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Started By
Message
2
Posted on 12/30/22 at 12:34 pm to VanRIch
I haven't been posting every day lately but I hit a set of 3 deadlifts at 405 today. I was happy about that. I set a goal earlier in the year to get to 405.
I'm gonna try to lose 20-30 pounds starting in 2023. Hopefully, I hope I can maintain as much strength as possible.
I'm gonna try to lose 20-30 pounds starting in 2023. Hopefully, I hope I can maintain as much strength as possible.
This post was edited on 12/31/22 at 12:53 pm
Posted on 12/30/22 at 12:35 pm to VanRIch
quote:Bench? That's impressive. My PR is 245.
I did 265 earlier in the week. Tried to do 270 today and wasn’t even close. Guy had to run over and help me. Talk about being humbled.
Posted on 12/30/22 at 1:31 pm to G The Tiger Fan
Yeah. Sorry forgot that little detail haha
Posted on 12/31/22 at 7:09 am to VanRIch
On day 9 of pump city based on 777s rec. liking it so far, doing the program and then adding some cardio and other lifts that feel right that day
Posted on 12/31/22 at 12:48 pm to JumpingTheShark
Today
Bench: 190 3x8 (8,7,6)
Deadlifts: 245 3x8
Incline BP (dumbbells): 50 3x8
Lat Pulldowns: 120 3x8
Close Grip BP: 135 3x8
Barbell Rows: 135 3x8
Abs and cardio. I’m going hypertrophy for a while.
Bench: 190 3x8 (8,7,6)
Deadlifts: 245 3x8
Incline BP (dumbbells): 50 3x8
Lat Pulldowns: 120 3x8
Close Grip BP: 135 3x8
Barbell Rows: 135 3x8
Abs and cardio. I’m going hypertrophy for a while.
Posted on 1/2/23 at 7:25 am to Bonkers119
Done with Deadcember, not taking part in the Strongville Program Party, so I'll try to track my progress here now.
First day of Cycle 1 of 5/3/1 Boring But Big Beefcake
3x8 Kettlebell Swings for a quick warmup.
Doing 5's Pro
Squat:
175/205/230 1x5
175 5x10
Chin Ups:
10x5
Dips:
4x8, 2x9
3 sets of max burpees in 30 seconds, I hit 9, 10, 8
First day of Cycle 1 of 5/3/1 Boring But Big Beefcake
3x8 Kettlebell Swings for a quick warmup.
Doing 5's Pro
Squat:
175/205/230 1x5
175 5x10
Chin Ups:
10x5
Dips:
4x8, 2x9
3 sets of max burpees in 30 seconds, I hit 9, 10, 8
Posted on 1/3/23 at 4:15 am to benfasa
2x5 Box Jumps
Bench
125/145/165 1x5
125 5x10
superset with
DB Rows 55 x 5x10
Bulgarian Split Squat 45 5x5
superset with
Ab Rollout 5x10
Bench
125/145/165 1x5
125 5x10
superset with
DB Rows 55 x 5x10
Bulgarian Split Squat 45 5x5
superset with
Ab Rollout 5x10
Posted on 1/4/23 at 10:31 am to benfasa
Last night
Bench: 185 3x8
Deadlifts: 255 3x8
Dumbbell BP: 55x8, 60x8, and 70x8
T Bar Rows: 65 3x8
Chest Fly: 120 3x8
Abs
Bench: 185 3x8
Deadlifts: 255 3x8
Dumbbell BP: 55x8, 60x8, and 70x8
T Bar Rows: 65 3x8
Chest Fly: 120 3x8
Abs
Posted on 1/4/23 at 5:43 pm to Bonkers119
(This may be my first time posting in this thread.)
Moved over to free weights today and started my first PPSA program (Young Grasshopper).
I've been doing cable machines for a little over a year. That caused me to definitely over estimate which weights I should start with.
Young Grasshopper
Wk 1 Day 1
Deadlift: 160, 175, 185
Bench: 95, 105, 115, 125
BB Row: 145, 115, 95
Front Squat: 105, 115, 115
BB Curls: 60
As far as starting weights, bench is the only one where I feel like I could've added some weight with no issues. Deadlift, Front Squat, and BB Curls were pretty spot on (maybe a slight heavy for the 1st time). I WAY overestimated on the BB Row. I should've started in the 95-100 range, NOT 145.
Overall it felt like a good transition from cable machines to free weights. I need to do some more prep work to get my starting weights in check so I can make sure form is correct.
Moved over to free weights today and started my first PPSA program (Young Grasshopper).
I've been doing cable machines for a little over a year. That caused me to definitely over estimate which weights I should start with.
Young Grasshopper
Wk 1 Day 1
Deadlift: 160, 175, 185
Bench: 95, 105, 115, 125
BB Row: 145, 115, 95
Front Squat: 105, 115, 115
BB Curls: 60
As far as starting weights, bench is the only one where I feel like I could've added some weight with no issues. Deadlift, Front Squat, and BB Curls were pretty spot on (maybe a slight heavy for the 1st time). I WAY overestimated on the BB Row. I should've started in the 95-100 range, NOT 145.
Overall it felt like a good transition from cable machines to free weights. I need to do some more prep work to get my starting weights in check so I can make sure form is correct.
Posted on 1/5/23 at 4:30 am to Tiger_n_Texas
Boring But Big: Beefcake Cycle 1, Week 1, Day 3
Kettlebell Swings 35 x 3x8
Deadlift
210/240/270 1x5
210 5x10
Band Pullaparts - 100 in 4 sets
Dips 5x9, 1x5
Kettlebell Swings 35 x 3x8
Deadlift
210/240/270 1x5
210 5x10
Band Pullaparts - 100 in 4 sets
Dips 5x9, 1x5
Posted on 1/5/23 at 9:37 am to Tiger_n_Texas
quote:
I should've started in the 95-100 range, NOT 145
That's certainly ambitious.
Posted on 1/5/23 at 9:56 am to Bonkers119
quote:
That's certainly ambitious.
Hindsight, I completely agree. Since I wasn't sure where to start I used Strength Level and my current weight ~240 to get the beginner weights. Since the PPSA plan didn't have a % listed for that particular lift, I just went with that weight on the chart. Never even dawned on me that the weight listed was the typical 1RM for a beginner and not a training weight.
Posted on 1/5/23 at 4:17 pm to G The Tiger Fan
Been concentrating on CF with a big comp coming up but today had Bench.
Warmups: 225x6, 245x6, 255x6
Super set with 70lb DB rows.
Warmups: 225x6, 245x6, 255x6
Super set with 70lb DB rows.
Posted on 1/5/23 at 7:54 pm to Blutarsky
Tonight
Squats: 245 3x8
Bench Press: 235x1 and 175 3x8
Leg Extensions: 120x10, 140x10, and 170x8
Close Grip BP: 145 3x8
Abs and cardio (2km rowing)
Squats: 245 3x8
Bench Press: 235x1 and 175 3x8
Leg Extensions: 120x10, 140x10, and 170x8
Close Grip BP: 145 3x8
Abs and cardio (2km rowing)
Posted on 1/6/23 at 8:57 am to Tiger_n_Texas
Day 2 of free weights down! Noticing a HUGE difference going from cable machines to free weights. Absolutely everything is sore. I've been going to the gym and working on cable machines for about 14-15 months. I had never realized how much they focus on a single motion/muscle. Moving over to the free-weights is engaging all sorts of muscles that I guess I never hit in the past.
YG-PPSA
Wk 1 Day 2
Squat: 135-5, 150-5, 160-5
Overhead Press: 105-5 (too heavy), 75-10x2
Slow Chins: -80-2, -65-2x3 (working towards unassisted, but unfortunately it'll probably be a while)
Close Grip Press: 90-10x3
Rev Grip BB Curls: 40-15x3
Skull crusher: 40-15x3
YG-PPSA
Wk 1 Day 2
Squat: 135-5, 150-5, 160-5
Overhead Press: 105-5 (too heavy), 75-10x2
Slow Chins: -80-2, -65-2x3 (working towards unassisted, but unfortunately it'll probably be a while)
Close Grip Press: 90-10x3
Rev Grip BB Curls: 40-15x3
Skull crusher: 40-15x3
Posted on 1/6/23 at 8:00 pm to Bonkers119
Tonight:
Squats: 275 x 5 x 5
Deadlift: 415 x 2
My one-rep deadlift PR is currently 415. I'll probably try for 425 next week.
Also yesterday set a PR for one-rep standing OHP at 175.
I also played around with my pinch-grip block.
Squats: 275 x 5 x 5
Deadlift: 415 x 2
My one-rep deadlift PR is currently 415. I'll probably try for 425 next week.
Also yesterday set a PR for one-rep standing OHP at 175.
I also played around with my pinch-grip block.
Posted on 1/6/23 at 8:10 pm to Tiger_n_Texas
quote:Agreed. I think trying to use multiple muscles with one lift or movement does a great job of training your central nervous system, thus making you stronger overall. I may just be making that up but I think I've read it a few places.
I've been going to the gym and working on cable machines for about 14-15 months. I had never realized how much they focus on a single motion/muscle.
Posted on 1/7/23 at 6:33 am to benfasa
Boring But Big: Beefcake Cycle 1, Week 1, Day 4
Last night
(as I'm typing this, I just realized I completely forget box jumps)
OHP
75/85/100 1x5
Superset:
OHP 75 5x10
Barbell Row 75 5x10
Superset:
Walking Lunge (Dumbbell) 55 5x5
Hanging Leg Raises 5x10
Burpees, 3 set of 10 in :30, 1 min rest (I'm working towards Greyskull Villain Challenge #1 as part of my conditioning)
Last night
(as I'm typing this, I just realized I completely forget box jumps)
OHP
75/85/100 1x5
Superset:
OHP 75 5x10
Barbell Row 75 5x10
Superset:
Walking Lunge (Dumbbell) 55 5x5
Hanging Leg Raises 5x10
Burpees, 3 set of 10 in :30, 1 min rest (I'm working towards Greyskull Villain Challenge #1 as part of my conditioning)
Posted on 1/8/23 at 11:24 am to Tiger_n_Texas
Day 3 down! Need to focus on squat more. Had to stop set 3 as I didn't feel I could safely complete it. Also holy hell DB Lats are deceptive. Started with 10lb DB and had to drop to 5lb for last set.
YG-PPSA
Wk 1 Day 3
Deadlift: 150-8, 160-8, 175-8
Bench: 115-5, 125-5, 135-5
Squat: 135-5, 150-5, 160-3
DB Row: 40-10, 45-10x3
DB Lat: 10-15x2, 5-15
BB Curl: 40-15x3
YG-PPSA
Wk 1 Day 3
Deadlift: 150-8, 160-8, 175-8
Bench: 115-5, 125-5, 135-5
Squat: 135-5, 150-5, 160-3
DB Row: 40-10, 45-10x3
DB Lat: 10-15x2, 5-15
BB Curl: 40-15x3
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