Bench Press 185x5
Squat 225x3
Deadlift - 225 x 5 (I havent tried heavier because I am still learning this lift)
Pullup - bw x 8
Overhead Press 115 x 3
Vertical jump - around 20 inches
I have dropped 25lbs of fat (10% body fat) the last three months and am taking Coach Staley’s advice regarding a two week reduction in training because I hit a plateau. Starting Monday I am going back at it hard.
My diet is very strict currently but this week is a refeed week.
As far as me being slow or fast twitch I dont really know. I attached a photo of me back in Sept. I am a few % leaner now.
I train at home and have the following equipment
Power rack
90 lb power bloc dumbells
bar with 315 lbs olympic plates
incline/decline bench
chin/dip station
stability ball
Stationary bike
I guess I get the dork of the day award. The question was NOT what is 85% of your 1RM but how many reps can you do with 85% of 1RM. That’s easy. For all the lifts except bench press, I can do 5 reps with 85% 1RM. For bench, I’ve been able to do 6. I seem to be able to do a fair amount of reps with weight relatively close to my 1RM. but gaining strength in this lift is slow and tough. This is why bench is not my favorite lift - I suck at it. But increases in my overhead press seem to translate to increases in my bench, which is why I just focus on the overhead.
Anyway, since you guys are mainly looking for slow-twitch individuals, or individuals who perceive themselves as such, I would not be a good guinea pig. I think I’m mixed fiber to slightly fast-twitch dominant. However, I can test my vert just for fun.
Let me get this straight…we offer free advice, free training programs from the best coaches in the world, and only one or two guys apply because it’s too much trouble to figure out how many reps they can do at 85% of their 1RM?
[quote]Atomic Dog wrote:
Let me get this straight…we offer free advice, free training programs from the best coaches in the world, and only one or two guys apply because it’s too much trouble to figure out how many reps they can do at 85% of their 1RM?
It’s a sad day, indeed.
Specifically, we’re looking for guys who think they’re slow-twitch (have a muscle fiber composition that’s more suited to endurance).
[/quote]
maybe no one considers themselves as slow twitch here???
Hey don’t look at me. I would absolutely love to do this. The problem is, I train at home and am limited when it comes to exercise selection. So I’m afraid that I wouldn’t be able to perform a lot of the exercises recommended. All I’ve got is a cable/pulley weight machine and dumbbells. If I trained in a commercial gym or had decent equipment, I’d be all over it. C’mon people, what’s the holdup?
Maybe everyone loves their TBT program so much, they don’t want to change right now. ;o)
A. Dog, you posted this a day ago on a Thursday. With the emphasis on accuracy, I’m surprised anyone who works for a living had a chance to find the desired numbers.
That said, I’m game, but I won’t have a post up until tomorrow or the day after.
Not sure if I am a good candidate because I work out at home and am not able to accurately assess 1RM secondary to no spotters (or 85% for that matter). I also don’t have a way to squat because I do not have a power rack. But anyway here are some stats:
Oops! I forgot pullups are 6 reps with 40 pounds on my back. And my age is 26. Unfortunately, I am not sure about squat numbers because of lack of equipment. Thanks.
Hey TC and “Think Tank Dialog” guys, pick me please! I once was a pig, now let me be your Guinea Pig!!!
Height: 5’11"
Weight: 184
Age: 24
My goal is develop my muscles, gain strength and get ripped, I have been working out and eating clean since last May. I have dropped 52 pounds and went from a size 40 waist to a size 32 so I’m really excited about my new leaner lifestyle and looking forward for much more.
Bench press: 5
Squat: 7
Deadlift: 8
Pullup: 3 (I know I know, I suck at this one)
Overhead press: 5
[quote]Atomic Dog wrote:
Let me get this straight…we offer free advice, free training programs from the best coaches in the world, and only one or two guys apply because it’s too much trouble to figure out how many reps they can do at 85% of their 1RM?
It’s a sad day, indeed.
[/quote]
Dog:
Take a pill! Man. Looks to me like you are ready to offer up a new program for your would-be pig.
I am happy with the program I have, and am getting good results.
My “stats”
Height 6ft 3in
weight 220
Reps with 85% of max
Bench press 5
Squat 7
Deadlift 8
Pullup (with weight attached to your waist) 4
Overhead press 3
vertical jump 23"
My goals are to increase my bench, squat and deadlift, as well as doing 20 dead hang pullups with 50 lbs on my waist.
Thank you for the opportunity.
WOW, this is AWESOME. I am away from my house for the weekend but if this is still going when I get back I will for sure get all the needed info. together.
Either way this will be cool as hell to just read about.
