No Rest for the Weary

[LegioTitan]

Any video of your front squats in here?? It very well could be upper back strength or it could be something else.

 

[CRZA]

You should be happy. Finding a huge weakness is great- the weaker you are in some area, the more it is holding you back and also the faster you can improve (by addressing that weakness). Every time you find a big hole, it basically means you have found a way to get good gains really quickly.

Now you just need to spend a little time getting serious increasing the strength of your upper-back dominant pulling for a while- maybe set some reasonably ambitious goal for your bent-over row, progress your chins, maybe a bit more work on other rowing motions. If you really are weak there, the pay-off will be huge.

Yeah, maybe your right thanks. Im going to use some time too think about my 5/3/1 template for the next months

Wow. This log is awesome.

Also I hope that improving your upper back strength helps you out like Juanty said!

Thanks bro

Seconded.

IIRC, just holding a heavy ass weight in the FS position can help.

Thanks, I agree. My upper back feels trashed after front squats

Hmm, I missed your over BW press. Great job man! That's a long time goal of mine and I hope to hit it in 2012.

Thanks bro. Im sure you'll hit it man, my biggest gains came from doing heavy singles, you should try it! Matter of fact, it will be interesting to see how my press will progress on 531, as its a fairly high rep based program.

Any video of your front squats in here?? It very well could be upper back strength or it could be something else.

uploaded today, fairly heavy; 120kg
note; my upper back is damn sore after heavy front squats.

_________________________________________________________
First off, I want to thank all of you for the encouragement.
Without you I would of never attempted this.

I was pissed off from missing the 190 squat yesterday, and it really bugged me all night. I woke up and thought about squatting, but quickly put the idea away, because going for a squat max two days in a row + doing heavy deadlifting yesterday would be a recipe for disaster? NOOOPE

Went downstairs (I train in my basement) started warming up with the jump rope abit. Did no stretching today, used smaller incresements to warm up to my new max, and It worked!!

Here's the session:
Squats (did squats yesterday and 190kg stapled me!)
bar x 10
50 x 5
70 x 5
100 x 3
120 x 2
belt
140 x 1
150 x 1
160 x 1
165 x 1
170 x 1
175 x 1
185 x 1
190 x 1
195 x 1 +10kg PR

Nearly killed me but I got it up!

This may sound stupid, but seriously, thank you guys!

Now for some pictures!!

 

[CRZA]

 

[dinpappa]

Congratulations

 

[CRZA]

thanks bro. It felt damn good

 

[LegioTitan]

First of all, congrats on the big ass PR. Real talk. I was crazy excited the first time I hit 190. It's so awesome.

I honestly don't see an excessive(read as: unhealthy) amount of pitch in your FS video. Someone else feel free to chip in but I think it's in your head. You've got plenty more in there. Get on it.

 

[MIDMOBOX]

I stop by for a quick good luck on the Jaunty Point award ceremony and see this horriblely sexist log.

 

[calvus]

Nice job on the PR!!

 

[CRZA]

First of all, congrats on the big ass PR. Real talk. I was crazy excited the first time I hit 190. It's so awesome.

I honestly don't see an excessive(read as: unhealthy) amount of pitch in your FS video. Someone else feel free to chip in but I think it's in your head. You've got plenty more in there. Get on it.

Thanks. I know, it felt awesome. I checked the bar after I was done and saw 4 plates and I fell down and my knees and started screaming; yes,yes!

Ok, thats cool. Thanks for checking it out

I stop by for a quick good luck on the Jaunty Point award ceremony and see this horriblely sexist log.

haha, well most of f13 are sexist, so I need to keep my log-checkers happy

Nice job on the PR!!

Thanks mate

Went for a deadlift PR, as I havent maxed since the summer, when I hit a 220kg pr, and hitched up a ugly 226kg

Power cleans
50 x 3
60 x 2
70 x 2

Deadlifts
70 x 5
110 x 3
130 x 3
150 x 1
170 x 1
190 x 1
200 x 1
belt
210 x 1
215 x 1
220 x 1
226 (498.5lbs) x 1 +6kg
230 x 0. Missed at knees.



Kinda dissapointed, as ive only increased my max with 5kgs in half a year. And I still havent gotten 500lbs, lol. Still, a PR is a PR I guess.

Bench Press
Smolov jr
Going to run it 3 times a week, so ill be done in 4 weeks. Then ill test my max on my 5/3/1 deload week. I know, im sorry Wendler.
Will start 5/3/1 for deadlift and squat next week

bar x 8
40 x 5
60 x 5
80 x 3
87.5 x 6x6

Pull ups
bw x 6,10,8
Last day of my vacation, so didnt feel like doing more work

Going to write about my '12 lifting goals and what I plan to do in a while. Stay tune

 

[squatsquatsquat]

<3 this log. And that's a beastly PR, man!!

 

[CRZA]

<3 this log. And that's a beastly PR, man!!

Awesome Thanks, 230 would of felt soo much better, tho..

 

[Jester]

Nice job man, a PR is a PR all the more reason to concentrate on deadlift and bench for the next 6 months though

 

[CRZA]

2011 improvement

Deadlift:
Start: 200kg
End: 226kg
Improvement: +26kg


Squat:
Start: 170kg
End: 195kg
Improvement: +25kg


Bench Press:
Start: 105kg
End: 125kg
Improvement: +20kg

Big 3 total improvement: + 71kg

Overhead Press:
Start: 65kg
End: 85kg
Improvement:+20kg


________________________________________________
Im fairly happy about 2011 as a lifting year. Managed some goals and missed some. Bodyweight stayed around the same.

2012 goals and programming
I will do 5/3/1 (4 times a week) with the occasional specialization programs for one lift at some point through the year. I will do smolov jr for bench now. And Around April I will try Coan Deadlift Routine, so that ill go for a big PR by the end of the deadlift & bench contest. In the summer I will probably do smolov basecycle for squats again, since I get shitloads of rest and food when schools off.

5/3/1 will be programmed for the rest of the lifts. If 5/3/1 is working very good, I might not one-lift programs and hopefully I will continue on 5/3/1 the entire year.

The main difference between this year and 2011, is that ive quit traning MMA for several reasons, so my focus will be all on lifting from now on.


2012 Goals:
Improve technique on all lifts
Deadlift: 250kg (550lbs) (1/4 ton)
Squat: 227.5kg (500lbs)
Bench press: 150kg (330lbs)
Overhead Press: 100kg (220lbs)
Full clean: 110kg (245lbs)
Two handed pinch: 80kg (177lbs)


Non-Lifting related goals
Study more!
Pass Exams!
Do more conditioning! 2 /week
Stop being a pusssy and do more work with the jump rope
Do more flexibility / Mobility work, atleast 3 /week.

 

[CRZA]

Nice job man, a PR is a PR all the more reason to concentrate on deadlift and bench for the next 6 months though

Thanks. Yes, I know, but 230 would of felt soo sweet, lol. Im going to kill it the next 6 months, bro.

 

[Jester]

Thanks. Yes, I know, but 230 would of felt soo sweet, lol. Im going to kill it the next 6 months, bro.

Thats why I picked you, that and I hoped you would post some pictures or Kate in our team log

 

[hatchoo]

Nice improvements. 2011 was really kind to you, and that's because of the hard work that you did.

Are you planning in doing 5/3/1 with smolov jr?

 

[CRZA]

Thanks!
Yes, but only for squat and deadlift, starting next week. No overhead press. Smolov jr should be finished in 4 weeks. The week after I will test my max (5/3/1 deload week).Then ill start it for all lifts

 

[CRZA]

short workout today.
Entire upper body destroyed from mondays deadlift max session.

Bench Press
Smolov jr W1D2
bar x 10
40 x 5
60 x 5
80 x 3
---------
95kg x 7 x 5
Strict, changing grip every set.
harder than expected, almost failed my 5th set.
need to up my pausing time

Rear delt flyes
5 x 15

Grip:
One hand pinch
20kg x 5
22.5kg x 3 x 5 (R)
22.5kg x 3 x 3 (L)

Curls one set of 20rep

Its my birthday tomorrow
She tried to bake a cake, but it didnt go so well

Kate mailed me this photos from her airtravel;

:icon_surp

 

[DrBdan]

Congrats on all the PRs! A 71 kg big 3 improvement for the year is excellent. Good luck in 2012.

 

[belph]

Congrats on all the PRs! A 71 kg big 3 improvement for the year is excellent. Good luck in 2012.

This. Also happy early birthday CRZA !