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Training Board Monthly PR post

NICE squat front squat and deadlift prs CCJ. i can't WAIT to hit over 300 on front squats. that's a real show of strength.


small PR for me, powerclean 205lbsx1. not hard.
 
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Tagio said:
NICE squat front squat and deadlift prs CCJ. i can't WAIT to hit over 300 on front squats. that's a real show of strength.


small PR for me, powerclean 205lbsx1. not hard.
Click to expand...

thanks, but I already have by 5lbs, did 305lbs :)
 
Colin Chung said:
15th July 2004


Full Oly Squat - in Oly Shoes - RAW - 355lbs x 2
Click to expand...
15 Sept 2004

CleanDeadlift - RAW - HookGrip -grip reset in between each rep
403lbs x 2.5 grip slip on the 3rd rep, otherwise I ahd it.


Full OlySquat - in olyshoes - RAW - 355lbs x3

looking a lot snappier and faster, which is strange considering how tired I felt today. Guess the reactive squats are working their magic :)

Clip
Right click on link and save first to avoid errors

http://www.members.optushome.com.au/coolco...x3_15Sept04.mpg
 
nothing special

squats

135x15
225x12
295x7
315x7
315x8
*335x6 Took a weeks rest and my work set jumped in weight by 60 lbs, I felt really strong and even rep'd out 6 on this !

I must mention that since I have been back working out, Im thinking gains in strength will come fairly easley.. I was once at 465 in squats for a 1rm last year, but I am taking it slowly this time...and im doing just BB now with the odd 1 rm deadlift.
 
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CoolColJ said:
15 Sept 2004

CleanDeadlift - RAW - HookGrip - 403lbs x 2.5

Full OlySquat - in olyshoes - RAW - 355lbs x3
Click to expand...

28th Sept 2004

Right click on link and save first to avoid errors

FullSquat PR 365lbs x2
http://www.members.optushome.com.au/coolco...x2_28Sept04.mpg

Clean Deadlift PR - hookgrip - lowered RDL style - 403lbs x3
http://www.members.optushome.com.au/coolco...x3_28Sept04.mpg

Hip Snatch - 139lbs - first time doing em, PR by default
http://www.members.optushome.com.au/coolco...39_28Sept04.mpg
 
Last edited:
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Sorry Bignate,
I should have posted my chest routine over here.

I got 405 for 8 yesterday on flat barbell bench. Im shooting for 10 by christmas.
 
I wondered where this link disappeared to last week. Last tuesday's chest workout i hit two new PRs.

flat bench:
135x20
225x10
275x6
315x6
365x6
405x9.5 (1.5 rep PR)
455x1 (rest-pause...at bottom for 1 second, PR)
 
bignate73 said:
what height do you suspend to? 36 inches?
Click to expand...
lol shadow asked me the same thing i didnt measure but it was about parallel
somwhere between 36-40..next time i do these maybe ill measure
the bar was about navel height
 
bignate73 said:
all navals are not the same...

;P
Click to expand...
im aware..but like i said i didnt measure
but it was from a pinch above parallel foe me lol
the hole on the power rack at my gym are cut rather wide..
id really love to rig some chains :)
 
BENCH PR, HIGHEST REP TOTAL EVER!

flat barbell:
135x20
225x10
275x6
315x6
365x6
405x6
455x3
315x20 (cool down, i think this may be a PR too)

incline dbs:
100x10
120x10
120x8

pushups: 1 set of 30, real shitty after last weeks set of 50.
 
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post x-mas PR's..
suspended GM's
405x2 1 rep PR
425x1 PR
455x1 PR
475x1 PR
had more to go should have tried 495 but i dont like to fail i like to get my reps..next time
:)
 
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let me just bump my own shiot...

245/3 Oly High Bar Squat
Goal: 275/3 Oly High Bar Squat

going to start taking singles or doubles in the next couple weeks.
 
bignate73 said:
let me just bump my own shiot...

245/3 Oly High Bar Squat
Goal: 275/3 Oly High Bar Squat

going to start taking singles or doubles in the next couple weeks.
Click to expand...
Good job :qt:
 
Well I make PR's pretty much every workout, but I'll post the one's that mean the most to me.

Last Wednesday hit a solid 303x2 belt only full squat, as my below parallel PL squat is hams to calves haha.
 
bringing this great thread back up.

early August 05 Squat 120kg*1

today 120kg*3*3 - second last workout in 5 week squat cycle. (PB 125kg)
 
bringing it back up again i see!

ANOTHER PR

completed a four week training cycle where i focused on improving my shoulder strength via front press off power racks(starting on the racks)

upped my 1RM from 55kg to 75kg.

planned out the cycle varying the volume immensely with the peak week having 132lifts(4960kg volume). Average Intensity ranged between 60-70%. (Sheiko inspired)

Only other exercise I did was JS rows.
rested the lower body. theres going to a lot of squatting in 06.

Getting primed for 2006 training cycles.
 
Chambewy20 said:
Did a two board with 405 and a loose shitty inzer shirt.

Also tripled 495 good mornings :)
Click to expand...

see my post bro and others

give us your previous PR and date and what you have done to increase it.
put it into context.
 
Chambewy20 said:
Did a two board with 405 and a loose shitty inzer shirt.

Also tripled 495 good mornings :)
Click to expand...
'grats on the PRs.

When you GM that much, it's kind of a hybrid b/t a squat and a true GM, right? Or am I way off?

Oh and I front squatted 315 for a single yesterday :) For numani, the diff. was some test and tren :evil:
 
front squatting 395 for 3x3 this week. should hit somewhere abouts 425 for a triple when all is said and done.
 
Numani said:
see my post bro and others

give us your previous PR and date and what you have done to increase it.
put it into context.
Click to expand...

My bad, here goes...

Been recovering from a knee injury so have been mainly dragging sled and staying away from squats.

Decided to try to go for push / pull meets instead of full meets, sucks because my squat was pretty much my best lift but what can you do.

So, previous PR was a double at 475 with straps up on suit, don't know why I did all that but did anyways.

Lately instead of speed squats, have been doing good mornings while training my nephew who's a high school track studd and strong as hell.

Things that have helped, biggest one is having a training partner whom I am competitive with, deadlifting both conventional and sumo against bands, I have been using green bands which put a lot of tension on the bar from the floor to lockout. I've also been training my lockout with heavy partial deads, went up to 545 for a double after doing something else heavy, I have no clue what. I've been incorporating Romanian deadlifts and Zercher squats, while never failing to do 45 degree raises with band looped around back and seated blue band leg curls.

This has been working for me but has made a huge difference for my nephew, a few months ago he couldn't budge 500 and a week ago he just missed 535, he also after doing 8 sets of speed squats on a low ass box hit 365 for a set of 17, he's gotten his groove and some confidence in his squat. He actually fell to the floor on his 18th rep, the kids got heart.

Oh by the way, he's 17, 5'10" and weighs ~213, and he's pure!!!
 
Guinness5.0 said:
'grats on the PRs.

When you GM that much, it's kind of a hybrid b/t a squat and a true GM, right? Or am I way off?

Oh and I front squatted 315 for a single yesterday :) For numani, the diff. was some test and tren :evil:
Click to expand...

No hybrid, medium width stance, bend over until belt hit's the top of your legs. Usually not so confident on the first rep but after that, just bend over at the waist and hope you come back up.

We do perform good morning sqauts, the eccentric or negative phase is a good morning, pause for an instant then drop down into a squat and bust ass out of the hole. Typically medium width stance, all squat movements on heavy days are, squat and dead ultra wide on speed days, prevents hips from taking as bad a beating. Looks and sounds more painful than it actually is, this is a compound movement but helps people realize what folks mean when they talk about the whole stretch reflex and what it does.

Hope this helps.
 
Standing GM's 425, no belt. didnt' feel comfortable going any heavier. didn't use a belt cause some dumb ass at the gym stole mine. last time I did GM's (2 month's ago) i pulled a muscle in my lower back on the left side, while doing 385.
 
On vacation:

Squat: double with 397 lbs.
DB Incline: 5 reps with 99 lbs.

Lord willing, I'll have more to post next month. :)
 
Getting back into the game, well sorta

Standing medium stance Good Mornings, worked up to a set of 5 at 455, I've gotten a lot better at these since I can't squat....
 
Rack pull from 18", 495 two sets of three with a ten second hold on the last rep. No belt, no straps, just chalk and screaming.

Did 585 for 2 from 20" no belt no straps the week before.

Cheers,
Scotsman
 
Chambewy20 said:
Getting back into the game, well sorta

Standing medium stance Good Mornings, worked up to a set of 5 at 455, I've gotten a lot better at these since I can't squat....
Click to expand...


why can't you squat? i've almost given up. I'm at the point where I dont think I'll ever be able to squat heavy again. that slipped disk did a little more damage than I thought. I took a weight 2.5 months ago (only went to 565) but felt uncomfortable as all hell. i know that i just need to get over my fear (I slipped my disk squatting) but for some reason the consequences just don't out weight the pleasures, as it wouldn't take much for me to seriously screw it up again.
but on the plus side, I can still deadlift, and deadlift heavy w/o any problems. kind of funny how that works. Anyways this is a PR thread, so I'll shut up now.

this week after my speed bench work, I managed to hit 2 sets of 8 @ 315 on bench (w/speed to boot). Go me. then did some incline work, and hit 255 for 8
 
I had a baker's cyst on the back of my left knee that, after squatting or deadlifting, would swell up and look like a inverted knee cap or something. One fine day it burst or generated more synovial (sp?) fluid than normal and gave me a club foot for about a week. I got surgery, didn't take it easy or any time off, now knee is fuct...

On a lighter note keeping in the true spirit of this thread, my little project, "number two," box squatted 345 and just missed 365. He's 5'6" on his tall days, 175 lbs and a freshman in high school. He's small in stature but has a big heart, only have had him in my grasp for a couple of weeks, I'm going to make him great in something, we'll figure out what that is eventually...
 
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