PR Friday, 22 Feb 2013

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It’s PR Friday! The new phone book’s here!

We started off the week strong, with a write-up on Ryan Carrillo, his quest to compete at the IPF Bench Press World Championships, and a quick interview .

For those that have donated, may Crom grant you many bench PRs. You are good people. Ryan is sincerely thankful to everyone who donated. He got about 150 doll hairs from our readers on Monday, but I think we can improve on that. Go to http://www.txstrongman.com/ and donate your face off. For best results, do it about 30 minutes before your scheduled intensity day training.

Here’s a picture of Ryan eating a Brontosaurus rib. Yes, this is how we do it in Texas.

 

Justin dropped us a quick note on Tuesday to let us know he’s still around, just busy stacking paper. Lots of good, positive comments by all, which he appreciated. I’ll be taking over the Editor duties, though I’m not as funny or ripped as Justin, just more ridiculously-good-looking, and I like run-on sentences. Any non-grammar feedback is appreciated, so you can always hit me up via email, mmmk? I’ll respond when I’m not doing curls. Many thanks to BSmith for helping me out with all the behind-the-scenes work…and for making this killer .gif.

CT Fletcher Curling

We also had a follow-up by Tsypkin on posterior training, specifically for weightlifters, complete with how-to videos featuring his lovely assistant. Some guy named Pendlay commented a couple times. How many other sites have world-class coaches giving you free advice in the comments? That’s a rhetorical question; I don’t read other sites. We did get the comment of the week, though:

Who the hell is this GlenPendlay guy and where did he come from? Can’t believe someone here named themselves after a kind of row… – ow3n

Ow3n wins 12 points.

Most importantly, we are ONE WEEK FROM THE ARNOLD. This is the biggest sports festival in the entire freaking universe, and a bunch of our folks are competing, so pay attention. We’ll get you previews and links to streams and whatnot next week.

Mike’s training has gone well and he’s looking to hit some big numbers. Subscribe to his Youtube channel, read his training log, and watch this video about what he does in the final week before a big meet.

Big Chris will be defending his North American Championship from last year’s Arnold. How does he prepare? He drinks chicken. He. Drinks. Chicken. If you don’t pull 700+ double-overhand, and/or can’t spell “K-A-L-E,” watch this video, and get to work. cya

List your PRs and which event you’re most excited to watch at the Arnold. Personally, I hit some modest bench PRs and got a brutal PSOA-release massage (DIY Guide for you sickos), and I have to give a shout-out to my special lady friend, who pulled 280. I’ll be watching the Arnold streams while at a Bachelor party next weekend. Whatcha got?

93 thoughts on “PR Friday, 22 Feb 2013”

  1. 2 PRs today:
    Squat: 207,5 kg (~ 457 lbs) x1x5
    Deadlift: 222,5 kg (~ 491 lbs) x1

    BW: ca. 98 kg (~ 216 lbs)
    I´ve experimented with dumbbell presses for a couple of weeks and will now switch to normal barbell presses again. I hope there is some carryover, since my press sucks.
    Next week I´ll hopefully squat 210 kg, which originally was my goal for this year.

    Also, I´m close to benching 300 lbs and deadlifting 500 lbs, I expect this to happen in the next couple of weeks.

    most excited to watch at the Arnold: Men´s weighlifting (94, 105, 105+) and powerlifting (70sbig crew)

  3. Competing in the USAPL Washington State meet tomorrow for my first ever powerlifting competition, so no training this week other than some very light squatting and benching on Monday and lots of mobility work. Looking to hit a thousand total at least.

  5. Bros, think about your commitment to swollery. Sure, you train, you mob, you go to sleep at night staring at that poster of Klokov above your bed, but are you prepared to drink chicken? That’s some next level shit right there.

    Home gym PR: I now have one. Bar and bumpers for me, 10kg Jr bar for the kids/gf. I want my little girl to walk into 3rd grade next year jacked and tan, sipping on a pink shaker of BCAA’s.

    • Pretty sure that’s Black’s, in Lockhart. Lockhart is the mecca of BBQ, with 3-4 world class places. Everyone has their favorite, and is pretty opinionated about it. I happen to be a huge fan of Black’s – it’s where I took my lady friend on our second date, so I approve of this picture whole-heartily.
      Mike Graham, a legend in the TX Strength community who runs a gym/museum in Lockhart, prefers Chisholm Trail (it’s also quite a bit more affordable, so lots of locals agree with him), and openly mocked me for liking Black’s. I say try ’em all – they’re all still better than 99% of the BBQ in the world.

      • Been through TX once ever (UK here) and ate at the salt lick and hard 8. Hard 8 fucking ruled and the left overs kept me company while defending my motel room from meth heads in Odessa. Srsly, fuck odessa.

        • Hard 8 is the only Texas BBQ I’ve yet to make it to, but it was excellent. Would be much easier to make my daily protein requirement if I could consume brisket by the pound every day. Damn you Northeast!

          • Christmas tree decorated with shotgun cartridges and a huuuuge pit. I liked the area too. We don’t have space like that over here. Fun day shooting too.

              • @floggingsully, not really familiar with any places on the north shore, but in the city there’s that newer place “sweet cheeks” near fenway, bbq by the lb. I feel like there is another new place, but can’t remember the name (hopefully i am not confusing with nyc). I’ve heard of a place “Blue Ribbon” as well, I think in Arlington, some say better than red bones. Also Smoken Joe’s in Brighton on Washington St. For south shore, @paulsousa tells me Tennessee’s is good in Braintree.

                • @smithb9 I have been to sweet cheeks and was impressed, one of the better places for BBQ I’ve been to up here.

                  My other favorite place up north is the Yankee Smokehouse in NH.
                  http://www.yankeesmokehouse.com/
                  Used to stop by there on the way back from hiking trips in the White Mountains. Such a perfect meal for post-hiking.

  7. PR for school stress this semester. Dealing with it by bringing the crockpot to school and cooking during the day, so that dinner is ready while I’m studying.

    Restarted a 531 setup afte retesting maxes last week. I’d prefer to be on something more aggressive but there is just no way with my schedule right now. I’ll have something respectable to post next week, maybe.

  8. I know it ain’t much, but I squated 315×3 this week, which was a big milestone for me. I also Deadlifted 365×3. Failed to hit my last bench and press PRs.

  9. I started my third cycle of 5/3/1 this week so I’ll leave out the rep PRs, because they come almost every day. I do one heavy single a week though and this week I finally hit a strict press at 185. This was after heavy deadlifting and a big top set on press, so I was pretty fatigued. Not great at a body weight of 250 but its getting there.

  10. Hit a deadlift PR of 405, FINALLY. My deadlift form has been crap for a long time so this took me a while to work to, but it was a good milestone to reach. Hit it for 2 pretty easy singles so definitely have more in the tank.

    Also, registered for my first meet ever which will take place in late March. Excited.

  11. My car has been considered un-drivable, so I only got to the gym once this week. The cut is still going well, weighed in at 190lbs this morning. PRs for the week were: Press- 188lbsx1 (failed 193, but im taking my fractionals next time for that bodyweight press attempt!), Squat- 352lbsx5, Deadlift- 440×1 (465×0), pullups (90 for a few singles).

  12. Lifted DL 1rm for 5 doubles, looking forward to 1rm day.

    Got props for making fun of Pendlay a little. I think that’s the coolest I’ve ever been on the Internet. For the record I think it’s fucking rad that he drops in. A great mix of personal and professional in here.

    Coincidentally started on eggs, avocado and milk in a blender for breakfast this week, only shit my leg off once, and I’m not convinced it was from eggs.

      • Uuuhm, well, sort of a long story but…

        Day 1 squat plus a press plus a smaller lift plus some fighting.

        Day 2 bench plus a smaller lift plus some fighting

        Day 3 dead plus a smaller lift plus some fighting.

        Day 4 rest/fight only

        Typically I’ll lift 15 reps for a month, then 5 then 3 then pr day.

        Any time I hit the planned rep/set with a weight, I add 2.5kg the next time I lift.

        I think that’s about it. Not particularly sophisticated, but making progress so I’m reasonably happy for now.

  14. Been off from lifting heavy nearly three months, broke my foot in playoffs. Not squatting heavy has nearly killed me, the ghd has been my saviour.

    Matched my all time pr from last summer, felt awesome to pick up something really heavy (to me) again. Deadlifted 405 earlier this week. Squatting has lost quite a bit though I’ll be hitting it hard. All this time off has really improved my imbalances though, I used to be very lower body biased (I’m seventeen)

    I’ve improved pressing a ton, as well as my pulling, I got nine bar muscle ups yesterday.

  15. Hit post too early

    I absolutely love the site. Love the effort to stand up for manliness and the importance of being strong and having passion. Society is really falling off in these areas

    Keep up the good work! Hope to post more

  16. Squatted 3×5 @ 295# today, which is either a PR or ties a PR. And it wasn’t that bad, fairly difficult, but not anywhere near failure. Also, definitely going to start drinking chicken shakes at some point. It can’t be any worse than drinking olive oil, right? Someone on facebook mentioned making a chicken/V8 shake, which actually sounds really good, so I’ll have to try that.

  17. PRs: Squat 315×1, Deadlift 360×1, BW 171

    Life PRs: Going to the AHNULD! Jazzed for USAPL raw, strongman, weightlifting, arm-wrasslin, and all kinds of barbell fun.

  20. No new PRs. +1 for that CT Fletcher GIF. His videos on the youtubes are entertaining. Pretty pumped up to go to the Arnold next week for the first time, hopefully gonna bump into the 70s crew! If anyone wants to meet I’ll be upstairs watching the jump rope championships.

  21. Long time reader, first time poster.

    Just finished intensity day. 3 new pr’s.

    Squat – 315x 5
    Deadlift – 435 x 5
    Press – 160 x 2

    @ bodyweight of 192

  23. Deadlift 460×3

    I got sick. I should be ready to hit volume day tomorrow. I am close to hitting a 1200 total after one year of training from being sedentary.

  25. New LBBS Squat PR last week – Added 5lbs since December for a 390# 1RM.
    http://youtu.be/QeSP0AfxoZA

    New Dead lift PR today – added 10 lbs for a 455# 1RM. No video.

    I finally decided to get a belt, bought a leather belt and it is super stiff. How should I break this in? It actually got in the way of my squats this morning.

      • Thanks. I got a Scheik. It’s the underbelly/bottom muffin top that pinches between the belt and the crease in my hip. The solution is probably to just work it in and drop some weight.

  26. Competed for the first time. Hit my goal of a 1200 total with 415 squat, 305 bench, and 485 pull. I had a lot more fun than I thought I would, and I definitely recommend it. The only lift I failed was my opening bench because I missed EVERY command. I wasn’t used to a lift-off and was a little nervous, but 8/9 is fine.

    Final Attempts: http://youtu.be/VzuBJ8ISqhY

  29. Signed up for my first meet at the Santa Barbara Open on 4/27. I’ll be competing in the 220 lb division, so no worries about cutting. Currently at 212ish now. Looking for 1220 or so on the total by then. Pretty excited. Anyone else happen to be going?

    • I might be heading up to that meet as well, but we’ll see. I’m competing at the CA State Championships in Corona on Mar 16 so the one in Santa Barbara might be too soon afterwards.

  30. Squat: 385×3
    Bench 280×3 touch-n-go
    Deadlift: 415×3. Fucking terrible. I think doing all 3 lifts on Intensity Day is too much. By the time I get around to deadlift I’m shot. Any suggestions?

  31. Hit a bench and a bodyweight PR
    Bench 92,5kg x 5 (200lbs)

    Bodyweight is finally over 80kg. (176lbs)
    Milestone. Starting weight was 56kg (123lbs) two years ago.

  32. Week 4 of 20 rep squats:

    Failed 275 on Monday and Wednesday w/ 275×17 and 275×15. Ate a lot of food, manned up, and smoked 275×20 today. Press is seeing some nice progress again too, but not back into PR territory just yet.

  33. Squatted 405×4 yesterday. again. fuck me right? I hit all of my volume and light day sets (for every exercise), but just didn’t have the gas for the last rep. My eating and sleep have been shitty lately, so I’m going to work on that.

  34. First time posting on a PR Friday in a while.

    Press 77.5kg/171lb x 1 (previous best 72.5 a few weeks ago and 70kg last year)
    Bench Press 135kg/297lb x 1 (previous best 127.5 x 2)

  36. Squat: 310 x 5 x 3 Pretty excited to get back above 3 wheels for work sets.
    Bench: 205 x 5 x3 PR. Good lord do I hate bench press. Probably gonna switch to 3 x 3 pretty soon.
    Deadlift: 410 x 5 PR. Had to switch to a mixed grip for 4 and 5, which was disappointing, but the weight came right up. Vid here:
    http://www.youtube.com/watch?v=VrYccE3TiBo

    I will probably be ending the LP and switching to 5/3/1 in a few weeks so I have enough gas to add conditioning into the routine as well. Right now the LP is taking all I can give it, but is paying off with some good increases.

  37. Last week I got a stomach bug so did my intensity day was this Tuesday, got 130kg x 3 for Squat and 180# x 5 for Bench. Pretty good for only eating one good meal a day for the 3 days beforehand. This week was a deload week, but I’m feeling good.

  39. Re: last Friday’s crossfitter bench press question – how it turned out

    So I walked into the gym (last) Friday morning and my coach had set up bench presses, which was a weird coincidence and prompted me to stay after class to discuss issues, so I ended up getting some extra coaching especially on mindset, which was quite valuable. So maybe a PR in trusting my coach.

    Thanks Jacob for answering the question and to angdesj for the thoughts – yikes!

  40. Nursing injuries…restful week, only power variants for snatch and c&j and just getting back into pressing…

    Started doing curls for the first time though!

    MOST WANT TO SEE WEIGHTLIFTING:
    Women’s 69kg class
    Men’s 94kg, 77kg, 85kg in that order…

    THANKS!!!

  41. Some rep PRs as I get into GSLP:
    Squat 265×9
    Deadlift 290×10
    Bench 190×10

    Nothing astonishing, but I am hoping to finally get my squat up above 300 for reps.

  43. 4 weeks out from meet:

    Bs singles: 365. 370. 375.
    Bp singles: 215. 225. 235f (frickin pause is tricky)
    Dl: 415×3

    Bw: 170. Need to be 165 for meet in granite city, il.

  44. This week.

    Competed in my first IPF sanctioned raw comp with Powerlifting Australia.

    Entered 93kg category

    Squat 185kg Missed 190
    Bench 117.5kg Missed 122.5
    Deadlift 252.5kg Missed 257.5

    Total 555kg and first place by 5kg in a field of 9 lifters.

    No absolute PRs there but the DL is a PR relative to BW as the last time I did 252 or above I weighed 107kg

  45. Competed in my first meet yesterday – the Orlando Barbell APF/AAPF Florida State Championships. The meet went great! I went 9 for 9 with squat and bench feeling relatively easy. I knew that if I hit my 2nd deadlift attempt I’d have to go pretty heavy for the third, having already hit all my lifts, I wanted to “leave it out there” so to speak. I called for 180kg = 397 lbs (previous gym PR was 275) and smoked it! A great time for sure. I think I was the only guy competing in 165 raw (most lifters were equipped…yeah) but either way I FREAKING WON haha

    To anyone who’s still on the fence about competing, just sign up for a meet! Its well worth it

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