Training Board Monthly PR post

[coolcolj]

13/11/02 -
Weighted Chins on a power rack
1x5 30lbs
Ass heavy! Lats were really tired from rows and benching. one rep down but weight up from last session

19/11/02

Weighted Chins on a power rack
1x5 32.5lbs

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Something of inetrest with my Banded Bench Press

Band setup - Purple (Light) bands hooked up to the bar,anchored around a 25lb plate with a 45 sitting on top, bands going through hole of the 45. Bands kicked in at about 1/3 of the way up.

Grip - thumbs 3 inches from edge of inner knurled area

Warmup sets - Barx10, 95x8, 135x6, 185x6 no bands here
Tempo 10X0 Rest - 2 mins

175lbs+bands x 5
155lbs+bands x 5
135lbs+bands x 5
115lbs+bands x 5

Damn do bands make you work hard!! My triceps are were fried, they are really aching now! Especially right near the elbow.

I guess the triceps are used more near lockout and work hard they did with the bands in place! I had to push with all my might from chest to lockout. Almost isokinetic like.
Look at the weights I used above. I was losing strength after every set! I can normally rep at 185 fairly easily for multiple sets normally, but with the bands in, I using way more fibers per set. Goes to show how little fibers you recruit normally, because of the fact there is greater leverage once you get past halfway.
I suspect it means, I was recruiting large numbers of white fibers, since I was fatigued so quickly.

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8 weeks now into my current training cycle - almost time for me to test my Deadlift max and then take a 2 week layoff

 

[Parabellum]

Good Mornings; previous 335, new PR 345.

 

[Tarheel]

Deadlifts

October 5th I did 235, tonight I pulled 275. I weigh 148 now. I was around 145 then.

 

[Rivaldo]

Deadlifts

October 5th I did 235, tonight I pulled 275. I weigh 148 now. I was around 145 then.

Excellent progress! Keep working hard and eating like bfold

 

[zackdarnell]

Squat 425x3

Squat 435x2

 

[JOKER47]

Power cleans - 185x3. Felt easier than I thought it would.


Joker

 

[JDarty6173]

I did Zercher squats today for the forst time as an ME Exercise. I ended up making the mistake of taking too small of jumps when working up to a max, so I ended up with like 8 singles.. I was good for alot more except my elbow pit/upper forearm area as in too much pain to continue... Normally I can work through pain, but I have suffered from Tendonitis in my left elbow and it was seriously acting up. Next time will be much better, with a huge PR.


11-22-02 - Zercher Squats off bottom pin position - 365 pounds

 

[bignate73]

2 days ago. 225 box squat for 5. that was my second time doing box squats. i think i can get a 275 single.

today....well, i had to do a ME day in the squat rack for flat bench due to no spotter, so i set the pins around an inch or so above my chest. i got 2 275 singles, but missed a 295 single. messed around with the warmups too much and my AC joint is aching today like crazy. i'll get back up there though. my 275s sailed up though.

hit some inclines 245 for 5. i can really tell where my weak spot is. as soon as i hit the "sticking point" my triceps kick in and the bar shoots up. but that 3-4 inches above my chest......weak!!!

i guess i gotta hit some illegally wides soon.

 

[zackdarnell]

As of Sept. 19- Deadlift 405 lbs

Today- Deadlift 450 lbs

 

[DBCooper]

Already put it in the powerlifting forum, but I'm happy , squat 875,bench600,deadlift765,2240total-275's.That was on 11/17/02