What do you Bench/Squat/Deadlift?

[untouchable]

why do you guys like to squat, doesn't it make your butt big like a melon lol ?

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[untouchable]

lol the average gym-goer also does not understand that getting ripped is mostly dependent on diet

yeah, I understand that. I mostly go to the gym so that I can eat whatever the hell I want to without putting on weight. I don't want to get ripped, nor do i care to get ripped because then my back will look like a V, and I will have no neck at all.

For example, after going to the gym, lifting weights a few weeks ago, running for 40 minutes, I then ate 7 slices of pizza with my friends about two weeks ago. Dieting means you have to eat tasteless food and such 🙁

 

[untouchable]

I bench 25 wooohooo

 

[dawgbone]

why do you guys like to squat, doesn't it make your butt big like a melon lol ?

i bench 25 wooohooo

lololololololololololol

 

[Danlee07]

You're better off just getting warmed up, than static stretching pre- any explosive/strength related exercise. Static stretching has the best results post workout.

I dont know what you're talking about, but you need to stretch/warmup before squatting... and before the squat warmups. before whatever muscle group.

Ya diet + sleep has a lot to do with it... but some people are just blessed to be able to eat complete crap and have a leaner look ha.

 

[cliffhuxtableDO]

I dont know what you're talking about, but you need to stretch/warmup before squatting... and before the squat warmups. before whatever muscle group.

Ya diet + sleep has a lot to do with it... but some people are just blessed to be able to eat complete crap and have a leaner look ha.

Warming up is more important. Static stretching before a lift like squat will not be beneficial. Think of your muscles like rubber bands. If you stretch them too much then you'll lose the elasticity, which will limit the amount of weight you can work with. As someone else said, if you're going to stretch pre-workout it needs to be dynamic stretching. Save the static stretching for post-worktout.

This is the most academic source I could find (as I'm not in school right now and don't have access to the big databases). It's just one example, but it hits on what we're talking about.
http://www.nsca-lift.org/HotTopic/download/Stretching Force Production.pdf

 

[Danlee07]

Warming up is more important. Static stretching before a lift like squat will not be beneficial. Think of your muscles like rubber bands. If you stretch them too much then you'll lose the elasticity, which will limit the amount of weight you can work with. As someone else said, if you're going to stretch pre-workout it needs to be dynamic stretching. Save the static stretching for post-worktout.

This is the most academic source I could find (as I'm not in school right now and don't have access to the big databases). It's just one example, but it hits on what we're talking about.
http://www.nsca-lift.org/HotTopic/download/Stretching Force Production.pdf

Yeah... but I was saying to do dynamic stretches lol. I would never do statics before a heavy day

 

[cliffhuxtableDO]

You're better off just getting warmed up, than static stretching pre- any explosive/strength related exercise. Static stretching has the best results post workout.

I dont know what you're talking about, but you need to stretch/warmup before squatting... and before the squat warmups. before whatever muscle group.

Ya diet + sleep has a lot to do with it... but some people are just blessed to be able to eat complete crap and have a leaner look ha.

Yeah... but I was saying to do dynamic stretches lol. I would never do statics before a heavy day

I guess you just didn't see the part where I said static in the first place.

 

[eyang22286]

I didn't realize the importance of flexibility in EVERYTHING you do until it was too late. Now I'm trying to gain what was never there.. dynamic before, static after. I have seen improvements, but there's a long road ahead. Lesson: f***ing stretch.

dude for real. when i switched over to p90x for 3 months, the biggest shocker was how inflexible i was. the best improvement, amongst the many great things that program does for you, is in flexibility. going back to lifting hard at the gym now, i still keep the p90x yoga workout in my weekly routine.

+1 here on flexibility seriously doing wonders for nearly everything

 

[Bayonetwork]

Agreed that paleo/primal is awesome. Crossfit has always appealed to me but I've never really done it. The only time I've done WODs is when I had a buddy who was obsessed.

Anyway, how are you juggling crossfit with life? Are you pre-med, med student, or a resident? The crossfit workouts seem shorter, but you are getting some pretty quick 5K times, so you must be getting great cardio.

Can you do crossfit in a normal gym or do you need a crossfit gym? The one by my house was like over $100 a month and I didn't feel like paying 4-5 times more for crossfit.

-Im a premed student, senior, work part time as EMT and studying for MCAT. I still find time to do at least a 30min workout 5-6 times a week. If there is no anterior motives driving you to workout and you just show up when you can, it will happen. Overtime it will become independent of mood, time, etc. and will just happen. Same with diet, just keep healthy stuff around and good things will happen.

-As far as WOD's go, Crossfit main site workouts are NOT for beginners. I have put together a beginners program document I will attach. START THERE! If you try to jump in and do the WOD's you will likely get injured or not progress as you would like. This applies EVEN IF you have decent cardio or weightlifting skills.

-READ THE CROSSFIT ARTICLES AND FAQ. They will tell you everything you need to know to get right. You will notice they encourage you to do the WODs along with playing a sport or doing some other physical activity. For me that is trail running or mountain biking and olympic lifts. Before every WOD I do the CF warmup (in the FAQ!) and work on perfecting one of the main lifts usually working up towards my max. In order to get stronger you have to pick up heavy **** and throw it around at near max levels several times per week. Same with cardio, to increase it you must do it. CF WODS will get you into great shape alone, but in order to really reap the benefits of the WOD you must have great cardio/strength ratio.

-My father and I have slowly built a cheap garage gym. (He lives close by for now). It has everything I need to do any WOD and total cost was under $1000. Crossfit gyms are overpriced IMO and I cannot afford them. Go to crossfit.com and read the FAQ on how to build a gym or workout if you dont have access to a lot of equipment. There are PLENTY of WODS you can do with just a barbell/weights and a pullup bar. There are also substitutions for MANY of the exercises. If you cannot do muscle ups on rings for example, the sub is 4 pullups and 4 dips per muscle up rep. So, you DO NOT need to go to a CF gym, in fact CF is built around being user/equipment friendly as well as being universal (i.e. you can do many of the WODs on a cruise if you wanted or in a hotel).

-I include a diet portion in my document that gives a simple profile on a good diet and is not hard to follow. It is also fairly cheap and not time consuming.

-I have spent endless hours researching and perfecting my diet/exercise routine. Crossfit is in a league of its own as a comprehensive fitness program. Ive done a month of p90x and while it will get you toned and in pretty good shape it lacks in longevity. Fitness is a marathon, not a 90 day trim up to look good in you swim suit. YOU WILL LOOK GOOD by doing Crossfit as you will get into amazing shape.

-The design of CF is to be great at everything but not necessarily the best at any one thing. I can run a fast 5k or half marathon but not beat people who do only that. Same with lifting, I can hold my own but I wont outlift and olympic lifter. There are 10 components to fitness, they are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. YOU WILL INCREASE IN ALL THESE WITH CF! You will also be weak in some, so never stop trying to fix those. You are only as strong as your weaknesses. Many people get into the habit of handpicking WODS they know they will be better at. HUGE MISTAKE! Do the WOD as prescribed and never yourself to keep skipping over something you cant do. LEARN IT AND PERFECT IT!

I live in the American Gardens Building on W. 81st Street on the 11th floor. My name is Bayonetwork. I'm 27 years old. I believe in taking care of myself and a balanced diet and rigorous exercise routine. In the morning if my face is a little puffy I'll put on an ice pack while doing stomach crunches. I can do 1000 now. After I remove the ice pack I use a deep pore cleanser lotion. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub. Then I apply an herb-mint facial mask which I leave on for 10 minutes while I prepare the rest of my routine. I always use an after shave lotion with little or no alcohol, because alcohol dries your face out and makes you look older. Then moisturizer, then an anti-aging eye balm followed by a final moisturizing protective lotion. There is an idea of a Bayonetwork. Some kind of abstraction. But there is no real me. Only an entity. Something illusory. And though I can hide my cold gaze, and you can shake my hand and feel flesh gripping yours, and maybe you can even sense our lifestyles are probably comparable, I simply am not there. And I lift weights real real good.

Great movie! Reminds me of Orwell's 1984. Scary part is where are there now! The non-ego personified...

 

[TxSVT]

currently(185 pounds)

bench :340
squat: 350
deadlift:450

In high school (powerlifting..165 pounds)

bench:325
squat:470
deadlift:485

Saw this thread and was glad to see so many aspiring doc's big on lifting.

sweet stats bayonetwork, I just recently started doing crossfit WOD's.... They are intense !

 

[MCAT guy]

-Im a premed student, senior, work part time as EMT and studying for MCAT. I still find time to do at least a 30min workout 5-6 times a week. If there is no anterior motives driving you to workout and you just show up when you can, it will happen. Overtime it will become independent of mood, time, etc. and will just happen. Same with diet, just keep healthy stuff around and good things will happen.

-As far as WOD's go, Crossfit main site workouts are NOT for beginners. I have put together a beginners program document I will attach. START THERE! If you try to jump in and do the WOD's you will likely get injured or not progress as you would like. This applies EVEN IF you have decent cardio or weightlifting skills.

-READ THE CROSSFIT ARTICLES AND FAQ. They will tell you everything you need to know to get right. You will notice they encourage you to do the WODs along with playing a sport or doing some other physical activity. For me that is trail running or mountain biking and olympic lifts. Before every WOD I do the CF warmup (in the FAQ!) and work on perfecting one of the main lifts usually working up towards my max. In order to get stronger you have to pick up heavy **** and throw it around at near max levels several times per week. Same with cardio, to increase it you must do it. CF WODS will get you into great shape alone, but in order to really reap the benefits of the WOD you must have great cardio/strength ratio.

-My father and I have slowly built a cheap garage gym. (He lives close by for now). It has everything I need to do any WOD and total cost was under $1000. Crossfit gyms are overpriced IMO and I cannot afford them. Go to crossfit.com and read the FAQ on how to build a gym or workout if you dont have access to a lot of equipment. There are PLENTY of WODS you can do with just a barbell/weights and a pullup bar. There are also substitutions for MANY of the exercises. If you cannot do muscle ups on rings for example, the sub is 4 pullups and 4 dips per muscle up rep. So, you DO NOT need to go to a CF gym, in fact CF is built around being user/equipment friendly as well as being universal (i.e. you can do many of the WODs on a cruise if you wanted or in a hotel).

-I include a diet portion in my document that gives a simple profile on a good diet and is not hard to follow. It is also fairly cheap and not time consuming.

-I have spent endless hours researching and perfecting my diet/exercise routine. Crossfit is in a league of its own as a comprehensive fitness program. Ive done a month of p90x and while it will get you toned and in pretty good shape it lacks in longevity. Fitness is a marathon, not a 90 day trim up to look good in you swim suit. YOU WILL LOOK GOOD by doing Crossfit as you will get into amazing shape.

-The design of CF is to be great at everything but not necessarily the best at any one thing. I can run a fast 5k or half marathon but not beat people who do only that. Same with lifting, I can hold my own but I wont outlift and olympic lifter.There are 10 components to fitness, they are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy.YOU WILL INCREASE IN ALL THESE WITH CF! You will also be weak in some, so never stop trying to fix those. You are only as strong as your weaknesses. Many people get into the habit of handpicking WODS they know they will be better at. HUGE MISTAKE! Do the WOD as prescribed and never yourself to keep skipping over something you cant do. LEARN IT AND PERFECT IT!




Great movie! Reminds me of Orwell's 1984. Scary part is where are there now! The non-ego personified...

Thanks for taking the time to post this. I am going to look it over tonight.

I like the philosophy of crossfit, which isn't "Lift lots of weight" OR "Have great cardio". I like the idea of all around fitness instead of just being one dimensional.

Thanks bro.

Edit: Reading over some of your stuff. Very good.

Btw, you mentioned after you go through the 12 weeks you would give tips on how to increase cardio on top of the WOD. What do you do? Some type of interval training post WOD?

I like this method of heavy weight followed with running, combining multiple types of fitness.

Also, some of the workouts seem too easy, like: As many in 20 minutes: 3 pull-ups, 6 pushups, 9 squats. That seems too easy. I'm actually in moderate shape, so I can't imagine that being difficult.

 

[RDlv]

b 225
sq 315 (x2)
dl 420 (once, repeated attempts at 425 have failed)

5'10", 228lb, 18" neck, 42" waist (@ umbilicus); ~25% BF (more likely >30%)
35yo

Goals for 2012 Fall:

-decent MCAT
-matriculate into DO school
-achieve >250lb BW
-achieve dl > 500lb
-achi9eve squat > 400lb
-achieve bench >300lb
-enter a PL comp prior to matriculation

...in that order...

 

[MCAT guy]

Goals for fall:

All around fitness.

Peak:

• cardiovascular/respiratory
• endurance
• stamina
• strength
• flexibility
• power
• coordination
• agility
• balance
• accuracy

 

[slatermd]

Also, some of the workouts seem too easy, like: As many in 20 minutes: 3 pull-ups, 6 pushups, 9 squats. That seems too easy. I'm actually in moderate shape, so I can't imagine that being difficult.

When you start pushing 30 rounds in 20 minutes it gets interesting. Not the hardest workout by any stretch but not easy.

That's a good day to work on something else afterward cause you'll still have some gas in the tank.

 

[loveoforganic]

What do y'all do for nutrition? I find it hard to eat

a) lean
b) high calorie
c) cheap
d) low prep time

Dunno if I just s*** tons of calories out, but between having a bench max of 195 in early high school when I primarily did weights and consumed >4000 calories/day high in protein, being a lazy ass for two years of college and eating whatever I wanted, and being in peak cardio from boxing for a year and a half more recently eating the best combo of a,b,c,d I can manage, I've never fluctuated below 139 (peak cardio) or above 145 (high school weights).

 

[eyang22286]

What do y'all do for nutrition? I find it hard to eat

a) lean
b) high calorie
c) cheap
d) low prep time

Dunno if I just s*** tons of calories out, but between having a bench max of 195 in early high school when I primarily did weights and consumed >4000 calories/day high in protein, being a lazy ass for two years of college and eating whatever I wanted, and being in peak cardio from boxing for a year and a half more recently eating the best combo of a,b,c,d I can manage, I've never fluctuated below 139 (peak cardio) or above 145 (high school weights).

If you're trying to bulk, don't eat lean. Eat 1 gram of protein per lean body mass (check out some of the lean body mass calculators online, calculates based on your body fat %). In addition, you need to be eating a lot more carbs and fats for the energy. Check out the nutrition section on forum.bodybuilding.com, the guys there have some great guidelines for bulking, cutting, and maintenance... for your case.. bulking.

Actually, since it seems like it's harder for you to gain weight, I'd say just screw the clean bulk... go for dirty bulk. You'll gain good mass AND you'll have a blast too!

Oh and one more edit... just buy any of the top/round/sirloin steaks that are on sale at the market and broil it like 2 minutes/side. comes out perfectly medium rare and takes like 5-10 minutes total lol.

 

[loveoforganic]

Define bulk 🙂 My ideal body image would be around +15-20 pounds, but at just under 6 feet, that's certainly not huge overall.

Just to be clear, by lean, I just meant low fat, not low protein, although it's hard to separate the two and maintain a,b,c,d. I can't go bonkers on the fat to get the protein - after my two lazy years in high school I cholesterolled a 199 (although I was relatively inactive over that time period in addition to eating poorly), and I'd prefer to not die of CAD at 55. I'll try the high red meat for a while though and see what happens. Thanks!

 

[patel2]

Define bulk 🙂 My ideal body image would be around +15-20 pounds, but at just under 6 feet, that's certainly not huge overall.

Just to be clear, by lean, I just meant low fat, not low protein, although it's hard to separate the two and maintain a,b,c,d. I can't go bonkers on the fat to get the protein - after my two lazy years in high school I cholesterolled a 199 (although I was relatively inactive over that time period in addition to eating poorly), and I'd prefer to not die of CAD at 55. I'll try the high red meat for a while though and see what happens. Thanks!

I have a similar body type to you (ecto), and wouldn't recommend a low fat diet, because you need fats to gain lean mass. Eats lots of almonds, PB, milk, omega-3 oils, eggs (with yolk), olive oil on EVERYTHING and your calories will add up fast; among other things, a low fat diet will lead to lower testosterone levels and inhibit muscle growth. Really the only types of fats to avoid are hydrogenated/corn oils.

On a side note- has anyone seen the movie fathead that questions the lipid hypothesis?

 

[dawgbone]

Also, some of the workouts seem too easy, like: As many in 20 minutes: 3 pull-ups, 6 pushups, 9 squats. That seems too easy. I'm actually in moderate shape, so I can't imagine that being difficult.

Do this non-stop and re-post with your thoughts. If you aren't smoked, you're doing it wrong/not fast enough.

 

[eyang22286]

Define bulk 🙂 My ideal body image would be around +15-20 pounds, but at just under 6 feet, that's certainly not huge overall.

Just to be clear, by lean, I just meant low fat, not low protein, although it's hard to separate the two and maintain a,b,c,d. I can't go bonkers on the fat to get the protein - after my two lazy years in high school I cholesterolled a 199 (although I was relatively inactive over that time period in addition to eating poorly), and I'd prefer to not die of CAD at 55. I'll try the high red meat for a while though and see what happens. Thanks!

Ah ic ic, but there's also a lot of very lean cuts of beef. try to get some red meat in your diet once every week or even two. it's very concentrated in protein and there's some good fats your body needs that can be found in red meats too.

patel2 hit it dead on with the fats, they're pretty essential. i totally agree with throwing olive oil on everything and eating lots of almonds. also, i think the leanest and cheapest option for meat is probably skinless chicken breasts.

as for cost... check out costco for sure. they're hands down the cheapest for buying almonds/nuts in bulk, chicken breasts, and even beef lol. a large part of my protein intake is from those individually packaged frozen kirkland chicken breasts - worth your money haha.

just to add another mean where you can stuff a lot of nutrients in: breakfast. for a quick and nutritious breakfast after working out in the mornings now, i heat up about 2 servings of oatmeal and let it cool while i get ready. make protein shake w/ skim milk and then put oatmeal in shake. i think it's delicious and a lot of people from bodybuilding.com do it too (where i found out about it). you can quickly get in about 40-50g of carbs and 40-50g of protein. pretty healthy and relatively cheap too.

 

[loveoforganic]

Thanks for the advice amigos! Will give that stuff a try

 

[DbDan]

just to add another mean where you can stuff a lot of nutrients in: breakfast. for a quick and nutritious breakfast after working out in the mornings now, i heat up about 2 servings of oatmeal and let it cool while i get ready. make protein shake w/ skim milk and then put oatmeal in shake. i think it's delicious and a lot of people from bodybuilding.com do it too (where i found out about it). you can quickly get in about 40-50g of carbs and 40-50g of protein. pretty healthy and relatively cheap too.

Actually, you don't even have to cook the oatmeal to be honest. I have a magic bullet and I just grind them up into essentially a powder, add chocolate protein, some natty PB and water and it is delicious. May have to chew at times if the oatmeal happens to clump but it works well and its pretty solid macros overall.

 

[MCAT guy]

Try the paleo or primal diet.

You won't gain as much bulk but you will be super lean and muscular.

Basically: Meat, Veggie, Eggs, Fruit, Nuts, water, tea, coffee
No: Bread, pasta, oatmeal, juice, soda, etc

 

[addo]

Ive done some catching up since this thread started... I am now at right about 500 lbs bench, 900 lbs squat, and 400 squat. I know im still lagging behind but just give me 3 more days and i think ill be in the quadruple digits.

 

[Bayonetwork]

Btw, you mentioned after you go through the 12 weeks you would give tips on how to increase cardio on top of the WOD. What do you do? Some type of interval training post WOD?

I like this method of heavy weight followed with running, combining multiple types of fitness.

Also, some of the workouts seem too easy, like: As many in 20 minutes: 3 pull-ups, 6 pushups, 9 squats. That seems too easy. I'm actually in moderate shape, so I can't imagine that being difficult.

I thought that WOD you describe was 5 pullup, 10 pushup, 15 squats but either way should not be easy! Its def not as hard as some but if you keep a violent pace and get upwards of 25rds its a good WOD. One of the great things about the WOD is it often looks easy because it is broken down into rounds and nothing in and of itself is that hard. It also helps to know the top athletes times to get an idea of pace which for them is insane.

Anyways, as far as supplementary cardio/strength stuff goes...like I said you have to pick up heavy **** as much as possible thats a simple as I can say. I usually work towards my max in one of the 5-6 main lifts each day. (Deadlift, squat (back, front, and OH), shoulder press, clean/jerk, thruster, snatch, etc.) and sometimes bench but not as often thats why mine is somewhat low but having big chest doesnt get you far in CF. The most valuable domains for functional strength are flexibility, range of motion, and of course form. Sometimes it is okay to sacrifice SOME form to increase weight/load but not much, you should know the limit. The most important lifts by far are squat (including OH), deadlift, and clean/jerk. It is imperative that you perfect these with the correct range of motion. Do not let yourself believe your squat is 350lbs when you can only break parallel at 300lbs. Do not believe your deadlift is 400lbs when you cant grip the weight without straps and your back is parabolic. NEVER ADVANCE IN WEIGHT WITH IMPROPER FORM!
So basically like I say, pick up heavy **** before metcon or cardio workouts. Your time for the WOD might take a small hit but that's okay. If you can get to the gym 2x day then do strength one time and the WOD another.

As far as cardio, CF will jack up your cardio for HIIT but sometimes longer distance stuff you need to get out and do longer runs on your own or skip a WOD every now and then to do it. I take my Vibram Treks out to any of the local trails and just run hard fast and long. Other good things are playing high cardio sports (flag football, soccer, lacrosse, etc.) or mountain biking. Find something you enjoy! I also do Krav Magra so that helps my cardio a lot as well. If you dont have Vibram Five Fingers, GET SOME! LEARN HOW TO RUN! Most people suck at running even if theyve done it for years. Google Pose method!

Do this non-stop and re-post with your thoughts. If you aren't smoked, you're doing it wrong/not fast enough.

This is the idea behind the WOD. Its not hard until you do it as fast as possible! There is a mental level you reach where you have total disregard for anything except forward motion. You dont think, you just keep going. There will be times where you think you will die if you lift the weight again but....JUST DO IT, your body will ALWAYS do what your mind may tell you not to. Trust me when I say we have A LOT more in us than you would ever imagine!

Try the paleo or primal diet.

You won't gain as much bulk but you will be super lean and muscular.

Basically: Meat, Veggie, Eggs, Fruit, Nuts, water, tea, coffee
No: Bread, pasta, oatmeal, juice, soda, etc

This is the basic idea and it is not difficult to follow. Although some juice is okay if its 100%. I use OJ in my morning smoothie!

 

[patel2]

Ive done some catching up since this thread started... I am now at right about 500 lbs bench, 900 lbs squat, and 400 squat. I know im still lagging behind but just give me 3 more days and i think ill be in the quadruple digits.

 

[eyang22286]

Define bulk 🙂 My ideal body image would be around +15-20 pounds, but at just under 6 feet, that's certainly not huge overall.

Just to be clear, by lean, I just meant low fat, not low protein, although it's hard to separate the two and maintain a,b,c,d. I can't go bonkers on the fat to get the protein - after my two lazy years in high school I cholesterolled a 199 (although I was relatively inactive over that time period in addition to eating poorly), and I'd prefer to not die of CAD at 55. I'll try the high red meat for a while though and see what happens. Thanks!

Actually, you don't even have to cook the oatmeal to be honest. I have a magic bullet and I just grind them up into essentially a powder, add chocolate protein, some natty PB and water and it is delicious. May have to chew at times if the oatmeal happens to clump but it works well and its pretty solid macros overall.

ohhh great idea. i'll be sure to try that. i tried just throwing the oatmeal in without cooking it once (without grinding either) and man it was hard to eat lol.

 

[zhaizor]

bp 225x6
dl 315x3
sq 315x??

6'0", 180

mcat 40 (i wish)

I think a lot of pre-meds lift/workout since it relieves stress and is addicting

 

[Danlee07]

if you want shred, you just get your protein intake + carbs only from veggies. that's if your body type is like that, and this applies to most of the endos I know.

i'm lucky to eat whatever I want, but for those needing a strict way, stick to that. and go for 4-5 meals with 1 or 2 snacks...including protein in the morning and sleepy time.

 

[h.hulk73]

Bench 10 x 225
Squat 5 x 350 (or maybe more, I don't have a spotter)
Just got back into deadlifts recently.

I weigh 225.

well done, try the same spirit 😉

 

[Grace184]

Female- 100 lbs, 5'2"

Bench: the bar
Squat: myself
Deadlift: bodies of people I annihilate for underestimating my strength

Diet: 6 small meals, 4 snacks a day.

 

[Dr. Jan Itor]

Female, 148, 5'6"

Bench - 165
Squat - 275 (Sleeves, no wraps)
Deadlift - 340

I'm also a regional CrossFit competitor.

 

[Grace184]

Female, 148, 5'6"

Bench - 165
Squat - 275 (Sleeves, no wraps)
Deadlift - 340

I'm also a regional CrossFit competitor.

Wow....impressive! I thought I was beastly....

 

[GoSpursGo]

I don't see any particular reason to revive a 4 year dead thread. Closing.