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Thread: What is your workout today? page 523

  1. #5221
    egyption grok's Avatar
    egyption grok is offline Senior Member
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    Quote Originally Posted by RichMahogany View Post
    Presses & Deadlifts 5/3/1+

    Press: 120 x 5/140 x 3/155 x 5 (new PR by 5 lbs. About 7 lbs < bodyweight)
    Deadlift: 330 x 5/375 x 3/420 x 4 (new 4-rep PR. Also, new 1-rep PR)
    Light Squats: 2 x 5 x 255
    Curls: 3 x 15 x 60
    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

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  2. #5222
    Neckhammer's Avatar
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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 at 11:55 AM.

  3. #5223
    RichMahogany's Avatar
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    Quote 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
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  4. #5224
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    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

  5. #5225
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    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.

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  6. #5226
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    Quote 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

  7. #5227
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    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:



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    Last edited by egyption grok; 11-19-2013 at 06:41 PM.

  8. #5228
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    Quote 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

  9. #5229
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    Quote 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.

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  10. #5230
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    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 at 05:35 AM.

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