PR, or Personal Record Personal Record A personal record or personal best (abbreviated to PR or PB) is an individual’s best performance in a given sporting discipline. It is most commonly found in athletic sports, such as track and field, other forms of running, swimming and weightlifting. https://en.wikipedia.org › wiki › Personal_record
- 0.1 Personal record – Wikipedia
- 0.2 What is a good bench PR?
- 1 Is 120 kg deadlift good?
- 2 Is 100 kg deadlift good?
- 3 Is 80 kg A Good bench press?
- 4 Is 50 kg A Good bench press?
Personal record – Wikipedia
, is a reference to a person specific to the movement, task, or tasks in which they are doing. PRs should be objective for their reference of measure of deciding what is impactful to measure is entirely a subjective decision. For example, ‘ I was able to make it to the gym 24 days this month.
WHAT DOES A PR MEAN IN THE GYM? – The meaning of PR in the gym is the same regardless of the type of exercise. PR means personal record in the gym (or any kind of fitness activity). Your personal record or PR is the best (most) weight you’ve lifted for the given parameters.
The most you’ve ever done for squat was 325 lbs for one rep. When you’re able to do a rep at 330lbs, that would be a new PR or a new personal record. You can do five reps of 225 lbs on the bench press. A month later, you’re able to do six reps at 225lbs; that would be a new PR or personal record.
This means that a PR in the gym can describe you lifting more weight than you have in the past, or it could be you’ve managed to do more reps with the same weight compared to your previous maximum reps.
What is a good bench PR?
For an untrained physique athlete, bench pressing 0.80-1 time of their body weight would be considered good. However, in the case of trained physique athletes, a good bench press would be equal to approximately twice their bodyweight.
How often should I PR on bench?
How Often Should You Bench Press To See Noticeable Results? The bench press is a popular training tool and a hot topic among people who are into strength training. One question that keeps popping up is how often should you bench press? The optimum frequency for the bench press depends on several factors, such as your fitness level and training objectives.
- The goal is to do just enough to facilitate growth and build muscle without wasting energy, overdoing it, or causing injuries.
- Experts recommend a bench press frequency of 2-4 days every week, but there’s no perfect training program that works for everyone.
- Read on to figure out the ideal number of times a week you should bench press.
Learn how often to bench press to see results, and read about the advantages and disadvantages of benching more frequently.
How much of my PR should I lift?
This is Your Quick Training Tip, a chance to learn how to work smarter in just a few moments so you can get right to your workout. Spend time around the weight rack, and you’re bound to hear guys boasting about their one rep max (1RM). You don’t need to be a kinesiologist to figure out that they’re talking about the maximum amount of weight they can lift once for a given exercise (typically a big, compound move such as the squat, bench, or deadlift), but knowing that number is valuable beyond mere bragging rights—it can help you fine-tune your training loads to fast-track your gains.
If you’re goal is strength and power, for example, you want to lift in the 2 to 6 rep range, which is typically 95 to 85 percent of your 1RM. For hypertrophy (8 to 12 reps per set), your sweet spot is 80 to 67 percent of your 1RM. And if you want to target your endurance-oriented type I fibers, load up with no more than 65 percent of your 1RM so you can bang out at least 15 reps per set.
If the thought of attempting a true 1RM makes you a bit nervous—and who wouldn’t be at the thought of hoisting a load that could potentially exceed the limits of your strength—you can avoid fully maxing out and reduce the chances of injury. By figuring out your 3 to 5 rep max, you can accurately estimate your 1RM much more safely.
Increase the resistance by 10 to 20 pounds for an upper body exercise (e.g., bench press) or 15 to 30 pounds for a lower body exercise (e.g., deadlift, squat) and perform 3 to 5 reps.If successful, rest for 2 to 4 minutes, and then repeat step one.If unsuccessful, rest for 2 to 4 minutes, and then decrease the load by either 5 to 10 pounds for an upper body exercise or 10 to 20 pounds for lower body exercise and try again.Continue until you reach a resistance that allows you to complete no more than 3 to 5 reps with good form, and then use a training load chart to determine your 1RM.
Once you know your 1RM, you can use that same chart to figure out the load you should use for a prescribed rep range, or you can just work from the percentages mentioned above. Either way, you’ll eliminate a lot of guesswork from selecting weights. But remember, these estimates are just that—estimates.
Is 120 kg deadlift good?
120+kg – The average deadlift for this weight class is 210kg. Takeaway: The average deadlift for 16-year-old male’s decreases as the weight classes increase. The 59kg weight class is the strongest on average with a 2.4 times bodyweight deadlift. The 120+kg class is the weakest on average with a 1.6 times bodyweight deadlift.
Is 100 kg deadlift good?
Is lifting 100 kg in deadlift considered good? – Lifting 100 kg in deadlift is considered good, but it also depends on the individual’s weight, age, and training experience.
How much should a 65 kg man deadlift?
Deadlift Standards for Men (kg) – By bodyweight.
Data: Training logs of 15 107 men
Is 100 kg A Good bench press?
The average bench press is 100 kg for men and 47 kg for women. This makes you an intermediate lifter and stronger than 50% of StrengthLog’s users. How Much Can the Average Man and Woman Bench Press?
|Novice||80 kg||37 kg|
|Intermediate||100 kg||47 kg|
|Advanced||120 kg||58 kg|
|Elite||168 kg||90 kg|
Is 80 kg A Good bench press?
How much should I be able to Bench Press? (kg) – What is the average Bench Press? The average Bench Press weight for a female lifter is 51 kg (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Bench Press? Female beginners should aim to lift 17 kg (1RM) which is still impressive compared to the general population.
Is 50 kg A Good bench press?
The average for untrained males is around 40–50kg for 3–5 reps. There are quite a few outliers higher and lower, but that’s most common.
How much of your PR should you rep?
How do you calculate your 1RM? –
- You can calculate your 1RM using this formula:
- Weight x reps x 0.0333 + weight = estimated 1RM
- For example, if you can usually bench 60kg for 6 reps, your 1RM calculation will look like this:
60 x 6 x 0.0333 + 60 = 71.988. Round it up to 72kg, and you have your estimated 1RM. Your 1RM is used to determine how heavy your weights should be in your workouts. Usually, this will be a percentage of your 1RM. When you first start strength training, you should choose a weight that you can use to complete 10-12 repetitions of an exercise.
- The last few reps should feel tough, but achievable.
- As you gain strength, you can increase the weight you lift and decrease the number of repetitions.
- You’ll use your 1RM to determine the amount you should be lifting to effectively increase your overall muscle strength.
- When you train with the BUILD program, you’ll use your five-rep max to calculate your 1RM.
This is a safer way to test your absolute strength, and means that you can complete the test at the gym even if you don’t have someone there to spot you. When doing a 1RM or five-rep max test, remember that good form ALWAYS needs to come first to protect yourself from injury, recruit the correct muscles and gain strength in a balanced way.
- Start at 70% of 1RM
- To improve your endurance, use a weight that’s 70% of your 1RM for sets of 12-20 reps.
- Move up to 80% of 1RM
- To stress your muscle fibres, use a weight that’s 80% of your 1RM for sets of 7-12 reps.
- Increase to 90% of 1RM
To teach your muscles power and speed, use a weight that’s 90% of your 1RM for 3-4 sets of 3-4 reps. Make sure you take enough rest and recovery time in between each set. Increase to 95% of 1RM To push past your limits and focus on strength, use a weight that’s 95% of your 1RM for sets of just 1-3 reps.
How many reps for bench press PR?
Increase the Weight & Lower Rep Range – To increase maximum strength, you’ll want to lift in the 1-5 rep range for 4-6 sets. As the repetitions get lower, the weight gets heavier, thus helping you to build your capacity to lift more. Not sure what weight to use for 1-5 reps? Use our One Rep Max Calculator to get your estimated 1RM based on what you can currently bench press at a higher rep range.
What is the 12 10 8 6 rep scheme?
How can you use pyramid sets to maximize your strength? – Simple. Reverse the pyramid. Instead of ascending weights and descending reps, you lift descending weights for the same or more reps within a given rep range. This is known as Reverse Pyramid Training.
- Reverse Pyramid Training works best with heavy strength lifts such as Squat, Bench Press, Deadlift, and Weighted Chin-Up variations.
- Lateral Raises, Dumbbell Flyes, Lying Leg Curls, or other isolation movements? Not so much.
- A common rep range for Reverse Pyramid Training that produces a nice mix of strength and muscle gains is 5-8.
Those who are primarily after strength gains can go with 3-5 reps. More beat-up lifters who feel they can’t lift near their max will feel better staying in the 6-10, or even 8-10, rep range. With the basic parameters covered, let’s continue with an example.
- Say your main lift for today’s training session is the Trap Bar Deadlift in the 3-5 rep range.
- Warm up normally and complete your first set.
- This will be your heaviest set, so don’t hold back! For your second set, decrease weight by 10% and then hit as many reps as possible (AMRAP).
- Then, take 10% off whatever you used for set two, and again hit as many reps as possible.
Here’s what your lifts might look like:
Set #1: 405 pounds x 3 reps Strip 10% off to prep for set #2. Rest 3-4 minutes Set #2: 365 pounds x 5 reps Strip another 10% off to prep for set #3. Rest 3-4 minutes Set #3: 335 pounds x 7 reps
Your first set is the money-maker set. You should be able to push either the weight or number of completed reps up from week to week. Once you reach the upper limit of your goal rep range with a given weight, bump up the resistance next time. So if you were able to hit 405 for 5 reps in this sample workout, you’d know you need to increase the weight if you’re going to use the same rep scheme next week.
The two back-off sets provide additional volume to your workout. One heavy set can lead to some gains, but for maximal results, you’ll want more than that. Notice that in our example above, you did seven reps with 335 pounds on the third set. Although your intended rep range was 3-5, there’s nothing wrong with going beyond it.
That’s the whole point of AMRAP sets. Do as many reps as possible with good technique. If that ends up being more than you expected, so what? Consider it a minor victory and celebrate by adding a few pounds to the bar next time. Also look at the drop in resistance between the second and third set.
Going down from 365 to 335 is closer to an 8% drop than it is a 10% drop. That’s OK! The 10% rule is a good guideline, but you don’t need to whip out a calculator in the midst of a packed gym to figure out which weight to use to the exact second decimal digit. This is plate math, folks, not algebra. Just pick a weight that’s close enough, then get to work.
I don’t recommend Reverse Pyramid Training to beginners because pushing their limits with AMRAP sets, especially on big lifts like Squats and Deadlifts, can push them too hard and lead to sloppy form. However, for intermediate-to-advanced trainees who are more in tune with their bodies, Reverse Pyramid Training can be a great way to enhance strength.
Build More Muscle With Weightlifting Pyramid Sets How Many Sets and Reps Should You Really Do? The Perfect Rep Ranges for Size, Strength and Power
Spend five minutes reading about lifting weights online and you can’t help but come across something called “pyramid” training. As the name implies, you “pyramid” your weights up as you decrease the number of reps for each set. A classic way to do so is the 12-10-8-6-15 sequence.
- You start with a lighter set of 12 reps, slap some weight on the bar, bang out 10 reps, add another plate, hit eight reps, then load another plate until you’re up to your heaviest set of six reps.
- For the fifth and final set, you take some weight off the bar and wrap things up with a higher rep set of 15.
Upon finishing, a huge stream of blood rushes into your exhausted muscles, leading to a skin-splitting pump. Anyone who has ever tried this protocol will attest to its effectiveness. You’ll be huffing and puffing from physical exertion. And you’ll likely feel sore the next day or two.
How many times should you do PR?
How to do a Mock Meet – A mock meet day is going to mimic what you might do in competition. It helps to organize your day around three attempts just like you would for a meet: a solid opener, a modest PR as a second attempt, and an ambitious PR as a possible third attempt. On any PR day, three attempts should be enough, if you choose your attempts based on current PRs and recent training. More than three attempts come with diminishing possibilities of success and a higher risk of injury. So, stick with three attempts for each lift. A reasonable approach for your mock meet attempts is to start by choosing a second attempt, This will be a conservative PR. If you are attempting a mock meet, presumably you have enough training under your belt that you have a current one-rep PR. Unless your current PR is far outdated, your second attempt should be a five- to ten-pound increase over your current squat or deadlift PR and a 2.5- to 5-pound increase over your bench or press PR. Keep in mind, we are talking about the mock meet as an off-program day, not the culmination of a long block training cycle or extended peak. Modest PRs are smart PRs in this case. Once you’ve picked your second attempt, your first attempt should be around a current 3RM or 5-10% less than the second attempt. It should be a challenging weight that you know you can hit any day of the week, no matter how you feel—a confidence builder for the modest PR attempt—but don’t make it so light that you are not ready for second-attempt PR, anything more than 10% for most lifters will be on the light side. Finally, you should warm up properly on the day of your mock meet. Use the standard pyramiding warmup procedure shown in the following video, finishing with a single at 8–10% less than your first attempt. “But what about my third attempt?” you say. Your third attempt has three possibilities: (1) If you crush your second attempt, then your third attempt can be an ambitious but reasonable PR attempt. How heavy will depend on how well the second attempt went and how good you feel about going for it. A good rule of thumb is to keep the increment from your second to third attempt the same or less than the increment from your first to second attempt. If you made an 8% jump from your opener to your second attempt, then a <8% increment is appropriate for your third attempt, perhaps a 2.5-5% increase. There is no bright-line rule here. We are already AWOL. The main consideration is avoiding anything that is going to come with too high a risk of failure. (2) If you mess up your second attempt with a mental or form error and feel confident giving it another try, you can use your third attempt to repeat the same weight. But if you miss it a second time, that's it. Time to call it a day. (3) You do not need to take a third attempt. If you make your second attempt, and it is a slow grind (any more chalk dust on the bar and you wouldn't have made it), then take a pass, and move on to your next lift. Mock meets can be fun. They are better reserved for a planned PR at the end of a structured training plan, but sometimes a suboptimal schedule makes the mock meet make sense as an ad hoc PR test.