PR Friday

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I hope everyone is enjoying their holiday weekend. There’s no Q&A today, but here’s what’s on this week’s agenda:

PR Friday: Post your training updates and PR’s to the comments.

Thanksgiving Weight Gain Challenge: Post your videos to the comments. Everyone else start rating them on a scale of 1 to 10.

Movember Fundraising: The fundraising effort hasn’t raised much money in the last week (we’re at $3,701 total). There are literally 36 team members who haven’t raised any money whatsoever. What the hell is that? C’mon people, ask around and raise a little money.

 

68 thoughts on “PR Friday”

  5. This is the worst week to be Canadian. Working while Americans are eating and watching football. I’m taking American Thanksgiving as a vacation day next year. I may even make myself an entire Thanksgiving dinner for weight gain challenge purposes.

    More than a couple PRs this week:
    Clean & Jerk: 205#
    Snatch: 155#
    Bench Press: 225#

    Also, on the linear progression:
    Back squat: 3×5 @ 230#
    Press: 3×5 @ 122#

    I’m overtraining/underrecovering right now, so this weekend is all about recovery. Instead of my normal Friday workout, I’m going to watch wrestling. Instead of my Saturday workout, I’m making chili. Also: sleep.

  6. I have shit to do so I don’t have time to combine the before/after into two videos.

    So here’s the before, (4pm, 191lbs)
    http://www.youtube.com/watch?v=Vn8BxIqCDlM&feature=youtu.be

    and here’s the after (9pm 204lbs)
    http://www.youtube.com/watch?v=440YoexaVd8&feature=youtu.be

    And here’s a screencap from the video if it’s too quick to read.
    http://imgur.com/mUqFv
    so 5 hours, 13lbs.

    I thought we were eating dinner at like 6, so I weighed in earlier than I would have normally. Yea, my beard sucks, and I have no mustache to speak of. I’m fully aware I’m a pussy.

    As far as training PRs.

    Squatted 375×5 for 2 sets in a pink power ranger shirt on sunday. Possibly my best squat day ever because of that shirt.

    Starting TM on saturday finally.

  8. Mon

    LB Squat- 135kgx5, 152.5kgx1
    Bench 115kgx1x3
    Pull up bdwt (98kg) x 5×3
    RDL’s 115kgx5x3
    Side planks

    Wed

    Dead 177.5kgx3
    OHP 70.5kgx3, 73kgx2, 75.5kgx2 (PR), 75.5kgx1, 80kgx0 (fail, unplanned anyway, as Kirk saw when its christmas in the gym, take advantage)
    Chin up bdwt(98kg) + 26.25kg x 3,2,2 BDWTX8
    Side planks

    Fri

    LB Squat 137.5kgx5 (PR), 155kgx1 (PR) Prob good for 165-170 fresh.
    Close grip bench 102.5kgx5 (PR)
    Pendlay rows 92.5kgx5x3 (PR 3X5)
    Hammer curl using tricep bar 40kgx10
    Rolling db exts (Ryan Kennelly style) 10kgx10, 14kgx15
    Weighted (4kg db) 45 degree back extensions x 10 x 3
    Side planks..

    Rest over weekend!!

  11. 3rd week of 3rd cycle of 531.

    3 PRs this week:

    Press: 130×10
    Bench Press: 205×10
    Squat: 295×9

    Last week’s deadlift PR was 365×10 — this one was awesome because I’m an idiot and thought I had 355 on the bar. Figured out that 315 + 50 is actually 365 as I was taking the weights off. Sometimes I amaze myself, and not in the good way.

    I’m going to do one more 531 cycle and test true 1RM at the end of the year hoping to crack 200lb press; 300lb bench; 380lb squat and a 500lb deadlift. Hopefully a new baby sometime in the next few weeks doesn’t interfere with training or recovery too much.

  13. GSLP PRs (as of resuming training):

    Press: 47.5kg x16, 50 kg x13
    Bench: 97.5 kg x10
    Squat: 115 kg x9, 117.5 kg x10
    DL: 152.5×5 (not repping out on deads)

    Other gym PRs:
    1) helped a friend rehab a tight back/neck
    2) helped a lady with neck problems start working on her mobility (t-spine, shoulder internall rotation, hyperlordosis, and the desk job lifestyle)
    3) talked with four different guys who seemed lost in the gym about squatting

    Hopefully I’ll get chances to coach people at the community gym I’m training at.

    Pissed off PR: turned on the TV to see a celebrity ‘athlete’ challenge, only to find that the heaviest guy weight 78 kg, the lightest 55 kg, and they were all taking off their shirts to show anorexic bodies that have just low enough bf% to see weak abs. Then the commentator says, ‘look at these thoroughly trained bodies!’ Pissed me off enough to get all 10 reps on the bench that night. Major waif-endemic here in Japan.

  14. Justin – I’m going to be starting a training blog in Japanese (there is pretty much nothing in the way of valuable training info over here), and I was wondering if I could translate some of your posts to post on the site. All posts translated will be properly credited to the original author.

  15. After some down time due to a dislocated finger this summer, I built my squat back up and sured up my form. I tested my 1RM on Wednesday and hit 375 – 15 pounds heavier than my last PR.

    For this year’s Thanksgiving challenge, I set out to reach 10 pounds. It was a lofty goal, but within reach. Watch the video to see if I made it: http://youtu.be/w9-mE4y-eQM

  16. PRs – 295 3×5 squat, 140 3×5 press, 370×5 DL, 195×5 bench. Determined to reach a 315 squat (can probably do this already), 405 pull (a bit more difficult but still within reach), and 225 bench (the hardest of these since I suck at benching) by the end of the year.

  18. Squat 340 x 3,1
    Bench 215 x 2,2,1
    DL 355 x 5, 375 x 1

    Had to use my school’s other gym. For some reason the floor has very little grip, like if somebody dumped gym chalk all over a linoleum floor. My feet were sliding all over the place during my squat, and to some degree on my bench, hence the missed reps and general shittyness. Decided it wasn’t worth risking an injury over, so I ended up leaving some weight on the bar. Oh well.

  21. Only PR this week was Bench: 170×16. Everything else was okay. Spent a good day with family yesterday. Three more weeks and school is over. This semester has just flow by.

  24. Turkey day I pressed 60 kgs for a tripple, defeating my previous double PR of 60 kgs, and solidifying the fact that my 60 kg 1RM for press is way out of date.

    Then today was absolute shit, I was hardly able to make snatches at 59 kgs. It was embarrassing. I’m guessing it was the eating and sleeping like shit. But fuck it, that half of the chocolate pie was totally worth it.

  25. Benched 320 for ten triples. The first two were always good, the third was always a grinder. Hmmmm. I’m glad this bench cycle is ending. Real PR’s to come soon.

    RB Squatted 425 for 5 sets of 6. The leg is getting better.

  26. 15 lb pr on my snatch, felt easy…went for more, felt impossible. c & j stuck at 245, doesnt feel like im ever going to break through 245 with the jerk, i can clean quite a bit more, but whatever. i keep saying im gonna do conditioning after i lift, but week after week goes by and i find a way out of it every time.

    snatch pr-190

  27. Bench: 200×3
    Squat: 240×8
    Press: 120×8

    My 11-year-old son deadlifted 95×5. He’s 80 lbs and all knees and elbows right now, so I was really proud of him.

    QUESTION: My son has been learning to squat on the box, and he does a pretty good job, especially with forcing his knees out. But as he is coming back up, he has a tendency to shift his hips from side to side, as if he’s looking for whichever leg is going to be stronger. Any suggestions on queing or drills to help him improve, or is this something that just takes some practice and time to overcome?

  29. Purchase PR: Homegym acquired thanks to Black Friday deals. Can’t wait to lift at home!

    Question: I’m going for a supertotal. Lots of people in the Olympic weightlifting crowd say that conventional deadlifting is bad for clean form. Does sumo deadlifting have the same negative effect?

    • I don’t think the deadlift is bad for the clean – it’s more that it doesn’t really help it, and the systemic stress of a deadlift is going to reduce the volume of cleans you’re able to do. Sumo would probably do about the same thing.

    • Frickin A. That had to feel great. Was it tempting to go for 495 and screw those 2.5’s? Or did you just make the jump straight from your previous PR?

  36. Had a big week, first week of a new cycle.

    Squat: 335#x5
    Bench: 260#x7
    DL: 365#x8
    Press: 165#x6

    Then I decided to add push press, and remembered the Clean Your Presses video, so power cleaned 185 + 5 push press, Clean 205 + 5 push press, power clean 225# + 3 push press. I haven’t done cleans in ages, but the last time I tried to clean 225#, I struggled. This week I power cleaned it like it was nothing. Felt good, going to have to modify my program in January to bring oly lifts back in.

  37. I decided to turn my volume day up to 11 and make it a bit of a two-a-day. I thorougly enjoyed all 4 hours of this.

    Saturday 11/24/12
    TM Volume Day
    Squat: 280 5×5
    Bench: 240 5, 5, 5, 2, 2
    Row: 205 3×5
    RDL: 145 3×8
    ===1 hour break w/snack===
    Pull Ups: 8, 6, 3
    Curl: 40 x8, 6, 6; 35 x7, 6, 7; 30 x8, 9, 10; 25 x20, 15, 15
    Shoulder DB “Arnold” Press: 35 3×8
    Tricep: 90 x 10, 10, 7 (finished 3 reps with 70lbs), 7 (finished 3 reps with 70lbs), 4 (finished 6 reps with 70lbs)

  38. Monday

    BS 5×5 @295#
    BP (paused) 3×5 @185#
    BP (touch-and-go) 2×5 @225#
    DL 1×5 @365#

    Wednesday

    RDL 5×5 @225#
    Press 3×3 @135#
    Pull-ups 3×5 @BW+35#
    Dips and Farmer’s Walks

    Friday

    BS 3×5 @315#
    BP 3×5 @225#
    Press 4, 3 @135#
    Rows 3×5 @185#
    RDL 2×10 @185#

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