I see that Charles Poliquin's article got curiosities up with Stinn, the two Johns (Yeo and McDonald), Scott, and Jon sharing their measurements. So I cut short my Prilepin week 5 leg day just a tad to measure and put my 2 cents in.
Close Grip Bench Press: 95x5, 115x5, 135x4, 170x5, 190x1, 175x4, 200x1 (I tested CGBP at 160 on April 29, a 40 lbs increase in 2.5 months), 180x2 (this was the beginning of a third wave where my target was to be 205, but the second rep was a strain and my right elbow was beginning to buckle so that was it), 125x10, 105x15. Could I have gone for 205? No. My goal was a perfect rep with no flair using a 14 inch grip (pinkies on the first rings) and I got it with a little extra concentration.
All of these were done before the CGBP:
Incline Bench Press: Target was 166 lbs, I got 185 for 2 reps.
Hoist Supinated Chinups: Bodyweight was 239.2 lbs, target was 162, I got 159.2 for two reps.
Behind the Neck Press: Target was 128 lbs, I got 125.
Preacher (Scott) Curls: Target was 92 lbs, I got 60 lbs for two reps. I got my work cut out for me.
Standing Reverse Curls: Target was 60 lbs, and that's what I got.
External Rotations: Target was 18 lbs for 8 reps. I barely got 8 reps with 10 lbs. Pathetic!!! That's what I get for not doing any RC work. That will change next cycle.
8" Front Box Squat (225): 50x6, 70x5, 85x5, 105x5, 125x5, 140x5, 155x5x4.
Assisted GHR with 70 Lbs Assistance: Failure at 8, 7, 6, 6 reps.
9 comments:
Hey, I do:) And calves:) Besides, stronger biceps makes for stronger rows and chins!!!
Time to take up archery as a hobby. Good for rotators and biceps. And you actually like bicep work?
It's the little bodybuilder inside me . . .LOL.
It's a good assistance exercise for all pulls and chins. And I don't do them in a squat rack . . .
Very nice work all around, Alberto... except for the preacher curls and external rotations, you've got some good structural balance.
Funny, I can do standing barbell curls with 90 lbs for a single . . . a 30 lbs difference between that and the preacher curls. Things like this make me wonder: when I try to do chinups without a machine, I can get the first third of the motion easy, just beyond parallel is hard, then I can't finish it. The 2nd third looks like the preacher curls' range of motion. Hmmmmm. . . . .
I'm going to have to do this over the next couple of weeks...perhaps I'll test these on my break week and see how it goes!
It will be interesting to know what the down areas are. I suspect I'll joing the group in RC area. and probably another area as well!
Fear not, Jon, I love to eat REAL food.
If you told me I would have to run long to eat well, get me my sneakers:)
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