Happy birthday, OP! And great benching.
Harry LS and RL - Thanks for the well wishes. The plan today is squats, swim, eat, lunch by the pool, pina coladas, BBQ.
SFP - Each workout I just write down the number of reps for my money set lifts. I try to go all out with the last set in terms of reps.
I’ve found the formula (weight x reps x .0333) + weight to be a relatively accurate indicator of theoretical 1RM. Tested it several times and its usually +/- 5lbs.
If you know your true 1RM you can do a little algebra on the formula to figure out how many reps you should be able to squeeze out for a given weight. So there you go, a real world use for 7th grade algebra.
I think the rep formula is fairly accurate as well, sub 10 or so reps. After that, endurance and oxygen starts to play a bigger role and can skew results.
Happy Birthday!
Squatz
Stretch and foam roll.
Bar x 15
135 x 10
135 x 10
185 x 5
225 x 5
Working Sets:
240 x 3
270 x 3
305 x 3
315 x 1, 1, 2, 2 - not on my program but I need to get ready to move up in rep weight.
275 x 6
225 x 8
Standing Calf Raises
Seated Calf Raises
Good Mornings:
135 x 8
170 x 10
205 x 10
205 x 8
Ab Raises.
Found that I’m not getting aggressive enough going down into the hole. Too slow and tentative.
Once I dropped a bit faster I got a little stretch reflex working.
Nice work, OP.
You worked for HP? What is/are your area(s) of expertise?
It twas computer networking - I got into the biz in the early 80’s when the Ethernet spec was still fresh. Did Sales, Product Management and Marketing for many years. Now I do all things Marketing in the computer virtualization and high performance compute space.
Working on a biz plan for a startup - I have some cool products in mind.
If I could make any money at it, I’d rather teach golf. I run a 8000 member golf instruction forum on the side. They say you can’t lift weights and golf worth a damn. I call BS on that one.
[quote]Oldman Powers wrote:
Harry LS and RL - Thanks for the well wishes. The plan today is squats, swim, eat, lunch by the pool, pina coladas, BBQ.
SFP - Each workout I just write down the number of reps for my money set lifts. I try to go all out with the last set in terms of reps.
I’ve found the formula (weight x reps x .0333) + weight to be a relatively accurate indicator of theoretical 1RM. Tested it several times and its usually +/- 5lbs.
If you know your true 1RM you can do a little algebra on the formula to figure out how many reps you should be able to squeeze out for a given weight. So there you go, a real world use for 7th grade algebra.[/quote]
I was trying to think how this might be done short of a 3D graph that has a rep component somehow thrown in (though I couldn’t figure out a way to make that meaningful)…lessee, multiply weight by reps, divide by some coeficient…etc. Finally figured out that I was trying to recreate the 1RM formula. I agree, it’s fairly accurate, and probably a good way to go.
[quote]sfp wrote:
[quote]Oldman Powers wrote:
Harry LS and RL - Thanks for the well wishes. The plan today is squats, swim, eat, lunch by the pool, pina coladas, BBQ.
SFP - Each workout I just write down the number of reps for my money set lifts. I try to go all out with the last set in terms of reps.
I’ve found the formula (weight x reps x .0333) + weight to be a relatively accurate indicator of theoretical 1RM. Tested it several times and its usually +/- 5lbs.
If you know your true 1RM you can do a little algebra on the formula to figure out how many reps you should be able to squeeze out for a given weight. So there you go, a real world use for 7th grade algebra.[/quote]
I was trying to think how this might be done short of a 3D graph that has a rep component somehow thrown in (though I couldn’t figure out a way to make that meaningful)…lessee, multiply weight by reps, divide by some coeficient…etc. Finally figured out that I was trying to recreate the 1RM formula. I agree, it’s fairly accurate, and probably a good way to go.[/quote]
The formula is not really to calculate a 1RM max, although it does fair job at it. It’s really a tool to compare two sets of a movement done at different weights for a differing number of reps. If the number that comes out of the formula is bigger for one set than the other, the interpretation is that you got stronger (or weaker, depending).
[quote]DaCharmingAlbino wrote:
The formula is not really to calculate a 1RM max, although it does fair job at it. It’s really a tool to compare two sets of a movement done at different weights for a differing number of reps. If the number that comes out of the formula is bigger for one set than the other, the interpretation is that you got stronger (or weaker, depending).[/quote]
Spot on tez blanco uno.
Went swimming. I’ve swam all my life, but mainly for fun.
Took a while to get into the rhythm.
My shoulders feel great! First night I was able to sleep without them bothering me in eons.
Hoping this is the ticket.
[quote]Oldman Powers wrote:
It twas computer networking - I got into the biz in the early 80’s when the Ethernet spec was still fresh. Did Sales, Product Management and Marketing for many years. Now I do all things Marketing in the computer virtualization and high performance compute space.
Working on a biz plan for a startup - I have some cool products in mind.
If I could make any money at it, I’d rather teach golf. I run a 8000 member golf instruction forum on the side. They say you can’t lift weights and golf worth a damn. I call BS on that one.[/quote]
well, I can’t bench and golf. Or hit the batting cage. Two things that I have put a hiatus on. Last year my boss at the time lured the management team to the driving range. Two weeks before a meet for me. Wish I had declined…
[quote]PeteS wrote:
well, I can’t bench and golf. Or hit the batting cage. Two things that I have put a hiatus on. Last year my boss at the time lured the management team to the driving range. Two weeks before a meet for me. Wish I had declined… [/quote]
If you are ever down my way, stop by and we’ll trade lessons.
Golf is easy once you understand some basic alignments. Stuff you will never learn from your local pro, books or worse-magazines. Golf mags are equivalent to M&F.
[quote]Oldman Powers wrote:
[quote]PeteS wrote:
well, I can’t bench and golf. Or hit the batting cage. Two things that I have put a hiatus on. Last year my boss at the time lured the management team to the driving range. Two weeks before a meet for me. Wish I had declined… [/quote]
If you are ever down my way, stop by and we’ll trade lessons.
Golf is easy once you understand some basic alignments. Stuff you will never learn from your local pro.[/quote]
same with benchin:)
See why I swim a lot? Not the only reason but it does help with the shoulders, alot. Love golf myself. Soon as I learn to get it through the windmill, over the little bridge, and into the crocs mouth my game will be moving up to a whole new level.
I don’t think that weights per say are inconsistent with Golf, but changing body mass and changing levels of mobility can wreak havoc on your consistency. I tend to need to shorten my swing when I am in a bigger or fatter and less mobil phase.
Damn–I may have to pick up the sticks again while I am not skiing.
Harry - You inspired the swimming. I found myself doing lots of windmills during warmup and while benching. Finally dawned on me I should be swimming. I’m a little dense sometimes.
Jack - You are right about the consistency part. If you know alignments, body type really doesn’t matter. All that matters is controlling the clubshaft (keeping it on plane), the clubhead (releasing it at the right time), and clubface (allowing it to roll or intentionally restricting roll). All of this while keeping a flat left wrist through impact.
Body type is most concerned with keeping the clubshaft on plane, but again its all geometric alignments that you can see and trace if you know how. The clubshaft must always lie flat on an inclined plane that extends into the ground and it stays there from release to follow through. That’s why you need an inside/out impact. The flatter the plane, the more inside/out, the steeper - less.
That’ll be $50 please.
MP Day
BW 194
Warmups - Bar x some ungodly number of reps.
65 x 10
90 x 10
Working sets:
135 x 3
155 x 3
175 x 6 (+1 Rep PR)
205 x 0
195 x 1
185 x 3
135 x 14
Dips:
BW x 10
+45 x 10
+90 x 10
+115 x 8
Curlz:
45 x 10
75 x 10
95 x 10
105 x 8
Lat Pull Downs - A bunch
Ab Raises - Not enough
Swimming - bunch of laps
Wanted to test 205 today and although it didn’t feel too bad unracking, it only moved about 4 inches. I might have been able to push press it but maybe next time. The 195 went up pretty well but noticed I didn’t have much left at lockout.
Nice work on the MP
I am missing swimming allot - really helped with shoulders and some recovery.
played judo and wrestling for years and years- yet any sport with ‘props’
I have zero coordination - bats, any kind of ball, stick - its kind of funny.
Thanks for checking in KMC. Sport with props - thats funny.
Just when I get kinda happy with a bodyweight MP, you guy’s start raising the bar.
Gotta love it.
I think I can hit 225 at a bodyweight under 200. It will take time but WTF, its a goal.
250 is a huge stretch goal.
300 and I would need to gain about 45lbs - of muscle.
I think I have a strategy on how to hit 225. It ain’t hormone fed chicken either.
The MP goal isn’t quite as important to me as a 400+ deadlift and squat.
I’m going to get 4 plates a side this year on deads or get turned out to pasture.
[quote]Oldman Powers wrote:
Thanks for checking in KMC. Sport with props - thats funny.
Just when I get kinda happy with a bodyweight MP, you guy’s start raising the bar.
Gotta love it.
I think I can hit 225 at a bodyweight under 200. It will take time but WTF, its a goal.
250 is a huge stretch goal.
300 and I would need to gain about 45lbs - of muscle.
I think I have a strategy on how to hit 225. It ain’t hormone fed chicken either.
The MP goal isn’t quite as important to me as a 400+ deadlift and squat.
I’m going to get 4 plates a side this year on deads or get turned out to pasture.[/quote]
OP, you should go ahead and join in. It doesn’t have to be set at 250#. It can be whatever you guys want it to be. That was just an idea I threw out.
I have to agree, though. MP doesn’t seem to move nearly as quickly as the other 3. I don’t know how quickly they jump for bulldog, but it might take me a good while to add 40#.
BTW - great work. I feel you on the 205#, but they are impressive millies nonetheless.
Thanks LS - sounds like fun.
Weekend was 4 hours in the Texas heat doing yardwork.
Drug my ass to the gym today in a fog. Didn’t feel like going but glad I did anyway.
Deadlift Day:
Warmup:
135 x 10
185 x 10
225 x 5
Working Sets:
240 x 5
295 x 3
325 x 4 Belt On
365 x 0
365 x 1 PR
Rack Pulls:
315 x 8
325 x 5
405 x 0
405 x 3
Standing and seated calf work.
Never tried to deadlift anything over 325 and feel like my back is ready to get loaded so I went for the 365. It felt pretty darn heavy on the first attempt. Got it up to mid shin and bailed. I realized this is a mental block about my back so I went for it. Came up without a hitch. Same thing on rack pulls.
Pretty sure I have at least 375 in me.
[quote]Oldman Powers wrote:
Thanks LS - sounds like fun.
Weekend was 4 hours in the Texas heat doing yardwork.
Drug my ass to the gym today in a fog. Didn’t feel like going but glad I did anyway.
Deadlift Day:
Warmup:
135 x 10
185 x 10
225 x 5
Working Sets:
240 x 5
295 x 3
325 x 4 Belt On
365 x 0
365 x 1 PR
Rack Pulls:
315 x 8
325 x 5
405 x 0
405 x 3
Standing and seated calf work.
Never tried to deadlift anything over 325 and feel like my back is ready to get loaded so I went for the 365. It felt pretty darn heavy on the first attempt. Got it up to mid shin and bailed. I realized this is a mental block about my back so I went for it. Came up without a hitch. Same thing on rack pulls.
Pretty sure I have at least 375 in me.
[/quote]
yeah buddy! nice PR on the come-back attempt