PR Friday

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I have a few things to take care of before I get the rest of the post up. In the mean time, you may start posting your PR’s.


77 thoughts on “PR Friday”

  1. Squat 166kg for 9.

    Golfers elbow – though I have only played the game once 15 years ago I seem to have symptoms consistent with this condition – medial epicondylitis on both arms.
    Anybody have any help on rehabbing this? Could it be a strength imbalance – my forearms look very 70s big but maybe I need some reverse grip stuff to balance the gripping?

    If it’s medial then it sounds more like tennis elbow. In any case, I bet it’s your squat grip that is causing it. You need to figure out if it is, or what is. Then you should look at how people have rehabbed it on Rip’s forums.

    –Justin

  2. Back to hitting PRs after a reset on the LP:

    Squat – 310x5x3
    Hitting 3 wheels on Monday, psyched for that. Although, apparently everyone Justin and AC knows does 3 wheels in their sleep, but whatever.

    Tried out the exaggerated arch position on the bench press this week, to see how it would help. I used some information from Dave Tate’s bench article on T-Nation, I think someone here posted it a while back: http://www.t-nation.com/free_online_article/sports_body_training_performance/dave_tates_sixweek_bench_press_cure

    It took and is still taking some getting used to, but it did seem to make the weight go up easier. I noticed my tris and shoulders being more sore then normal after a heavy bench day, so that makes me think I’m recruiting more muscles in the effort which is good. I’ll be playing with it more the next month or so and decide if that’s what I’m going to roll with into my first competition.

  3. Edit: Just double checked the USAPL rulebook which is what I believe the meet I’m entering will be using and they state: The feet must be flat on the floor (as flat as the shape of the shoe will allow). So, I guess that blows that technique up. I guess I’ll try and modify it some so I can still get a good arch in and keep the feet flat.

    Also an equipment PR this week: Got my singlet in the mail. Went with APT for fast shipping and I found a promo code that got me 15% off and a free set of wrist wraps. PLWATCH was the code I used if anyone’s interested. I just wrote which wraps I wanted in the comments, sweet deal. What do you guys rock for underwear during meets? Thinking of just going with an athletic supporter, boxers aren’t allowed, I assume the same is true for boxer briefs. I’ve got no tighty whiteys, but I don’t imagine that being very comfortable to lift in. So it’s commando or jock.

    You can get good foot positioning with flat feet. AC does a really good job of this if you search for some of his videos.

    –Justin

  4. Food PR only

    I consumed a 5lb roast, carrots, potatos, and a gallon of milk in a day. Also had 2 bananas with almond butter.

    Stall on BP this week after hitting a PR last week.

  5. Squat- 340×1, 315x2x3- beltless
    Sadness PR- realizing my belt was stolen at the gym when I left it there.

    5/3/1 has been paying dividends, on track to break my old PRs this next cycle, and feeling good all around.

  6. Addendum:

    Bench PR- 210×1 (5 lbs, but still), 180×8.

    Been lowering the volume on assistance work, which I’ve noticed leaves me considerably less tired for hitting the main lift the next session.

  10. x10 Power snatch 175lbs (all singles)
    x5 C&J 260lbs (all singles)
    x3 Clean 300lbs
    5×3 Squat 345 very easy

    Now that I found a gym that has bumpers my Oly lifts should be getting respectable this year.

    Also i broke my left ankle and dislocated my left shoulder. As a result my left shoulder & leg are smaller than my right. Any suggestions on fixing this?

  12. Squat 330x5x3 pr
    Press 190x5x3 pr
    Deadlift 435×5 pr

    Three PRs at 5rm in one week – not bad! I generally get better as I get heavier, so my 1rms are better than my 5’s across would indicate – so was happy to hit these marks in the 5rm.

  13. First post — been lurking for a while.
    Squat: yesterday hit 425# for the first time
    Learning the O Lifts
    Snatch: 130# (I can PS more, but I will only give myself credit for what I can overhead squat)
    C&J: 225# with a sloppy jerk

  14. No PRs for the moment as I just started trying out 5/3/1. I can say that the additional deadlift volume is a killer.

    Other than that, I sent in my entry for the Missouri State/Ozark
    Powerlifting & Benchpress meet on March 12th.

  15. Willie B.,

    Give yourself credit for whatever you can power snatch. You only need to get under the bar when the weight becomes too heavy to power snatch. If you are dropping under weights that you don’t need to be, then chances are you aren’t finishing pulls and being as explosive as you should be. Sounds a little like the crossfit “squat” clean fiasco haha. Im interested in what you can power snatch.

    PR’s- working through 5-3-1…hit 290lbs x 12 LBBS. Should put me around 425 for my meet in 3 weeks..

  16. @MattTruss223 – You may just need some blocks under your feet to keep them flat while creating the arch, and blocks are allowed in the rulebook. If you go back to Dave Tate’s article, you’ll see how step #3 tells you to dig your heels into the floor anyhow, so your feet should be flat to do so.

    Thanks for the APT code! I have my first meet coming up and need to get a singlet as well.

  18. Bench: 4 x 120 lbs

    Stalled on bench this week. Knew that was coming. But, I will still take this as a PR because it was. I need to reset and make 1.5 or 2 lb jumps.

    Power clean: 158 lbs

    This was not pretty. I was cleaning and hit 153 lbs. My clean PR was 155 lbs. So, I went for a clean at 158 lbs, and I just pulled it higher than I expected. My rack was fairly shitty. But, I’ll take it because a PR is a PR. And, now I’m back to being a dumbass with a power clean that is higher than my clean, so I need to fix that soon.

    This was a shitty week for squats, and now I have the flu, so I’m grumpy.

    F/35/5’8/155 lbs

  19. Hi, Never posted.

    last weeks Prs:
    Press 190
    DL 500 (35lb rpr)
    squat 475 (100lb pr)
    BW a little over 230 (95lbs above starting weight)

    Oh yeah, and the eye doctor says I even got thick corneas! Hell yes!!!

  20. Squat rep PR
    405×5 405×2 405×1
    Then some accessory work for flexibility

    435 DL rep PR 8 reps

    635×3 rack pulls last night.

    Hit the 310 stone to 52″ 2 times last Saturday. Breezy.

    Where do you set the pins for your rack pulls?

    –Justin

  21. 5-3-1, WK 2

    Bench, 3@215, 3@240, 3@275+8 reps
    DB Bench, 5×10@105
    Dips 4×10@30

    Deadlift, 3@325, 3@370, 3@415+7 reps
    Cable Rows 5×10@220
    Narrow Pulldowns, 4×10@205

    Press, 3@140, 3@160, 3@180+6 reps
    DB Press, 5×10@75
    Shrugs 4×10@120

    Squat, 3@300, 80%, 3@340, 90%, 3@380+6 reps
    Front Squat 5×10@230
    Lunges, 4×10@100

  22. @marcus – No prob man. I see that now in the article, I was using the technique that he shows in the video portion, apparently they are different, I didn’t think they were. In the video he’s up on his toes and says to try and plant your heels, which is impossible, but you have to try in order to get the pressure on your traps. I’ll mess with it next bench day though.

  23. MattTruss —
    Some people seem to like weightlifting shoes for powerlifting. This seems to be true more and narrower you get — I squat pretty narrow/ higher bar placement and like my weightlifting shoes. If you are lifting in gear, the wide stance and ability to sit into the suit seems to make flat shoes preferable — I’ve never done it.

    Oh, and I have split snatched 185 but stopped praticing that once I reached acceptable shoulder mobility.

  25. PRs:
    1. outgrew ALL of my jeans — the smallest pair doesn’t even get past my thighs now
    2. BW up to 176
    3. I’m three weeks into my first serious LP, so although I’ve gone heavier in every lift, I haven’t done this much volume. I’ll call this a volume PR.

    @Captain Ronn:
    The nice thing about powerlifting is that it correlates directly to strength and performance gains on the field. If, unlike me, you’re a more advanced lifter you may find that practice and conditioning are limiting your strength gains in the gym. If that’s the case you may want to modify your lifting routine to maintaining the strength you have, while putting extra emphasis on plyometrics and power cleans [like a track and field thrower] to develop explosiveness, which is essential in rugby.

  28. PRs:
    Squat 405 3×5
    Bench 300 3×5

    Repeated Deadlift and Press workouts as they are stalling for whatever reason.

    Officially entered in USAPL California State Powerlifting Championship on February 19th.

  29. PRs:

    No weight PRs however I was able to bench press for the first time real weight (10% reduced from what I was doing 3 weeks ago before the trap/shoulder pain set in, so 225 lbs) for 3×5. This is very relieving. I decided to quit fucking around with my set up and to just keep it tight and do what feels right. I still think I screwed up my trap by talking on the phone and typing at work too much, but the pain didn’t really show up until I was trying to incorporate a true powerlifter’s set up after watching the “So You Think You Can Bench” series. Perhaps I do need to incorporate the setup prescribed there but if I do I think I need to go WAY down in weight…to like 135 or something…and basically relearn the lift. I’m not going to do that now.

    Bodyweight is still holding steady at an 80s Small 194 lbs. Goal for the year remains getting to 200 lbs with only about 12% bodyfat.

    @dairyfarmer.

    Check out coolstorybro’s question here: http://www.70sbig.com/blog/2010/10/pr-friday-thread/

    And my question here: http://www.70sbig.com/blog/2010/11/pr-friday-18/

    here: http://www.70sbig.com/blog/2010/10/you-kill-tha-joe-you-make-some-mo/

    and well once I asked the same question but I can’t find that post. Anyway, point is I had the same issue as you and it turned out that I was gripping the bar a little too close. I’d also recently started playing golf so I was getting really pissed that I was getting injured by an old man’s game. I sent in a picture of my grip to Justin and he quickly diagnosed that as the problem. Since then I’ve been gripping at closer to bench press grip (I’m 5’9″ and put my middle finger on the scores) and the pain is gone.

  33. Bench 197lb 5-5-5
    Dips 55lb 5-5-5
    Squat 287lb 5-5-5
    DeadLift 335 5

    I was hoping for a PR for the press too, but I only did 4 of the last set of 5.

  34. PR: Today is the 12th day of my 30 day Paleo challenge. My goal is to drop down to the 220 class. Down from 250.8 to 237 so far. LOTS of brisket consumed this week, with more scheduled at the Salt Lick tomorrow.

  35. I’m pretty much in the same boat, Jacob. I’m currently at 232, looking to get down to 215 or so. I pretty much only eat a couple slices of bread at lunch, everything else Paleo. Safeway has full young chickens on sale for $0.79 / lb, so I might be having roast chicken for the next two weeks.

    Back PR: Almost near 100% since damn deadlift injury back in November. Squatted 225 for the first time in two months, felt good. Cleans @ 90 kg. Will keep everyone updated.

  36. Food PR! My coworker and I both ate 2 chipotle burritos for lunch. He cashed his in a no bullshit 22 minutes. Took me way longer, but I also ate a chicken breast an hour later. Good times.

  39. @shinebox97

    Nice! Love double overhand grip, I only managed 363 (either for sets of five or for triples, can’t remember)-I wussed out doing more because I’d get scared of tearing up my skin badly.

    Front squat PR this week, hit 117.5kg/258.5lb for 10×3 today (5kg increase over last session).

    Power cleaned on Wednesday and Fri, hit 80 and 85kg. My triple extension sucks ass though (shitty ankle mobility).

  40. Emailed my local rugby (union) club about giving it a crack. Never tried it before, but watched invictus the other day and got me interested. Plus it will only help my S&C.

    It’s still the middle of summer here – about 40C degrees today – but looks like they’re starting preseason already.

  45. @A.C.

    “Squatted 460x3x5 yesterday with a Migraine, Strep Throat, and the Flu”

    I think you forgot to mention walking 5mi to the gym, through 3ft deep snow, uphill both ways! Lol :)

    Seriously, though, nice work.

  46. Deadlifted 545#…this caused lower back tightness/issues for the next 3 days haha but so worth it. On the 3rd day wanted to work up to a new 1RM for squats – old PR was 425. Hit 405, went for 430 and failed… next time.

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