New Sites
A lot of you have asked for training logs of those that are involved in this website. My tech-savvy friend Adam (who helps out with the site — thanks again, Adam) helped set up some sub-sites. AC, Chris, and Mike now have their own sub-site to be used as a training log, but will also be used for whatever they want to post about. As far as their programming goes, they are all younger intermediate lifters who compete in raw powerlifting. I took all three of them to USAPL Raw Nationals last year.
AC
Chris
Mike
I nagged Ben Claridad to make a site that would allow him to show his art work, and he turned into an amusing training log that also hosts his art work. Here is Ben’s site.
These sites are updated a few times a week, so be sure to check them out.
PR Friday
Post all of your PR’s and training updates to the comments. Regardless of your strength level you are a part of this brotherhood of lifters on the quest to 70’s Big, so don’t be shy.
Oh, and fuck the Steelers.
C&J 305#
Snatch 235#
DL 445# x4
BW 225#
– taken 4 months off of weightlifting, now trying to prepare for a meet at the end of the month
Nice, I’m excited for the new sites. I need to troll A.C. till he drinks beer.
Also, fuck the stealers.
No PRs this week, working back up from a deload, and trying my hardest to eat and sleep consistently.
So when can we expect Bren’t site….www.shrug-thug.com??
Brent will have a site soon.
–Justin
PRs:
Squat: 335# 1×5 (first squat PR in about six weeks), still waiting on my Inser belt to come in the mail. I ordered it Jan 4.
BB Row: 190# 3×5
Power Clean: 140# 5×3 (just started doing these, weight doesn’t feel heavy, technique is improving but feels like it sucks so I need to make a video)
I’ll attempt two PRs tonight: Squatting 340 and Rowing 195.
Food: Last night before going to bed I loaded up my crock pot with Matt Truss’ pulled pork recipe. It turned out fantastic! I’ve got about 1/3 of it for lunch. I can’t wait.
Clothing PR: I really hate to call this a PR but I ripped my second suit right down the ass just sitting in my chair at work this week. This was a $550 Calvin Klein so I’m going to try to get it repaired, but that probalby isn’t going to do anything since I’m just too big for it now. I just bought this suit last year. I’m down to three suits, one of which is the exact same size as one that already ripped, and I have to wear a suit 5 days/week. Uh oh!
Squat 295x3x5
Bench 220x3x5
Deadlift ????
I ended up running out of time at the gym. My SS linear progression is going well. I might stop at 295 for a workout or two though because even though I got all the reps, they were ugly.
No squat PRs for a couple weeks still.
No bench PRs for two more weeks.
195# BBR PR attempt tonight.
No squat PRs for a *few* weeks still.
Squat 320x3x5
Deadlift 405x1x5
Bench 251x3x5
Press 165x3x5
BW 211
LP gains slowing down. Time to invest in fractional plates.
Squat: 390×5
Squat 290×20
Curl 135×5
Pullup 92.5×8
Dip 120×8
Not really a 70sbig type of PR, but I learned recently I can do a full push-up with only my hands in contact with the ground if I bend my knees.
Squat 370 1rm
Dead 425 1rm
Bench 300 1rm
Texas Method FTW.
Day 19 of 30 day Paleo challenge. Down 17 pounds, from 250 to 233. Diet is getting easier, not drinking is getting easier, and 210 is looking a tad bit closer. I have a killer menu scheduled for a Paleo Superbowl party, too.
Great to see the logs put up. I noticed Ben’s blog in a link on the comments earlier in the week, and it’s great stuff. Putting it all in my Google Reader to keep the inspiration flowing. Any other good site recs would be cool (like the Dezso Ban blog).
How are you training right now? I’ll e-mail you if you don’t see this to catch up.
–Justin
9×210 bench (5/3/1 3×3 day). 85kg split jerk (new lift for me).
3 new PRs this week
Squat PR: 395×5
Bench press PR: 285×5
Body PR: I busted a blood vessel in my eye some kind of way. Hope that’s not a bad thing. Fuck it, right?
C&J: 85 kg, just getting into the olympic lifts
I have a history of some patellar tendonitis that would flare up whenever I run or play basketball too much. After I finished the C&J yesterday, my knees were definitely feeling it. Does anybody else experience knee problems with the olympic lifts?
You have to ween yourself onto the Olympic lifts. Just get a little work in for a week or so. The concept of introducing new things slowly isn’t followed very well, and I’ve been meaning to talk about it.
–Justin
Squat = 200 x 2
Deadlift = 210 x 2
Bench = 145 x 1
Yes, lame. But I’m working my way up. I was inspired by the 1981 Women’s Champioships to step up my training and have already made some progress; I added 15 lbs to my Squat and Deadlift after two weeks.
First time post. Just started lifting a few months ago, def appreciate the no-bullshit 70’s Big philosophy on fitness and food. Working on putting together an effective strength & conditioning program now that I’m back home from my wedding, etc. in AZ. Plenty of room for growth in both departments.
Current ht/wt: 5’7″ 200#
Current PRs:
Bench: 190 x4
DL: 300 x2
Squat: 285 @ 1rm
Press: 135 @ 4×5
Pwr Clean: 170 @ 4×3
Not really a PR, but going to John Welbourn’s cert this weekend, and potentially a superbowl party with the cert crew after. That will probably be f***ing rad.
@big_mike, I also have knee trouble. Partially torn medial meniscus. Get some rehband knee sleeves.
Got a 180lb 1RM bench press yesterday with bodyweight @ 170. Not a huge number, but a twenty pound PR over what I was able to do last month.
Couple of squat PRs: 315x5x3
Three wheels went pretty well. Then, My week got jacked up with the snow so I farted around to find a squat 1RM (first time doing so in about 6 months) and hit 350×1. That’s up 75 pounds since finding 70s Big and training correctly. I like it!
Tied my bench PR, breaking it on Monday
Food/medical PR (sort of)
Went to the doctor to get a cholesterol check, because my mom has been nagging me (She’s NOT a supporter of me getting 70’s big, dad’s just shrugging it of bragging of his old days). Got my results yesterday, had normal level of cholesterol, hell yeah I thought! Buuuut I was about to have a kidney failure, and had a low amount of red blood cells due to that, and it was damaging my bones. Solution, no more whole milk and massive cut in my protein intake… What the &%3! Am I supposed to do? Anyone else had that problem?
SS Novice lift PR: Squat 336, bench 210 (all set across 5×3)
What do you mean you were about to have a kidney failure? From what? What was the reasoning for your low RBCs?
–Justin
Squat – volume PR:
5 x 5 x 315#
Bonus information
The doctor was convinced I was sticking massive amounts of D-bol /roids into my butt, and that was the cause of my bad (bad way) kidney. Didn’t believe it was possible to go from 220 squat to 336 in 3 month time and gain 35-45 lb mass, mostly muscle in same periode, without “help”. Not sure I got him convinced…
I still would like to know what was wrong with your kidney.
–Justin
On the Facebook Fan Page I started the 70’s Big Exchange where we can buy/sell lifting stuff from each other. Here is the text from what I am selling:
I’m selling a York Olympic training bar with York bumper plates and change.
Here are the specs from the catalog:
28050 Solid Rubber 10kg Training Bumper
28051 Solid Rubber 15kg Training Bumper
28052 Solid Rubber 20kg Training Bumper
28053 Solid Rubber 25kg Training Bumper
28015 1.25kg Olympic Iron Plate – black
28016 2.5kg Olympic Iron Plate – Silver
28017 5kg Olympic Iron Plate – white
32002 2200mm Men’s 20kg York Olympic Training
Bar, 28mm, satin chrome finish
The MSRP of this equipment is $1562 prior to tax.
This isn’t crappy stuff; it’s all well-made. I used it all only a handful of times (under 5). I was very impressed with the whip and feel that it helped me hit a 155kg clean and jerk in a training session a month or so after nationals (no heavy training before this day, and at nationals I c&j’d 157kg). I missed 160kg a couple times.
In any case, it’s barely used.
Offer price: $1000
I live in north-west Florida and my parents live in Atlanta, so folks from the south-east could get this without paying any shipping.
Did Pavel’s Russian Bear for my deadlift, 9 workouts over three weeks bumped my 1RM from 180kg up to 190kg. If I’d been a bit smarter with my attempts I might have made 192.5kg or even 195kg, but still decent results I think.
You sadden me with your lack of AFC support! AFC NORTH, represented. To be fair, I guess, few Bears fans are cheering for the Pack. That situation is markedly different, though.
Squat 290×9, 295×8, 300×7 (last Fri, Mon, today)
I guess your obligatory roots make you say that…perhaps.
Even if I wasn’t a Browns fan, I would still hate the Steelers. Roethlisfucker is a complete fucking douche.
If the Packers were playing anyone else, I’d root for the other team because I hate hearing how awesome Aaron Rodgers is (he’s my new Tom Brady, except he isn’t a fucking loser like Brady).
–Justin
130kg front squat for 10×3, fuck yeah! I fSQed 120kg on Monday, 125 on Wednesday. 3 weeks ago I was only front-squatting 100kg.
@big_mike
I feel it when the volume’s too high and/or I haven’t been doing enough mobility&flexibility work. I then hit it with ice and a shwack of Ibuprofen/Advil. I just heard today that rolling and stretching the quads will help.
Squat 395
Bench 260
Press 185
Going for a new record of 360 on deads Saturday. Really want to focus on getting those much more stronger. My biggest problem is the initial lift off the floor. But once I get them pass knee level they go up smooth. But I figure I was barely able to pick up 320 off the floor around Christmas so they’re slowly but surely improving.
Go Packers!
@barbarian7931
I have a similar problem with DLs. I’m giving deficit DLs a shot, hopefully they’ll help.
Anyone have a suggestion of where to get some sweet knee high socks (with the awesome 70s stripes at the top)? I looked on amazon and they’re all cat-in-the-hat striped or female and Foot Locker and Sports Authority didn’t have anything. Apparently they’re required for USAPL deadlifting.
skatersocks.com
–Justin
squat 5RM 355
deadlift 5RM 425
press 2RM 180
Maslow-
Just go to Dicks or a similar sporting goods store. Buy “football” socks. That’s what I used at my first USAPL event. Should be able to get a 2-pair pack for less than $10.
Long time lurker, first time poster! Several cycles into 5/3/1, hit PRs a couple times this week:
Squat 170 x 3
Press 80 x 6
Deadlift 232.5 x 3
Also just shamed my backpacker husband during a short weighted ruck!
Deadlift 205kg
C&J 95kg
Justin – my training as of late has been shit. Pure shit. It’s not worth mentioning, except for the part about growing my nearly-epic beard. I’ll have a real update on it in a few weeks, hopefully. For now, I’m just trying to maintain some LBM while “dieting,” so I can get real reckless in the near future.
Maslow – I get my tall socks at American Apparel. It’s worth the trip just to scare some hipsters.
I’m pretty late to the party here, but I never turn down a chance to follow someone’s training log/blog, especially if they are stronger than I am. Thanks a lot Justin, this is a sweet-ass addition.
PRs:
Squat 3×415
Bench 3×255
Deadlift 2×485
Super bowl should be cool. This is pretty much the first season that I’ve payed any attention to the NFL.
@SnickerSnMilk
ice is a great idea, but there has been at least one study that shows NSAIDS, while making an injury feel better, actually slows the healing process for ligaments and i think tendons
i haven’t had enough time to dig around lately and read up more on the subject, so maybe someone else knows more than i
Press: 8×130
Deadlift: 13×270
Bench Press: 10×200
Squat: 10×235
Not a great week, but a PR in each big lift is still good.
Most time off lifting from being sick PR. I will just consider it a deload week since I PR’d 3/4 last week.
@stonerider – read the same thing before, pretty sure it was in Muscle and Fitness I saw it, did a quick search and found this:
http://findarticles.com/p/articles/mi_m0801/is_5_69/ai_n25358368/
pretty much the reason I rarely take them. I down a good bit of fish oil and try to stretch as much as I remember to, also if my low back gets bad, I throw on one of those Thermacare Heat Wraps when I sleep, that helps. Not sure how they’d work on knees.
Oh and: GO PACK GO!
I don’t trust the stupid shit M&F has in their mag. They site a research study and then go, “Oh, do this, do that based on this one fucking experiment.” I’d want to see the research study to see if it’s a decent study to begin with and I’d want to see what population the results were gathered from. Can it be generalized to other populations? Are there any other articles? Is there a trend in different populations?
It’s hardly the case with studies highlighted in M&F. Fuck those guys.
–Justin
PRs this week:
Squat 200×5
Deadlift 260×5
Bench Press 165×5
SS
Squat 305x3x5 PR!
bench 200x3x5 not a pr
Dead 315x1x5 not a pr
BW 177 not a pr :(
Squat 290lb 5-5-5, felt better than 287 on Monday. I’m really convinced I’ll get 300 by the end of the month.
Press 122lb 5-5-5, just barely. First time past 120lb. Found some 1lb collars. Hopefully get past 125 soon.
Started Greyskull LP a few weeks ago after a miserable 6 months of sloth…did SS previously. Starting pretty light on my lifts, so everything now is just arep PR.
Squat: 205#x12
Deadlift: 280×11
presses are so shitty they don’t deserve mention.
how’d you end up a Browns fan Justin? I’m from NE ohio myself, good to see another masochist…
btw fuck the steelers.
New sites and training logs? Awesome.
The world of 70’s Big is becoming an entire swole-er system.
I am still on the quest to becoming a behemoth. That’s my update.
Yeah, fuck the steelers! Go packers!
i like to think of my quest to getting 70s big is broken up into 2 parts- football and post-football/crossfit/since becoming 200 lbs again… several PRs this past week.
Bench 225×10
Clean 250×1 (eazy peazy too)
Press 145×10
and im going for a 450 DL this morning… and my squat still sucks (feelsbadman)
However much it makes me sound like a pervert…Long time lurker, first time poster.
All weights in Kg (imperial scares me)
Squat 100x3x5
Deadlift 130 1RM
Bench 100 1RM
Overhead Press 45x3x5
BW…not worth mentioning
You know you need to sought your life out when you bench as much as you squat.
Here in the UK the basis of 90s small is disgustingly dominant
also being at university means that my levels of alcohol abuse greatly restrict my training prowess.
looking forward to watching some six nations rugby today. oh and seeing as the basis of support is for the Packers on this website ill be loving them up come superbowl time.
Male/ 19
@jennanigans
Awesome screen name :)
http://www.funnyordie.com/videos/0e65e16c1c/super-troopersshenanigans-from-dirttron
PC: 67.5kg x 1
Meat PR: Picked up our grass-fed meat order from the local CF gym this morning – just a small box but ended up being nearly 23kg, so should keep us going for a little while.
Also, asked them to throw in some fat for me, which i then rendered down to tallow this evening. First time i’ve tried this and it was pretty easy. Think we wound up with about 1.5 litres of tallow from about 3kg of fat (prob 2kg after trimming it).