If you are new to lifting these number might seem overwhelming, a great goal to shoot for is the following
Back Squat @ 135 x 10 reps
Deadlift @ 135 x 10 reps
Bench Press @ 115 LB x 10 Reps
Note: click HERE for more detailed chart (including Power Clean/Press etc)
The Exercise: Barbell Deadlift
Standard: 1.5x Bodyweight
Above Average: 2x Bodyweight
Superhero: 2.75x Bodyweight
The Exercise: Barbell Back Squat
Standard: 1.5x Bodyweight
Above Average: 1.75x Bodyweight
Superhero: 2.5x Bodyweight
The Exercise: Barbell Bench Press
Standard: 1x Bodyweight
Above Average: 1.5x Bodyweight
Superhero: 2x Bodyweight
SOURCE: Click HERE
HOW TO BACK SQUAT click HERE
HOW TO DEADLIFT click HERE
HOW TO BENCH PRESS click HERE
This is one of my favorite workouts for a quick in-and-out when pressed for time. Use a light weight and move fast: 35-50% 1RM is fine.
- 3 minutes: As many reps as possible without racking the bar.
- 2 minutes: As many reps as possible without racking the bar.
- 1 minute: As many reps as possible without racking the bar.
This information was taken from the article “4 Ways to Build Mental Toughness” click HERE to see the original article
Today’s WOD was centered around The Squat and the development of single leg squats or “pistols”. I currently cannot do them so I used a TRX for support. I developed the WOD to incorporate my current Back Squat weekly goals usuing the TRX Single Leg Squat as the accessory work. To finish off I completed 3 sets of 10 full deep back-pause squats to improve comfort and flexibility at the bottom position of the movement.
A1:Back Squat 5×5 @ 85% 1 RM
B1: TRX Single Leg Squats @ 5 x 10/leg (1:00 rest in between rounds)
C1: Deep Pause Back Squat @ 40% 1 RM 3 x 10
WHAT IS…. Deep Pause Back Squat: I take 40% of my 1 RM and go as low as possible on the eccentric portion and pause for 1-3 seconds and explode up. Make sure your form is 110% perfect from feet to head.
HOW TO.. TRX Single Leg Squat… click HERE to see video
Back Squat MEN: 135 LB (1 x 45 plate each side) WOMAN: 95 LB (1 x 25 plates each side)
-This is the first of a series of 4 tests that will give you a general estimate of your current strength level.
-These numbers are a great starting point however I’ve found using 75-80% of 1 RM works well for this test also
-Full ROM Squats (below parallel)
-Using a medicine ball is a great way to assure your reaching full ROM
click HERE to see an article on using a medicine ball when you squat
click HERE to see a video on HOW TO BACK SQUAT
-Perform as many reps as possible in 3:00
Q) Whats the benefit in knowing these numbers?
A) These numbers are very useful when planning a strength phase especially for beginners. When starting a program like 5/3/1 its important to know what your potential 1 RM numbers are. Ive found using the 3:00 AMRAP method gives me a fairly accurate way of assessing my starting weights without having to do true 1 RM testing.