I think it was either you or @Reed I heard say this
Definitely not me: I always pull down on it, which is why I have such a mutant SSB squat.
But I SSB squat to carry over to deadlift and events. Squatting like that makes my barbell squat go down unless I also barbell squat. If you want it to carry over to the squat, pushing up is the way to go.
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Maybe it’s time for an unplanned deload week if you’re feeling burned out? Take some time and just fuck around with whatever you feel interested in for that day.
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In October of 2018, my shoulder popped while playing basketball. It turns out that it was my biceps tendon popping out of the groove. It continued to pop out (sublux) so I had them fix it on June 5th. They cut my biceps tendon and anchored it in the groove. It’s the same procedure for a torn tendon.
The odd part is that I feel pretty good about my gym strength. The slow progress on the shoulder stuff sucks. This apathy about training came out of nowhere. I’m going to keep grinding because I know it’ll pass. I definitely don’t want to take time off and have to repeat the return to the weights phase.
Riding with someone else also kind of kills my training vibe. I think I’ll be on my own next week so I’ll be able to set aside time for myself and get to the gym on my lunch break.
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These are some heavy sets!
Wish me luck for my second attempt at clean pulls tonight.
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I’m slowly finding my way back. I’ll be happy to squat 315 regularly someday.
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Genuinely curious…for a 70-75kg male, what ranges would you consider the weights to be heavy for S/B/D? I’ve gotten so used to seeing elite athletes in youtube that I subconsciously feel like even if I reach a 3 plate squat at my weight, it’s still nothing compared to what powerlifters lift
If I may throw my hat into the ring…
For a 70-75 kg male (I’m guessing in the 15-20 per cent body fat range) between 160 to 170 cm
Squat 130-160
Bench 90-110
Deadlift 160-200
Those are all to my mind very respectable indeed, and those are maxes. Take 20 kilos off for reps over five.
The taller, the more impressive. The shorter, the higher I’d expect the weights to be. I know a young bloke who is round 165 cm or so and last I knew weighed in the mid 60s. His best were around 160/100/180 and he was really rather lean. Not a powerlifter, just a dude who lifted weights.
Compare that to the guy who won the 67.5 kilo category at this year’s Nationals. He’s around 160 or 165 tall, went something like 230/160/250
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@whang I agree with @MarkKO here. I always worked on if you can do 50% of the world record for your weight then you are doing a lot better than the average person.
IPF records for 75kg. Squat 283 Bench 211.k and Deadlift 322
At 50% that would give you
Squat 142
Bench 106
Deadlift 161
Close to what mark said
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11.8.19
No training. I did some PT stuff while I was at the City Building. I had to go to IT on the 9th floor so I stopped by the gym on the 4th floor on the way out.
Unfortunately, I officially missed my upper body workout this week. I’m working tomorrow. There’s a First Responders appreciation thing at Cabela’s and I volunteered to go. I’ll just be hanging out at the store with my car and getting paid for it. It’s supposed to be my day off, but if I work six hours then I get to count it as a full day. That means I’ll be off Sun, Mon, Tues this week. I’m clearly coming out ahead.
With any luck, I’ll get my leg workout in after work and before church tomorrow.
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@simo74, @markko thanks guys. I know they’re just arbitrary numbers but having a target helps with 5/3/1 mentally where the goal is just get stronger, wherever that lands me
Sorry for the small hijack @Frank_C
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@MarkKO, @simo74 that’s the first time since restart anyone outside of a commercial gym has considered me borderline strong. I’ll definitely take that.
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Argh I need to add 40kgs to my squat then
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Didn’t you squat 140kg not too long ago
So for a 186cm bloke…?
Yes 2 months ago then 150x2 2 weeks ago but I weigh 86 right now so the WR are 375 and 396 in -83 and -93
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Oh geez. I’m puny then compared to the 105 kg/231 lb weight class. Guess I’ve got new goals now. Interesting take @simo74 and @Markko.
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Non power lifter talking here… it seems strange to me that the squat and bench numbers are as close as they are. Just seems like the muscle groups involved are twice as big and the range should be spread out further. Any idea why that is? Curious… it holds true with me as my squat estimate one rep max (I’ve never done it). Would probably be around 350 lbs and my bench which I have done is right at 320 lbs. granted I focus more on upper body and am more interested in definition and size than numbers but genuinely curious.
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11.9.19 Upper Body
DYNAMIC WARM UP
DB INCLINE
65 x 8 x 3 sets
superset with
WENDLER ROW
135 x 8 + 20 sec stretch x 3 sets
HIGH INCLINE DB PRESS
Put the bench one notch below vertical.
35 x 10 x 3 sets
superset with
DA DB ROW
80 x 8 x 3 sets
CABLE LAT RAISE
20 x 10 x 3 sets (last two sets with body English)
superset with
HAMMER PULL DOWN
215 x 8 x 3 sets
SA NEUTRAL PRESS DOWN
60 x 15, 10
superset with
STRAIGHT BAR CURL
80 x 15, 10
ELLIPTICAL
2:1 interval, L7/14, 17 min, 1.72 miles
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@Voxel let’s assume a 186 cm dude is going to weigh around 90 kilos if he’s neither particularly lean or particularly fat. Do then I’d say 180/125/220 or so, or within 10 kilos each side of those lifts. If that dude weighs 75, fuck, 120/80/160 would be decent to be going on with.