Ooh, shit. Time for some math.
Last weighted dips I did 8 @ 242lb + 70lb (total 312) Last week I squeezed up a 335 bench, so it’s in the ballpark. I’ll reverse engineer it this weekend and attempt a +90-95 dip and see how it shakes out.
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Sort of a tangent but I always heard if you can bench 3 reps with a certain weight touch and go you can do a single with competition pause
Seemed accurate but if you always pause your reps it might not work the other way (might not be able to get 3 reps touch and go with your best paused single since you might feel off balance)
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Overhead squats are the most underutilized lift.
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Probably because only like .01% of the population has the mobility to even do them.
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Really? That low? They are one of my favorite exercises. They’re better than front squats. Although you may have a point - today I dropped my kid off at summer camp and did the Asian squat to give him a hug, and a couple of people commented.
Which I found wierd.
I believe so. I honestly think it’s probably 10% of all the people who lift have the mobility to do a proper squat, and of those 10% can do overhead. So maybe 1% of those who actually lift can do them. Then talking the whole population, I’d say .1% at most.
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I would think this would depend on where your sticking point is in the bench press. The stronger you are at the lockout, the more likely your touch-n-go bench press could do 3 reps with the same weight you could pause in competition (where you don’t know how long the pause will be.)
Myself, I was exceptionally strong out of the hole. I believe I would have some trouble doing a double with what I could pause in competition. When I did 450lbs in a competition, I could do 3 reps with 425lbs. I don’t believe that I could have completed a 4th rep. BTW, 425lbs was the most weight that I lifted before the meet.
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I got humbled by a 45lb bar on OH Squats some 3 weeks after hitting 405x3 for back squats.
Thought i was strong enough to start with 95lbs. I was wrong.
Can confirm mobility insufficient.
Personally i can believe it is that low. Look at most inactive grown adults and try to get them to do just a regular squat . I think as a whole we take things for granted.
I like it.
Strength is measured in time.
It takes like 10 seconds to hit a big paused single. So if you want your touch and go number to carry over, your touch and go set needs to take 10 seconds to “work.”
So how long does it take everyone to bench a hard 3 reps?
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In all the powerlifting and bench pressing meets that I did, I cannot recall a single meet where pause felt like it was longer than 2 seconds.
In all the federation rules that I competed, it didn’t matter how the bar reached your chest. The lift didn’t start until the head judge said, “lift” or clapped his hands. And the lift ended when the head judge said, “rack it.”
The lifter didn’t need to unrack or re-rack the weights by himself.
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I am 
Out of luck on that.
I have decided doing heavy one-arm rows for reps is an underused and solid idea.
I have found that I am likely to throw out my SI joint doing these, especially when getting near maximum weight. When doing heavy weight that trains (or involves stability of) my lower back and hips that I need to stick with bilateral movements.
For me, doing heavy leg presses makes my SI joints unhappy. Takes too long to warm up and set up too, so only do these if that’s all I’m doing.
Used Kroc rows for years… 135 for 17
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One thing I’ve noticed recently is that when I’m doing isolations if I do two exercises in a workout and then repeat but switch the order of those same movements in the next workout, it feels similar but not quite the same, it just hits a bit different. Why is that though, the bro science reason or the actual science reason if anyone happens to know.
While I still think it is dumb, in my college weight room we had some version of basically super bosu balls. Same deal as the regular one, but made for collegiate sport programs, so they had a much higher weight rating.
I distinctly remember watching this guy do bosu ball squats. He would take the bar out of the rack, then step backward onto the ball, and do a clean ATG squat while balancing on that little thing.
The dude worked up to a clean single with 315. Dumb? Yes. Was I impressed? Also yes.
I see your bosu and raise the ante.
Merry Christmas everyone.
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