In One Ear's Strong Lifts blog
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Original post by Enginerd.
Why is your squat relatively weak compared to your other lifts. Mainly incline? Very weird unless your carrying an injury.
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Its weak compared to all my lifts tbh... of the lifts I seriously track my PBs are-
bench- 102.5kg or 90kg*5/incline bench 80kg 5x5
OHP- 72.5kg
chinups- +40kg for 5
deadlift- 200kg
and the most I've ever squatted is 100kg *5/110kg*1.
Think its a combination of not training it seriously, taking long breaks from training it, having issues with my lower back currently, and poor leverages for it (combined with good leverages for dead-lift hence the difference).
Original post by In One Ear
Its weak compared to all my lifts tbh... of the lifts I seriously track my PBs are-
bench- 102.5kg or 90kg*5/incline bench 80kg 5x5
OHP- 72.5kg
chinups- +40kg for 5
deadlift- 200kg
and the most I've ever squatted is 100kg *5/110kg*1.
Think its a combination of not training it seriously, taking long breaks from training it, having issues with my lower back currently, and poor leverages for it (combined with good leverages for dead-lift hence the difference).
bench- 102.5kg or 90kg*5/incline bench 80kg 5x5
OHP- 72.5kg
chinups- +40kg for 5
deadlift- 200kg
and the most I've ever squatted is 100kg *5/110kg*1.
Think its a combination of not training it seriously, taking long breaks from training it, having issues with my lower back currently, and poor leverages for it (combined with good leverages for dead-lift hence the difference).
Cool. No wonder, your other PBs are high. Strong!
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Original post by Enginerd.
They're alright. Not even close to being happy with them though!
Today.
Chinups
BW 5
+10kg 3
+20kg 2
+30kg 1
+40kg 3
+20kg 8
+10kg 10
5 sets bent over barbell rows
7 sets bicep curls
4 sets rear delt raises
bit of hanging from towel
1 set dip bar l-raises.
Horrible lower body DOMS from not squatting in ages!
Today.
Incline dumbbell bench press (30 degrees)
16.5kg Dbs 10
21.5kg Dbs 5
31.5kg Dbs 3
36.5kg Dbs *6f,4 (first rep assisted again both sets)
31.5kg Dbs 9,9
Really thought I'd get 7 when I got to 5th rep, then burnt out randomly- hopefully next time!
45 degree angle
21.5kg Dbs 3x to failure
Seated dumbbell OHP
21.5kg Dbs *10
Dips
BW 6
+20kg 6
+10kg 8,8
bit of tricep isolation
side laterals
3 sets leg extensions to failure (ouch).
Incline dumbbell bench press (30 degrees)
16.5kg Dbs 10
21.5kg Dbs 5
31.5kg Dbs 3
36.5kg Dbs *6f,4 (first rep assisted again both sets)
31.5kg Dbs 9,9
Really thought I'd get 7 when I got to 5th rep, then burnt out randomly- hopefully next time!
45 degree angle
21.5kg Dbs 3x to failure
Seated dumbbell OHP
21.5kg Dbs *10
Dips
BW 6
+20kg 6
+10kg 8,8
bit of tricep isolation
side laterals
3 sets leg extensions to failure (ouch).
Today.
Chinups
BW 5
+10kg 3
+20kg 2
+30kg 1
+40kg 4 finally got another ****ing rep back lol.
+20kg 8
BW 13
Deadlifts (1 inch deficit)
47.5kg 10
67.5kg 5
87.5kg 5
102.5kg 5
117.5kg 3
132.5kg 2
152.5kg 5
102.5kg 20
First time deadling in ages! Felt heavy but good!
1 set barbell rows
5 sets barbell curls
2 sets hanging leg raises
4 sets rear lateral raises.
Chinups
BW 5
+10kg 3
+20kg 2
+30kg 1
+40kg 4 finally got another ****ing rep back lol.
+20kg 8
BW 13
Deadlifts (1 inch deficit)
47.5kg 10
67.5kg 5
87.5kg 5
102.5kg 5
117.5kg 3
132.5kg 2
152.5kg 5
102.5kg 20
First time deadling in ages! Felt heavy but good!
1 set barbell rows
5 sets barbell curls
2 sets hanging leg raises
4 sets rear lateral raises.
Original post by In One Ear
Yesterday
Incline dumbbell bench press (30 degrees)
16.5kg Dbs 10,5
21.5kg Dbs 5
31.5kg Dbs 3 (alright)
36.5kg Dbs *f (couldn't press up first rep)
34kg Dbs *7 (almost failed initial press but then 7 good deep reps once up)
31.5kg Dbs *7,7
26.5kg Dbs *10
The 34s felt like benching a brick house tbh! Bit disappointed...
Seated dumbbell OHP
21.5kg Dbs *8
standing *3 (lol)
some barbell OHP (cant remember)
tricep isolation
lateral raises
front raises
leg extensions
Today
Chinups
BW 5
+10kg 3
+20kg 2
+30kg 1
+40kg 3 dang
+20kg 7
+10kg 5 lol for some reason got nothin' today...
pullups
BW 6
seated rowing
barbell rows
barbell bicep curls
dip bar l raises
rear delts
front raises
side raises
OHP
stiff legged deadlifts
Incline dumbbell bench press (30 degrees)
16.5kg Dbs 10,5
21.5kg Dbs 5
31.5kg Dbs 3 (alright)
36.5kg Dbs *f (couldn't press up first rep)
34kg Dbs *7 (almost failed initial press but then 7 good deep reps once up)
31.5kg Dbs *7,7
26.5kg Dbs *10
The 34s felt like benching a brick house tbh! Bit disappointed...
Seated dumbbell OHP
21.5kg Dbs *8
standing *3 (lol)
some barbell OHP (cant remember)
tricep isolation
lateral raises
front raises
leg extensions
Today
Chinups
BW 5
+10kg 3
+20kg 2
+30kg 1
+40kg 3 dang
+20kg 7
+10kg 5 lol for some reason got nothin' today...
pullups
BW 6
seated rowing
barbell rows
barbell bicep curls
dip bar l raises
rear delts
front raises
side raises
OHP
stiff legged deadlifts
Some noob volume going on here. Reported
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Original post by The_Blade
He'll be too swole to control!
Original post by Implication
He'll be too swole to control!
So swole he's perma DYEL.
Big full body session before off skiing in a few mins. No gym for 9 days!
Incline dumbbell bench press (30 degrees)
16.5kg Dbs 10,5
21.5kg Dbs 5
31.5kg Dbs 3
34.5kg Dbs 10,8,7 No spot so had to use these.
31.5kg Dbs 9
45 degree angle
21.5kg Dbs 1 set to failure
Chinups
BW 5
+10kg 3
+20kg 2
+30kg 4 (lol)
+20kg 6
+10kg 8
Dips
BW 6
+20kg 9,6
+10kg 10
High bar back squats
48.5kg 10
68.5kg 5
83.5kg 5,5,5
seated rowing, 2 sets to failure
5 sets barbell curls
5 sets lateral raises
1 set dip bar l sit raises
5 sets rear delt raises
1 set tricep extensions.
Original post by In One Ear
So swole he's perma DYEL.
2+ years lifting 150lb no abs crew checking in
how's squats?
Original post by Implication
2+ years lifting 150lb no abs crew checking in
how's squats?
how's squats?
still no abs?
maybe they're under developed...you looked decently lean in a photo a while back.Heavy!
Original post by In One Ear
still no abs? maybe they're under developed...you looked decently lean in a photo a while back.
Heavy!
maybe they're under developed...you looked decently lean in a photo a while back.Heavy!
Meh, was down at 68kg and housemates, gf etc. all said I had abs but it definitely still depended on the lighting. Had a disastrous 10 or so days with diet though and I could well be back up at 72kg+ now so **** knows!
Squats always feel heavy
Original post by Implication
Meh, was down at 68kg and housemates, gf etc. all said I had abs but it definitely still depended on the lighting. Had a disastrous 10 or so days with diet though and I could well be back up at 72kg+ now so **** knows!
Squats always feel heavy
Squats always feel heavy
Know this feel
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Been away skiing so didn't train for a while then couldn't be bothered to log my last couple of sessions since they weren't particularly good.
Today.
Chinups
BW 5
+10kg 3
+20kg 3 (was so light accidently did 3 instead of 2 before realising i was on 20kg)
+30kg 1 (felt like I had literally no weight attached, at this point i was super hopeful!)
+40kg 6 (BOOM, 6RM PB- finally **** on my plateau, previous best was +40kg*5 whilst weighing ~3kg lighter, since getting heavier i was stuck on 3-4 reps for god knows how long)
+20kg 9
Deadlifts
70kg 10
90kg 5
110kg 5
126kg *20 continuous reps, absolutely no breaks. #Gassed
3 sets seated rowing to failure
5 sets bicep curls
1 set dip bar l-raises
5 sets rear lateral raises.
Good session
.
Today.
Chinups
BW 5
+10kg 3
+20kg 3 (was so light accidently did 3 instead of 2 before realising i was on 20kg)
+30kg 1 (felt like I had literally no weight attached, at this point i was super hopeful!)
+40kg 6 (BOOM, 6RM PB- finally **** on my plateau, previous best was +40kg*5 whilst weighing ~3kg lighter, since getting heavier i was stuck on 3-4 reps for god knows how long)
+20kg 9
Deadlifts
70kg 10
90kg 5
110kg 5
126kg *20 continuous reps, absolutely no breaks. #Gassed
3 sets seated rowing to failure
5 sets bicep curls
1 set dip bar l-raises
5 sets rear lateral raises.
Good session
.126*20 
20 rep Deadlifts. Not even once.
Think I've done some crazy things in my time but not that.
160*13 was my best volume sets I think.
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Think I've done some crazy things in my time but not that.
160*13 was my best volume sets I think.
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Original post by Motorbiker
20 rep Deadlifts. Not even once.
Think I've done some crazy things in my time but not that.
160*13 was my best volume sets I think.
Posted from TSR Mobile
Think I've done some crazy things in my time but not that.
160*13 was my best volume sets I think.
Posted from TSR Mobile
160*13 is solid! Much more than I could do I'm sure.
Today.
Chinups
BW 5
+10kg 3
+20kg 2
+30kg 1
+40kg 5
+20kg 8
BW 12
Meh, down to 5 reps, but felt totally neutral today as opposed to totally wired and really strong last time when I got 6, so I don't mind too much since thats still better than the 3-4 I was stuck at before.
Bench press
20kg 15
40kg 8
60kg 7
70kg 5
80kg 3
90kg 3
95kg 1
100kg 1
105kg 1 (2.5kg 1RM PB)
60kg 22 (+2 rep PB)
Incline dumbbell bench press (30 degrees)
32kg Dbs*f lol
30kg Dbs* 11
Deadlifts
40kg 10
60kg 5
80kg 5
100kg 5
120kg 3
130kg 20 - tough, but left 3-4 reps in tank.
Seated rowing
50kg- 3 sets high reps to failure
Leg press- work up to 1 max effort set with all the weight.
2 sets dumbbell OHP
5 sets barbell curls
2 sets lateral raises
2 sets tricep extensions
4 sets rear lateral raises.
Original post by In One Ear
160*13 is solid! Much more than I could do I'm sure.
Today.
Chinups
BW 5
+10kg 3
+20kg 2
+30kg 1
+40kg 5
+20kg 8
BW 12
Meh, down to 5 reps, but felt totally neutral today as opposed to totally wired and really strong last time when I got 6, so I don't mind too much since thats still better than the 3-4 I was stuck at before.
Bench press
20kg 15
40kg 8
60kg 7
70kg 5
80kg 3
90kg 3
95kg 1
100kg 1
105kg 1 (2.5kg 1RM PB)
60kg 22 (+2 rep PB)
Incline dumbbell bench press (30 degrees)
32kg Dbs*f lol
30kg Dbs* 11
Deadlifts
40kg 10
60kg 5
80kg 5
100kg 5
120kg 3
130kg 20 - tough, but left 3-4 reps in tank.
Seated rowing
50kg- 3 sets high reps to failure
Leg press- work up to 1 max effort set with all the weight.
2 sets dumbbell OHP
5 sets barbell curls
2 sets lateral raises
2 sets tricep extensions
4 sets rear lateral raises.
Today.
Chinups
BW 5
+10kg 3
+20kg 2
+30kg 1
+40kg 5
+20kg 8
BW 12
Meh, down to 5 reps, but felt totally neutral today as opposed to totally wired and really strong last time when I got 6, so I don't mind too much since thats still better than the 3-4 I was stuck at before.
Bench press
20kg 15
40kg 8
60kg 7
70kg 5
80kg 3
90kg 3
95kg 1
100kg 1
105kg 1 (2.5kg 1RM PB)
60kg 22 (+2 rep PB)
Incline dumbbell bench press (30 degrees)
32kg Dbs*f lol
30kg Dbs* 11
Deadlifts
40kg 10
60kg 5
80kg 5
100kg 5
120kg 3
130kg 20 - tough, but left 3-4 reps in tank.
Seated rowing
50kg- 3 sets high reps to failure
Leg press- work up to 1 max effort set with all the weight.
2 sets dumbbell OHP
5 sets barbell curls
2 sets lateral raises
2 sets tricep extensions
4 sets rear lateral raises.
Backbreaking form though. Was nasty. Think I did, 12 in a comp worth terrible form and then 13 at a different comp on stupid mats but less bad form.
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Original post by Motorbiker
Backbreaking form though. Was nasty. Think I did, 12 in a comp worth terrible form and then 13 at a different comp on stupid mats but less bad form.
Posted from TSR Mobile
Posted from TSR Mobile
Yeah I saw the vid, form got progressively turtle-backed as the set went on but you still got them!
20 reps on deadlifts?? are you mad lol?
Original post by In One Ear
Yeah I saw the vid, form got progressively turtle-backed as the set went on but you still got them!
Yea but I went near snap city that day and fully went there soon after.
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