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Old 11-14-2011, 01:10 PM   #151
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Originally Posted by Kuytrider View Post
Thanks everyone

I have no idea what my 1RM in bench is to be honest. I did 95kgx5 without a spotter but 97.5kg felt heavy both times and I have no idea how many I would have got. I'm going for 105kg and if it feels ok, I might try 110kg or 107.5kg
i googled 110kg to lbs... 243 lbs. go for it bro!

what's a good rule of thumb for estimating the conversion from kg to lbs? double it?
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ

Last edited by tank; 11-14-2011 at 01:11 PM. Reason: metric question
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Old 11-14-2011, 01:25 PM   #152
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i googled 110kg to lbs... 243 lbs. go for it bro!

what's a good rule of thumb for estimating the conversion from kg to lbs? double it?
I normally have a calculator on standby and just multiply kgs by 2.2; with so many logs, it makes it easier
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Old 11-14-2011, 01:26 PM   #153
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I normally have a calculator on standby and just multiply kgs by 2.2; with so many logs, it makes it easier
cool, thanks lol.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 11-15-2011, 08:49 AM   #154
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Turns out Tank was right, I did go for it on bench today and got it

Bench
Barx10
50x8
65x5
75x3
85x1
95x1
105x1PR until...
110kgx1 PR

Got some young lad to spot at 105 and got him to keep his hands off the bar even though he almost grabbed it when the bar went halfway up!
He left and I used another lad for 110 who had his fingers on it but I don't know how much if any of the weight he lifted. He claimed I could easily have done another rep.

Bench
75kgx5x5: Preparing for the new workout so I tried this out. Felt ok as a starting point.

Row:
60x5x5
Felt alright.

Decline bench with twists: 3 x 12

PR attempt at squats on Thursday, hoping to hit 145kg.
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Old 11-15-2011, 11:19 AM   #155
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Originally Posted by Kuytrider View Post
Turns out Tank was right, I did go for it on bench today and got it

Bench
Barx10
50x8
65x5
75x3
85x1
95x1
105x1PR until...
110kgx1 PR

Got some young lad to spot at 105 and got him to keep his hands off the bar even though he almost grabbed it when the bar went halfway up!
He left and I used another lad for 110 who had his fingers on it but I don't know how much if any of the weight he lifted. He claimed I could easily have done another rep.

Bench
75kgx5x5: Preparing for the new workout so I tried this out. Felt ok as a starting point.

Row:
60x5x5
Felt alright.

Decline bench with twists: 3 x 12

PR attempt at squats on Thursday, hoping to hit 145kg.
excellent! smash those squats.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 11-15-2011, 12:02 PM   #156
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110kgx1 PR
Congrats! Nice work hombre.
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Old 11-17-2011, 06:17 AM   #157
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Squat
70x8
85x5
100x3
115x1
130x1
145x0
100x5
An absolutely pathetic attempt Didn't even get close. Got trapped at the bottom and couldn't summon any strength so left it go to the safety bars. Racking my brains trying to figure out why I made such a bad attempt. I admit, it took me a few seconds to get set which certainly didn't help but that doesn't explain the weakness at the bottom.
I have made 140kg with admittedly great difficulty when I did 117.5kgx5. Now I can do 127.5kgx5 so it makes no sense. 130kg felt easy enough then my legs felt weak. However, this also happened before my 150kg deadlift and I nailed that.

Very, very disappointed as I have worked on squat more than any lift. I will start at 125kg for the 5 singles in squat, 135kg for deadlift, 95kg for bench and 65 for push press. Guess it will feel sweeter when I do finally crush 145kg in the squat and beyond.
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Old 11-17-2011, 08:12 AM   #158
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Awesomework inhere K, Good maxes!
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Old 11-17-2011, 08:22 AM   #159
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I wouldn't worry too much Kuyt, you know you can probably do 140. Sets of 5's don't necessarily prepare you physically or mentally for max attempts so cut yourself some slack.
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Old 11-17-2011, 08:32 AM   #160
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I wouldn't worry too much Kuyt, you know you can probably do 140. Sets of 5's don't necessarily prepare you physically or mentally for max attempts so cut yourself some slack.
It was still a surprise and I felt so weak at the bottom. Once I get halfway up, I fly up with any weight but I suppose that's the case for everyone on the squat.
Looking forward to the singles and owning 5 singles at 125kg. 130kg felt easy enough today so I should be ok.

Thanks Swede. Today was just a downer after so many ups. Deload sessions next week before my first heavy workout on squats next Saturday. Saturday morning is the best time to get the power rack in that gym. Perhaps today was an indication that I need a back off week. Thinking to go in Monday, tuesday and thursday before Saturday to get the feel for 4 day weeks. Any tips on deloading % and volume?
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