Today's session was devoted exclusively to getting data on 1 rep maxes and comparing it to Poliquin's recommendations. All ratios are perfect with the exception of my back and forearms which are grossly stronger than Poliquin recommends:
Note: Bench press performed with 14 inches between hands.
*Close Grip Bench Press
Absolute score: 160 kg (352 pounds)
Relative score: 100%
*Incline Barbell Press
Absolute score: 133 kg (293 pounds)
Relative score: 83%
Absolute score: 130 kg (286 pounds)
Relative score: 81%
Absolute score: 102 kg (224 pounds)
Relative score: 64%
*Scott Barbell Curls
Absolute score: 74 kg (163 pounds)
Relative score: 46%
*Standing Reverse Curls
Absolute score: 48 kg (107 pounds)
Relative score: 30%
External Rotation SA
Absolute score: 15 kg (33 pounds)
Relative score: 9%
*Done for eight reps
As you can note, my chinup is about 120% of my bench press, when the ideal ratio is 80%. My reverse curl strength is 50% of Bench Press, not Poliquin's 30%. Clearly my forearms and Back are stronger in proportion to the rest of my upper body.
I plan on lightening up the load on my back, and prioritizing chest work - possibly working it 2 days a week, with focus on strength. Im considering Maximal weights by Poliquin.
Any comments will be welcome - particularly those regarding possible tight muscles in my back, shoulder girdle, or neck, as it is a possibility.
I also am coming to the realization that, even though I sit at 205 lbs 9% bf, I seem to be mostly slow twitch. I know there are parameters to finding out. Does anyone know those? I recll you're supposed to work with only a percentage of your maximal weight (maybe 60%?), and depending on how many reps you get you're mostly slow twitch, fast twitch, or 50/50. If you know those, I will greatly apreciate if you post them.