[quote]maraudermeat wrote:
skwattt night- i hit reverse band squats with the medium bands for my ME. i worked up to 675.
i then set my baseline for the 500 x 20 for squats. i decided to use 405 against bands just like for deads. damn…this lift is going to be all about endurance and conditioning. i definitely need to improve mine. i have plenty of strength but the lactic acid set in and i got pretty winded. what do i expect… i haven’t squatted more than 5 reps in forever. the bands make it well above 500 at the top. you really need to stay tight with the bands or they will throw you off balance.
squat against bands
405x8- plenty of strength… not much endurance.
i love to skwatt…[/quote]
“It’s only 405, not even a world record.” LOL
Why are you using the bands for this instead of just straight weight?
Set looked really smooth and (almost) easy. I bet you’d be good for 15 if you didn’t take so much time between reps and really put the hammer down.[/quote]
the bands keep me honest… if my form breaks just a little bit, they let me know.
they were easy strength wise. the problem is my conditioning… i have none for high reps. i’m so used to setting up after every rep, it’s hard for me to just go rep after rep. i have this engrained checklist that goes through my head on squats and deads. plus i’m not a big fan of doing quick reps with squats. i get sloppy. same with deads.
[quote]maraudermeat wrote:
the bands make it well above 500 at the top.
[/quote]
Even more if you include the 20 pounds of dirt and grime on that hat.[/quote]
don’t be hate’n on the hat hoss. i’ve had that hat since i started powerlifting and it doesn’t get washed…ever. if i washed it it would (1) fall apart and/or (2) all the power of the lifting gods would be washed away.
[quote]maraudermeat wrote:
the bands make it well above 500 at the top.
[/quote]
Even more if you include the 20 pounds of dirt and grime on that hat.[/quote]
don’t be hate’n on the hat hoss. i’ve had that hat since i started powerlifting and it doesn’t get washed…ever. if i washed it it would (1) fall apart and/or (2) all the power of the lifting gods would be washed away.
the power of the hat compells me.
[/quote]
Good shit though. I’ve been kinda testing out these areas to see where I fall.
Strict MP (I haven’t done much strict work) I did 210 x 5
DL I did 465 x 9
Pretty happy with those two
Squats I only got 455 for 3 though. I don’t know that I could ever see 500 x 20 in my future on this one.
[quote]maraudermeat wrote:
the bands make it well above 500 at the top.
[/quote]
Even more if you include the 20 pounds of dirt and grime on that hat.[/quote]
don’t be hate’n on the hat hoss. i’ve had that hat since i started powerlifting and it doesn’t get washed…ever. if i washed it it would (1) fall apart and/or (2) all the power of the lifting gods would be washed away.
the power of the hat compells me.
[/quote]
Good shit though. I’ve been kinda testing out these areas to see where I fall.
Strict MP (I haven’t done much strict work) I did 210 x 5
DL I did 465 x 9
Pretty happy with those two
Squats I only got 455 for 3 though. I don’t know that I could ever see 500 x 20 in my future on this one.
Edit: I do the same thing with my panties BTW.[/quote]
those are some awesome numbers hoss. especially the strict press.
this stuff is really showing me how much i’ve been concentrating on my 1 rm. i think it’s good that i’m branching out a bit and doing some reps with moderate weight. i’m not used to breathing hard when i lift:)
That’s the Gold’s in Centreville, correct!?! If so, I actually met you a while back and asked about touch & go deadlifts vs. re-setting. You and your partners are beasts! As for the standards set in place, this is right up my alley, as I’m looking for the combination of strength and conditioning. I have to say, I’m pretty humbled by the numbers here. I thought I was pretty strong…lol! Time to really get to work!
That’s the Gold’s in Centreville, correct!?! If so, I actually met you a while back and asked about touch & go deadlifts vs. re-setting. You and your partners are beasts! As for the standards set in place, this is right up my alley, as I’m looking for the combination of strength and conditioning. I have to say, I’m pretty humbled by the numbers here. I thought I was pretty strong…lol! Time to really get to work! [/quote]
it’s the one off of rt 28. i think it’s actually considered manassas. how long ago was that?? do you still train there??
feel free to post your progress here. i’d love the company.
anytime you want to jump in with me and my guys, feel free.
After August I will start taking a REAL run at these. I will incorporate some of it into the training for my raw meet in August. The dips, chins, bench for sure. Pretty sure I will on the squat. Not sure on the dead since I pull a lot of triples and singles in my meet prep.
That’s the Gold’s in Centreville, correct!?! If so, I actually met you a while back and asked about touch & go deadlifts vs. re-setting. You and your partners are beasts! As for the standards set in place, this is right up my alley, as I’m looking for the combination of strength and conditioning. I have to say, I’m pretty humbled by the numbers here. I thought I was pretty strong…lol! Time to really get to work! [/quote]
it’s the one off of rt 28. i think it’s actually considered manassas. how long ago was that?? do you still train there??
feel free to post your progress here. i’d love the company.
anytime you want to jump in with me and my guys, feel free.
thanks.
[/quote]
That’s the one. I always just said Centreville, but Manassas is correct. I met you back in Aug/Sep timeframe. I have since moved to Germany, however, and in a month, I’ll be in Afghanistan. That’s a whole year to see what I can do as far as the reaching the numbers you put up. But I will definitely be following this thread and posting my progress. I look forward to seeing what we are all capable of. Thanks!
Haha, I love the goals, they are really something to shoot for. I would say the closest for me would be the deadlifts. I can probably crank out 500 x 10-12 right now, but would definitely need to focus on the higher reps to achieve that.
As for everything else, hitting a 315 OH press would be amazing, I’m not even close.
I would like to hit the pull-up and dip weights, I see them as possible.
I deadlifted 500x8 today easily after singles with 550, 585, and 615. Wasn’t feeling my best either as I drank a little too much last night. On deads I stop as soon as I feel any slow down in speed so I probably could have taken a few breaths and knocked out 12 but I personally don’t like doing it like that. When I pull 500x20 it will be all in a row. Very little stoppage.
Should have the video on the blog within the hour.
That’s the Gold’s in Centreville, correct!?! If so, I actually met you a while back and asked about touch & go deadlifts vs. re-setting. You and your partners are beasts! As for the standards set in place, this is right up my alley, as I’m looking for the combination of strength and conditioning. I have to say, I’m pretty humbled by the numbers here. I thought I was pretty strong…lol! Time to really get to work! [/quote]
it’s the one off of rt 28. i think it’s actually considered manassas. how long ago was that?? do you still train there??
feel free to post your progress here. i’d love the company.
anytime you want to jump in with me and my guys, feel free.
thanks.
[/quote]
That’s the one. I always just said Centreville, but Manassas is correct. I met you back in Aug/Sep timeframe. I have since moved to Germany, however, and in a month, I’ll be in Afghanistan. That’s a whole year to see what I can do as far as the reaching the numbers you put up. But I will definitely be following this thread and posting my progress. I look forward to seeing what we are all capable of. Thanks![/quote]
cool… i look forward to you posting your progress.
[quote]RealPC wrote:
I deadlifted 500x8 today easily after singles with 550, 585, and 615. Wasn’t feeling my best either as I drank a little too much last night. On deads I stop as soon as I feel any slow down in speed so I probably could have taken a few breaths and knocked out 12 but I personally don’t like doing it like that. When I pull 500x20 it will be all in a row. Very little stoppage.
Should have the video on the blog within the hour.[/quote]
cool… i’ll check it out.
i do the same thing with my work. once it starts to slow, i stop. i’ve tried the non stop reps but i find that to keep my form i have to setup after every rep.
Just thought I’d add this for fun and amusement. I asked Paul Carter, the originator of the numbers, how big a person would be and able to do these numbers. He said, for himself, about 250. So I worked out the ratios so people can get an idea of where the strength/endurance to weight ratio be set.
Does as times bodyweight
Bench Press 1.25x for 20
Dips 1.8x for 10 ( I added the proposed 200 to the 250)
Pull-ups 1.4x for 10 (ditto)
Strict Overhead Press 1.25x for 1
Squat and Deadlift 2x for 20
Curl .75x for 10
While I know PLs like to think in terms of maximal strength, this could be motivation to cut some unnecessary bulk, or increase the numbers to match you weight. Also, for lighter guys it gives a way to measure for there size. This could also be a stepping stone to the proposed numbers.
Just a couple of questions, all. Forgive my ignorance.
On the OH Press, is it standing? Secondly, I imagine it’s all about simply doing it in order to get stronger at it. Is this so? In that vein, what are your thoughts on handstand pushups in relation to this?
With all of the work associated with these lifts, when do you do the “secondary” and preventative maintenance exercises, such as rotator cuff exercises and mobility work?
I’m sure I’ll have a lot more questions coming soon. Thanks, all!
[quote]sanshin wrote:
Just thought I’d add this for fun and amusement. I asked Paul Carter, the originator of the numbers, how big a person would be and able to do these numbers. He said, for himself, about 250. So I worked out the ratios so people can get an idea of where the strength/endurance to weight ratio be set.
Does as times bodyweight
Bench Press 1.25x for 20
Dips 1.8x for 10 ( I added the proposed 200 to the 250)
Pull-ups 1.4x for 10 (ditto)
Strict Overhead Press 1.25x for 1
Squat and Deadlift 2x for 20
Curl .75x for 10
While I know PLs like to think in terms of maximal strength, this could be motivation to cut some unnecessary bulk, or increase the numbers to match you weight. Also, for lighter guys it gives a way to measure for there size. This could also be a stepping stone to the proposed numbers.
Good Luck to all
[/quote]
Jim Wendler and I were the originators of the numbers. These are numbers were have talked about through e-mails for a long time. Just wanted to clarify that.
The 250 was for me. I would have to probably be around 250 LEAN to hit these numbers. That means I would need to gain maybe 15 pounds of actual muscle. I’m 240-245 now (I am dieting down at the moment) on the way to 230. At 230 I am usually high single digit bodyfat (9% or so). So 15-20 pounds of lean mass extra is about what I would require.
Now the best part is, using a lot of reps like that with a diet dialed in is the best way to gain lean mass. So it works hand in hand. You must, however, keep your conditioning up. There is no way you’re going to make it through the squats and deads without prolonged periods between reps if you are out of shape.
highlights from tonight… started new bench cycle. wanted a ME that was stupid hard that would have to be all muscled up through the midrange to lockout. i picked 4 board press. to make it stupid hard i didn’t take a lift off, feet up (no leg drive), very long pause (no stretch reflex)and totally deloaded on the boards and let air out.
455x3
495x2- i slid a bit on the second rep. you can see dave moving really fast to the bar but he kept videoing:)
dips- decided to go past the goal of 200lbs +BW and go straight to 225lb +BW. i’m lazy… 45’s are just easier.
BW +225 x 3- felt really strong but at the top of the 3 rep i ran out of oxygen really fast and came really close to passing out. everything started to sway back and forth really fast. it’s amazing how fast you burn through oxygen when you are going all out.
i knew i forgot something tonight… i forgot to do my rep set with 315…damn.
Isn’t testing three different upper body exercises a little overkill? Bench and overhead I could understand but why the dips? If I did something like this, I would only have the overhead press, with great overhead press comes atleast good bench and atleast mediocre dipping ability. But that’s just me, carry on.
[quote]Wrah wrote:
Isn’t testing three different upper body exercises a little overkill? Bench and overhead I could understand but why the dips? If I did something like this, I would only have the overhead press, with great overhead press comes atleast good bench and atleast mediocre dipping ability. But that’s just me, carry on.[/quote]
if i remember, there’s 5 different upper body movements…6 if you include deads in there.
as for the dips… i find that if you can hit some big dip numbers, your lockout strength increases. for me, i typically miss a bench attempt short of lockout.
[quote]Wrah wrote:
Isn’t testing three different upper body exercises a little overkill? Bench and overhead I could understand but why the dips? If I did something like this, I would only have the overhead press, with great overhead press comes atleast good bench and atleast mediocre dipping ability. But that’s just me, carry on.[/quote]
[quote]Wrah wrote:
Isn’t testing three different upper body exercises a little overkill? Bench and overhead I could understand but why the dips? If I did something like this, I would only have the overhead press, with great overhead press comes atleast good bench and atleast mediocre dipping ability. But that’s just me, carry on.[/quote]
Did I just read the word “mediocre” as a good thing? Perhaps I’m just reading it wrong. Why not push yourself to be as strong as you could possibly be? Why settle for less and set a limit for yourself? Just my thoughts on your questions.
