315 for 15 reps is very reasonable.
Arnolds #'s
Bench Press
225 for 60 reps
315 for 25 reps
405 for 8 reps
500 for 1 rep
& that was bodybuilder.
my $.02
This is great, Ill be sure to get to this tomorrow.
Sorry guys, busy day.
-The Truth
[quote]mike30 wrote:
I must admit that I’m a little confused.I’ve read this site off and on for a while now and I’ve seen many people speak of great feats of strength. Those who sound like the local 19 year old juice head , I’ve ignored.
However there are people who have made intellegent comments on training that proved to me there are people who know what they are talking about.
Am I getting bashed for my set / rep comment or because of the numbers I do on the bench.I say please gentlemen, I have been one of the strongest guys on each team I’ve played on. Also I’ve been lifting from about 10 or 11 yrs old.
If you think those bench numbers are good I have more lifts that I feel are more impressive.
- behind the neck push jerk 315 x 10
- single leg squat 275 x 25
- hang clean 275 x 10
- 4.53 40 yrds
please feel free to comment…[/quote]
Those are compltely reasonable
though on the higher strength end… if you are indeed a pro athlete and been lifting for a decade religiously then this is pretty easily accomplished
i dont necessarily agree with your methods but it sure has worked for you so congratulations.
[quote]Mr. Push Ups wrote:
315 for 15 reps is very reasonable.
Arnolds #'s
Bench Press
225 for 60 reps
315 for 25 reps
405 for 8 reps
500 for 1 rep
& that was bodybuilder.
my $.02[/quote]
You’re smoking crack. 225x60?
I’ll give you $100 if you can find a video of that.
I’ll give Mikey $100 for a video of him doing 315x15. There will need to be a shot of his driver’s liscense photo in the video.
[quote]doogie wrote:
Mr. Push Ups wrote:
315 for 15 reps is very reasonable.
Arnolds #'s
Bench Press
225 for 60 reps
315 for 25 reps
405 for 8 reps
500 for 1 rep
& that was bodybuilder.
my $.02
You’re smoking crack. 225x60?
I’ll give you $100 if you can find a video of that.
I’ll give Mikey $100 for a video of him doing 315x15. There will need to be a shot of his driver’s liscense photo in the video.
[/quote]
WTF i didn’t make these #'s up.
Arnold claimed these #'s in the Muscle & Fitness July 1997 edition.
And I’ve seen pumping iron about 382 times & think with Arnolds pecs. Hell yeah. I dont think the greatest bodybuilder of all time would flub his stats.
Those are real!
[quote]Mr. Push Ups wrote:
315 for 15 reps is very reasonable.
Arnolds #'s
Bench Press
225 for 60 reps
315 for 25 reps
405 for 8 reps
500 for 1 rep
& that was bodybuilder.
my $.02
doogie wrote:
You’re smoking crack. 225x60?
I’ll give you $100 if you can find a video of that.
I’ll give Mikey $100 for a video of him doing 315x15. There will need to be a shot of his driver’s liscense photo in the video.
Mr. Push Ups wrote:
WTF i didn’t make these #'s up.
Arnold claimed these #'s in the Muscle & Fitness July 1997 edition.
And I’ve seen pumping iron about 382 times & think with Arnolds pecs. Hell yeah. I dont think the greatest bodybuilder of all time would flub his stats.
Those are real![/quote]
Oh, I didn’t account for your man crush getting in the way of your fucking common sense.
225x60 is retarded. I’ll make it $1000 if you can come up with video evidence.
[quote]doogie wrote:
Mr. Push Ups wrote:
315 for 15 reps is very reasonable.
Arnolds #'s
Bench Press
225 for 60 reps
315 for 25 reps
405 for 8 reps
500 for 1 rep
& that was bodybuilder.
my $.02
doogie wrote:
You’re smoking crack. 225x60?
I’ll give you $100 if you can find a video of that.
I’ll give Mikey $100 for a video of him doing 315x15. There will need to be a shot of his driver’s liscense photo in the video.
Mr. Push Ups wrote:
WTF i didn’t make these #'s up.
Arnold claimed these #'s in the Muscle & Fitness July 1997 edition.
And I’ve seen pumping iron about 382 times & think with Arnolds pecs. Hell yeah. I dont think the greatest bodybuilder of all time would flub his stats.
Those are real!
Oh, I didn’t account for your man crush getting in the way of your fucking common sense.
225x60 is retarded. I’ll make it $1000 if you can come up with video evidence.[/quote]
who are you trying to flame? me or Arnold? You’re not making any sense.
Call the Governator if you want a video. I don’t keep tabs on Arnold’s vid’s.
I’m out.
sorry to include my info.
I din’t know it was gonna get hi-jacked by this flamer.
[quote]Mr. Push Ups wrote:
doogie wrote:
Mr. Push Ups wrote:
315 for 15 reps is very reasonable.
Arnolds #'s
Bench Press
225 for 60 reps
315 for 25 reps
405 for 8 reps
500 for 1 rep
& that was bodybuilder.
my $.02
doogie wrote:
You’re smoking crack. 225x60?
I’ll give you $100 if you can find a video of that.
I’ll give Mikey $100 for a video of him doing 315x15. There will need to be a shot of his driver’s liscense photo in the video.
Mr. Push Ups wrote:
WTF i didn’t make these #'s up.
Arnold claimed these #'s in the Muscle & Fitness July 1997 edition.
And I’ve seen pumping iron about 382 times & think with Arnolds pecs. Hell yeah. I dont think the greatest bodybuilder of all time would flub his stats.
Those are real!
Oh, I didn’t account for your man crush getting in the way of your fucking common sense.
225x60 is retarded. I’ll make it $1000 if you can come up with video evidence.
who are you trying to flame? me or Arnold? You’re not making any sense.
Call the Governator if you want a video. I don’t keep tabs on Arnold’s vid’s.
I’m out.
sorry to include my info.
I din’t know it was gonna get hi-jacked by this flamer.
[/quote]
Flamer? You’re the one with the man crush on Arnie, not me.
Yeah seriously… you’ve seen that in muscle & fitness… i doubt he even wrote a word for this mag, they probably made that up with some ghost writer
Can we please take the highjacks to another thread and allow this one to get back on track?
[quote]jtrinsey wrote:
Can we please take the highjacks to another thread and allow this one to get back on track?[/quote]
Where did you read on the potentiation stuff fella?
Can you expand? I wand to do things in my gym so people gasp in awe and women lust after me even more than normal.
[quote]Oh, I didn’t account for your man crush getting in the way of your fucking common sense.
225x60 is retarded. I’ll make it $1000 if you can come up with video evidence.[/quote]
This is an interesting thread.
What’s the best record in the NFL Combine for Pro-Bench? Scott Young’s 45 reps? Yes there will be differences in grip/positioning, but 60 reps? Scott is 6’4", 312#.
I have seen a video or Ronnie Coleman doing bench press with 200# DBs for 12 reps. That begs the question:
-
So if 12 Reps is ~70% of Ronnie’s max, then his 1RM is somewhere near 285# per hand…
-
The two DB’s = 570# total. So the BB weight would be approximately 570# / 90% = 633#
-
225# / 633# = 36%. That appears to be well within range of 60 reps.
Now Ronnie looked to be a 320# man and obviously has the benefit of enhanced ummm… supplementation. I doubt Arnold got above 270# in the offseason. Could someone that size, with an even distribution of upperbody and lowerbody mass have enough mass in the upperbody to do that much work?
It’s an interesting topic, nonetheless and I’d love to hear other’s comments.
Ronnie Coleman benched 225 84 times
[quote]GermanPower wrote:
Ronnie Coleman benched 225 84 times[/quote]
was that in a video, magazine? How did you hear about it?
come on lads, no one gives a shit what ronnie or arnie did. Thats them and this is us.
Can anyone chime in on potentiation?
Any other parameters that people use?
[quote]jackreape wrote:
jtrinsey wrote:
One more thing to add…
I find that after I have worked up to my heavy set (usually 3RM) for the day, if I take a 3-minute rest, do an explosive set of about 5 reps with half the weight, and take another 3-minute rest I can duplicate my performance at the very least. I find that using this potentiation method, I can often get 2-4 sets at or above my max.
I really feel like potentiation methods and wave-loading parameters are going to be the big thing you’ll hear from a lot of the top coaches in the next few years. I think it is just hard sometimes because the methods are largely dependent upon the individual (their CNS state, fiber-typing, etc), so it’s hard to broadly prescribe.
True knowledge. Read the last few articles by King, Cosgrove, Poliquin, et al. Changing bar weight and/or reps every set is extremely effective. Working like crazy.
Ignore at your own risk.
[/quote]
I do this…
Week I
1x5 @ 50% 1x3 @ 60% 1x2 @ 70% 1x1 @ 80% 1x5 @ 82.5%
Week II
1x5 @ 50% 1x3 @ 60% 1x2 @ 70% 1x1 @ 80% 1x1 @ 85% 1x3 @ 90%
Week III
1x5 @ 50% 1x3 @ 60% 1x2 @ 70% 1x1 @ 80% 1x1 @ 90% 1x1 @ 95% 1x1 @ 100%
… but I change it by incorporating the ol’ pyramid thing where I go 12, 10, 8, 6, PR or I just do three sets of max reps. It works well for me.
I would use this westside rep ranges for my ME lifts but I don’t feel like I get enough volume in. I realize ME are supposed to be strength tests but I’m small and need to spend my time packing on strength AND size.
My assistance work is all 5 x 4-6, 4 x 6-8, 3 x 8-10, and 2 x 10-15 using the same weight for each rep but trying to finish out the sets with reps. I’ve used pyramid loading before with success but I keep getting mixed singals about it, I know CT isn’t a fan but I think Ian King is? who knows.
I quote you Jack because I was curious if you or anyone else would be willing to discuss changing the weight and reps for each set in the weight room, instead of doing what I described for assistance work.
This is what I do, it’s working for me, I’ll be doing it until it stops working!
Keep liftin’ heavy.
p.s. - also what is this “10% rule” for strength training where it’s best to keep intensity within a 10% zone for all lifts for a single session, anyone?
I think potentiation is the method CW uses in one of his programs. It was also explained by CT.
Basically, you would grab a weight, about 110% or something, and hold it in a certain position for a couple of seconds.
This would “potentiate” the nervous system and allow you to use heavier weights for your work sets.
Sorry for my spelling. And please correct me if I’m wrong.
-The Truth
I like the idea of wave loading…
Does anyone know where I can read up more on the these various schemes. I think Ian King wrote an article, but any other would be helpful.
So I got.
1)Singles
2) Different schemes of wave loading
3) 3x3
4) 5x3
We talked alot about rep/set schemes, but what about METHODS, that help maximize strength development?
1)I think J was the one who brought up Eccentric, Concentric, Isometric methods. I was wondering how you could incoporate this into a conjugate routine.
Here are some following “options”
WEEK 1
MON- ECCENTRIC followed by Concentric work for supp
WED- ISOMETRIC " "
FRI- Concentric " "
The rep/set schermes for the supp work will be undulated, and be fit according to the intensity of the main lift. I will try to stay in the 6-8 and below.
-The Truth
P.S
I have a thread called “Conjugate & Sequencing”, so it would be cool if you guys could chime in there too.
If you read it, I am designing a strength focused block, while maintaing muscle mass.
Maybe then, the strength parameters and methods can be appropiated to my “situation”
Thanks,
-The Truth
this is taken from the inno-sport site from brad nuttalls reader mail
"If you take a step back and look at Inno-Sport training you will realize that it is ALL about wave loading. We wave load during a session with variable resistance. We wave load between companion sessions with variations in volume?the product of sets, reps and intensity. We wave load between linked training blocks to magnify the effectiveness of each respective block. This is the essence of so-called ?undulating periodization??even though this term may be defined differently depending on who you ask. To provide an example of wave loading on a bigger scale, you could train off of the old East Germans so-called secret ?accumulation-intensification? model and effectively apply the wave technique. You can also use my Perpetual Performance and Training Template articles to help guide you through alternative arrangements. I personally like to use different models with my clients, but I will go into depth about that at a later date (it?s not what you?re probably thinking).
At any rate, it?s important to understand that there?s only three general ways to train: linear, step and wave?everything else is contained in these three periodization schemes (yes, including conjugate and concurrent techniques). Further, they each ultimately end up resembling a wave loading model, some are ?high frequency? others are ?low frequency?, but all of them are great for producing results. This is not to say that each of them don?t have their strengths and weaknesses, but for simplicity, and related to your question, I encourage you to employ the wave method as often as possible. It can definitely be used to make your training sessions more effective, your training blocks more effective, and your training phases more effective. Don?t think of it as being a method that can only be used within a session, in other words. The wave method is the undisputed heavyweight champion in the sports training world! "