Journey to 210lb Standing Military Press Journey to 210lb Standing Military Press - Page 14

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Thread: Journey to 210lb Standing Military Press

  1. #131
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    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    How Strong Are You?

    Hail to the Dinosaurs!

    We'll answer the "How strong are you?"
    question in just a minute -- but first,
    let me make a very important Dinosaur
    Training Announcement.

    Today is a very big day at Dinosaur
    Headquarters.

    It's Trudi's birthday -- and although I
    can't tell you her age, I will say this:
    It's a big one.

    So please head on over to my Facebook
    page and wish Trudi a Happy Birthday --
    or shoot an email to Dino Headquarters
    and I'll be sure she sees your message.

    And now -- let's answer the question.

    How strong are you?

    In response to yesterday's email, I've
    been getting lots of questions about what
    constitutes a good poundage goal for the
    military press.

    And since the Military Press was the
    number one test of strength "back in
    the day," it's a great way to compare
    yourself to old school lifters.

    So the question becomes, "What's a
    good poundage goal for the military
    press?"

    The best way to answer this question is
    to go back in time to the days when the
    military press was part of official
    weightlifting competitions, and when
    virtually everybody who trained did
    plenty of military pressing. (We're
    talking back in the 1930's and 1940's.)

    In 1939, Bob Hoffman published a book
    called Weightlifting. In it, he gave a
    table of lifting awards for 50 different
    exercises and lifts, including the
    military press and the military press
    for reps. The former was a one rep lift,
    and the latter was one clean followed
    by five consecutive presses.

    Hoffman's rating system used the five
    weight classes then used in official
    lifting competition. For each class,
    he gave Gold, Silver and Bronze medal
    ratings on each lift.

    Here are the Hoffman standards for the
    one rep military press (i.e., the clean
    and military press). All weights are in
    pounds -- and remember, this was back in
    1939, long before roidskies hit the scene,
    so don't think the guys were roiding up
    to make these numbers:

    132 pound class

    Gold -- 165

    Silver -- 145

    Bronze -- 25


    148 pound class

    Gold -- 175

    Silver -- 155

    Bronze -- 135


    165 pound class

    Gold -- 190

    Silver -- 170

    Bronze -- 150


    181 pound class

    Gold -- 205

    Silver -- 180

    Bronze -- 155


    Heavyweight

    Gold -- 215

    Silver -- 195

    Bronze -- 175

    So Hoffman's gold medal standard was
    roughly 25 or 30 pounds OVER your own
    bodyweight in the lighter weight classes,
    and something like your own bodyweight in
    the Heavyweight class (where most lifters
    of the era weighed in at 220 or 225 pounds,
    which as BIG back then).

    These were good standards in 1939, and
    they're good standards today.

    You can even use them to adjust your goals
    based on your age. It's simple to do.

    If you're in your teens, twenties or
    thirties, shoot for the Gold medal standard
    in the press.

    If you're over the age of 40, shoot for the
    silver medal standards -- and if you're over
    the age of 50, shoot for the bronze medal
    standards.

    Let me close by saying this -- if you hit
    the Gold medal standard, you're doing really
    well. As in, better than 99.99 percent of
    everyone on the planet who exercises. And
    that's not too shabby.

    As always, thanks for reading, and have a
    great day. If you train today, make it a
    good one (and do some heavy presses)!

    Yours in strength,

    Brooks Kubik

  2. #132
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    A Question?
    “How strong is strong?” when it comes to testing your basic strength in the
    Barbell press overhead. The answer to this is the 4 following classifications:
    #1. A maximum single repetition with 90 percent of bodyweight is attainable for most
    novice lifters.

    #2. If you can press your bodyweight overhead for a single isolated rep (after an
    adequate specific warm-up) you would be classified as “superior”.
    #3. Fifty-pounds over bodyweight is classified as “unusual”.
    #4. One hundred-pounds over bodyweight would classify you as a “champion”.

  3. #133
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    Clean & Military Press
    145x5
    165x3
    185x1
    150x5
    170x3
    190x1

    full ROM Chin Ups @ 75lbs
    10x3=30

    todays BW = 193lbs

  4. #134
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    Clean & Military Press
    150x5
    170x3
    190x1
    155x5
    175x3
    195x1

    full ROM Chin Ups @ 75lbs
    10x3=30

    todays BW = 194lbs

  5. #135
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    Clean & Military Press
    160x5
    185x3
    190x1
    145x5
    165x3
    185x1

    full ROM Chin Ups @ 65lbs
    10x3=30

    todays BW = 192lbs

  6. #136
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    Clean & Military Press
    160x3
    185x1
    185x1
    185x1
    185x1
    135x10

    AMRAP Back Squats @ 235lbs 10 Minutes

    todays BW = 192lbs

  7. #137
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    Clean & Military Press
    155x5
    170x3
    185x1
    160x5
    175x3
    190x1

    full ROM Chin Ups @ 60lbs
    10x3=30

    Muscle Ups @ 25lbs
    5x3=15

    todays BW = 191lbs

  8. #138
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    Clean & Military Press
    140x5
    165x5
    175x5

    full ROM Chin Ups @ 65lbs
    10x3=30

    Muscle Ups @ 25lbs
    5x2=10

    todays BW 195lbs

  9. #139
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    Thrusters
    @ 135
    10x2=20

    @ 150
    5x2=10

  10. #140
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    starting strength coach development program
    Clean & Military Press
    160x5
    175x3
    190x1
    155x5
    170x3
    185x1

    full ROM Mixed Grip Pull Ups @ 75lbs
    10x2=20

    full ROM Chin Ups @ 75lbs
    10x1=10

    todays BW = 198lbs

    on the second wave of presses I should have set the weight at 165/185/195 instead of 155/170/185

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