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Here we go. (Big breath.)
Squat: 215-205-205 – Not happy with form. Stay at 205.
Press: 125(f4)-120-120(f5) – Obviously will stay at 120
Deadlift: 330 – Felt good. Will go up.
Question for you before I attempt this workout: what press did you use? shoulder?
Yes, the shoulder press.
We’re going to start a powerlifting unit in P.E.
We’re going to be doing these three lifts, with the bench press alternating with the shoulder press every other time, for the next couple of months.
It’s a really good experience if you want to join us.
But it’s not the funnest thing.
I will join you! Lately, I’ve been trying to get one workout a week where I focus on some kind of heavy weightlifting. This should keep me moving forward.
Squat: 185-195-205. Was a little dicey getting to the bottom of the squat at 205.
Press: 95-115 (f3)-105. Undershot, then overshot.
Deadlift: 225. Will definitely be working on this.
V-unit: Stay at the weight where your form can really be locked in. Don’t go up if it’s getting dicey at the bottom. I really recommend the Rippetoe videos on Art of Manliness on squat, press, bench and deadlift. Extremely helpful.
Squat: 205-205-205 – This felt better. With Mr. Burns’ coaching, focused on these points: keep upper back tight, squeeze belly, hip drive. Will go up.
Bench: 155-155-155 – Felt good, will go up.
Deadlift: 335. Squishy in upper back, will stay.
Mr. H: Thanks for the feedback. Will take all the help I can get.
So I showed up to my ultimate condition class at the Y taught by a trainer who is Crossfit certified and mobility certified. Lo and behold, our workout for the day was working on our five rep maximum on back squat, bench press and deadlift! (We never do weightlifting, although that will be changing). We also did interval training on the rower as a fourth station.
Back squat: 175-185-205 Will stay. Got a lot of tips here. Using a high bar position.
Bench press: 135-145-155 (f4) Will do 145 next time.
Deadlift: 225-235-255 Will go up. Got some good tips to keep me from over extending back.
Finished with 100 burpees for time:
6:55
(was told afterward that my burpees could’ve been stricter at the end)
Awesome, V-unit! That’s amazing!
I did:
Back squat: 210-210-210 — will go up.
Press: 120-120-120 — will go up.
Deadlift: 335 — this felt SO heavy for some reason. Staying at this weight.
Back squat: 215-215-215 — will go up
Bench: 160-160-160 — will go up
Deadlift: 335 — felt better than it has … will go up
Back Squat: 180-185-190
Press: 100-105-105
Deadlift: 205- Will go up
I’m excited to take part of this Powerlifting session. I wasn’t too sure of what my work sets would be, but I made the mistake of watching the AoM Rippetoe video on the back squat after I worked out. Definitely had the incorrect back angle and was not driving with my hips enough.
Looking forward to Wednesday lifts now to see what the changes will bring and watching the plates on the bar increase over time!
Good to hear from you, Ryan! Nice work!
After watching recommended videos, I switched back to the low bar position on my back squats.
Back squats: 215-215-215—will stay
Press: 105-105-105—will go up
Deadlift: 160—will go up
Mr. H: Do you do your deadlifts one right after the other? Or do you rest a little bit between reps?
Also, do you go up in the exercises only when you can do all three sets at a higher weight (for squat and press)
And, finally, is their a goal you are shooting for with each movement over the next couple of months? A particular number? Percentage of body weight?
Deadlift should pretty much be touch-and-go. No regripping. It’s harder if you rest at the bottom anyway.
You go up on each exercise when you can do all 15 reps (3×5) with good form.
Rippetoe says your goal should be to go up 15 lbs per week on the squat and deadlift, and 5-10 lbs per week on the presses. I’ve moved at a much slower pace. My goal is simply to get stronger, not to hit a particular number. But I’m old. But in the P.E. class I also feel like I’m pulling the reins in on these youngsters who want to go up in weight even when their form is poo-poo.
Thanks for your help with my questions! I’ll be going at a slower pace with my deadlifts now. I had to regrip on my last go. Will shoot for 5 lbs per week on press and squat. Will definitely focus on form though.
Back squat: 215-215-215. Will stay.
Bench: 150-150-150. Will go up.
Deadlift: 245 (went back down in weight to make sure I was touch and go). Will go up.
Great job V-unit!
Back squat: 220-220-220. Feeling great—will go up.
Press: 125(PR)-125(f4)-125(f5). Didn’t rest long enough between sets. Must do better.
Deadlift: 335. Forgot I should have gone up! Definitely will go to 340 next time. Really trying to focus on upper back and shoulders remaining in position.
Back Squat: 190-190-185 Felt good to start but took some weight off to keep form. I enjoyed the new approach after watching the videos
Press: 105-100-95 Overshot this one. Had troubles locking out the elbows so went down
Deadlift: 210 Definitely will go up
I was really looking forward to these lifts.
Mr. H: What does the f stand for in the weight you are listing? Is that how many you kept proper form?
Keep it up, Ryan!
The f means that I failed on that rep. So when I did my presses yesterday, I was only able to complete 3 reps on the second set—I failed on rep 4. Also, PR (on the first set) means that 125 was a new 5-rep max for me on the shoulder press.