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03-17-2016, 03:31 PM | #45 | |
Всем привет ;)
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Oly lifting requires a great degree of mobility, which I'm working on. ![]() |
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03-17-2016, 03:37 PM | #46 | |
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03-17-2016, 04:10 PM | #47 |
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My ball is feeling much better. Looking forward to 16.4!
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03-18-2016, 09:50 AM | #48 |
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03-18-2016, 10:07 AM | #49 |
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That's a huge power clean!
Due to my pulled ball and subsequent recovery, I decided not to push it and did the scaled. I made it through the games scaled at exactly 13min. The only guy in my 530am class who did the Rx only barely made it through the deadlifts and got maybe 10 wall balls. I went from going M-F every week for the last 18 months to only Fridays a Saturdays since the beginning of the year. I have to catch a 6:37a train to Manhattan every day and don't get home until 7:30p, so no times work. My body feels less sore but I can definitely feel the difference, especially with things like pushups, which I haven't done in months.
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03-18-2016, 10:22 AM | #50 | |
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03-18-2016, 10:30 AM | #51 | |
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03-18-2016, 10:40 AM | #52 | |
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03-18-2016, 10:45 AM | #53 |
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You guys are pushing serious weight. I will try to compile my list or PRs but they are not impressive. I'm pretty fit and solid, relatively slim. I am having trouble progressing to heavier weights. I'm eating 3300 calories a day to get a but bigger. I'm short at 5'9" and weigh somewhere around 163 is a guess. I train 6 days a week at my Crossfit box. I'm pretty good with plyometrics and calisthenics. I was in a bad car accident a few years ago so I do have pains and quirks all around. I should probably take another day off but I like living sore.
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03-18-2016, 11:05 AM | #54 | |
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03-19-2016, 04:24 PM | #55 |
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Training 6 days a week is too much if you want to get really strong, gain weight, and hit PRs regurlarly (naturally). Too much training means you're in a catabolic state too often. Muscles, joints, tendons, CNS system, need rest also.
Try training 3-4 times per week, but increase the intensity to a higher level for 1-2 of those sessions. Think quality over quantity. It will help to have training partners that can help push you too. I had some of my best gains in strongman (main goal is to get stronger, right?) training just 3 times per week. Deadlift day (Coan Phillipi or magnuson ortmayer routines), Press day, and an event day. Event day was usually a crew of 3-5 guys (or girl). We'd push each other to hit PRs in a friendly competitive environment. Leading up to a competition, my last heavy deadlift or yoke day would usually be 3 weeks prior to the show. It takes that long for your CNS to recover sometimes and be primed for a PR. I always hit PRs in competitions and usually exceeded my gym lifts. This is just food for thought. Youre obviously not going to be competing in strongman, but you can take some of this and apply it to your workout regime on occasion. Most crossfit gyms have some strongman stuff laying around, and they all have bumper plates. I had an ectomorph body builder friend of mine just train deadlifts with me for 6 months to change things up for him. He went from barely pulling 405, to pulling 515 in that time frame. The next bb show season his stage weight was 10lbs heavier and he finally started winning shows. His traps, shoulders, and thighs looked so much more developed.
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03-19-2016, 04:55 PM | #56 |
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I just left my box a few weeks ago so I could take care of some nagging lower back pain, been following the open though...16.4 looks absolutely killer. Here are my lifts, nothing great but good progress for me vs when I started cross fit 2 years ago:
Bench 225# Back squat 265# Front squat 225# C&J 200# Deadlift 345# Snatch 145# |
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03-19-2016, 05:24 PM | #57 |
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Bench 295
Squat 315 Deads I don't do anymore since having back surgery ,but I would be confident I could pull 315 Age 34 hieght 5'9" weight 170 Last edited by Fade135is; 03-19-2016 at 05:43 PM.. |
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03-19-2016, 05:42 PM | #58 |
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Nice to see Powerlifters still exists!
Best competitive lifts were @ age 40 w/gear:
Squat - 661 lbs. (mono-lift) Squat - 650 lbs. (walkout) Bench - 418 lbs. DL - 617 lbs. Body weight = 193 lbs. and 5'9" Decided to celebrate turning 50 last year by competing again (w/gear): Squat - 529 lbs. Bench - 330 lbs. DL - 508 lbs. Body weight = 183 lbs. and I think I'm still 5'9" ![]()
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03-19-2016, 06:47 PM | #59 |
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I'm relatively new to strength training... decided to get in shape when I turned 42. I dropped 45 lbs of lard and now am now at 170 lbs and 8%BF as measured in a BodPod. I'm 5' 10". I've been training for about 8 months (weights 5 days a week, HIIT 2) and have been pretty happy with my progress. I've been focused on lower rep, heavy weight (for me) training and managing volume to ensure good recovery.
So, with that background in mind... no judging as it's only been 8 months ![]() Deadlift: 330lbs Bench: 225lbs Back squat (high bar): 255lbs Front squat: 190lbs I'm pretty happy with the results. I had started a general "fitness" program about 6 months before I started seriously weight training (P90X type stuff) and used that to improve my general fitness level. I spent a lot of time on the internet studying technique, form, training, etc. It's paid off... my deadlift was 195lbs when I started 8 months ago so I've added 135lbs to it over a short period. I think "newbie" gains are very normal but, regardless, I'm really pleased. I built a dedicated gym (Rogue rack, 500lbs of plates, 5-100lbs of bumbbells, lat machine, etc) and it has really transformed my life. My wife and I use it daily ![]()
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03-21-2016, 10:00 AM | #60 | ||||
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03-21-2016, 12:38 PM | #61 |
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Thank you sir! Competed for over ten years before turning 40 and had one disaster after another. Kept falling into the overtraining trap. Finally switched to training just once per week at about age 35 (squats/deads on Saturday & upper body on Sunday). After about a year of that I finally got over the psychological hurdle of thinking I wasn't getting ENOUGH training and went undefeated for the next 7 years. One PR after another.
To this day I still lift weights just on the weekends. Seven days worth of recovery is incredibly helpful! One day a week training might not work for everyone, but it sure worked/works for me. ![]()
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04-29-2016, 11:43 AM | #62 | |
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Bench 3-4 repping 315 now at the start of bench workout, 1rm is 340 Since ive been taking it very easy on legs and back, ive been doing chest and shoulders 3 times a week now. Monday - Heavy Chest and Shoulders. - Proper Warm up sets then starting at 90-95% of 1rm start knocking out sets of 3. Do as many sets as you can of 3 with a couple minutes rest. (shooting for 3-4) Wednesday - Light Chest and Shoulders - Proper Warm up sets then sets of 15-20 with 70% of 1rm Shoot for 3 full sets. Friday - Moderate Chest and Shoulders - Proper Warm up sets and then sets of 5 with 85% of 1rm. shooting for 5 sets of 5. I am basically sore all the time now, but the results are great. Not a sustainable training plan though for long term. |
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05-04-2016, 11:22 AM | #63 |
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Just maxed for the first time in a few months after doing a lot of 5 rep max work.
163lbs, 6' (need to eat more) Squat-315 raw Bench-235 Raw Deadlift-515 raw (conventional) Going to shift things around soon and work on my bench more this summer. |
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05-04-2016, 02:45 PM | #64 | |
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05-04-2016, 02:48 PM | #65 | ||
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05-04-2016, 05:59 PM | #66 | |
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