Straight to the Bar

All Things Strength


Structural Balance Test
Posted By Scott Bird



As with nearly everyone else who read the Charles Poliquin article ‘Achieving Structural Balance‘ that Alberto linked to recently, I was forced to find out my own current stats. And as I rarely do the exercises listed (apart from the weighted chin-ups and the occasional close-grip bench) I decided to devote tonight’s workout to finding out a few near-maxes.

The results :

Bench press (close grip) 10@20/44, 5@30/66, 5@40/88, 5@50/110, 3@60/132, 3@65/143, 3@70/154, 2@75/165
My usual grip is a little over 15″, so I moved it in a bit for this workout. Felt pretty good – might keep the narrower grip.

Bench press (incline – 45deg) 5@40/88, 2@50/110
Target: 62.25/137
Haven’t done this for months, and the last couple of times were only at a 15 degree angle. Looks like time to start working those shoulders nice and heavy.

Behind-the-Neck press 10@20/44, 5@30/66
Target: 48/106
Yep, definitely time to work those shoulders.

Preacher curl 10@20/44, 5@30/66, 2@40/88
Target: 34.5/76
Not bad, although I would like to get past 2 reps.

Reverse curl 5@20/44, 1@30/66
Target: 22.5/50
Another pass.

External rotation 5@6.5/14
Target: 6.75/15
Think I’ll have to try a few of these when I’m fresh. Even so, I wasn’t going to get all that much heavier.

Overall it looks as though shoulders are my weakness (at least according to this article). Expect to see a lot more shoulder hammering in future workouts.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via X (Formerly Twitter), Facebook and the various networks listed in the sidebar.
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