Thanks, landsleaving. I was hoping for that milestone by the end of 2013 but it's not going to happen.
I tested maxes this week. I wish I was happier with my results, but I have only increased slightly over a year ago. I failed on my deadlift test however, so that one remains the same. And that is the one I had the highest hope for hitting my goal for this year.
Monday - Deadlift 1RM test
warmups then 3@335, 1@375, 1@405, 1@445, fail@475, fail@465
Power clean: 2x5@135, 5@155
Really dissapointed with the lifts. 445# felt heavier than I wanted it to and felt my back round a bit so I dropped my planned 485 lift to 475. Got the slack out of the bar on 475 but couldn't get it off the floor. 465 came up a few inches but I was done. Was having trouble getting in the groove and my start position felt loose. BW 211# today.
Wednesday - Bench/1-arm BB row 1RM test
bench warmups then 3@205, 1@225, 1@240, 1@255
row warmups then 3@105, 1@125, 1@135, 1@140
Great session. 240# went up easy so I felt good going into 255. Was a grinder but I got it up. My ass was starting to break contact with the bench though, so it was definitely at my limit. Rows went well, although form is a bit tough to nail down with this format (barbell in the core-blaster, stack of 10# plates on the end, grip at about 2/3 from the center of the bar to the sleeve at the end of the knurling). Used a staggered narrow stance. Also rowed 145#, but my torso was a bit more upright and I didn't get the bar up to my chest so it doesn't count. BW 213# today.
Friday - Squat 1RM test
warmups then 3@285, 1@325, 1@355, fail@385, 1@375, 1@385
power clean: 5@135, 3@155, 3@175, 1@195, 1@205, fail@215
Got stuck half-way up on my first attempt at 385, had to ditch the bar to the pins. I reduced the weight to 375 and hit that one pretty well so I went for 385 again. I think it may have been slightly above parallel, but it was close so I'm calling it good. Tried to see if I could up my max on power cleans as well but by the time I got around to 215 I was spent. I'm going to work power cleans into regular rotation next cycle, 3xweek so I can get some practice. I definitely need to do a lot of technique work on them. BW 213.5# today.
I think in the future I should try smaller jumps in weight when testing maxes. My bench and row tests were fine, as those were small increments, but 30-40# is probably a bit too much for the deadlift and squat. With smaller increments I'll get a better feel for the heavier weight in a gradual manner, and then perhaps my performance on them will be a bit better.
Current max lifts:
OHP - 170# (haven't retested, but it probably hasn't gone up by much)
Bench - 255#
Squat - 385#
Deadlift - 460# (no increase)
Average BW this week - 212.5#
I need to step it up next year and get on the ball.
My strength log
Mini Forklift Ⓥ wrote:
That's 200 solid ass-pounds! Good work buddy.
vegan_rossco, the ghost hunter wrote:
I can see how some people might mistake this as paranormal when really its just an example of your brain being an asshole