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Phil--Congratulations on the DL. For a while there you and I were doing similarly on a number of lifts, but you're really pulling out there on the DL. Your hard work is paying off.

Cheers Doc.

It's a surprising result really, as i've not really done any serious leg work since July due to a torn meniscus. I get the results of my MRI next week and the surgeon and i will discuss what needs to be done. So considering that i's a good lift. 180kgs/400lbs is the next target, which will be done by the New Year, unless of course i have to have an operation.

Phil.

I've decided to follow the Wendler 531 program for a while on bench press and squats, so i'm using this space to write down my percentages. I'm going to be a little conservative on my squat 1RM and a little liberal with my bench 1RM.

Bench 1RM 90kgs
90% 1RM 81kgs

Wk 1 - 52.5kgs x 5 / 60kgs x 5 / 70kgs x 5+

Wk 2 - 57.5kgs x 3 / 65kgs x 3 / 72.5kgs x 3+

Wk 3 - 60kgs x 5 / 70kgs x 3 / 77.5kgs x 1+

Wk 4 - 32.5kgs x 5 / 40kgs x 5 / 50kgs x 5

Squat 1RM 115kgs
90% 1RM 103.5kgs

Wk 1 - 67.5kgs x 5 / 77.5kgs x 5 / 87.5kgs x 5+

Wk 2 - 72.5kgs x 3 / 82.5kgs x 3 / 92.5kgs x 3+

Wk 3 - 77.5kgs x 5 / 87.5kgs x 3 / 97.5kgs x 1+

Wk 4 - 42.5kgs x 5 / 52.5kgs x 5 / 62.5kgs x 5

Whoo-eee! 180kg. I wasn't so impress until I converted it to pounds to help my colonial mind. That's crowding #400 awfully closely! Congratulations. I'll bet that felt really cool when it came up.

180kg is nice. That's more than 2x my bodyweight (about 88kg)!

Cheers guys. It did feel good to get up, once i'd got past the head rush and could see again.

396lbs, just a smidgen away from what i would call a decent deadlift weight.

190kgs here i come.

Well done!

You should of sneaked the collars on to pass the 400lbs mark

KPj

If i had the big chunky collars on it probably would have done it.

I'll lift 185kgs this Friday and that will be it anyhow.

Yeah, I noticed as well that you pulled 180 after squats. As they say - Fatigue masks fitness. Going in fresh you would have atleast 185... There's rarely any harm in saving yourself, though. Quite a lot of the time i'll do a 'heavy single' as opposed to a 1RM so, you leave that horrible looking, 'disc bulging' rep in the tank. I actually hardly every go for a true 1RM. Anyway - keep up the good work

KPj

First cycle of 531 for bench press completed, apart from the deload.

Working 1RM was 81kgs.

12 x 70kgs (95.5kgs)
12 x 72.5kgs (99kgs)
8 x 77.5kgs (95.5kgs)

First cycle of 531 for squats complete.

Working weight was 103.5kgs

87.5kgs x 12 (119.5kgs)
92.5kgs x 10 (120kgs)
97.5kgs x 6 (113kgs)

Cycle 2 Bench & Squats

I'm going to add 5kgs to both lifts. I know it should only be 2.5kgs for bench but i really didn't know what my 1RM was and my guess was a little way off.

Bench 1RM 95kgs
90% 1RM 85.5kgs

Wk 1 - 55kgs x 5 / 65kgs x 5 / 72.5 x 5+

Wk 2 - 60kgs x 3 / 67.5kgs x 3 / 77.5kgs x 3+

Wk 3 - 65kgs x 5 / 72.5kgs x 3 / 82.5kgs x 1+

Wk 4 - 35kgs x 5 / 42.5kgs x 5 / 52.5kgs x 5

Squat 1RM 120kgs
90% 1RM 108kgs

Wk 1 - 70kgs x 5 / 80kgs x 5 / 92.5kgs x 5+

Wk 2 - 75kgs x 3 / 87.5kgs x 3 / 97.5kgs x 3+

Wk 3 - 81kgs x 5 / 92.5kgs x 3 / 102.5kgs x 1+

Wk 4 - 42.5kgs / 55kgs x 5 / 65kgs x 5

28/12/09

Progress in 2009.

Squat 112.5kgs - 125kgs
Deadlift 150kgs - 190kgs
Bench Press - 72.5kgs - 95kgs
Barbell Press unknown - 55kgs
Pullups (wide pronated) 5 - 11
(supinated) 10 - 12
(narrow neutral) ? - 12

Nice dead!

Yeah, 192.5...sweet. Closing in on 200 kg!