ROM means range of motion.

DISCLAIMER

Please don't take anything I say seriously as i don't take myself seriously. I'm just having a laugh, enjoying myself and getting as strong as I can on the way.

All articles are written tongue-in-cheek and are not meant to offend anyone. They are from the point of view of someone who has worked in a gym and therefore come off quite as quite a rant.

1RMs/PBs and Goals

Managed to find an old list of 1RMs from 2009. They are all rough time frames as i can't remember the exact dates.

Targets: M(Middle term 6-12 months), L(long term 3 years+)
Squat:                  M: 320kg      L: 380-400kg
Deadlift:              M: 320kg      L: 380-400kg
Bench:                 M: 200kg      L: 220-240kg
Overhead Press:  M: 180kg      L: 200-210kg

Big 3 total           Long term: 2000lbs or 910kg
                            (To achieve this i need for example 350kg dead, 350kg squat, 210kg bench)
Big 3 total           Current:     1750lbs or 795kg.
Exercise Weight lifted/date 1 2 x
Back Squat 305kg 15 Jan 2011315kg February 23rd 2011 x
Front squat 220kg x x
Bench Press 190kg x x
Incline bench 160kg x x
Deadlift 300kg December 2010 x x
Hex bar deadlift (12inch) 315kg 1 March 2011x x
Farmers Walk (20m) 167.5kg 8 Jan 2011 x x
Log clean and press 150kg Dec 2010 152kg 21 Jan 2010 x
Overhead Press 170kg 175kg 18 Jan 2011 x
Strict Press 125kg x x
Atlas Stone 165kg 8 Jan 2011194kg 21 Jan 2011 x




WINTER 2010/11
Weight 140.8kg
1RM deadlift: 300kg
1RM bench: 190kg
1RM Squat: 290kg
1RM Overhead Press: 170kg
1RM log clean and press: 150kg
1RM Front squat: 220kg

SUMMER 2010

Weight: 135kg 

1RM deadlift: 250kg (550lbs)
1RM bench: 185kg (407lbs)
1RM Squat: 250kg (595lbs)
1RM Overhead Press: 155kg (375lbs)
  
WINTER 2009/10
Weight 130kg

1RM Bench 170kg
1RM Back squat 240kg
1RM Deadlifts: 220kg

SPRING 2009
Weight: 128kg
1RM Bench 160kg
1RM Overheadpress 130kg
1RM Squat: 220kg


Powerlifting totals - For both equipped and unequipped lifting.


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