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Var idag innan lunch till mitt gym här mitt i stan, det ligger 2 minuter från jobbet så jag behöver inte ens ta på mig jackan om det inte är svinkallt förstås.

 

Rätt fint va? yes

 

Passet idag

Morgonvikt: 68,4 kg
Bänkpress: 8x90 kg, 10x80 kg, 11x70 kg 
Dips: 8x93 kg, 8x83 kg, 13x78 kg
Triceps-pushdowns: 2x10

Ej ok djup på bänken, får jobba på det! 

Focus för mig just nu är på bänkpressen, jag känner att jag ligger efter där.
I knäböj, marklyft och chins ligger jag på nivåer på Highly Advanced 

Mina resultat 

Bench press: 100 kg (1.47)
Chin-ups or pull-ups: 105 kg (1.54)
Squat: 150 kg (2.2)
Deadlift: 170 kg (2.5)

Hämtat från Leangains.com (länk)

Strength Goals: Intermediate

Bench press: body weight x 1.2
Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.
Squat: body weight x 1.6
Deadlift: body weight x 2

These numbers are for a raw (no straps, belt or knee wraps) single repetition.

The progress towards the intermediate strength goals should be fairly linear, meaning that there should be no plateaus that cannot be solved in an uncomplicated manner. By "consistent" training I do not mean never missing a training day, nor do I consider taking 2-3 months off from training consistent.

By "decent training routine", I mean "not doing blatantly stupid shit" (training 5-6 days/week, 20-25 sets for chest and arms, etc.). I do not mean optimal and flawless.


Strength Goals: Advanced

Under the exact same conditions as the previous example, 3 out of 4 of the following goals should be reached within five years, along with all of the strength goals listed under "intermediate":

Bench press: body weight x 1.5
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight.
Squat: body weight x 2
Deadlift: body weight x 2.5


Strength Goals: Highly Advanced

Under the exact same conditions, all of the following goals should be reached within ten years. Alternatively, 3 out of 4 should be reached, and one should be "Elite":

Bench press: body weight x 1.5, or x 1.8 (elite)
Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight, or x 1.8 / 20 reps (elite)
Squat: body weight x 2, or x 2.4 (elite)
Deadlift: body weight x 2.5, or x 3 (elite)

"Elite" denotes one lift that is often ahead of the others. For example, people who are natural pullers (long arms) may very well hit a 3 x body weight deadlift before a 1.5 x body weight bench, and vice versa for the presser (short arms, stocky and barrel-chested) benching 1.8 x body weight but not being able to pull 2.5 x body weight in the deadlift.

The highly advanced strength goals falls in line with what could be considered the pinnacle of physique and strength development for most average and natural trainers. At this point, progress is very slow. 

 

 

//Danne  - längtar hem för massa mys med min prinsessa heart

ons 29, Feb 2012 |