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!
Just getting ready to do some S(HIT) now.......leg day, wish me luck !!!!
Front Squat 2x10x135
Weighted Chin 1x45x9 Dropset to BWx3 (really fast dropset....I had nothing left to give)
Weighted Dips 1x70x8 Dropset to BWx10 (took about 10 seconds to get the belt off so had some reprieve)
Felt good in this rep range, but after a couple more weeks I'm gonna bump the weights and go 6-8....then again and go 3-5. Just kinda winging it though rather than doing somebodies program. Actually I'll be bumping the weights for this workout on everything but the Dips it looks like just to stay in the rep range I'm aiming for.
In matters of style, swim with the current. In matters of principle, stand like a rock.
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