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Old 05-01-2007, 03:05 PM   #1 (permalink)
ConcreteShoeMan
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Default Progress report: some numbers

I was just looking through my training log and thought it might be fun to put some numbers to my progress.

The workouts I've done since December are: BBB, ABBH, TTT, and currently on WM. So what's the best way to compare what I used to be for, say, 4x6's with what I'd do today for 3x10's?

One way might be to compare total poundage? For example, if I used to do 200lbs for 4x6 bench press (total of 4800lbs) and today I do 225lbs for 3x8 (5400lbs) that would be an increase of 112% assuming both were close to reaching failure with similar rest periods.

If that makes sense:

Dec 06May 07Increase
Bench Press42005850139%
Squat44406450145%
Deadlift44405640127%

Not bad considering I've been eating at a calorie deficit for the last couple of months to lose weight and still seeing strength gains.
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Old 05-02-2007, 12:27 AM   #2 (permalink)
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Your math is wrong but you're obviously making progress! Good job

71%
69%
79%
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Old 05-02-2007, 10:50 AM   #3 (permalink)
ConcreteShoeMan
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Actually I think both of our math is wrong. It should be:

Dec 06May 07Increase
Bench Press4200585039%
Squat4440645045%
Deadlift4440564027%


Still forward movement.

I'm new to squats and deadlifts. I was being timid to push myself on the deadlift until I was sure my form is correct.
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Old 05-02-2007, 10:56 AM   #4 (permalink)
Blackjack
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This is a good way to track progress. With different reps/sets it's tough to guage. Sounds like you're on track...nice going!
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Old 05-02-2007, 11:01 AM   #5 (permalink)
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good call
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Old 05-02-2007, 02:40 PM   #6 (permalink)
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I'm not convinced this is the best way to compare weights at different sets / reps. For example, a certain weight for 8x3 might be impossible to do for 3x8 though the total pounds are the same.

But I don't know of a better way to do it.
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Old 05-03-2007, 12:14 AM   #7 (permalink)
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Bottom line is you can only "cheat it" for so long. If you consistently lift more over a period of time you "are" improving. It might not be ideal, but I don't think anything is.
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Old 05-12-2007, 11:50 AM   #8 (permalink)
Chris Correia
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I think the problem in what you did for an assessment is that you use total volume of multiple sets. Doing that, you could lift more by simply doing more sets of whatever rep range, or even do enough single reps to eventually show improvement. What you are reporting is simply comparative training volumes.

I think to more accurately assess strength gains, you need to compare equal situations. To do that, I think you need to assess what you can do in comparative single sets to failure.

So, if four months ago, you could do a squat for a max of 6 reps with, say 200 pounds, and now you can do a max of 6 reps with 250 pounds, then you got stronger. Same, I think, if you now do 12 reps with 200 pounds, versus the 6 reps you could previously do. But I don't think you can (easily, at least) compare strength based on total volume the way you did. Of course, I could easily be wrong. But it shows movement in the right direction, I think.

So, just look back at your training log to see what you could do for one set to failure, and then try that now as a comparison. You should be able to use more weight, or do more reps with the same weight.

Of course, I think there is also the different matter of strength as illustrated in increases in a set of 6 or 8 reps max versus that shown in an increase in 1 RM. Different muscle properties.
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Old 05-13-2007, 07:36 AM   #9 (permalink)
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Quote:
Originally Posted by ConcreteShoeMan
I'm not convinced this is the best way to compare weights at different sets / reps. For example, a certain weight for 8x3 might be impossible to do for 3x8 though the total pounds are the same.

But I don't know of a better way to do it.
You´d have to take time into account; something like (weight*reps)/time used.
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