Steady progress

[ferrolent]

Well I'm lifting again because I can't wrestle. Been lifting again for a couple weeks now. Stupid wrist won't stop bugging me for some reason. Can't bench or OHP either, so this should be something a little different.

Current status: 172 and weak
Current PRs: 235 bench, 315 squat, 405 dl
Goals: 315 squat x 5 and 365 squat x 1
365 snatch grip, scapulae retracted DL


Front squat ATG
135 x 8
185 x 5
205 x 5

Squat ATG
185 x 5
205 x 5
225 x 5

I was pleased with 225 x 5 ATG.

Shrugs
110 lb dumbbells

Pullups
8, 7, 5

Needs work

Rope ab pulldowns

 

[Klotz]

I wouldn't call that weak for 172. That's pretty strong.

Anyway, have fun on your program and make good gains and all that.

 

[Standard]

Good to see you back lifting man. Nice goal with the snatch grip dead BTW

 

[ferrolent]

Thanks guys.

Front squat
185 x 5
225 x 2

Squat
225 x 5
245 x 4
275 x 2

Snatch scap dead
225 x 5
275 x 1
315 x 0

Damn. I should be able to do 315. I think this squat and DL together thing might be a bit too crazy

Chest supported rows
Standing calf raises
Pullups
Shoulder rehab cable bullshit.

 

[ferrolent]

My piece of shit computer crashes nine times of out ten when I try to access this site. Too much flash, too many advertisements, my computer can't handle it. I fucking hate those talking smiley ads so much. Anyway...

Brought my wrestling shoes and shorts by accident. It's a long story, suffice to say that I felt like a dumbass and my right foot was aching badly. Don't usually wear shorts to lift, but maybe I'll start.

Front squat
185 x 5
225 x 2.5

This was interesting, the weight actually fell off and I caught it between my biceps and forearms. Great

Squat
225 x 5
275 x 3
275 x 3

Really happy with that. It's a bit better than what I was doing before, plus my form and depth are better. Going to a depth of about quads parallel. I'm sure I could hit 315 again now, I wasn't sure before.

Tried to test my wrist by working into an older fella's light set of bench. Wrist is no good, but the guy said to me, "That's an impressive squat there." He sounded like Strong Sad.

Snatch grip dead
225 x 5
275 x 3
315 x .2

Got it off the ground to about mid-shin. Shouldn't be having such a problem with this weight. I've been trying to start low and pull with mostly my legs, but I'd love to cheat and pull with my back again. I think it'll take time to adjust to this new form.

Chest supported BOR
Rope abs
Shrugs with dumbbells
100 x 5
110 x 5

 

[ferrolent]

Front squat
185 x 5
205 x 4
205 x 5

Deep squat
225
3 x 5

Calf raises

Pullups
8
10 lbs x 2 x 5

Shrugs with 110 dumbbells
2 x 5

Ab rope pulldowns

 

[Barut]

LOL @ the Strong Sad comment.

 

[ferrolent]

Well after being a bit sick for a few days I hit the gym today. Looks as though the layoff didn't hurt me at all. 172 lbs

Squat
135 x 10
225 x 3
275 x 1
315 x 1
That's my previous PR, good depth and solid form, didn't feel all that difficult as you'll see
275 x 3
275 x 5
I shocked myself on this last set, in my mind I said three, but I felt like I could keep going so I pushed it. My first time moving 275 for that many reps, all good depth, all solid. I consider my squat plateau to be broken now, it's only a matter of going for that PR. All it took was a wrist injury to make all my workouts squat centric.

Front squat
225 x 2

T-bar rows
Calf raises
Shrugs with dumbbells
110 x 5
120 x 4
120 x 5
Cable shoulder rehab
Ab rope pulldowns

 

[ferrolent]

Squats
DB bench
Rows
Hammer curls

I'm sick, I almost shit my pants. Don't feel like posting numbers.

 

[ferrolent]

Squat

225 x 5
275 x 3
335 x 0
Too ambitious and wasn't feeling it
275 x 4

Snatch Dl
225 x 5
275 x 2 x 4

BOR
135 x 3 x 5

Ab rope pulldowns
Tricep pressdowns
Pullups

 

[ferrolent]

Damned wrist!

Running 10 mins at approx six min/mile on treadmill

Skipping for 15 mins. 2 x 30 doubles 1 x 20 doubles

 

[ferrolent]

Good workout. Felt high energy so I did a longer one.

Saw a guy doing squats with 10 lb weights plus bar. Good form, but this is a big guy. Even when I was 150 soaking wet, I was doing 135 within a couple efforts. So I complimented him on his form and asked if he was doing rehab or something. Told me he was just working on his leg strength... Alright, onto my lifting then.

Front squat
135 x 6
185 x 5
205 x 5
225 x 3

Squat ATG
225 3 x 5

Bench with 70 lb dumbbells 8, 7, 7 reps. Still getting back into bench and my wrist hurts.
Supersetted with T-bar rows and rear delt raises for rehab purposes.

Powershrugs with 110 dumbbells supersetted with ab rope pulldowns and cable shoulder rehab stuff.

 

[ferrolent]

Pistols 5 x 5 for each leg.