Hello everybody..I grew up as weak as they come, got a little stronger after hitting the gym in college, but then got very weak due to significant muscle loss after a month long coma/brain surgery. I gradually increased Strength over 10 yrs, but overeating and a genetic pre-disposition led to 29% body fat. I was HORRIBLY disgusted and started a website www.zackattack.info (http://www.zackattack.info) in January 2008 to update progress pics and stay focused. Encouraged by leaning down to 15% in body fat in 8 months, I set my mind to acquiring a much better Physique and competitive Strength over 3 yrs

September 2008 , I adopted the "Animal" mentality, embarking on Operation Wrath - a Journey envisioning Frank McGrath as my role model...

STRENGTH PROGRESS:

Max in Sep '08 ---> By Aug '09 ---> Goal by Sep 2012

BENCH : 195 -----> 245 ------> 400

SQUAT : 175 -----> 245 ------> 500

DEADL : 260 -----> 360 ------> 600

Numbers altered to reflect Paused Bench & Deep ATG Squat

Here are few video clips of my workouts leading up to this:

Front Squats / PR Summary
http://www.youtube.com/watch?v=1VN2UlV-xGw

BackSquat 225x2 / PL style Attempt @ 265
http://www.youtube.com/watch?v=0n9F_R-Ta4Y

DEAD 355x1 / Superset Tris & Bis / DEAD 225x7 / DL Progress Summary
http://www.youtube.com/watch?v=EznG8wBTtFY

Shoulder DB Presses
http://www.youtube.com/watch?v=0uEwTTh7yuc

I will attempt maxes on the Bench Press, Squat, and Dead every week until I reach a respectable level on all 3 lifts. I am posting videos on youtube under ZackAttack1978 and will update progress here also.

I am performing all 3 lifts frequently and lifting heavy 6 days per week. Simultaneously, I wish to reach single digit body fat. I assume
that the increased strength will indirectly reduce body fat if my diet is in check. But to accelerate the process, I will cycle with intense fat loss geared sessions after the poundages go up a notch.

BENCH
Start - 220
Current - 230
Goal - 405

SQUAT
Start - 170
Current - 175
Goal - 405

DEAD
Start - 270
Current - 275
Goal - 500

Long term planning is key to success in this game. I have given myself about 2.5 years from now to get there. With a little luck, I expect to make it in less than 2. Weekly progress and optimizing the workout program is what I am more concerned with.

Naturally...Naturally...

You might want to revise your plan a little bit. Intense cutting + lifting 6 days per week + doing 1RM every week = recipe for overtraining and stalled progress. In general, I'd not max out every week, and I'd also allow more time for recovery between workouts.

You might want to revise your plan a little bit. Intense cutting + lifting 6 days per week + doing 1RM every week = recipe for overtraining and stalled progress. In general, I'd not max out every week, and I'd also allow more time for recovery between workouts.

Agreed.
Start an out of the box program designed for strength if that's your goal. I recommend Westside for Skinny Bastards.

Limit max effort(ME) work to 1-3 times per week.

Take a look at the starting strength book.

http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421

Limit max effort(ME) work to 1-3 times per week.

Take a look at the starting strength book.

http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421

a little off topic but for anyone interested in this book, i called around a couple of local book stores and they all said it was "out of print". i'm not sure what's going on, maybe a new edition is in the works or maybe Borders and Barnes & Noble have bad info. i ended up ordering it from Amazon. if you're considering this book i suggest ordering one soon- just in case they end up becoming hard to find.

Thanks for the input guys. Yes I did think I may have the overtraining problem. Thus I decided to cycle the heavy lifting with light "fat burning geared" workouts when needed.

This program will take some more research and tweaking, but I have been on it for almost 4 weeks and feeling good so far. Though I didn't attempt maxes on squat or dead until the 3rd week.

Will update results after each max lift.

Checking your max on three exercises every week will fry your CNS faster than you can say "central nervous system." Set short term goals, and then check your max every 4-6 weeks. It sounds like you've already taken the great advice of everyone else into consideration, so best of luck.

Checking your max on three exercises every week will fry your CNS faster than you can say "central nervous system." Set short term goals, and then check your max every 4-6 weeks. It sounds like you've already taken the great advice of everyone else into consideration, so best of luck.

You may be right. Lets see how my body holds up. Will bhe tweaking constantly to optimize rest and diet.

i checked your vid on 230x3 (http://www.youtube.com/watch?v=4Gmlouod3oE) i think you need to work on your DL form

Please critique. One of the major purposes for posting my vids is to be able to get form critique, so to achieve perfection. And hopefully motivate others too!

Please critique. One of the major purposes for posting my vids is to be able to get form critique, so to achieve perfection. And hopefully motivate others too!

Your grip is too wide (unless this is deliberate?). Bring it in to the point where your hands just clear your thighs.

Your lower back looks like it starts out rounded. Try to keep it neutral.

You're locking out your legs too early, IMO.

I recommend you read the mastering the deadlift series of articles by Eric Cressey:
http://www.t-nation.com/free_online_article/sports_body_training_performance/mastering_the_deadlift_part_i
http://www.t-nation.com/free_online_article/sports_body_training_performance/mastering_the_deadlift_part_ii
http://www.t-nation.com/free_online_article/sports_body_training_performance/mastering_the_deadlift_part_iii

Your grip is too wide (unless this is deliberate?). Bring it in to the point where your hands just clear your thighs.

Your lower back looks like it starts out rounded. Try to keep it neutral.

You're locking out your legs too early, IMO.

I recommend you read the mastering the deadlift series of articles by Eric Cressey:
http://www.t-nation.com/free_online_article/sports_body_training_performance/mastering_the_deadlift_part_i
http://www.t-nation.com/free_online_article/sports_body_training_performance/mastering_the_deadlift_part_ii
http://www.t-nation.com/free_online_article/sports_body_training_performance/mastering_the_deadlift_part_iii

Thanks for that. I did use a wider grip deliberately because I remember reading it gives more of a stretch in the hammys. Narrower seems more natural, may make the lift easier, and that is what I will do next time.

Okay, I watched some of your bench videos, and I'm a bit scared for you. You're moving weight that you can't control with good form and have no spotter (unless they're standing out of camera range). I realize you have the lower racks to bail on, but they're not fool proof.

The lift at 230 required you arching and shifting all over the bench to get up. The weight was wobbling and never controlled. In addition to the fact I think maxing weekly will shred your CNS, I'm going to say that it's also unsafe the way you're doing it. Please, please rethink that. I don't like people getting hurt in the gym.

Your plan of slapping on extra weight and attempting to move it once every week also isn't the quickest way to actually increasing your 1RM.

Zack,

Anonymous commenting on video form is a lousy way to learn technique. The best way to learn technique is hands on with a good coach or knowledgeable trainer.

Given the choice, I would point you to hands-on training advice instead of video critiques every day of the week and twice on Sundays. Period. You live in a state with a very strong powerlifting scene, and Metroflex (www.metroflexgym.com) cannot be more than an hour from you. If you do not trust your gym's trainers, go to Metroflex for a session or two and get real hands-on training. It will pay dividends for years to come, and save you a lot of time and video work.

Your lifts need work. All can be cleaned up, but hands-on training will take one or two sessions, while coaching via youtube will take months.

a little off topic but for anyone interested in this book, i called around a couple of local book stores and they all said it was "out of print". i'm not sure what's going on, maybe a new edition is in the works or maybe Borders and Barnes & Noble have bad info. i ended up ordering it from Amazon. if you're considering this book i suggest ordering one soon- just in case they end up becoming hard to find.

Second Edition was released in the last few months. They may have looked at the first edition.

a little off topic but for anyone interested in this book, i called around a couple of local book stores and they all said it was "out of print". i'm not sure what's going on, maybe a new edition is in the works or maybe Borders and Barnes & Noble have bad info. i ended up ordering it from Amazon. if you're considering this book i suggest ordering one soon- just in case they end up becoming hard to find.

The book isn't in stores. It's on amazon, elitefts and aasgaard co, they will ship to wherever.

Second Edition was released in the last few months. They may have looked at the first edition.

that might be what was going on.

The book isn't in stores. It's on amazon, elitefts and aasgaard co, they will ship to wherever.

most of the major book stores can order books for you from their supplier. i prefer not having to receive packages while at work (UPS won't leave packages on door steps if nobody's home) so it would be ideal for me to have them order it for me.

Hockey4, It took me 10 yrs to go from a max of 75 to 225 on the Bench. Basically..inconsistency, Nervous system problems after a brain surgery, development of diabetes, misinformation, and poor genetics made this a slow process..but I made it doing it the way it worked for my body. I pay heed to everything you say and will be as careful as I can. However, I must continue to push beyond normal limits, for max lifts only, so that my body specifically adapts to the imposed demand (SAID).

cajunman, thanks for that heads up! Metroflex is not far from me and I will definitely check them out soon.

Stop maxing every week on every lift

Seated BB Press 115x4 (http://www.youtube.com/watch?v=mz14I4gaIHw)
Seated DB Press 60x5 (http://www.youtube.com/watch?v=GxhUJJYlW0c)
Military Press 95x4 (http://www.youtube.com/watch?v=p-lgsp3gG0U)
Laterals 20x6 / Static Hold (http://www.youtube.com/watch?v=sBic5iI6wMo)

Stop maxing every week on every lift

Many have discouraged me and I will be changing my plan soon..won't be maxing on every lift every week. Thanks.

Stop maxing every week on every lift

This... if you are truly addicted to maxing out lifts you can try a more westside barbell approach and do a couple max effort each week, but even they only max one exercise on those days (1-3 rep max depending). This exercise is changed weekly for those who are really strong, every 2-3 weeks for normal folks. If you max too often with an exercise or all exercises you'll wind up with a super fried CNS. Your strength will start to go down and you'll be confused, tired, and pissed off. If you're like most of us, you have to do it once to see it is true. I know I went down that road once.

START Aug '08 : BENCH 215, SQUAT 165, DEAD 265 = 645; Caliper = 17.42%
CURRT Sep '08 : BENCH 235, SQUAT 200, DEAD 285 = 720; Caliper = 15.5%
GOALS July '11 : BENCH 405, SQUAT 405, DEAD 505 = 1325; Caliper = 10%
(Squat goal increased 90 lbs because of the quick gains)

BENCH: +20 lbs
SQUAT: +35 lbs
DEADL: +20 lbs

If you're training everything with equal volume, your squat and dead will hit your goals faar before your bench hits 405. That's a bench press for a 500-550lb squatter, normally.

If you're training everything with equal volume, your squat and dead will hit your goals faar before your bench hits 405. That's a bench press for a 500-550lb squatter, normally.

Second that. Goals are great, but you might want to revise the numbers are bit so as to not get frustrated. I really bet you could be to a 400 squat in under in 15-18months and probably close to your 500 DL if not there. In what is almost 3 years if you were committed, you could be a beast.

Big_D, I hope my squat will surpass my bench as time goes on. The reason I was always weaker on the squat is because I shyed away from it because my neurosurgeon advised against performing them after I had a brain surgery 10 yrs ago. However, I worked on the bench trying to increase my max. Only 2 yrs back did I begin experimenting with squats on the smith machine and moved to free weight squats earlier this year. We'll see how both lifts progress.
I don't intend on equal volume - lifting strategy stays very pliable depending on several factors

DeafNgari, your comment of becoming a beast makes my day. Little extra motivation to get back in the gym always helps :tu:
Thanks for the advice earlier. I don't plan to continue maxing all 3 lifts every week..some weeks I intend on taking off completely or maxing on just one lift..really all depends on how I feel day to day.

I've been the route you are taking.

Lofty ideals and what actually happens in the gym from week to week are two different things......as I am sure you will find out.

One day you'll go in there and have a "bang-on" session, surprising the hell out yourself with what you can do when you really try.

Might get it the next time too.

But every couple of weeks you'll walk in there and regardless of what your brain thinks, your body won't do it.

So you have to decide what you're going to settle for in that session and you think "well if I get within 20lbs of my last week's max I should be good to go bigger next week".

Then next week rolls around and you barely get what you got the week before last.

At this point you decide " Back to the drawing board to see how I can periodize without losing any strength and still gain strength".....little realizing that all you have to do is let your CNS catch up with your intentions.

HevyMetal, I am sure you speak from tons of experience. I suppose you are advising me to give my CNS a break when I feel bogged down?

Getting closer to attaining new PRs

BENCH : This time got stuck getting the weight up, but racked it on the bottom rung; counted as 1/4 rep.
240 x 0.25 (http://www.youtube.com/watch?v=2NJ1ak0XWDY)

SQUAT : Concentric motion not as fluid as I'd like; counted as 1/2 rep
205 x 0.5 (http://www.youtube.com/watch?v=Ju9q_KvjG5g)

DEAD : I lift by lowering hips in fear of blowing out lower back like I did last time. I think the form would pass in a competition. Someone please correct me if I'm wrong.
295 x 1 (http://www.youtube.com/watch?v=cI7_Nt9le4Y)

I do not know what a 1/4 rep or 1/2 rep is. Lifts are white or red; you either got it or you didn't. I think the utility of counting "almosts" is questionable.

Dead: form would pass, but I would be very careful with the way you are bending your elbows immediately prior to the pull. Bad habit, that's how people pull their biceps.

cajunman, thanks for the critique. I rate my reps in 1/4 increments in order to aspire higher and guage strength progress. It has been very helpful psychologically in my frequent max attempts.

I am unhappy with my DL form and finding it difficult to alter the faulty technique, which is now pretty much a reflex after 2 yrs of DL'ng. Long way to go, but hopefully I can improve form a little bit each week.

DEAD : 225 x 5 (http://www.youtube.com/watch?v=xV1bU6ojYR8)
MAX : 315 x 1 (http://www.youtube.com/watch?v=kyuGxCltzVM)

Get your chest up. That should straighten out your lower back.

Was feeling strong and motivated last night. Went in and hoisted 335x1 (http://www.youtube.com/watch?v=JnwgFTtsZJE&watch_response)

Foley, thanks for the tip. I practiced it with lower weight but just couldn't do it on the max with the weight pulling me the other way.


I'm sure others can relate to the feeling after shattering a personal best. Slept and woke up on a high http://www.mindandmuscle.net/forum/style_emoticons/default/smile.gif)))

Zack, that last video you posted is more of a straight legged deadlift. You need to get your butt lower and drive from the lower body and not the back.

CG Bench Press 155x6 / Bicep Curl 80x6 (http://www.youtube.com/watch?v=wLd63qr8-_M)
CG Bench Press 165x6 / Bicep Curl 80x6 (http://www.youtube.com/watch?v=89YM8iWDJRY)
CG Bench Press 175x5 / Bicep Curl 80x6 (http://www.youtube.com/watch?v=50WtAzgViqw)
Rack Lockouts 245x5 (http://www.youtube.com/watch?v=S5GhSg5G9uY)

Any reason you don't bench where you do rack lockouts? Much safer imho.

P

This thread should be in the journal section, no?

Inched a little closer last night to a PR on the Bench 240 x 0.5 (http://www.youtube.com/watch?v=E8KsrviDOeU)

Need to hit the triceps hard and hopefully get out of that sticking point soon

I know its been said a few times already, but seriously...try some new rep ranges for awhile, and forget about maxing for a month or two. Maxing all the time is a really good way to stall your strength. Maybe work in the 8-12 rep range for awhile and then work your way back down to lower reps over the course of a few weeks. You may find that when you try 240 again, you will blast it up with ease.

I know its been said a few times already, but seriously...try some new rep ranges for awhile, and forget about maxing for a month or two. Maxing all the time is a really good way to stall your strength. Maybe work in the 8-12 rep range for awhile and then work your way back down to lower reps over the course of a few weeks. You may find that when you try 240 again, you will blast it up with ease.

Agreed. Your ambition is admirable, but it's ahead of your skill and development. Chill on the ME for a while, and when you come back to it 240 will feel like nuthin.

Oh, and get a spotter, yo!

Sole & JoeSchmo, yea it may time for a break from ME on the bench. I have been maxing out every 1-2 weeks for the past 3 months now. However, I got so close this time that I am anxious to make one more attempt in a week or so. Normally I train in the 4-6 rep range, but occasionally do couple sets for 12 - 20 reps.

As far as the spotter goes, I am more afraid of the spotter touching the bar while I am struggling (despite me instructing them not to) versus the weight just stapling me. I'm sure everyone disagrees :rolleyes:

As far as the spotter goes, I am more afraid of the spotter touching the bar while I am struggling (despite me instructing them not to) versus the weight just stapling me. I'm sure everyone disagrees :rolleyes:

I'm no pro, but with all that insane back arching, i'd think you'd be bound to injure yourself sooner than later. I'd strive for PR's with good form, not just move the weight at all cost PRs ;-)

Do enjoy following your progress though. Good luck busting those PRs and thanks for sharing!

Pete

Prior to embarking on my quest for strength, I had been stuck at plateaus on the 3 major lifts for several months. After incorporating Kelly Baggett's planned over-reaching techniques for 12 weeks, I have made significant progress in poundages - first concentrated on BENCH, then DEAD, then SQUAT. How long a layoff would be advisable before returning to a new over-reaching cycle?

It depends on the specifics of his program.

Most overreaching cycles are 2-4 weeks in length with 1-2 weeks recovery, which can be followed by another 1-2 weeks of maintenance (i.e. progression at a baseline volume and intensity) before building up in another go. After 2-3 of these cycles, it'd be advisable to take a much longer maintenance period.

Hit a new PR of 135x23 today http://www.youtube.com/watch?v=ev9IBlGi0qE

Attempted max on DEAD @ 345. Struggled with the form. Not sure if the lift would qualify by PL meet standards, so I am still counting my official PR as 335.
http://www.youtube.com/watch?v=KHHu2f9XLMY

This thread should be in the journal section, no?
^^^This

Pete5, I can start a new thread in the journal section, but I prefer it simply be moved since it includes my progress from the start.

Pete5, I can start a new thread in the journal section, but I prefer it simply be moved since it includes my progress from the start.

Due to overtrained outer pecs, I am foregoing regular bench for a few weeks and switching to Close Grip Bench

CloseGrip Bench Max Attempt @ 205
http://www.youtube.com/watch?v=WyKjgMrFCVs

CloseGrip Bench Max Attempt @ 215
http://www.youtube.com/watch?v=qKME7N7fddQ

SQUAT 250x1 (PR) / 225x2 (http://www.youtube.com/watch?v=00_OZ91Lcj8)
Yeah, I meant no offense at all by that (just clarifying). I just think it's a thread more suited for the journal section. If you PM John, I'm sure you can get it moved.

Anyways, it sounds like you're doing well. Keep it up.

ZackAttack, I've been reading this thread for a couple months now and enjoy watching your progress. I'm around the same weight in lifts as you and I think we could help each other out. I plan on bringing in some pictures and videos of my lifting for critique on form.

Stats:

Bench (275 max a few months back), Squat (215x10), Deadlift (275x7)

The only thing I'm worried about is that my form isn't perfect. I won't highjack your thread but you'll see some posts from me in the future.

By the way, you haven't posted in a week. How are you doing?

Lone Wolf, I look forward to helping each other out.

I am reducing Back Squat volume and focusing on Front Squat in my new Squat cycle; will add weight daily till I peak

FrontSquat 135x1 95x8
http://www.youtube.com/watch?v=4pnUzmYtXIM (http://www.youtube.com/watch?v=4pnUzmYtXIM)

Front Squat cycle progress 145x4 135x6:

http://www.youtube.com/watch?v=GuBj-ALxFOY (http://www.youtube.com/watch?v=GuBj-ALxFOY)

After Front Squats every day last week at light/medium weight, I did a single @ 205 and finished off with an attempt @ 135x20. Quads were very tight from the first rep onwards and I didn't think I'd make it past 10..so was content with 16 reps.
SQUAT 205x1 / attempt 135x20
http://uk.youtube.com/watch?v=6etpG8jJGQQ

I will be striving towards 20 Rep Squats regularly. When I get 20 reps, I will increase the weight 5 lbs.

Nice job on the squats Zach. Good form and depth on the 205 squat. It went up very nicely as well.

Thanks Pete5. I hope to do Smolov also as I close in on a max on 300, can't wait :)

SQUAT 18 reps @ 135 after a single @ 215
http://www.youtube.com/watch?v=b8GOOoai1RE

BoxJump 30" made / 32" made / 34" failed
http://www.youtube.com/watch?v=gQe5h-HHD_s

gettin strong!!

like the comments said.... you'd get a better jump if you got sat down more and got the glutes/hips/hammies etc involved. a bit of work on technique and that last one is urs!!

dejavued, well I won't say strong quite yet compared to the other members, but thanks for the vote of confidence :)

Okay this was so funny, I had to share as soon as I got to my computer. After reading feedback from youtue users and dejavued advising me on pretty much the same thing to correct my Box Jump technique, I head to the gym to see if I could clear the failed 34" jump in the vid above.

The guys in the gym heard me slip, saw me laying with my back flat, but weren't sure what was going on??? One of them, who later told me didn't know what box jumps were, asked what I was trying to do :lol:

34" Box Jump, ALMOST !!!
http://www.youtube.com/watch?v=98saRqKM22c

34" Box Jump, ALMOST !!!


ouch. you made the jump but the box moved. i wonder if you'd jumped the table in the background you might have done better.

Spectator Interview
http://uk.youtube.com/watch?v=lzuIgFjDh1M (http://uk.youtube.com/watch?v=lzuIgFjDh1M)

pmcfad, doubt that table is 34" but surely safer to jump!

When jumping, instead of rocking up and down on your toes, just squat down, and explode up into the jump. That should get you some more height.

You probably missed the last one because the mat and stuff on the top wasn't secure and you moved it when you made contact, and consequently fell off. More stable on top and you would have probably made it. :)

You probably missed the last one because the mat and stuff on the top wasn't secure and you moved it when you made contact, and consequently fell off. More stable on top and you would have probably made it. :)

:nod:

Maybe use a 45# plate to add height. Especially if your gym has those rubber coated ones.

Foley, I don't know what I was thinking with mat on top of mat. Next time I am just gonna put 12" plyo on top of 34" and see if I can clear 36"

George, thats a good idea. Even an iron plate will be safer than the mats. I may do that once I clear 36" using plyo boxes.

:lol: that was awesome. i thought it was going to be worse. you came off decently smooth at least. :lol:

anyways i don't think it was an almost. i think you got it easy if the mat didn't slip. :tucool:

thank you dejavued! Next time I'll be sure to have a firm landing

Was very weak on all lifts after being bed-ridden with no appetite for a week. Could consume no more than 500 calories per day. Someone told me I had the flu which has no symptoms except from the neck down (weakness/mild body aches). Someone else told me the signs I mention are of one that is over-trained.

Either way, I am excited to attack 2009 with renewed vigor. Even though the recent strength loss is a huge setback, I am not letting it devastate me emotionally.

Thus, I am exploring a new terrtitory of exercises - exercises where I have no mental records to compare my current performance to a previous performance.

One of these exercises is the Overhead Squat. I tried it out today.

http://uk.youtube.com/watch?v=br_0MF7hjlA

Another new exercise I tried is the GoodMorning
http://uk.youtube.com/watch?v=1Zg5x03sqL4

Back to striving towards 20 Rep Squats. When I get 20 reps, I will increase the weight 5-10 lbs.
Squat 135x20.
http://uk.youtube.com/watch?v=AmPLKPRRdHo

My invention of modifying Triceps DEATH to destroy the tris - preparing for upcoming Bench PR attempt @ 245

OH Ext 95x6 (PR) / PushDowns / Triceps DEATH - Giant Set
http://www.youtube.com/watch?v=jFZHOX2EvQY

2 months ago I experimented with The BEAR and barely managed 1 circuit rep @ 95 lbs. Yesterday I got 5 reps!

BEAR 95x5 / Snatch 95x1 / db Press 65x3 / PushPress 135x2 (PR) LilDance :)

http://www.youtube.com/watch?v=W8osUas6l04

2 months ago I experimented with The BEAR and barely managed 1 circuit rep @ 95 lbs. Yesterday I got 5 reps!

BEAR 95x5 / Snatch 95x1 / db Press 65x3 / PushPress 135x2 (PR) LilDance :)

:lol: :dance:

very smooth bear!! i'm gonna try for 5 reps at 95 lbs later this week. :tucool:

congrats on the push press. i have no doubt you could of gotten at LEAST 4 if fresh.

dejavued (http://forums.johnstonefitness.com/member.php?u=22188), I think its time for me to try 115 lbs..he hee...not to say your gender is weak, but didn't imagine running into someone as strong as you, definitely not on these forums! Let me know how that attempt turns out. I am ever so humbled :blank:

dejavued (http://forums.johnstonefitness.com/member.php?u=22188), I think its time for me to try 115 lbs..he hee...not to say your gender is weak, but didn't imagine running into someone as strong as you, definitely not on these forums! Let me know how that attempt turns out. I am ever so humbled :blank:

:lol: you're definitely strong enough. and the cool thing about endurance is how quickly it increases. i bet you could do 5 easy at 105 lbs.

what weight do you use to military press?? i'm actually surprised ur push press isn't higher with your bench numbers. but that's probably just from lack of doing them more than anything.

ur numbers and form are shooting up fast. keep killin it!!

btw i think its sooooooooooooooo wise of you to videotape everything. :nod:

dejavued, you hit the nail on the head. Boy, you are good with the weights! My push press/milit press is much weaker from the lack of doing the exercise. I should be able to PR close to 185 soon enough.

DEAD PR Attempt @ 355 / Superset Tris & Bis / DEAD 225x7 / DL Progress Summary
http://www.youtube.com/watch?v=EznG8wBTtFY

WalkLunge/ FrontSquat / Blooper / FastLunge / JumpSquat / Squat PR Summary

http://www.youtube.com/watch?v=m3hRt-X6czM

http://www.youtube.com/watch?v=0n9F_R-Ta4Y

Hypers / 225 Bench / TireJumps / 235 Bench / KettleSwings

http://www.youtube.com/watch?v=lmHs0PmnuwU

BackSquat PR Attempt @ 265

You're making some great progress, Zack. Noticed that your knees came too far forward during the first 265 attempt, and also on the second try. Do you ever incorporate box squats as part of your training? Box squats really helped me learn how to "sit back" during the negative.

Just a thought -- keep the vids coming.

Sole (http://forums.johnstonefitness.com/member.php?u=718), no I haven't yet but I had been thinking about it. Now that I see you recommending them, I'll give them a try soon and post a vid of it. Thanks!

Try Bench PR @ 225x3 / Try Incline PR @ 185x1
http://www.youtube.com/watch?v=ewiQcTOoSM4

After starting working on 20 rep squats @ 135 lbs, I have incremented to 225 lbs over the months. This vid is part 1 of my race to 20 reps. After I get 20 reps, I will add weight and start again.

Squat 185 ATG 3 Sec Pause / Race to 225x20 part 1
http://www.youtube.com/watch?v=i39U2NLtP-Q

SQUAT Race to 225x20 Act 2
http://www.youtube.com/watch?v=o8W27Vib-0g

DEAD Race 315 x 20: Act 1
http://www.youtube.com/watch?v=XJqM46rkp70

SQUAT Race 225 x 20: Act 3: Try 6 reps
http://www.youtube.com/watch?v=AQ_J66biFms

DEAD Race 315 x 20: Act 2: Try 4 reps
http://www.youtube.com/watch?v=OSi2K2xK-QY

BENCH Journey to 135 x 50: Act 5: Try 24 reps
http://www.youtube.com/watch?v=2oBGFIYeipY

SQUAT Race 225 x 20: Act 4: Try 8 reps - FAIL !
http://www.youtube.com/watch?v=nYDZJeoy15Q

SQUAT Race 225 x 20: Act 5: Try 8 reps Again
http://www.youtube.com/watch?v=eFA2aC8XZOw

SQUAT Race 225 x 20: Act 7: Try 9 reps
http://www.youtube.com/watch?v=8rGOlAHWpCY

SQUAT Race 225 x 20: Act 8: Try 10 reps http://www.youtube.com/watch?v=ykPVZvlHI1w BENCH Journey to 135 x 50: Act 7: Try 25 reps http://www.youtube.com/watch?v=UQa8LN64yZw

Failed at the 11th and 12th rep in my Squat Race to 20 reps in past few days (no video posted). But this time I was rested, well fed, psyched, and very confident. However, an unusual experience...

People stare now & then, give double/triple takes, and walk away. But this moron stared the entire set and threw me off. This gives me taste of how PL meet pressure with everybody watching affects the way you lift. I HATE making excuses but I knew I had 12 reps in me..I was pissed.

Race to 20 reps @ 225 lbs / Try 12 Reps / Blame
http://www.youtube.com/watch?v=_JYPyvO90Yo

Last time I tried to DL 360, it was cemented. This time I managed it, but suffered a grazed burn above right knee and also had to interrupt my workout to use the bathroom! Anyone else have a similar experience with a ME Deadlift or Squat? Literally squeezed the crap out of me...

DEAD 360x1 PR / Restroom / Graze
http://www.youtube.com/watch?v=sXb3hb8aYRU

I made a video compilation of my progress so far:
http://www.youtube.com/watch?v=CA7qHv4C9Po

Max in Sep '08 ------> Recent -----> Goal by Sep 2012

BENCH : 195 ------> 245 ------> 400

SQUAT : 175 ------> 245 ------> 500

DEADL : 265 ------> 360 ------> 600