[quote]RealPC wrote:
[quote]maraudermeat wrote:
[quote]RealPC wrote:
Wow this little tid bit from my blog has already caused quite a stir.
Jim and I talk about this shit offline quite a bit.
Jim is big on rep work obviously and he and I both talk about translation of reps into maxes and of course reps into legit hulking size. We have generally found certain weights x reps for most guys that have X maxes. Again let me state up front, just because you can do 500x20 in the squat or dead doesn’t mean you can single 800 in those lifts. We know that up front. However if you can get to 500x20 in the squat/dead you’re going to be unbelievably massive all over, and of course strong as hell. And I believe that your potential for a higher 1RM single will have gone through the roof as well. A 700 squatter or puller goes from 500x13 to 500x20 in a few months I have no doubt will come back to find his 1RM will improve A LOT over a few weeks of doing singles again.
maraudermeat’s approach of using it as a “back off” is exactly how I do it where I think Jim uses it as a mainstay (he can expound on this if he wants to). I generally do what I call an “over warm up” to a single, then do the reps. Something in the neighborhood of 10-15% over the weight to rep seems to be just right.
You can always think of it as your “assistance” work and stay with a minimalist approach.
There is a lot more to these lifts and numbers than meets the eye. They weren’t thrown out there completely at random.
One thing Jim and I are real big on is hard ass conditioning and being in shape. Something we are both fond of noting is “who gives a shit if you can squat a grand if you can’t do anything with it?” In other words, if you’re a fat out of shape SOB and all you can do is waddle up to a monolift to squat a grand, how functional is your strength? It isn’t. And Jim can speak from experience on that.
One of the reasons chins are in there is because they are such a great mass builder AND because fat guys hate em. It behooves you to be in shape and lean to be good at chins. If you’re carrying a ton of extra fat you aren’t going to be very good at chins more than likely.
Same holds true for 20 rep squats and deads. Generally making those weightsxreps requires a certain degree of conditioning as well as strength.
Be strong AND in good condition. This is HARD. But, it also means you are more awesome and kick more ass.[/quote]
thanks for stopping by and giving some insight into why you chose those numbers. My question for you is - do you know of anyone that have hit all of those numbers? I’m sure it’s been done but I’m just curious by who. I’m also curious as to their size. I’m definitley not lean but feel i do fairly well with the weight I carry. [/quote]
A guy on youtube hit 500x20 with some to spare and he did it without shoes on.
I have seen vids of guys claiming 500x20 with the dead but had straps and walked away then resumed the set. I do not count this. I don’t care if it’s touch go or dead stop but it needs to be a continuous set.
I have not seen too many 315 standing overhead presses that are STRICT. I’ve seen lots of heavy push presses and I’m not impressed. A 315 for single overhead press wise is a damn fine lift. Seated isn’t the same. I’ve done 315 seated for a single.
Chin wise, Konstantinovs did 135x4 weighing 285 pounds. And Jesse Murunde did clapping chin ups at 300+ pounds. No one has a reason for avoiding chins other than they are weak at them and they expose the fact that they don’t carry their weight well. If you can’t pull yourself up, you’re too damn fat.
I’ve seen 200x5-7 on dips. Jim did 5. Another guy I know that is a 550+ bencher did 7. Both guys got DEEP into their dips if I remember right.
I’ve never seen anyone curl 185 for reps using strict form.
As noted, we didn’t pick all of this at random. These are all your best basic exercises. If you maxed these out like we talk about here you’re probably going to be as big and as strong as you’re ever going to be. Maybe on one or the other you could add a rep here or there on exercises where you are really strong. But hitting them all would require a level of strength AND conditioning not seen very often even by really elite level guys. You’re not going to pull off high rep squats and deads without being in decent shape and you’re not going to do chins100x10 if you’re super fat.
So I’ve never seen anyone who could hit all of these or get damn close, at one time. I can think of a few guys that probably could on most or could have at one point in time. And yes, they were top elite level powerlifters and strongmen.
But we said it was elite level right?
I may write more about this at my blog this week since people seem so interested. We also have some ideas about accomplishing these kinds of goals. [/quote]
i see now what you are going for- it’s a level of strength AND conditioning. Those 20 rep sets of squats and deads take a great deal of conditioning to do. I’m sure there are some that can do them with long pauses in between reps. What would you consider to be a reasonable amount of time between reps??
for my own goals i’m going to be very happy if i can hit them individually. once i hit one, i’m going to then put my efforts into the others. I’m not going to try and keep them all up at the same time.
thank again for stopping by.