Misc. progress thread - Page 8

**Reincarnate** · 02-25-2015, 06:09 PM

Dear squats,

Thank for you not giving me DOMS anymore.

Love,
Reincarnate

**Reincarnate** · 02-25-2015, 06:10 PM

Dear overhead press,

Go fuck yourself.

Angrily,
Reincarnate

P.S.: Fuck you

Arch0wl · 02-25-2015, 06:24 PM

What did Overhead Press ever do you to man :(

**Reincarnate** · 02-25-2015, 06:34 PM

This is basically my progression right now (5x5 OHP):

Set 1: Alright, cool, not so bad.

Set 2: Hah, owned that barbell in the face.

Set 3: Hrrrffff, alright, alright, still got it...

Set 4: Okay, screw that. Next time I need to start pressing more quickly so I don't fatigue near the end.

Set 5, reps 1-3: I've totally got this...
Set 5, rep 4: Fuuuuuuuuu---
Set 5, after rep 4: Oh my god I can't lift this up anymore.
Set 5, still after rep 4: Come on delts cut that shit out.
Set 5, STILL after rep 4: *arms are quaking and I'm just standing there holding the barbell like a bitch*
Set 5, rep 5: AHHRNRNNGNGGGGNGJNJFNEAAAAAAA AAAAHHHHHHHHHHHHHHHHHGETUPTHEREAAAAAAHHHH

every fucking time. I probably just need to rest more.

Arch0wl · 02-26-2015, 05:13 PM

take your overhead presses out for a dinner and apologize for all those mean things you said, then they might just treat you better

**TrixiePuff** · 02-26-2015, 07:22 PM

Quote:

Originally Posted by Reincarnate

Dear squats,

Thank for you not giving me DOMS anymore.

Love,
Reincarnate

I'm still having a hate hate relationship with squats at the moment. We started out strong but in the end... It just wasn't meant to be.

**Reach** · 02-26-2015, 08:24 PM

The key to any depreciation of strength through your sets is more rest. Most people don't rest long enough for heavy compounds.

When I say heavy, I don't mean lots of weight on the bar. I just mean, enough weight such that your CNS is significantly taxed as to take a significant toll during the set. This usually happens when you're working in the near maximal effort range. This is especially common when you're using linear progression since you'll be pushing your limits frequently.

At least when working in the 3-6 set range. What I recommend is:

OHP: 3-4 minutes
Bench press: 3-4 minutes
Squat: 5 minutes
Deadlift: 6 minutes

Unless you're just starting out and working extremely submaximally.

**Reincarnate** · 02-27-2015, 04:14 PM

Trying to wait 5 minutes between squat sets -- seems to be helping, but damn... maybe I am just a weak beginner, but this stuff is starting to feel heavy (now I have to strain out the last 1-2 reps of each set)

Currently up to 85 lbs 5x5. However, considering that not long ago I was having trouble squatting the empty bar, I'll take it.

**SCWolf** · 02-27-2015, 09:02 PM

Progress is progress. Good job man.

**Reincarnate** · 02-27-2015, 09:09 PM

I am curious, where are everyone's lifts at for the following, if you happen to know / are able to test / if you ever do these at all?

Squat 5x5
Bench press 5x5
Overhead press 5x5
Bent-over rows 5x5
Deadlift 1x5
Shoulder shrugs 3x8
Bicep curls 3x8
Lying overhead triceps extensions / overhead barbell skullcrushers 3x8

**Shouka** · 02-28-2015, 10:01 AM

I weigh ~174 lbs

None of my workouts match these exactly, but I can estimate.

Squat 5x5 - 255lbs (I've done 4x5 starting at 245lbs and increasing by 10lbs each set)

Bench press 5x5 - 215lbs (I've done 4x7 at 205lbs and 3x6 at 215lbs)

Overhead press 5x5 - 145lbs (I've done 1x6, 1x5, 1x4 consecutively at 155lbs)

Bent-over rows 5x5 - I don't do this lift

Deadlift 1x5 - 315lbs (I've never actually tried 315lbs, but I've done 1x5 at 305lbs when I wasn't fresh)

Shoulder shrugs 3x8 - I don't do these

Bicep curls 3x8 - I do these, but I can't make a good estimate. The answer is <= 45lbs though.

Lying overhead triceps extensions / overhead barbell skullcrushers 3x8 - I don't do these

**Reach** · 02-28-2015, 05:24 PM

Quote:

Originally Posted by Reincarnate

I am curious, where are everyone's lifts at for the following, if you happen to know / are able to test / if you ever do these at all?

Squat 5x5 - 290 (I blame my hip injury; seriously it was way higher)
Bench press 5x5 - 245 (Down 5 lbs as of 2 months cutting)
Overhead press 5x5 175
Bent-over rows 5x5 No idea
Deadlift 1x5 405 (haven't trained this at all over the last few months, so lower)
Shoulder shrugs 3x8 No idea
Bicep curls 3x8 60 (dumbbells)
Lying overhead triceps extensions / overhead barbell skullcrushers 3x8 No clue

Basically, weak.

**SCWolf** · 03-1-2015, 12:54 AM

I don't really know what my 5x5's are but I know my 1 rep maxes so I guess I can just put those down.

Bodyweight: 150lbs

Squat: 325lbs
Bench press: 265lbs (could probably do 270)
Overhead press: No idea, probably terrible. Like 135 or something.
Bent-over rows: With a barbell, I've never tried, but I can one armed row like 125lbs.
Deadlift: 300lbs or something like that. Haven't DL'd in like 2 years.
Shoulder shrugs: I don't.
Bicep curls: 145lbs is my best for one rep.

I'm actually back into squatting now. Northstrong has been helping me do recovery for my back and so far so good. Squat form has taken a huge improvement and I'm no longer feeling any pressure or pain in my lower back. Been taking videos of form to proactively keep tabs on what I can improve upon.

Arch0wl · 03-1-2015, 01:12 AM

Quote:

Originally Posted by SCWolf

Bodyweight: 150lbs

Bench press: 265lbs (could probably do 270)

you're the guy who walks into a foursome and casually forgets to mention his dick is 8.5" and girthy

that's you chris

that's who you are

**kmay** · 03-1-2015, 05:41 AM

wait i'm dying. holy shit arch.

on another note other than SC's monster cawk...

How would you feel if someone came up to you that you see at the gym like every day and asked to be work out partners?

**Shouka** · 03-1-2015, 10:09 AM

I still find it ridiculous that SCWolf only weighs 150lbs.

Anyways, today I will be attempting to set new 1RM records in the bench and deadlift. On Wednesday I will do squat and overhead press. Current goals are:

Bench: 265lbs (~1.5x bodyweight)
Squat: 315lbs
Deadlift: 365lbs
OHP: 185lbs

Edit:

I ended up doing OHP today as well. Results are:

Bench: 255lbs (Failed at 265lbs. Was sort of close)
Deadlift: 365lbs (I got it, but my form was terrible)
Overhead Press: 185lbs (I have this on video if anyone is interested)

**Reach** · 03-1-2015, 04:29 PM

Yeah, I don't know how that granite wall (ripped and shredded out of his marbles) is so damn strong for now tiny he is.

**SCWolf** · 03-3-2015, 02:32 PM

Thanks guys, I appreciate it :')

Shouka those are some really good numbers man, great job!

My 1rm bench is not as impressive to me, personally, as my 225lbs for 10 reps. I would say that was my best gym accomplishment since I started.

**Reach** · 03-3-2015, 09:54 PM

I can only 225 for 8.

This fucking guy.

I really wish I had more time to lift :(

**Reincarnate** · 03-4-2015, 05:14 PM

Man, squatting a new weight I have never lifted before always makes me a little fearful. Then I do the first set and it's not-so-bad.

02-25-2015, 06:09 PM	#141
Reincarnate x'); DROP TABLE FFR;-- Join Date: Nov 2010 Posts: 6,332	Re: Misc. progress thread Dear squats, Thank for you not giving me DOMS anymore. Love, Reincarnate

02-25-2015, 06:10 PM	#142
Reincarnate x'); DROP TABLE FFR;-- Join Date: Nov 2010 Posts: 6,332	Re: Misc. progress thread Dear overhead press, Go fuck yourself. Angrily, Reincarnate P.S.: Fuck you Last edited by Reincarnate; 02-25-2015 at 06:10 PM..

02-25-2015, 06:24 PM	#143
Arch0wl Banned Join Date: Dec 2002 Location: fb.com/a.macdonald.iv Age: 35 Posts: 6,344	Re: Misc. progress thread What did Overhead Press ever do you to man :(

02-25-2015, 06:34 PM	#144
Reincarnate x'); DROP TABLE FFR;-- Join Date: Nov 2010 Posts: 6,332	Re: Misc. progress thread This is basically my progression right now (5x5 OHP): Set 1: Alright, cool, not so bad. Set 2: Hah, owned that barbell in the face. Set 3: Hrrrffff, alright, alright, still got it... Set 4: Okay, screw that. Next time I need to start pressing more quickly so I don't fatigue near the end. Set 5, reps 1-3: I've totally got this... Set 5, rep 4: Fuuuuuuuuu--- Set 5, after rep 4: Oh my god I can't lift this up anymore. Set 5, still after rep 4: Come on delts cut that shit out. Set 5, STILL after rep 4: arms are quaking and I'm just standing there holding the barbell like a bitch Set 5, rep 5: AHHRNRNNGNGGGGNGJNJFNEAAAAAAA AAAAHHHHHHHHHHHHHHHHHGETUPTHEREAAAAAAHHHH every fucking time. I probably just need to rest more. Last edited by Reincarnate; 02-25-2015 at 06:38 PM..

02-26-2015, 05:13 PM	#145
Arch0wl Banned Join Date: Dec 2002 Location: fb.com/a.macdonald.iv Age: 35 Posts: 6,344	Re: Misc. progress thread take your overhead presses out for a dinner and apologize for all those mean things you said, then they might just treat you better

02-26-2015, 08:24 PM	#147
Reach FFR Simfile Author Join Date: Jun 2003 Location: Canada Age: 37 Posts: 7,471	Re: Misc. progress thread The key to any depreciation of strength through your sets is more rest. Most people don't rest long enough for heavy compounds. When I say heavy, I don't mean lots of weight on the bar. I just mean, enough weight such that your CNS is significantly taxed as to take a significant toll during the set. This usually happens when you're working in the near maximal effort range. This is especially common when you're using linear progression since you'll be pushing your limits frequently. At least when working in the 3-6 set range. What I recommend is: OHP: 3-4 minutes Bench press: 3-4 minutes Squat: 5 minutes Deadlift: 6 minutes Unless you're just starting out and working extremely submaximally. __________________

02-27-2015, 04:14 PM	#148
Reincarnate x'); DROP TABLE FFR;-- Join Date: Nov 2010 Posts: 6,332	Re: Misc. progress thread Trying to wait 5 minutes between squat sets -- seems to be helping, but damn... maybe I am just a weak beginner, but this stuff is starting to feel heavy (now I have to strain out the last 1-2 reps of each set) Currently up to 85 lbs 5x5. However, considering that not long ago I was having trouble squatting the empty bar, I'll take it. Last edited by Reincarnate; 02-27-2015 at 04:19 PM..

02-27-2015, 09:02 PM	#149
SCWolf ༼ ͡◉ل͜ ͡◉༽ 👌 Join Date: Jun 2006 Location: Canada Age: 30 Posts: 1,662	Re: Misc. progress thread Progress is progress. Good job man. __________________

02-27-2015, 09:09 PM	#150
Reincarnate x'); DROP TABLE FFR;-- Join Date: Nov 2010 Posts: 6,332	Re: Misc. progress thread I am curious, where are everyone's lifts at for the following, if you happen to know / are able to test / if you ever do these at all? Squat 5x5 Bench press 5x5 Overhead press 5x5 Bent-over rows 5x5 Deadlift 1x5 Shoulder shrugs 3x8 Bicep curls 3x8 Lying overhead triceps extensions / overhead barbell skullcrushers 3x8 Last edited by Reincarnate; 02-27-2015 at 09:12 PM..

02-28-2015, 10:01 AM	#151
Shouka FFR Veteran Join Date: Nov 2006 Posts: 382	Re: Misc. progress thread I weigh ~174 lbs None of my workouts match these exactly, but I can estimate. Squat 5x5 - 255lbs (I've done 4x5 starting at 245lbs and increasing by 10lbs each set) Bench press 5x5 - 215lbs (I've done 4x7 at 205lbs and 3x6 at 215lbs) Overhead press 5x5 - 145lbs (I've done 1x6, 1x5, 1x4 consecutively at 155lbs) Bent-over rows 5x5 - I don't do this lift Deadlift 1x5 - 315lbs (I've never actually tried 315lbs, but I've done 1x5 at 305lbs when I wasn't fresh) Shoulder shrugs 3x8 - I don't do these Bicep curls 3x8 - I do these, but I can't make a good estimate. The answer is <= 45lbs though. Lying overhead triceps extensions / overhead barbell skullcrushers 3x8 - I don't do these __________________

03-1-2015, 12:54 AM	#153
SCWolf ༼ ͡◉ل͜ ͡◉༽ 👌 Join Date: Jun 2006 Location: Canada Age: 30 Posts: 1,662	Re: Misc. progress thread I don't really know what my 5x5's are but I know my 1 rep maxes so I guess I can just put those down. Bodyweight: 150lbs Squat: 325lbs Bench press: 265lbs (could probably do 270) Overhead press: No idea, probably terrible. Like 135 or something. Bent-over rows: With a barbell, I've never tried, but I can one armed row like 125lbs. Deadlift: 300lbs or something like that. Haven't DL'd in like 2 years. Shoulder shrugs: I don't. Bicep curls: 145lbs is my best for one rep. I'm actually back into squatting now. Northstrong has been helping me do recovery for my back and so far so good. Squat form has taken a huge improvement and I'm no longer feeling any pressure or pain in my lower back. Been taking videos of form to proactively keep tabs on what I can improve upon. __________________ Last edited by SCWolf; 03-3-2015 at 02:24 PM..

03-1-2015, 05:41 AM	#155
kmay Don't forget me Join Date: Jan 2007 Location: USA Age: 31 Posts: 6,491	Re: Misc. progress thread wait i'm dying. holy shit arch. on another note other than SC's monster cawk... How would you feel if someone came up to you that you see at the gym like every day and asked to be work out partners? __________________ Last edited by kmay; 03-1-2015 at 06:15 AM..

03-1-2015, 10:09 AM	#156
Shouka FFR Veteran Join Date: Nov 2006 Posts: 382	Re: Misc. progress thread I still find it ridiculous that SCWolf only weighs 150lbs. Anyways, today I will be attempting to set new 1RM records in the bench and deadlift. On Wednesday I will do squat and overhead press. Current goals are: Bench: 265lbs (~1.5x bodyweight) Squat: 315lbs Deadlift: 365lbs OHP: 185lbs Edit: I ended up doing OHP today as well. Results are: Bench: 255lbs (Failed at 265lbs. Was sort of close) Deadlift: 365lbs (I got it, but my form was terrible) Overhead Press: 185lbs (I have this on video if anyone is interested) __________________ Last edited by Shouka; 03-1-2015 at 02:48 PM..

03-1-2015, 04:29 PM	#157
Reach FFR Simfile Author Join Date: Jun 2003 Location: Canada Age: 37 Posts: 7,471	Re: Misc. progress thread Yeah, I don't know how that granite wall (ripped and shredded out of his marbles) is so damn strong for now tiny he is. __________________

03-3-2015, 02:32 PM	#158
SCWolf ༼ ͡◉ل͜ ͡◉༽ 👌 Join Date: Jun 2006 Location: Canada Age: 30 Posts: 1,662	Re: Misc. progress thread Thanks guys, I appreciate it :') Shouka those are some really good numbers man, great job! My 1rm bench is not as impressive to me, personally, as my 225lbs for 10 reps. I would say that was my best gym accomplishment since I started. __________________

03-3-2015, 09:54 PM	#159
Reach FFR Simfile Author Join Date: Jun 2003 Location: Canada Age: 37 Posts: 7,471	Re: Misc. progress thread I can only 225 for 8. This fucking guy. I really wish I had more time to lift :( __________________

03-4-2015, 05:14 PM	#160
Reincarnate x'); DROP TABLE FFR;-- Join Date: Nov 2010 Posts: 6,332	Re: Misc. progress thread Man, squatting a new weight I have never lifted before always makes me a little fearful. Then I do the first set and it's not-so-bad.

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