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Training Board Monthly PR post

25th May 2003

Raw Full Squat - no belt
315lbs x 15 singles - 1min rest between each

Anyway the warmup was good, 315 didn't feel too bad, but it sure didn't feel light
I didn't think I'd make it past the 5th single, but I did! It was odd, some reps felt slow and hard and yet the next rep I would blast it up! This pattern continued all the way to the 15th single. Strange!
My strength endurance surpises me a bit.
 
CoolColJ said:
25th May 2003

Raw Full Squat - no belt
315lbs x 15 singles - 1min rest between each

Anyway the warmup was good, 315 didn't feel too bad, but it sure didn't feel light
I didn't think I'd make it past the 5th single, but I did! It was odd, some reps felt slow and hard and yet the next rep I would blast it up! This pattern continued all the way to the 15th single. Strange!
My strength endurance surpises me a bit.
Click to expand...

What's with the extra large number of singles?
 
Zander1983 said:


What's with the extra large number of singles?
Click to expand...

Just one of the 3 types of lower body leg workouts that make up my all new training split/cycle. I tell ya it takes a lot willpower :)

I did powercleans after these singles, and right now my calves and hammies are screaming!

135lbs x2
155lbs x2
185lbs x2
205lbs x 5 singles

Power clean + 3x Mid thigh Hang Powercleans -
155lbs 3 sets


feeling tired - I will go to sleep now :sleep2:
 
APF Meet this weekend

PR Squat: 575 (had 6-625 in me easy, but coulda doesn't count)

PR Bench: 440

PR Total : 1540
 
Great job, and it answered the ? I just posted in the PL forum, you should be happy if you got all pr.s
 
set a few pr's today preparing for contest
1st time w/most of these

Farmers--100lbs X 160' w/1 turn 23.41 sec(went better than i thought & i'll be able to get them faster by then)
tire flip---550lbs X 60' 45.12(really need to work on this)
super yoke--400lbs X 80' 19.22 (1st time used it)
log press---140lbs - 4 reps for two sets

2" platform deads--320lbs(never maxed deads & never done elevated ones till today)
 
CoolColJ said:

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!

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

still explosive!
Click to expand...


Power Rack Chins - partial L shaped grip
Bodyweight 216.5lbs (with shoes) +27.5lbs 3x5, 1x4.75

4th set didn't quite get the chinover the rack.


45 degree Supported Rows - Wide Palms Down Grip
bar+105lbs 3x5

feeling harder than last week but still explosive.


Power Jerk taken off the rack - 195lbs

Had more in me, but I'll save that for when my technique is fluid and when the bumper plates arrive :)
 
CoolColJ said:


11th May 2003 -

Hang Powersnatch 135x1
Click to expand...


29th May 2003

Hang Powersnatch 135lbs x 2

Mid Thigh Hang PowerSnatch 125lbs x 2

Throwing around weights I used to dream about doing :)
 
CoolColJ said:


22nd May 2003

Single Arm Dumbell Row on Bench
Reversegrip 115x5
Parallelgrip 115x5
Reversegrip 115x5
Click to expand...

1st April 2003

Single Arm Dumbell Row on Bench
Reversegrip 115x5 - 2 sets
Parallelgrip 115x5 - 2 sets

Grip problems though on last 2 sets :(


16 inch grip Bench Press in Power Rack - No spotters
245lbs 15 singles - 1min rest between each

Not as hard as I thought, went up good and quick. You can really fine tune you form each single and notice things that help or hinder your power. On some reps I thought I was gonna fail, when I started to slow real bad at the top. Then next rep with better form and explosion I blew the rep out!
 
kingc_79 said:
set a few pr's today preparing for contest
1st time w/most of these

Farmers--100lbs X 160' w/1 turn 23.41 sec(went better than i thought & i'll be able to get them faster by then)
tire flip---550lbs X 60' 45.12(really need to work on this)
super yoke--400lbs X 80' 19.22 (1st time used it)
log press---140lbs - 4 reps for two sets

2" platform deads--320lbs(never maxed deads & never done elevated ones till today)
Click to expand...

hit a few more pr's today

farmers--100lbs x 160' w/1turn 16.81sec(pretty pleased)
super yoke--400lbs x 80' 13.44
log press--105lbs 11reps in 60sec

hopefully i can still improve on my tire and log by contest time just by working on form
 
CoolColJ said:


20th May 2003

CleanGrip Romanian Deadlifts onto Toes - 245 2x6
Click to expand...

3rd June 2003


CleanGrip Romanian Deadlifts onto Toes/Shrug - 250lbs 3x6
Harder on upper body than legs, grip was solid.

PowerCleans
225lbs 4 singles (2-3mins rest) - racked with minimal leg bend
235lbs - Miss - Pulled to sternum

Well I pulled 235lbs high enough to rack had I been faster under the bar, but I didn't want to risk it. Plus when I'm fresh I'll have it. Not a biggy, considering how crappy I felt today.
Managed to bang out 225lbs several times - did my confidence a lot of good. But thse crappy bent bars at my gym do not make things easy!!! :mad:

Also did 3x2 Paused Raw Full OLy squats -with 270lbs
3sec pause at the bottom - a PR of sorts
 
Standing arched back GM, Put 300 up with a little fuel left in me. I've never actually maxed out so I don't know how much of a PR it is since whenever.
I'll be testing out some other things within the next month though and ill start postin the PRs on here :)
 
5th june
Wide stance Good mornings in the power rack at 44inches got 286lbs*3

previous best was 242lbs*3 on 16th May.
 
6th June
Flat Bench Close Grip
181.5lbs*3,192.5lbs*3,198lbs*1,209lbs*1


previous best with a real struggle on the third rep
181.5lbs*3 on 21st May
 
3 Board Previous Record: 397

Today...............................401 (every lb counts)
 
Hannibal said:
3 Board Previous Record: 397

Today...............................401 (every lb counts)
Click to expand...

congrats bro, thats some massive weight there.



i hit a 3 pr's today myself

last week: tire flip---550lbs X 60' 45.12(really need to work on this)
105lb log 11 reps 60 sec

today: 60' 41.22(yea)
105lb log 16 reps in 60 sec

just so i keep improving ea week i'm happy...cant wait till contest this weekend.
 
Platform deadlift with doubled mini's old pr 590(also off 2 mats)pulled a solid 600 , bodyweight 276 with clothes on.
 
DBCooper said:
Platform deadlift with doubled mini's old pr 590(also off 2 mats)pulled a solid 600 , bodyweight 276 with clothes on.
Click to expand...

NICE!!
 
CoolColJ said:

27th May 2003

45 degree Supported Rows - Wide Palms Down Grip
bar+105lbs 3x5

feeling harder than last week but still explosive.
Click to expand...

9th June 2003

45 degree Supported Rows - Wide Palms Down Grip
bar+107.5lbs 3x5

Switched things around - I normally do dumbell rows today. And these are normally done after chins on another day.
Explosive! nearly took my head off :)



CoolColJ said:

1st April 2003

16 inch grip Bench Press in Power Rack - No spotters
245lbs 15 singles - 1min rest between each
Click to expand...

9th June 2003

16 inch grip Bench Press in Power Rack - No spotters
255lbs 5 singles - 1min rest between each

cranked out my old 1RM :cool:

Well the bench felt heavier than last session, not quite in sync form wise either. But I did manage to crank out 5 singles with my old max. The last 3 well slow as hell near the lockout though.
 
11th June
Bench Press with 2second pause on chest - 209lbs*2sets*1rep

up from a double with 192.5lbs on 27th May.
 
Thanks K- Appriciate that :) Congrats to you too with the BP with nice body weight!

PR of 14 pullups at bodyweight of 235 lbs.

I almost had 15, but I just couldn't scrape it out, UGH that sucks, but I'll get it soon.

last week:
6x5 pullups with 25 lbs.
2x5 pullups with 17 and a half pounds

That was a PR too for me :)
 
crayonofdoom said:
Thanks K- Appriciate that :) Congrats to you too with the BP with nice body weight!

PR of 14 pullups at bodyweight of 235 lbs.

I almost had 15, but I just couldn't scrape it out, UGH that sucks, but I'll get it soon.

last week:
6x5 pullups with 25 lbs.
2x5 pullups with 17 and a half pounds

That was a PR too for me :)
Click to expand...

congrats thats damn good, especially at 235. i havent tried pr on pull ups but last time i did em i think i got 8 or 9 w/35lbs attached
 
kingc_79 said:


i think i got 8 or 9 w/35lbs attached
Click to expand...

Holy CRAP......I did a Personal Best today of 6x5 with 35 lbs., but after 5 reps, I was dead on each set, that's impressive to go all the way to eight or nine man!

PR today of 200 lbs. on Military Press
 
Last edited:
13th June

Standing Good Mornings 198lbs*4

previous 29th May 176lbs*2


was expected as I had recently increased the 40" and 44" GM's in the power rack.
 
kingc_79 said:


congrats bro, thats some massive weight there.



i hit a 3 pr's today myself

last week: tire flip---550lbs X 60' 45.12(really need to work on this)
105lb log 11 reps 60 sec

today: 60' 41.22(yea)
105lb log 16 reps in 60 sec

just so i keep improving ea week i'm happy...cant wait till contest this weekend.
Click to expand...

sat at my comp i hit a few pr's
tire flip 550 x 60' 31.2(10 sec pr)
log 100lb---19 reps(nervous as hell and entire body was shakin)
yoke---375 11.12 (up from 13.44 and i dropped it once bc tried to speed up:( )
farmers--100lb--160' w/1 turn 16.81(down from 23.41 last week)
i set all new pr's that day so i was very pleased
 
deadlifts and french press

367 for two sets of five (ez). not a personal best, but getting better, doing them every ten days. lower back is not even sore, grip is the main problem. could have done a few more sets, but trying to leave a little in the tank. must hit the 500 mark by feb 2004. french press, 106 x 16 reps, looking to get to 130 soon. good luck to all!!!!!!!!!!!1
 
18th June
high box(16.5in) squat 297lbs*1 up from 264*1(23rd May)

also managed 275lbs*1 with the light bands attached prior to the above PR.

stiff legged deads up 11lbs from last workout to 264lbs*8
 
605 bench off 2 boards with a shirt, previous was 585 when I did a 600 bench at the Nat's. So a 20lb pr, and got my ass handed to me(trained with a few freaks this morning) lol.
 
Low box squats(6"), 250 x3
Pin suspended(38") arched back GM 325 x 1 (don't have the chains so I just rest it on the pins)
Power Cleans 195 x 3

:) I think that week off did some good.
 
CoolColJ said:


9th June 2003

45 degree Supported Rows - Wide Palms Down Grip
bar+107.5lbs 3x5
Click to expand...

19th June 2003

45 degree Supported Rows - Wide Palms Down Grip
bar+110lbs 3x5

still explosive!
 
4 Board Press:

Previous Record.....419
Today.....................445 (26lbs)
 
never squated for heavy weight and my legs are weak

345lbs@170lb bw
tried 365 but when got down my hands came off bar and i automatically grabbed the spotter bars.and couldnt squat it up so i just gm'd it badk to top(my spotters freaked out, they just held the ends to make sure it didnt come off and i brought back to top w/just lower back and racked it)
 
made a pr on stones i loaded the 265 stone today and a month or two ago i could barely budge the 230 of ground few inches. most i loaded till today was 185. i think it was my 3rd day actually picking up the stones, maybe 4th.
 
Some strong dudes.
I have posted some post injury pbs this last month
All lifts with a belt, and straps on the dead.

Bench 300lbs (against a pre injury best of 370)
Dead lift 550 (up from 475)
Squat 505 /550 (505 equals my previous, 550 was a tad shallower than my 505, so I would never claim it until I got it again and I was certain I got right down past parallel.)

Not bad really!
I am happy with that no more singles till I finish my diet.
 
Numani said:
5th june
Wide stance Good mornings in the power rack at 44inches got 286lbs*3

previous best was 242lbs*3 on 16th May.
Click to expand...
25th June
Wide stance Good mornings in the power rack at 44inches.
330lbs*2


onwards and upwards
 
Think it was a 5lb pr on floor press with 5 chains a side, 340, starting to feel good again so expect more pr's soon. Also did 225 29 times after floor presses, pump the crap out of my chest.
 
27th June

PR on Incline Bench Press -220lbs*1 - failed on 225.5lbs (just)

up from 3rd June -209lbs*1


onwards and upwards.
 
i set a couple pr's today so it was a pretty good day

partial deads (16")---405lbs
viking press-----175lb----5reps(need improvement bad)
conan wheel-----400lb----almost 1.5 turns
hercules hold------200lb-----37.19 sec
 
30th June

wide stance good mornings in power rack @40ins

297lbs*2
up from 286lbs*2 on 9th June


All in all June was a great month. 35 PRs. includes max effort exercises and assistance exercises.
 
Parabellum said:



quote:
--------------------------------------------------------------------------------
Originally posted by Parabellum
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.
--------------------------------------------------------------------------------



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.
Click to expand...

7/1/03
375 LBS raw bench press.
 
kingc_79 said:
i set a couple pr's today so it was a pretty good day

partial deads (16")---405lbs
viking press-----175lb----5reps(need improvement bad)
conan wheel-----400lb----almost 1.5 turns
hercules hold------200lb-----37.19 sec
Click to expand...

set a couple more pr's today

conans wheel--------400lb-----15/8 turn(i know not much but it was an improvement for me)
stones---------------- 230lb stone as a 4th stone in series(first 3 raised above platform level and brought back to ground w/o loading on barrel) think i'll get that 245lb by contest time;)
 
kingc_79 said:


set a couple more pr's today

conans wheel--------400lb-----15/8 turn(i know not much but it was an improvement for me)
stones---------------- 230lb stone as a 4th stone in series(first 3 raised above platform level and brought back to ground w/o loading on barrel) think i'll get that 245lb by contest time;)
Click to expand...

set another couple pr's today

viking (last week was4) 200lbs----6 reps
conans wheel 400lbs----2.25 turns

all in all had a really good training day.
 
CoolColJ said:


19th June 2003

45 degree Supported Rows - Wide Palms Down Grip
bar+110lbs 3x5

still explosive!
Click to expand...

15th July 2003

45 degree Supported Rows - Wide Palms Down Grip
Bar+117.5lbs x3, x4, 4x3

explosive
 
14th July

Deadlift PR 385lbs * 1 (no belt, no straps, no chalk even!)

pleased to bits. have not deadlifted in at least a year. beat my previous no straps deadlift record by 50lbs easy. done on the hottest day of the year(getting hot in the UK at the mo) and I had no chalk!!


onwards and upwards...
 
Big pr today, 2 board bench with a shirt 605 then 625 got smoked, old pr was 600, George H gave me a few pointers, felt like I had another 20lbs in me.
 
July 28th, ME lower body workout

OLD squat PR: 235 lbs

tonight:

3 waves:
215x3, 225x2, 235x1
220x3(pr), 230x2(pr), 240x1(pr)
225x3(pr), 235x2(pr), 245x1(pr)

cleared my old PR by 10 lbs even after being fatigued by the waves. No PRs set or attempted in the rest of the workout.
 
Tarheel said:


I wish I went to a gym full of all the guys from this board, but none of the usually assholes, jackoffs, no-form-having, no compound exercising guys. We'd be a deiseled up bunch of dead lifting and squatting motherfuckers :fro:
Click to expand...

That would be cool to have a gym like that, but what would you watch for laughs in between sets?

PR on Romanian Deads today; 280x6.
 
Last heavy bench workout before the meet, did 625 pretty easy. 20lbs over my meet pr. my last attempt will be around 630-640.
 
Tagio said:
July 28th, ME lower body workout

OLD squat PR: 235 lbs

tonight:

3 waves:
215x3, 225x2, 235x1
220x3(pr), 230x2(pr), 240x1(pr)
225x3(pr), 235x2(pr), 245x1(pr)

cleared my old PR by 10 lbs even after being fatigued by the waves. No PRs set or attempted in the rest of the workout.
Click to expand...

good job! hehhe I guess you must have read my post on wave loading? :fro:
 
CoolColJ said:
good job! hehhe I guess you must have read my post on wave loading? :fro:
Click to expand...

The first time I used a training block my shock week was 7/5/3/7/5/3... Looking back, I was using wave loading and I didn't even know it :)
 
Zander1983 said:


The first time I used a training block my shock week was 7/5/3/7/5/3... Looking back, I was using wave loading and I didn't even know it :)
Click to expand...

yeah but did you increase the loads on the 2nd wave? :)
 
8/03/03

235lb farmers for 68fr w/1 drop at 10ft. i was pretty happy w/this. i had only done 145lbs b4 today.
 
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