Wednesday, 24 September 2014

You want a 500 lb bench what??

Here I am going to be laying out my long term upper body strength goals (aim to get this aged 25, so 7 years), for my lower body I have not chosen to have any serious long term goals, I wouldn’t mind being able to dunk within a year, but apart from that I am just going to have fun and see how much I can squat. All of these targets will seem pretty far fetched, but you can’t hit anything without aiming at something. So here they are:
500 lb bench press: I don’t know how much I have to weigh to get this as a natural athlete, or if it has even been done before, for now, my main pushing strength I will be working planche and handstand push ups. But I will incorporate partial bench presses working up to 500lbs and slowly increasing the ROM over the 7 years. But I will be very careful of elbow pain and will progress at a very slow pace, it will not be my primary focus for now.
100 one arm pull ups (50 each side) ok, this one is straight out crazy, Jasper Benincasa could do 25 on each side, alternating arms each rep, so I thought, what the hell, I’ll go for twice that,  I am planning on doing this through steady state cycles, slowly increasing the number of reps as the cycles progress. Once I get 10 each side, I may have to get more creative, maybe do some west-side style training, I don’t know, I will think about it closer to the time.
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100 Full planche push ups: This is going to be a challenge, I am currently doing crooked planche push ups (below), or about 10 reps, so I will aim to get 100 of those and work from there, to try and get my work capacity up before i do it in harder movements such as the full planche.
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120kg strict curl: I am a torso dominant athlete, and so my arms have always lagged behind, After seeing Denis Cyplenkov do it, I thought I had to at least give it a go, I will go over how I plan on doing this in the near future

Enjoy the gains
Alex

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