PR Friday – 11 OCT

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I am here.

2013 has been busy. Some of you regular readers may be wondering, “What the PISS is going on?” I’ve just been busy with a job that doesn’t leave a lot of free time. That being said, I’ve got some things planned for 70’s Big.

First, posts will pick back up a little bit. I’ve got at least seven topics to write about right now, and plenty of stuff I’ve been mulling over. The goal is to get two posts up a week. I’ll admit it’s hard to get topics up with a hectic schedule, but it is my doody. Ahem; duty.

Second, I’m putting together the logistics to start doing a regular podcast again. Mike and I will be doing it, and it’ll function similar to the Paleo Solution podcast with a main topic of the day followed by a reader submitted Q&A. The availability of the show will depend on scheduling, but I at least want it to be every other week with the hope of doing it every week. You can listen to past shows with the old show format by searching “70’s Big Radio” on iTunes.

Third, I’m working on some ways that will allow our community to interact and mingle a bit better. The best part about 70’s Big is that it’s fun getting to chat with other lifters, male or female, and talk about this big part of our lives that ‘normal people’ just don’t understand.

Fourth, 70’s Big is still open for content submissions. If you have images or links to share, just throw them up on the Facebook Fan Page and we’ll re-post them for everyone to see.

My goal is to teach readers about training, lifting mechanics, anatomy, physiology, programming, nutrition, recovery, mobility, performance enhancement, and so on while providing a dash of entertainment. Expect to see a little push out of 70’s Big as the year winds down, and hopefully we’ll have some fun along the way.

And we need this education. Look at this stupid-ass product that Sorinex is selling from their website. It’s a back extension bench with a swiss ball on it. For 1,000 doll hairs. (Pictured below to avoid giving the company hits on their site.)

sorrynex

This is what we’re up against.

For PR Friday, discuss your training week and highlight your week’s Personal Records.

31 thoughts on “PR Friday – 11 OCT”

  2. @Justin: So, what is this mysterious job you´re talking about?

    Squat PR: 200 kg (~ 441 lbs) x5
    (This was last friday in a final session of a linear progression. I started intermediate programming again this week)

    Video:

  4. Disc Herniation PR: I caved and got an MRI after I just couldn’t shake some significant back pain/sciatica (especially while squatting heavy) and found out my L4-L5 disc is bulging pretty severely into the central canal and obviously causing me quite a bit of discomfort. I’ve pretty much stopped all lifting but I want to pick up some non-pain-causing lifts again within the next week. I start PT on Tuesday and I’m kind of just waiting to hear what they think and go from there (whether or not I 100% listen to their advice). If anyone else has had experience rehabbing a disc injury I’d love to hear your advice. I was feeling sorry for myself for a few days and now I’m through with that, I just want to be start making myself better.

    • I recently herniated L5-S1 a couple weeks ago so we’ll have a little support group here. Not the end of the world. I’ve been getting much relief from doing the prone cobra and press-ups. The extension of the lumbar is supposed to work any disc material back to where it came from to take pressure off the nerve.
      I recently bought Dr. Stuart McGill’s books and though I just peeked at them, I can he’s THE guy to listen to when it comes to the spine. My plan is to use his rehab protocol and when I resume squats I’ll just stop right before the pelvis starts to tuck under. You’ll see everyone on here tolerates a little flexion at the bottom of their squat but we can’t do that anymore because we “popped.” I’ll also go to trap bar deads just to be safe and I started doing RDL’S pain-free as I don’t see how they can be anything but good given that the mechanism of our injury was compression during flexion. Good luck to you. Let’s be smart and then keep getting strong.

        • It’s tough because there are nice nuggets in both the rehab book AND the performance book, but if I had to choose one it would be the rehab book as the performance book doesn’t offer up much in the way of squatting mechanics for lifters, other than stating he has helped many powerlifters compete again by limiting their depth during normal training. This means allowing NO pelvic tilt.
          Step 1 is get back to pain-free before lifting again. Dr. McGill cites the McKenzie method as scientifically proven to work the nucleus back into the disc if it isn’t too severe a herniation. Do the prone cobra and pressups throughout the day and that should help quite a bit. I’m probably 95% sciatica and pain free after 3-4 weeks. Hope this helps.

  6. I had a big week of PRs, and I tried to follow in Cloud’s footsteps of hitting 5/4/3/2 on the big four on my b-day because I thought that was awesome. I’m going to make it annual 1rm day. Failed to hit dead lift goal but all of these were PRs:
    Squat 415×1 http://youtu.be/rVka6jqCQus
    Press 215×1 http://youtu.be/Ky3qiNPwpXs
    Bench 315×1 http://youtu.be/VUp2Wg_RbVQ
    Dead lift 455×1 http://youtu.be/H9LpObiXf_o

    Pretty average man lifts I know but I’m happy to hit a few milestones.

  7. Hey Justin maybe come on over to Sorinex Summer Strong next July. Hear it’s an all around good time. Lift some bars, drink some beers, eat some BBQ and tell Bert Sorin to his face that he’s an enemy of people getting big and strong. Hey it’s not like Arnold ever shamelessly sold any stupid shit .

  8. Hey Justin I totally get how stuff can get hectic. Stuff can take a backseat to work. Great to hear you’ve got ideas for posts. Looking forwards to them. We all really appreciate the site; thanks to Mike too and the whole crew.

    HB Squat 395×4, 410×2
    Bench 285×6
    DEadlift 525×1
    still just over 180 bw
    3xbw deadlifti n the next few weeks hopefulyl 525 was ezpz

  10. Hey y’all! Haven’t posted in a while. Recent gym PRs:

    Squat: 225×2
    Bench: 170×1
    DL: 305×2

    Competed last Sunday and kind of blew it. 225/145/275. Only got my openers on bench and dl. I’ll report back with better numbers next time. Also probably going to run SUPER SQUATS for a while to get my squat up to a reasonable level. Thoughts?

  13. Good to hear from you Justin. I’ve been getting back into it after a long summer without consistent training and dropping down to 210#s. Started TX Method about a month ago and I am quickly getting back to form. PRs since getting back:
    B: 350×1
    P: 205x3x5
    SQ: 475×1
    DL: 465×4 (Not sure what’s going on there)
    Progress has been slowest with my DL. I’m not sure why though.

    Also, I have a question for the group. My training partner (with extensive bodybuilding background) is also doing TX Method. His volume days (5×5) for bench and squat are only 35 and 75 pounds heavier than his 1RM. Is that because his body has just gotten used to doing a lot of reps and not 1RMs? Are there any techniques to get him to increase his 1RM, or is this just going to be a really slow process for him to adapt 1RMs? Thanks for the help.

    • I’m by no means an expert on this stuff, but it would make sense that someone coming from a bodybuilding background would be adapted to high volume and not to intensity. There is a chapter in the Texas Method Advanced on increasing the discrepancy between Volume Day and Intensity Day, so check that out if you haven’t already.

  14. My only PR this week was 3 x 3 on my power clean at 100kg. Only really a PR because I never used to PC. Still going to be a while before I hit any legit PRs again, due to deployment plus focusing on combat sports.

    In other news, good to see Justin still looking out for the community, despite some pretty hectic shit going on in his real life.

    Looking forward to an upcoming Life PR of opening my own S&C facility.

  16. Been hectic, end of a volume cycle for competition lifts, so not a lot of PR attempts recently. Last weekend was out of town, then I was sick early in the week, yesterday was defeated by front squats, and today tested my back squat triple.

    Still pulled out some PRs.

    BS x2: 116kg (96% of previous 1RM)
    BS x1: 122kg (new PR! +2kg)

    It has been AGES since I’ve squatted more than 120kg (except low bar, but that’s a different lift, really). This felt vindicating and euphoric. Yes, I almost cried. Yes, I’m a girl and we do that. Yes, it was slow and a struggle and not too pretty, but taking everything into account, I’m leaving with a giant grin.

    We have a PR gong and I hit that brass with authority.

  18. I had a big week of PRs, and I tried to follow in Cloud’s footsteps of hitting 5/4/3/2 on the big four on my b-day because I thought that was awesome. I’m going to make it annual 1rm day. Failed to hit deadlift goal but all of these were PRs:
    Squat 415×1
    Press 215×1
    Bench 315×1
    Deadlift 455×1

    Pretty average man lifts I know but I’m happy to hit a few milestones.

    Sorry if this is a repeat my first post got held up for my vids I assume

  21. No real prs this week, it was a light week. Got another exertion headache. Would really appreciate it some info if anyone has experience with these.

    I’m getting some lifting shoes and tried the romaleos but they hurt my feet. I’m looking at the adipowers now. Anyone who shoves their knees way out at the bottom of squats like them?

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