Friday, July 29, 2011

Jul 29, 2011:
Jul 29, 2011:
I bench press 185 lb (84 kg). That's 45+25 lb on each side of the barbell. It's over half (!) of the world record in 1916. My next natural milestone is 45+35 lb on each side (205 lb = 93 kg), which will be over half (!) of the world record in 1950. That'll take a while. That guy was superheavyweight (90+ kg). I weight 68 kg.

http://en.wikipedia.org/wiki/Progression_of_the_bench_press_world_record
http://en.wikipedia.org/wiki/One-repetition_maximum

Update Sept 29, 2011:
Now can do 1x3x185lb (1 set of 3 repetitions). Waiting for 3 sets of 6x185 before increasing weight. My newly tested formula of DOMS is 1x3x185+2x4x175+2x4x165+1x8x135

Update Feb 22, 2012:
Could never get to 3x6x185. Plateaued at 3x4x185, and my One Repetition Maximum (1RM) plateaued as well. To break through, I dropped weight to 175lb and trying to get to 3x8x175. Today I did
3x6x175+2x6x165+2x8x155+2x8x135 (only first term is important)

Update May 1. 2012 (International Day of Labor) I did
(8x175+8x175+7x175)+8x165+10x155+10x145+9x135

Update: May 9, 2012 (Victory Day)
3x7x175+7x165+7x155+7x145+7x135 (only first term is important)

Update: May 23, 2012:
3x8x175+1x8x165+1x9x155+1x9x145+1x9x135 (only 1st term important)
This is the first time I did 3x8x175. Woo-hoo! If I can reliably do it a couple more times, I'll increase the weight, and go for 3x6x185, increasing it to 3x6x185. The 1RM formulas from the wikipedia article above predict my current 1RM=210-220 lb. I seriously doubt it, but 3x(6-8)x185 would be a serious breakthrough towards my goal of 205 lb.

Update: Jun 13, 2012:
3x6x185+1x7x175+1x7x165+1x7x155+1x7x135 (only 1st term important)
For 1 month could not repeat 3x8x175, getting plateauded at 8-8-7. Decided to increase weight anyway, and success!.

Update: Jun 20, 2012:
3x7x185+1x7x175+1x7x165+1x7x155+1x7x135 (only 1st term important)
Again success! Very rapid progress. Will go for 3x8x185 next time (very doubtful)

Update Aug 20, 2012 (new gym)
3x6x185+1x6x175+1x6x165+3x6x155

One Repetition Maximum (1RM) formulas predict my current record to be 185*(7/30+1) = 228 lb. I seriously doubt it. But I may be already able to bench 205 lb (= 93 kg), which is 2-й юношеский разряд по пауерлифтингу, and over half (!) of the world record in 1950 in my weight class, although I am about to move to the next weigh class (>75kg).

Update Jul 17, 2013:
1x3x205+1x5x185+1x3x185+...

Update Jul 25, 2013:
1x3x205+1x3x195+1x5x185+...

205 lb (= 93 kg), is easily 1-й юношеский разряд по пауерлифтингу (187 lbs=85 kg). 2-й взрослый разряд is 215 lbs=97.5 kg, which I should be able to do. Move to the next weight class (>75 kg) is postponed. Right now I am 72 kg.

Update July 31, 2013:
1x1x215+1x1x205+1x2x195+1x3x185+...
Surreal to press 185 so far down the reverse pyramid.

Update Aug 14, 2013:
1x3x205+1x4x195+1x5x185+...

Разрядные нормативы по жиму штанги лежа:
http://smolpower.ru/?page=powerlifting&sd=fpr&ssd=norms&st=2_2009

One Repetition Maximum (1RM) formulas predict my current record to be 217-229 lbs: