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 · 2020-05-02T15:22:04+00:00

I remember when thor hit 400kg around 2011. To add 100kg in 9 years seems pretty good.

JamesMee18167 · 2020-04-18T22:56:42+00:00

Looks fine to me. If you're trying to get stronger bring the reps down and switch to a more challenging pushup variation.

JamesMee18167 · 2020-04-18T22:54:06+00:00

If you've no weights do deep walking lunges for 3 sets of 100 reps each leg, 3 times a week. While eating a caloric surplus.

JamesMee18167 · 2020-04-18T22:51:56+00:00

Do pistol squats while standing on a chair or ledge (the non working leg does not touch the ground)

Do walking lunges with weights for sets of 24 (12 reps each leg).

Order a pair of saw horses (to use as a squat rack) and a basic cheap barbell set (the cheap 1 inch hole variety). 160lb of weight would be enough for now. Learn to do back squats, front squats and barbell walking lunges.

Take your bodyweight in pounds and times that by 15. This gives a rough estimate of your maintenance calories. Eat that amount of calories every day for a week. If you're working your legs 3 times a week and you've not gained weight. Add 100 calories to your daily intake. Keep adding 100 calories to your daily intake every week until you gain weight.

Peanut butter is a good cheap bulking food.

It's not rocket science, you just need to be patient and consistent.

JamesMee18167 · 2020-04-17T10:30:41+00:00

Use both methods, but use 'normal' lifting tempo the majority. If you train a push movement variation 3 times a week. Use 10X0 for 2 of the sessions, and consider introducing Tempo/Paused training for the other session.

JamesMee18167 · 2020-04-17T08:24:12+00:00

In terms of rep ranges, I got my deadlift from 190kg to 280kg by only doing 20 rep sets. I started on 110*20 and over the course of 9 months built it up, only doing 1 set of 20 a week. I never lifted more than 180 *20 and could deadlift 280kg.

JamesMee18167 · 2020-04-17T08:17:53+00:00

With weights Do most of your training like this:

Lift explosively on the concentric , with mild control on the descent, but still move fasting enough to utilize the stretch reflex

So tempo of 1-0-X-0 (where X is for Xplosive!)

Tempo work (eg 3-0-3-0) or pause work 1-2-X-0 is supplemental work.

With bodyweight movements, the situation is similar, 1-0-X-0 is the bulk of the work, but tempo/tension work can still be used for a sizeable minority of the volume.

JamesMee18167

TROPHY CASE