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PR Friday
Today is PR Friday, so post weight lifted, consumed, or gained to the comments. You still have time if you are trying to rip some jeans or hoist a female friend overhead. If you hoist a male friend overhead, regardless of your gender, this is not cool (for females it is not because your male friend is not heavy enough).
———-
I have trained Glennis, a 34 year old gal, here at the gym for about 7 weeks now. She came here a bit underweight, and was really gung-ho about getting stronger and gaining weight — she even made the comment that some increase in bodyfat was A-okay. I put her onthe linear progression with a mission to eat much more protein.
An average girl doesn’t eat enough protein in general, especially one that is training correctly. She didn’t have any restrictions on calories or carbohydrates, I just told her to include protein in every meal, drink more milk (which she likes), and get her protein intake to be a bit above her bodyweight if she wanted to increase muscle mass (measured in grams, of course).
Glennis’ progress is not profound by any means, but it is a bit interesting in that it dispels all of the silly shit that women think is going to happen to them when they train with barbells. They think that some how they are suddenly going to get supreme genetics and “bulk up”, as if it is gonna happen over night. Also, eating more is not the same thing as getting fat. We saw the other day that Zach gained almost 80 pounds of body weight with about 60% of it as muscle, and the same thing can happen with girls, but just on a different scale. In general, girls are weak, and whatever they are interested doing will be augmented by an increase in strength. Period.
In seven weeks Glennis lost a skosh of bodyfat, gained some good muscle, and got a good deal stronger. I have the data for those of you who are interested, since it’s fashionable to call bullshit on training progress on the internet. Oh, and it’s important to note that in the sixth week of training (which was last week), Glennis was pretty sick and didn’t train at all. She probably lost some weight because of that, but I went ahead and took her bodyfat today anyway.
34 years old, 5’5″
Weight is in pounds unless otherwise noted, and all lifts were done for three sets of five (deadlift is only one set).
Body weight
128 –> 133
Net: +5
Bodyfat
22.7% –> 19.8%
Net: -2.9%
Lean Body Mass
98.9 –> 106.6
Net: +7.7
Fat Mass
29.1 –> 26.4
Net: -2.7
Squat
45 –> 95
Net: 50
Press
25 –> 57
Net: 27
Bench
45 –> 63.5
Net: 18.5
Deadlift
30 kg –> 58 kg
Net: 28 kg
As you can see, Glennis lost fat, and gained muscle to have a net increase in body weight of five pounds. Obviously she was already skinny and not fat to begin with, but this is an example of a real life scenario where a girl gained almost 8 pounds of muscle in 7 weeks. Glennis also lost bodyfat without even trying to, which means two things; A) she probably could have eaten a bit more, but I’m not scolding her, and B) it goes to show that when a girl trains PROPERLY, results are inevitable. Full body, multi-joint strengthening exercises are going to be the most useful in any training program.
This last part is for the ladies:
Glennis also developed a rump — the kind that girls want to have. I say this objectively (since I have a lady friend and Glennis’ boyfriend is a friend of mine who trains at the gym — pretty strong dude); her muscle has increased in the region. Even though 7.7 pounds of muscle may not seem like a lot, I can see definition in Glennis that previously wasn’t there (in her arms, legs, etc.). More muscle with the same or less bodyfat is what makes a girl “toned”, and this is what you happens when you get stronger.
March 5th, 2010 at 8:25 am
wow..am I first today?
Bench: 297.5X5X3
Squats: 365X5X3 (finally broke through the plateau after a reset)
March 5th, 2010 at 8:43 am
no weight gain as far as I know, but I”ll make up for that and gain for the next week.
bw: 84.8kg. will be looking to get 85.5kg next week.
lifting PRs:
180kg deadlift x 1
http://www.youtube.com/watch?v=E6yAUrb5ZSk
March 5th, 2010 at 8:43 am
I competed in a Bench competition at school on the 1st: 300, 320(PR), 340F(pseudo PR) (butt lost contact for a moment, still pressed and locked it out)
On the 2nd Power cleaned 205x3PR
Today Shoulder Pressed 155×3
March 5th, 2010 at 8:49 am
Bench 205 3×5
March 5th, 2010 at 8:49 am
Press 185×5
Power Snatch 150x2x5 (still learning the movement)
Also got two standing ab wheel roll-outs, my first ever. Those are frickin” hard. (I do them for assistance work)
March 5th, 2010 at 8:53 am
Squat 300×5
Press 137.5×5
Deadlift 355×5
BW 210
March 5th, 2010 at 8:57 am
5”9″ 242
PR”s for the week:
Tue – DL 500×1
Thur – Front SQ 365×1
March 5th, 2010 at 9:01 am
Gained 2.3 pounds in one day, then took a piss and loss a bit of it, but it”s the first time I”ve gained more than a pound in a day.
March 5th, 2010 at 9:07 am
Pressed 200 x 4. Probably a PR for me.
March 5th, 2010 at 9:08 am
Press 3x5x154
Bench 3x5x245
reset squat and deadlift after the starting strength seminar last weekend to work out some ba habits I had developed.
Also, had a TV PR. One of the local news stations here in Amarillo put on a Biggest Loser Amarillo competition and got 5 different gyms in town to participate. Each gym was supposed to have two contestants losing weight. We decided to have one contestant gain weight instead though. So anyways our gym ended up gettin second place and they wanted to have us on to talk about our weight loss strategy. But we threw em a curveball and brought in our guy that gained weight instead of the lady who lost weight. So instead of spending the whole time talkin about weight loss we spent the time talkin about how he drank whole milk, followed the novice training program designed by Mark Rippetoe and gained 23 pounds in 2 months. Which isn””””t much I know but he just finally started puttin in the work outside the gym and eatin like he””””s supposed to. So I thought that was noteworthy. Flyin in the face of traditional thinking.
—–
Outstanding! That made my week. If the affiliate airs that story, send us a link, and we””ll get it posted. 23 pounds in 2 months is stout. He is deserving of a Biggest Winner award.
-Gant
This is the making of a good 70’s Big contest on the website. Stay tuned.
–Justin
March 5th, 2010 at 9:14 am
Squat: 415×1
Press: 170×1
Deadlift: 475×1
It felt good to be that guy leaving 4 plates hanging on the squat rack.
March 5th, 2010 at 9:38 am
Gained 10 pounds in the last 10 days.
Shooting for a PR on the Overhead Female Press of 63 kg. Wish me luck in my endeavor.
March 5th, 2010 at 9:55 am
@TheSun
Nice work, I”m stalled at 395 right now.
Bench: 3×3 255#
Press: 5×3 150#
Squat: 5×3 315#…I decided to stop being a pussy and make sure I”m deep enough on my squat. Sure as shit, I went deeper and not only felt some DOMS the next day or two, but was nauseous for about an hour post-workout. Outstanding.
March 5th, 2010 at 10:06 am
Some lift PRs:
squat – 315, 3 x 5
deadlift: 365, 1 x 5
power clean: 185 x 3
March 5th, 2010 at 10:33 am
Ryan,
thats great. way to fuck with a tv show.
March 5th, 2010 at 10:35 am
Bodyweight: 242 at 6”
Press: 142x5x3
Bench: 220x5x3
Going for 2 plates tonight on bench work sets. Just like Zach, this will be my first time ever benching 225.
March 5th, 2010 at 10:41 am
Bench 257x5x3 might not count: last set spotter touched the 4th rep but not the 5th
squat 425x2x5
Chin 72.5x3x5
DL 390×2 failed a set of 5 and got a 2 rep best
March 5th, 2010 at 10:54 am
Deadlift: 405×5
March 5th, 2010 at 10:57 am
Back Squat 140×1
Front Squat 112.5×3
Deadlift 150×5
Not sure what I weigh now as I haven”t checked for a week or so…the latter two PRs were set today even though I was hungover
March 5th, 2010 at 11:11 am
Ryan you guys are boss.
March 5th, 2010 at 11:46 am
This was a week chock-full of PRs:
Snatch 205 lbs
C&J 260 lbs
Front squat 305 lbs
March 5th, 2010 at 11:48 am
Press 3 x 5 – 150
Bench 3 x 5 – 220
Attempting a 5RM Deadlift at 380 later today
March 5th, 2010 at 11:53 am
@kav36
thanks!
did you rep it? (395)
March 5th, 2010 at 12:01 pm
BS=425x5x3
DL=415x5x1
BP=280x5x3
SP=180x5x3
March 5th, 2010 at 12:17 pm
BS: 455x1x3
DL: 465x1x3
BP: 325x1x3
*Started Texas Method this week and today was my first Intensity Day. Bodyweight this a.m was 183 at 5”8″
March 5th, 2010 at 12:19 pm
Had an all in all pretty nice week:
BW – 85kg as of a few days ago. Me and The Sun are having a little weight gain competition, which I”m winning.
Squat 117.5kg 3×5
BP 72.5kg 3×5 (Poor, I know, but I”m working on it).
Press 60kg 5-5-3, The bar was too far from me on the last set, definitely nailing it next time.
PC 60kg 5×3 + had someone take a look and my form seemed fine to him, except the racking which needs to be quicker.
March 5th, 2010 at 12:21 pm
@TheSun
Just a 1RM 395#, but my grip tends to be an issue when I start pulling heavy. So close.
Are you alternating your grip?
–Justin
March 5th, 2010 at 1:10 pm
@Brent, what is your bodyweight? all of my lifts looks like 1-3 workouts behind yours, progression wise.
March 5th, 2010 at 1:34 pm
After one month:
BS @ 130# (x5)
BP @ 110# (x5)
DL @ 150# (x5)
SP @ 65# (x5)
PC @ 95# (x3)
BW @ 130 (+5)
My wallet hit a PR in buying food too.
March 5th, 2010 at 1:38 pm
Amazing site.
Thanks in large part to info garnered on this site, the progress I””ve made in my second attempt at lifting (lifted a bit in HS, then did distance running for 3 yrs. in uni – done w/ that) has been extremely encouraging.
Started Feb. 7 at bw 165 (ht 6””0″),
full back squat 225.
Yesterday I weighed in at 183 and managed three good reps of 275. Stoked.
My current goal is a 2x bw squat (at whatever bw that happens to come). Any special tips regarding how best to achieve this other than the basics (lifting and eating big)?
Stick with it my friend. You”ve got the right idea.
–A.C.
March 5th, 2010 at 1:44 pm
Work sets
SQ: 117.5
BP:82.5
DL:155
Went for 165kg DL, for a single and couldn”t move the bar. Multiple cheeseburgers required.
March 5th, 2010 at 1:52 pm
is it likely that I have serious technique flaws if my BP, BS, and DL numbers are all pretty close to one another?
BP 5x3x280
BS 5x3x285
DL 5x1x315
March 5th, 2010 at 1:53 pm
Yea the two women news anchors kept trying to stear it back towards the contest and weight loss. We filmed 4 live segment over the course of an hour and a half live show. Each segment was only about 2 minutes long. I had to throw them a few bones. They kept mentioning weight loss and I”d just say if they are trying to lose weight we just get them on paleo, but that strength was still always an emphasis in any of our programs. I mentioned we have some women that have gotten substantially stronger while losing inches.(we have a few women who can squat in the 200”s and pull in the 300”s) I managed to throw in things like “strength is the most important physical attribute”, and that “strength keeps you out of the nursing home, once you are no longer strong enough to perform daily activities you lose your independence”, and threw in the Rip quote about there is no such thing as firming and toning, only stronger and weaker. And that cardio is just a waste and stuff like that. Turned out pretty well I think, considering it was last minute and we had no idea what they were gonna ask us.
Also I forgot to mention another PR of sorts. Our gym is having its first power meet next Saturday. It”s not sanctioned or anything, so we are only allowing our members to compete since we are new to this and are cutting our teeth on this one. But we are gonna try and do it right. Here”s a link to our registration page. http://events.constantcontact.com/register/event?oeidk=a07e2ria4ww58d8299d&oseq=a011fg3ksjdk3
March 5th, 2010 at 2:02 pm
@kav36
are you using the mixed grip and chalk? what about pull-ups?
if you are already using the mixed grip and chalk, then the pull-ups are going to strengthen your grip.
March 5th, 2010 at 2:03 pm
@DanielM
I just let you a week ahead, next week, and I”m still stronger
March 5th, 2010 at 2:11 pm
I had a weird looks PR – my neighbour came home as I was walking down to the man-cave with my belt over one shoulder, a bag containing my rogue shoes in one hand and a half full 2-litre bottle of milk in the other. She seems to be avoiding me now.
March 5th, 2010 at 2:23 pm
@The Sun
We”ll just have to see about that!
March 5th, 2010 at 2:29 pm
Squat 260x5x3
DL 315×5
Press 125x5x3
BW@186
Pants PR – graduated from 32in waist jeans. Unfortunately I won”t be able to buy bigger ones until next week. Trying to avoid ripping them until then.
March 5th, 2010 at 3:03 pm
Bugbomb, good job on the lifts, but if you walk away from the rack, leaving weight on the bar when you are done so that someone else can put it away, you are an asshole. Have some respect for your fellow lifters, not everyone wants to clean up for you as their warm-up.
March 5th, 2010 at 3:16 pm
finally reached the 200 pounds in BW
March 5th, 2010 at 3:32 pm
Did a CFFB total because i am about 5 weeks behind in programing. Did one a month ago.
5”8 200lbs
PC- 1 Rm 215–> 225
Sq- 1 Rm 345–> 375
Bp- 1 Rm 225–> 240
Dl- 1 Rm 415–> 455
Pretty sweet increase in a month mainly due to increased milk consumption and some pretty good coaching at my school”s gym.
March 5th, 2010 at 3:58 pm
Press – 115x5x3
Bench Press – 155x5x3 (yeah, I know…I”m working on it)
BW: 184.5 lbs at 5”9
Only 15.5 lbs left until I”m an adult male!
March 5th, 2010 at 5:19 pm
Drank half a gallon of milk while typing this.
Scale at gym said 220. I suspect it runs high to shame everyone into hopping on the treadmill. Silly bullshit.
Clean and Jerk #205. Failed on #215.
March 5th, 2010 at 5:51 pm
Awesome work Glennis, that kind of story is what I like to hear to keep my fiancé motivated. I respect your hard work for making that progress, and getting past the mental aspect most women fight with.
Finally some PRs for me since my auto accident. BW of 240!! Finally, it feels great. I”ve never pressed anything besides 3×5 @ 185# doing SS, and I did an easy 201# double after my squat/press/chin workout. BW press shouldn”t be far off!
March 5th, 2010 at 5:56 pm
Squat PR 120kg (265#) 3×5
will eat as much as it takes to get my squat to 300 pounds two weeks from today
March 5th, 2010 at 5:59 pm
BW-210
I”m still following the 5,3,1 program, 2 more weeks then I am going to try the “Starting Strength Program”. I am getting addicted to the gains in strength.
Deadlift
3@300
3@345
3@375+7 reps
Press
3@145
3@170
3@190+3 reps
Then blasted 10oz dry aged ribeye, 1 pound sweet potato with butter and brown sugar and washed it down with whole chocolate milk.
March 5th, 2010 at 6:00 pm
20repsquats – you joking? I left the weight on the rack, not the bar.
The asshole is someone who misreads and then accuses.
Plates get moved all the time at my gym, so anytime I see 4 plates hanging on the rack, I wonder who used that much weight and what they were doing.
Unity fellas.
–A.C.
March 5th, 2010 at 6:05 pm
BS 410x5x3
DL 395×5
SP 185x5x3
March 5th, 2010 at 6:41 pm
BW: 213
Squat:500×3
Rack Pull:465×5
March 5th, 2010 at 6:52 pm
@20repsquats
Overreaction fail. My bad. Long day. I”m really not an asshole, though.
March 5th, 2010 at 6:56 pm
Had an illness early this week, so bad training week.
However this afternoon I had a squat of 275×3, which is a PR for me!
March 5th, 2010 at 7:01 pm
BW: 161 at 5”7″
Today:
Squat- 270x3x5
Press- 120x3x5
Chins-BW+33x3x5
Last Tuesday:
Squat-270x3x5,5,4
Bench- 164x3x5
Deadlift-325x1x5
March 5th, 2010 at 7:10 pm
My bad, bugbomb. Sorry for misunderstanding what you wrote.
March 5th, 2010 at 7:21 pm
You guys are cute how you argue and then make up.
70”s Nice imo.
March 5th, 2010 at 7:26 pm
BW: 180 at 5”10””
Weds. Pulled 375×5 with double overhand grip, (max for single 400)
Today Cleaned 185 (up from 175) Failed twice at 205.
Also go yelled at twice today at my schools gym for dropping the rubber bumper plates on power lifting platform…
March 5th, 2010 at 7:45 pm
Drink milk, eat nachos, get Mastodon Strong:
http://www.everythingisterrible.com/2010/01/mastodon-milk-workout.html
March 5th, 2010 at 7:47 pm
BENCH: 315x3x5
SQUAT: 355x3x5
PRESS: 205x3x5
DL: 475X3/525X1
NEVER SQUATTED AT ALL BEFORE STARTING LINEAR PROGRESSION SO THAT LIFT IS LAGGING BEHIND THE OTHERS. I STARTED AT 265, SO I GUESS I SHOULD BE HAPPY WITH A 90LB. INCREASE SO FAR. ON THE BRIGHT SIDE, MY DEADLIFT AND BENCH ARE COMING ALONG NICELY.
March 5th, 2010 at 7:49 pm
squatted 300x3x5
More importantly trained with a new convert to the 70s big/SS life!!!
March 5th, 2010 at 7:51 pm
BW: 165 at 5”8″
Squat 290 1×5
Bench 215 1×5
Press 137.5 1×5
DL 330 1×3 – 2nd time failing on 4th rep. Will try and eat enough this weekend to break that plateau
March 5th, 2010 at 8:11 pm
Weighed in at 199.8 today.
I””ve been doing Starting Strength since September, however I””ve only recently started trying to get 70s Big.
I credit this site for motivating me to eat more, and I””m sure that helped my linear progression now that the weight is getting up there.
Squat 245 5×5
Bench 155 5×5
Press 125 5×5
DL 295 1×5
Thanks 70sBig!
No problem, dub.
–Justin
March 5th, 2010 at 8:44 pm
BW: 225 @ 6”1””
PRs:
Squat: 365x1rx1s
BP: 280x3x1
Press: 195x1x1 (Got 200 to my forehead but couldn”t press it up)
DL: 445x5x1
Does anyone else have such a big disparity between their squat and deadlift strength? I”d guess my DL 1RM is a good 130# better than my squat.
March 5th, 2010 at 9:39 pm
mdn5002
My DL is about 100lbs better than my squat. I am a tall guy like you (6”3) so maybe that has something to do with it.
March 5th, 2010 at 9:48 pm
Squat: 430×3
Press: 205×3
Rack Pull: 405×5
March 5th, 2010 at 10:14 pm
BW 224
DL 375x5x1
Squat 300x5x3
Bench 175x5x3
Press 117.5x5x3
March 5th, 2010 at 10:24 pm
my deadlift is currently around 130 pounds higher then my squat…and I”m pretty short
March 6th, 2010 at 12:37 am
Had to have “the talk” with the boyfriend this week…
When he told me to be sure my arms didn”t get “too big” while I was “trying to get stronger and stuff,” he had to be told that “my arms will get as big as they get; and I will get as strong as I can.”
70s Big does not fear ladies with shoulders.
After having my lungs ripped out for a week only one PR- PC 120#x3
but also a fun endurace PR- 500m and 2000m C2 row time PRs- strong and fast(er) can go together!
One week until CFGames SoCal Sectionals
Way to go Glennis!! Squat butt looks good on a lady!
March 6th, 2010 at 3:01 am
bw – 163
lost some weight due to being sick for about 2 weeks in late Feb.
Squat got to 300 3 sets 5 reps but form was being compromised. tried 295 after a week or two of lighter squats and left arm near shoulder made a ”pop” sound as i was pushing up. Hurted like shit. Its better now but i have to really raise my elbows for it to stop hurting. Will reset.. sadly.
deadlift- 320 5 reps
March 6th, 2010 at 3:02 am
I love being a novice, every workout is a PR
Front squat 140x5x3
Press 120x5x3
Deadlift 265x5x1
Power Clean 140x3x5
Power Snatch 110x3x5
Bench Press 145x5x3
Body Wt up to 204
awright.
March 6th, 2010 at 6:22 am
My sister asked my last night how she could lose weight. “But I don”t want to gain muscle,” she said, “I have enough.” Huh? My brain could not process this statement since A) I was feeling a little insulted since she was clearly taking a dig at my body-type, and all the strong beautiful females who I train. And B) in my opinion she doesn”t have nearly enough muscle. I told her if she wanted to be skinny I couldn”t in good conscience help her, and we left it at that.
Viva la squat and the booty that goes with it! Congratulations Glennis! And thanks for another great post 70s Big.
March 6th, 2010 at 7:49 am
Did a simulated meet on Wednesday to prepare for the Alabama contest coming up in March:
Bench: 240
Squat: 285
DL: 340
These single max reps (never did those before) left me surprisingly wasted.
All PRs and sets me up for target lifts at the meet:
Bench: 260+
Squat: 310+
DL: 360+
Started linear progression in January
Bench: 195
Squat: 215
DL: 285
Weight in January = 210
Current weight = 225
Age: 47
This shit works!!!
March 6th, 2010 at 7:51 am
Got into power lifting and introduced to this site and Rip”s book, Starting Strength, through the Cross Fit site. Hey Cross Fit is good for something
March 6th, 2010 at 8:04 am
Deadlift 180kg*2
Bench Press 107.5kg*5,5,5
Squat 146kg*3,5,5
(lost balance first set)
Row 102,5kg*5,5,5
March 6th, 2010 at 9:03 am
Just BW this week at 120kg
March 6th, 2010 at 12:15 pm
Jeanette = Bangin!, when you right you right
more of that in general
respect to the ladies gettin down 70s Big style
March 6th, 2010 at 2:56 pm
PRs In standard pounds
BW 206
Squat 270
Press 135 (wheels look sexy going up)
Dead 335
Clean 170
March 6th, 2010 at 3:35 pm
Pb”s for the week:
Front squat 140kgx2
Weight 91.3kg. Look like I”m finally an adult male. Added 10kg in 2 months
March 6th, 2010 at 6:49 pm
PR for this week:
BP: 182# x 5 x 5
M / 49 / 204# / 6ft-1″
March 6th, 2010 at 11:41 pm
PR for this week:
BS: 210x3x5
DL: 225:1×5
___________________
Press: 125
Nothing special, but I”m loving the Starting Strength progression, doing a little more every time.
March 7th, 2010 at 9:33 am
Weight: 98kg
BF: 20%
Squat PR: 260x5x3
Deadlift PR: 286x5x3
Started 3 months ago… not sure if thats good but im pretty happy with it
March 7th, 2010 at 11:03 am
27 5”11 215lbs
weight(lbs)xsetsxreps
BS 340 3×5
P 160 3×5
BP 235 3×5
DL 410 1×5
My wife now describes me as “BURLY” and she digs it. PR!
March 7th, 2010 at 5:22 pm
I had lifting prs but i believe that these other PRs are more important.
PR 1: power cleaned a girl. she felt quite dizzy afterwards. I en proceeded to take this girl to my bedroom.
PR 2: made the best veggie pasta ever. Ill post the recipie:
1. Cook pasta regularly.
2. Add vegetables and meatballs into a frying pan and fry them.
3. Add pasta on top.
4. Pour a large amount of pasta sauce on top of concoction.
5. Add as much as mozzerela and parmesean cheese as wanted. Mix and allow to cook for 5 minutes. Enjoy.
I think you should post the liftin PR”s as well my friend
–A.C.
March 7th, 2010 at 8:14 pm
Nice PR””s everyone
Mine for the Week
-Press 135×3
-Deadift 350×1
-C&J 195×2, 200x1x2, 205×2
-A2G squat 2656×2, 275×1
I am a senior in high school and track starts tomorrow. I am a 100-800m sprinter and do the jumps as well. What should I do for weight training in season? I do not think that my coach will give me a weight training schedule.
I am working with hurdler and high jumper right now. See if your coach has a repeating schedule and then base the lifting schedule on that. You do not want to have tired legs for your training so that you can get the most out of track practice.
–Justin
March 7th, 2010 at 9:20 pm
Lifting PRs because AC said so:
3 sets of 5 across. deadlift for 1×5:
Squat: 265 -> Started making 5 lb jumps last week
Bench: 180
Deadlift: 340
Press: 104.5
Cleans: 145 -> Getting the hang of these
Bodyweight: 197.5 -> im getting adult male status next week.
March 8th, 2010 at 5:18 am
Lately I have been training my 44 year old sister, using (roughly) the Starting Strength routine. She started lifting in mid-January, roughly 2 months ago. She is around 170cm, 62kg (5”8″, 137 lbs).
I haven”t measured her bodyfat, weight or LBM, but there are visible changes, especially around the shoulder area.
All weights are for 3 sets of 5 except deadlift one set of 5.
Squat 10kg -> 35kg (22->77 lbs)
Bench 15kg -> 32.5kg (33->72 lbs)
Press 10kg -> 22.5kg (22->50 lbs)
Deadlift 35kg -> 65kg (77->143 lbs)
She also does 3 sets of 5 chinups with about 12kg (25 lbs) of help from a machine. She”s very close to getting a bodyweight chinup.
For myself, I did a 130kg (286 lbs) raw bench this week for a 2.5kg (5#) improvement and a 200kg (441 lbs) equipped squat (+10kg). I”m competing in the 100kg division of the Icelandic nationals next Sat.
March 8th, 2010 at 9:08 am
BW: 185
Squat: 365
One-handed DL (just for fun): 245
March 8th, 2010 at 9:49 am
A little late on this as I was at the Arnold over the weekend.
PR”s:
Squat – 446 (belt only)
Bench – 303 w/ 1 sec pause
Standing vertical jump – 35″ (tested at the Arnold), that”s a 5″ PR over last year when I had it tested. Increased leg strength = better vertical!
March 8th, 2010 at 9:55 am
BTW, I just want to say that this is a great post, and absolutely true. I got my wife (now 29) to start training with me about 5 years ago. At the time she was about 145lbs, couldn””t squat to depth, could barely bench the bar, deadlifted about 115, and couldn””t press the oly bar or do 1 single bodyweight pullup. Now she competes in the 132 class and squats 235, benches 140, presses about 110, and has deadlifted 360 raw in the gym. She can now do 10 full bodyweight pullups, too. She holds several state and American records in the APF, WABDL, and soon to be USAPL. She has a smaller waist, very visible abs, and one sexy back and ass. Almost all of it is due to lifting heavy eating correctly (the rest is great genetics!).
This is excellent. If you are she is not shy, then we could always highlight this in a post. Stuff like this is useful to inform gals about lifting.
–Justin
March 8th, 2010 at 9:59 am
PR”s from saturday
Squat: 405x5x3(Never thought i”d be able to this while still on linear progression)
Press: 145x5x2(let the bar travel forward on last 2 reps of 3rd set)
bw: 270
March 8th, 2010 at 10:18 am
I basically lived at work for seven days. Very little sleep, no milk, and insufficient food stuffs. Everything suffered this week except power cleans. I did make a monumental effort in the kitchen and came from behind to hit a body weight best: 205.5. That”s right, point five.
Eight weeks and thirty two (.5) pounds. And I”m 39. Linear progression works, even for old farts.
Now if I can get the strength I lost two weeks ago I”ll be all set.
April 11th, 2010 at 8:07 pm
That’s amazing that she lost fat and still gained weight. Good for her.
June 24th, 2010 at 12:33 am
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