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Im still on empty bar (20kg) for about 5 reps. Im only (back) squatting about 70kg at the moment. relative strength is pretty incredible. The fact that someone well experienced in lifting who isnt necessarily that much bigger than you can lift so much more weight.
I was once sharing a barbell with someone. I was deadlifting it and the other guy curling it!
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Yeah power to weight ratio's can be amazing, also watching some serious natural powerlifters do their thing is pretty cool to, I once spotted for a guy that was incline bencpressing 170kg for about 4-5 reps, he asked me to spot because he said I was the only person he trusted in the gym to pull that barbell off of him if it all went wrong haha, I was in awe, I couldn't even comprehend doing that kinda weight on INCLINE bench press!
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I think the most I ever did on flat bench was 110-120kg, I've had messed up elbows for years so it was the one exercise where progression was always really slow for me, kinda gutting when I think about where I got with my squats and deadlifts.
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Even though Im a realtive novice Ive already become a bit of a lifting snob. :P I dont really like bench pressing, it doesnt seem to use the body in a cohesive way. I still bench, but focus more of my energy toward overhead pressing. I also have shoulder issues and know my bench will never be very high anyway.
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Even though Im a realtive novice Ive already become a bit of a lifting snob. :P I dont really like bench pressing, it doesnt seem to use the body in a cohesive way. I still bench, but focus more of my energy toward overhead pressing. I also have shoulder issues and know my bench will never be very high anyway.
You're a lifting snob and you DON'T bench press? AND you think it doesn't use the body in a cohesive way.......oh dear, oh dear, oh dear......
Strength and power lesson 1 coming up after lunch, I think the only way I could be more offended is if you shagged my mother, you just insulted one of the most important weight lifting exercises of all time!Shame on you, shame on you!
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What is good power to weight ratio? I weigh 87kg and can flat bench 140kg (1 rep) or 110kg (10 reps). I would like to be able to lift twice my weight. Im nervous about lifts as I am worried about correct techniques. I did try a dead lift last week and done 80kgs without much percieved effort, but for the above reasons I wasn't comfortable to trying a greater weight. I can now manage 23 pull-ups, which I think is quite good but I have no basis for comparison.
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Anything above 20 pull ups is exceptionally good. I hear you get 100% on a US marine fitness test if you can do 20 pull ups but I dont know if thats just a rumour. I can only do around 6 or maybe 7 at a push and ive been working at it 6 months from being able to do none!
140kg bench press is exceptionally good, just benching your bodyweight is respectable for an experienced lifter. 2x would put you in an elite category.
If you have got technique right and you do not have any issues like inactive muscles, you should be able to deadlift your bodyweight no problem. I can deadlift 90kg and I am only 69kg. But I can only bench 47.5kg 3x5. An experienced lifter can lift several times their bodyweight on deadlifts. I know that shanaze reade can do 140kg and she is a teenage girl.
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theres a rough guide here for strength standards, I was well below on most of it to begin with.
http://www.exrx.net/Testing/WeightLifting/StrengthStandards.html
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pull ups are a piece of piss, i can even do a few one handed it must be all that extra muscle you have to lug around.
i would fail at any of that other stuff though (and have no interest in trying) as being a 65kilo ectomorph weight gain is when you put 2 full water bottles on the bike. -
If you get to 2.5x and above on the core lifts you could consider competing in either powerlifting or olympic lifting, I never made it past 2x but I did a few shitty amateur comps here and there.
If you make it to 3x without professional coaching, dietary planning, and extensive use of drugs/supplements, then you are genetically very gifted and have the potential to become an incredible athlete. -
dumbell military press and dumbell deadlift.
good together or canceling each other out to some extent?
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In a clean and press movement?Nah, I didn't mean together in the same movement. Just together in the same exercise routine.
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Both pointless, do it properly and do it with a barbell, have you learned nothing from me yet!
;)
But seriously, they are completely different to doing it with a barbell, hit the muscles in a different way, the only exercises I regularly use dumbells for are rear delt flys, (or reverse flys).
I rate barbelles for pretty much everything else.
Although single arm dumbell snatches are a pretty worthwhile exercise. -
By the way, just noticed you live in Shoreditch, if you're up for training with me mate, I might be joining back at my old gym in Bethnal Green, all this training talk is giving me the itch again!
http://www.muscleworksgym.co.uk/index.php?option=com_content&view=article&id=3&Itemid=4
Paying up for the yearly membership works out to a fairly reasonable £28.75 a month for unlimited use, the cardio equipment is not amazing, but they have one of the best selections of machines/freeweights/racks etc in London.
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The regime is going well, I'm into week 6 of camp, 4 weeks remain, one week mellow and then it's test week and I'm gonna get beasted. I'm staying off the supps this time around though, so far so good.
One bad thing is that I'm back in full time employment so I'm now having to balance a job, a post-grad course, my social life, and being an animal. The good thing is that I'm getting paid again and that I'm getting a good 16 miles in every day on my bike, which is never a chore!
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Get a good brand of protein powder, such as ON, on hand to help with the recovery after a good ride or w/o session. Keep a supply of BCAA (Branch Chain Amino Acid) (the gel caps only) on hand for both* before* and after exercise. This is a very good way to maximize the benefits of any workout, don't let any workout go to waste!
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Who am I kidding, it's pay day so I just re-supped at myprotein. Aint nuttin but a peanut
What kind of things do you take?
You seem like a well experienced trainee, I was wondering if you think there is much significant benefit to be had using whey protein etc when already on a very generous diet?
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You seem like a well experienced trainee, I was wondering if you think there is much significant benefit to be had using whey protein etc when already on a very generous diet?
I wouldn't say experienced, just dedicated to smashing iron and breaking myself. I only ever use protein as a recovery tool, I never buy bulking agents or fat metabolisers or any of that crazy shit. I definitely see an improvement once I use the stuff, I feel it helps mostly in my legs (they're pretty big) and my knees; and enables me to train after commutes with running, or my mma and conditioning and all of that.
This camp I'm using:
Protein
Creatine
Amino Acids
GlucosamineMy diet is pretty balanced:
Breakfast = Shake (Banana, Apple, Kiwi Fruit, handful of frozen blueberries, handful of scotch oats, dollop of crunchy organic peanut butter, 3 egg whites, protein powder, amino powder, creatine)
Lunch = Chicken/Tuna Salad and cous cous (1 breast/steak, mixed leaves, red onion, handful of cous cous, home made vinagrete..sp??) sounds boring but that's when the spice rack comes into play.. 7 days of variety!
Dinner = Varies from chicken, to tuna, to steak, to bowls of All Bran and natural Yoghurt, to stir fries etc etc etc
Drinks = Iced water, Berocca in the morning, peppermint tea, fruit tea, absolutely zero alcohol (I also try and stay away from tea and coffee during camp)
Snacks = pistachio nuts, ryvita with cottage cheese, finger dip of organic peanut butter
That's about it..
DFP
CrazyJames
Hobo
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CYOA
CHUG_IT
pistaboy
hippy
djetelina-
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Recommend a protein supplement?
Posted by
@starfish&coffee
The most I ever managed on overhead barbell squats was 60kg for about 6-8 reps, such a challenging exercise, I love em, it always cracked me up considering I could bash out 10 reps of normal deep squats at 140kg!