Your Training Goals for 2015

[smiffy180]

benaldo said:

Tried the 5 min squat challenge today and managed 45 at 85kg. Probably could have got to 50 but suddenly got a massive headache at the back of my head at around 36 so strggled through the last few hoping my head wouldn't explode! Went for 10 rep set every minute and managed to do that for the first 4 mins. My legs are jelly now......

That's very good

[V8mate]

That is good! Well done!
My legs and glutes were killing me for three full days afterwards.

Tomorrow will be the first squats since I did it two weeks ago.

[benaldo]

Can't wait to see what I'll be like in the morning

Just to add to the training goals - I hope to get to these actuals (not 1RM calc) by mid year......

Squat 170kg (double BW) - curr 155kg
DL 200kg - curr 180kg
Bench 100kg - curr 85kg
Overhead 60kg - curr 55kg

[LordGrover]

Considering the rest, OHP looks like room for improvement.
Only saying that because I can only dream of your squat and deads at the moment but am doing your OHP, strict, for reps.

[Art0ir]

My OHP is pretty weak too.

Squat 145kg
Deadlift 180kg
Bench 95kg
OHP 65kg

[pilchardthecat]

Art0ir said:

My OHP is pretty weak too.

Squat 145kg
Deadlift 180kg
Bench 95kg
OHP 65kg

Same here

Squat 130kg
Deadlift 225kg
Bench 100kg
OHP 65kg

Havent done more than about 55kg since i hurt my elbow a while back as it seems to aggravate it.

I do it strict - no leg drive. Even when i was really pushing for max weights it's a really difficult one to progress on

[V8mate]

Art0ir said:

My OHP is pretty weak too.

Squat 145kg
Deadlift 180kg
Bench 95kg
OHP 65kg

Are those figures for one rep or multiple?

[benaldo]

I blame having long arms!!

Leg and back exercises I do well on but I always struggle progressing with bench and OH. Trying to focus on it now as I am pretty happy with squat and DL. Regularly doing tricep work as it is the initial push that is the problem.

[Adz The Rat]

My squat weight is pathetic compared to you lot! And should be higher judging by my deadlift and bench weights, but squats is the 1 exercise I really struggle with for some reason.

[Art0ir]

V8mate said:

Art0ir said:

My OHP is pretty weak too.

Squat 145kg
Deadlift 180kg
Bench 95kg
OHP 65kg

Are those figures for one rep or multiple?

1 rep, cheeky bugger

OHP is strict, no hips or legs.

I haven't actually squatted or deadlifted to failure to be honest, those are just as far as I've pushed so far. As big Benni says, "I'd rather not know how strong I am than know how weak I am!"

[smiffy180]

What happens when you get to mates competing to show who can handle the most volume and that rest times are not needed?

2 broken men

my mate brought in a half decent deadlift bar and proper bumper plate so could pull from proper bar height instead of a deficit.

Today's session went:

5x60kg
5x100kg
3x140kg
1x180kg
1x220kg
1x260kg
1x 280kg failed (PB @ 162kg bw, currently 149kg)

5x230kg
5x220kg
5x210kg
5x200kg
5x190kg
5x180kg

12" bar height
10x180kg
10x180kg
10x180kg

15" bar height
10x180kg
10x160kg

Gave up as we both had ridiculous back pump and felt like our backs were gonna go

Was meanr to do 18" after but couldn't finish.

Couldn't do any lat work, I was mentally and physically drained. Still am!

Hopefully I'll see some benefits with all the volume I'm doing!

[Art0ir]

That's nuts. Anything over 8 reps with more than 120kg gives me a horrible back pump.

[V8mate]

Art0ir said:

V8mate said:

Art0ir said:

My OHP is pretty weak too.

Squat 145kg
Deadlift 180kg
Bench 95kg
OHP 65kg

Are those figures for one rep or multiple?

1 rep, cheeky bugger

Why cheeky? People often say they can do x, y or z, but with no context. I've never tried to find the 1RM of any discipline. If I can't do at least three, and preferably five, reps at a particular weight, I can't do it all, as far as I'm concerned

Maybe I should give one-off lifts a go?!

[Art0ir]

V8mate said:

Art0ir said:

V8mate said:

Art0ir said:

My OHP is pretty weak too.

Squat 145kg
Deadlift 180kg
Bench 95kg
OHP 65kg

Are those figures for one rep or multiple?

1 rep, cheeky bugger

Why cheeky? People often say they can do x, y or z, but with no context. I've never tried to find the 1RM of any discipline. If I can't do at least three, and preferably five, reps at a particular weight, I can't do it all, as far as I'm concerned

Maybe I should give one-off lifts a go?!

FPWM! I intend to compete, so it's useful to know where I am. Although as above, the only ones I've properly tested are bench and OHP.

[smiffy180]

Art0ir said:

That's nuts. Anything over 8 reps with more than 120kg gives me a horrible back pump.

I won't be impressed if I don't look like arnie in the morning

Weight goes up every week too!

[Crush]

Currently doing 80kg 5x5 for bench press, aiming to break 100kg

Currently on 120kg 5x5 for squats, hoping for 150kg

Deadlift is at 140kg for 5x5 so aiming for 180kg on that

Only problem is that it is bloody cold in my garage where I train, I am sure it holds me back

[LordGrover]

Don't knock it - those are respectable stats for 5x5.

[V8mate]

IsaacNewton said:

didelydoo said:

V8mate said:

So what's going on there? (apart from amazeballs!)
The weightlifter's style looks completely different to the other guys... but I just can't describe *what* he's doing differently.

Weightlifter drives up and then drops under the weight to lock out arms and catch the weight before it drops (splits legs to do so). The others are pushing the weight up and not dropping under.

It's a push jerk not a split jerk - he drops down into a shallow overhead squat position. It it was a split jerk, you'd be able to tell from how he stands up with the weight.

Right. I seem to be incapable of simultaneously sinking down (legs) whilst pushing up (arms) to get under the weight.

Body no comprende.

[didelydoo]

V8mate said:

Right. I seem to be incapable of simultaneously sinking down (legs) whilst pushing up (arms) to get under the weight.

Body no comprende.

Think it of pushing your body under the bar as the bar moves up, rather than pushing the bar up.

Here's a vid of possibly the best in the world doing it in slow mo- watch for the 'jump' under to catch the bar at the top: https://www.youtube.com/watch?v=um4VxiI2Ng0

[V8mate]

Cool
That's really good.

I guess, if used that approach to achieve my 1RM for a military/OH press, you lot would all cry 'foul' though, right?