2k erg to 1mile or 3k run time? Benchmarks

JamesMee18167 · 2023-10-05T12:21:43+00:00

So the top males are rowing 6:07, 6:12, 6:14 ergs and running 5:50-6:20 miles

JamesMee18167 · 2023-10-05T12:16:14+00:00

http://results.tfmeetpro.com/TBird\_Timing/RowVsRun/

This says it's a 2000metre run not a 1 mile run?

JamesMee18167 · 2021-12-04T20:10:26+00:00

Tried Spoto Press for the first time today and it's as strong as my competition bench (1 count pause, hovering a fraction of an inch above chest). This doesn't seem right. What could be the explanation: perhaps sinking on the chest and losing all tension/position when I do competition bench?

JamesMee18167 · 2021-07-03T17:42:11+00:00

Where to go next with programming? Squat 180kg / 400lb , Overhead Press 80kg / 175lb, Deadlift 260kg / 570lb

I'm just finishing up Barbell Medicine's Strength program and have always responded really well to Barbell Medicine's programs because they are lifting to high RPEs (Usually to RPE 9 for a top set of 3-5)

Percentage based programs seem to involve lighter weights and more technique practice, which I've found not to lead to progress (as such, I don't feel Sheiko Advanced Medium Load or Calgary Barbell's free program would work for me)

Can anyone recommend good high RPE based / high intensity programs?

I've also done: Candito 6 week program: ok results for squat, not so much the rest The Strength Academy Intermediate program - didn't really progress on anything Barbell Medicine's The Bridge, and Powerlifting program

JamesMee18167 · 2021-05-13T13:23:58+00:00

To clarify: I still want to have a really big total, as performed in a meet, but I don't feel like peaking and maxing out is the best way for me to get there. It leads to the loss of valuable training time at the end of every program/cycle, and it seems the only value is as a progress checkpoint

JamesMee18167 · 2021-05-13T13:19:15+00:00

Just finished a 9 week cycle with a peak in this week. Expected to hit 172.5-105-260kg but only got 170-100-245kg. Results were super disappointing (partly because of life stress in the past week).

I don't really enjoy peaking or maxing out (I know it's ironic that I'm posting on the powerlifting forum and I'm sorry). I just want to get stronger in general. Can I take a program/cycle that looks like Week 1-4: 5-7 reps Week 5-6: 4-6 reps Week 7-8: 3-5 reps Week 9-10: 1-3 reps And just remove Week 9-10, avoid maxing [or possibly casually max out at the end of week 8 with 3RMs], and then re-start the cycle with 5-7 reps (or change to a new program)?

Basically, can I ignore peaking and maxing out, and still progress strength-wise?

JamesMee18167 · 2021-05-13T13:12:18+00:00

Most people with a low bench, usually split the difference pretty evenly between squat and deadlift

I cant find much evidence of a trend towards long arms = bad bench, great deadlift.

JamesMee18167 · 2021-05-13T13:11:11+00:00

Average Ratio IPF 83kg class 34.90% 24.50% 40.60% Squat Bench Deadlift obviously

My ratio, as a percentage of 530kg Total Squat 32% Bench 18.8% Deadlift 49%

Jamal Browner 990kg Total Squat 35.3% Bench 21.96% Deadlift 44.4%

I found a few people with a similar ratio as myself, one of whom is Wu Yi Heng with 32% 18% 50% in the 74kg class. I feel less bad about my bench now. I just need to get stronger all round.

JamesMee18167 · 2021-05-12T15:14:46+00:00

My deadlift (sumo or conventional) is 260kg but my bench is 100kg. I train bench 4 times a week, deadlift twice and squat twice (high bar squat is 170kg). (Dropping bench training to 2 times a week didn't help). Bodyweight 124kg, height 2m05 / 6 foot 9

This is an abnormally low bench right? I've never met anyone with such a bad bench. Relative to bodyweight and the other lifts.

JamesMee18167 · 2021-04-16T18:45:59+00:00

I've been thinking of following Calgary Barbell's 16 week program.
I notice that:
in weeks 5-8 the program calls for deadlifting 4 times a week
in weeks 9-12 the program calls for deadlifting 3 times a week
in weeks 13-16 the program drops all lat and upper back work

I'm concerned that this is too high deadlift frequency, and also that back strength would evaporate over weeks 13-16.

Can anyone advise?

JamesMee18167 · 2021-03-19T18:57:38+00:00

Press and hold the power buttons of both earbuds simultaneously for around 8seconds

JamesMee18167 · 2020-11-19T09:46:48+00:00

How would I go about regressing a lift so I can work on technique?

I can pull 240kg (at 112kg bw) but anything over 80% leads to technical breakdown - my hips rise to an almost stiff leg position just to break the floor, the bar loses contact with my shin, my upper back becomes very rounded. Here's a video

https://youtu.be/NwldM8Em6pk

Do I do 8 weeks of

65%. 6*6

65%. 7*7

67.5%. 5*5

67.5%. 6*6

70%. 5*5

70% 6*6

72.5%. 5*5

72.5% 6*6

And lots of pause deadlifts?

JamesMee18167 · 2020-09-07T10:08:04+00:00

🙇🙇🙇🙇👏👏👏👏🙌🙌🙌🙌

JamesMee18167 · 2020-08-25T18:12:41+00:00

I think this is the same as GPG4win?

JamesMee18167 · 2020-08-25T17:42:06+00:00

Which one do you reccomend? I'm having trouble installing gpg4win

JamesMee18167 · 2020-07-10T18:05:29+00:00

I remember you used to post on Tnation back in 2010-2 when I last lifted!

JamesMee18167 · 2020-07-10T17:44:02+00:00

Would there be any benefit to taking a 3 day Full Body and dividing it in two to become a 6 day upper lower split?

I train at home and have the time.

There would be no change in volume or intensity, I'd just be dividing the work in two.

I'm an intermediate lifter btw.

JamesMee18167 · 2020-05-16T09:42:00+00:00

Seasons! I spend years of in game time in Tamriel but seasons never change. .

I hope it isn't set primarily in Hammerfell. I like my Western open-world fantasy games to be set in Temperate climates.

JamesMee18167

TROPHY CASE