Sunday, February 7, 2010

JC (02/07)- Bench, Squat, Deadlift

Ok, wtf. I'm at 197 lbs, which means I've lost six pounds since classes started! How the heck does this happen... I need to straighten up my diet.

So today I decided to test my strength in the three lifts to see what I should aim for at the meet. Here's how it went:

Bench-
heavier warm ups-
275- 1x2
315- 1x1
attempted max-
345- fail. I was probably over confident. Went back down to 315.
315- 2x1
I'm not surprised my bench hasn't really improved (on the bright side it hasn't weakened either), haven't really been working very hard at it. I'll will aim for 335 for the meet.

Squat-
heavier warm ups-
275- 1x2
315- 1x1
attempted max-
355- 1x1 (First 1 rep max squat PR)
probably wasn't perfect.
375- Fail. No comment.

Deadlift-
heavier warm up-
275- 1x3
315- 1x2
attempted max-
365- 1x1 (+10 PR)- I realized that the previous time I attempted maxing for the hell of it I actually did 355, not 365.
395- 1xFAIL. No comment. Not sure why I even tried.

Seated Rows
180- 1x8
220-1x6
240- 1x4
260- 1x3
280- 1x2
300- 1x2

Ab roller- 3x6

Today's numbers put me at a 1035 total. I'm not sure what that means strength wise.

5 comments:

  1. As a newbie, your maxes right now (except maybe your bench) should indicate pretty much nothing about your performance three weeks from now. If you are consistent, you should be increasing your maxes every workout or every other workout.

    Check out the Raw Powerlifting Classifications (google it) if you want to see roughly where you stand. 1035 @ 197 is not quite Class II...so there's some room for improvement =).

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  2. A total of ~1000 for a ~200 lbs beginner is really nice, and adding good form, speed, stability, etc can make a huge difference. Your main objective should be to improve squats and deadlifts. Only total matters.

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  3. Forgot to write this -- what's the point in doing very few reps on seated rows? I suggest to do at least 8-10 reps here.

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  4. I already tried the "You're strong!" method. Now, I'm hoping that the "You're weak!" method will get JC to focus more on squatting and deadlifting.

    =D

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  5. Haha, thanks Danny. And thanks Frank for the extra motivation:) And yeah, I will start doing 8-10 reps on rows.

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