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Thursday, 05 May, 2011

Posted by Mandee on May 4, 2011   |   16 Comments


Warm-up-
3×20 abmat butterfly sit-ups

 

Workout-

Deadlift
1-1-1-1-1-1-1

 

Cool Down-
3×15 Reverse Hyperextensions

 

Our first HMAC class has been rescheduled for Saturday, 21 May from 11:30 to 1:00PM. If you are interested in participating, please sign up at the gym!

 

16 responses to “Thursday, 05 May, 2011”

  1. Josh Kennedy says:

    300lbs (PR). Big thanks to the coaching and instruction from Russell and Jake. One year ago, I would have said “no way” this adventure-runner would ever play around with such a weight (and there is still plenty of room for improvement!)

  2. Justin says:

    Made it up to 445. 25lbs below pr, but I’m probably 10lbs lighter now. I don’t think all the back squats yesterday helped either.

  3. Kristi Simmons says:

    Question:
    Is there a “standard” or “normal” body weight to lifting weight ratio? Not just in a deadlift, but in general for all the lifts. For instance, for someone who’s 100lbs, what’s considered “heavy” for them? What’s a realistic wieght they should be able to lift/squat/snatch if they’re in their prime so to speak? I realize all those movements are different, but the ratio would be the same wouldn’t it…if one exists?

    • Tye says:

      If you are looking for something to go by, the wristband tracker sheets have that information in them. I think you can find the PDF on the site somewhere. I’m not sure if the numbers are the same for men and women, but for men it’s as follows:
      DL – BW 2XBW 3XBW
      SQ – BW 1.5XBW 2XBW
      Clean – 3/4BW BW 1.5XBW
      Snatch – 1/2BW BW 1.3XBW
      Jerk – 3/4BW BW 1.5XBW
      Press – 1/2BW BW 1.1XBW

      • DaveC says:

        A small addition: the three levels Tye gives are labeled “intermediate”, “advanced”, and “elite”, respectively on the tracker sheet, or something like that.

      • Kristi Simmons says:

        Didn’t think about looking at that…thanks.

  4. Eric Hedges says:

    385lbs. 70lbs under PR just couldnt get it moving today.

  5. Ben Jarrell says:

    What do we need to do to sign up for HMAC?

  6. Karen says:

    305lbs!!! (PR!!!) Check off one of my goals for this year (Deadlift 300lbs). Tried 315lbs but it felt like it was nailed to the ground.

    • Jamie Flynt says:

      Way to go Karen! I saw yours, Mandee’s and Carson’s on the board and was proud of you ladies. I got to 205 today but plan on getting higher. Good work everyone.

  7. Steve says:

    Did “Griff” at the track behind my fire station. Broke up the 400 meter backward run into four 100 meter backward sprints. The backward sprints revealed which leg was dominant as my right quad started to blow up !

  8. Don says:

    Forgot to record my weight before leaving: 335, equal to my max. Tried three times for 340, almost got it.