So yesterday I mentioned I was going to try going deeper
into my squats with more weight. Well…I
did it! I went up only 5 lbs though
instead of my usual 10lbs cause I was worried I wouldn’t be able to finish my
sets if I went deeper. So currently I
am very close to my squat goal. Using
this calculator, http://www.exrx.net/Calculators/OneRepMax.html
, my one rep max is showing as 240lbs, i.e. 200lbs X 7 reps. I’ll try next time I lift to try and match
my goal for the year of 250lbs. Using
the calculator that would be 210 lifted 7 times. I think I could do that actually without too much trouble. It would be the later reps/weights that
might be the issue.
So my next workout, hopefully, will consist of lifting 210 X
7, then 200 X 7, then 190 or 195 X 7.
It would vary on the weights sometimes that I go down to cause sometimes
I just get lazy with not wanting to have to find the exact number of plates to
put on the bar and what not. Year to
date I am 22% stronger or lifting 44 more pounds. I’ve lifted 240lbs, which is 96% of my goal of 250lbs.
Squat
Body Weight
|
Untrained
|
Novice
|
Intermediate
|
Advanced
|
Elite
|
165
|
110
|
205
|
250
|
340
|
445
|
Bench
Body Weight
|
Untrained
|
Novice
|
Intermediate
|
Advanced
|
Elite
|
165
|
120
|
150
|
185
|
255
|
320
|
My bench goal…is a different story lol. My year goal is to reach 225lbs on
bench. I’ve pretty well flat lined for
the past week as you can see from the chart.
Although it’s been a little weird cause I didn’t lift due to Memorial
day and soreness from playing volleyball with the family. Who gets sore playing volleyball by the
way? That just makes me kinda chuckle
cause when I think volleyball I think relaxing sunny day with playing in the
sand AND I was less sore after running a 5k a month or so ago then when I
finished playing volleyball for an hour or so this past week. Anywayssss…enough of my woosbaginess. Then Wednesday I was able to help my brother
and sister-in-law move into their new place so I only lifted on Friday. There caught up on my lifting for this past
week.
So currently my next time doing bench will be lifting 155 X
7 reps, then 150 X 7 reps, then 145 X 7 reps. Yesterday I couldn’t quite get
that done. I think I was a rep or two
short on the last two sets. What is
crazy to me is looking back to my excel spreadsheet and just January of this
year I could only bench 135 X 3. That
is it! I remember doing it too and
about passing out. Anywho just crazy to
me. Glad to be stronger that is for
sure. Year to date I am 27% stronger on
bench, or am lifting 39 more pounds.
I’ve lifted 186lbs, which is 83% of my goal of 225 lbs.
Just for the uninitiated/curious/people who think I might be
obsessed/total dooshbag as to why I’m tracking everything so meticulously. At the first of the year I would go in and
work out and just throw weight on the bars and not remember exactly what I had
done the last time I lifted and that was just annoying/frustrating cause I
realized I was wasting my time and didn’t really have a good baseline to go off
of. So there is that and plus tracking
just makes you more disciplined. Just
try tracking your TV watching hours and you might just “ship your pants” with
how much time you (I) waste watching TV.
The following is what that one rep calculator site defines
for the different weight abilities.
Untrained - An individual who has not trained on the exercises before but can perform them
correctly.
Novice - An individual who has trained regularly for
up to several months.
Intermediate - An individual who has trained
regularly for up to a couple years.
Advanced - An individual who has trained multiple
years.
Elite - An athlete competing in strength sports. Keep
in mind, the standards shown in the tables do not represent the highest level
of strength performance possible.
UPDATE #2
I lifted yesterday and...got my squat goal done for the year! Using the above calculator I'm squatting 252lbs. I'm not exactly sure what my next weight will jump me too, but that is pretty cool.
My bench however actually went down. By down I mean my second set remained the same I think with 6 reps and my third set went down from 6 reps to 5 reps. What the freak? I said to myself that perhaps I needed another day of recovery to get really good and rested or perhaps I need to switch around my exercises???
Currently I'll squat first and then I'll bench. Switching would probably help as I'm sure there is some wear on the shoulders doing squat stabilizing the weights whereas if I did bench first and had even more tired shoulders/chest muscles then that doesn't really matter cause I don't really need those to stabilize the bar when I'm squatting anyways if that makes any kind of sense.
I also wonder if I've already rapidly approached the point that my brother mentioned happened to his more experienced weight lifting buddy/friend who hit a plateau on his bench. He then worked on his shoulders to strengthen them and once done his bench started shooting up again. I'll have to see what next week's workout looks like cause when I did my first set yesterday it seemed easier than the previous exercise in the week.
Weird workout results, but whatev.
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