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This week in history, BCR.........

Discussion in 'Strength & Conditioning' started by BCR, Jan 21, 2008.


  1. BCR

    BCR
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    BIGASS!!!!

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    broke SEVEN personal records!!!!

    Yee-flippin-haw! Finally got my act together. I've felt great lately.

    The current cycles I'm doing are all 5 rep max, with the exception of 2 board presses for benching, which is 3RM.

    I broke 3 bench records, 2 deadlift/rack pull records, and a squat and Romanian DL record this week.

    flat bench: 235x5
    2 board: 260x3
    5 board: 295x5
    sumo deadlift: 385x5
    4" rack pulls: 410x5
    squat: 285x5
    Romanian DL: 345x5

    So as far as 5RM goes, these are all new records, and I did them all for 2 sets.

    Some of these sets were only moderately hard, I had more in the tank for 5 board press, deadlifts, and Romanians.

    2 board press was brutal. It is SO hard to get the bar moving from that starting point (3" off the chest). But that was after flat bench.

    And my squats suck arse. Don't know what it is, but I just am not a good squatter. LOLOLOL

    Ok, I'm done riding my high horse now. This was one of my best lifting weeks in my life! Everything clicked and felt great.
     

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  2. California Jack

    California Jack
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    Excellent Brad! Way to go.

    Hey, how much do you weigh? Your getting close to my best ever set of 5 in the DL (of I pull conventionally though, I'm no cheater ;)) and wondering how much less you weigh than me. Of course, comparitively speaking, I'm an old man. LOL

    Again, nice work.

    Jack
     

  3. TurboRocket

    TurboRocket
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    Way to go, BCR. It's always great to hit new PRs.

    I've never done board benching. From what you typed, I take it that it is progression movement since you would start the concentric stroke at a place that is not normal to your regular routine, correct? In concept, similar to rack pulls?
     
  4. BCR

    BCR
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    BIGASS!!!!

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    Thanks Jack!

    I weigh under 185. That is what I weigh at work with my clothes on. So probably around 181ish.

    And I'm 33, no spring chicken! LOL
     
  5. California Jack

    California Jack
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    Hey BCR, at 181 that's not a bad 5 rep DL. More than double BW for 5! Earlier this fall I pulled 425 for 5 but that was at around 215. Not quite doulble BW. You're kicking A.

    Oh yeah, I got 15 years on you too.
     
  6. BCR

    BCR
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    BIGASS!!!!

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    Thanks!

    Yes, board presses are kinda like rack pulls.

    They use 2x6's usually. I built myself a complete set.

    So a 1 board press would start 1.5" off the chest.

    2 board is 3"
    3 board is 4.5"
    4 board is 6"
    5 board is 7.5"

    4 and 5 boards are a great heavy triceps movement, and it teaches you to handle super max weights. I can't even get 295 for one rep off the chest, but did 3 solid sets with 295x5 for 5 board. It feels cool having so much weight in your hands.

    And 2 board starts at a common sticking point for raw benchers. For me atleast, it is VERY hard to get the bar moving from that point. Zero momentum involved.

    Usually someone holds the board on your chest, but I lift solo, so I bunjee cord them to myself. LOLOL. Hard-core! NOT!

    My bench day goes: flat bench, 2 board, 5 board, narrow grip, and dips
     
  7. BCR

    BCR
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    BIGASS!!!!

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  8. TurboRocket

    TurboRocket
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    It's interesting to read about each others' strengths and "opportunities". For example, I think my weaknesses are DL (365 1RM) and squat (330 1RM), but comparatively speaking, I do well with the bench and press. The other day, on my heavy bench day, I squeezed out 4x5, with my high set at 290; on the other hand, it will be a while (maybe this year sometime) before I pull 385x5 on DLs. And then, there's ateamer whose a stinkin' ox.

    For reference, I'm walking around at 180ish, and 170ish in the summer time and turning 40 this year.
     
  9. California Jack

    California Jack
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    TR, I think you have a really impressive BP. Good job. Maybe with your bench and your recently shaved head, you should try working out at WSB.

    If we all compare ourselves to ateamer, we'll all become recreational joggers.
     
  10. TurboRocket

    TurboRocket
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    Thanks...

    ETA: the better I bench, the more motivation I will have to not ignore my squat. I don't ever want to squat less than my bench again.

    yeah, maybe later this year, I'll devote a month or two (assuming they don't make you sign a long-term contract) to WSB and learning more. For now, I think I'm going to finish up my current routine in Feb. Afterwards, my current plan is:

    Mar-Apr: II
    May-Jun: CF + a mixture of II
    Jul-Aug: strict SS with II/CF metcon

    After SS, I'll be a bit more confident about technique and then WSB would be a bit more worthwhile. It's a good 35 minute haul for me so it's a good commute for me to commit to. I whine now having to drive 7 miles to work :cool:.
     
  11. BCR

    BCR
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    BIGASS!!!!

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    I agree!

    TR, that is a really impressive bench. I'm jealous.
     
  12. BCR

    BCR
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    BIGASS!!!!

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    For the longest time, deads felt horrible in my basement. Everything felt so damn heavy.

    Then about 3 weeks ago I got the flu, and lifted all through it.

    During, and now after, I suddenly feel great!

    This week was supposed to be 370x5 for a PR, instead of the 385x5 I did.

    2 weeks ago I did 360x5, and it was suddenly so easy I literally said "WTF?!!?" out loud when I ripped the bar off the floor like it was 315.

    3 weeks ago, 350x5 was very hard.

    This week the 370x5 would've been a joke, so I guessed and went with the 385 instead. And that wasn't gut busting hard.

    Strange stuff going on, but I can't complain.
     
  13. proactive

    proactive
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    Nice work, BCR! Funny you mention feeling strong with the flu. I had a buddy who claimed he was strongest when sick. Personally, I just want to sleep when sick.
     
  14. DBradD

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    Brad(CR), :wow:

    You guys are all inspiring me!
     
  15. BCR

    BCR
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    BIGASS!!!!

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    No joke man, one of the strongest guys I know personally SWEARS he is the same way.

    When I told him I was super strong when sick, he laughed and said the same thing.

    He said at one time he had a theory on it, but has since forgotten.
     
  16. BCR

    BCR
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    BIGASS!!!!

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    Thanks Brad!

    Best part is, this week all my cycles start over again, and they are all 40lbs lighter!

    Nice and fun!
     
  17. TurboRocket

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    Your post doesn't inspire me to purposely get sick but it is motivational to see you get such great gains in a short amount of time. NICE!
     
  18. California Jack

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    Well, not exactly anything about be strongest when sick, but I have an old Milo in which Bill Starr says to train when sick. He got confirmation from a DR. about it.
     
  19. BCR

    BCR
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    BIGASS!!!!

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    Well, today was deadlift day, but was supposed to be my deload week.

    But for grins and giggles I upped the ante...

    and pulled 405x5.

    I did skip rack pulls though. Lazy SOB!:whistling:
     
  20. TurboRocket

    TurboRocket
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    Dude, you are on fire! NICE!