Tag Archives: DEADLIFT

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_

WOD: Thursday June 27th (Lower Body “100” Complex)

27 Jun

HOW TO

Double Kettlebell Swing click HERE

TRX Single Leg Squat click HERE

Pistol click HERE

Sit Up click HERE

Shin to Bar click HERE

Double Kettlebell Front Squat click HERE

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COMPLETE 4 ROUNDS for TIME or 20 MIN MAX

Each round consist of:

  • 25 x Double Kettlebell Swings
  • 25 x Pistols or TRX Single Leg Squats (12 each)
  • 25 x Sit Ups or Shin to Bar
  • 25 x Double Kettlebell Front Squat

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Starting Weight:

Men= 2 x 20 LB Kettlebell

Woman= 2 x 10 LB Kettlebell

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EXTRA:

Barbell Deadlift or Barbell Squat @ 70%  1 RM

*As many reps as possible in 2:00

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WOD: Friday June 14th (Deadlift-Ovr Head-Handstand)

14 Jun
  • A1:Deadlift @ 90%  3 RM— AMRAP 2:00 (as many reps as possible)
  • B1:Overhead Press @ 90% 3 RM– AMRAP 2:00 (as many reps as possible)

MET CON: (as fast as possible)

  • DEADLIFT @ 80% 3 RM   (21-15-9-5)
  • HANDSTAND HOLD (2:00-1:30-1:00-:30)

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20 minute complex (5 killer exercises)::CARDIO STRENGTH TRAINING

12 Nov

Post Workout Stretching Routine

12 Nov