It’s PR Friday! Here’s some media from last week’s Arnold NAPF Raw Challenge to get you inspired over the weekend.
AC’s log is consistently the most popular on the site. This comes as no surprise once you see his intensity on the platform and his constant interaction with his fans. Check out his write-up on the Arnold (there’s a surprise ending), and this video of his lifts:
Mike B also had a good meet at the Arnold and did a write-up on his training log. Check out his video here, and subscribe to his often-updated YouTube channel while you’re at it:
Matt Nolan finished second in his class and damn near pulled 733lbs. What do you think he’ll hit at Nats?
Big Chris has been real, real busy since the Arnold, so I haven’t seen any log updates or a video of his lifts…but at least he squats deeply:
Photo by Sioux-Z Hartwig-Gary
Marc wasn’t extremely pleased with his meet, but I was happy to see that he finished strong, posted some great stories about the Arnold, and perhaps most importantly, got a stellar picture of the crew with the legendary Ed Coan. I’m jelly. You jelly?
Matt Baller hit a new IPF World Record bench…twice. Here’s the bigger of the two:
Jennifer Thompson blew us all away again with a very impressive meet, including a PR squat and dead, and chipping her own World Record bench to 137kg/302lbs (@ the 2:00 mark in the video). Amazing.
USAPL’s website has been updated to include the Arnold results, along with a database of 2012 Lifter Rankings. Check it out.
In the Pro Deadlift challenge, Ian Bell won for the THIRD consecutive year, this time by less than 1 Wilks point. Dece.
How’d your week go? Tell us about your PRs and put up a video. Just copy/paste the simple youtube address in your comment for it to show up properly formatted. Just so: “http://www.youtube.com/watch?v=NoTYAlMy57I” So easy, a meathead could do it.
Deadlifted 4 plates for 6 for the first time on Wednesday.
Unfortunately I also found out that the university gym I train at is being “modernized”, which of course means they are getting rid of the power rack.
Gyms that get rid of their squat racks make me a sad panda.
Soooo basically Justin quit 70s Big, and AC is giving up powerlifting for a while. My imaginary friendship world is crashing down around me. Brent will probably write a best-selling self-help book in the near future.
PR: Realize I can’t rely on the internet to fuel my motivation to lift. Begin search for intrinsic motivators.
Justin will be back here in a little bit. Mike
I am only taking an extended break. I have to prioritize some things. There’s that small thing of getting a job which is taking the front seat right now.
I hear you dude. Gotta take care of your life before you can focus on your hobbies/passions. Best of luck.
Replies by 2 crew members on the main site? I guess I’ll find the strength to continue.
Training today:
Squat: 212,5 kg (~ 468 lbs) x1x5 (PR)
Press: 70 kg (~ 154 lbs) x7 (PR)
Deadlift: 225 kg (~ 496 lbs) x1 (PR)
Dumbbell Row: 65 kg (~ 143 lbs) x15
Bunch of PR’s this week as I worked up to my planned 2nd attempts
Squat – 385 (20 lb PR)
Bench – 295 (5 lb PR)
Deadlift – 425 (20 lb PR)
Looking forward to smashing these in just about 2 weeks. Yea buddy.
Also, cooking PR. Made myself a stuffed veal roast with spinach, bell peppers, and goat cheese. Scrumptious.
I want to eat this.
goats cheese is meth round here. I neeeeeeed dat shit.
Coming out the backside of the roughest test block since medical school things are going fine.
Bench: 190×10
Squat: 300×3 (put it back early for some reason)
Press: 150×4- not quite a PR, but happy none the less.
Deads: should hit 405×4-6 this evening.
I got a lot of rep PR’s this week
Squat 350 X15
Bench 250 X15
Press 165 X 14
Deadlift 375 X15
Interesting cardio program, bro.
These are sick numbers. Nice work. Do you have a log somewhere? Are you on LiftHeavyShit.com?
That’s pretty sweet. Did you work up to these or did you go to failure on a last set kinda thing?
Yeah it was an AMRAP sort of situation. It was only my 10’s wave. I left a few in the tank on the squat and DL just because I wasn’t too pleased with my form. I’m really focusing on getting a ton of quality reps in and slowly moving the percentages up. All my assistance work looks like this too- sets of 10, 12, 15, and a set of 30 or a 50 in there too.
As for an actual log, I have a really sweet collection of excel files on my computer, but mostly, I just post here.
Squatted 3×5 @ 302.5# this morning. Getting there… I also PR’d on my weighted pullups with 3×5 @ 47.5#.
Squat PR- 285x5x3
Hit a slingshot PR of 275×2 Wednesday
Volume Bench PR of 220 for 5×5 last Saturday
2 weeks out from the USAPL Battle on the Border VII, want 1200 something fierce
Good luck with the comp
Thanks BROTHER, you too!
All of the following are PRs I hit this week:
Bench: 240x5x2, 255×1
Deadlift: 390×5, 410×1
Squat: 330x3x3, 345×1
My singles have been flying fast and easy. Two weeks out from the Ozark/MO State USAPL State Championships. Right now I’m on the fence about whether I want to hit a guaranteed 9/9 or total 1100.
PRs: Squat 325×3 – That’s it.
My bench refuses to move, so I am switching from a Bench/Press alternating TM setup to a weekly benching TM setup, with pressing on light day. I’ve been doing 5×5 for VD. Should I drop the number of sets down also? Thoughts from 70s Big community?
Benching weekly will help. You might want to drop your 5×5 to a 3×5.
Thanks, AC. Sorry that you had a shitty meet. Looking forward to seeing you smash it, when you get back in the game.
Some of the lifts I did this week, none are PRs.
Squat: 315 3×5
Deadlift: 415 4×1; 375 2×3
Bench: 255 3×5
Row: 215 3×5
Curl: 40 2×8, 35 2×8, 30 2×10, 25 2×12
Hiked through most of Manassas National Battlefield.
I’m heading out to Las Vegas for spring break today, so I decided to fuck around this week since I knew I would have to rebuild after break anyways. So here’s a few new things. All at a BW around 180, and on a large sleep/caloric deficit
365×1 high bar pause squat (low bar normally)
315×10
275×15
225×25
OHP 135×10
behind the neck snatch grip (klokovs) press 135×3. Hardest/slowest final rep of my life.
Pullups x 12. Haven’t tested those in quite a while and never seemed to pass 7 or 8, so that was a nice surprise, and my grip was the limiting factor near the end usually.
And now to go ruin my liver.
Squat PR: 1×545 the attempt Sunday was a bit high, smashed it on Tuesday though.
Good PR’s this week. Monday I increased my Power Stairs from 2 reps at 200lbs to 2 sets of 5 reps at 200 lbs. Tuesday got a 240 Axle Clean and Press, best weight in MONTHS. Wednesday my body took a crap on me. Yesterday I shaved 15+ seconds off of my hand over hand truck pull! Today is pulling day so it should be a PR smashing day!!!
Hit a few PRs this week @260 BW. 425×5 DL, 385×5 Squat, 160×5 Press. I don’t think I was fully recovered on the squat day and the 5th rep was the hardest thing I’ve done (been training for a yearish now) under the bar. I’m sure there’s harder to come. Looking to make all these numbers more impressive over the summer by dropping 20-30 lbs and finally getting into the teens on BF%.
Not to be too off topic or anything, but I do find it cool that Elizabeth Akinwale is now on Team MDUSA.
I’m recovering from a UCL reconstruction so my goals and PR’s are a bit muted for the time being. Two PR’s to brag about #1 consecutive days without shaving – recovery beard #2 Most consecutive days without a committed relationship = winning
Body Weight Irony PR: at 5’8″ and 165 lbs I am not exactly what one would think of as 70s Big. However, according to the famed BMI calculators, yours truly is finally “overweight.” Coming from a cycling background and being low 130s last summer I’d say that’s some pretty solid work.
Also squat 330×5
deadlift 350×5
Going to try to pull 405 next monday
Get you some, Fatty McChubberstein !!
Bmi is laughable. For as long as I can remember I’ve gueasstimated my LBM at or above the “overweight” cutoff, even when not in particularly good shape. At the same time, it also misses the boat on the increasingly common skinnyfat. Just not a good measure at all. Questionable when addressing populations and worthless for individuals.
Squat: 135kg x 5
Press: 62.5kg x 5, 72.5kg x 1
Clean & Jerk: 102.5kg
Nearing goals of 2xBW Squat & BW Press (@78kg)
Set some rep and combination PR’s on the snatch this week but didn’t have a good day today in that discipline.
Squat PR: 124kg x 3
C&J PR: 95kg
BW 77kg
Hit some solid rep PRs for the week:
Squat – 285×7
Bench – 197.5×9
Press – 117.5×7
Squat 455×3
Press 240 5×1 (failed on 6th single)
Ending another cycle of the Steele “Get a bigger bench” applied to the Press.Hoping to hit 270 for a single next week. We’ll see what happens!
Have a great weekend everyone. Eat lots of meat. Please.
First new PR in a LONG time: clean and pressed 80kg.
Pr’s
Squat: 390×1
Deadlift: 475×1
I’m disappointed in these.
Why?
The week before I did 385x1x5 and 470×3…basically means I need to reset. I wanted to progress for longer.
Hit a 100kg Snatch today in practice. A 10kg PR. Very proud of that.
big up! thats a massive jump in plates!
Squat 365×3
Dead 435×1
Bench 195 5×3
I started taking BCAAs this week and although the above lifts are all pr’s they all felt easier than lighter weights the previous week, don’t know if it’s placebo or that I’m recovering better but I like it.
Clothes PR: I can no longer button the top on dress shirts I wear to work due to a big neck.
Protein PR: I’ve upped my intake to around 300g a day and even though I’m “leaning out” I’ve added around 5 lbs of body weight over the last couple months.
How do you manage to get in 300g? Chicken shakes? Whey? I hover around 220-250g a day but I usually have to get some whey to get there.
I’d like to hear this as well. 225 is my minimum, and 250 is tough. Any more, and I would eat nothing but meat at every meal.
Both of these things. I have 60g through whey, and meat is the main focus of every meal.
Typical day:
Start out with 8 eggs and sometimes bacon/sausage (this gets you 50-70g total for breakfast depending on what meat you eat with the eggs)
Eat 3-4 other meat-focused meals throughout the day, the best way I’ve found to get maximal protein is by using a scale. A good general rule of thumb is that meat has 7g protein per ounce (chicken is a bit higher). Once you know how much protein you need at each meal to meet your goal, it’s pretty much a matter of eating (and often times force feeding) that amount of meat at each meal.
There have been many a meal for me lately that were hard to get through, but when you look at eating in the context of training, each bite that is hard to get down is just like grinding out the last few reps of volume day.
as for veggies, i do sweet potatoes pre/post workout. and eat a lot of broccoli/cauliflower/brussels on the side with other meals. if you have can sautee your veggies in butter and garlic, they’re always easier to get down than bland steamed ones
roasted brocolli is my new shit
deadlift PR 145kg (320lbs) x3 got nosebleed after the 3rd repetition
bodyweight PR 82kg
PR: Ate a whole pizza in <15 minutes.
Long time reader, first time poster.
Squat 430×3
Dead 465×3
Bench press 315×3, 320×1
All Texas method PRs, been tweaking the rep ranges and form on bench press and started dead lifting again finally after a two year absence one month ago. Still, I am not strong and deserve to die.
Sounds like you’d fit in pretty well at MopeilityWOD…
I’ve been taking the last few months easy due to my SI joint issues. Got tired of the pain and Youtubed some random video from some random chiro. Turns out, all it took to relieve 95% of the pain was one simple method. Basically, you find the coccyx, then move your fingers laterally and inch or two, hook and pull up into the sacrotuberous ligament, then walk.
I’ve done it every day for the last week or two, and last Monday I squatted without any pain for the first time in months. It was a revelation. I can’t explain how awesome this is.
Also, I saw a dude on campus with a 70’s Big sweatshirt! It is a guy I’ve talked to in the rec center. He doesn’t post here, so I told him I’d call him out for it. Despite a recent wrist injury, he still attended a powerlifting meet and set a squat PR. So sweet. So that he isn’t the least strong guy posting, here are my numbers recently:
Press 3×5@115#
Front squat 3×8@135#
Low Bar back squat 2×5@175#
Deadlift 1×5@275#
My buddy has problems with his SI. Can you post a link that helped you so I can pass it on to him?
https://www.youtube.com/watch?v=cnKPXYSoMjM
1:46 is where I got my tip. I hope this helps.
Doing “Squat by Southwest” at HPG in Austin tomorrow. We’ll see how it goes. My first lifting competition ever.
I might be the judge, so I’ll start accepting bribes now.
Squat by Southwest was pretty awesome. Got a 25 lb PR.
First Attempt – 305
Second Attempt – 315
Third Attempt – 330
3/3 Felt surprisingly easy. I then benched a 5RM PR at 190#.
Due to military shit, I had to drop out of my 2nd powerlifting meet next weekend. So to console myself I did a mock meet at the gym, and also did a body fat test to find out where I was. 10% body fat at 218 pounds and hit some PR’s:
Squat: 435×1 (+17 lbs PR)
Bench: 315×1 (-5 lbs)
Deadlift: 480×1 (+5 lbs PR)
That’s a good day in my book.
Nice job man, congrats on the PR’s
PR’d my jerk at 315lbs, and hang-snatched 265(pr). Both Wednesday, five days after lifting at the Arnold. Need to adjust my peaking protocol….
Nice lift. Extra points for hulk smashing the weight into the ground.
fucking legit
My first Meet one week from today.
Hit 5 singles at opener weights yesterday, the last reps being the best somehow.
Bs 355×1 360x1x2 365x1x2
Bp 215x1x5
Bodyweight still a bit high. Hopefuly i can come down 5-6 lbs this week to get to 165! Tips?
Started Wendler 5/3/1 with BBB this week after being out sick for a couple weeks.
Rep PRs (since it’s the first week!):
Press: 150*10
DL: 385 *12
Bench: 255 * 14
Squat: 285 * 16
I am on big pile of sore!
Finished my last week of 20 rep squats:
295×20, 300×18. Somewhat disappointed that I couldn’t get the last two reps with 300 in my final workout, but I’m honestly just glad to be done with this program. I did a lot of reading about how brutal a 20 rep squat program could be physically, but I wasn’t expecting how mentally exhausting it would be to be squatting 20 reps three times a week. Planning on testing some 1RMs next week to see what the carryover this 6 weeks has had. Interested to see what effect this will have had on my deadlift since I haven’t done any pulling other than some power cleans here and there.
DL PR this morning. Pulled 405 for 1, which is 55# over my last PR. Who knew.
Squat 340×6
Bench 280×5
Deadlift 425×6
Press 155×6 which is double my previous rep record.
Anti-PR: Coming to grips with the fact that I have a double case of achiles tendinitis. Won’t hurt the lifts but its killing my conditioning and rugby play.
I PR’d the Turkish Supermarket this morning. Spent 45euros on 6 kilos of meat, 3 kilos of sweet pots, a turkish pizza, broccoli and some baby oil. Bitches be wildin yo.
Also, started reading Marcus Aurelius “Meditations” because it all fits.
Got in one workout this week(today), PRs but kind of a sketchy workout. Hitting a heavy travel period so scheduling will suck for a while. Working an LP.
Squat 305 3×5 – grinding and form starting to falter
BP 155 3×5, missed 5th rep of middle set, misloaded the bar and did a single at 175 prior to work sets.
DL 375×5 – strong and clean.
Progress plot at http://www.puresimplicity.net/~mattsteg/weight.html
Lots of PRs this week:
5RM (high bar) squat: 315 lbs
1RM front squat: 301 lbs
3×5 press: 142.5 lbs
5RM bench: 202.5 (trying for 3×5)
I decided to switch back to a straight strength progression from weightlifting a little while back, and I’m currently in a transition phase between SS and TM. Basically, I’m doing Texas Method on squat, and I’m still running a linear progression on everything else. As each lift fails, I’m switching it over.