Hiya,
So last time I posted that I was shifting my focus from aesthetics to strength based goals. This was because I am not really an aesthetic kinda guy, but I really love the feeling I get lifting heavy weights. So, I also mentioned that I was going to be testing where my current lifting status is by performing a simulated power lifting meet and then I would reevaluate my goal for January 3, 2014.
Today I went to the gym feeling a little under the weather because of head congestion. but I wasn't going to let it stop me from getting the results I wanted. Yesterday, I did some research on the order of a power lifting meet and what a typical warm up progression for 1RM (rep max) would consist of. The meet would consist of the lifts in the order of Squats, Bench Press, and Deadlift. The typical warm up for testing 1RM is as follows:
50% 1RM for 8 reps followed by 2 minutes rest
60% 1RM for 5 reps followed by 2 minutes rest
70% 1RM for 3 reps followed by 3 minutes rest
80% 1RM for 1 rep followed by 3 minutes rest
90% 1RM for 1 rep followed by 5 minutes rest
100% 1RM for 1 rep followed by 5 - 15 minutes rest
+2~5% increase followed by 5 - 15 minutes rest
Continue until unable to complete rep
Today I went with my approximate 1RM and based my test off of those. In the order of Squat, Bench Press, and Deadlift. The only thing I didn't do that would have been allowed in a meet would be 3 attempts at a given weight. I decided that because of time that when I hit my first failure I was done. So where do I sit as a power lifter?
Squat at 355 lbs - I was estimating 400 lbs
Bench at 285 lbs - I was estimating 315 lbs
Deadlift at 475 lbs - Previous best was 455 lbs
Total at 1115 lbs
I was a little disappointed on the squat and bench but it is understandable because I had been focusing on aesthetics instead of strength. I am totally excited on breaking my personal best on deadlift and that makes up for the squat and bench.
So here is where I am at for my goals. Deadline is still January 3rd, 2014. I am still setting my eyes on the 1300 lbs total with Squat at 425 lbs, Bench at 350 lbs, and Deadlift at 525 lbs.
Many people will tell you that it is an unrealistic goal but The question isn't if their opinions are going to let me but rather who's going to stop me!
God Bless,
Travis
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