Great training,Skip. Quite a week 1 you’re having. At this pace you’ll need a de-load after 2weeks.
Damn, dude…I need to hammer away at my mils…I’m lagging…seriously…ah, just jealous. Nice work.
185 x 14 is good, real damn good.
Thanks Steve, RL and Harry. It felt good to hit a PR on them, since I haven’t done them in so long. I actually scaled back my training max by 10# because I was worried that I would be playing catch up. I sincerely hope that 185x14 can migrate to 205#x10. We’ll find out in a couple of weeks.
Does my military seem disproportionate to my bench? My military max was 250#, when my bench max was 325#. Should they be that close? Or am I just clueless?
Great work. That last rep was a real grinder.
One hell of a job on those Mil Presses!
well shit! how did I miss 185x14! damn stout strick! oh - that reminds me, I out of beer…
[quote]LittleStrick wrote:
Thanks Steve, RL and Harry. It felt good to hit a PR on them, since I haven’t done them in so long. I actually scaled back my training max by 10# because I was worried that I would be playing catch up. I sincerely hope that 185x14 can migrate to 205#x10. We’ll find out in a couple of weeks.
Does my military seem disproportionate to my bench? My military max was 250#, when my bench max was 325#. Should they be that close? Or am I just clueless?
[/quote]
I haven’t looked it up. It is somewhere on this site but I think anything 2/3’s or better is a great proportion, Military to Bench. Most people aren’t even close, especially standing.
Jack, it felt like one too. Another one of those where I wanted 1 more rep (to get 15) but it wasn’t going to happen.
Thanks Math, George. And George, now is not the best time to run out of beer…well, actually, there is never a good time to run out of beer. Next time you and Math race somewhere, make sure he brings beer.
I will have to try to find that, RL. At the time of my military max, my millies were 75% of my bench (250/330). I definitely need to get my bench higher.
Oh brother, that is some serious badassness…14x185…Congrats!!
Try this site, LS. It has basic comparisons of the 4 main lifts at differant training levels
Or this…
[quote]ruglayer09052000 wrote:
Try this site, LS. It has basic comparisons of the 4 main lifts at differant training levels
Or this…
http://danjohn.net/2009/11/hoffman-standards/[/quote]
Thanks. It looks like it is about 2/3 on the chart there. I also found something on the web that said 2/3. So either my military is really good, or my bench sucks. And I think we know the answer to that 
Also, I think they need to tweak those standards. According to those, I am in the Advanced strength for the major 4…even if barely. And I know that ain’t so.
[quote]LittleStrick wrote:
[quote]ruglayer09052000 wrote:
Try this site, LS. It has basic comparisons of the 4 main lifts at differant training levels
Or this…
http://danjohn.net/2009/11/hoffman-standards/[/quote]
Thanks. It looks like it is about 2/3 on the chart there. I also found something on the web that said 2/3. So either my military is really good, or my bench sucks. And I think we know the answer to that
Also, I think they need to tweak those standards. According to those, I am in the Advanced strength for the major 4…even if barely. And I know that ain’t so. [/quote]
Yea, but when you compare, dare I say it, most of us in this forum to the general public, it is kinda sorta accurate. In general, we are stronger than alot of people, IMHO.
RL, you are absolutely right. I have a bad habit of forgetting about the “average” person when looking at such things. In my department, there are 20 guys, and I don’t think that a one of them could touch any of the numbers put up by the 35+ers.
Wonder what core group was used for those numbers cause I found some of the elite numbers to be a little low for say a competitive powerlifter, e.g., elite deadlift@242 weight class = 596. No where near what a elite pl does in that weight class. Remember also we’re probably older than the groups being refered to.
[quote]hel320 wrote:
Wonder what core group was used for those numbers cause I found some of the elite numbers to be a little low for say a competitive powerlifter, e.g., elite deadlift@242 weight class = 596. No where near what a elite pl does in that weight class. Remember also we’re probably older than the groups being refered to.[/quote]
Harry, I don’t think it was meant to be applied to a specific group, like powerlifters. At the top it says, “can be reasonably expected of an adult athlete at various levels of training.” So I think it is more generic, applying to athletes (or an athletic person) in general.
And I think you a absolutely on point when you say that these are for younger folks. Probably in their 20s to early 30s at the latest.
Those are some really good lifts. I liked reading your year in review. I did something similar when I’d been posting hear for a year. When we have a crappy day in the gym, it helps to do a mental review of how far we’ve come to put things into perspective. My personal bar has risen substantially in the past year and a half.
[quote]ouroboro_s wrote:
Those are some really good lifts. I liked reading your year in review. I did something similar when I’d been posting hear for a year. When we have a crappy day in the gym, it helps to do a mental review of how far we’ve come to put things into perspective. My personal bar has risen substantially in the past year and a half. [/quote]
And people wonder why we carry log books around with us.
[quote]ouroboro_s wrote:
Those are some really good lifts. I liked reading your year in review. I did something similar when I’d been posting hear for a year. When we have a crappy day in the gym, it helps to do a mental review of how far we’ve come to put things into perspective. My personal bar has risen substantially in the past year and a half. [/quote]
Thanks ouroboro. I am pleased with the progress, but, as any of us would say of ourselves, it isn’t nearly good enough.
I wish everyone on here would do periodic reviews. I like seeing other folks progress. It gives me a chance to feel good for them and continually reminds me that I have many years of progress still in front of me.
And to think, when I joined this site, I wondered if my days of gaining were over. Was I ever wrong!
Cycle 1 / Week 2 / Day 1 - Bench (Chest and back)
Well, as pleased as I was with Thursday’s PR, I think this one is even sweeter. That being said, repping out on the money set and following it with another set, at same weight, for the prescribed reps, is blasting me. The rest of the workout is suffering because of it. Hopefully my body will adjust and it won’t become necessary to drop the extra set.
Also, my freakin’ legs are still sore. They need to pull themselves together before Tuesday. Or I might have to ground them.
Dislocatesx10x2
Windmillsx10x2
Static Stretching
Foam Rolling
Bench
barx10x2
135x5
185x5
working sets
235x3
265x3
300x9 - PR +5 Reps
300x3 - extra set at prescribed reps
Supersets - Lat Pulls and Bench
Lat Pulls
160x10
210x10
220x9 - PR +1 Rep
230x6 - PR +1 Rep
210x10
Bench
225x10x3
Seated Rows
210x10
255x10x2 - PR +5#
160x15
Face Pulls
100x12x2
So far my version of 5/3/1 is feeling good. Of course, I am not that far into it. Hopefully it keeps going…
Oh yeah, the 300x9 keeps my estimated 1RM at 389. Now it’s just teasing, or taunting, me.