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    Thread: The Progress Thread 2012

    1. Member Residentevol's Avatar
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      07-18-2012 04:38 PM #1176
      Picked up all 5x5 for my squat redemption for the other day...I'm not sure exactly how it all works but the 5x5 plan really is pretty awesome. I'll miss a weight and go back 48 hours later and knock it out.

      Squat 235 5x5
      Ohp 125 (missed a few on this one) 5,5,3,2,2
      Deadlift 275 1x5

    2. Member prom king's Avatar
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      07-19-2012 07:48 AM #1177

      An hour in the Xanderzone.

      5x5 with 30 mins cardio

      285 squat
      305 d/l
      135 push press

      That dudes fatso thread kinda pushed me to get back in shape. I put on 25lbs with married life, and being lazy.
      I've been working out still but my diets sucked ass. Past month my diets been in check. I've been lurking here, not really posting much. Lots of new people
      Build thread
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      07-19-2012 01:06 PM #1178
      I feel like my inclined work...sucks.

      If I have a 1rm of 320 on flat bench, what are some expected numbers for incline BB, DB, and overhead BB, DB?

      I'll look for my numbers but I know my seated db overhead press is really hard at 3x8x80, and standing bb is at like 135...I feel like that's low

    4. Member ultimate steve's Avatar
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      07-19-2012 01:49 PM #1179
      Quote Originally Posted by Techun View Post
      I feel like my inclined work...sucks.

      If I have a 1rm of 320 on flat bench, what are some expected numbers for incline BB, DB, and overhead BB, DB?

      I'll look for my numbers but I know my seated db overhead press is really hard at 3x8x80, and standing bb is at like 135...I feel like that's low
      Maybe your bench is just high? Look on the bright side.


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    5. Member kryptonik's Avatar
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      07-19-2012 01:53 PM #1180
      Quote Originally Posted by Techun View Post
      I feel like my inclined work...sucks.

      If I have a 1rm of 320 on flat bench

      standing bb is at like 135...I feel like that's low

      Is that for reps or for one?

      My flat bench 1rm is 240. But I can 5x5 135 on OHP.

    6. Member kimlin85's Avatar
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      07-19-2012 02:29 PM #1181
      Quote Originally Posted by kryptonik View Post
      My flat bench 1rm is 240. But I can 5x5 135 on OHP.
      yeah u can.

    7. Member kryptonik's Avatar
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      07-19-2012 06:28 PM #1182
      Quote Originally Posted by kimlin85 View Post
      yeah u can.

    8. Member kryptonik's Avatar
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      07-21-2012 02:17 PM #1183
      Been real busy in here I see.
      No spotter today, so I went a bit lighter on bench. Did 185 3x8. Then a bunch of 1 reps at 205, with a full 2 second pause at the bottom. I have to work on my grip, or something. Pausing like that gave me a pretty solid ache in my bicep near my elbow. I think I'll have to bring my grip in just a tad, and really tuck my elbows in. Any advice?

      Also did farmers walks today for the first time in a while. Did 3 walks, with 90lb dbs. Went about the length of a half court basketball court. Each set, was there and back nonstop. Definitely going to start doing them more. Forgot how much I enjoy them.

      Diet is going well. Down to 184.5 today. On average I'm dropping about a half pound a week. Sometimes a little more, sometimes a little less. Strength gains are starting to stall out though. Been real low on the carbs, and found that while my strength is about 95% of what it was when I weighed ~200, I have no where near the endurance.

      Getting pretty veiny though. Some striations in my shoulders at times. Upper abs are starting to be visible when flexed, though they are washed out in this picture. I still have a **** ton of fat on my abdomen that I'd like to trim off.


    9. 07-21-2012 11:25 PM #1184
      So my coach calls me today and tells me that after training we are going to a car show for and putting on a weightlifting demonstration and I need to squat 400lbs. I've never squatted that much true Olympic style, and I haven't squatted anything over 350 since last September when my nut issues started to bother me.

      So anyway after two training sessions (one in the morning one in the afternoon) we go down there and I squat 407 in front of a bunch of people, easy rep. Surprisingly it was the best my knees had felt all day.
      The best forum on the web: www.WLForums.com

    10. Member Residentevol's Avatar
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      07-22-2012 04:26 AM #1185
      Been in brussels belgium drinking way too much all weekend....

      Friday was a good day though squatted 240 5x5 bench 170 5x5 and row 155 5x5


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    11. Banned Chilledman's Avatar
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      07-22-2012 07:31 AM #1186
      Allentown sports fest yesterday
      385 bench 565 DL
      Her
      120 bench 310 DL

      Will upload videos later

    12. 07-22-2012 08:51 AM #1187
      Quote Originally Posted by Chilledman View Post
      Allentown sports fest yesterday
      385 bench 565 DL
      Her
      120 bench 310 DL

      Will upload videos later
      Nice job on the deads man. There seems to be a big discrepancy between your wife's bench and deadlift. For example I have a client that pulls similar numbers (she hit 330 in comp last month) and is benching 210ish.
      The best forum on the web: www.WLForums.com

    13. Member ultimate steve's Avatar
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      07-22-2012 12:01 PM #1188
      Took a week off from the gym cuz I felt like I needed a break, and I was on vacation. Ate like **** all week, ate out every night. And somehow I lost 2 pounds. Someone explain that.


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    14. Banned Chilledman's Avatar
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      07-22-2012 04:03 PM #1189
      Quote Originally Posted by spoolin215 View Post
      Nice job on the deads man. There seems to be a big discrepancy between your wife's bench and deadlift. For example I have a client that pulls similar numbers (she hit 330 in comp last month) and is benching 210ish.
      She's got really long arms and I think that really works against her .
      Where I have trex arms .....

    15. Member TigerinColorado's Avatar
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      07-22-2012 05:00 PM #1190
      Quote Originally Posted by ultimate steve View Post
      Took a week off from the gym cuz I felt like I needed a break, and I was on vacation. Ate like **** all week, ate out every night. And somehow I lost 2 pounds. Someone explain that.


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      You lost 2 pounds of pure muscle. Sorry to hear that. Really bummed for you!

    16. Member Residentevol's Avatar
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      07-23-2012 10:33 AM #1191
      Today sucked...pretty hard.

      I was basically running on hopes and dreams. Didn't have my normal stuff for breakfast before the gym. No eggs, no milk, no protein powder. All I had was a greek yoghurt plain w/ a little jelly mixed in and a coffee. After a weekend of drinking Belgian beers heavily I felt the toll.

      I had to switch to a 3x5 today on the squat..I was just taking too long to recover.

      Squat was 245 for 3x5
      Overhead press 125 5,5,3,2,2 (****'s weak son) got a krick in my neck thought I was going to die for a minute...it went away.
      Deadlift was 1x5 for 285 and I ripped the skin off my callous because I was gripping like a pansy.

      Ugh..Glad todays over hopefully I can just recover and get Wednesday feeling much better.

    17. Member Rob Cote's Avatar
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      07-23-2012 08:15 PM #1192
      Flat benched 235 for a fairly easy 5x5. Used a smith machine for this. Also tried front squats finally. I worked up to 135 to get comfortable with it and it's the first legit leg work I've done I a bit. It's kicking my ass now so I'm laying low but felt awesome. I think I can keep my back straighter during front squats than back squats. It felt all around excellent, gonna shoot for a 5x5 @ 135 next go round. I'm essentially doing cleans to get the bar in position because I don't have a squat rack. Haven't tried them before so that was interesting. It's rough on the wrists, but so are back squats so I'll take it.

      The smiff machine is almost against a mirror so when I sat up between sets I was forced to look at myself. I didn't realize how large my arms really are til then. Such a meathead.
      Last edited by Rob Cote; 07-23-2012 at 09:54 PM.
      Quote Originally Posted by Accidental L8 apex View Post
      If you truly believe this, the terrorists did indeed already win. Freedom, 'murica, NFL, Wal-Mart and V8s.

    18. Member kryptonik's Avatar
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      07-24-2012 10:51 AM #1193
      Was it 235 in weight on the bar? Just sayin, because I'm pretty sure the smith machine bar is less than 45lbs due to the pulley system.

      I hit 150x2 on strict OHP yesterday. Pretty excited about that.

    19. Member Rob Cote's Avatar
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      07-24-2012 11:22 AM #1194
      This one has no pulleys. It's just the bar with slide bearings. It feels like approximately 45 pounds? Hard tellin' not knowin'.
      Quote Originally Posted by Accidental L8 apex View Post
      If you truly believe this, the terrorists did indeed already win. Freedom, 'murica, NFL, Wal-Mart and V8s.

    20. Member ultimate steve's Avatar
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      07-24-2012 02:54 PM #1195
      Quote Originally Posted by Rob Cote View Post
      This one has no pulleys. It's just the bar with slide bearings. It feels like approximately 45 pounds? Hard tellin' not knowin'.
      It should say somewhere on the machine if it's not a 45lb bar. I've seen 25 and 15 on most smiths.


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    21. 07-24-2012 08:19 PM #1196
      yeah smith machine bars are usually much lighter. 15-25 sounds about right.

    22. 07-24-2012 08:20 PM #1197
      Quote Originally Posted by Residentevol View Post
      Today sucked...pretty hard.

      I was basically running on hopes and dreams. Didn't have my normal stuff for breakfast before the gym. No eggs, no milk, no protein powder. All I had was a greek yoghurt plain w/ a little jelly mixed in and a coffee. After a weekend of drinking Belgian beers heavily I felt the toll.

      I had to switch to a 3x5 today on the squat..I was just taking too long to recover.

      Squat was 245 for 3x5
      Overhead press 125 5,5,3,2,2 (****'s weak son) got a krick in my neck thought I was going to die for a minute...it went away.
      Deadlift was 1x5 for 285 and I ripped the skin off my callous because I was gripping like a pansy.

      Ugh..Glad todays over hopefully I can just recover and get Wednesday feeling much better.
      we all have days like that. I have them often. Might be time to shake things up, might just be a bd day. If you have another one....time for a change!

    23. 07-24-2012 10:03 PM #1198
      So I met Chilledman today. He came up to my gym to train. really nice guy, and he's pretty effin gigantic. We worked on his squat a bit.
      The best forum on the web: www.WLForums.com

    24. Banned Chilledman's Avatar
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      07-25-2012 01:12 AM #1199
      Ugh my legs my back !

      LOL

      See you tomorrow ! Also had a great time !

      ( omg hot chicks everywhere at Tony's gym ) ( hello tall ginger / and hot asian chick )
      Last edited by Chilledman; 07-25-2012 at 01:29 AM.

    25. Member Residentevol's Avatar
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      07-25-2012 03:25 AM #1200
      Quote Originally Posted by ::xander:: View Post
      we all have days like that. I have them often. Might be time to shake things up, might just be a bd day. If you have another one....time for a change!
      Yup today was another one...Just felt ****ty about it from the get go... I think it's time to switch some things up. I'm not sure where to go from here but I think adding some workouts that will help my big 3 would be a good place to start.

      I'm thinking good mornings some GHR's more pull ups, core work etc.... I need a program though it's just the way I am. If I go in and fart around all day I won't stay motivated I need a structured program to keep me in line... any tips?

      The Wendler 5/3/1 looked interesting.

      My workout today was supposed to be

      250lb Squat 3x5 I got 5,5,4 (a friend spotted me and helped a bit on the last one so I'm not counting it)

      175 5x5 bench
      160 5x5 barbell row

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