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Best is a ~20% increase on bench 3RM; ~18% 1RMOriginally Posted by Erni
OHP, deads, and squats are more modest. I don't log dates or priors, so I don't have super specific counts. Sorry.
Workout
I may need to hear your secret on bench. As long as I've been working out, I've never been able to produce a strong barbell bench, in fact it's quite embarrassing. I was (at one time) throwing up the 105lbs dumbbells on flat bench, 70lbs dumbbells for shoulder press, and doing weighted parallel dips with up to 65 extra pounds. So fairly well rounded in the important areas. I'm sure it doesn't help not having a consistent spotter.
Bench has always been my most embarrassing lift, given my tremendous wingspan.
My only real "secret" was running linear progression with 5/3/1 for a few months and then taking a day to actually go AMRAP on my proposed actual 1RM. I ended up putting it up for 4, and that in turn boosted the numbers all around.
Sometimes just ignoring the prescription and seeing what you can do to yourself will yield a lot of confidence and insight to your capabilities.
~140lb ohp is not bad. That's probably close to 155lb if you use a barbell. Depending on your age and weight you may be able to run a linear progression for a few weeks or you may have to get on an intermediate plan like 531 or TM or whatever works for you. Do you microload? It's the only way to keep moving up efficiently. If you want I can look something up for you in PPST3 if you don't have that book.
I'm in week 6/7 of OHP TM. Friday should be 170 for 2set of 3. 1x5 ran out in week 4/5.
Now if only I could flipping do a chin up by the end of the year I would be happy.
I'm finally learning to accept that when you age, rest is even more important than it used to be. I'm only lifting twice a week now, with cardio the rest of the week, and it's paying off. Only the second week back into dumbbell shoulder press, after several months off, and I did the 60's x 8 (my max was only ever the 75's). Hopefully I'll be back to the 75's soon.
Have you installed a pull up bar in your garage yet?
"There are no finger prints under water."
Workout
What's this garage you speak of? Lol
I enjoy doing them at the gym because there is a crossfit dude that does the "oil pump" whole body style pull-ups.
Last edited by hurley842002; 03-18-2016 at 14:44.
Didn't see this until just now. Those crossfit pull-ups are annoying. Even if you do them in competition, you'd think you'd become stronger by doing normal pull-ups, then you'd really kill it in the competition.
Having a pull-up bar in the garage has drastically improved my upper body strength when I decide to workout semi-regularly. That's more noob gains than anything else though.
"There are no finger prints under water."
I agree. I remember when I was about 20lbs lighter, and could do a near infinite amount of regular pull ups (to the point where I was using a weight belt), I tried the "crossfit pullup" and it made them so easy, but felt really awkward. I still do pullups on back days, but not to the extent I used to.
Hmmm, I forgot. I might have one of those door hanger pull up bars if you want it.
"There are no finger prints under water."
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