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Training Board Monthly PR post

More new Prs today (y)

Today was leg and speed incline bench day...
Still cant squat because of my fucked up knee.. but I can still SLDL... SLDL's have been going up every week since i started them... Im guessing I should see a plateau in about 6 weeks...

Anyways..

SLDL 3 sets of 8 reps at 215... super duper easy...
 
Hang clean: 265

I Think if I had a better warm up (and class hadn't ended....) I could have gotten 270, but it's all good! getting closer to my 300 lb goal!
 
(3-21 bench)

6 board: 375x1 (PR of 5 lbs)
5 board: 345x1 (PR of 5 lbs)
4 board: 345x1 (PR of 5 lbs)

had some left on the 5 and 4 boards, but i gotta make sure i hit another PR next week on these
 
Saturday, March 22nd

6'5"
216.6 pounds
17 years old

Flat Dumbell Press: 80x8 3 sets
Machine Peck Flies: 170x8 3 sets
Skull Crushers: 70x8, 80x8, 80x8

I know I'm weak but I am making improvements all the time.
 
CoolColJ said:


17th March 2003

Weighted Dips+202lbs bodyweight
+40lbs 4x5 - felt somewhat heavy - CNS was caned from yesterday
Click to expand...

24th March 2003

Weighted Dips+205lbs bodyweight
+42.5lbs 4x5 - good speed

almost one plate :D

CoolColJ said:


5th March 2003

Single Arm Dumbell Row on Bench
Reversegrip 105lbs 1x6, 1x5
Parallel grip 105lbs 2x5

Click to expand...

Single Arm Dumbell Row on Bench
Reversegrip 110lbs x 5, 105 x 5
Parallel grip 110lbs x 5 , 105 x 5

110lbs wasn't as heavy as I thought - had to work but good speed
 
10lb pr almost got a 20 but missed it, platform pulls with doubled mini bands, 575.
 
OH yea! More new PRs baby
March 24/03

I had less than 2 hours sleep last night.. wierd thing is that I felt strong as an oxe in the gym... bizarre... Way to much shit on my plate right now distracting me from sleeping... the gym feels like my sanctuary where all my problems go away... I wish i could live there.

Incline Barbell Bench press
3 sets of 5 @ 200 lbs... very last rep on the last set had a little tiny bit of help.... spotter says he was maybe pulling 5 lbs... Next week Im going for 205... :) I'm stoked

Cuban rotations
3 sets of 10 @ 60 lbs.... WHoly christ this hurt my shoulders.... All in the name of good rotator cuff health

Thats all until tomorrow... New PR's here I come
 
CoolColJ said:
Thanks - soon 2plates - 225lbsx1 :)

20th March 2003

45 degree Supported Rows - Wide Palms Down Grip
(just plates - don't know how much the bar weighs)

bar+82.5lbs 3x5
Click to expand...


27th March 2003

45 degree Supported Rows - Wide Palms Down Grip
(just plates - don't know how much the bar weighs)

bar+85lbs 3x5
 
CoolColJ said:


16th Feb 2003

Rock bottom Olympic Squat (no belt) - 280lbs +light bands adding 50lbs in top half only 3x3

I was surprised, after all the crap I did before hand to get 3 clean sets! last rep was slow though
[/url]
Click to expand...

30th march 2003

Rock bottom Olympic Squat (no belt) -
305lbs 3x3

up 25lbs from 6 weeks ago. Better speed and form to boot!

see thread for video clip

http://www.elitefitness.com/forum/showthread.php?s=&threadid=224084
 
CoolColJ said:


24th March 2003

Weighted Dips+205lbs bodyweight
+42.5lbs 4x5 - good speed

almost one plate :D
Click to expand...

31st March 2003

Weighted Dips+205lbs bodyweight
+45lbs 4x5 - still explosive

one plate - but I didn't use a 45, too big :)

next week I flip the bench and dips around, and drop the dips back to bodyweight
 
CoolColJ said:



13th March 2003

Standing Strict overhead press
145lbs 3x5


Felt pretty heavy, damn last 2 reps were slow ass, probbaly would have failed on rep 7.

Well next week I lower the weight down and do some percentage training
Click to expand...

3rd April 2003

Standing Strict Overhead press
135x3, 155x3, 175x2 New PR!!
185 x miss

Felt real good today, but doh left my bag at home!!!
That means my oly shoes, stop watch and mini bands were left at home!

Well I was planning to do 125lbs+mini bands for 8x3, but I had to change plans, so I decided to max out. Anyway The 2 reps with 175 were real slow! I could only move 185 3-4 inches, so I'm confident my 1RM is 180lbs, but who knows I wasted a lot of energy doing the 2nd rep at 175lbs! At least I know what my 1RM is close to. Since this was out of the blue, I didn't have the video camera with me :(

The 155lbs x3 felt pretty fast, I could have done sets of 5 with that. 3 weeks ago 145lbs felt real slow for 3x5, so the band work definitely helped!

Didn't have my Oly shoes with me so had to do em in my mushy BBall shoes. Form was strict, no back arch etc.
My goal is to bump my 1RM up to 195lbs in a months time :)

Tra la La I'm getting stronger and bigger too - Bodyweight up 2-3lbs to 207lbs from last week :)
 
Last edited:
CoolColJ said:


27th March 2003

45 degree Supported Rows - Wide Palms Down Grip
(just plates - don't know how much the bar weighs)

bar+85lbs 3x5
Click to expand...

3rd march 2003

45 degree Supported Rows - Wide Palms Down Grip
(just plates - don't know how much the bar weighs)

bar+87.5lbs 4x5
 
April 7th 2003 - 5'9" 207-208lbs

Bench Press
Main form - 16 inch grip, thumbs touching inner smooth area, shoudler blades tucked, elbows in. No leg drive or back arch.
Touch and go. RAW

185x3, 205x2, 225x1, 255x1, 265xMISS

Man I almost had 265lbs!! I hit the sticking point and had it moving and then stalled. I pushed hard for a good 4 secs but to no avail. Safe to say my max is around 260lbs had I gone straight there instead of doing the 255lbs, especially when you consider I didn't use a spotter, and had to boost all the weights up myself, held the lockout position for a a sec or two before repping.

Well today was the first time I benched in the power rack, one was perfect when setup for me. The pins could be set 1cm below my body so when I failed I could take the air out of my body and the bar hit the pins! Cool - no need for crappy spotters no more. And the power rack supports are so much better to take and drop the bar back on, no chance of missing em!

Now that I have a rough idea of my max - I'm gonna shoot for 275lbs within a months time, and then onto 315lbs RAW off course :)
No video clips today - I didn't think I was gonna max out - I'll have one when I hit 275lbs for sure :)

CoolColJ said:


24th March 2003

Single Arm Dumbell Row on Bench
Reversegrip 110lbs x 5, 105 x 5
Parallel grip 110lbs x 5 , 105 x 5

110lbs wasn't as heavy as I thought - had to work but good speed
Click to expand...

7th April 2003

Single Arm Dumbell Row on Bench
Reversegrip 110lbs x5, 110lbs x 5 - No Reflex set
Parallelgrip 110lbs x 5 - No Reflex set, 110lbs x5,

SpeedSets - light as a feather, like a blur!!!
Reversegrip 75lbs x 5 - No reflex set, 75x5
ParallelGrip 75lbs x 5 - No reflex set

No Reflex Set = putting the dumbell onto the floor after each rep, releasing grip, then grabbing it and exploding back up again.
Removes the stretch relfex and definitely makes you work harder - good for starting strength. Love em!
 
Last edited:
CoolColJ said:


3rd April 2003

45 degree Supported Rows - Wide Palms Down Grip
(just plates - don't know how much the bar weighs)

bar+87.5lbs 4x5
Click to expand...

11th April 2003

45 degree Supported Rows - Wide Palms Down Grip
(just plates - don't know how much the bar weighs)

bar+90lbs 4x5 2 plates :)
 
14 April 2003

Hang PowerClean 195lbs

Heh up 5lbs, not bad considering how hard I played BBall yesterday. Almost had 205lbs, I pulled it shoulder height but for some reason I didn't have the guts to rack it. Oh well next time.
 
Pulled a strong 825 from pin 3-10pr I think, had 845 halfway, a little hung over this morning but some McD's coffee took care of that obviously lol.
 
DBCooper said:
Pulled a strong 825 from pin 3-10pr I think, had 845 halfway, a little hung over this morning but some McD's coffee took care of that obviously lol.
Click to expand...

spatts is at work, but says to tell you you're a freak. :D
 
CoolColJ said:
14 April 2003

Hang PowerClean 195lbs

Heh up 5lbs, not bad considering how hard I played BBall yesterday. Almost had 205lbs, I pulled it shoulder height but for some reason I didn't have the guts to rack it. Oh well next time.
Click to expand...

Look at how close I came to nailing the 205lb Hang Powerclean!!!
It was high enough, I just had to flick my elbows forward and it was mine!

I also noticed I'm not shrugging enough, arms slightly bent as well

http://www.members.optushome.com.au/coolcolj/Photos/CCJ_HangPowerClean_205lbMiss_14April03.JPG
 
Did reverse blue band pulls without being choked, big difference, and an old stiff bar instead of the dl bar with 1" mats under the weight and feet to lessen up the help from the bands,(chucks idea) pulled 810 for a 5 lb pr maybe more did 785 and a sloppy 805 I think, pulled off pin 5 on friday after speed squats and was still trashed from that got 855 strong but thats a high ass pin antway.
 
I have nothing on you guys but ill post my little personal best i did today anyway for laughs.

Incline dumbell press 3x8 88lbs :/

Im a small guy so those 88:s looks pretty big in my small hands. Anyway im happy with it.
 
Floor press with 5 chains per side, pr was 335 got 355 today, weird my shoulder was killing me forcing me to bench slow until I got to the top few sets and the pain went away, oh weel pr days are good.
 
CoolColJ said:

... I didn't use a spotter, and had to boost all the weights up myself, held the lockout position for a a sec or two before repping.

Well today was the first time I benched in the power rack, one was perfect when setup for me. The pins could be set 1cm below my body so when I failed I could take the air out of my body and the bar hit the pins! Cool - no need for crappy spotters no more. And the power rack supports are so much better to take and drop the bar back on, no chance of missing em!
Click to expand...

It does tax you a little bit before the lift, having to take it off the rack and then settle, before you start your rep. I also lift in a power rack and have the same type of pin setup. Works well since you don't have to worry too much about failing.

Today I warmed up Westside ME style and ended up doing 255lbs for 1.

Currently 170lbs @ 5'8, but carrying a bit too much fat for my liking.
 
CoolColJ said:


17th April 2003

45 degree Supported Rows - Wide Palms Down Grip
bar+92.5lbs 4x5
Click to expand...

24th April 2003

45 degree Supported Rows - Wide Palms Down Grip
bar+95lbs 4x5

still moving it fast!
 
Did floor press with just weight-no bands/or chains, 10pr 485 felt light but my shoulder made it look ugly, at least it didn't hurt just didn't want to work right. lol
 
28th april - squats

warmups, then
185x1
205x1 (2 month ago PR)
215x1 (1 month ago PR)
225x1 (PR)
230x1 (PR)
235x miss (I went off balance on the way down, and just put the bar down on the bars rather than try to save it. figured I was too tired to safely try again).
bodyweight is about 195

I was happy. my form felt great, and the singles all went up faster than my old 1RMs did. I squat a little wider than shoulder width, as far down as I can go (several inches past paralell)

on friday I'm gonna go for a deadlift 1RM. old PR 235, hoping for a big jump.
 
CoolColJ said:


24th April 2003

45 degree Supported Rows - Wide Palms Down Grip
bar+95lbs 4x5

still moving it fast!
Click to expand...

1st May 2003

45 degree Supported Rows - Wide Palms Down Grip
bar+97.5lbs 3x5

down a set due to deloading phase, otherwise, still explosive :)
 
CoolColJ said:
27th April 2003

Medium Grip Hang Power Snatch 120lbsx1

Most weight used in a hang pwoer snatch so far, almost ahd 135lbs, but had a 2inch pressout.

One clean deadlift+ then Romanian Deadlifts onto Toes
235lbs 4x5
Click to expand...

4th May 2003

PRs galore!!!!!!!

Deloading is going well cause I bagged me 3 PRs in one session!!!
I'm feeling real good right now, I expect more PRs next week!

PRs as follows

1) Clean Grip Hang PowerSnatch 115lbs x 2 - very easy and fast!

2) Powerclean 225lbs x1 It was a blur - caught with straight legs!
up 15lbs from a month ago and a lot easier.

3) CleanGrip Romanian Deadlifts onto Toes - 240 2x6


see thread for full workout details
http://www.elitefitness.com/forum/showthread.php?s=&threadid=232897
 
Rockin' the house CoolColJ, all these people- and barely anyone putting up pr's.
 
3x8 barbell curl, 95 pounds on standard oly bar. i used to use 80 with a shorter, thinner bar. but for some reason the oly bar made it easier, maybe cuz i have big hands.
 
Deadllift off platform with doubled mini bands AND standing on 2"mats, beat my pr off the platform let alone on mats, 595.
 
after dynamic bench on Sunday I worked up the rack on DB incline bench and hit 150's for 8 pretty easy...it is a pr for me b/c I rarely do this lift since I don't have spotter.
 
Parabellum said:
This is after my 1st Westside 9 week basic program.
July 24, 2002:

Bench: 335
Squat: 405
Deadlift: 375

Second Westside 9 basic week program,
Nov 4, 2002:

Bench: 365
Squat: 425
Deadlift: 405

I hurt my glute/ham over a month ago and I could not go any higher without it hurtiung too much on the squats and deads, I only wonder what could have been.
Click to expand...

May 1, 2003

Bench: 370
Squat: 435
Dead: Too damn tired.

Been on a diet for about 60 days, lost 30 lbs. My 9 week program tunred out ot be 5 month program. I took a lot of days off in the beginning and restarted a few times. Not focused I guess.
 
dumbell military

worked the 60 pounders on my last set, for a radical 3 reps (with an arch in my back on the last rep that would make a competition bencher proud)
 
Thank you, and it takes one to know one lol. I have a push/pull meet on the 18th of May so I'll try to prove you right.
 
CoolColJ said:


1st May 2003

45 degree Supported Rows - Wide Palms Down Grip
bar+97.5lbs 3x5

down a set due to deloading phase, otherwise, still explosive :)
Click to expand...


8th May 2003

45 degree Supported Rows - Wide Palms Down Grip
bar+100lbs 3x5
 
wednesday 5/7/03

floor press:135x20
225x5
315x5
365x5
385x3
405x3
425x1
435x1
445x1<------------big fat pr


6x6 pin press w/ 185 plus doubled purple bands (ouch)---locked them all out but I am gonna take some time off the bands
:joints_applaude:
 
FINALLY

Chain Suspended 36" Safety Squat Bar GM's

Previous Record: 351 X 1
New Record.........358 X 1 (actually did 2 singles)

7 lbs may not sound like alot...but that record has been messing with my mind for SEVERAL months. Thought I would never break it.
 
I hate chain suspended gm's very much, congrats on your pr Hannibal. And everyone else also.
 
CoolColJ said:
27th April 2003

Medium Grip Hang Power Snatch 120lbsx1

Most weight used in a hang pwoer snatch so far, almost ahd 135lbs, but had a 2inch pressout.
Click to expand...


11th May 2003 -

Kicking ass!

here they are :)

Right click on each link and save as or else problems may arise


Hang Powersnatch 135x1


PowerSnatch 155x1


PowerSnatch Triple 135x3


Full Squat double PR - 325x2 + 1 miss :)


see thread for vids
http://www.elitefitness.com/forum/showthread.php?s=&threadid=234599
 
Congrats on all the PRs!! ;) And just curious, do the chain suspeded GM's have to be suspended by chains? couldn't you just lay the bar on safety pins and do the same thing? Just looking for the advantage.
 
It's harder than starting on pins since it moves around, same with chain suspended lockout's, they are harder than pin presses from the same level.
 
Hit a pr on 40" chain suspended GM's today.(actually 1st time i done chain suspended) 375lbs.

prev gm pr was 365lbs just 2wks ago.:D :D
 
and the 40" are the inches from the ground to the the bar right? I'm going to have to try these with the pins since I dont have access to chains yet. And congrats man ;) High 300's is sweet
 
leatherface said:
and the 40" are the inches from the ground to the the bar right? I'm going to have to try these with the pins since I dont have access to chains yet. And congrats man ;) High 300's is sweet
Click to expand...

thanks man, and yea that was from bottom of chain to floor. I loved em. didnt think id' do as good cause u have to come from bottom position and i have weak legs, but i loved em b/c of that. helps my scrawny legs out also.
 
Deadlift pr

495 + doubled purple bands

it turned into a sld but it only took 2 1/2 seconds to lock out,
either way I am coming off a hamstring pull and a lower back injury so this was big for me
 
IronLion said:
Deadlift pr

495 + doubled purple bands

it turned into a sld but it only took 2 1/2 seconds to lock out,
either way I am coming off a hamstring pull and a lower back injury so this was big for me
Click to expand...

congrats on the new pr. keep em coming
 
New PR:

Weighted Pullups:

Old: 5 x Bodyweight + 30lbs
New: 5 x Bodyweight + 30 lbs

...but bodyweight is up 7 pounds :D

So a 7 pound PR.

On a similar note, all my old 5RM's today ranged from very doable to almost easy. I can feel some major PR's coming on soon!

-casual
 
CoolColJ said:

11th May 2003 -

Hang Powersnatch 135x1
Click to expand...


Power snatch + Hang powersnatch - 135lbs x 4 - 3mins rest

Man I couldn't believe how relatively easy I powered up the 135lbs Hang powersnatch, my 1RM PR from last week! That means I should be able to do 145-155lbs and my powersnatch is maybe 165lbs now!!!
And this was with 4 sets combined with a Powersnatch!


Power Rack Chins - partial L shaped grip

Bodyweight 215.5lbs (with shoes) +25lbs 3x5

Just made it I think!
A PR for the weight and sets/reps combo!


CoolColJ said:

8th May 2003

45 degree Supported Rows - Wide Palms Down Grip
bar+100lbs 3x5
Click to expand...


45 degree Supported Rows - Wide Palms Down Grip
bar+102.5lbs 3x5

still explosive!
 
A pr but not what I wanted 605 bensh, missed 625 and should be better, need to train with my shirt more than once every 7-8 months.
 
Damn....DBC if I pay you to train me for 12 weeks can you promise a 1600 total? :D

I bet I could learn a ton from you.
 
What sucks is I have a 765 pull and almost made 815 on a third attempt, wore a suit that rounded me over from the start on that pull and couldn't recover.
 
Oh, that sucks. The suit I deadlift in is just a squat suit that's too big...anything else pulls me forward too. It really just functions as a singlet. lol

You damn strong.
 
hit a couple pr's today

floor press-255lbs
inc close grip bench-175lbs
chins- 2 sets of 8 w/25lbs

I also did a box squat pr just to see what my max was for a base of reference(never done max) and got 275lbs.(i know i got weak legs). tried for 295 but had to dump it.
 
CoolColJ said:

7th April 2003

Single Arm Dumbell Row on Bench
Reversegrip 110lbs x5, 110lbs x 5 - No Reflex set
Parallelgrip 110lbs x 5 - No Reflex set, 110lbs x5,
Click to expand...

22nd May 2003

Single Arm Dumbell Row on Bench
Reversegrip 115x5
Parallelgrip 115x5
Reversegrip 115x5
felt way lighter than the 110lbs sets I've been doing in prbvious weeks! Grip issues with the left hand however


New training split is really doing the biz!!!
I expect an avalanche of PRs in the coming weeks!
 
Last edited:
Hey Joker!!!!

Just wanted to say that your back in your avatar is looking big!!!!

All that hard work is paying off...

B True
 
Re: Hey Joker!!!!

b fold the truth said:
Just wanted to say that your back in your avatar is looking big!!!!

All that hard work is paying off...

B True
Click to expand...

Thanks man!:)

I finally got up the nerve to a pic of myself in an avatar.


Joker
 
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