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Lanky Me Just Trying To Get Stronger, Jump A Little Higher

Nice work. It seems like you’ve progressed quite a bit on squats in a short time frame since returning to the gym.

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That last one was done with authority. Good stuff! :+1:

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@bagsy, @skyzyks Thank you! Thankfully most lifts are going back to pre-pandemic level. Still chasing that 3 plate squat!

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You’ll have that in no time.

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I don’t know why, but I seem to have a mental barrier when I’m squatting past two plates. I reached 2 plates 3 x 5 on stronglifts 5x5 and then switched to 5/3/1. For some reason, everything after 2 plates just has that mental feeling of being heavy. It doesn’t make sense.

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My 2c. Could be a confidence/getting used to it thing if you don’t train >2 plates very often. Could just be that it is heavy lol. Heavy weights (relative to u) are gonna probably feel heavy. As long as you can get in the work despite how it feels you’ll be fine.

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I agree.

I think you did a good job of not letting that 275 squat fold you over or mash you down in the bottom. And your set with 245 looked solid. Like your technique held up and you didn’t bounce out of the hole or good morning that shit up. It didn’t look “too heavy.”

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Got it. Thank you, gentlemen!

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Just don’t go jumping under 405!

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1 December 2021

Sumo
230 x 5
260 x 3
290 x 5

OHP
85 x 5
95 x 3
105 x 5
85 x 5 x 3 sets

Cable reverse flye
100 lbs x 10 x 3 sets

DB lateral raise
25 lbs x 10 + 15 lbs x 10, 3 sets

Seated Reverse flye
15 lbs x 10 x 2 sets

4 December 2021
175 x 5
200 x 5
230 x 10 PR!!

Bench
100 x 5
115 x 5
135 x 8
100 x 5 x 3 sets

Incline DB press
45 lbs x 8
40 lbs x 8
40 lbs x 8

Cable overhead tricep extension
10 lbs x 10 x 3 sets

Surprised I reached 10 reps on 230 and my performance on bench too, considering the fact that I came from a 12 hour overnight shift then straight to the gym. Really happy with that

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Hold my ( insert beverage)

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A big set of 10 is much badass. Congrats. Whereabouts do u estimate a 1RM to be at?

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True 1RM? I know I can do 120kg, so probs 130kg?

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7 December 2021

Sumo
205 x 5
240 x 5
275 x 9

OHP
75 x 5
90 x 5
100 x 7

Unilateral Calf Raise
70 x 10, 3 sets

Cable Reverse Flye
100 x 10 + 70 x 10 + 40 x 10, 3 sets

DB Lateral Raise
20 x 10 + 15 x 10 + 10 x 10, 3 sets

Cable Overhead Tricep Extension ss Hammer curls
12.5 x 10 + 15 lbs x 10, 3 sets

Good Mornings (haven’t done these in a while, felt weird lol)
95 lbs x 5 x 3 sets

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I don’t understand why I can’t clip the ring anymore like here

The only thing I’ve stopped doing are the broad jumps, so I’ll bring those back in

Also gonna try for 245 x 8 on skwats tonight. Fingers crossed!

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Rep sumo deadlifts are pretty good for building you up I’ve found. Are you running a particular program atm?

Oh really? I’m still running 5/3/1 beginners right now actually

13 December 2021

Squat
190 x 3
215 x 3
245 x 8

Bench
105 x 3
120 x 3
135 x 8

DB row
45 x 10 x 2
50 x 10 x 2

Dips + 10 lbs
10 x 3 sets

Meadows row
25 lbs x 10 x 3

Superset 3 sets

  1. Cable overhead tricep extension, 15 x 10
  2. DB Hammer curls, 20 lbs x 10
  3. DB regular curls, 10 lbsx 10
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For some people… in some contexts… relatively hi rep sumo deadlifts are effective. For myself we’ve found dis to be the case. Like 8s instead of 5s. For other lifts and 5/3/1 in general maybe not as optimal if u are at all inclined towards improving ur 1RM

Not really concerned about 1RM but I just wanna be strong in general. Still really want to reach a 315 squat though lol