You are both benching and deadlifting a significantly larger amount of weight than you weigh. That's pretty impressive, but also somewhat easier to achieve if you are smaller. I'm 6'3 and if I hit my goal weight I'd have to be putting up over 400 lbs to match you.
Primal since August 2012. CW: 317.
1/8/13: 303.5 | 2/12/13: 298.5 | 2/26/13 295 | 3/07/2013 291.5
Keep it going, Mark
Can anyone point me to a good resource for beginners to determine appropriate reps & rest time?
Look into Starting Strength.
I do a lot of things grok didnt do. But I bet I can do a lot of things he DID do better than him.
There are numerous things you can do, really, and in CrossFit we mix it up a lot. We might do one exercise as a 5 rep max (so can't do more than 5 times)... and then rest and do it again, basically. Other times we'll do the same type of exercise but do it 21 times, or whatever (obviously with lighter weights).
Honestly, though, I just go to CrossFit and do what I'm told If I was to design a program for myself I'd probably search around for an appropriate program (Starting Strength or something maybe?!)
Crossfit is not in my budget but since I work well on my own I'm going to research build up programs for weights and go from there!