Busy Post

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There is a 70’s Big Workshop in Alpharetta, GA this Saturday (near Atlanta), and you can still sign up by going here. The price is $85 and we will start at 10:00 AM. E-mail me if you have any questions.
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The Super Total is this month’s challenge. Some of you dudes were being a pain in the ass about stuff not being heavy enough in the challenges, so now is your chance to do a challenging lifting day. The details for the Super Total are here.
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Since I haven’t been talking about it, I’ll extend the 70’s Big Face Picture Challenge until Labor Day weekend. To learn how to make the face, go here, and go here for info on the picture submission contest (including where to send the picture). Winners will receive posters from Killustrated.com.

Jacob is pretty good at it


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Also, you can receive a 10% discount on any order over $25 at Killustrated.com by using the code “70BG” when you check out. There are some sweet posters and cool shirts.
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PR Friday
Let us know if you’ve had any PR’s whether you think you are strong or not. If you don’t have any PR’s, let everyone know how your training is going. The discussion probably makes everyone’s work day go faster on a Friday.
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Random Video — Kendrick Farris clean and jerking 211kg in training.


56 thoughts on “Busy Post”

  6. Good Volume Day this week.
    Squats 275x5x5, Press 115x6x5+ 120×5, PC 155x5x5. Kroc Rows 100×5. Actually went a little too light, could have done more across the board.

    Intensity day yesterday, stayed moderate since it was first time with a belt! Belts really do rock!
    Squat, 315x6x1 (tied last PR)
    Bench 180x7x1, 190×1(5 lb PR)
    Deadlift 415×1 (relatively easy) (tied all time PR)

    Quick Question for anybody that knows. I’m currently set up to do Volume, then Intensity, then recovery day in my weekly rotation, with my two day break after recovery, will this slow me down? I feel super rested for Volume day, but I’m not feeling quite tip top for my 1RMs.

    @Maslow- nice 20 rep squat dude!

  10. Deadlift: 445×1
    Bench: 285×1
    Squat 390×3 Technically a PR, although I reached 385 on linear progression. Missed a few workouts early on TM and had to reset.

  13. @SMC – nice work on the clean. You’re showing a little arm bend in the 2nd pull, and not really finishing the pull. Try to keep your arms “loose” and finish the pull with your hips, the weight will come up.

    @The Sun- You’re starting your 2nd pull a little early and not getting a good extension, therefore leaving the bar out front and not getting it as high as you can. This is causing you to “reach” out front to catch it, and its why you’re stepping forward in the recovery. Focus on keeping the bar close and pulling it up your thighs, while making sure to fully extend at the hips.

  14. this weeks notable accomplishments

    -gained between 4-6lbs BW this week (weighed 177lbs this morning)

    -upped longer term goal from the 85kg class to the 94kg class (so that I can be >200lbs)

    -C&J’d singles across at the same weight that was my max lift at competition in July. And it could be classified as a “lighter” day/ “ez pz”

    hopefully PR’s to come tomorrow.

  15. Work PR: Just hit 90 hours this week. I ought to finish right at an even hundy. Ain’t right.

    Choke PR: I took a break and stopped by to help with the last half of my son’s judo class. I fought a 2-on-1 with two other instructors (66kg and 81kg). As soon as I’d smash one the other one would start choking me or try an arm bar. It ended up that one of them took my belt off and got it around my neck. Obi choke FTW.

    Went back to the office bruised, battered, and happy.

  18. Post-injury PR’s for me (@ 208BW):
    Deadlift – 523
    Squat – 365×9 (on a 5-3-1 rep out)
    Bench – 305, 282.5×3

    Wife’s PR’s (@ 135BW):
    Deadlift – 363
    Squat – 200×7
    Bench – 135×3

  20. Managed to do my TM workouts for the week. Ankle sprain seems to be healing okay.

    Squatted 400x5x5 on Saturday and 445x5x1 on Wednesday.

    Deadlifted 445×5 on Wednesday as well. I tried out something like that “reach for the sky” thing Nolan uses… I’m not sure if it made it easier to lift but it did keep my belt from pinching the shit out of my stomach. :)

  21. @enlightenedsnipe – “I feel super rested for Volume day, but I’m not feeling quite tip top for my 1RMs”.

    That’s the reason why recovery day goes before intensity day.

  23. training is going well learning how to reign in on my level of FOCUS on the Olympic lifts. I’ve done 3 meets in 4 months and the next one will be the Atlas Challenge September 12th. I’m going to hit 100kg for the snatch and 137 in the clean and jerk!

  25. I forgot to mention..

    BODY WEIGHT PR: 186 pounds this morning, after waking and pissing excellence. (up about 15 pounds in three weeks and about 25 pounds since this time last year)

    CLOTHING PR: sat down in my car last night and the button on my shorts popped off like a champagne cork. I’m confident this was due to extreme gomad leg growth, not a muffin top.

  28. brisket = purchased
    stubb’s rub = purchased

    fucking pumped to smoke this tomorrow. Will be referencing Gant’s video (thanks for posting that)

    —–
    Hell yes. My email is gantgrimes AT gmail.com if you run into a snag.

    -Gant

  30. All PRs this week

    BS 320x5x3
    SP 160x5x3
    DL 360×5
    BP 225x5x3
    PC 175x3x5

    2 more weaks till I go on leave back to the states! my 70s big shirts await me..

  31. PRs:

    BS 1×3 140kg
    BP 1x5F 90kg

    Fairly happy about the 3 plates on the squat and a little disappointed that I didn’t hit 5 reps on the BP again, although improving by a rep is a start I suppose.

  32. Deadlift 1×5 @ 408 lbs
    Bench 2×5, 1×6 @ 235 lbs ez pz
    Press 3×5 @ 160 lbs
    Dips 5×5 @ +100 lbs

    BW PR 189, PR by 4 lbs

    Dissapointment PR: Still can’t squat, oly lift, run, jump ect….

  34. Back Squat: 300lbsx5x3 (1RM used to be 300)
    Deadlift: 300lbsx5x1
    Bench: 210x5x3
    Press: 145x5x3 (1RM used to be 145)
    Still on my linear progression. I’m glad I haven’t topped out yet. Switching things up to the Onus Wunsler program to get some clean work in and give my deadlifts a break.

    BW: 190lbs (Gained 20 pounds since the start of August)

    Still need to push hard and get that last ten pounds and find a meet I can start competing at in Tennessee.

  36. Back in the gym after one week off and another full week of rehab for shoulders/bi’s/elbows.

    10×3 of Deadlifts / Pushdowns
    Deadlift: 10x3x425.
    Pushdowns: (not that these matter) 5x3x200, 5x3x180.
    Exercises done back to back, ~1 min rest between sets.

  38. We had several nice PR’s in the gym here this week.

    Daniel finally cleaned 100kg for the first time at 85kg.

    Blake snatched 115kg which had been a sticking point, and is extra hard when you’re nearly 6’6″. we have a goal for him of a 200kg backsquat for 3 by 5 in the next month or so. Still on his linear progression @ 19 yrs old. BS was 3 by 5 @ 187.5kg very easy this week.

    Jason narrow grip benched 150kg 3 by 3.

    I narrow gripped 127.5kg 3 by 3 with a pause on each.

    Steve singled up to 230kg in the backsquat 3 times.

    We’re getting ready to host our very own meet for the first time the first sunday in october.

  39. Pretty big week. I played around with 10-5-3-2-2-2-2 instead of 5x5s and ended up with some nice PRs.

    Deadlift 230 lbs x 1
    Back squat 190 lbs x 1
    Front squat 150 lbs x 2
    Overhead squat 140 lbs x 1

    I was the most thrilled with the OHS PR. I haven’t been able to OHS at all since fucking my shoulder in May. I haven’t even put more than 105 lbs overhead since May. I got the green light to OHS today, and I just went with it. Things felt great, so I kept going up. The rack jerkwas easy. I know my knees were forward, and I’d like to be a little further below parallel, but it wasn’t ugly. Biggest issue was my wrists. I forgot how much heavy OHS kill my wrists.

  40. Oh, this was also the first time I’ve done unassisted pullups and ring dips since fucking my shoulder in May. I hit:

    2 x 10 kipping pullups
    3 x 3 false grip ring pullups
    2 x 2 ring dips

    That’s way off my PRs, but it didn’t hurt, so that was good.

    Sadly, I haven’t gained any weight in the last 3 months of 5x5s.

    F/34/5’8/137 lbs

  42. H 6’0
    W 206lb
    A 23

    Last week I had a pretty awesome squat Pr. In February when I started lifting for strength I squatted 275×5 and last Monday I squatted 475×3. I know the reps aren’t the same, but pretty damn close to 200lb increase.

    I’m currently getting ready for my first powerlifting meet in September, and if all goes well I’m looking to peak at the time of the event.

    Deadlifted 495×3, 505×2

    Bench is in development, and I will be focusing a little more heavily on upper body strength after the competition to get it up to the same quality numbers as the other two lifts.

    I love 70s Big.com, and I hope everyone continues to get strong and lift some monster weights.

    Thanks Matt, and good luck.

    –Justin

  43. Squat PR: 385×5
    Press PR: 182.5x5x3

    Unfortunately, wrist injury PR: fucked up my right wrist. Been unable to press / squat / clean for 4 days now. Ice + fish oil + glucosamine + ibuprofen is helping.

  46. No PR’s lately but recovery has improved and my strength is back to where it was before and I feel better overall. Weight is 166 and it would probably not workout for me to gain more right now, no time to really focus on weight gain but overall good weight for my height.

    Might compete in a PL meet in Sept if I can make it.

  48. Annoying back pain/injury this week.

    I think it was getting back into squat cleans and too quickly adding 17kg to my “max” last Friday that overloaded the tissues. Or maybe it was the heavy dumbbell snatches I did Monday, or sprinting without a warmup, or all the sitting around I do.

    Anyways it’s important to know why you’re hurting and to still train how you can. Tuesday-Thursday sucked. Friday an idiot co-worker tried to jump on me, causing tingles part way down one of my legs for a few hours.

    I stuck to my plan of oly maxing each Friday and timed singles Mon, Wed and it turned out ok.

    21/190/5’7″
    Snatch 110kg
    Chinup +105×3
    Iron Cross 2sec@ ~50 degrees out

    Bet PR: Last summer an ex-weightlifting coach for my high school bet me a steak dinner that I couldn’t run a sub 5 second 40yd dash within my first 3 tries.

    Little did he know, I had a school record in the 4x200m and 5s is not that fast. I brought my spikes and did a 4.9 followed by a 4.8 after squatting for my first 2 timed 40’s ever.

    Anyways good company and 5+ lbs of steak cooked on the grill later (I got to bring some home) the bet was well satisfied.

    Sweet story.

    –Justin

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