PR Friday

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One Wednesday evening I contracted the bubonic plague and have been out of commission since. Tomorrow there will be a workshop in Atlanta — it’s still on of course. List your PR’s or training updates to the comments.

P.S. Puking is not a sport.

46 thoughts on “PR Friday”

  1. Still recovering from weeks of sickness.

    Building PR- made an oly platform at my work- we are moving all of our strongman training equipment here, so I figured I would build a platform and order a new barbell and bumper plate set.
    3/4″ oak center with 3/4″ stall mats
    http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc6/183504_1887530633956_1412154826_2212902_2428668_n.jpg

    Teaching PR- got my Mother in law in my Rehband knee sleeves(she has knee issues) and showed her some mobility exercises and why she should do body squats and good mornings- her p-chain is ridiculously tight.

  2. Puking may not be a sport, but is making people puke? My streak is still alive. Every team conditioning practice I’ve run this preseason, at least one person has needed a puke time out. 3 weeks now.

    Making people vomit because they are unadapted to what you’re having them do is not a sport, it’s just poor programming. If you’re trying to toughen them up mentally, then that’s different, but typically reserved for the military.

    –Justin

  3. Just 2 PRs this week:

    Deadlift: 242.5 x 3
    Press: 85 x 5

    Am making steady progress with 5/3/1 on deadlift, press, and bench. Decided to shift my squat to a Greyskull LP-model to see if I can get it to budge.

    Money-saving PR: figured out that I don’t need to buy a prowler since I can just push my car up and down the street instead.

  4. PRs:

    Squat 345 x 5 (will attempt 350 later today)
    Curl: 100 3×8

    Today I’ll complete my third week of the Texas Method. It seems to be working so far. 350 squat will be a great milestone.

  6. It’s unfortunate that puking is not a sport, as I am quite good at it and wouldn’t mind competing.

    Squat: 385 x 1 x 5
    Bench Press: 250 x 1 x 5
    Deadlift: 435 x 1 x 5

  8. Going for 290 x 3 x 5 squat today, and finally getting my belt tomorrow. I’ve been having trouble hitting depth in the last couple workouts, so hopefully that will help me nail it without any problems.

    That 300 is tantalizingly close.

  10. 3 weeks out from my first powerlifting meet. Did the first round of singles with rules yesterday and was pretty psyched with the numbers.

    Squat – 365
    Bench – 250
    Deadlift – 365
    Total – 980

    All new PR 1RMs

    Thinking I’ll hit 375 on the squat this coming week or next and that might be my first attempt.

    Failed 260 Bench after not waiting long enough between reps and having to quickly grab a spotter, I don’t know, I threw off my routine a bit. I think 250 will probably still be my opener for bench. So hard to train bench with max intensity when flying solo.

    After weeks of shitty deadlifting I finally hit a new PR. My previous best was 340 about 6-7 months ago. 375 with wrists straps. I hit 345 and it went up nice, said screw it, let’s tack on some more and nailed 365, I was pumped yesterday. That was my max deadlift day, so I’ll be taking it easier the next couple weeks and likely opening with 365 at the meet.

    1000+ total would make me happy

  12. 5/3/1 continues to reap benefits

    Bench: 210×3 PR
    Squat: 360×2 (beltless PR, will hopefully get belted squat technique fixed tomorrow!)
    Press: 160×1- ten pound Pr! Hell yes!

    Deadlift forthcoming in a few hours.

  13. Competition PR: Triad Barbell Open in Winston-Salem.

    I did not make weight, haha. I weighed in at 70.1 kg, so I lifted in the 75 kg weight class.

    I attempted and made a 21 kg snatch and passed on my next two attempts.

    I attempted and made a 21 kg clean and jerk and passed on my next two attempts.

    42 kg competition total.

    Hilarious. But, it qualifies me for Masters Nationals.

    Even more hilarious. The two 75 kg lifters did not make weight, and they had to lift in 75+. So, I was the only 75 kg lifter.

    First place. Gold medal. By default. For a 42 kg total.

    Dying.

    Masters Nationals are 4 weeks from today. Worst case scenario, I will get some huge snatch PR and then hit ridiculously pathetic C&J again.

  14. @MattTruss

    I wouldn’t open with PR’s

    open with less than PR, hit PR on 2nd lift, and then create new PR on 3rd lift.

    you set yourself up with an easy(ish) opener and your confidence is pumped for the rest of the lifts.

  16. A week full of PRs for me!

    OH press – got my 3×5 up to 140#
    Dead lift – reached 5, 3 and 1 RMS this week! the 1RM was 365#
    Bench – call it a half-PR – 225# had been my previous 5RM, but I did it for a 3×5 today.

    Yesterday’s post was pretty funny! Some of the posts got kinda serious….we all have to remember, Justin and the crew are looking to both enlighten, and entertain! Yesterday was obviously the latter. We gotta learn to laugh at ourselves! (especially us crossfitters….)

  17. my thought was I’d open with whatever my training max was, but maybe I should step that back a tick. I was kinda thinking adrenline and being able to push it would make my gym PRs easily attainable. we’ll see how the enxt 2 weeks go

  18. @MattTruss

    I’m not expert, for sure, but I’ve always read that you should open with your “last” warm-up.

    Having pulled 375×5 in training, I opened with 375 and was pretty happy with the progression on the next two lifts.

  20. Posted on wed but nocone answered

    Well it seems i have been training with some messed up ligaments in my thoracic spine for about 6 months(Since a car wreck last year) The military docs seemed to have “missed” it. I dont know how bad the damage is yet. Appointment on the 9th. I just know when i woke up one morning i for real almost couldn’t get out of bed because of the pain.

    The doc said (Civilian Doc in the ER) that i tore some ligaments. Although i dont have an MRI yet, sew hopefully its not that bad. This is kinda shitty since i just hit a 450lbs back squat, 240lb snatch and a 305 C&J all PR’s (Im a little guy at 5’10 180lbs dont hate)

    Does anybody have any advice on rehabbing this injury???
    I cant stand to sit on my ass and not go to the gym.

    E-mail me. Ligaments won’t really heal, but there might be some things you can do.

    –Justin

  21. Meet PR- 1st Meet, VA Open last weekend in Zion Crossroads

    Deadlift PR: 330.6lb

    State Record PR: Deadlift Women’s 198+

    The only way this could get any better is if I spontaneously grew a beard.

  22. So many people sick and injured, that’s too bad.
    Some PRs while following CF Football:
    Front Squat 360 (BWx2)
    Power Clean 256x1x5, 262×1
    Press 199x1x5

  23. 205 rack jerk…2nd time doing them. Pretty happy. Just missed 215.
    255×1 front squat

    @Joe Smash. Nobody is going to hate on anybody here that is training their ass off. Numbers are just that, numbers and a 240 snatch is nasty. Good on ya. As for reahab? If you are anywhere near Cali…get to Kstar and get fixed, or ask him to refer you to someone.

  25. @Terrible – was that a 5RM?

    Hmmm, my 5RM seems low for an opener (335 squat, 225 bench, 315 deadlift). I’ll probably go like smithb said, maybe 350, 365, 375 for deadlift. 235, 250, 265 for bench, and 360, 370, 380. for squat depending on how the next 2 weeks go with the heavy singles.

    I’d like to use the comp. set-up to push things a little more then I can in training, especially with the bench since I train solo. I think that’s more important to me then going 6 for 6. I’ll make my gym PRs my 2nd attempts and see how they go to determine my 3rd attempt. Thanks for the advice fellas.

  26. Weighed in at 91.7kg (201 lb) this week. I am finally a man!!!

    PRs

    Squats- 135kg x 5 x 3
    140kg x 5, 2, 3. I’ll get it for all 15 next week fo sho
    Deadlifts 190kg x 5
    Also I completed the form to compete in the British powerlifting championships on the 20th march. I can’t wait!

  30. Rep PR Squat 280×5,5,9

    Life PR-didn’t get to make it to the seminar today sadly, but I will become a godfather to my friends son at his baptism tonight.

  34. @Boris Thanks a lot man. I wish i could get to someone as good as kstarr but im in Omaha NE there dosnt seem to be anybody good out here. Plus the military is prob not going to refer me off base to someone who know what there doing.

  38. @HighVoltage

    nice 20 rep squat, man. How was it for you?

    @TBone

    “Even more hilarious. The two 75 kg lifters did not make weight, and they had to lift in 75+. So, I was the only 75 kg lifter.

    First place. Gold medal. By default. For a 42 kg total.

    Dying.”

    Classic. That’s what you get for not pussing out and showing up anyway, even though you were hurt.

    How did it work with 42kg? Did you just pick it up and then do the lift from the hang position, or did it have to be one continuous motion?

  39. @Dr McFacekick

    Awesome result from your first meet – great work! Not too sure about the beard-growing business, though…

    Is it just me or is Zion Crossroads the most bitchin’ place-name ever? Sounds like some crazy intersection in the desert, with Robert Johnson, Eric Clapton, Bob Marley and the Dark Lord all jamming and getting high as kites. Apparently Satan kills on the skins – imagine John Bonham, but less booze…

  41. Moving on up.

    DL 405×5
    Bench 275×2
    Squate 375×2

    Squatting has been feeling great this last week. Been working on more hamstring engagement and it seems to be paying off.

  44. DL: 420×8
    Bench: 285×5

    BW:248
    5-3-1
    More PRs this week as it is the “1” week. I’m going to try to hit 1RM in squat, bench, dl (hit press for 245×1 last cycle)

  46. @sapper09 – They had to be legal lifts, so they were both from the floor. 15kg bar with 2.5kg technique plates, .5kg change and spring clips. Boom. Honestly, the snatch wasn’t too bad, but I was afraid I was going to laugh for the C&J. I’m not really sure HOW to clean 21kg. But, after I did my Jon North intro for both lifts to pump up the crowd, I did attempt to be serious and make them look like Real Lifts.

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