategy. But we threw em a curveball and brought in our guy that gained weight instead of the lady who lost weight. So instead of spending the whole time talkin about weight loss we spent the time talkin about how he drank whole milk, followed the novice training program designed by Mark Rippetoe and gained 23 pounds in 2 months. Which isn””””t much I know but he just finally started puttin in the work outside the gym and eatin like he””””s supposed to. So I thought that was noteworthy. Flyin in the face of traditional thinking.
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Outstanding! That made my week. If the affiliate airs that story, send us a link, and we””ll get it posted. 23 pounds in 2 months is stout. He is deserving of a Biggest Winner award.
-Gant
This is the making of a good 70’s Big contest on the website. Stay tuned.
–Justin
Squat: 415×1
Press: 170×1
Deadlift: 475×1
It felt good to be that guy leaving 4 plates hanging on the squat rack.
Gained 10 pounds in the last 10 days.
Shooting for a PR on the Overhead Female Press of 63 kg. Wish me luck in my endeavor.
@TheSun
Nice work, I”m stalled at 395 right now.
Bench: 3×3 255#
Press: 5×3 150#
Squat: 5×3 315#…I decided to stop being a pussy and make sure I”m deep enough on my squat. Sure as shit, I went deeper and not only felt some DOMS the next day or two, but was nauseous for about an hour post-workout. Outstanding.
Some lift PRs:
squat – 315, 3 x 5
deadlift: 365, 1 x 5
power clean: 185 x 3
Ryan,
thats great. way to fuck with a tv show.
Bodyweight: 242 at 6”
Press: 142x5x3
Bench: 220x5x3
Going for 2 plates tonight on bench work sets. Just like Zach, this will be my first time ever benching 225.
Bench 257x5x3 might not count: last set spotter touched the 4th rep but not the 5th
squat 425x2x5
Chin 72.5x3x5
DL 390×2 failed a set of 5 and got a 2 rep best
Deadlift: 405×5
Back Squat 140×1
Front Squat 112.5×3
Deadlift 150×5
Not sure what I weigh now as I haven”t checked for a week or so…the latter two PRs were set today even though I was hungover :)
Ryan you guys are boss.
This was a week chock-full of PRs:
Snatch 205 lbs
C&J 260 lbs
Front squat 305 lbs
Press 3 x 5 – 150
Bench 3 x 5 – 220
Attempting a 5RM Deadlift at 380 later today
@kav36
thanks!
did you rep it? (395)
BS=425x5x3
DL=415x5x1
BP=280x5x3
SP=180x5x3
BS: 455x1x3
DL: 465x1x3
BP: 325x1x3
*Started Texas Method this week and today was my first Intensity Day. Bodyweight this a.m was 183 at 5”8″
Had an all in all pretty nice week:
BW – 85kg as of a few days ago. Me and The Sun are having a little weight gain competition, which I”m winning.
Squat 117.5kg 3×5
BP 72.5kg 3×5 (Poor, I know, but I”m working on it).
Press 60kg 5-5-3, The bar was too far from me on the last set, definitely nailing it next time.
PC 60kg 5×3 + had someone take a look and my form seemed fine to him, except the racking which needs to be quicker.
@TheSun
Just a 1RM 395#, but my grip tends to be an issue when I start pulling heavy. So close.
Are you alternating your grip?
–Justin
@Brent, what is your bodyweight? all of my lifts looks like 1-3 workouts behind yours, progression wise.
After one month:
BS @ 130# (x5)
BP @ 110# (x5)
DL @ 150# (x5)
SP @ 65# (x5)
PC @ 95# (x3)
BW @ 130 (+5)
My wallet hit a PR in buying food too.
Amazing site.
Thanks in large part to info garnered on this site, the progress I””ve made in my second attempt at lifting (lifted a bit in HS, then did distance running for 3 yrs. in uni – done w/ that) has been extremely encouraging.
Started Feb. 7 at bw 165 (ht 6””0″),
full back squat 225.
Yesterday I weighed in at 183 and managed three good reps of 275. Stoked.
My current goal is a 2x bw squat (at whatever bw that happens to come). Any special tips regarding how best to achieve this other than the basics (lifting and eating big)?
Stick with it my friend. You”ve got the right idea.
–A.C.
Work sets
SQ: 117.5
BP:82.5
DL:155
Went for 165kg DL, for a single and couldn”t move the bar. Multiple cheeseburgers required.
is it likely that I have serious technique flaws if my BP, BS, and DL numbers are all pretty close to one another?
BP 5x3x280
BS 5x3x285
DL 5x1x315
Yea the two women news anchors kept trying to stear it back towards the contest and weight loss. We filmed 4 live segment over the course of an hour and a half live show. Each segment was only about 2 minutes long. I had to throw them a few bones. They kept mentioning weight loss and I”d just say if they are trying to lose weight we just get them on paleo, but that strength was still always an emphasis in any of our programs. I mentioned we have some women that have gotten substantially stronger while losing inches.(we have a few women who can squat in the 200”s and pull in the 300”s) I managed to throw in things like “strength is the most important physical attribute”, and that “strength keeps you out of the nursing home, once you are no longer strong enough to perform daily activities you lose your independence”, and threw in the Rip quote about there is no such thing as firming and toning, only stronger and weaker. And that cardio is just a waste and stuff like that. Turned out pretty well I think, considering it was last minute and we had no idea what they were gonna ask us.
Also I forgot to mention another PR of sorts. Our gym is having its first power meet next Saturday. It”s not sanctioned or anything, so we are only allowing our members to compete since we are new to this and are cutting our teeth on this one. But we are gonna try and do it right. Here”s a link to our registration page. http://events.constantcontact.com/register/event?oeidk=a07e2ria4ww58d8299d&oseq=a011fg3ksjdk3
@kav36
are you using the mixed grip and chalk? what about pull-ups?
if you are already using the mixed grip and chalk, then the pull-ups are going to strengthen your grip.
@DanielM
I just let you a week ahead, next week, and I”m still stronger :D
I had a weird looks PR – my neighbour came home as I was walking down to the man-cave with my belt over one shoulder, a bag containing my rogue shoes in one hand and a half full 2-litre bottle of milk in the other. She seems to be avoiding me now.
@The Sun
We”ll just have to see about that!
Squat 260x5x3
DL 315×5
Press 125x5x3
BW@186
Pants PR – graduated from 32in waist jeans. Unfortunately I won”t be able to buy bigger ones until next week. Trying to avoid ripping them until then.
Bugbomb, good job on the lifts, but if you walk away from the rack, leaving weight on the bar when you are done so that someone else can put it away, you are an asshole. Have some respect for your fellow lifters, not everyone wants to clean up for you as their warm-up.
finally reached the 200 pounds in BW
Did a CFFB total because i am about 5 weeks behind in programing. Did one a month ago.
5”8 200lbs
PC- 1 Rm 215–> 225
Sq- 1 Rm 345–> 375
Bp- 1 Rm 225–> 240
Dl- 1 Rm 415–> 455
Pretty sweet increase in a month mainly due to increased milk consumption and some pretty good coaching at my school”s gym.
Press – 115x5x3
Bench Press – 155x5x3 (yeah, I know…I”m working on it)
BW: 184.5 lbs at 5”9
Only 15.5 lbs left until I”m an adult male!
Drank half a gallon of milk while typing this.
Scale at gym said 220. I suspect it runs high to shame everyone into hopping on the treadmill. Silly bullshit.
Clean and Jerk #205. Failed on #215.
Awesome work Glennis, that kind of story is what I like to hear to keep my fiancé motivated. I respect your hard work for making that progress, and getting past the mental aspect most women fight with.
Finally some PRs for me since my auto accident. BW of 240!! Finally, it feels great. I”ve never pressed anything besides 3×5 @ 185# doing SS, and I did an easy 201# double after my squat/press/chin workout. BW press shouldn”t be far off!
Squat PR 120kg (265#) 3×5
will eat as much as it takes to get my squat to 300 pounds two weeks from today
BW-210
I”m still following the 5,3,1 program, 2 more weeks then I am going to try the “Starting Strength Program”. I am getting addicted to the gains in strength.
Deadlift
3@300
3@345
3@375+7 reps
Press
3@145
3@170
3@190+3 reps
Then blasted 10oz dry aged ribeye, 1 pound sweet potato with butter and brown sugar and washed it down with whole chocolate milk.
20repsquats – you joking? I left the weight on the rack, not the bar.
The asshole is someone who misreads and then accuses.
Plates get moved all the time at my gym, so anytime I see 4 plates hanging on the rack, I wonder who used that much weight and what they were doing.
Unity fellas.
–A.C.
BS 410x5x3
DL 395×5
SP 185x5x3
BW: 213
Squat:500×3
Rack Pull:465×5
@20repsquats
Overreaction fail. My bad. Long day. I”m really not an asshole, though.