Saturday, August 25, 2012

Strength training starting point

Currently geeking out on learning about strength training. Reading Fit by Kilgore et al. (and associated reference Starting Strength). Inspired by stories like this one.

Crossfit has been good for my fitness in general and I've certainly improved in strength and skill from where I started ~10 months ago. However, because the group classes are semi-random in terms of the exercises performed, I think I've plateaued a bit and need to really do some focused strength building to progress. I'll be working on the major lifts and bodyweight exercises (push-ups, pull-ups).

As of about 2 months ago, my maxes (in pounds):
Back squat - 107
Deadlift - 120?
Bench press - 57
Strict press - 50?
Power clean - 82
Power snatch - 53

Goals by the end of the year would be to reach 'Intermediate' standards at 132 bodyweight found here. Which would be the following standards with the difference in weight moved noted in parentheses.

Back squat - 130 (+23)
Deadlift - 160 (+40)
Bench press - 95 (+38)
Strict press - 65 (+15)
Power clean - 90 (+8)
Power snatch - 75 (+22)