PR Friday 6 June 2014

Posted on by

10405640_1428052207461807_4943835230073737893_n

PR Friday! Post your PRs to the comments section, and ask your questions as well. Justin will answer the questions directly in the comments section. Also, check out the below video called “Man of Iron” a 1982 documentary about Tom Magee leading up the 1982 IPF World Championship. Unfortunately the last couple of minutes do get cut off, but I have yet to find a full video of this anywhere online. Still, it’s a sweet video. -Mike

28 thoughts on “PR Friday 6 June 2014”

    • I think it’s a good template for such a person, and your recovery while leaning out will depend on how you eat, train, and recover. It’s possible, methinks.

      We’re gonna be revving consultations up soon.

  3. Finishing the last week of 10s from The LSUS Full Program for Olympic Weightlifting.

    PRs this week:
    245lbsX4 hang snatch
    235×10 push press
    415×10 back squat
    235×10 bench press
    320×10 Scratch grip Deadlift
    305×5 hang clean
    415×10 clean Deadlift

    Ready for 5’s next week!

  4. Been hitting 5/3/1 for awhile now. on my 3rd time thru
    hit a dead lift
    350×6

    last week i tested my 1RM and it was 420×1 which i was psyched about a 15 lb PR!

    woot!

  5. Hit a PR for Powercleans, 185×1. Supposed to press today and I know it’s going to suck.

    Any advice for stalling powercleans and stalling presses? I’m considering a “press 2.0” ala Rip.

    Think PC’s may just be a mechanics thing. I’ve been told there’s not enough power coming through my hips.

    • Can’t edit the comment.

      Also, when eating ‘paleo for lifters’, what do you do if you’re not feeling strong on your lefts? more carbs? more calories in general?

      • Basically figure out why you don’t feel strong, because it could be due to a variety of issues including your programming, recovery, etc.

        If you think it’s specifically your diet, then make sure you’re hitting protein requirements, then look at the fat/carbs. I’d need the context of your diet and if you’re aiming for aesthetics, but you won’t necessarily be wrong if you upped the “good” carbs (like sweet potato or something).

        If you’re feeling underrecovered, then increase your fat. If you’re feeling shitty throughout the day, it could be more of a carb thing, or even a “not enough calories” overall thing.

        • Well I think the programming is good. Modified 5/3/1 so I’m only working near max once a week. I think mechanics, while not perfect, are good as well (save for the aforementioned lifts). It could be sleep.

          I am trying to drop body fat right now as it got far too high for my liking. Probably ~30% at 5’10” 220.

          You said “good” with quotes. Changing your position on paleo or just trying not to rustle jimmies?

          Thanks for the reply Justin.

  6. Considering leaning out a bit more, even though I’d estimate myself to be around 12% BF. I know you disdain counting macros and the lot, so I guess my question is, how would you manage caloric intake without doing so? Wouldn’t that make dropping some BF much harder, not knowing how much food you’re actually eating?

    • If you consistently eat the same meals, or types of meals, on a regular basis, then you can titrate it up or down easier. I’m not big on caloric restriction to reduce body fat when performance is still a goal, so I lean more towards macronutrient tweaking. Carbs are what we can tweak, so there are the methods in the book or just eating fewer of them.

      But, the context is important, because if someone is right on that line of “too few carbs” and they are still trying to lean out, then I’d drop the fat calories instead of dropping the carbs. Make sense?

  7. No real prs this week, but my high bar squat form keeps getting better and more upright. I’m using a TM type approach, but I think I’m going to start throwing in some belt squats in between my volume and intensity day for quad hypertrophy. I’m a long legged guy so I think it would help.
    My Olympic lifts are still stalled do to a wrist injury, I’ve been doing tons of high pulls, but I tried some cleans and it wasn’t bothering it so it may be getting better.

  8. No PRs this week, unfortunately.

    I have an old shoulder injury and despite having it looked at and doing as much mobility on it as I can, benching with anything other than a close grip or just outside of that causes pain and feels like a weak/unstable position for me. Just wondering if I were to bench close grip exclusively, are there any other movements you’d recommend I do to make up for lack of normal benching? I haven’t experimented with dumbbells yet, can overhead press without issue and it seems to vary with dips, if any of that info helps.

    Thanks Justin.

    • I’d avoid doing dips if it irritates the injury. To really help, I’d need to know how the original injury occurred and where your pain is when it hurts, along with what movements make it hurt.

      All that being said, you probably need to work on it more via mobility work.

  9. This week I have a few great PRs.

    I followed a program for the last 10 weeks and plan to continue to do so until it stops working. The longest I’ve followed a program was something like 6 weeks.

    Squat rep PR at 310×8
    Press rep PR at 140×7

    Had my most intense lifting session ever today, so that’s a PR too though I feel smashed. Squat 315×6, Press 140×7, Deadlift 380×6. n

  10. Its been slow progress back from PTT injury and Fitness Assessment season – however, forward progress is no less important:

    Squat: 2×1 @ 455, 1×5 @ 415 (Singles: 40 lbs to go, 5’s: 25 lbs to go)
    Bench: 3×6,6,7 @ 275 (a few weeks to go to match 3×8 – Linear Progression)
    Deadlift: 1×5 @ 465 (5’s: 30 lbs to go)
    Dips: 5,5,7 @ 150 (a few weeks to go to match 3×8 – Linear Progression)

    Justin/Mike,

    I have a Left AIC/ Right BC patterning effecting the ROM in the Press, Bench and elbow position in a Goodmorning and a Back Squat. Aside from focusing on shifting to a more left-side dominance and monitoring lateral pelvic rotation. How would you recommend bringing the hips/ pelvis, spine and shoulder girdle back into a neutral alignment?

  11. This week I cut down four trees, lifted them onto my shoulders, carried them to the designated firewood area, and chopped them into manageable pieces.

    This is a PR for trees cut down and trees carried, but not for chopping firewood.

  13. Hi Justin, love the site!

    On a linear progression currently, strength and size going up gradually.

    I’m normally around 14% bodyfat at 5ft 10″ and 17-lbs. While I’m gaining more muscle than fat (I can see the change) I’ve noticed a kind of pot belly but without the fat. I’m not fat, more on the skinny side and it isn’t really fat, more like a gut protusion. My lumbar is also weirdly curved (extended) like in lordosis when I stand normally and my butt sticks out but this has happened so long as I can remember.

    I read something about a tight psoas doing this – is this the problem and how do I correct it? And any tips for correcting a weird posture like mine?

    Thanks!
    Thanks!

    • It can be the psoas.

      Check out this post: http://70sbig.com/blog/2012/07/hyperlordosis/

      What you’re describing is hyperlordosis. The question is, “What structures are the culprits for this position?” You’ll also need to increase your motor control of being in good posture. Start researching this, experiment with the mobility stuff you find, and pay attention to your posture throughout the day. Let me know what you find in next week’s PR Friday.

  15. Meet PR Snatch of 91kg. Almost had 94kg for an all time PR but let it go out front. Clean and Jerked 107kg. A bit under my best but one of the better meets I’ve had. Took 3rd in the 85kg class and Team Rubbery City Weightlifting won the team comp

  16. HI Justin, quick question, I’ve started the SS protocol. I’m 34 and had an AC separation in my RT shoulder about 12 years ago. Do you have any recommendations on things I should be doing along with the strict press to help build mobility back and not hurt myself. Thanks-

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