Personal Bests

[redsquirrel]

Tell us about your best lifts!!

I'll start: I'm 5'4" 140, about 17% BF- Thank God it's winter! LOL!

Some of these are recent, some are about 6 months old.

Bench: 175 x 6
Squat: 225 for 2 sets of 8
Leg Press: 12 plates for 2 sets of 8
Pulldown: 140 for 2 sets of 8
Dips: bodywieght + 25lb and belt/chain for 2 sets of 8
Curls: 35lbs for 2 sets of 6
Rows: 140 for 2 sets of 8
Stiff leg: 120 for 3 sets of 10.

I've never tried a one rep max on any of these...guess I should...but wait- I ain't a powerlifter!! LOL!!

[sana]

3 weeks ago i did 14 plates for 8 reps on the leg press. they weren't partial reps but i was told i could have gone deeper

[THE BOUNCER]

Originally posted by sana
3 weeks ago i did 14 plates for 8 reps on the leg press. they weren't partial reps but i was told i could have gone deeper

[dreamgirl]

you girls are REALLY strong. I'm not even close!

Bench: I don't bench press - I do chest with hand free weights
Squat: 135 for 3 sets of 12
Leg Press: I don't do leg press -- this hurts my knees
Pulldown: 75 lbs for 3 sets of 12
Dips: bodywieght 3 sets of 12
Pull-ups: 5 (with hands facing away from you)
Curls: 25 lbs for 3 sets of 12
Single Arm Tricept Overhead: 20 lbs for 3 sets of 12
Rows: honestly can't remember what weight I use... 60?
Stiff leg (dead lift): 60 for 3 sets of 12


I'm still surprised at how strong you girls are! It's amazing! Good work!

[dreamgirl]

I'm also 5'2 and normally 125 lbs. (unpregnant)

[urso8up]

Originally posted by dreamgirl
I'm also 5'2 and normally 125 lbs. (unpregnant)

Your pregnant...Prove it where is the belly!!!!

[Aurora]

Curls - 30lb DB x 6
Shrugs - 75lb DB x 6
Stiffs - 135 x 6
Tricep pushdowns (rope) 110 x 4
1 arm DB rows - 70lbs x 6


haha from one extreme to another, wanna see my weakest ones: (these are the best I have ever done too)

Bench - 90lb
Squat - 125lb
Lat pulldowns - 110lb
Seated calf raise - 120lb

compounds suck ass for me.

[Puddles]

Earlier this year I was at my strongest and have since lightened up.

Leg Press, 10 plates, 3 sets of 12
Lat Pulldowns, 140, 2 sets of 12 and 8 on the last set
Donkey press, full rack plus 4 plates (around 600 lbs) 4 sets of 12 (this I still do)
Shrugs, 65 lbs, 3 sets of 12
Bicep curls, 27.5 lbs, 3 sets of 12

[Faye]

Hmmmmm.....

Squat 135 lbs 3 sets of 8
SLDL 135 lbs 3 sets of 12
Bench 95 lbs 3 set of 8-12
Curls 30 lbs 3 sets of 6-8
Dips Bodyweight 20+
Pull-ups Bodyweight 10

....that's all I can think of right now....

[jacques derrida]

thankfully i don't gauge my progress only by my lifts!

i'm 5'4", 132, and somewhere between 16-18%

Incline bench: 70lbs (i am working on chest because i let it lag for too long) 3 sets of 8
Squat: 140 for 4 sets of 6
Sled 45° Leg Press (usually at end of routine): 250lbs for 3 sets of 8
assisted wide grip chins: body weight minus machine assistance= 60lbs 3 sets of 10
Curls: 15lbs for 3 sets of 10 (hey i'm doing something right when i have decent sized biceps!)
SLDL: 155lbs for 4 sets of 6.

[Faye]

Last night.... I squated....

115 lbs x 15 (warm up)
135 lbs x 12
155 lbs x 10
175 lbs x 8
185 lbs x 8
205 lbs x 6 first time ever!
225 lbs x 2 first time ever - I think I could have done 3 but I was scared...

I can't help but share I'm so damn excited!

[Puddles]

Originally posted by Faye
Last night.... I squated....

115 lbs x 15 (warm up)
135 lbs x 12
155 lbs x 10
175 lbs x 8
185 lbs x 8
205 lbs x 6 first time ever!
225 lbs x 2 first time ever - I think I could have done 3 but I was scared...

I can't help but share I'm so damn excited!

NICE!!!

[redsquirrel]

Originally posted by Faye
Last night.... I squated....

115 lbs x 15 (warm up)
135 lbs x 12
155 lbs x 10
175 lbs x 8
185 lbs x 8
205 lbs x 6 first time ever!
225 lbs x 2 first time ever - I think I could have done 3 but I was scared...

I can't help but share I'm so damn excited!

Just a word of advice.....other than your warm up set you did 5 sets..maybe 6, right? Why not use that energy you used for fewer sets but at higher weight? You obviously have no trouble doing weight up to 185. Do 4 working sets, instead of 6. That way you would get more bang for your buck, and it would look something like this:

135 x 10
155 x 8
185 x 8
205 x 6

Based on your "first time lift" am I wrong to assume you are taking anything right now? Either way, I have seen tremendous growth lifting at my max weight, rather than capping myself out because of lighter weight and higher reps. Who knows...you may be able to do more than the 225, if you hadn't used up all your energy and strength!


Here's what my leg workout looks like:

SQUAT:
115 x 12 (warm up)
135 x 10
185 x 8
205 x 8

LUNGES W/ DB:
20LBS X 10
25LBS X 8
25LBS X 8

LEGPRESS:
8 PLATES X 10
10 PLATES X 8
10 PLATES X 8
( sometimes more depending on if I squat or not)

EXTENSIONS:
90LBS X 12
105LBS x 12

[redsquirrel]

Originally posted by Faye
Last night.... I squated....

115 lbs x 15 (warm up)
135 lbs x 12
155 lbs x 10
175 lbs x 8
185 lbs x 8
205 lbs x 6 first time ever!
225 lbs x 2 first time ever - I think I could have done 3 but I was scared...

I can't help but share I'm so damn excited!

BTW- those are great first time #'s. I remember the first time I squatted 225 it was total jubilation!!! ...Even though I though the weight was going to crush me through the floor! LOL

[Faye]

The reason that there were so many set was b.c. I didn't think I'd make it to 205 or 225! And yeah, I thought that the 225 was going to crush me! Oh, and these aren't first time #'s, 225 has been a goal of mine for a long time, this was just the first time I hit it, and I'm so excited about it I just had to share!

Your comment about the volume of the workout is pretty much what I've heard from others too, but no one has given me a reccomendation for next time, thanks. Next time I will try it as you suggest.

My left knee is bothering me so I'm not doing leg presses or extentions right now (for some reason my knees are fine with squats though, weird) . Right now I'm sticking with compound movements that don't hurt my knees, so my leg day looks like this:

Squats - as above (a least last time)

Dead lifts (from the floor)
135 x 10 reps x 4 sets - I am just learning how and I'm still working on my form. I'm using these to stengthen my hips and lower back b.c. that is where I'm weakest in my squat.

SLDL
135 x 12
155 x 10
175 x 8
185 x 6

Smilth Machine Reverse Lunge
50 x 12
70 x 10 x 3 (if I use more weight my form goes to shit)

[redsquirrel]

Remember, it's all mental when you're doing weight you've never done before. It's all about visualization. It also makes a huge difference if you have the energy and strength reserves to do it. When you haven't pre-exhausted yourself with so many sets, you will feel much more comfortable doing the weight.. Good luck!

[NPC CHicka]

Well-

Living with a powerlifter has forced me to change my training in the offseason some. With my husband competing in the Arnold Classic for the WPO, I've had to train with him this training cycle.

I never do 1 rep maxes, but I had to train heavier this year to keep up with the hubby.

Sample lifts:

Bench: 275 x4
Squats: 315x10
barbell curls biceps:105 x5
dips: bodyweight+45 lb plate x6
hack squats: 5 wheels per side x 6

-------

No wonder my body weight soared this year to 220........LOL

Lots of food, good weight in the gym, the right chemical cocktails and the body WILL grow.


NPC CHicka

[redsquirrel]

I have some updates...I'm super excited about these lifts!

Squat- 245lb x 7
Leg Press- 540lb x 8
Hack squats- 140lb x 8
Bench- 195lb x 5
Pulldown- 150 x 8
DB Rows- 60lb x 8
DB Press- 45lb x 8
Dips- BW + 45lbs x 8

[Puddles]

Originally posted by redsquirrel
I have some updates...I'm super excited about these lifts!

Squat- 245lb x 7
Leg Press- 540lb x 8
Hack squats- 140lb x 8
Bench- 195lb x 5
Pulldown- 150 x 8
DB Rows- 60lb x 8
DB Press- 45lb x 8
Dips- BW + 45lbs x 8

WTG!!!