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I own the leg press... PR!

S

SofaGeorge

New member
Last week I bumped up my weight 20 lbs to hit a new PR. I rep'd that weight for 2 reps.

This week I warmed up... then hit that weight for 4 reps... added 10 lbs more... hit it for 4 reps... then added 20 lbs more to hit it for 2 reps. (I could have done more but I felt a knee twinge and put it down. Safety before glory.)

So, I added 2o lbs to my former PR for a new PR!

I'm trying to go up a minimum of 10 lbs a week on the leg press, but lately I've been making 20 lbs bumps.


:)
 
I have a couple questions, please don't take them personally as they're not intended to flame whatsoever:

How do you add 20 lbs each session without speeding up your tempo or sacrafacing form?

This is compounded by the fact that you've been training for so long (20 years or something?). Hell even if you added 2-5 lbs a session (what I try for) wouldn't you be up to like a 2-3000 lb leg press by now?
 
Thaibox said:
Nice jumps Sofa
Are you hitting these before, after, or in place of squats?
Click to expand...

I'm hitting them BEFORE squats. My goal is to keep my squat weight/reps the same while raising the bar on my leg press.

So far I'm actually nudging the weight/reps up slightly on the squats too.
 
Debaser said:
I have a couple questions, please don't take them personally as they're not intended to flame whatsoever:

How do you add 20 lbs each session without speeding up your tempo or sacrafacing form?

This is compounded by the fact that you've been training for so long (20 years or something?). Hell even if you added 2-5 lbs a session (what I try for) wouldn't you be up to like a 2-3000 lb leg press by now?
Click to expand...

Answers:

1. I haven't added 20lbs every session. I wish I could. That would be awesome. I've also posted a couple times here that when I tried to up the weight I hit terrible form... so I didn't count that week as an improvement even though I got a higher weight. I have to hit the rep in good form to qualify it as an advancement.

2. Yes... I've been training for 20+ years... I've also hit PRs this year on EVERY lift. I definitely lift heavy compared to most people... especially compared to guys my age... but I haven't broken any world records and I doubt I ever will. I am only interested in improving my personal best... and honestly... that does not appear to become stagnant at an early age. I attribute much of breaking through some serious training plateus to what I've learned here on the training board. The knowledge I've gained here is definitely taking me to a new level in strength training.
 
That's awesome that you understand the universal truth:

Whether you do H.I.T., high volume, or what-have-you, the goal is the same. To constantly be adding iron to that bar. Whether it's 10 lbs, or you're eeking out just 1 or 2 lbs, consistant progression and focus is what builds strength and size.

So many people are preoccupied with irrelevent factors, not realizing that the day they hit a 350-400 lb bench or 6-700 lb deadlift they will have some pretty good size.
 
Debaser said:
That's awesome that you understand the universal truth:

Whether you do H.I.T., high volume, or what-have-you, the goal is the same. To constantly be adding iron to that bar. Whether it's 10 lbs, or you're eeking out just 1 or 2 lbs, consistant progression and focus is what builds strength and size.

So many people are preoccupied with irrelevent factors, not realizing that the day they hit a 350-400 lb bench or 6-700 lb deadlift they will have some pretty good size.
Click to expand...

What actually astounds me about this is that I am hitting PRs at all. I thought I had peaked out at 35... and even though I have trained heavily and consistantly since then... I didn't truthfully expect to see gains on top of the weight I was using then. It really flips me out to see that at 44 I am easily beating the weights I could use at 35... primarily through a greater understanding of strength training. There has to be a limit... but it is great to know I haven't reached it yet.

I truly wish that when I was your age I had the knowledge base that is available to me now. It would have improved years of training.
 
Congrats SG. I hope at 44 I'm still hitting it hard and able to keep improving myself too. BTW, what do you squat?
 
Great job. Surprised to hear of the credit you give to EF. Please don`t take it the wrong way. just thought you knew alot already but it`s good to see "you can never stop learning"

I`m 34 I wish I can keep going to 44+ I`m not on any "vitamins" though so it`s getting harder I think as I age.
 
Great stuff Sofa. Karma to you :)

gonelifting, I remember reading Sofa say that until only recently lifting information was mainly hit-and-miss and just what you could read in very average magazines. It was the internet that changed that :) Thankfully I haven't known any other way.
 
Zander1983 said:
Great stuff Sofa. Karma to you :)

gonelifting, I remember reading Sofa say that until only recently lifting information was mainly hit-and-miss and just what you could read in very average magazines. It was the internet that changed that :) Thankfully I haven't known any other way.
Click to expand...

I definitely think we are learning more and more... but gone lifting has an interesting point too... a lot of the info is old... it is just coming out now that it was correct.

Arnold's old training partner was a guy named kent kuehn. I got a lot of advice from Kent... and interestingly I never got one bit of bad advice from him. It was always right on the money... even if it wasn't the common school of thought.

Needsize's 5 x 5 routine has been a great blessing for me too. I've done many good training routines... but I have really gone on to new ground with 5 x 5.

I'm from the old school of bodybuilding... where we trained for STRENGTH and look... but of late my interst is becoming slanted towards strength gains.
 
Sofa,
I have a friend that works at my gym whom I spotted a 125# DB military for his 60th birthday not too long ago. 60 years old and he put up the 125# dummies for 2 clean by himself.

Age means shit when you have the heart brotha'. Keep it up.
 
Thaibox said:
Sofa,
I have a friend that works at my gym whom I spotted a 125# DB military for his 60th birthday not too long ago. 60 years old and he put up the 125# dummies for 2 clean by himself.

Age means shit when you have the heart brotha'. Keep it up.
Click to expand...

My weight lifting coach in high school was 64. Every year on his birthday he would rep his weight for the number of years he had been alive... not sure how many sets it took him... but he always did it. He was a big guy too.
 
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