Manly Lifting Stats

According to Martin Berkhan, as an advanced lifter I should be able to do the following lifts:

•  Bench press: body weight x 1.5 = 285lbs


•  Chin-ups or pull-ups: body weight x 1.5 = 285lbs


•  Squat: body weight x 2 = 360lbs


•  Deadlift: body weight x 2.5 = 475lbs

These are all for a 1RM

Even though I cannot do these amounts (yet) I still consider myself advanced because I have been lifting for so long. I have been lifting incorrectly but that is a whole other post.

As of right now, here are my starting stats. They are not my 1RM but rather my starting set of my reverse pyramid sets.

My stats:

•  Current weight of 190


•  Bench press = 205x8


•  Pull-ups = 235x6


•  Chin-Ups = 245x5


•  Squat = 275x4


•  Deadlift = 225x6


•  Standing Military Press = 95x6 (threw this one in on my own)

Here is how far I am away from hitting those goals

• Bench = 80lbs


• Pull-ups = 40lbs


• Chin-ups = 10lbs


• Squat = 85lbs


• Deadlift = 250lbs

As you can see, with the exception of deadlifts I am not that far from hitting my goals. My goal is to hit all of them within 6 months.

Carb Nite Wrap Up

I officially finished my carb nite protocol experiment last Friday, 2 days short of a month.  My overall experience with the protocol was mediocre at best.  I stuck to the plan 100% but overall lost nearly no weight. My appearance did seem to change a bit which makes me think I was doing more of a body re-composition than weight loss.  But that wasnt my goal. My goal was weight loss, pure and simple.

I chose to end it on Friday because that was the day I did my weigh out for my company's weight loss competition. Leading up to that day, I did a water cut in which I drank 2 gallons of water a day starting on Monday and continuing that through Thursday at noon. Then I cut the water off completely until my weigh in Friday at noon. Over the week, I dropped 9lbs of water weight which put me 2lbs below my starting weight 1 year ago.

I mention the water cut because I was hoping that, it, combined with the carb nite protocol would have helped me cut about 15lbs in that last month.  Heck, I even stopped lifting serious amount of weights in order to cut weight. Nothing seemed to work.

I think the carb nite protocol might work great for someone that's quite overweight and wants to lose weight fast. But for someone like me who has at best 10lbs of excess fat, it might not have been the best way to go. I am starting to get frustrated with my quest to be a lean mean fighting machine.

 

Reverse Pyramid Setup

Spent a few days tweaking this and I think its just about ready. I am pondering this setup for my new “Reverse Pyramid” scheme.