Growing stronger, bigger and faster with each day

[Growth In Motion]

[ QUOTE ]
I'd say you deadlift needed some major work if your only DLing 70lb.

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lol It sure would!

[Boka]

Ohh yeah GIM check out Explosive Lifting for Sports by Harvey Newton.

It's a good book to use as a reference for olympic lifts.

[Growth In Motion]

Well, i wasn't comfortable with the snatches. Funnily enough, escape snatches i feel really comfortable with. I did 55 about a week ago. Calf raises felt great! Can't wait til squat day, when i try 70 for the first time. Once again i know i can lift it, but i gotta take it slow! I was thinking of adding 2kg or 2.5kg weekly to deads and squats.

[Growth In Motion]

Bench day! Im hoping to next week try a little more weight and going for a new 1RM. It will only be a few kilos, but it ill be more. Hopefully.

Bench Press 5/54.5 x 5
DB Flyes 5/7.5 x 4
SS BB Pullovers 5/20 x 4
Decline CG Bench 3/45,50,55
Standing OS Ext 8/15 x 3
CG Pushdowns 8/2P x 3
BB Curls 4/30 x 4

Light but learning [img]/forum/images/graemlins/crazy.gif[/img]

[Growth In Motion]

Bench was fun. What i found was that from the 3rd set and higher, the first rep was quite easy, where i didn't have to put in much effort. The second was harder, and the third was even harder. This sounds stupid [img]/forum/images/graemlins/crazy.gif[/img] Oh well. And i did flat bench CG bench instead of decline. I didn't realize lol

Doesn't matter though. It was a good workout. My tris were worked, and i feel like ive accomplished something. I feel im ready to see if ive imporved my 1Rm next bench day, which will be thursday week.

Happy Lifting!

[Boka]

[ QUOTE ]
Bench was fun. What i found was that from the 3rd set and higher, the first rep was quite easy, where i didn't have to put in much effort. The second was harder, and the third was even harder. This sounds stupid [img]/forum/images/graemlins/crazy.gif[/img] Oh well. And i did flat bench CG bench instead of decline. I didn't realize lol

[/ QUOTE ]

Keep at it, and personally speaking it is normal for the weight to get harder after each rep you do.

and good luck with your 1RM. Where do you stand currently with your singles btw?

[Growth In Motion]

Not very well im afraid, especially with bench. Last time i tried it was about 147. Im going to try 155 next Wednesday, and see how high i can go. Squat i wouldn't have a clue, but going by the calculations somewhere over 240. Deadlift would be around about the same as squat. The funny thing is, i think i can do Bent Over Rows the same weight as bench, which isn't encouraging [img]/forum/images/graemlins/frown.gif[/img] Oh well, it should improve very soon! I just started powerlifting, and when i wasn't i didn't always have the facilities to bench. Actually now that i think about it, ive only had a bench for about a month and a half, and it seemed to shoot up about 10kg since then. Same with squats.

I will record the numbers, as they shoot up!

Happy Lifting!

[Gaui7]

Good luck with you 155! When warming up for your one rep max be sure not to waste your energy on too many reps. Just do like. bar:20kg one or two set 10reps, 30kg 5reps, 40kg 3reps, 50kg 2reps, 60kg 1rep, 70kg 1rep...then 75kg(165p) 1rep

You should maybe make it you goal to reach 220 by the end of this year..the legendary 100kgs ! [img]/forum/images/graemlins/wink.gif[/img]

Dont worry about your benchnumbers..just focus on putting 2,5kg on your working sets each week. Thats alot of kgs after a year.. good things take time!

[Growth In Motion]

I will Gaui7! I will aim for the legendary 100kg by my birthday! Which is Dec 27th.

Squat day! (i've been looking forward to this [img]/forum/images/graemlins/wink.gif[/img])

Squat 5/70 x 5
Stiff Leg Deads 6/40 4/50 3/60 1/67
Leg Ext 5/6P,7P,8P,9P
Wide Squats 5/50 x 3
Calf Raises 10/70 x 4

Looking forward to the Wide Stance Squats. Also trying more weight than ever with the stiff leg deads. The stiff leg deads are also my special way of doing them, which absolutely feels like they're gonna rip out! If these dont give me strength gains, nothing will!

Happy Lifting!

[Growth In Motion]

The wide squats didn't feel great at the time, but today the adductors are sore, so yay! [img]/forum/images/graemlins/smile.gif[/img] Looking forward to increasing the squats. Tomorrow is my dad's birthday, so i want be able to lift until a few hours later than usual. Doesn't matter though