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Training Board Monthly PR post

I hit some bests this week...although they are small compared to most..but, i have never done legs or deads before..

Bench: 3 sets/6-8 at 335 (flat, incline,decline)
Max@ 440

Squat: sets of 3 for 6-10 at 265. (2 weeks into it and I have put an inch on each thigh so far.

Went up to 3 sets of 8-10 standing dbell curls correctly with 65's

deads; maxed at 415 for 3 after sets from 135 up to 315.... (second week into it)

I find that the squats and the deads as all say are making my power shoot up...

E
 
Pretty amazing stuff there eastar, good going.

I hit a 275 bar weight plus 150 band weight raw bench after speed work today. That is a total of 425 for those mathematically challenged.


about a 45 lb PR since last time I tried this. Pretty excited. Although I have been using only 75 lbs of band before, instead of 150 lbs, so not sure if this is a true 45 lb PR or not.

Tried out a new setup for benching this workout, which I think I like a lot. going to see how it works for a while. using an actual arch for the first time ever. hoping to see the old comp bench go up soon.

B.
 
my girl, "nonerz" hit a nice 200 lb deadlift tonight raw. she could have probably done 205 but her grip was giving out. (damn lotion)

good going girly! :)

next we'll check your squat. :p
 
thanks baby!

I've gotta strengthen my grip...then we'll be in business!

I'm always up for squats...yaaaaayyyyy!!:D
 
Guess I can add a personal best for Front Squats at 245 for 5 reps... It felt good and my legs are nice and sore today... :)

Spatts... I'd like to know how to convert water into 100% whey protein??

Citrus :)
 
CoolColJ said:


13/11/02 -


Bench Press
Normal Set - 210x5
last rep was very slow


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
Click to expand...

22/12/02

Weighted Chins on a Power Rack - partial grip
+35lbs 2x4 WOot New PR!!

Paused set (4 sec pause at bottom) +25lbs x4 WOot New PR!!

not bad considering how much heavier I am since 3 weeks ago


Bench Press - 14 inch grip
185 x 2, 205 x2
225lbs x 3 WOot New PR!!
205lbs x 3

Paused set (4 sec pause at bottom) 185lbs x 5

Well this maybe the last time I do flat benches, I don't particular like it, my cuffs don't either even with more powerlifter form, and I need a spotter.
felt it mostly in my triceps.
 
475 DL raw, no belt or straps. It didn't start out a PR day but after the first set of 10 @ 365 things felt so good I decided to make a pull. Went up smooth with little drama and then resumed the regular wo.

BTW 3 week of deconditioning and I am getting strong as hell, weird. Keeping adding the weight but the reps arn't dropping, I guess they will eventually! LOL.
 
6 board press: 325x3 after sets working up to it. spotter pussed out, so i stopped there. probably couldn't do much more though
 
You can already pull 250.
3.gif
 
CoolColJ said:


14/12/02

High Bar Full Olympic Back Squats - No belt and rock bottom

275lbs x2 - 2nd rep was very slow - definitely my 2RM!
295x1
315x1 - easy - only took 1 sec for the concentric

325 - got buried - couldn't get past sticking point, had I been fresh (did lots of oly lifts), and not done that 2nd rep at 275 would have had it!!!

I wasn't expecting to attempt PRs today - so no videos!!! :(
Click to expand...

Just before Christmas I rip out a PR - nice present for myself :D

23/12/02

High Bar Full Olympic Back Squats - No belt and rock bottom
295lbs x 2

A bit messy but valid - 1.5 secs for both concentrics - not bad but would prefer it under 1sec.


see this thread for movie clip

http://www.elitefitness.com/forum/showthread.php?s=&threadid=198964
 
Pulled 475 sumo. 20 lb PR from 2 weeks ago. Felt really good and probably could have gone for 500, but will hold off and try 500 in a couple of weeks or so.

Pitiful when you are benching more than deadlifting, but at least the deadlift is finally moving in the right direction. Hoping to pull 550 in a meet this spring.

I credit some weirdo training ideas that I have recently implemented including step ups and one handed deads, along with increased frequency and variation of pulls for the recent increase in my deadlift. Also been going insanely heavy on Rev. Hypers as well. Did 500 lbs for 3 sets of 10 recently on Rev. Hypers.

B.
 
benchmonster said:
Also been going insanely heavy on Rev. Hypers as well. Did 500 lbs for 3 sets of 10 recently on Rev. Hypers.

B.
Click to expand...

:eek2: WOW!

Am I just a wimp, or is that A LOT of weight?!
 
500, benchmonster? You reverse hyper more than you pull? your erectors lift more than your whole body can? :confused:
 
CoolColJ said:
16/12/02

After 8 sets of convential deadlifts with 315lbs

Snatch grip deadlift - 225lbs x 5

Front Squat - 225lbs 2x3
Click to expand...

27/12/02

CleanGrip Hang Snatch
95lbs x 3, 100lbs x 3, 105lbs x 3 WOot New PR!!

CleanGrip Power Snatch
115lbs x 3, 120lbs x3, 125lbs x 3 WOot New PR!!

Damn I'm getting some power now! Form was excellent. PRs worked me hard, but not to the limit. Needless to say its all due to my increased oly squat strength I feel


Full Front squat - clean grip, no belt
230lbs 2 x 3
tough as per usual - 2nd set really pushed me hard
Not bad considering I had already done sets of snatches, snatch high pulls, snatch grip deads, and a few normal deads.

Weighted Dips +10lbs 3x8
 
ok my turn, i fried my quads today

Front Squat 135x8, 185x6, 225x5
Box Squats 135x10, 225x6, 275x4

and they hurt like a bitch!!!!!
 
auctually it was a small chair that allowed me to go parralell with the floor. I just call'em box squats cause thats basically what it was, or maybe it was "small chair" squats..lol
 
spatts said:
500, benchmonster? You reverse hyper more than you pull? your erectors lift more than your whole body can? :confused:
Click to expand...

yeah, Ridiculous, isn't it?

Of course with the Rev. Hyper, I am getting some swing to get going. I don't just hop on with 500 lbs loaded and bring the first rep all the way up. But yes, I did in fact do 3 sets with 500 lbs on the Rev. Hyper. When I first started doing Rev. Hypers I was struggling with 90 lbs, no kidding. As my Rev. Hyper strength has gone up, so has my deadlift, but sadly, not proportionally.

Also Spatts, you have to remember my ridiculous build. It is very difficult for me to get down to the bar. I absolutely cannot grab the bar conventional wearing even briefs, and when I wear a suit, it is tough to get down to the bar, even sumo. I just start off in a terrible spot for pulling.

I can pull 600+ in a rack with the bar just below the kneecaps, but have a terrible time off the floor. If you figure out why I am such a terrible puller, please let me know. It is really pathetic that I pull so terribly. If I had a decent pull, I would be able to get close to Elite next year, I think. But until I get something figured out on the deadlift, I am not going to be able do get there, unless I figure out how to squat 800 and bench 600.

B.
 
Perhaps a hybrid pull that's more like a hanging front squat? That's similar to what I do, although I have the opposite problem....really LONG arms.

If you are training with all of us in Tulsa Jan 11th, we can look into it then.
 
I don't know how you pull, but for from what I hear quad strength is very important in the first part of the pull.

High bar oly squats and front squats do the trick
 
I will be there Spatts.

I am planning on squatting 600+ hoping for near 650 if all goes well, and plan to deadlift 500 or so. If I feel good, these numbers are attainable, I think.

I plan to get in plenty of work in all my equipment before the spring meet. Looking forward to the 11th. Anyone needing to stay in Tulsa before driving back is welcome to stay with me. I can accomodate more people now. I have a bed in the spare bedroom now, and a pullout in the living room if that will help folks.

B.
 
Did red bar squats for speed work again, 10th set went uo to 569 for a single's pr then pulled 700 after doing about 5-6 sets with 500 for speed, it's hell when people run their mouths, then we end up maxing on a DE day.Don't think I've pulled 700 in the gym before.
 
Deads off the rack today.... Pulling from about 3-4 inches below the knees...
I pulled 365 for 2... thats like 30 lbs on my PR which I set last week @ 335 (but I did 5 reps)
 
JDarty6173 said:
Dumbell Press - 120 Pound Dumbells x 15 Reps, x 12, x10, x8
Click to expand...


Hit another Rep day for ME Bench Yesterday.

12/27/02 - Dumbell Press - 120 Pound Bells x 23 Reps, x 15, x 13, x 10


Talk about being cramped up afterwards. Then hit 4x10 on Tate Press, 4x8 chest supported Rows, and 4x10 on Pressdowns
 
Narrow bench: 195# 6reps for 3 sets yesterday.

short term goal of 225# for 6 reps and 3 sets
long term goal of 400# 1RM by this time next year
other long term goals are to get my squat and dead up.;)
 
CoolColJ said:


22/12/02

Weighted Chins on a Power Rack - partial grip
+35lbs 2x4 WOot New PR!!

Paused set (4 sec pause at bottom) +25lbs x4 WOot New PR!!

not bad considering how much heavier I am since 3 weeks ago
Click to expand...

30/12/02
Weighted Chins on a Power Rack - partial grip
+35lbs 2x5

tough!

CoolColJ said:


27/12/02
Weighted Dips +10lbs 3x8
Click to expand...

30/12/02
Weighted Dips +12.5lbs 3x8

Damn I weigehd 205lbs today at the gym with shoes on, and 91kg - 200lbs at home without shoes! This made both exercises a hella lot harder, plus I played BBall yesterday -
 
Three pin rack dl's, best was a 765 or a barely made 800 did 805 strong today being 8lbs light and not training for a meet. :D
 
bignate73 said:
front squats ATF

225x3 old PR

245x1 new PR

(must be my new OL shoes) hehe.
Click to expand...

You like? Let me know how the soles wear - my cheaper ones, are all worn down to the solid bit at the back!
 
CoolColJ said:


27/12/02

Full Front squat - clean grip, no belt
230lbs 2 x 3
tough as per usual - 2nd set really pushed me hard
Not bad considering I had already done sets of snatches, snatch high pulls, snatch grip deads, and a few normal deads.
Click to expand...


2/1/03

Full Front squat - clean grip, no belt
235lbs 2 x 3

tough again after 6 sets of cleans/pulls, deadlift singles up to 425lbs, and 6 rep cluster set of snatch grip deadlifts
 
Another PR!!!

Hit a 335 pin press after benching Monday night. Set the pins in the rack to my hairline, and did a seated military press from the pins. Worked up from 135x3 up to 335 for a single. Have not done these in forever but need to start doing them again for shoulder strength. Also hits the tris very hard.

B.
 
01/02/03 - Close Grip Incline Press - PR of 355x1

This is the first time I have done any ME incline work on my Westside Program, but I felt I could use the variety. And I learned that I am rather weak on these, plus I felt like I was using mostly my front delts even with my fingers about 1/2 inch from the smoothe.. But being my forst time it is by default a PR.

Then JM Presses 225x8 x 5 Sets, 4x8 of Lat Pulldowns, and 4x8 of Reverse Grip Pressdowns... And that was a day... Was in and out in about 45 minutes....
 
JOKER47 said:


Congrats on getting out of the 405 club.:D

Joker
Click to expand...

It wasn't a full pull :o

I got it up to just past my knee, but the bar started to slid out of my hands so I had to put it down - it was raw - no belt, straps or chalk!

This was after 6 sets of cleans, and I wasn't meant to max out, I I did a single with 225, 275, 315, 365, was gonna do 405 to see how it felt grip wise but I decided to slap on 2 extra 10s, it went up pretty fast, considering the fact my posterior chain and forearms were shot from the 3 sets of 6 hang cleans and 3 sets fo 6 clean pulls (high rep oly lifts= killer!)

But either my grip was shot/weak or my hands were greasy, the bar slip outted, especially on my left hand, so I had to bail. But I'm sure when I'm fresh and aim to actually max out, I'll have at least 455!
Right now I'm preping my body to do just that, get it used to feeling heavy weights in my hands and work on my form :D

I thought about getting some chalk , but someone put me onto this alternative, its not messy, so can be used in all gyms and it works just as well according to the guy, might scope out my local golf shop to see if they have it. It's called "Dry hands"

http://www.dryhands.com/

The product was originally developed as a liquid chalk substitute for weight lifters and gymnasts.
It even works in the rain - something chalk can't boast!
 
Last edited:
CoolColJ said:


It wasn't a full pull :o

I got it up to just past my knee, but the bar started to slid out of my hands so I had to put it down - it was raw - no belt, straps or chalk!

This was after 6 sets of cleans, and I wasn't meant to max out, I I did a single with 225, 275, 315, 365, was gonna do 405 to see how it felt grip wise but I decided to slap on 2 extra 10s, it went up pretty fast, considering the fact my posterior chain and forearms were shot from the 3 sets of 6 hang cleans and 3 sets fo 6 clean pulls (high rep oly lifts= killer!)

But either my grip was shot/weak or my hands were greasy, the bar slip outted, especially on my left hand, so I had to bail. But I'm sure when I'm fresh and aim to actually max out, I'll have at least 455!
Right now I'm preping my body to do just that, get it used to feeling heavy weights in my hands and work on my form :D

I thought about getting some chalk , but someone put me onto this alternative, its not messy, so can be used in all gyms and it works just as well according to the guy, might scope out my local golf shop to see if they have it. It's called "Dry hands"

http://www.dryhands.com/

The product was originally developed as a liquid chalk substitute for weight lifters and gymnasts.
It even works in the rain - something chalk can't boast!

Click to expand...

Still good that you got it upo that high, especially after what you had done previous. I pulled 425 a couple weeks ago for 2 singles myself. The second lockout was questionable, though. My lifts were something like (Raw - no gloves, straps or belt, and used a rosin bag for grip):
185x5
235x5
285x2
335x1
385x1
405x1
425x1x2

Hope to hit 425 for 4 singles in a week or two, then will be aiming my sights on 455.

Good job on the pull.

Joker
 
Re: Rosin bag?

CoolColJ said:
Tell me about this Rosin bag you use? as good as chalk?

where can I get them?
Click to expand...

I get mine from any bowling alley. They cost $2.50 here in the states, and last me a couple months. (Heck, the bowling alley I got mine at sold them out of a vending machine.*LOL*) I haven't had the opportunity to try chalk yet, but the rosin bags work really well at drying out your hands, and from what I have heard, are not as messy as chalk.

If you can get a hold of one, it's cheap enough that it wouldn't hurt to see how you like it.


Joker
 
chest day: 225x5, 245x5, 265x5, 285x2, 305x1

Dumbell Incline: 60x5, 75x5, 85x5, 90x5, 95x5

I felt sooo strong today.......im gonna try 450 dead tomorrow.
 
01/04/03 - Stiff Leg Deadlifts - 480x1

Today was my DE Squat Day which had been postponed due to gym closings and my being out of town.. After DE Squats I decided to hit some heavy stiff leg deads and worked up to 480x1. I was good for more, but I didn't have any chalk and the bars at the gym I was visiting were slick and I ripped a callus on the 480, so I stopped there.
 
got out of bed today 6x. PR from yesterday....only 4x yesterday.

damn vasectomy! got my own stability ball to sit on at all times!

hehehe
'fraid im out of the PR game for a while til the swelling goes down.

:bawling:
 
Nate--I think you've outdone yourself...even gaming it up on the couch with your PS2 for a few hours! Keep those frozen veggies coming!:theranger :sperm:
 
Two PR's this week:

Stiff leg deads: 275x 5/5/5/5/6

Sqauts: 225x 15/12/10/9/7

I was gonna do the 5x5 on the squats, but the weight was going up easier than i expected so i just tried to go as hard as I could. Almost fell foward a few times and got a bit dizzy, but feel pretty pumped about that. Next week i'll try to go up to maybe 245 and do strait sets of 5 reps.

Let the growing begin!!!

-Fatty
 
deadlift

Ive never tried to max out on deadlift before but today i tried 350 and hit it. I think i could max on something between 375-400.
Im 19 5'11" 165lbs. Im not on any supps currently but I usually take whey protein.
I want to be able to get 410 before i come home for spring break because the record at the gym at home is 405lbs for 165lbs weight class. Even though its not a huge gym, I'd still like to have my name up on the board.
 
8" Lockouts: 365x1
Good Mornings: 305x1
Rack Pulls: 635x1
Partial Squats: 525x1
Decline BB Presses: 315x1

Deadlift: 455x1
Squat: 425x2
Bench: 295x1

Hopefully my B/S/D will be WAY up in a few months.
 
01/09/03 - 4 Board Press w/Doubled Light/Purple Bands - PR 315 + Bands

Previous Best was 300 + Light/Purple Bands


Then hit:
Tate Presses: 45lbs x 12 x 5 Sets
Pressdowns: 3x15 reps
Chest Supported Rows: 4x10 Reps
 
01/06/03-
Bench Press: 225x1 (have done 225 b4, just not in over 3 months)

01/07/03-
Squats: 185x8 (only 2 weeks into them)

:D
 
Fantastic Tri workout yesterday, got som personal bests:

Weighted Dips:
.....70 x 5/5/5/5/5

Laying Tricep Extensions [skulls]:
.....65 x 15
.....75 x 13
.....85 x 8
.....95 x 5

V-Bar Push Downs:
.....130 x 15
.....140 x 12
.....150 x 8
.....150 x 6

For V-Bar, the weight is relative to the machine helping factor. Not actual weight.

-Fatty
 
Clean Grip Power Snatch PRs

After some sets of Jump squats ...

CleanGrip Power snatch from Hang - bar to just above kneecap
115lbs x 3
First rep clean lockout, 2nd and 3rd couple inches of pressout.


CleanGrip Power snatch
125lbs x 3
135lbs 2x3
With the 135lbs sets, 1st rep was clean, 2nd rep one inch pressout, and 3rd rep two inch pressout

Not bad at all, 2 months ago, I could barely lockout 135lbs with a wide grip power snatch!

So New 1RM are 115lbs from the hang and 135lbs from the floor!
 
I have gone a whole month and 3 days without eating a cookie!!!!
 
flat bench w/ pinkies on ring and very little arch (new to me): 215 5 sets of 5

bent over rows: 185, 4 sets of 6
 
185 for 5xt on Incline Barbell. Went up like nutin'!!! I am so pumped to get back in the gym last week and try for 195!!

-Fatty
 
monday - bench - 315x2
over head tri ext - 135x8

tuesday - dead - 325x6
BB row - 205 - 5x5

wed - behind neck press - 185x3 (1 forced rep)
upright row - 135 - 3x8 (nothin new though)

thurs - supposed to squat but i hurt my leg, ill wait another week.

fri - we will see???
 
With me standing on a 2" board 715 pull, not sure of my old one but know it was below 700.
 
very good day today pulled 715 standing on a 3" mat, very big pr.Red bar(ssbar) de day seems to be getting my back stronger.
 
DBCooper said:
very good day today pulled 715 standing on a 3" mat, very big pr.Red bar(ssbar) de day seems to be getting my back stronger.
Click to expand...

NICE!!
 
01/17/02 - Floor Press - PR 400 Pounds

(first time doing there without band tension and I ended up taking too small of jumps and too many sets. Could have gone another 25 pounds if i had been more efficient.)


01/19/02 - Zercher Squats - PR 400x3

(This is the second time since starting westside I did these as a max effort. Previous best was 365. I broke that first with 375 then moved up to 400. The biggest downfall to these is holding on to the bar with heavy weights. My elbows crooks/upper forearms are killing me today.. But the trash my hams, abs, hips, and lower back in a way i don't feel with any other movement.)
 
CoolColJ said:


13/1/03

Weighted dips +17.5lbs 4x6
Click to expand...

Weighted Dips
+20lbs 4x6

Plus I weighed 201-202lbs today


Single Arm Reverse Grip Dumbell Row on Bench
90lbs x 8, 90lbs 2x6

Well I guess you could say its a PR of sorts, heaviest weight so far on this exercise
 
Reverse band deadlift, blue band from 66 inches...465 lbs.

Decided not to max out. Just took the PR and walked.
 
spatts said:
Thanks...gonna post yours? :)
Click to expand...

I guess....

Reverse Blue Band Deadlift...613. Think it took 8 secs or so, guess I know what a bullrider feels like, but it went.
 
De day used the red bar with 455 for 8 sets, THEN decided to pull out of pin 3 in the rack and pulled 810 pretty strong, 5lb pr after my DE stuff.
 
01/27/03 DE Bench Day

3-4 Inch Close Grip Rack Lockouts - 600x3 x 4 sets and 600x5 x 1 set

By far my best on these... Previously I had only hit 600x1 for 1 set. Also on the last rep of each set I held it at full lockout for I guess 8 seconds or so just to get used to feeling the weight. So i'm quite pleased at how my tricep strength is coming along...
 
Last edited:
Sorry, I should've been more specific. Doing anything close to that after speed work impresses the hell out of me. I just came off circamax, and start deloading Saturday, so my perceptions may be skewed. :lmao:

We tested for squat openers today, and 373 went up pretty easy. My max at the last comp was 365. I'm glad I tested the waters this time.

rj, it must be in the air. I hit 300 on 3 board last week too. I was pretty happy since this is RIGHT AT my sticking point. My floor press went from 177 wide grip (easier for me) to 185 close grip (harder for me). Looks like my shoulder rehab is finally starting to pay off. The bottom of my bench is starting to make sense with the top now. My floor press was stuck at 177 forEVER...8 months or more.
 
Last edited:
Damn Spatts... You're putting up some awsome numbers there...I really can't wait to see the results from your next meet...
 
Squatted 365 off a 10 inch box with no breifs. Never had tried this before, so it was a PR, in the sense that I had never done more than that.

Height of the box makes all the difference in the world, btw. I have done over 600 off a high box (dumbell bench), and recently hit 585 off a 14 inch box, wearing breifs.

But neither of those made me hurt as bad the next day as going raw down to a 10 inch box. Ouch!!! But had to do something, videotaped some free squats and my hips have been locking up an inch or so above parallel, regardless of weight.

I thought I was chickening out a couple Saturdays ago by not going really deep with the 545 or so I was free squatting at Eastside, but then I went RAW a few days after that, and was unable to get 135 any lower than the suited 545 was. Hips just tightened up and locked. I even bounced up and down to try and get lower, but no go.

Hoping that a few months of work on the extremely low box will cure those ills.

B.
 
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