PR Friday is a forum to allow you to share your triumphs and failures with your strength training brethren. How has your training been this week? What questions do you have for your peers? Talk and mingle.
Do you have a training question? Ask anyone from the 70′s Big Crew a question in the comments below, on Facebook, or Twitter. Follow 70’s Big on Instagram.
Enjoy the following compilation complements of Midtown BB.
Recently dealt with back tightness that turned into pain and wouldn’t go away. Saw a doctor, got an x-ray and he said it’s spondylolysis and that I shouldn’t lift for 1-2 months.
So didn’t squat, deadlift or press for 6 weeks now and now want to ease back into it. I normally only wear a belt for lifts of 85% or higher. Considering the spondylolysis, do you recommend to start wearing a belt for lower percentage lifts?
Recent PRS of DL 345×5 and OHP 160×5 (as well as 170×3). Bad week of training because of no sleep due to a sick baby. Next week should hold some more good lifting though.
Squat pr 350×1
Been squatting every day to 3 singles, sometimes a back off 85% of the days max for 5
I think I’m in love
Basically everything after that is flat, but I’m still in love
It’s my birthday weekend, so I have two trips to all you can eat meat restaurants planned this weekend. Brazilian and Mongolian BBQ. Will have to squeeze in an extra squat session Saturday morning to take advantage.
Continuing first cycle of 5/3/1. I hit 285# x 7 on my squat 3+ day and 355# x 3 on my deadlift 1+ day. Left a rep in the tank on both. Press 1+ day was 135# x 3, which is a little disappointing, as my press has regressed a fair bit over the last 6 months. I was able to do 135 x 5 in my sleep. I think it’s because of my left shoulder – I never suffered a clear injury, but it did get banged up over hockey season. I took it easy on overhead stuff and just slowly lost strength there. Will have to work on it.
Suggestion: do a really heavy session of lifting before the Brazillian BBQ. Weigh yourself when you finish lifting, and again after eating. My friend and I did this a couple years ago. I gained 11 lbs and had to waddle home. Yes, it was worth it. I was back to the original weight within two days. See if you can beat me!
Still chugging along on 5/3/1 trying to make up for my 3 weeks of fun in the woods. For whatever reason, my deadlift seems to be lift that has recovered the fastest. I hit 425×9 today on my final set. All other lifts are still about 2 weeks out from being back to where they were pre-SERE.
Finally hit 315 on my deadlift!
To the other Aussies on here, enjoy your ANZAC Day.
I’ve been on the 70’s Big LP for about six weeks now. Bodyweight pull-ups continue to be a challenge [read: can’t do 3×5]. Last summer, I was able to string together 11 dead-hangs, but that was 40 pounds ago. In retrospect, I should have kept on them when I started the SS LP in October, but nothing to do about that now.
I know that I can do better with my recovery and probably cut some weight, but as I dial in that process, what else can I do to improve my pull-ups? Should I cut out the accessory work [curls and OH tricep extensions]? Should I do pull-ups more than once a week [partly got to 11 by doing pull-ups six days a week, but wasn’t doing as much other strength work]? As a point of reference, I’m able to 5×3 unweighted at the end of the Friday session.
When I was first stuck at 6 pull ups, nothing helped until I started weighted pull ups. Get the belt with 5 pounds on it, and do an LP, micro load it with 2.5 lbs if you want to. I did that, once you get to 20/25 lbs or so, which is only a couple weeks, your at 10 bw easy.
Thanks for the reply, mikeinnola. I did 5 X 3 with ~3 pounds today to try it out. Felt good. I’ll up the weight next week and keep at it.
PR: 415 x4 deadlift. My all time 1 rep PR is 450. I’m going to test my max in two weeks and hopefully set a new 1RM PR. Bodyweight is 187. I am considering entering a USAPL meet this fall, lifting at 181 and aiming for a total of 1200. Probably not a winning total but it would be fun.
I’ve been training more consistently than ever for five weeks straight and eating a clean diet. Squatting heavy twice, front squats once, deadlifting once and running sprints on the other days. Feels good.
I’m currently running the 70’s Big LP right now after running the TM for a while and I would like to include some unilateral leg work for the sake of fixing some minor imbalances and more lower body hypertrophy. I’m thinking of switching friday’s front squats with a few sets of walking lunges for reps of 10 each leg.On top of that, maybe I could even alternate between back squats/front squats each week on monday so that way I’ll still be doing front squats.
Any thoughts on this idea?