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Could anyone out there give me any advice on how to work out 1 rep maximum, how to warm up to it and what set and rep ranges to use.
Any advice would be appreciated
"MEN
Squat 1.5 x bw + 20kg
Bench bw + 20kg
Dead 2 x bw + 20kg
C&PP bw + 20kg
UDL 80kg KB
WOMEN
Squat bw + 10kg
Bench 75% bw + 10kg
Dead 1.5 x bw + 10kg
C&PP 75% bw + 10kg
UDL 64kg KB
Comp has been run and won, some unbelievable lifting, but first I want to thank Rick at Ironedge.
Without...
There were a couple of PA lifters at the CAPO Southern States on Sunday.
We were discussing ProRaw and they said they were going to compete at the RC.
It seems a rep comp is not classed as a PL comp, so they are free to compete. Last year a PA lifter won a SM comp, so I guess its cool. We have...
Print this off and keep it for a rainy day when you've got nothing better to do :p
Ghosty's Rep Challenge - Challenge yourself
Squat (below parallel)
novice - 60kg x 100 reps
advanced - 80kg x 100 reps
elite - 100kg x 100 reps
Deadlift (pause not required, straps allowed)
novice - 100kg x...
I think Karen would have a great shot at placing well in the PRORAW Rep Challenge. Only problem is that she isn't big on the idea. If you guys send some words of encouragement I can forward them to her and egg her on.
Here she is with some nice PB's in the Bench and Squat that would break the...
The details for this comp are going up early to allow lifters to make arrangements.
It will be held at PTC on the 24th of April, Easter Sunday.
In previous Strongman comps interstate competitors were at a disadvantage due to not having the implements to train on. I have done my best to...
hey all. has anyone tried 50 rep / 100 rep squats?
if so, are there any benefits for doing say 100 reps instead of 50 reps?
just got an inckling from 20 rep squats..
would there be any positives in terms of your 1rm?
and any ACTUAL experience would be helpful..
well, this week i am going to test my 1 rep maxes. did bench over the weekend, although stuffed up by trying to go too heavy, and consequently not being able to do what i thought i probably should have.
anyway, how do you spot someone for squats? and if you are going to fail, how do you...
how many reps in particular exercises: ?
what do you think? my priority is maximal hypertrophy&strength. 2-1-2 rep timing
A (legs, arms)
squat 4sets
bulgarian squat 3sets
rdl 3sets
calve raise 3sets
db curls 3sets + cg bench press 3sets (supersets)
B (chest, back, shoulders)
low-incline bb...
Okay, a client of mine has been able to secure Oakley gear as a prize for another comp, with all proceeds going to our trip to the WPC Raw Worlds in September.
The comp is quite a simple one and is aimed at the average gym lifter, not the competative powerlifter, although anyone that lifts...
I have moved to try out 20rep squats in the last three sessions and I'm loving them, however I'm not sure if I'm doing them correctly as I have been trying to push out 2 to 3 reps in a breath but sometimes I can olnly manage 1 between breaths. Also should I just do the one set? my last squat...
hey, lately ive been doing 10-12 reps, and lifting as heavy as i can for those reps. i was just wondering to put on size, is it better to do that style of hypertrophy training or is doing 3-6 reps with a very heavy weight better for size gains.
any advice would be greatly appreciated.
I've been doing the 20 rep squat for 2 weeks. I started at 80kg x20 and I'm now at 85kg x20 (BW is 84kg) - with stupid me trying 90kg twice inbetween thinking that it was 85kg. :p Anyway, I notice that the old school 20 rep squat routine has light pullovers immediately afterwards and it says...