PR Friday – 18 Jan 2013

Posted on by

PR Friday: Post your training PR’s and updates to comments. This gives you chance to communicate with like-minded readers, get encouragement or tips, and to be a part of our community.

The whole gang (AC, Brent, Chris, Mike, and Shawn) surprised me by showing up to Utah last Saturday. I thought I was just picking Chris up from the airport. He got in the truck and rolled the window down and was looking around.

“What the hell are you doing?” I ask.
“Oh, I thought I saw something.”

I start driving away and a guy runs in front of my vehicle and I have to slam on the brakes to avoid hitting him. He looks up with a clown-like look of fear and I recognize AC’s face. He sprints around the truck and opens my door. We hug and he starts getting in, and I continually ask him, “Where’s your bag?” He avoids answering the question and we start driving away and then Mike suddenly appears and opens the other back door and climbs in, hitting his head in the process. As I get out of my door to greet him, I see Shawn standing there clapping his hands and laughing like a king witnessing a good jester show.

We put all of their bags in the back — which is now completely full — and all of them squeeze in the back seat of my 3rd generation 4runner. To emphasize this point, I’m the smallest guy at 212 pounds, and of the three guys in the back seat, AC is the smallest at 220ish. Shawn is in the 230s and Mike is in the 270s. Chris is in the front seat coming in over 300 pounds. And we still needed to get Brent an hour later…

Long story short, we had some adventures. We got down to Xcel Fitness in Salt Lake City for a training session. Thanks to owner Nate and my friends Randi and Ryan for accommodating us (Zoe helped too). This is the first time that all of us have gotten to train together in a couple of years, and the first time that Shawn trained with all of us. The following is a long video that has all of the lifts we actually filmed in chronological order. Chris and Mike are benching and pressing, AC is squatting, Brent is snatching, I’m power cleaning and push-pressing, and Shawn is deadlifting. There are funny tidbits sprinkled throughout, but it’s not a collage video like AC makes (it would take me a year to do that).

Also, who is gonna win the conference championships this weekend?

69 thoughts on “PR Friday – 18 Jan 2013”

  2. modified texas method while leaning down, had a blast of strength although i had a harsh deficit this week…
    anybody can explain that?
    it cant be caffeine alone

    bench: 110x5x5@98kg bw

  4. Squat 395×3
    Press 170×2 – right trap and upper back has been sore
    Dead 450×3 – hips starting to rise too quick

    Getting warm in SD, so rocking the flannel with short shorts.

  8. Doing a local CrossFit competition TOMORROW. Excited, nervous, confident, fearful… I’m experiencing the full emotional spectrum. Will post results next week.

  9. PR Snatch – 70kg
    PR C&J – 85kg
    PR Front Squat – 90kgx5x3

    Need to step my game up on Back Squat. More PR’s will come as I learn to get the bar into my hips.

  10. 1) I squatted 225x21x1 yesterday. I’m not saying thats very impressive but i had 225 set up on the bar and was attempting at least 15 reps and got to 21…so it at least impressed myself.

    2) I entered my frist ever Powerlifting Meet. Will probably win prize money for lowest total in the history of competitive lifting…but it wasn’t easy for me to have the balls to register so I’m proud of myself.

  16. Hit Pr’s on power clean= 142.5kg (2.5kg PR)
    squat 10RM= 170kg ( cant remember my last 10RM but it sure as shit wasnt 170)

    Also im having big issues on blacking out/ getting major head spins on heavy presses. Can anyone tell me how to stop this. I dont get this on with anything but presses, heavy deads, squats, bench are all good but presses fucking nail me. Is it something to do with my breathing?

    Cheers.

    P.s Im a long time lurker but first time posting.

    • reevaluate your breathing pattern.
      i had the same problem, fixed it by taking a breath in when racking the weight out and the important, really big breath only just before i start the set with the bar on my shoulders

      also watch if the bar lies properly on your delts and isnt blocking any circulation in your neck?

    • I used to get that with the press- and only the press. Especially after a layoff. I think it’s just something the body needs to adapt to.

      Just my opinion/experience.

  17. Hit a PR 405 DL, 172BW…locked it out in less than 2 seconds with a flat back so I definitely could have hit more but I’m satisfied, it’s not about the 1RM it’s about the LP. Feeling good about my grip strength, no chalk and it was no problem at all. Looking for push/pull meets here in Philly, if anyone knows about that let me know.

    Happy PR Friday everybody

  19. Turned 33; didn’t die. Also did the 2345 challenge that I failed on my 32nd birthday (the bench pinned me last year). I was 240 this year, 255 last year. Press and bench roughly tie PRs, while the squat and dead were easy, which is an accomplishment in itself as I rehab my SI injury and look for new PRs to smash. Dece.

  20. That video is good stuff. Will watch again- if edited into montage with sweet music.

    Failed a squat triple to PR on 390×2: Mopeility accomplished.
    Failed my bench volume to “PR” on 275x3x4: Mopeility accomplished.
    Actually deadlifted 475 to tie a PR, but had more gas in the tank.

    I enjoy tricking myself with PR’s that don’t prove I’m any stronger than last week. As long as you’ve never done THAT weight for THOSE reps, it’s a PR.

  21. Failed my 395×5 squat for intensity day yesterday. My diet and sleeping have been absolute shit trying to get back into my school routine, and my form just felt off. I’m going to up the volume a tad next week and try it again.

    Same thing happened with press, but especially from fucking up my rebound from being tired.

    Got 355×5 easily on deadlift though, which is a PR. I’m happy it’s finally close to passing my squat, it’s been far too long.

  22. Life PR: Started college today. Long road to becoming a physical therapist. Looking forward to it. No training PRs as I had a lot of shit to do, little sleep and blah blah excuses. Going to train tomorrow.

    Justin, I’m planning on switching to your S&C program, but I would like to add RDLs to it and also keep the power cleans. Could I just do the RDLs on Monday? Thanks.

    Oh and the Patriots will be winning everything. Just so yous know.

  23. I realize it shouldn’t be a surprise given his brocrush on KStar, but Justin’s posture and mobility when he is trying to lure that little kid in is quite impressive.

    • I noticed the same thing. Knees way out with no wonkiness at the ankles, good back extension. If I was that little kid, I would hop right into his windowless van to help find his dog- even if he didn’t have candy.

  24. I lost a week of training to another gout flare up, I’m so pissed and frustrated. I’m not even drinking or eating fructosey treats. Starting to really wonder if it’s a recovery issue for me. Maybe LP is over with a whimper.

  26. Squat PR 490 x 1
    Deadlift 485 x 3 (volume PR)

    Press and Bench are still inching up. I think I am in good shape to hit 500 and 550 on the squat and deadlift later this month.

  27. squat 405×3 – finally
    Bench 255×3 – working back up after shoulder junk
    DL 425×3 – feeling great

    Entering my 2nd PL meet. Date is set for April, goal is to pull 500. Also
    RAVENS

  29. Squat 430×2. Squat is really taking off since switching from 5/3/1 to TM. Needed the volume. That video makes me wish I had friends that were serious about lifting. I love my garage gym, but I never meet anyone who lifts seriously. Maybe I can get a Hawaiian to create someone for me.

  30. spent the last month training with max aita while home from school for the winter holidays.

    my snatch went from 60kgs to 76kgs

    clean and jerk from 89 to 96

    and squat from 150 to 166

    it was an awesome month of training

  31. Finished up a Smolov Jr. for squat. Went from 315×1 to 365×1. Thinking this will be a yearly tradition for the holidays. Testing other two powerlifting numbers next week.

  32. PR since last post. I’m a dad now

    strength has been sucking lately but I’ve been doing more conditioning. Still doing 5/3/1 but reset when I started adding heavy conditioning back in.

    Think I squatted 330×4, wanted 8ish
    Deadlifted 340×6 wanted 12ish
    Press, bench who cares….too f’n tired

  33. No big PRs this week. Did three triples on squat 335 yesterday and felt good. Could definitely go higher but am concentrating on conditioning at the moment as I get ready for the spring rugby season.

  34. Squat: 195 kg (~ 430 lbs) x1x5
    Bench: 127 kg (~ 280 lbs) x3 (PR)
    Rack Pull: 185 kg (~ 408 lbs) x8 (did these for the first time)

    Bodyweight: 96 kg (~ 212 lbs)

    Also, this video is pretty hilarious:

  35. Question on stalling out on lp program. Would it be better to drop weight and increase volume or stick with same rep range just drop weight for a few weeks. Also anyone in the 33 yo range tried maintining a 3 day a week squat program?
    i was doin BS mon 5×5 fs wed 3×5 bs fri 1×5 at first numbers jumped good then felt like i hit a wall. thanks for any help.

    • Take a lot at the Greyskull LP. Going from 3x/week squatting to 2x/week has been incredibly helpful for me. I’ve pushed through the place I’ve been stuck on squat for the last 15 to 18 months with relative ease, I don’t feel beat to shit all the time, and I don’t dread going to the gym quite so much. Also, doing squat and deadlift after press and bench has helped with the energy focus in the gym, and the rep max on the third work set is a nice change in stimulus to generate some size.

      If it helps with your decision, I’m a 27 yo married male working ~30 hours a week in a restaurant while taking 9 hours a semester in college.

      • I second all of this. I ran Greyskull for a while, switched to TM, and recently decided to go back to it for some rapid gainz after a few months of inconsistent training on TM. I liked it that much. That AMRAP set is a real character-builder. 30 yo female.

        Welp, I guess that’s my training update, cya.

    • I’m 32, and while it should be obvious, I don’t recover like I did 5 or 10 years ago. I found squating 3x a week wasn’t working for me after about 3 months of SS. I reset weight and dropped my Wed squat session; LP resumed and I felt much better (started to like squatting again). Recently added some light 3×3 front squats on Wed mostly as skill/warm up without any negative impact.

  36. No PRs but I have a decent excuse… I only own 225 pounds in plates. So I’ve been speed repping squats and deads while I try to get my presses in order. New 45s arrive on tuesday, so hopefully I’ll see some jumps on those lifts next week. Plus, my inconsistent ass should be passing all my old LP records in presses next week, so I’m pretty excited.

  37. Hit a couple decent rep PRs this week, and one good weight PR in squat.
    Press 150x5x2, 7×1
    Bench 200x5x2, 10×1
    Deadlift 360×7
    Squat 325x5x2, 6×1
    BW 218 – seem to pretty stable here.

  38. Crusing along nicely on the TM for squats. Hit 335×5 today for intensity day.
    Dead 420×1

    After realizing i went to TM too early on Bench, I switched back to an LP about 3 weeks ago and saw some quick gains but am now stalling out at around 175 5×5. Does anyone have suggestions on where to go from here to keep getting the bench up? I feel as though my technique is solid but my bench is not where it should be for my weightclass. ( I weigh 195) Should I follow the advice of FIT and drop the weight down a bit and continue the LP? Maybe drop the weight down and switch to triples? If any good benchers, or mediocre benchers for that matter have words of wisdom it would be much appreciated.

  39. Hit a 385 DL for a PR, but should have more in the tank. I tend to overthink me deadlifts.

    Also, started to track my diet for the first time this week (used one of those online tools). Immediate lesson was that I was getting far, far less protein than I should, corrected that and have felt more energized in training as of late. Hopefully the trend continues

  41. bad ass gym out there in salt lake, the place i lift at is better than your typical globo gym but not that nice.
    just finishing second week back on 5/3/1 and hitting some nice rep work, not pr territory but if i can keep that nice slow up-hill climb going for a while i’ll be crushing pr’s
    this week hit 350×6 squat, 200×11 bench, and 390×6 deadlift, hoping to hit 135×11 press tomorrow.
    the ravens already crushed my dreams last week, so i guess id like to see them beat the hated patriots (although i doubt they will)

  42. Squat: 265x5x3
    Deadlift: 360x5x3
    Bench: 160x5x3

    Also added in one interval session this week to start conditioning for spring events. Don’t want to interfere with the LP, but gotta get some breathin’.

  44. We had a mock Oly meet at Windy City Crossfit on Saturday morning (where Cori is the Oly coach), and the oly lifts we were allowed to test our 1RM in either the front or back squat.
    I didn’t snatch because my shoulder is f**ked and snatching really seems to bother it (also because my form is not good that can’t be helping — so until I can get that part right, not going to aggravate the shoulder in the process).

    I added 5kg to my clean and jerk with a 57kg lift.

    AND the one I am most excited about because I just love squatting…
    I added 5kg to my back squat for a 115kg lift (253lbs).

  45. Making progress towards lifetime PRs from when I weight 270+ at a new 230 lb bw.. But none yet. Should hit a big PR squat this Thursday though (my Intensity lower body day).

    I did however hit a strict pullup PR of 5 reps then i repeated it for 3 more sets. lol then 2 set of 4 so like 28 total reps in the fewest sets ever for myself. Feels good man.

  48. Pingback: A Lesson From Mopeility WOD | 70's Big

  49. I’ve got a question on belts, I finally got one and it made my squat feel way more solid, but I felt short on breath and my breathing/lungs constricted, am I wearing it tight or in the wrong place? I googled to no avail.

    Cheers

This site uses Akismet to reduce spam. Learn how your comment data is processed.