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.
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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:
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.
The Champagne of Beards
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
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 at 07:43 PM.
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
3 mile jog....
Oh yeah. Feel the burn!