i only went up 2.5kg ... any smaller than that would be an epic fail considering i was lifting almost twice that amount over a year ago lol. Besides, my squats and deadlifts are keeping up, it's just kinda weird :S but yeah i guess i'll go back to 40kg next workout.
Strange that you posted that here and not in my log though lol
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Thread: Smash Fuarking Weight
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10-19-2008, 03:35 PM #61
- Join Date: Jun 2007
- Location: United Kingdom (Great Britain)
- Posts: 2,868
- Rep Power: 14256
===Goal achieved. Now lean bulking for life===
Format: Start (Dec-11) ---- Goal achieved (Aug-12)
Squat: 50kg x 5 ---- 170kg x 1
Bench: 50kg x 5 ---- 100kg x 1
Deadlift: 85 kg x 5 ---- 200kg x 1
Total: 185 kg / 408 lbs --- 470 kg / 1036 lbs
*CEO 10k/day crew*
*99.9th percentile IQ crew*
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10-21-2008, 06:40 AM #62
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10-21-2008, 03:53 PM #63
CJ's Workout - 10/21/08
SQUAT:
45 x 5
45 x 5
85 x 5
130 x 5
130 x 5
130 x 5
PRESS:
45 x 5
45 x 5
70 x 5
70 x 5
70 x 5
POWER CLEAN:
45 x 5
45 x 5
70 x 5
70 x 5
70 x 5
WEIGH-IN:
150 lbs
COMMENTS:
Squats felt light, but presses felt a tad heavy. I might start micro loading soon, since I feel I started too high. I was happy about finally being back up to 150 lbs, still a lot of weight left to gain, though.SFW
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10-21-2008, 03:55 PM #64
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10-21-2008, 03:59 PM #65
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10-21-2008, 04:30 PM #66
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10-22-2008, 09:01 AM #67
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10-22-2008, 10:25 AM #68
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10-22-2008, 10:35 AM #69
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10-22-2008, 12:13 PM #70
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10-22-2008, 04:44 PM #71
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10-22-2008, 05:31 PM #72
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10-23-2008, 12:54 PM #73
CJ's Workout - 10/23/08
SQUAT:
45 x 5
45 x 5
95 x 5
135 x 5
135 x 5
135 x 5
BENCH PRESS:
45 x 5
45 x 5
95 x 5
95 x 5
95 x 5
DEADLIFT:
155 x 5
WEIGH-IN:
150 lbs
COMMENTS:
Today I felt I was going too deep on squats, therefore bouncing out of the hole. I will have to fix that on Saturday. Bench press was light, but deadlifts are still somewhat heavy. I'm not sure when I should start to add a warm-up set for deadlift.SFW
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10-23-2008, 12:58 PM #74
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10-23-2008, 01:16 PM #75
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10-23-2008, 01:22 PM #76
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10-23-2008, 04:02 PM #77
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10-25-2008, 09:32 AM #78
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10-25-2008, 12:23 PM #79
CJ's Workout - 10/25/08
SQUAT:
45 x 5
45 x 5
95 x 5
140 x 5
140 x 5
140 x 5
PRESS:
45 x 5
45 x 5
75 x 5
75 x 5
75 x 5
POWER CLEAN:
45 x 5
45 x 5
75 x 5
75 x 5
75 x 5
WEIGH-IN:
149.5 lbs
COMMENTS:
Press was somewhat heavy, and the last rep of each set were slow. I will start to micro load next week.SFW
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10-25-2008, 12:25 PM #80
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10-25-2008, 12:26 PM #81
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10-25-2008, 12:29 PM #82
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10-25-2008, 01:22 PM #83
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10-25-2008, 02:23 PM #84
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10-25-2008, 04:21 PM #85
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10-25-2008, 04:32 PM #86
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10-26-2008, 03:00 PM #87
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10-26-2008, 03:33 PM #88
It's good to see you're making steady progress, congrats. If you're looking for suggestions one thing I think you'll want to begin doing is structuring your warm-up sets differently. Doing 2x5 with the bar (or 1x10 like I prefer) is smart, and going up to 95 on the squat is a good idea. But it's very helpful, especially when the weights are heavy, to have some warm-up very close to your working weight. So if you're going to squat 155 you might want to consider
45 x 10 (or 2x5)
95 x 3
120 x 2
140 x 1
155 3x5
This really gets your CNS ready for the weight since you get to feel something very heavy on your back or in your hands, but by doing only one rep you won't tire yourself out.
Just keep at it and you'll get there in no time.
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10-26-2008, 05:00 PM #89
Thanks, PokLim. I always feel that my shoulders are always sore when I get to the presses. Maybe I just need some more stretching?
My goals are still the same as the first post, so nothing new there.
Thanks for taking the time to write that up. I totally understand that, and I will start having more warm-up sets once the weight gets heavier.SFW
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10-26-2008, 05:09 PM #90
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