2/16:
Deadlift: 355 x 4, 380 x 2, 420 x 2
OHP: 125: 5, 5, 4
Straddle L compression (seconds): 3x10
2/19:
10 minutes of handstands (seconds): 10, 3, 4, 6, 2, , 2, 2, 3, 2, 2, 3
Squat: 230, 3x5
OHP: 125, 3x5
Rows: 175, 3x5
BW Hypers: 2x20
Palms-back planche leans (seconds): 2x30
Comments:
My belt is still bruising my hips but is getting a lot more comfy (got it about a month or so ago).
Overhead presses still improving fairly quickly.
Straddle L compression got better despite not doing it for a few weeks. (nowhere near the guy in the picture though)
Handstands spontaneously improved for no apparent reason (after getting significantly worse). This happens a lot to me...
Squats not too difficult yet but I think still constitute a training stimulus. In about a month I'll be hitting sets close to equivalent to my current 1RM.
Planche leans are for strengthening the biceps tendon. Cannot do this with back lever because last curl sesh resulted in some forearm tendonitis which get aggravated in a back lever.
Does anyone know what a good proportion of rows versus other lifts is?
Sunday, February 19, 2012
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I found this site http://www.t-nation.com/free_online_article/sports_body_training_performance/how_much_can_you_lift_wimp, though it doesn't have comment on barbell rows (just DB rows.)
ReplyDeleteIn general be careful about using T-Nation as your primary resource of lifting information, there's a lot of really retarded shit on there. That's not a condemnation of the suggested article (though 3 sigfigs for ROUGH percentage guidelines seems like overkill). Ultimately you need to figure it out for yourself, there are too many variables in play for you to take someone else's numbers as a given. There's your own body type, whether or not this is assistance work, whether you're doing it for volume, intensity, etc, etc, etc...
ReplyDeleteSorry, no easy way out.
For the big three, I would go with the classifications from here: http://www.rawpowerlifting.com/classifications.htm. All your lifts should be around the same class, except for bench which, IMO, can be one class lower because those numbers are skewed upwards by bench specialists. If you want to add the power clean and military press, you can use this: http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html.
ReplyDeleteIt doesn't really make sense to max out the minor lifts, but the only other candidate lifts I can think of right now are pullup/row ~= bench.
This is all very personal, of course, but it never hurts to have a starting point.