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  1. #1921
    No Longer Look Like This InItForFitness's Avatar
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    Final week of the first cycle of 5/3/1 is in the books.


    Press - 165 x 1(+5)


    Deadlift - 360 x 1(+3)


    Bench - 270 x 1(+2)


    Squat - 285 x 1(+3)





    Cycle 1 Results


    Press
    Start : 165
    End : 180
    Change : +15

    Deadlift
    Start : 410
    End : 415
    Change : +5

    Bench
    Start : 305
    End : 315
    Change : +10

    Squat
    Start : 320
    End : 330
    Change : +10

    BIG 3 TOTAL
    Start : 1,035lbs
    End : 1,060lbs
    Change : +25lbs



    Week 3 PR Highlights : 4/4 Lifts
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  2. #1922
    100% Delirious themonkay's Avatar
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    You gonna do your deload week casey or take the new protocol of skipping every other one?





    inb4 casey goes:
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  3. #1923
    No Longer Look Like This InItForFitness's Avatar
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    Originally Posted by themonkay View Post
    You gonna do your deload week casey or take the new protocol of skipping every other one?
    Will be skipping every other one and running back-to-back cycles, then deload.
    Especially considering I started what was a little bit on the lighter side for the initial cycle.

    Now that I've got truer 1RM's it should make for a more accurate determination of what my strength looks like going through this cycle.
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  4. #1924
    Lifting Vicariously Domicron's Avatar
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    can i get your guys' feedback on my knees in this squat? is there too much lateral movement? i've been told in the past to keep my knees out when i squat and maybe i'm overcompensating. also, i normally don't video from the front, so it's a bit distracting being able to see myself.

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  5. #1925
    100% Delirious themonkay's Avatar
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    ^^^^^^^^^^^^^^^^^^^does it hurt?
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  6. #1926
    Lifting Vicariously Domicron's Avatar
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    Originally Posted by themonkay View Post
    ^^^^^^^^^^^^^^^^^^^does it hurt?
    no. it felt a little unstable, but i think that was mostly me getting distracted by my dashing good looks.
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  7. #1927
    100% Delirious themonkay's Avatar
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    Well it looks fine to me. I can see where you fel unstable with them though. If you feel that again, remember "show your crotch"
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  8. #1928
    100% Delirious themonkay's Avatar
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    Pull ups + 30lbs *6, or if you want to be anal about my last rep, we'll call it 5. Need to stop being lazy and by a belt for this lol
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  9. #1929
    Registered User ErikTheElectric's Avatar
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    Push day today, felt like crap failing the fifth rep.. Wouldve liked a new 5RM but I'll take 4.


    New PR on weighted dips made up for it.
    (35DB + BW x 6)


    Weighted dips (wide grip) (35DB)
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  10. #1930
    "showtime a-holes" DAaaMan64's Avatar
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    Originally Posted by themonkay View Post
    Pull ups + 30lbs *6, or if you want to be anal about my last rep, we'll call it 5. Need to stop being lazy and by a belt for this lol
    That's pretty nuts dude.

    My only comment would be at a climbing gym they'd give you a 0 unless you do each rep from a dead hang.
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  11. #1931
    100% Delirious themonkay's Avatar
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    Originally Posted by DAaaMan64 View Post
    That's pretty nuts dude.

    My only comment would be at a climbing gym they'd give you a 0 unless you do each rep from a dead hang.
    Fuk them

    They don't got lats lol

    Thx though!

    I honesty don't really see the point of dead hang out other than the fact you can do them, or if you're just warming up with body weight.
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  12. #1932
    "showtime a-holes" DAaaMan64's Avatar
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    Originally Posted by themonkay View Post
    Fuk them

    They don't got lats lol
    yeah it is true they rarely ever do. They are mostly taught to offload as much weight onto their legs as possible.
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  13. #1933
    Registered User ErikTheElectric's Avatar
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    Squats from today.. + 10lbs after 90 minutes of spinning! (255 x 5) for five sets.


    Almost dead.


    Felt MUCH better pointing my toes further out today..

    165

    255

    255
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  14. #1934
    I'm VitaminVendetta PerpetualMotion's Avatar
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    So, at the beginning of the Transmutation phase of Sheiko, there's a max out portion. I have 8 more weeks left, 4 of which is the taper, but the numbers I have @ 166:

    375 high-bar squat
    280 comp. bench
    465 unbelted conventional DL

    Not too bad. I'm a sumo DLer and a low-bar squatter, so this is the first time I've ever high barred. I'll be switching back to sumo on the taper. Numbers I used for my spreadsheet and what I maxed at:

    365 squat
    260 bench (I hurt my left shoulder for following something stupid someone did in the gym)
    425 DL

    On max out day, I'm shooting for 405 high bar, 295 bench, and hopefully 535 sumo DL. Gonna run Smolov Jr. after.

    Originally Posted by themonkay View Post
    Pull ups + 30lbs *6, or if you want to be anal about my last rep, we'll call it 5. Need to stop being lazy and by a belt for this lol
    Chopping the top ROM, which is the hardest part. You can get up pretty high on a neutral-grip chin, and I don't think any of those qualified as a single rep. Compare your ROM to this:



    Admittedly, his is pretty extreme and there's a happy medium, but you need to get up higher. If it makes you feel any better, I called out Lvisaa on his DB bench depth a long time ago.
    Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.
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  15. #1935
    lagging quads connorpat1995's Avatar
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    Originally Posted by ErikTheElectric View Post

    Felt MUCH better pointing my toes further out today..


    looking much improved, but your upper back appears to round and your shoulders point somewhat backward at the top. Do your best to activate your lats and retract your shoulder as much as possible.
    I know it's tough to do it beltless while keeping your ribcage down but with some work you can nail it. Pec stretches before squats can make it a little easier to pull them back
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  16. #1936
    100% Delirious themonkay's Avatar
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    Originally Posted by PerpetualMotion View Post
    ...
    Good luck with the lifts today.

    Its a fair comment on my chin ups. Usually if I'm just doing body weight i will go nearly as high as the video, but when I have weight between my feet, it feels much more awkward to do so. I agree that I'm probably cutting ROM at the top more than I should.
    No need to justify calling it out to me man, I know you know your shizz
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  17. #1937
    Registered User ErikTheElectric's Avatar
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    Deadlifts from today... added another 5lbs to my sumos and I'm now at 380 x 5... Hovering ~165-168lbs BW. Pretty mediocre, but I'm hoping things will continue to improve.

    345 triple

    380 x 5 (+ 5lb PR)
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  18. #1938
    Registered User cls91's Avatar
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    ^ nice lift. Some upper back rounding but admittedly I'm no expert on the 'acceptable vs. too much'... it seemed alright though.


    lmao at holding that last rep, looking over to the camera, then dropping it. It's still filming, we still watchin, don't worry bby <3
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  19. #1939
    Registered User ErikTheElectric's Avatar
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    Thanks Maaaang.
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  20. #1940
    we flawless illiniStrive's Avatar
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    Back to chuck's

    squats from today; 255x2x3 and beltless front squats 175x3x5 (1st/3rd sets shown)

    280/150/355 @meet
    275/160/350 @gym

    BTK OG

    "Are these fitness beckys gonna cease popping their long backs for instagram likes or nah???" - me
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  21. #1941
    100% Delirious themonkay's Avatar
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    Originally Posted by illiniStrive View Post
    Back to chuck's

    squats from today; 255x2x3 and beltless front squats 175x3x5 (1st/3rd sets shown)
    Mirin depth and how easy you made 255 look. Any reason you went back to chucks?
    ig: @monkaycrak

    Log:
    http://forum.bodybuilding.com/showthread.php?t=173015051

    5/7/16 Meet Results: 391/237/534 @ 161.

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  22. #1942
    lagging quads connorpat1995's Avatar
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    Originally Posted by illiniStrive View Post
    squats from today; 255x2x3 and beltless front squats 175x3x5 (1st/3rd sets shown)]
    Mirin the calf mobility
    log:
    http://forum.bodybuilding.com/showthread.php?t=165742981

    nothing but the basics
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  23. #1943
    Registered User ErikTheElectric's Avatar
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    Paused Bench from today... felt strangely strong this week for some reason. 170 x 5 last week felt like a truck.. 175 seemed WAY lighter this week.
    Honestly could've gone for 180.. but didn't want to chance it.

    Paused Bench new 5RM (175 lbs)(derped on 4th rep lol)
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  24. #1944
    Munchin leaves since 87 StrikingMoose's Avatar
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    Originally Posted by illiniStrive View Post
    Back to chuck's

    squats from today; 255x2x3 and beltless front squats 175x3x5 (1st/3rd sets shown)




    Outsquatted like a boss by a girl crew.
    At least I can bench more crew



    Nice nice squats there lass. I did squats today and failed 5th rep of 225, rough day for me. Dropped weight and tried higher reps prolly will do that for a couple months and see if it changes things up.
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  25. #1945
    Kfme psychodiver9's Avatar
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    If only there wasn't a log forum to post every session in
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

    First Meet 8/25/13 281/264/418 963 @198

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  26. #1946
    100% Delirious themonkay's Avatar
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    rolling my booty on a baseball and dumbbell hurts so good.....
    ig: @monkaycrak

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  27. #1947
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Did 215x12 touch and go on bench recently. Weighed in at 165. Lost weight, which explains why I've been so sore. I'm not going to test my 225 for a while. I think I'm going to start doing more touch and go benching in the 10-12 range instead of always doing DBs. Speaking of DBs, some upper body stuff that made me happy:

    - Dips: 90 for 5 sets of 4.
    - DB Bench: 95s for 5x6. Time to upgrade to 100s here.

    Originally Posted by psychodiver9 View Post
    If only there wasn't a log forum to post every session in
    OH ****.

    Originally Posted by themonkay View Post
    rolling my booty on a baseball and dumbbell hurts so good.....
    If by good you mean not good then I agree. Also, RIP, rotator cuff. It's my most sensitive area.
    Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.
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  28. #1948
    USAPL Nut Hugger ErickStevens's Avatar
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    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  29. #1949
    Kfme psychodiver9's Avatar
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    Not in Ericks league but 455x2 dead pr today 3 weeks out
    PL Log
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    BTK!

    First Meet 8/25/13 281/264/418 963 @198

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  30. #1950
    Registered User Siobahn's Avatar
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    Originally Posted by psychodiver9 View Post
    If only there wasn't a log forum to post every session in
    always make me lol..
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