I had to evaluate my bench press strength and endurance for Phy Sci 5...
One Rep Max
115 x 5
135 x 4
175 x 3
195 x 2
215 x 1
225 x 1
235 x 0 not sure why I failed this one, next set felt easy
235 x 1 tied previous PR
245 x 0 x 2 fail
Here are the somewhat arbitrary strength (1 RM) ratios (bench weight to body weight) for a 20-29 year-old:
Excellent > 1.26; Good 1.17-1.25; Average 0.97-1.16; Fair 0.88-0.96; Poor <0.87
Mine: 1.47
Endurance Test
185 x 8 (80% of 1 RM) (possibly PR)
Again somewhat arbitrary ratings for muscular endurance:
Good: >= 10 reps; Fair: 7-9 reps; Poor <= 6 reps
Overall not terrible numbers -- somewhat disappointed that my max didn't go up, but I think the endurance test set was a PR.
Band-Lightened Bench
red bands
225 x 4
Arnold Press superset Shoulder Shrugs superset Seated Rows
45 x 6 x 2 180 x 12 x 2 160 x 8 x 2
3 comments:
I think this "endurance" rating is very arbitrary. On most of my lifts I am only able to hit 3-5 reps at 80% of my max (bench may be an exception).
80% is something you should be able to get for 5x5 (a rather painful 5x5). 10 reps at 80% means you're training endurance too much.
Also, the % bodyweight lift ratings are totally meaningless. Small people will be able to easily hit a high % of their bodyweight. Heavy people won't. And why is age a major factor?
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