PR Friday

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Sorry folks, there’s not Q&A. I’ll also save my reading list for next week. There are still more posts that will be trickling out today from the Arnold including an interview with the young Preston Turner, the Arnold Strongman Classic Finals, the bodybuilding finals, some clips of Arnold, clips of me dicking around with one of the booths, random expo footage, Jeff Martone, and Mark Bell (probably put Bell’s up next week).

This post is where you should tell us about your weekly training PR’s and training updates. You may have some overall training goals for 2012, but now reverse engineer that and tell us what your goals for March are.

Train hard. If you can’t, read this.


48 thoughts on “PR Friday”

  3. Not sure if it’s a PR but cruising through a squat linear progression… did 360x5x3 last night and my short-term goal is to get that to 405x5x3. Starting to get some anterior shoulder pain that radiates down to my elbow on my right side when I squat. Will need to mob and peruse kstar’s blog for a fix for that. If anyone has had similar pain let me know if you found a good fix.

  4. I want my knee not to hurt this month I sprained it doing that stupid burpee cf games workout….. f that now I can’t squat heavy and I am pissed!!!! No but question do I just stick to doing things that don’t cause pain

  5. Goal for March: get down to 230 pounds and continue to correct my squat depth and kyphosis.

    Squat PR: Legit 235x3x5 last night, going to see if I can hit the same volume at 255 tomorrow morning. I’ve had the last two weeks off from cutting fat to give my metabolism a break so this is the last super heavy lifting before I go back on my diet for another couple months.

    Chris’ photo shows that the male belly is the broadest, most functional, most elite modal domain known to mankind.

  6. 10 pull ups. That’s it. I got sick and haven’t been in the gym in almost 3 weeks. Lost my appetite along the way and am still trying to get that back. Have visibly and physically slimmed down (two belt notches). Hope to get back in on Sunday and have a full solid week of training over spring break.

    Goals for March: consecutive weeks of no missed sessions, deadlift 370×5, squat 325×5. I recently found out I have access to a Prowler and some tires for flipping, so I may start my conditioning with that. Either as a replacement for Light Day, or added in after Volume Day.

    I’ve been thinking about adding in dumbbell pullovers, dips, and maybe even Kroc rows. Right now I don’t have an assistance day so perhaps I could do all those then?

  7. No heavy lifting this week, will have a PR tomorrow, for my first ever powerlifting meet. I have my bag loaded and I’m getting ready to go. Only notable lifting this week was 195×2 on bench with two second pauses.

    Academic PR: just got a 100 on my ochem midterm, possibly 105 if there’s an adjustment.

    Will definitely have stuff tomorrow, as well as vids.

    Only other goal for march is to press 160×3.

  8. Due to ankle sprain, I’m taking a few weeks off of serious lifting to get jacked. PR’d on curlz today.

    Life PR: landed tenure-track job.

    Goals for March: rehab ankle and squat/dl something significant again. Also, bench 150.

  9. Squat 420 x 3
    Press 190 x 2 (was suppose to be a triple)
    Dead 440 x 3 (weirdly, on the first set I thought I heard the sound of metal ripping in my right ear)

    Goals for March – end the month at 220lbs and get 6 conditioning workouts in over the next 3 weeks.

  10. Goal for March: I want push my squat LP to 3×5 with 350. Things were going great, but I’m starting to get the feeling that I’m over-reaching.

    Gonna hibernate through the weekend and eat well, and hopefully things’ll be a little smoother next week.

  11. After focusing on nothing but squats for a few months, finally hit 180kg (396lbs) low bar today. Did an easy 200kg (440lbs) deadlift after as well, then failed 210kg (462lbs).

    Strange session really, since my goal was to hit 180 for a high bar single. Failed that chronically and got pretty pissed off, so worked back up using low bar technique to hit a lifetime PR.

  12. Last training day before St Louis, followed by Nats in August.

    Nothing crazy, but I’m pulling 435 today for a triple, which me thinks is a PR.

    Didn’t bother tapering or anything due to short amounts of time in terms of preparation.

  13. Snatched 175lb (15lb PR).
    Pressed it out, though, so my first thought was John North saying “It may not have been pretty, it may not have been 3 white lights, but it went up”.

    Also DL’d 405 for 5 pretty damn easily, post injury PR.

  14. Just started a weightlifting cycle, so no PRs.

    The weightlifting stuff has prevented me from hitting my normal squat numbers, which dicks me off a little.

    Does anyone have experience with this? Is it just something that will work itself out as I adjust to new training? Or is this a general thing?

    Goal for March: be able to get into a legit bottom position for OHS/ snatch, without horrible valgus knees and out-turned toes.

    Been mobbing my ass off. Kelly Starett is a boss.

  15. No PRs. Last week was a deload week. But this saturday I will be back at it prepping for my meet on May 5th. Its the SPF North Myrtle Beach Classic so if anyone else is going to be there let me know and I can hand motion at you or something.

    Uh goals for March. Stay the course with what Adam has programmed and be more consistent diet and sleep wise.

    Those goals couldn’t be more vague, Stroup. Let’s get serious.

    –Justin

  17. @Stroup.

    I’m in charlotte, nc. i will make the trip down to myrtle beach that weekend to support you. by support you i mean i will be your belt. my arms will be around your waist during every lift. deadlift will be most awkward for you, bench most awkward for me. also, you can wish me a happy birthday after locking out all your deadlifts. see you there.

  20. Training update:
    BW- 68kg
    Squat- 122.5kgx5; Felt like total shit.
    Press- 50kgx5 PR; Dead stop, feels good man.
    Deadlift – 125kgx5; Nailed down my technique introduced the double hook.

    March goals-
    -Squat 130kgx5
    -Keep hitting 1 kg increases on my press and bench 5RM’s.
    -Snatch/powersnatch on my light day 3×3 and LP that for a while.

  21. Had a gnarly weak prior with training and sprints so my legs were tight way too long. RDL’d this Tuesday and tweaked my hammie..2.5 weeks before my next pt test, awesome!

    PR’s,
    HBBS 290 3×5 (LB pr is 320 for same)I suck
    Press: 150 x5,5,8
    Bench: 250 x5,5,6
    Deadlift: bum hammie but 415 3×2 last week

  25. Tapered for two grappling tournaments, then went to the Bahamas and got my sloth on, so this is the first week back.

    Numbers were pretty online with the last time I did just strength work… So nice to know I still have that baseline.

    Overhead Squatted 135 (Loving overhead squatting lately… is this strange?)
    DL 305
    Squat 280

    Small numbers compared to most on here, but consistently improving so I’ll take it.
    Goals for march are to eat lots of protein, eat cleaner than usual, up my pullup reps, and lift lift lift.

  26. PR’s this week –

    Press – 130lb 3×5
    Rows – 155lb 3×5
    Power Shrugs – 285lb 3×5 w/ wraps (just started using wraps and they are letting me go reckless on shrugs, i love it).

  28. Still getting myself back together after a long layoff.

    Sort of PR: Bench 10 singles at 300. Pretty easy and my shoulder feels a lot better for the first time in years.
    3 inch deficit deadlift- 505×2. Meh.

    Bar speed as become a serious issue, so I’m doing more dynamic work. I looked back at my notes and found some of my best gains came from moving weight with added resistance (Chains, bands, etc.). Chains aren’t really a possibility right now, so bands will do. I am also quite excited about my fatgrips.

    Martone is pretty sweet. If you want to learn proper kettlebell usage, he and Pavel are probably the best to learn from, with Martone being the better deal. And he’s laaaaaaid back….

  29. Front Squat 180lbsx3x3

    Justin, I could likely give you some pointers on the weighted pullup. My PR is only 85lbs, but I am willing to try.

  34. No huge PR’s this week except hitting a solid triple on push press with 225. Doing a CF Total on Monday to mark 1 year since I started lifting weights. Shit should be interesting. March goals are to train every fucking Saturday that I don’t have to work with the strongman crew I did last weekend.

  35. Nice pull, Yosh!

    Just finished the first month of the 5/3/1 BBB Challenge. I’m not supposed to be going for PR’s on the work sets, although I’ve hit a few along the way to keep me sane.

    March Goals:
    SQ – need at least 500 by mid-year to be on track. So by the end of March it’d be good to be around 480-ish. I hit 402×5 ezpz the other day, so I think I’m safe.

    Deadlift – want 550 mid-year, so 520-530 would be good for March. Hit 440×5 the other week, so again I think I’m on track.

    Bench – is also going well with a narrower grip. 275lbs for March.

  36. PR: 305, three sets of five, not a weight PR, or a rep PR, but a set PR. I’m doing the basic LP from FIT, and I’m still doing 10 lb jumps, though I might not be able to keep that up much longer…
    Junkyard PR: don’t have the plates for anything past 300, so I’m using cement blocks, on cardboard sleeves to protect the bar… Lol.

  41. Squatted 315×3 then 325×2 because it felt good. Then benched 275×2. Then dead lifted 405×5. These are the best numbers I’ve put up in a long time.
    Goals for march: pr in all lifts for the next 3 weeks by 5 lbs each time. Goals for this year 1200 lbs total at 181. IT WILL BE MINE!!!

  42. @TBone

    might i say i’m more impressed with how quickly you got your hands in place with that funky grip! I feel like i would have to practice that for 6 months WITH GOMAD and probably still suck at it.

    nice work.

  43. Life PR: passed nurse practitioner boards yesterday

    Otherwise: down 12 lbs and everything else sucks

    Goal for March: read TM part deux-get stoked-get swole-get back to adult male >200…

  45. In addition, food PR:
    I´m eating a sweet potato for the first time in my life right now and it´s really good. Problem is, the damn things are really expensive here (~4 EUR/kg).

  46. @criedthefox – Thanks. The first week was really frustrating, as I could not get the bar in a comfortable spot. I tried a Sting Ray, and it was truly a piece of shit. I finally decided to just PRETEND that I was going to rack the bar normally but put the other hand over at the last second. That seems to get the bar in the best spot.

  47. Started working with a weightlifting coach in Philadelphia this week and PR’d pretty much everything because my volume increased by about 200%

    Clean 72.5 kg
    C&J 72 kg
    High bar squat 109kgx3

    Hoping to total 140 at my next meet in May.

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