Strength Goals

[CrimsonKing]

Was re-reading the book Super Squats by Strossen. He exclaims the following measurments as MINIMUM goals for strength (As defined by John McCallum in 1968)

Squat - 150% of Body Weight for 20 reps

Behind Neck Press - 75% of Body Weight for 12 reps

Bent Over Rows - 125% of Body Weight for 12 reps

Bench Press - 125% of Body Weight for 12 reps

Stiff Legged Deadlift - 150% of Body Weight for 20 reps


Well, can you meet any of these goals?

btw.. I can't yet.. but only second year of trainining.. look forward to getting them!

 

[mekannik]

Bent over Rows - target 300 x 12, have done 315 x 12

Bench (300) and SLDL (360) are close, a couple more months.


BW: 240 (did most of these easily when I was 215)

 

[gymtime]

I never put much stock in vast generalizations like that. Bodybuilding is too individual for one person to say, "in order to be 'buff' you have to be able to lift a, b, and c for x number of reps." It's ridiculous.

Goals should be challenging, but realistic. And no one can set them for you. You must do that yourself.

 

[coolcolj]

too much endurance, I'm dead by 8 reps

 

[Manu]

I am surprised with the relation bettwen Bent Over Rows and Bench press. the same weights and same reps...
Usually i bench as the first exercice but i do bent over rows as 3 or 4 when i workout back...maybe that explains why i do bent over rows with about 60% of the weight i do bench press, but anyway...what do you think?

 

[skaman607]

That's probably it, because your back and bi's are fatigued by the time you get to the rows, if you did them first, you probably could do more

 

[coolcolj]

I can bend over row more than I bench

 

[skaman607]

I used to be that way, but it was more because my bench sucked, not because my row was good (it wasn't )

 

[louden_swain]

Was re-reading the book Super Squats by Strossen. He exclaims the following measurments as MINIMUM goals for strength (As defined by John McCallum in 1968)

Squat - 150% of Body Weight for 20 reps

Behind Neck Press - 75% of Body Weight for 12 reps

Bent Over Rows - 125% of Body Weight for 12 reps

Bench Press - 125% of Body Weight for 12 reps

Stiff Legged Deadlift - 150% of Body Weight for 20 reps


Well, can you meet any of these goals?

btw.. I can't yet.. but only second year of trainining.. look forward to getting them!

Lets see hear. . . .

Squat probably. . . I have worked out with 215 percent of my bodyweight for 5 reps. Nice full box squats.

Behind the Neck press. . . 75 percent of my bodyweight for 12 reps is no problem.

Bent Rows. . . Yes, I can actually work out with about 132 percent of my bodyweight for 12 reps.

Bench Press. . . I can incline 125 percent of my weight for 12 reps

Stiff Leg Deads. . . I am not sure on this, when I go heavy on these I almost barf. I do know that I can work out with 180 percent of my bodyweight for 5 reps. I can't imagine performing 20 reps on the stiff leg dead.

I have been training for 7 years, so I guess I am O.K. However, I am always looking to gain strength . This is accomplished by putting on extra bodyweight.

 

[JOKER47]

I am curious as to why they put in SLDL as opposed to conventional or even sumo style DL. Was there a reason why this is?


Joker

 

[CrimsonKing]

I am curious as to why they put in SLDL as opposed to conventional or even sumo style DL. Was there a reason why this is?


Joker

No idea bro.. I just copied it out of the book.. not sure why he said SLDL instead of just DL...

 

[Karma]

McCallum rated SLDL just behind squats as "the" exercise for strength and size.

If you read Keys to Progress (which you should) he includes SLDL far more than he includes regular deadlifts.

 

[JOKER47]

No idea bro.. I just copied it out of the book.. not sure why he said SLDL instead of just DL...

Does it seem strange to you too, or is it just me?



Joker

 

[Hannibal]

First off...way too many reps for me.

Secondly...behind the neck press...no thank you.

 

[louden_swain]

First off...way too many reps for me.

Secondly...behind the neck press...no thank you.

I used to think high rep squats were good, but not anymore. I feel that high rep squats will throw off your form, plus they do not build strength and power. They will cause your cardio-resp. system to fail before your quads and hips. There are too many negative aspects of high rep squats.

I also agree about the behind the neck presses. . . they are too risky. I would prefer barbell presses to the front. My rotators have thanked me for this.

 

[gymtime]

I used to think high rep squats were good, but not anymore. I feel that high rep squats will throw off your form, plus they do not build strength and power. They will cause your cardio-resp. system to fail before your quads and hips. There are too many negative aspects of high rep squats.

I also agree about the behind the neck presses. . . they are too risky. I would prefer barbell presses to the front. My rotators have thanked me for this.

So what is your set/rep range for squats?

 

[tsarleon]

SLDL better than DL. If one was to incorporate both into workouts, would you do SLDL one week, DL next etc etc....??? Or does it matter. Could you do DL hard, SLDL at 60% or what? any ideas???

 

[BodybuildingUniverse]

shit, I cant do any of those after nearly 15 years. I SUCK!! Thats it! I'm hanging it up!!!!!

 

[gymtime]

shit, I cant do any of those after nearly 15 years. I SUCK!! Thats it! I'm hanging it up!!!!!

LOL!!! I'm with you HW. I can't either. I give up!!

 

[louden_swain]

So what is your set/rep range for squats?

Right now, I am working with 6 sets of 5 reps. On my power days, I will perform 8 sets of 3 reps.

When I get to leg presses I will perform 4 sets of 10-15 reps.