Happy PR Friday — post your PR’s and training updates to comments. Also, recap your entire year of training. Did you get better? Did you learn anything? Did you have fun?
There’ll be a Christmas related post, but otherwise enjoy the holiday and we’ll catch ya back here next week.
solid idea – i started strength training in the late summer of 2011 so I’ll include that in this also. I took my squat and deadlift from the bare bar (never had strength trained before) to a 5RM of 350 in squat and 405 in deadlift (1RM squat 380 and deadlift 440). Bench went from 185 5RM to 210 5RM (still working hard in this area) and my press went from a 5RM of 115 to 140 (i’m just realizing how weak my shoulders are…see bench comment).
BW went from a husky 210lb to a leaner 195lb (still working off my belly with smart diet and conditioning).
Big thanks to AC and 70’s big and the overall community. It’s been a big 1+ year for me and getting into the best shape I’ve ever been in. Best part was looking, as the kids say, “fly” for my wedding day.
Thanks all. Hope everyone has a great Christmas, New Years, holidays!
I have never strength trained until this go round and I love it. Been a great year! I started training late October 2011 but had an ankle surgery in February of this year that reset everything. My squat is up to 360×5, deadlift 405×5 and 425×1, bench press up to 265×5, pressed 190 for a few singles. I have a powerlifting meet coming up in April. I hope to do 400/300/500.
I appreciate the information/motivation/humorous posts on this site. It keeps me going and gets me fired up when I need it. Please keep it up Justin we all appreciate it greatly!!
You are the wind beneath our wings.
2012 was a great year for me. Finally got back to going to the gym on a regular basis starting in April after about 5 years away. Mid-August I actually started training (531 template).
PR’s improved as follows since August (calculated ORM):
Squat 335 – 389 (+54lbs)
Deadlift 435 – 496 (+61lbs)
Bench Press 235 – 289 (+54lbs)
Press 140 – 190 (+50lbs)
Looking forward to continual improvements in 2013, goals for next year include a 550lb deadlift, 475lb squat, 350lb bench and 225lb press.
Most importantly I plan to enter a powerlifting competition in 2013, help my wife get into strength training, get more short shorts.
Thanks to Justin and everyone here for all the advice, instruction, education and entertainment, I’m glad I found this site.
Merry Christmas!
I started 2012 at 33 y/o, 6′ 2″, 198 lbs, working out twice a week using 5/3/1 with BBB assistance, and box squatting instead of squatting. My strength went up along with my bodyweight. When softball began I was strong, but slow, soft (215lbs), and I pulled a hammy (I never pull hammies).
So, I got mad and dropped the box squat, bought olympic shoes, cleaned up my diet and did nothing but hang power clean & press and deep squats on Saturday mornings, and Tuesdays I did whatever I wanted (light/power day). By the end of summer I was faster, harder and a more legit 217lbs. I stayed the course through fall while growing out my beard. Women really do react positively to a good beard.
I also joined a rec basketball team for the hell of it. I’ll be 35 in a couple weeks and I can still dunk a basketball and run faster than most 20somethings. I’ll take it.
Happy Holidays everyone.
I got stronger this year. I set all time PRs of 415 squat, 295 bench, 165 overhead press, 450 deadlift, at a bodyweight of 190. I achieved my goal of putting together 45 weeks of solid training. Last week I had an food PR–I ate 9 lbs. of meat at Fogo de Chao in about 90 minutes. I was back to my normal bodyweight within 24 hours.
I have been working out all of my life — to include squatting, o-lifting, and pressing — but really only started serious strength training about 14 months ago when I switched positions in rugby and needed to gain ~20 pounds. Over the past year, I have successfully gained that 20 pounds, going from 185 to 205 (I’m 6’1″.) I have put on *at least* 50 pounds on all of my lifts (and almost 100 pounds on my squat), mostly by taking things like rest and diet a lot more seriously. I started out on a 5×5 linear progression program and switched this fall to something that looks more like the Texas Method. In terms of raw gains in strength, this has been my most successful year. And I have really appreciated the posts and comments on this blog. Merry Christmas, everyone.
This week (in pounds, with two PRs):
Monday: Back Squat (3×5 @315); Front Squat (2×5 @225); Bench Press (3×5 @225); Press (2×5 @135); Deadlift (1×5 @377)
Wednesday: Power Snatch (2×2 @135, 2×2 @145, 2×2 @155); RDL (3×8 @225)
Friday: Back Squat (2 @315, 2 @335, 2 @355 [PR], 2 @265 [F2], 2 @315), Bench Press (2 @225, 2 @245, 2 @255 [PR], 2 @265 [F1]), Pull-ups (10 @BW, 5 @BW+18, 5 @BW+35, 5 @BW+55 [F4]), Power Snatch (3×2 @135), Farmer’s Walk (300m w/ 55# kettle bells)
Training took a big hit this year due to a 6-month commute for work (in the mining industry no less, not a lot of gyms at the end of the earth). So once I finished the relocation, I established the following goals:
– set up a good home gym – check
– lift heavy weights consistently 3 times per week – check
– Get my wife and kids into strength training – check
– fully transition to a paleo/clean eating lifestyle (90/10) – check
I am not a pure strength athlete, but I recognize it as a crucial part of a. fitness and b. life. I have no intentions of growing old as a weakling (pushing 40 these days).
I hit 200-300-400 this year for the first time in my life. At any time, I would have exceeded one of those thresholds, but never all three.
For 2013 – inch my way toward 300-400-500. Watch my son wrestle and thrill with growing stronger and exceeding his goals. See my daughter learn that real women are strong women, and grow into being one. Satisfy my wife (none of this ‘it happens to everyone’ crap). Train for full-blown middle age. Run World’s Toughest Mudder for all 24 hours. Do a one-armed pull-up. Be awesome. Have fun. Marvel at people who aren’t awesome and don’t have fun.
Justin and crew, this site is the absolute BOMB. Seriously, so many strength training sites are either too pretty or too fat or too nihilist. This one is the best at embracing the full spectrum of athletes, from garage warriors all the way to national competitors, plus some solid flannel-wearing, beard-having manliness and real world practicality. Thanks for your work here – we all know how much effort this takes, we appreciate it immensely, and you are making a difference for many people.
My 18 month old set a PR.
He wore Flannel, ate a stick of beef jerky while squatting.
I keep meaning to be more active here so this seems to be a good time to start……
I have no PR’s for this week since we reset after my last meet and I’m still working my way back up. Current working weights for this week were 315 3×5 for squats, 155 4×3 for bench and 335×3 for deadlift.
For the year, I’ve had some ups and downs. My squat hasn’t really progressed too much this year because of some issues I was having with my hip but I seem to have mostly worked those out now. All it took as a little more quality time with my chiro and massage therapist, an accupuncturist, some additional assistance work and twice a week yoga classes.
At my most recent meet at the beginning of November, I totalled over 1000lbs, matched my previous squat PR at 402, set a new bench PR of 203 and a new deadlift PR of 396. And I felt like I could have gone heavier on everything except the deadlift which was kind of ugly.
I don’t post much but I read pretty much everything here and it always gives me something to think about. Thank you!
Had some real bad family related stuff go down during Christmas of last year. I didn’t lift for a good 4 months, and ate mostly donuts, fast food, and other nonsense.
Started back to training after things cooled down a little, and I had lost a TON of strength and put on a good amount of fat.
Got serious again. Trained. Ate right. Surpassed old PR’s. Pressed 200, Benched 315, Squatting over 405, and my Deadlift is knocking at the door of 500.
Overall, I’m very satisfied.
Started strength training August 1 of this year. BW 135 (cyclist in a previous life), never done a squat, deadlift, press, row…I’d benched before but who hasn’t?
Current PRs
BW: 165
Squat 320×5
Press 140×5
Bench 190×5
Deadlift 325×5 335×3
I’ve completely exceeded my own expectations with my strength improvements. This site has WITHOUT A DOUBT helped me so much (two quick examples: Justin’s 3 press fixes video; squatting too toes forward without mobility..hugely helpful)
Got some shoes around when I was squatting 225 and belt around 265. Both were great improvements to my lifting. I’ve been a serious competitor all my life with soccer and then cycling, so I understand how important proper nutrition and especially rest are. A training program is only as successful as its rest. So true in strength sport.
I’m so glad I’ve been introduced to barbell training, and I definitely see a meet in my 2013 plans (maybe the Orlando Barbell meet in February – anyone going?)
I weigh 40 pounds more than you, and your 5RM on squat — after just five months of lifting — is just 25 pounds off of mine. Thanks for making me feel terrible about myself. (In all seriousness, nice work.)
My training this year started out with a lot of bullshit, but around late April/May I got serious. Tested all my PRs this past week, and I’m at a 350 squat/225 bench/405 deadlift/160 press, which is where I hoped to be by the end of the year and more. Goals for 2013: squat at least 405, bench at least 275, deadlift at least 495, press my BW, and compete at least once.
Reached my goals of 225 x 5 Squat and 315 x 3 Deadlift by Christmas @ 6 ft 173 lbs. Not great but hopefully i can push on and get my squat to 315, DL to 405 and bench to 200lbs (Currently 140lbs x5) by the summer. I also have to start getting serious with my diet and gain some weight.
This year was a nice parabola. I started it off with a big peaking cycle leading into my first powerlifting meet in march. I set huge PRs in all my lifts (530 dead, 175 press, 425 squat) and brough my paused bench up to 2 plates. Then life got more hectic (working more, moved twice over the summer) and training plateau’d, mainly because I kept trying to do more and more while not being able to recover as well.
Then med school started and the whole thing went to shit. A solid month of no real lifting, horrible sleep, some of the highest stress levels I’ve experienced, and no gym access. However, I adapted, got everything under control, and ended up setting some nice upper body PRs. I also learned that I function well on higher reps, and after getting a higher GPA in medical school than I did in undergrad, I’m getting ready for next semester with a training plan I can fit around my school schedule.
It’s kind of funny, because in 2011 I saw stagnation in my upper body lifts and sweet progress on lower body, and in 2012 it was mainly the reverse after march. It’ll be interesting to see where things go from here, and I’ve got a few specific goals in mind that I should be catching soon.
Press PR: 195×3.
This year of training started off pretty shitty, due to hip bursitis, but in March I competed as my “return”. Squatted 403, Benched 303, and pulled 485. 10 lbs less than my best total at that time.
Since, I’ve benched 330, squatted 450 (+20more if you use calculated maxes), and pulled 495 (again, more if you count the calculated stuff). Tomorrow I’m pulling and will pull 500+. I’m sick of not being a 500 deadlifter.
Looking back, 2012 was a pretty solid year in my endeavors.
Just graduated with my BS in Exercise Physiology. Chris Riley was a GA at my school so I met him through classes in which he helped out and convinced me to compete.
I powerlifted in high school (with squat suit/bench shirt) but hadn’t competed Raw or in any type of meet since then. Did two powerlifting meets in 2012, won a bodybuilding show in November, and deadlifted a life PR of 540 @ 194lbs.
Also, got my brother serious about strength training and he has improved 69 fold in 2012. Couldn’t be more proud of him, and now even getting jealous (not really) that he is surpassing me in pretty much every lift.
Will be interning with UF’s strength and conditioning program in the spring semester and am excited for whatever the future may hold!
I got a PR of 475 for my squat earlier this year and then nailed 485 x 2 training a month back. I think I am on track to nail 500 when I max out in January. I pulled 535 x 1 for deadlift earlier this year and managed 485 x 3 in training a month back and I think I will pull somewhere between 550 and 600 based of what I was pulling in practice before I pulled 535. My press is still terrible and I have only managed 205 x 1 in practice. I hope to inch that up when I max in January. My bench has climbed up to 285 x 3 but I have not gone for a one rep max but hope to hammer out 300 early next year.
I started the year doing the Texas Method and changed up my programming over the summer after consulting with Justin and wanting to get more conditioning in. For 2013, I want to continue to inch my lifts upwards but really focus on getting leaner. I may even give Olympic Lifting a try if I hit my goal of 225 press and 315 bench early enough in the year.
I definite made some fat loss PRs… from 275 in early may to 233 today. Down like two pant sizes, still fat though.
I did not make the kind of progress I would have liked this year… end of 2011 my best squat was 450, bench 255, dead 500.
Right now this year my best are… Squat 455, Bench 270, Dead 515…
Not where I want to be. Training wise I learned that a lot of people who offer “online coaching / programming” may not be appropriate for your goals. I kind of had a real bad stint with one guy in particular. Then after the meet I used him to prep for. I hoped right on with another guy but soon abandoned that then program hopped up until this month. Where I finally got back on what worked for me LAST year this time… 4 day Texas Method Split. I did learn a lot about myself and that i am not as special of a snowflake as I would like to think. And that I have a ton of work to do to get my 400 wilks at 220.
No PRs this week as I got sick >:-/. This year’s been pretty good training wise. Hopefully I have a lot less interruptions next year
Spent most of my year on the comeback from an injury, didn’t PR my 1rm in anything except for squat by 1.8lb. Had a really good comeback squat cycle over the summer but aside from that I had an entirely shitty year.
Brb, disappointed that the world didn’t end today.
First year training, not even a full one though. I started Starting Strength in February fresh out of the cast for a broken right ankle. Failed out the first week of August @ 355 x 5 x 3 for Squats. Been doing Texas since then, although recently went back to SS for Bench and Press because I suck wang at both. Big thanks to Mark Marotta for getting me into lifting and helping me to get strong!
PR – 12/21/2012 – Squats: 400 x 5
Lost my 200th pound, put about 100 pounds on my squat, 60 pounds on my bench, cleaned up some bad thoracic spine mobility, can nearly do a dead-hang chin-up, and started training with a coach regularly.
Fuck, I just realized that I’ve been down on myself pretty hard lately. This is actually decent progress for one year.
I’m nursing a dorked-up shoulder I got while squatting last week (thought I tore my labrum, looks like I didn’t though) and a cold so no PRs this week. I’m getting away from low-carb eating and transitioning to a more protein/carb oriented thing with limited fat at the suggestion of Robb Wolf. We’ll see how it goes.
That’s fucking awesome progress.
Happy Holidays fellow 70sbig peeps. In june of this year, I wanted to have 300, 400, 500 on the big lifts. However, finding otu about hip impingement and surgery in september pushed that back. I am good for 300 on bench but that’s because I have been able to press and bench since october. Surgery recovery is cruising right along. Did some front squats with 95 pounds for a set of 10 and it felt ok… gonna start up with legs VERY slowly. Don’t wanna screw anything up. Big week of pressing pr’s tho.
BW 165
Press 165×5
Bench 275×3
This week I started doing conditioning again. One month until competition. I’m only trying to maintian my strength numbers with low volume lifting.
My numbers from Jan/Feb 2012:
Squat 1 RM: 205#
Press 1 RM: 105#
Deadlift 1 RM: 305#
Bench: 155# (maybe, I didn’t bench much early last year)
Clean & Jerk: 175#
Snatch: 115#
Bodyweight: Somewhere between 180 and 185#
And now…
Squat: 265# (tested in October, I definitely could do more now)
Deadlift: 365# (tested in November, it was an easy rep so there’s more there)
Press: 130# (I recently did 122.5# 3 x 5, so there’s likely more)
Bench: 225#
Clean & Jerk: 225#
Snatch: 155#
Bodyweight: 197#
The real turning point this year was was in june when I caught mono and had to stop training. For that month I dedicated myself to figuring out how to improve my diet and eat both bigger and cleaner. I resumed lifting in July with a better program. It’s funny when I look back at the year and all the roadblocks to my training – illness, work, relationships, lifestyle, blah blah blah. Yeah they all affected my training but I still lifted, ate, and slept well enough to improve.
I certainly benefitted greatly from training. Lifting does wonders for my confidence, yet keeps me humble at the same time. Mainly that hard work, consistency, and improved habits = reward. Always. You might not see it every time you hit the weights, but you will see eventually.
Also, I don’t get called skinny anymore. Perceptions of my manliness have increased exponentially. The ladies definitely dig it.
However, the biggest change in my life this year has been the addition of Brent Kim.
Goals for 2013…
Should be achievable: squat 315, deadlift 405, press 155. Snatch 195, clean & jerk 265.
More aggressive goals: squat 375, deadlift 435, press 185. Snatch 225, clean & jerk 285.
And get my bench up a lot.
255x5x3 Squat
90x5x3 Press (Was a sticking point for me)
Year in Review:
Was a lifetime runner up until August. Actually had a mile time under 5 minutes and was pretty proud of that (still am). Saw the light, realized I was a skinny kid at 5’11” 135 lbs. I am a Sophomore at UC Davis (Go Ags!). Finally started Starting Strength on August 20th after some prodding by Willey (and a couple of other guys) from here. Starting lifts were:
Squat: 135x5x3
Bench: 85×5
Deadlift: 185×5
Now:
Squat:255x5x3
Bench:130×3 (I’m a high school girl still, get off me)
Deadlift; 315×1, 275×5
Press:90x5x3
I’ve put on 40 lbs, bodyfat went up above 15% so I’m incorporating IF while also cleaning up my diet. Feeling and looking bigger, stronger and have more social confidence now (What’s a girl tho guys? Is that some sort of new xbox game?).
Goals for 2013:
Squat: 315x5x3
Bench:225x5x3
Deadlift:405×5
Press: 135x5x3
Achieve a body I’m happy with. Eventually bulk up next winter to become a real man >200 lbs. Maybe get into Olympic Lifting if I reach these goals in the 1st half of next year, which is the plan.
Also a huge shoutout to Justin. I’ve read every article since I started on August 20th and quite a few old ones. You’ve been my biggest resource on general knowledge so far. I can honestly say that between SS and 70sbig my life has changed for the better these past few months. I’ll continue to mold my body to become 70s big and enjoy alpha-ing the fuck out of skinny kids on my way.
Deadlift: 435×4
Bench: 255x1x5
Press: 162.5×3
I started lifting again March 2nd. I had broke my humerus arm wrestling July 2010. I stayed pretty consistent and got some good numbers within six months. I went from 27 to 17 percent bodyfat. I will continue to improve body composition and am close to totaling 1200. I hope to total 1600 in the years to come.
Started linear progression via SS five months ago. Never looked back. My working sets are 285 squat, 315 dead, 170 bench, 125 press, 155 power clean. I’m 6’2 180lbs and eating is by far my weakest point. Love to hit my workouts with reckless intensity and I look up to the guys and gals of 70s big immensely. Glad to be a part of this awesome community. #brentkim4lyfe
As others have said, thanks for all the great content over the years–I’m a long time reader, but infrequent poster. Anyways, I spent a lot of 2012 dicking around and falling in and out of training regularly due to work, injuries, and other bullshit. About 2 months ago I got my shit together, put together a home gym, and got serious about training again. Using a slightly tweaked greyskull LP that has worked for me in the past, back when i didn’t have this job thing taking up all my time and energy. I just recently started taking my nutrition and mobility work a little more seriously as well and my goal is to keep that up the new year to hit 300/400/500 on the big lifts in 2013 while cleaning up the body comp a bit.
Current lifts
Press 165×5
Bench 245×5
Squat 300×5
Deadlift 375×5 PR
Power clean 195×3
Had my best full year lifting consistently in 2012, wish I started SS sooner in the year and sooner in life. Learned a ton from this site, k-star and a few books, I’ll get to 200/300/400/500 by the end of 2013 so I can pretend to fit in here.
PR’s the last few weeks:
Power Cleaned 255 on Saturday, 215 for 10 singles today.
Press is back up to 180x4x4, 175x5x5
Push Press 245 for a few singles
Bench 275x5x3 sets
Squat 355×3, 300x5x3
Still have several injuries, both new and old. Shoulder & thoracic mobility remain an issue and have made my squat difficult. Been high baring and its a little better. About 6 weeks ago I strained my low back deadlifting and the pain has been on and off. It doesnt hurt squatting and cleaning, so thats a plus. Rehab will be a number 1 priority the next few months.
The downside is I won’t be competing in strongman for a while; if I can’t deadlift I definitely can’t do events. Depending on how rehab goes I might do a PL meet in March.
This week we maxed in preparation for the meet next Saturday, PRs were: 125 KG Clean and Jerk (Almost had 130), and 105 KG Snatch (Again, almost had 110).
I started this year coming back from a knee injury I had gotten the previous fall. I started with a linear progression that I ran for 8 weeks, until I back squatted 325 lbs for 3 sets of 5, an all time PR by a lot. Having my wisdom teeth removed screwed my progress up, but soon after that, I moved out of my parent’s and finally had a place to train the Olympic lifts at (a dream of mine since I was 16…), so I started that. When I started I could Snatch 175 lbs, and Clean and Jerk 235. Five months later, in September, I had Snatched 226 lbs, and Clean and Jerked 265 lbs. But then I re-injured my knee. After that, I didn’t lift heavy again until just last week, when I found out that Nebraska FINALLY has an Oly lifting club. And so I joined up with them, set those PR’s this week, and I’m heading to my first Oly meet on the 29th.
I’d say it’s been a great year, if it weren’t for that knee problem… Hopefully I can get that all healed up, though, and now that I have a coach, I might be in a better position not to re-injure myself. My long term goal is to Snatch 143 KGs (315 lbs), and Clean and Jerk 182 KGs (400 lbs). It’ll take a long time, but I think I’m on a good path to get me there.
justin you idiot why didnt you respond to my email do you know who i am???
front squat pr was 255 i front squatted 275 for a double this week
I’ve made a massive amount of gains in the last year.
Squat 315×5 with decent form to 385×4 (and 405×1, back when I hit 365×5)
Deadlift 275×5 with shit form to an easy 340×5 this week while in lifting shoes
Press 135×5 to 180×5
Bench only went from 205×5 to 225×5, but I don’t give a shit about bench anymore really.
Oh and I found out I could do 30+ dips, yet when I trained them I never got past 15.
Mobility was definitely a large factor (bands and lacrosse ball) as well as getting lifting shoes for xmas last year. I might invest in some rehbands soon, not sure on that yet though. My form is much, much better on every lift, and I’ve also gotten a lot better at teaching and cueing my friends/peers at the gym for lifts, and made quite a few new lifting friends because of that.
As for PR’s. The 385×4 was a PR. I lowballed the shit out of my volume and light days though, so I didn’t have nearly enough workload to hit 385×5 this wednesday. Fixing that next week and repeating 385. I should be tying 180×5 on press this week which is exciting. And now that I’ve figured out my deadlift form problems, that should hopefully catch up to my squat soon. Doing 345×5 this week.
Oh and after reading Justin’s recap on Man’s Search for Meaning I decided to buy it since it was like $3 on amazon. Got it today, going to start it tonight.
PRs (in KG)
Squat: 135×5
DL: 162.5×5
Press: 62.5×8 (last time I hit this weight, I only made 5, 4, 2 reps. Huge improvement)
Bench: 97.5×12 (2 rep PR)
This years’ training started for me in mid-September. My family and I had been traveling all over the world for a year, and I was never in any place long enough for consistent training. I’d do FM push ups and chins, but it was never enough.
Now that my family and I have settled, I’ve gotten back into consistent training. I restarted all of my weights significantly. 40 kg for the press, 60 kg for squats and bench, and 100 kg for the DL. I’ve been running a GSLP influenced program, and made some bigger jumps towards the beginning, but cut them back pretty early so as not to take on more than I could handle.
Well, my strength numbers are up to or have surpassed where I was in July of 2011, I feel stronger, my body comp is better, and I’m training smarter.
I’m determined to hit 140 on the 28th before we drive to Osaka for a weak at the in laws. I’m going to be joining my training buddies at a bench only comp in April, and I’d like to hit at least 120 kg then (I’ve done 107.5 for 5 a few weeks ago).
PR of my week was two sets of doubles at 495lb on my DL.
I ordered some clothes from elite FTS a couple of weeks back and when they shipped I also received some other dudes stuff. The folks up there just told me to hang on to the extra. Merry Christmas PR – free exercise hoodies, long sleeve T’s and a hat.
I started lifting in August this year for the first time ever. I’ve been practicing martial arts since I was four, so that and some calisthenics was all I did for years. Then some personal shit happened and I stopped, my weight ballooned and in 2010 at my heaviest I was 400lbs.
I started walking and doing the calisthenics again, and eventually dropped down to 185lbs. Got back into martial arts, but quickly saw the need to put on some size and strength so I joined a gym. It’s shitty, but they have a squat rack so I’ll take it for now. I’ve managed to put on 15lbs so far. Need to eat more.
Love this site, thanks to Justin for all the great info. It’s been a big help.
Hope everyone has a great Christmas/New Year!
Oh yeah, Justin, are you still doing consultations? I sent an email, but never got the questionnaire.
Kinda nice to look back over the year, instead of focusing on week-to-week progress (or lack thereof).
Currently 35yo, 165lb male, and so far this year, I’ve added the following:
Squat: 122-180 (+58lbs)
Bench: 108 – 140 (+32lbs)
Press: 80 – 98 (+18lbs)
Deadlift: 142 – 240 (+98lbs)
Not bad, all told; the Squat, Bench, and Press were all PRs this past week, so the training I signed up for is so far worth the money, I think.
Thanks to all of you who contribute both the blog and the comments, and Happy Holidays!
This year has been great. Got married, built a home gym, and competed in my first meet. Squat got over 400 this year, just hit 425 Friday. Got my deadlift to 505. And I didn’t sustain any significant injuries. A lot of this success is thanks to this website. Keep the hits coming.
This year has been interesting, experiments with diets and programming. Hit some nice gym PRs, rep maxes and even put together a hell of a PL total. Much has been learned, much more to be learned. Next year looks promising. Can’t wait for USAPL raw nats.
4 PRs this week.
Power clean — 109 kg/240 lb
Front squat — 143 kg/315 lb
Back squat — 166 kg/365 lb
Clean and jerk — 107 kg/235 lb
I’d say 2012 is a good year. Got 225lbs OHP and pull 250kg in PL competition.
Long time lurker, first time poster. I actually had to make a username…and now looking at it…perhaps regret that decision. 6’2″ 220lb
Anyway, haven’t tracked too closely my numbers except one. Started the year max bench 235, just did 300 (+65).
I have the goal of 400 by the end of med school.
It’s been fun as hell lifting 3-4 times a week and more recently throwing in some conditioning 2x a week. Feel 100% better from 2-3 years ago when I was sedentary and ate whatever. HIghlight of my training year was benching over 350.
using advice from this site, ive increased my squat to 200kg x3 , bench 115kg x1, deadlift up to 215 x 3 and overhead press up to 85kg x 2. Texas method run in good way, with mods gave me great results. it took me 5 months to go from 180kg max to 200kg max ( good programming, not changing the program ) my weight increased form 97kg to 103kg. Thank you 70sbig.
Front squat PR – 97 kg
Push press PR – 69 kg
And, several attempts at a 70 kg snatch PR. I refuse the end the year with a 69 kg snatch because that’s just stupid.
Well, my best total in 2011 was 118. In 2012, I hit a 150 total and qualified for and competed at the American Open. I think it’s been a pretty good year.
http://youtu.be/72CyzfHG2cM
I’ve always wondered, why don’t you full snatch? I can’t help but assume that you’ve got *something* preventing you from going that low, since, really, who wouldn’t want to full snatch? (Also, all that wrapping around your knees…)
I receive the bar where I pull it. My bottom position is what it is. Justin wrote an entire post on some of my mobility issues earlier this year. I don’t have an ATG receiving position on my snatch, and I doubt I ever will. I’m 37 years old, so I kind of have to work with what I have at this point.
So, my current snatch PR of 69 kg looks like this: http://youtu.be/RjM4G1N9cK8.
The wraps on my knees are just light wraps because I tweaked my left knee squatting. I usually lift with Rehband knee sleeves.
Gotcha. The more time I spend Oly lifting, the more I’m starting to realize that it really isn’t a “one size fits all” sport, whether it be technique, programming, or whatever. And don’t take this the wrong way, please, but I hope I’m qualifying for the AO when I’m 37. =)
This year I didn’t see much in the way of strength increases. I got faster (training tends to be skewed towards trail races and half marathons for much of the year) Still, everything went up at least a bit. Most of the year was on a more or less bare bones 5-3-1, switched to texas method a month ago to try to push things along (I still like 5-3-1 to maintain/slowly build strength while running hard, seems ideal for that)
BW-150ish I seem to settle within 5 lbs of this.
Squat-320lb No increase, I think it’s more in my mind than anything since 295×5 was relatively easy last week.
Bench 198-210lb
Deadlift 358-385lb
Press 135-145
Power Clean 145-160
I think the volume with the TM is helping drive gains right now, curious to see what more of an emphasis on the lifting vs the running will do for the next few months. Competing in another meet in March, will be disappointed if I total less than 1000 and ecstatic if I were over 1100. Thinking 375-250-425 are very doable.
Either way I am going to squat 300 and pull 365 for reps next week, so I will end the year on a good lifting note.
2012 Was the shit. Made great gains on my lifts and competed in a NAS strongman comp. Lift improvements are:
Press: 185 to 245
Push Press: 225 to 275
Squat: 435 to 535
Deadlift: 500 to 585
All natural – hot cheetos and takis.
This week I PR’d loading a 355 atlas stone to a 52″ platform – which is great considering at the beginning of this year I could barely get a 175 stone up.
After spending the first half of the year training, I dicked around at different jobs and didn’t settle back in to training until about a month ago. I started TM about 3 weeks ago. My most recent intensity day looked like this:
Squat 325×5
Press 130×5
Deadlift 405×1 (First time I’ve pulled four plates)
I look forward to continuing on with TM, entering my first PL Meet, and getting my CSCS in 2013.
I got back into training in January after a long lay off.
My first session back was this:
Squat 3 x 80kg/176lb x 5
Bench Press 3 x 60kg/132lb x 5
Deadlift 100kg/220lb x 5
That was at a bodyweight of about 90kg/198.
A month ago I competed @ 80.1kg/176lb: squat 190kg/418lb, benched 122.5kg/270lb, deadlift 232.5kg/512.5lb.
Pretty happy with that. Next year: 500lb squat, 320lb bench and 585lb deadlift. Bring it!