Husky Again!!! - Page 24

BJ · Mon, October 18th, 2010, 12:34 PM

Spent the whole weekend eating just a bit off diet... not a ton of food or way overboard on the junk... just didn't track or worry about it. Feel a bit bloated, but good otherwise!

Set PRs on every exercise today

Bench = 205
Weighted Dip = 70
OH Press = 120
Tri Push Down = 145

AND... I've crossed the 750 threshold for DL, Squat, and Bench... I guess the next long term goal is 1000. For a short term goal though I'm going to add OH press into this number and shoot for the 1000... right now I'm at 875

BJ · Tue, October 19th, 2010, 12:02 PM

Only 1 new PR today - SLDL... failed on attempts at squat (240) and DL (325) - got the DL up past my knee caps, but couldn't get the rest of the way there...

Straight Legged Dead Lift = 235... I think that there's more left there too.

Pretty bad that my SLDL is the same as my squat

dejavued · Tue, October 19th, 2010, 12:08 PM

Quote:

Originally Posted by BJ

Pretty bad that my SLDL is the same as my squat

why?

BJ · Tue, October 19th, 2010, 12:44 PM

Quote:

Originally Posted by dejavued

why?

? I just thought that typically the amount one could squat would be more than the amount one could SLDL... is that a wrong assumption?

dejavued · Tue, October 19th, 2010, 12:48 PM

Quote:

Originally Posted by BJ

? I just thought that typically the amount one could squat would be more than the amount one could SLDL... is that a wrong assumption?

it's pretty common for those numbers to be about even. most people seem able to squat and sldl somewhere between 2/3 - 3/4 of the weight they can conventional dl.

do you ever do romanian deadlifts?

BJ · Tue, October 19th, 2010, 01:08 PM

Quote:

Originally Posted by dejavued

it's pretty common for those numbers to be about even. most people seem able to squat and sldl somewhere between 2/3 - 3/4 of the weight they can conventional dl.

do you ever do romanian deadlifts?

WELL... thanks for setting me straight! And no... I've never done romanian. Are you suggesting or asking?

dejavued · Tue, October 19th, 2010, 01:10 PM

Quote:

Originally Posted by BJ

And no... I've never done romanian. Are you suggesting or asking?

oh ok i was just wondering what your numbers were like on those if ya did em.

tensdanny · Tue, October 19th, 2010, 11:29 PM

Quote:

Originally Posted by BJ

Only 1 new PR today - SLDL... failed on attempts at squat (240) and DL (325) - got the DL up past my knee caps, but couldn't get the rest of the way there...

Straight Legged Dead Lift = 235... I think that there's more left there too.

Pretty bad that my SLDL is the same as my squat

Push with the heels on the traditional DL and you'll get it. That's a pretty solid SLDL.

I feel like that's a pretty high squat for that DL. Maybe not. I'm not very good at squatting so I guess I don't know. Careful with those max attempts squatting.

BJ · Wed, October 20th, 2010, 12:05 PM

4 exercises today and 4 new PRs

I think that I am definitely now at the maxes on each exercise, so it should be a good measuring stick moving forward. Here's the full list of exercises and 1RMs again (until the next time I go through this...)

DL -315
Squat - 235
SLDL - 235 (this one will go up more on Friday)
Bench - 205
Tri Push Down - 145
Bent Over Row - 140
OH Press - 120
Upright Row - 102
BB Curl - 90
Weighted Dip - 70
Weighted Chin - 50

Anyone see any problems there? Anything way outta line with another based on experience?

Sea2Sea · Wed, October 20th, 2010, 02:49 PM

Looks Spot on BJ, those are right around my maxs on each excersice before my surgery, seeing those numbers really motivates me to get back there.. Keep up the great work..

BJ · Wed, October 20th, 2010, 03:50 PM

Next question... what kind of time frame is typical for seeing strength gains? 10% increase every so often? Or I should see x% increase over x time period? Just trying to understand what's typical for most...

MT77 · Wed, October 20th, 2010, 10:16 PM

Quote:

Originally Posted by BJ

Next question... what kind of time frame is typical for seeing strength gains? 10% increase every so often? Or I should see x% increase over x time period? Just trying to understand what's typical for most...

I think 10% in 3-4 months is realistic. For you, that would be like adding 20lbs to your bench, 25lbs to your squat and 30lbs to your DL. I think if you followed a program like 5/3/1 for 3-4 cycles and chose your accessories to help your particular problem areas, this would be very achievable. As long as you're eating enough and resting enough.

Looking at your relative numbers, your squat stands out to me as low compared to the others. I think you should be able to squat in the 275-290 range. Take a look at this vid - I'm guessing your form is more like the beginning and you might consider making similar adjustments to be able to move more weight, as shown in the second half of the vid.
http://www.youtube.com/watch?v=mKjocNdNamo

MT77 · Wed, October 20th, 2010, 10:19 PM

Also, PM me the warmup set details for your bench, squat, and deadlift 1RM max attempts. What were the weights / reps / rest periods in the sets leading up to your 1RM attempt? After I see that I'll have an experiment I'd like you to try.

dejavued · Wed, October 20th, 2010, 10:52 PM

Quote:

Originally Posted by BJ

4 exercises today and 4 new PRs

I think that I am definitely now at the maxes on each exercise, so it should be a good measuring stick moving forward. Here's the full list of exercises and 1RMs again (until the next time I go through this...)

DL -315
Squat - 235
SLDL - 235 (this one will go up more on Friday)
Bench - 205
Tri Push Down - 145
Bent Over Row - 140
OH Press - 120
Upright Row - 102
BB Curl - 90
Weighted Dip - 70
Weighted Chin - 50

Anyone see any problems there? Anything way outta line with another based on experience?

bent row seems pretty low compared to your bench. might want to work on bringing that up.

BJ · Fri, October 22nd, 2010, 12:38 PM

wowee! I just did my 1st HIT workout in a long time...

INTENSE

BJ · Sat, October 23rd, 2010, 09:40 AM

And so begins a week off

I am traveling for work next week, so I'll probably over eat... and not workout.

Then I'm transitioning back into HIT for the month of November (and maybe Dec) when I get back.

Probably won't update here either... see y'all in a week!

BJ · Mon, November 1st, 2010, 10:35 AM

And I'm back! Probably gained 5# over the off week... not going to weigh myself until next week... let all of the extra waste eliminate 1st.

Starting my HIT routine today... working out 3x / week.

Diet is 2500 cal on workout days, 1800 - 2000 on off days... focus is still on SLOW change.

BJ · Mon, November 1st, 2010, 12:55 PM

Felt great to be back in the gym today

Ready to get the machine cranking again

BJ · Tue, November 2nd, 2010, 12:35 PM

OK... so I'm going back on my previous statement that I wouldn't cut for the rest of the year. There is going to be a weight loss competition at work... a few extra $ as a reward is plenty of reason for me to start cutting again (need to do it sometime or another anyway).

The cut starts on Friday!

PDCA · Tue, November 2nd, 2010, 03:23 PM

Quote:

Originally Posted by BJ

a few extra $ as a reward is plenty of reason for me to start cutting again

You'll be needing the money for my new wardrobe...