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  • Yesterday:
    Went to a really small gym that didn't have dip or pullup bar so had to do the machines which was OK. Seemed kinda weird to have to put 190 on the pulldown then jump off the seat to lock my legs under and get a set of 8 though . 2 sets of each....first set is a "hard" set of 8 then add about 10% and go to failure....usually in 5-8 reps.

    DB Bench
    PullDowns
    Rows
    Shoulder Press
    Leg Extensions
    Leg Curl

    Today:

    Same 2 set protocol

    Leg Press
    Front Squats
    Hanging Leg Raises
    4x 20sec sprints/40sec active rest on Stationary Bike
    20 minutes suana.

    Feeling good.
    Last edited by Neckhammer; 11-19-2013, 12:55 PM.

    Comment


    • Originally posted by egyption grok View Post
      Wow first guy I see that really focuses on lower body than upper ....this is IMO bec ur bench press is significantly lower to ur squat and deadlift idk wat the ratio should be but I think 2:3 nt sure though
      I press with 79.5kg , squat with 120kg , and deadlift with 100kg (need to really increase bt working on it ) all go for 6 reps x 3 sets

      Check my journal for my workouts
      Just for the record, that's my (standing-/military-/shoulder-/overhead-) press, not my bench press. My 5-rep PR on the bench press is 215. I'm not sure whether that fits with your ideal ratios or not, but it's a bit stronger than my press.

      Last night:
      Squats: 230 x 5/265 x 5/300 x 8
      Bench: 150 x 5/175 x 5/200 x 8
      Dips: Dropset, 75 x 6/50 x 4/25 x 4/0 x 6
      Chin-ups: Dropset, 75 x 4/50 x 3/25 x 3/0 x 4
      The Champagne of Beards

      Comment


      • Since we're talking about ratios, I'd like to know everybody's who does any of the 4 "big" lifts, if they don't mind sharing.

        These are mine based on unreliable, calculated 1RM's (Wendler formula: reps x weight x .0333 + weight)
        Press: 185 (72.55% of bench, 49% of squat, 38% of deadlift)
        Bench: 255 (138% of press, 68% of squat, 52.5% of deadlift)
        Squat: 375 (203% of press, 147% of bench, 77% of deadlift)
        Deadlift: 485 (262% of press, 190% of bench, 129% of squat)

        Again, these are fake 1RM's. I have never lifted these weights. Not claiming I can. Just using the calculation result as a basis for comparison.
        The Champagne of Beards

        Comment


        • Sure, Rich. The NSA already knows what they are, anyway, . I've lifted each of these for a single.

          Press: 157.5 (72% of BP, 47% of S, 41% of D)
          Bench: 220 (140% of P, 66% of S, 58% of D)
          Squat: 335 (213% of P, 152% of BP, 88% of D)
          Deadlift: 380 (241% of P, 173% of BP, 113% of S)

          Power Clean: 180
          In matters of style, swim with the current. In matters of principle, stand like a rock.

          This message has been intercepted by the NSA, the only branch of government that listens.

          Comment


          • Originally posted by Jefferson1775 View Post
            Sure, Rich. The NSA already knows what they are, anyway, . I've lifted each of these for a single.

            Press: 157.5 (72% of BP, 47% of S, 41% of D)
            Bench: 220 (140% of P, 66% of S, 58% of D)
            Squat: 335 (213% of P, 152% of BP, 88% of D)
            Deadlift: 380 (241% of P, 173% of BP, 113% of S)

            Power Clean: 180
            You've made some nice progress. I like your proportions better than mine. Gotta get my squat and bench up!
            The Champagne of Beards

            Comment


            • Im new to this thread so im still getting the hang of it

              Okay so singles...
              Press : 155 (75% BP, 50% S, 54% D)
              BP : 208 ( 135% P, 76% S, 73% D)
              S: 310 (200% P,149% BP, 108% D)
              D : 286 (184% P, 137% BP, 92% S)

              Power clean : 140

              I really need to increase my deadlift... its really falling behind :/ its just that the bar slips from my hand which causes it to be annoying :banghead:



              Sent from my SGH-I317M using Marks Daily Apple Forum mobile app
              Last edited by egyption grok; 11-19-2013, 07:41 PM.

              Comment


              • Originally posted by egyption grok View Post
                Im new to this thread so im still getting the hang of it

                Okay so singles...
                Press : 155 (75% BP, 50% S, 54% D)
                BP : 208 ( 135% P, 76% S, 73% D)
                S: 310 (200% P,149% BP, 108% D)
                D : 286 (184% P, 137% BP, 92% S)

                Power clean : 140

                I really need to increase my deadlift... its really falling behind :/ its just that the bar slips from my hand which causes it to be annoying
                Do you have small hands? Have you tried hook and/or alternating grip? If you're not going to compete in powerlifting, and you just have small hands, use straps if you need to. Don't let it limit your progress!
                The Champagne of Beards

                Comment


                • Originally posted by RichMahogany View Post
                  You've made some nice progress. I like your proportions better than mine. Gotta get my squat and bench up!
                  Thanks. Progress has been good for the past half year or so. To be honest, your numbers give me a lot of motivation (better than mine even though you're much lighter than me).
                  In matters of style, swim with the current. In matters of principle, stand like a rock.

                  This message has been intercepted by the NSA, the only branch of government that listens.

                  Comment


                  • I'll play... at 163lb and a towering 5' 9 (8.5 but I get to round up ) I got this:

                    Press 169
                    Dead 355
                    Squat ?
                    BP 274

                    Like Rich these are just what the calculator rolls out from my 5 rep amounts. But, I have done more weight than 275 in bench in years past. I don't bench much at all anymore...but I have a couple times just. to face down the fear of bench that I now have (since a pec rupture a few years back). The rest is hypothetical. Squat still wrecks my low back (not the squats fault...I'm f'd up and I know it), but I'm doing some front squat right now just to work them in....135lbs for sets of 10 aren't all that impressive though.
                    Last edited by Neckhammer; 11-20-2013, 06:35 AM.

                    Comment


                    • Originally posted by Neckhammer View Post
                      I'll play... at 163lb and a towering 5' 9 (8.5 but I get to round up ) I got this:

                      Press 169
                      Dead 355
                      Squat ?
                      BP 274

                      Like Rich these are just what the calculator rolls out from my 5 rep amounts. But, I have done more weight than 275 in bench in years past. I don't bench much at all anymore...but I have a couple times just. to face down the fear of bench that I now have (since a pec rupture a few years back). The rest is hypothetical. Squat still wrecks my low back (not the squats fault...I'm f'd up and I know it), but I'm doing some front squat right now just to work them in....135lbs for sets of 10 aren't all that impressive though.
                      Have you considered hip belt squats? Or mixing in some sumo deadlifts (assuming you pull conventional now)?

                      Great bench numbers. We should have included weighted chins in the ratios. I did 3 sets of 95 x 2 the other day. I still can't get a 3rd rep though.
                      The Champagne of Beards

                      Comment


                      • Originally posted by RichMahogany View Post
                        Have you considered hip belt squats? Or mixing in some sumo deadlifts (assuming you pull conventional now)?

                        Great bench numbers. We should have included weighted chins in the ratios. I did 3 sets of 95 x 2 the other day. I still can't get a 3rd rep though.
                        Very nice on the chins! Next workout I'm gonna do 90 again. I dropped to 70lbs to get a few extra reps for a couple workouts... we'll see where I am next week. I actually was thinking about trying the sumo deadlift thing (yeah, I do conventional).

                        Comment


                        • I have the hands of a 16 year old girl so ya I have small hands I do use alternate grip however I have no idea wat a hook grip is :P and I have thought of using straps bt im nt sure .... I do want to compete in powerlifting bt idk how ...I live in canada , do u guys have any clue how I can find a tournament or something?


                          workout: deadlift day
                          1.5 mile cycling warm up
                          deadlifts:
                          60kg x 10
                          100kg x 6
                          110 kg x 5/5/4(first two could have done six bt my mind was set for 5 reps :/) after last set the rest is all after each other
                          100kg x 4
                          93kg x 4
                          84kg x 6
                          70.5kg x 7
                          61.5kg x 6
                          52.5kg x 5
                          43.5kg x 10
                          leg curl: 70lb x 10
                          100lb x 5....95lb x 5
                          95lbx10x2 after last set , the rest is all after each other
                          90lb x 4
                          80lb x 6
                          70lb x 7
                          60lb x 5
                          50lb x 10
                          1 mile run until roman chair became unoccupied
                          roman chair: 3 sets
                          10 straight leg/ 10 bent knee/10 oblique(5 each)
                          Last edited by egyption grok; 11-20-2013, 08:43 PM.

                          Comment


                          • Yesterday:

                            Lying DB presses x 2 sets
                            Neck Dips 60lbs x 3 ( Sucked !) 40lbs x 4
                            Dips-Negative only-70lbs x 7
                            Push ups with Intentions BW x 6

                            Lying extensions 88lbs x 5 + 2 cheats, 44lbs x 12
                            Seated DB extension 35lbs x 8 slow reps, 35lbs x 12 normal reps

                            Dip-Static hold in bottom position-BW to failure

                            Comment


                            • 3 mile jog....

                              Oh yeah. Feel the burn!

                              Comment


                              • Just getting ready to do some S(HIT) now.......leg day, wish me luck !!!!

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