Friday, March 18, 2016

Lifting Goal: Combined 1000 Pounds in July

In an effort to get back into blogging again, I think I'm moving somewhat away from reviews, and moving toward talking about music in the context of my life. To that end, I present Mortal Torment's album Cleaver Redemption.

It's ridiculous, brutal death metal. The kind of stuff music writers like to make fun of, because it's dumb. But it's also awesome. Hilarious sound bites ("Yes, it's true. This man has no dick.") introduce this music that's perfect for weight training.

The album has been a powerful ally as I've been seeking my weight training goals. Those goals have now become more concrete. I plan to participate in the Cornhusker State Games this year. That's a Nebraska multi-sport series of events. And the powerlifting event is slated for July 16. That's where I plan to hit a combined 1000 pound total on the bench press, squat, and deadlift.

Where do I stand now, and how far do I have to go? Right now I have a confirmed total of 920. That's 250 bench, 260 squat, and 410 deadlift. Obviously making 80 pounds in gains in just four months sounds like an unattainable goal, but I'm stronger than that confirmed total would suggest.

I don't always push myself to my absolute one rep max. For one thing, that's not an advisable way to train for the long-term. But there are formulas you can use that have proven to be extremely accurate. You take a lesser weight, lift it as many reps as you can, and plug those numbers into the formula to find your predicted one rep max.

My bench press has been stuck at 250 since last July, which has been an endless source of frustration to me. But I've recently tweaked my bench press training, and showing results. An extra rep at 215 pounds now, which translates to a predicted max of 258.

In terms of my squat, back in October I found I was not squatting deep enough. So I scrapped everything and started over, slowly building. Though my confirmed max is only 260, my predicted max is 293.

And my deadlift continues to improve, thanks in part to some helpful tips from others. The predicted max there is 424.

All told, that's a predicted total of 975 for now. My true total may be slightly less than that, but it puts things in perspective and makes that goal of 1000 pounds appear to be well within reach.

Now, today and tomorrow are rest days. Then it's back to the iron, and the Greek brutality of Mortal Torment.