Structural balance test
by Scott Bird
July 15, 2005
13 comments
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As with nearly everyone else who read the Charles Poliquin article ‘Achieving Structural Balance’ that Alberto linked to recently, I was forced to find out my own current stats. As I rarely do the exercises listed (apart from the weighted chin-ups and the occasional close-grip bench) I decided to devote tonight’s workout to finding out a few near-maxes.
The results :
Bench press (close grip) 10@20/44, 5@30/66, 5@40/88, 5@50/110, 3@60/132, 3@65/143, 3@70/154, 2@75/165
My usual grip is a little over 15”, so I moved it in a bit for this workout. Felt pretty good - might keep the narrower grip.
Bench press (incline - 45deg) 5@40/88, 2@50/110
Target: 62.25/137
Haven’t done this for months, and the last couple of times were only at a 15 degree angle. Looks like time to start working those shoulders nice and heavy.
Behind-the-Neck press 10@20/44, 5@30/66
Target: 48/106
Yep, definitely time to work those shoulders.
Preacher curl 10@20/44, 5@30/66, 2@40/88
Target: 34.5/76
Not bad, although I would like to get past 2 reps.
Reverse curl 5@20/44, 1@30/66
Target: 22.5/50
Another pass.
External rotation 5@6.5/14
Target: 6.75/15
Think I’ll have to try a few of these when I’m fresh. Even so, I wasn’t going to get all that much heavier.
Overall it looks as though shoulders are my weakness (at least according to this article). Expect to see a lot more shoulder hammering in future workouts.
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Comments
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Man, what have I started?!?
Looks like it’s Christian’s turn and mine to put up or shut up. Oh, and Jamie when he get’s back from mini break.
And now you know what to do, Scott. Go get ‘em!!!
Posted by: Alberto Caraballo | July 15, 2005 10:29 PM
It’s great finding out where a weakness is. It’s also good to see that my close-grip bench is so close to my regular bench max; which I haven’t tested in a while. Hopefully there’ll be some solid numbers there in a few months.
Posted by: Scott | July 15, 2005 11:22 PM
Looks like you’re pretty well off, shoulders could use some hammering but other than that.
Posted by: Stinn | July 16, 2005 5:22 AM
Alright…I’m going to be testing these this next week. I’ll have to figure out what some of them are, but I’ll be doing it!
Posted by: Christian Dorr | July 17, 2005 4:13 AM
Scott,
I’m not seeing chin-ups on here…what’s up with that? :)
Posted by: Christian Dorr | July 17, 2005 4:17 AM
not bas scott. i think your cright about shoulders needing bringing up but everything else seems fine.
Posted by: john yeo | July 17, 2005 7:38 PM
Chris, chin-ups are the only thing I was already doing according to the article. Another pass - although I certainly want to increase the weight a bit (currently bw+20kg from memory).
Posted by: Scott | July 17, 2005 8:44 PM
+20kg is impressive at your weight scott. do you think you have more in you now?
Posted by: john yeo | July 17, 2005 9:35 PM
I think so John. Haven’t really pushed it - probably should tho. I quite often do them with just bodyweight as part of a warmup.
Posted by: Scott | July 17, 2005 9:45 PM
I think your right on the money. I’m sore as hell and loving it.
Posted by: David Miller | January 1, 2006 2:03 PM
Great to hear Dave. By the way, have you got any of your workouts online? I’m always keen to see what other people are up to - it’s a great source of inspiration.
Posted by: scott | January 1, 2006 2:22 PM
The fact that your close grip bench and regular bench are so close indicates that your triceps are doing most of the work. If you try some one and a half rep benches you could see some big gains in the standard bench. That means bar to chest half way up, back to the chest and then to lockout.
Posted by: Ben | January 28, 2006 2:39 AM
Thanks Ben. I’ve never really thought of it that way, but it makes sense. Will give them a go.
Posted by: Scott | January 31, 2006 12:07 AM