This week is test week in my program, and first day went awesome.
Set a new PR for Deadlift at 425lbs x3 reps, and a new PR for Strict OHP at 200lbs x3 reps.
Left a little in the tank on DL, probably could've gotten 1-2 more reps, but the OHP PR was a legit 3rm , that 3rd rep took some work lol
Looking forward to new Squat and Bench PR's on Friday, looking for 3 rep PR's as well.
Not sure yet what weight I'll try, but did 380lbs 3x3 for Squat last week, and 285lbs 3x3 for bench last week as well.. Maybe try +10 on each for a 1x3.
So nice when a plan goes well
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Thread: Set some PR's today, hyped!
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03-20-2017, 08:24 AM #1
Set some PR's today, hyped!
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03-20-2017, 09:38 AM #2
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03-20-2017, 01:55 PM #3
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03-20-2017, 07:53 PM #4
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03-20-2017, 11:20 PM #5
It's a custom program. I do a cycle of 6 weeks at 3x8, 4 weeks at 3x5, 2 weeks at 3x3 and then a test week of 1x3. After this test week, I'll start my next program cycle.
I deadlift and press Mondays, have assistance work Wednesdays and Squat/bench Fridays.
I know it seems low frequency, but it's helped with recovery at my O35 age.. I tried Texas Method before and it ran me to the ground
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03-21-2017, 11:56 AM #6
INB4 'Imagination/No-Vid Goat.'
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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03-21-2017, 12:33 PM #7
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03-21-2017, 12:57 PM #8
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03-21-2017, 03:00 PM #9
With that much shoulder strength surprised your bench is not a little higher. Do you use a narrow or wide grip when benching?
My journal, not detailed, but heck I never keep track of much anyhow. http://forum.bodybuilding.com/showthread.php?t=121196291&p=863931421#post863931421
leader in trailing technology
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03-22-2017, 03:38 AM #10
I do a thumb away from the smooth in the middle, so a narrower grip. I don't do touch and go reps, they are all paused.
Yeah, I can probably do more.. I just never tested before. That's why this program now has a test week in the end to try a 3rm. I have never tried to max before now, and I don't have enough experience maxing out to really get a true max.
I hope to get close to a true 3rm though, but I know for some exercises I won't this first program cycle. I'm pretty sure the 200x3 is a true OHP 3rm because that third rep slowed down , or felt pretty heavy.
On bench I probably can do a bit more, but I'll be happy with a 5-10lbs+ on that 3 rep range for now. There's always the next program cycle , and I don't compete.. so I guess I can take it slower.
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03-22-2017, 05:41 AM #11
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03-24-2017, 06:53 AM #12
End of test week, and yes, got my Squat and Bench PR's as well!
Was going to go for 390x3 squats, but decided at the last minute to just go for 405lbs x3 and got it! Actually felt easy... This time there's video, so you tell me lol
For bench, I was more conservative and put up the planned 290lbs x3. Those went well, but definitely not easy. There's video of that as well.
Next week is deload and then start over the next program cycle. Awesome day!
Videos:
Squat 405x3:
Bench 290x3:
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03-24-2017, 07:01 AM #13
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03-24-2017, 07:06 AM #14
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03-24-2017, 07:20 AM #15
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03-24-2017, 07:44 AM #16
- Join Date: Jul 2011
- Location: New York, United States
- Posts: 15,251
- Rep Power: 123366
☻/
/▌
/ \ Don't care what you do crew.
Former natty ☠ 101- lift heavy things consistently over time as often as you can recover from.
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03-24-2017, 07:54 AM #17
Thanks for the suggestion... This is the one I have:
https://www.amazon.com/gp/product/B0...?ie=UTF8&psc=1
Do you think that can take me where I need to go? I feel it kinda slides around a little, plus I find it difficult to set my feet.. maybe just my technique. Is this bench significantly worse than the Rogue one?
Thanks
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03-24-2017, 08:17 AM #18
- Join Date: Jul 2011
- Location: New York, United States
- Posts: 15,251
- Rep Power: 123366
I can't speak to that bench. Never used it. If it slides around that would be an issue for me. Setting feet? Is that because of the height of the bench? Too tall? If so you can place 2x4s on the ground and place your feet on those, or use 45lb plates. The Rogue bench is pretty good and for the price I think its hard to beat. No sliding around ever and its got a large pad so the shoulders arent hanging off the side. Plus- made in the USA which is a bonus.
☻/
/▌
/ \ Don't care what you do crew.
Former natty ☠ 101- lift heavy things consistently over time as often as you can recover from.
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03-24-2017, 08:28 AM #19
I just find the horizontal supports on the floor make my feet go too wide if I want to lay my feet on the floor. And yes, I do find the bench too tall.. but that may just be me, since it seems to be a standard bench height. It does slide around a little over sets, which is annoying. That Rogue bench looks to have rubber feet which should stop that. I'll take a better look the dimensions. Thanks!
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03-24-2017, 12:24 PM #20
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03-27-2017, 03:45 PM #21
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03-27-2017, 04:04 PM #22
JTBNY talked me into that rogue bench and it has helped my bench a ton. It's wide, sturdy and really does the trick. At least for me.
Those were almost easy looking reps man! Well done. I can only hope to get that one day.365 255 480 in April! ...2019
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/ \ sm2sm crew (---Squat Moar to Squat Moar---)
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03-28-2017, 01:41 PM #23
Good job dude. It looked like you had a lot left in the tank on those squats.
FWIW I thought you sounded legit before the vids. Dudes padding their stats usually sound like they are lying.There could be 5 or 6 ninjas in this room right now.
I like fake boobs that look real and real boobs that look fake.
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07-03-2017, 07:37 AM #24
Slight PR this week. After going down for almost two weeks with the flu, and losing near 20lbs lol.. RIGHT as I was peaking, I did manage to squeeze this PR in - 455lbs Deadlift x1. Was supposed to go for x2, but meh.. I don't grind reps and felt the second might be a grind. Maybe next cycle.
Video:
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07-03-2017, 08:00 AM #25
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07-03-2017, 08:03 AM #26
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07-03-2017, 08:10 AM #27
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07-03-2017, 08:12 AM #28
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07-03-2017, 10:13 AM #29
- Join Date: Feb 2007
- Location: San Antonio, Texas, United States
- Age: 48
- Posts: 1,395
- Rep Power: 31846
Just watched bench again, looks like you let bar come down mid belly. Better angle to let it hit your nipples or even higher to mid chest. . I think you are loosing a lot of weight because of it. Just a couple of pennies for you. Either way, defininitly getting stronger.
Last edited by Rocky3540; 07-03-2017 at 03:35 PM.
As i get older I am realizing i have to get while the gettings good. I can put stats and PR's up here all day long. But, the main concepts with my workouts....
1. GO BIG OR GO HOME.
2. FORM IS EVERYTHING
3. BREATHE.
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07-03-2017, 01:17 PM #30
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