Using the statistical data from the past 65 years, from of the tables at www.exrx.net that they describe as follows:
The performance standards are adult standards (>18 years old) for a single maximal repetition (1RM) based on competitive weightlifter and powerlifting classification systems in use from the 1950's to present.
Accumulated performance data is not predictive or regression derived. These performance standards should not to be confused with strength norms.
I established goals for an intermediate lifter of my body weight (at the time)
My last workout of 2013 I met the Power Clean goal.
Today I met the Bench Press goal.
My current PR of 185# was set last April 23rd. So we were doing 2 rep max, followed by 3 sets of 5 lighter. I was working with Mitch, who was planning 205#, I figured I should aim for 185# for two reps.
We did empty bar, and 95#. At 135# I wasn't concentrating and did like 5 or 6 reps, and Mitch thankfully warmed my that I'd tire myself out. From then on it was 2 or 3 reps. We did155# next for 3. Did a double at 175#, and finally tried 185#. It was a struggle, but without assistance, I got my 2 reps. Mitch did his 205#, and I went to get two 5# plates.
I worked really hard and focused my mind and I did it. 195# 5 pounds more than my goal. Tried for two, since that was the workout, but there was no way. Definitely my one rep max.
Two of six goals met. Four to go.
The WOD following that was killer.
500m row
100 Double unders
20 handstand push ups
30 axle thrusters
40 alternating dumbbell snatches
Scaled version had only 40 double unders, but I did 100 anyway. Scaled hspu were both easier with the ab mats under my head, and fewer, only 10 required, but I split the difference and did 15. Axle thrusters were 100lbs (2 x 45# plates + 10# bar), women was 70lbs, I opted for 80# (2 x 35# plates). Snatches were 50lbs for Rx and only 35# for scaled and for women's Rx so I went with that.
Row took just under 2:00. The double unders took my 5 or 6 tries, I'd get streaks of 20, then 4 or something stupid, I was very random. Handstand push ups I did 10, then 5, toyed with the idea of doing another 5, but I had already decided to split the difference so I moved on to the thrusters.
Even with a regular bar bell I struggle with thrusters, with axle and it's ridiculously thick grip. Did 6 sets of 5. I wanted to do the last 10 unbroken, but that wasn't happening.
I did managed to do that for the dumbbell snatches, 2 sets of 10 and 1 set of 20.
Still took me 17:37 (I was finished at 17:25, but coach no-repped me on the last snatch because I let it drop, by the time I understood that he was saying I had to redo my last snatch and finishing it, cost my 12 seconds!)
Glad that's over.
Progress update of revised weightlifting goals. Derived from intermediate level for my body weight (at the time the goals were set!) at www.exrx.net
New Bench Press PR. Goal attained!
Lift / target weight / current PR
Bench / 190lbs / 195lbs Jan 10, 2014 (up from 185lbs) !!!!!!
Deadlift / 300lbs / 285lbs Apr 25, 2013 (up from 265lbs)
Press / 130lbs / 125lbs Oct 30, 2013 (up from 120lbs) 5lbs away
Power Clean / 185lbs / 185lbs Dec 30, 2013 (up from 175lbs) !!!!!!
Power snatch / 140lbs / 115lbs Aug, 15, 2013 (up from 105lbs)
Back Squat / 255lbs / 245lbs Sept 17, 2013 (up from 235lbs) 10lbs away
Other lift PRs:
Front Squat 215# Sept 11, 2013
Push Press: 165# (up from 155#) Oct 30, 2013
Clean: 185# (up from 180#) Dec 23, 2013
Jerk: 185# (up from 180#) Oct 30, 2013
Snatch: 130# July 22, 2013
Clean and Jerk: 175# July 24, 2013
No comments:
Post a Comment