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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.
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 Comments
Hi Jimmie, (while I don't understand all the exercises you're aiming to do😄), I'm cheering you on.....go Jimmie you've got this 💪🏽🏋️♂️
31 Mar 21 by member: Daughter of the_King
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31 Mar 21 by member: John10251
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...I'm not gonna lie, I'm not even thinking about picking up the weights again until May... even though my Gym started charging me again this month because they were finally able to open back up...
31 Mar 21 by member: adefwebserver
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Form and range of motion is everything...my trainers nag, nag, nag...and will make us go lighter to be sure we are doing all of the lifts "right"
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Yup! Knee over toes and NOT beyond. Please, do not lift for show nor to impress self/others. Do your weights for your health, well-being, and muscles. Also, try not to stress-out your joints/bones too much. The older we get, the less weight we should use. I was in my late 40's when my physician told me not to lift heavy-weights anymore. That was the saddest day of my lifting/body-building life. YOLO TAke care, stay safe, and don't hurt yourself. :)
31 Mar 21 by member: Slow Meta
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