jimmiepop- Журнал, 31 мар 21

This is my first cut at Strength & Flex Standards. Any input welcome. Strength goals are pretty solid based on past performance and experience. Flex and Function I am going to iterate as I program and gain knowledge/experience. I am prioritizing Flex and Function over under the bar strength because I feel pretty strongly that the former will enable leveling up the latter.


JIMMIE's STRENGTH, FLEX & FUNCTION GOALS (v.1.0)

FLEX & FUNCTION

---

Standing Pike; Knees Locked & Hands Flat on Floor
Pancake Good Morning; Chest to Floor
Pigeon Good Morning; Head to Floor
Full Lotus
Front Split; Both Sides
Side Split (85%?)
Full Bridge from Floor
Reverse Prayer Pose

Reverse Nordic (Strict) - 8 X BW
Nordic (Strict) - 8 X BW
Sots Press (ATG) - 8 X 135# (likely a pipe dream; def badass)
Handstand (from Standing)


STRENGTH

---

Bench.........8 X 245#.........PR Match (2017)
Squat.........8 X 315#.........ATG Raw; PR = 8 X 275# (2017)
Dead..........8 X 315#.........PR = 5 X 285# (2016)
Press.........8 X 185#.........PR = 5 X 140# (2016)
Front Squat...8 X 225#.........PR = 5 X 195# (2018)
Chin..........5 X +90#.........PR = 8 X BW+55# (2016)

NOTES

---

* Strength Standards are multi-rep because the injury risk of pulling a one rep max is not worth it to me.

* Mission is to increase strengh pain free. Upon reflection, all my PRs involved pain. Knee/ankle pain on squats. Lower back pulls on Deads. Bicep pain and nerve impingement cut Bench in half. My flexibility doesn't suck, but I think that, when tested, my strength through the range of motion is ionconsistent, maybe even poor. I can't do a single reverse nordic, put up a bridge, or do a single bar rep in the Sots position. Pretty sure that curing these along with the knees, hips and lower back, will not only feel great, but also support progress in my lifts.

* Knee Over Toes Guy has me convinced. I am going to purchase his program for a month, harvest the programming I need, and go from there. I think that will cover 80% of my flex/funtion programming needs. Will youtube the rest.