1.5xbw squat
1.75xbw deadlift
with both being for reps. I thought that this goal would have taken considerably more time, but it was more a matter of just going for a true maximal effort, which i just haven't really felt comfortable doing.
Anyway, the totals were..
4x275lbs for the squat, and
5x315lbs for the deadlift (though it was a trap-bar; i realize that this entirely removes the grip benefits of the deadlift, but since i was looking at this from a leg strength perspective, this counts.)
That just leaves:
5 consecutive muscle ups
20 comfortable, full rom dips and pull ups
30 sec Handstand
10 foot broad jump (measured toe to toe)
10 HLR's
1 arm push up
I think that i will be focusing in on the HLR's, broad jump, and high rep pull ups and dips for the time being, since my wrists aren't 100% yet, and i'm not focusing on strength stuff quite as much.
In other news, i managed a double at bw (170lbs) in the bench press test, and the other day i held a tuck planche on the floor for 10-11 seconds. Admittedly, that planche is measly, but considering that i couldn't even hold it for more than a second just 2 months ago, i'd say that i've gotten considerably stronger in the hold without practicing it. I'll be focusing in on that more so that when my wrists are solid, i can start working on pressing up into a handstand.
1 comment:
Hey,
nice work on the Squat and deadlift. What are HLR's hanging leg raises?? I googled but didn't tell me nothing...And what about the one arm push up? Strics form with legs together ect or just like these crappy ones you find on youtube =P. Never seen a good one before cant even hold the position at the top myself but im getting there.
Haha ive updated my wobbly deadlift construction (getting dangerous now haha) can hold 90lb now and with that im already making happy progress. Dirk found an oly lifting 'team' in Cologne where we hopefully will be going as of next week and there should finally be able to do propper deadlifts, squats ect.
For the muscle ups (just saying what happened to me) is do them ALL the time for a few weeks, then take 1 week or so rest. Out of nothing i can now do muscle ups with 5-6kg extra and unweighted for maybe 4 reps. Not to bad huh?
See you,
Yves
P.S. im kind of working on the video with both the deadlifts and the random movement but im pretty lazy :P
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