Thread: Strength Goals?
3/16/2004 3:20pm, #1
- Join Date
- Nov 2003
- kung fu
I train kung fu 2 times a week, and strength train another 2xweekly. I started strength training from zero last september... I'm 5'10 and 178lbs.
This was last sundays workout:
Squat 96kg (210lbs) 4 sets of 5 reps
Bench 80kg (175lbs) 3 sets of 5 reps
Deadlift 104kg (230lbs) 4 sets of 6 reps
I haven't tried my maximums yet... Getting onto the 2-3 rep range next month. I try to stay away from exercises which fucos on single muscles, to stick with the "philosophy" of our kung fu style. My shoulder's and abs get hit during the kung fu lessons...
What sort of goals should I set myself in terms of strength? I know its pretty subjective, but how strong is strong enough?
3/16/2004 3:30pm, #2
Your goals should always be to lift more than you lift right now.
I don't believe in being "strong enough". You should always keep improving."Emevas,
You're a scrapper, I like that."-Ronin69
3/16/2004 3:51pm, #3
You're benching 175 and squating 210 that's only a 35 lb difference. I would guess that your legs would be stronger.
You're not one of those guys with a well developed upper body and bird legs are you?
3/16/2004 4:08pm, #4
- Join Date
- Jul 2002
- EBMAS WT(& Prenatal Yoga)
I often see guys easily benching 200 pounds that struggle to squat 200 lbs.
Your goal should be one set of 15 overhead squats with your body weight.
3/16/2004 4:24pm, #5
Genetics and a good diet, coupled with LESS areobic activity, will dictate HOW much you can lift and how strong you can become.
The length of your legs will be a factor on your squats, same as the length of your arms will affect your bench and deadlift.
The shorter the legs the more you will be able to squat, the shorter the arms the more you will bench, BUt the less you will deadlfit, this is due to the DISTANCE travelled by the barbell.
This is not written in stone, obviously, but, on an average, that is the case.
Now as for goals, that is something to AIM for, even IF you may not reach it:
150% of bodyweight for Bench
200% for squat
220-250% for deadlift.
these are just numbers, and THAT is ALL they are, if you can do more, great, but you should be able to work towards these.
3/16/2004 5:53pm, #6
Ronin has good goals.
I'd say as a quick and fast rule, aim for double your bodyweight in the squat and/or deadlift.The Wastrel - So attractive he HAS to be a woman.
3/16/2004 6:20pm, #7
- Join Date
- Apr 2003
acually ronin, in powerlifting competitions people tend to squat a little bit more than they deadlift. Although beginners can almost always deadlift more than squat.
Nuff said about the quick and fast goals ;)
If you can achive these goals you can consider yourself not only to be strong but to be symetrically strong. Numbers in % of bodyweight/reps. Overhead presses 100%/1; presses behind the neck 75%/12; Bench 100%/10; bench 150%/1; chins 100%/20; barbell curl 70%/8; squat 150%10; stiff legged deadlift 150%/15; Bent over barbell rows 125%/12.
3/16/2004 6:31pm, #8
3/16/2004 7:04pm, #9
I bow to the Great Cornholio and his wisdom.The Wastrel - So attractive he HAS to be a woman.
3/16/2004 8:39pm, #10
- Join Date
- Jan 2004
- East Alton, Illinois
- Bad Parenting
Increasing reps but not weight, for large amounts of time, can you plateau because your muscles aren't big enough? Or can little guys seriously grow stronger than the big guys? I've never seen a little guy lift a big guy in an overhead press.