PR Friday, 12 April 2013

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Annnnnnnnd we’re back! Our servers made some mistakes yesterday (burpees instead of squats…tsk, tsk) and had to be put in timeout for half a day. Some unplanned maintenance later by our men in Berlin, and the ISIS mainframes have been upgraded with new neural net processors – learning computers – and our R2 is back on our 6, by the light of Kate Upton’s eyes. Bueno? Bueno.

So, let’s get back to business. This week, we had a post about Iris’s strength journey. AC taught us how to press more gooder (this was real, real popular on reddit). Markotta had us reflect on our motivation. Mike used the time off from reading the site to ignore Paul’s question and answer everyone else’s.

Additionally, USAPL Collegiate Nationals is this weekend in Killeen, TX. There’s going to be some pretty impressive single-ply lifting going on, and there are some fierce rivalries between teams. Naturally, I think Preston Turner, Ian Bell, and the rest of the Longhorn Team is going to take the cake, but watch and see for yourself.

http://mass-lift.com/2013-collegiate-nationals/

Last week, I asked you guys and gals to submit pictures of your “70sBig face.” Wait, back up. First, I asked you to go back and re-read the original post on HOW to make a 70sBig face, and then to submit some examples. I got some great ones, and I got some that, well, I’m pretty sure were taken on the shitter in a time of duress  We’ll get there, folks, but this might take some work. I appreciate the flood of pics I got, and will post some each week.

 

“Billy” (we’ll use a code name to keep his identity a secret) sent in a picture that proves his commitment to the cause. He gets bonus points for the glasses, but the striped v-neck is hit or miss depending on yokeability. Guys, you can wear v-necks, but only if there’s chest hair poking out, mmmmk?

 

 

MeneGene spent the better part of the morning posing for this pic, showing off a pretty glorious mustache. There are literally ninja chicks beating up Abercrombie wannabee’s in the background, and he is sitting there stoicly not giving a fuck. I approve. I think there’s real blood on his shirt, too.

 

 

Jason lacks facial hair, but I’ll cut him some slack. If he was sporting a ferocious Viking beard, half the grease from this amazing burger would go to waste. Is that HAM on that hamburger, too? Shit, now I’m hungry – with a few fried eggs on top, that’d be a pretty dece breakfast. Good job, Jason. Next time, cut the sleeves off your plaid shirt for date night. Trust me, she’ll be impressed.

 

 

CriedTheFox shows us a classic selfie here, driving in some sort of van with “Free Ice Cream” scrawled on the side of it. Facial hair? Check. Cheap sunglasses? Check. Thrift-store t-shirt you’re unafraid to rip in half in case of emergency? Check. Bravo, sir. Bravo.

 

 

 

 

Blake’s got a pretty dece face here. The bushy brows, the insane look in his eyes, and a ‘Murican flag in the background are all excellent. A little more jaw-jutting would be nice, but HOLY SHIT there’s a Mustang snorting FIRE on his shirt.

 

 

 

 

We didn’t get nearly enough female face submissions, but Amanda played the game…sorta. She sent this in with the comment “No, this is not a 12 y/o boy but a 34 y/o woman.” I…I….look, I really appreciate the pic, but I….well, shit. I’m scared. You took some creative licensing and the end result is equal parts terrifying and awesome. I award you all the points, and hope to never cross your (bar)path when you’re angry.

 

 

That’s all for today. Keep the submissions coming, make sure they are LESS THAN A MEGABYTE (you’ve seen what happens when our systems get angry), and I’ll keep posting these on Fridays until I run out or get bored. Post your PR’s below. Have a great freaking weekend. Stay safe.

 

56 thoughts on “PR Friday, 12 April 2013”

  1. Today´s training:

    Squat: 200 kg (~ 441 lbs) x2x3 (PR)
    Bench: 133 kg (~ 293 lbs) x4 (PR)
    Rack Pulls: 207,5 kg (~ 458 lbs) x8 (PR)
    Dumbbell Rows: 45 kg (~ 99 lbs) x20

    BW: 102 kg (~ 225 lbs)

  2. Dece pics. Good work all.

    One PB this week – 286 x 4 squat at 154lbs. Lots of progress to be made. Bought paleo for lifters, made for a very good and informative read. Will be implementing.

  7. PR’s this week:
    Squat: 3 x 5 @ 327.5#
    Press: 3 x 5 @ 130#
    Deadlift: 1 x 5 @ 355#

    The fifth rep on the third set of squats at 327.5# was one of the hardest reps of my life, if not the hardest. The third and fourth reps were both grinders, but I wanted that fifth really bad. Got it.

  9. Back on the wagon, nothing crazy this week. Made it through the last exam before finals in my first year of medical school. Two good sessions with squats/deads coming up this evening. I’ll take it.

  11. Getting back after it PR. I’ve had to back off heavy lifting after a PCS and a need to improve running endurance.

    SQ: 465×5, 295×20 (295 started as a 5 rep deloaded set, but then I just decided FTMFW and made it a conditioning thing)
    B: 5/3/1: 315, 345, 365

  14. Great PR day for me after 2 disappointing weeks!
    On such a high right now!

    Squat: 5×361 – PR!
    Bench: 5×245 – PR!
    P. Clean: 5×185 – PR!
    Deadlift: 5×361- Slight de-load

    Better nutrition, slightly less squat volume, and higher press volume seemed to help.

  15. No PR’s, week 2 of a GPP block before I start training leading up to my next meet.

    Starting using a neck harness and doing some power shrugs at the end of my training b/c I want a yoke. Insecurity PR? Mopewod?

  16. High Bar Squatted 315×10
    Benched 280×4
    Deadlifted 470×2
    pretty solid week
    hip pain is still there on squats but i’ve been doing the agile 8 and I think it’s helping

  17. Stoked I made the 70sBig face cut!! So honored right now. Also, pulled 340 for a double this week, new PR. Been putting a lot of focus and work into my form as well. Best week I’ve had (as far as focus in training goes) all semester!

  20. Held the 3rd Colosseum Barbell Comp in work this week. Hit 2 PR’s..

    Squat 150 kg (new PR) – up 10kg in 3 months.
    Bench 100 kg – dont even start
    Deadlift 215 kg – (new PR) – up 5kg in 3 months

    All in All. It was fricking awesome. My Wilkes score is pretty shitty but I am gonna out gun that fucker soon enough.

    • The Colosseum Barbell is a club me and some of the lifters have formed in work. Its basically an excuse to go into the work gym and shout.

  21. Deadlift PR 2×505

    I had to give a presentation for a bunch of bosses for a retailer this week. I had to apologize for my unkempt white-trash looking beard. I feel bad for that…my wife hates it like a bad case of gohnaherpsyphaclap.

    Don’t know how to embed photos.

  22. Whats up guys. I have been a lurker on this site for a really long time and it has really helped me in my lifting. I am hoping to find a couple of suggestions as far as my training goes.

    I recently finished my LP after doing multiple resets and made great progress. I just finished my first week of TM just like it says in the book. But intensity day was difficult to say the least. I barely made my 5 reps on the squat after having previously done 3X5 a few times in my LP.

    I am 32, love lifting but is it possible that TM isn’t for me. Should I look more into block periodization. Any quick thoughts are appreciated. Thanks.

    • Welcome!!! Anyone responding to this question would need a little more information. What was your final LP 3×5 weight? Did you take a rest week after your LP? Did you eat a lot of good food all TM week? Did you get plenty of sleep? How much did you lift for your 3×5 day and how much for your 1×5 day?

      • Thanks for the quick reply man.

        My final LP on the squat was 3x5x365. My rest week was 2 weeks prior not the week before. I am 5’9″ 205lb. I eat a lot. Got a good nights rest last night but not the night before.

        My volume day consisted of 5 ascending sets from 290 to 325 and I hit 2×5 on light day at 245. I did get 1x5x365 on intensity day but it just seemed difficult. Thanks again

        • Well I’m making progress on a regulated TM and I’m 47. I did fine on a mostly standard TM also; the only change I made was to push a 3 rather than 5 rm on intensity day. I’d ride it out for a while and see if you just need time to adapt to the program. If you continue to have problems,it’s very likely too much volume.

          • If you are not used to the volume, you might have to take the weights down for a sort of introductory period. Also if you are trying to low carb it during that time the reps might not be there depending on how long you’ve been on low carbs. In my experience its like you hit a wall. Two or three reps feel great and then on the next one you shit the bed. I’m sure everyone has had those days. Just like Maslow was saying, check your recovery and diet, be honest with yourself, and make the necessary adjustments. when those things are squared away along with consistent training, everything else tends to fall into place.

            • Thanks for the replies guys. Yeah I dont think the volume is the issue. Maybe the ascending sets weren’t enough. I do not do low carb. But now that I think about Wednesday and Thursday I did not eat many carbs although I did eat a lot of meat. I’ll give it another week or two to see how everything is going. Thanks

    • Look at your volume day. I did this wrong for awhile as well so might as well adjust now. You worked up to about 90% of 5rm. Keep your vol work (if 5×5) below 85 percent always. Possibly try 3×5 volume too. You can take percentage a bit higher there. Change up the volume day a bit and go for 370 next int day. You might have also just had one of those days where the shit feels severly heavy. Also, eat big the night before.

  24. Mental fragility PR(?) was going for 430×3 squat and was ready to go, felt confident, belt was on, and I got a call from work with a problem. Completely threw me off. Only got 430×2 and failed on my third rep. I need to learn how to summon the demons. On a positive note, I stepped on the Nintendo wii fit for the first time in about 2 years. I’ve gained 37.5 lbs and am now “borderline obese”. It says my ideal weight is 148. I’m 5’9″.

  25. On January 1, 2013, I squatted a 1RM at 315, tying my all time PR. Today:
    Squat – 2x5x315, 1x7x315

    315 for reps has been a goal of mine for a very, very long time. 405 1RM here we come.

  26. Power outage all day from around 8AM-6PM due to an ice storm knocking down trees into power lines. Or something like that.

    Had to train in the dark today.

    Got a 385 lb bench press (1RM):

  29. Not too many PR’s this week, but had solid squat and snatch workouts. I’m trying to improve my “real” snatch after 20 years of power snatches.

    I did have 2 PR’s…
    Tuesday, I ate 377 grams of protein
    Wednesday, after snatches and OH squats, I did barbell rows 275x7x3

  30. It’s been a couple shitty weeks of experimenting with volume and intensity and going overboard with both resulting in burning out. I have my first PL meet in 3 weeks, hopefully it’s dialed in by then.

    I realized I deadlift better in oly shoes and pulled the easiest 440 of my life. Anybody else like to pull in oly shoes?

    The biggest development is that I’m now 2 weeks deep on my first moustache, and it’s gonna be glorious.

  31. Hit a few odds and ends PRs, no belt volume squat (switched back to flat shoes, way better knee positioning, did 315 for 3×5 never done that before with no belt), hit a 8 rep PR on my CG volume bench (210×5, 210×5, 210×8*PR). Hit a regular bench PR today 225×6, then hit a 12 rep slingshot PR with 225 right after a heavy workup.

    Not a bad week so far!

  32. PR for getting back in the gym. Moved office and haven’t touched the weights for a month. Felt good to to pick some shit up and put it right back down again. Looking forward to more of the same. Had to cut squats short due to right patella tracking issue but I’m pretty sure that will go away (always has). Otherwise good.

    While away from the gym I’ve been doing more bodyweight exercises. Can almost do full layout on a 360 pull on the rings (see https://www.gymnasticbodies.com/forum/topic/263-360-pulls-a-multi-plane-pulling-exercise/).

    This weeks post on motivation made me think a bit about mine. I do it because:

    1. It’s fun. Fuck any other reason, this is the one that counts. I’d like to play some sport to give my training more focus (not really interested in powerlifting) but that isn’t possible right now. Regardless I find movement to be enjoyable for its own sake.

    2. I like the results. Nothing wrong with looking good naked. As I’m getting older I enjoy the health benefits more. I hope it sets a good example for the kids.

    3. I like being able to make measurable progress almost every session. Particularly with weights you can see some number increase most time you train. Not many things have such clear progression.

    Now you know.

  35. A little late to see it here, but a great way to start my week! Can’t believe my pic made the cut! Clearly, there’s a lot of 70s Big attitude here and all the pics were cool to see. Can’t wait to see what’s ahead with future pictures.

    No PR’s per se, but about to adjust my lifting to get ready for a grappling tournament in a few weeks. The lifting will take a bit of a backseat to conditioning and getting as much mat time as possible.

    Loving Mike’s YouTube Q&A’s too.
    Take care everyone, and have a great week!

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