Fantastic read, a big thanks goes out to Alberto for linking to it. I just wanted to calculate my numbers and I figured I’d do it here:
Close Grip Max: 281lbs(predicted based on 5 reps at 250lbs(next week’s workout))
Incline Press: 233lbs
Supinated Chins: 227lbs
Behind the Neck Press: 180lbs
Scott Barbell Curls: 129lbs(these look just like preacher curls?)
Standing Reverse Curls: 84lbs
External Rotation: 25lbs(8 reps)
All I have to say is EEEP! I think incline would be pretty close, perhaps I could do more but it should be right around there. Supinated Chins I have NO idea, I can ALMOST do my body weight with neutral grip chin but I’ve never tried supinated grip.
Behind the neck press I think I’m low on, I haven’t done behind the neck press in a LONG time but I was stronger at it back when I did it so maybe 180 is doable.
Curls of any kind I’m sure I’m weak on. 130lbs on preacher curls??? HOLY CRAP! I might be able to do 100lbs I think. Reverse curls I’ve never done so I’m sure 84lbs is FAR beyond what I can do.
The external rotation might be doable as we have been doing alot of RC work and these are pretty much like L-Flyes, however we have been doing 15lbs for 15 reps, I think I’ll try these next bench day.
That was a great article, although I haven’t worked out my own numbers yet. After reading your thoughts I think I might – are you planning to use this information to help adapt your next training routine?
I’m going to test all the movements and find out where I am and then I will work them in as accessories in the next routine.
I’ll be testing soon on that myself, I don’t do rotator work and I’m in for a wakeup call.
Based on your stats, Stinn, what would you say your bench could use more of?
After the test today it appears external rotations need a boost and if he is correct on the biceps then they definately need some work.
I left a comment over in Alberto’s blog about this article. For me, I think the article was accurate. It indicated my triceps and external rotators need work – and I tend to agree. I’m currently addressing those.