Benchmark Workouts 2012


Goals (Starting/Current/Target) (my Targets are to get back to 2009 PR’s)
Deadlift (160/250/380)
Back Squat (160/305/275) (Tied and crush previous 2009 PR on 7/16/12)
Press (90/105/155)
Power Clean (75/125/165)
Bench Press (**/150/220*) (*PR from over 10 years ago)
Pullups (Assisted/*/15)

Workouts primarily consist of using Starting Strength for steady linear progressions that hopefully adapt my tendons and joints to the progressive weight increases.  (I started SS at less than 50% of previous PRs).

2012 Benchmark Workout

WEIGHLIFTING and SUPPLEMENTAL EXERCISES

Clean, Power 1RM
Clean, Power 5RM, 125

Deadlift 1RM, 250
Deadlift 5RM, 200, 215

Press, Bench 1RM
Press, Bench 5RM, 140, 150

Press, Shoulder 1RM
Press, Shoulder 5RM, 105

Squat, Lower Back 1RM, 210, 235, 275, 305
Squat, Lower Back 5RM, 185

Chinups, Max in a Row
Pullups, Max in a Row
Ring Pullups, Max in a Row

Row, 250m
Row, 500m
Row, 1000m
Row, 5:00 minutes
Row, 2000m
Row, 5000m
Row, 10000m

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