I've got one more week of NROL Break In. I'm not sure if I'll start a Strength or Hypertrophy program next. I'm anxious to get some lower reps in to see what my deads and squats are in the 6-10 rep range.
I'm pretty proud of the 205x12 if I do say so myself!
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I just got my barbell a few days back and attempted my first max deadlift. I'm at 305lbs. at 180lb. body weight. Conventional deadlift with mixed grip.
Have any of you pulled a lat muscle near the arm pit and tricep? I did that a week ago. I was doing box squats in the square bar. I went to heavy. I was feeling strong that day so I went up to 300lbs. I felt a small pull. It's also the first time I did some kind of dead lifting. I wish I stayed light.
I guess I need to get to at least 200 before I get on the the list. I am at 135 for 1RM right now. I tested it for the first time today doing a pyramid and I did not do each set at the best weight because I was unsure which weight it would be at. Some of the sets I had to bump up the weight by 10 lbs and the last set for my 1rm, 20 lbs added. Today was my first time doing this, so I started slowly. next monday I will defiantly be doing it right and hopefully my 1rm will be higher and more accurate or maybe it already is accurate. My rest time is at 1-2 minutes the most. I dont see a need for a 5 minute rest at all. I think thats like too long and I already want to go to the next exercise already and dont have much energy to perform the next set.
reps... (everything until the last set I was not struggling for the last rep, so I knew the weight was not heavy enough)
8-10: 65lbs (can defiantly do more..too light)
6-8: 75lbs (can do more, so I upped my 20 lbs for next set)
4-6: 95lbs (can do more so I upped by 20 lbs again for next set)
2-4: 115lbs (same as above, had to up 20 lbs again for my hopefully last set)
1-2: finally found the right weight. 1rm is 135. I thought I was able to do 2 reps, but got the weight barely off the rack (have it set just above my ankles in the middle of my shin height where it suppose to be) for the 2nd rep and then somehow my hands wanted to let go of the bar. Maybe it was the grip giving out after 5 sets. I might have a higher 1rm than 135. I used a overhand grip. I also warmed up doing pull throughs (3 sets) beforehand to get my glutes ready and ready to go).
I am 5'0, 110 pounds by the way.
I am hoping I can get to 45 lbs on both sides of the bar so that I can deadlift from the floor.
your probably right, I want to make sure I can at least do 5 reps with 45 lbs on each side of the bar before I move to the actual ground and then set the bar on the rack to take the weights off and such or anything below a 45llb plate is too low for me (would feel like I am squatting down low to pick up the bar). Right now I am using a squat rack with a thing out in front that you can adjust the thingy's or take the thingy off, which I do and then the bar is set at mid-shin height where its supposed to be. not sure the name of the rack exactly, but its 1 where you can either set it on the rack or can take it to the ground or on horizontal thingys. or maybe its called a power rack. not sure exactly what its called. there are 2 different type of racks in the gym, one with the thingys inside the rack where you can squat or bench press or whatever in and the other one where you can only squat, military press, or deadlift or power clean or whatever
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