^^ oo Allen, may maitutulong din sayo ung reference na toh based sa strength progress mo. naging basehan ko din to a few years back nung nga-nga yung numero ko compared sa mga ka gym buddies ko.
increase in strength will improve size din/pack more muscles. whats your take bro?
OT: my take on this... strength and size goes hand in hand.. you get bigger by getting stronger... but again, it all depends on your training targets, training program and nutrition.
is it possible na novice ka sa isang work out pero intermidiate or advance sa others? kasi i can only bench 115 pero ung deadlift at squat ko kayang kong mag 200+
is it possible na novice ka sa isang work out pero intermidiate or advance sa others? kasi i can only bench 115 pero ung deadlift at squat ko kayang kong mag 200+
whew kelangang maging elite level hahaha
oo, kanya kanya yan, may malakas humila, may malakas tumulak, ako i can dls 370 pero pag bench 200lbs lang sagad, lolz.
lintek puro intermediate to advance lang mga lifts ko.. need na maghapit para makatuntong man lang sa advance..
sir mighty 1RM ba mga toh? kasi kung 1 RM mga toh papasok lahat sa higher limit..sa press lang ata ako pumasok sa advance to elite.. kaso DB Press ung akin..
squats ko intermediate to advance
dlifts intermediate to advance
bench press advance
power cleans malupit novice wahahahaha..
teka kung 1RM mali ako ng basis kasi ung ginamit ko pang 7 reps ahahahaha..
baka umabot ako sa mga upper limits kanina..
yehey ahahahaha ( ayaw patalo )pano ba naman kasi warmup lng halos ginagamit si mr clean noh.. ahhahahahapumasok ata ako sa elite sa press at bench press hahahaha..
sa dlift at squats.. nasa advance n din ata..
si mr clean ala nko paki hehehehe.. ok na si novice..
@gutz its better to do a separate max testing day for a particular lift para mas nakafocus ka lang sa lift and also allows you to use all the needed energy para sa lift.
@gutz its better to do a separate max testing day for a particular lift para mas nakafocus ka lang sa lift and also allows you to use all the needed energy para sa lift.
noted and thanks! i was thinking of doing 1RM last kaso ubos na ako by then. hopefully i'll be better in my squats and DL as previously posted.
** Strength Goal: Intermediate ** (should be reached within 2 years of proper training)
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.
^ Naabot ko na kasi yung sa Chin Ups pero yung ibang exercises ay di pa
Ito po pala yung Strength Goas for Advanced and Highly Advanced
** 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)
A 185-lb male that has been training consistently for 5-10 years should therefore be expected to:
Bench press 275-280 lbs.
Do a chin-up with 90-95 lbs hanging from his waist.
Squat 370 lbs.
Deadlift 460-465 lbs.
^ body fat was not stated but I think it is 5 to 6% in that example since Martin can maintain 5 to 6% body fat all year round
1 Year at 147lbs ganyan yung lifts mo?
Crazy stuff man. You've got it. Kung totoo man to I hope you don't quit lifting.
Not many people get to advanced after 1 year at on a Linear Progression program pa tulad ng
SS. Not sheriff srs kasi hindi mo nilista yung Power Cleans. E may Power Cleans ang Starting Strength.
Saka dapat tumaba ka na on SS dahil sa GOMAD principles :P
Pero srs. Hindi ako nangaasar, ingit lang ako hahahaha.
None at the moment. But I can make one if you like.
I really don't do 1 RM. But my latest lifts were 305lbs squat with 3 reps. My next progression would be 4 reps and I would increase the weight when I hit 5 reps. All parallel or a bit lower.
1 Year at 147lbs ganyan yung lifts mo?
Crazy stuff man. You've got it. Kung totoo man to I hope you don't quit lifting.
Not many people get to advanced after 1 year at on a Linear Progression program pa tulad ng
SS. Not sheriff srs kasi hindi mo nilista yung Power Cleans. E may Power Cleans ang Starting Strength.
Saka dapat tumaba ka na on SS dahil sa GOMAD principles :P
Pero srs. Hindi ako nangaasar, ingit lang ako hahahaha.
I substituted power cleans with pendlay rows. I started lifting when I was round 138lbs. Then bulked til 143. Then sabi ko parang mas ok kung mag cut muna ako kasi tumataba na ako. So ayun I cut to 130lbs then I did a clean bulk (using intermittent fasting) hanggang ngayon 147 na ako. Pag 150 na ko, cut ulit to 140 just in time for the summer season.
Starting Strength is the way to go. Although hindi na ako maka-linear progression when I hit the 290lbs mark sa squat. So lumipat na ako sa Westside for Skinny Bastards kasi it's more of a step progression na. I couldn't do squat 3 times a week with my current lifts. That would surely burn me out! But for someone who's starting, SS would be the best program IMHO.
BTW if I can't progress that much na, ok lang sakin since I'm not that into powerlifting. I think I'll concentrate more on aesthetics this time.
Comments
tooomoooo. ahahahha
hohoho
Squat 305
Bench 205 <--- hindi na nag improve
Deadlift 365-375
Power Cleasn <--- di ko alam pano execute. olats hehe
Ang weak ko.
Magandang motivation to sir. Salamat!
increase in strength will improve size din/pack more muscles. whats your take bro?
I currently weigh 145 lbs
I add a 20-lb dumbbell when doing chin ups. That's 165 lbs for chin ups
whew kelangang maging elite level hahaha
oo, kanya kanya yan, may malakas humila, may malakas tumulak, ako i can dls 370 pero pag bench 200lbs lang sagad, lolz.
ako 182lbs, lol.
Edit: 148lbs
magandang basis to. Challenge Accepted!
intermediate
intermediate
advance
advance
advance
sir mighty 1RM ba mga toh? kasi kung 1 RM mga toh papasok lahat sa higher limit..sa press lang ata ako pumasok sa advance to elite.. kaso DB Press ung akin..
squats ko intermediate to advance
dlifts intermediate to advance
bench press advance
power cleans malupit novice wahahahaha..
baka umabot ako sa mga upper limits kanina..
yehey ahahahaha ( ayaw patalo )pano ba naman kasi warmup lng halos ginagamit si mr clean noh.. ahhahahahapumasok ata ako sa elite sa press at bench press hahahaha..
sa dlift at squats.. nasa advance n din ata..
si mr clean ala nko paki hehehehe.. ok na si novice..
Kailangan tumaas na rango since may competition nun! HAHAHAHA
haha sabay tayo sir allen 2014 din target ko eh.. haha next year pa kasi talaga makabawi pag nag trabaho na..
table is based on 1RM?
how do i measure 1 rep max? do i need to dedicate 1 day to execute 1RM or pwede ko isabay sa training day? thanks!
noted and thanks! i was thinking of doing 1RM last kaso ubos na ako by then. hopefully i'll be better in my squats and DL as previously posted.
Ito po yung Strength Goals sa Lean Gains by Martin Berkhan
http://www.leangains.com/2011/09/fuckarounditis.html
** Strength Goal: Intermediate ** (should be reached within 2 years of proper training)
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.
^ Naabot ko na kasi yung sa Chin Ups pero yung ibang exercises ay di pa
Ito po pala yung Strength Goas for Advanced and Highly Advanced
** 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)
^ body fat was not stated but I think it is 5 to 6% in that example since Martin can maintain 5 to 6% body fat all year round
[size=x-small]Bump*[/size] Magtatapos na ang last quarter, kamusta ang strength progress?
Body weight: 147 lbs
Deadlift: 340lbs (Intermediate~Advanced)
Squat: 320lbs (Advanced)
Bench Press: 205lbs (Intermediate)
Military Press: 125lbs (Intermediate)
Lifting for exactly 1 year.
My program? Starting Strength.
Crazy stuff man. You've got it. Kung totoo man to I hope you don't quit lifting.
Not many people get to advanced after 1 year at on a Linear Progression program pa tulad ng
SS. Not sheriff srs kasi hindi mo nilista yung Power Cleans. E may Power Cleans ang Starting Strength.
Saka dapat tumaba ka na on SS dahil sa GOMAD principles :P
Pero srs. Hindi ako nangaasar, ingit lang ako hahahaha.
None at the moment. But I can make one if you like.
I really don't do 1 RM. But my latest lifts were 305lbs squat with 3 reps. My next progression would be 4 reps and I would increase the weight when I hit 5 reps. All parallel or a bit lower.
Deadlifts were 310lbs for 5 reps.
I substituted power cleans with pendlay rows. I started lifting when I was round 138lbs. Then bulked til 143. Then sabi ko parang mas ok kung mag cut muna ako kasi tumataba na ako. So ayun I cut to 130lbs then I did a clean bulk (using intermittent fasting) hanggang ngayon 147 na ako. Pag 150 na ko, cut ulit to 140 just in time for the summer season.
Starting Strength is the way to go. Although hindi na ako maka-linear progression when I hit the 290lbs mark sa squat. So lumipat na ako sa Westside for Skinny Bastards kasi it's more of a step progression na. I couldn't do squat 3 times a week with my current lifts. That would surely burn me out! But for someone who's starting, SS would be the best program IMHO.
BTW if I can't progress that much na, ok lang sakin since I'm not that into powerlifting. I think I'll concentrate more on aesthetics this time.