Tag Archives: BENCH PRESS

The Big “3” Basic Strength Standards for Men (Squat/Deadlift/Bench Press)

4 Jul

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

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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

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HOW TO BACK SQUAT click HERE

HOW TO DEADLIFT click HERE

HOW TO BENCH PRESS click HERE

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chrisw_Camille_

STRENGTH TEST (2/4) BENCH PRESS

13 Jun

BASIC STRENGTH TEST–BENCH PRESS (2/4)

BENCHMARKS:

 MEN:  115 LB (1 x 35 plate each side)

WOMAN: 65 LB (1 x 10 plate each side)

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 NOTES:

 AMRAP 3:00 (as many reps as possible)

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HOW TO BENCH PRESS CLICK HERE

USING DUMBBELLS?      CLICK HERE

Peterborough-20130611-00545

WOD Tues.June 11th 2013 (Squat + Horizontal Push)

10 Jun

STRENGTH:

A1: Back Squat @ 85% Max @ 2:00 (as many reps as possible in 2:00)

B1: Bench Press@ 85 % Max @ 2:00 (as many reps as possible in 2:00)

MET CON:

*Switch exercise every 2:00 (6 rounds/12:00 total)

**RX’d at NO REST between rounds

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2:00 Push Up

2:00 Squat Jump

2:00 Bear Crawl

2:00 Split Jump

2:00 Push Up

2:00 Squat Jump

Abdullah

(FIT4freedom) Video Workout Tutorial- Unilateral Pull- Phase 1 Workout 2

10 Sep

This is the second workout in Phase 1 consisting of pulling movements using one arm at a time

-Alex

Link to .PDF of workoutCLICK HERE

(video workout tutorial) FIT4FREEDOM— Phase 1-Workout A

7 Sep

This is the first of a 4 phase program I have created in the transformation of my client Chris Whittaker. Chris was faced with a life threatening illness causing him go from a very muscular 170 lb to 130 LB.

This current phase is aimed to get him back into the essential movements we will be working with over the next 16 weeks. This phase consists of 4 different workouts per week.

Each workout will be filmed and edited so anyone can follow along. I will attach a .PDF and any other useful information on this website. If you have any questions/comments please email me at fit4freedom1@gmail.com

-Alex

Link to .PDF of workout CLICK HERE