total poundage moved this week

[chodan9]

hey guys

a coworker and I were talking about how much is moved during a training session so for fun I thought I would total mine up for a weekly total
I work out 5 days per week
monday chest 15640 pounds
teusday back 22680 pounds
wednesday arms 18190 pounds
thursday legs 14475 (no leg press this week)
friday shoulders 7210

weekly total
78195

not bad for a light week (back day went heavy so the rest went light LOL)
what you got?

inb4 power lifters and strongmen

[John Prophet]

I used to do a lot of calculations. I still do them for bench.

you do have to keep them in perspective...for instance 45 degree leg press skews the poundages WAAAYYY up, lol

Also when you do heavy sets of 1-3 reps its mega stressfull but doesnt show up on the overall poundage. of course, if you are calculating a specific lift and you know your max you can calculate total poundage, avg weight (total poundage divided by total reps), and avg intensity (avg weight divided by your max)

[-=FLEX=-]

I've always wanted to dump my workouts into an excel spreadsheet and do this calculation.

Maybe next week I will............

[John Prophet]

I think I used to do all the compound exercises

[2nd_chance]

Since January 30, 2009, I have moved the following weights.

Note: DB work was tracked by single DB weight; therefore, the actual weight moved is much higher

Total Weight = 25,871,723 lbs.
Avg. per workout = 42,274 lbs.
Sets = 13,029
Reps = 155,630

Any other questions?


Next week boys and girls we'll go over how many calories I've eaten...

[chodan9]

I am kind of curious to see the comparisons between the bodybuilders and the power lifters.
I'm thinking the high volume will skew the numbers much higher for the bodybuilders.

[chodan9]

you do have to keep them in perspective...for instance 45 degree leg press skews the poundages WAAAYYY up, lol

yeah
had I done leg press this week I could have greatly increased the numbers just with that one exercise.
This is more for fun than to debate actual benefit of it.

[John Prophet]

yeah, bbers reps will jack the numbers way up.

you want to see a crazy tonnage, go calculate Kazmiers bench routine. insane! http://www.ironhammer.org/kaz.html


WEEK 1
LIGHT DAY: REGULAR BENCH PRESS, 225/10, 315/10, 405/3/15. Narrow and wide bench presses, 350/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral raises, 75/3/10. Modified triceps presses, 300/4/15. Decline triceps presses, 335/3/15.

HEAVY DAY: REGULAR BENCH PRESS, 225/10, 315/10, 405/10, 435/3/15 (wow). Narrow and wide bench presses, 375/3/10. Assistance work same as my light day.

[tsoden]

The crowd quiets down waiting for BIGTALLOX to arrive to this thread!

[John Prophet]

yeah, the overall tonnage calculation is cumbersome and has too many variables. little stuff like one guy does 3x10@200 pushdowns on a machine with 2 pulleys. The next guy does 3x10@120 with a 1 pulley machine. on paper the first guy seems to have done more work but in reality the second guy did

or, 225x10 = 2250 315x5 = "only" 1575

thats where intensity comes in. assume a 375 max. the 225 is 60% intensity whereas the 315 is 84%

to be useful it would have to be really quantified. like if you were doing a "set" workout for a period of time you could compare things. like if you squatted every week as your main leg exercise you could track just the squats. Thats precisely how the Sheiko powerlifting workouts are done. They are "waved" as far as total reps and avg intensity.

also exactly how I try to train. I wave things up and down and I calculate each workout, each week, then do a calculation for each 3 week period (I deload the 4th week and dont count it)

[John Prophet]

here is an old article thats hard to find online anymore. shows how sheiko varies the volume and intensity using these calculations. I bolded the parts that I think are crucial

---

Bench Press Training, the Russian National Powerlifting Team Style

An Excerpt from Beyond Bodybulding by Pavel

Power by Pavel, Inc. Reprinted by permission.

Eight out of the eleven gold medals at the IPF Mens Worlds went home beyond what used to be the Iron Curtain. Wouldnt you like to know how guys like Alexey Sivokon train?

Following is a bench press program designed by the Russian powerlifting mastermind Boris Sheyko. The man used to train the Kazakhstan team and today is the Chief Coach, Mens Powerlifting Team Russia. Comrade Sheykos credentials include Sivokon, Mor, and Podtinniy. Nuff said.

Heavily influenced by R. Plukfelder and I. Abajiev, Sheyko believes in some serious volume. While Western PLers have gradually cut back to one weekly BP workout the Russian team coach insists on four to eight bench press sessions a week! The arms and shoulder girdle can recover a lot quicker than the legs and back, he says, so why not?! Sheyko likes to quote the expression popular among Russian weightlifters in the fifties and sixties: To press a lot one must press a lot.

No, it is not a program just for bench specialists like Irina Lugovaya who owes it her European championship title. The following super system is every bit as effective for full meet lifters. So enjoy the pain, Comrade!

The matrix is designed for five BP workouts a week and is aimed at an advanced powerlifter, a KMS or an MS in Russian classification. The cycle is divided into preparatory and competition periods. Here is how the prep period gets kicked off:

Preparatory Week 1

Monday 1. BP 50%x5, 60%x4, 70%x3x2, 80%x3x5 (30)
3. BP 55%x5, 65%x5, 75%x4x4 (26)

Tuesday 1. Incline BP x4x6 (24)
2. Parallel bar dips (with weight) x6x5

Wednesday 1. BP 50%x6, 60%x5, 70%x4x2, 75%x3x2, 80%x2x2, 85%x1x2, 80% x2x2, 75%x3x2, 70%x4, 65%x5, 60%x6, 55%x7, 50%x8 (71)

Friday 2. BP 50%x5, 60%x4, 70%x3, 80%x2x5 (25)

Saturday 2. PBN 5x5 (25)
3. Parallel bar dips x4x6

Total lifts per week: 201
Average intensity: 67,1%


Note the number in brackets following a series; it is the total number of lifts in the series. The number before an exercise denotes its position in a training session. For example, on Monday you bench first, then do some SQ or DL drill and bench again. On Friday you bench second after another lift.

More often than not, Sheykos charges including IPF bench press world champions Alexey Sivokon and Fanil Mukhamatyanov press twice in one training session. There is a curious wrinkle: the two pressing series are always separated by squat or deadlift work.

Boris Sheyko points out how the Monday load is intense and the Wednesday load beats you up with high volume. Note, says the Team Russia coach, even though the athlete has worked up to 80-85% 1RM, he has done many lighter lifts and therefore the average intensity is low.

If you have a general idea of the Russian approach to strength program design, you should appreciate how this elegant and precise method relies heavily on the calculations of the volume expressed in a number of barbell lifts (NBL) in a given intensity zone, or percentage of one rep max. According to Boris Sheyko, tracking these numbers, as well as the average training weight and total tonnage or, if you are not up on the metric system, poundage is mandatory. The Russian coach points out how helpful the numbers are for serving the critical component of any strength training plan: variability, or rotation of heavy, medium, and light training sessions, both in a weekly and in a monthly cycle. Indeed, these calculations have been an integral part of Soviet weightlifting since 1958, when scientist Leonid Matveyev worked with coach Suren Bogdasarov on future world champion Yuri Vlasovs training plans.

Although Russian Olympic lifters said good-bye to the pyramid even before the clean-and-press bit the dust in 1972, it lives on in Sheykos powerlifting program, although only once a week and only in the prep period. The author appropriately calls it the marathon. Because it congests the arms so much, the Wednesday marathon is followed up by an unloading Friday session: there is only one bench series and its reps are cut short.
Preparatory Week 2

Monday 1. BP. 50%x5, 60%x4, 70%x3x2, 80%x2x2, 90%x1x3 (22)
3. BP. 50%x3, 60%x3, 70%x3, 80%x2x5 (19)

Tuesday 2. Parallel bar dips. x5x5

Wednesday 2. BP. 55%x5, 65%x4, 75%x3x2, 85%x2x4 (23)

Friday 2. 50%x5, 60%x4, 70%x3x2, 80%x3x7 (36)

Saturday 2. BP. 55%x5, 65%x5, 75%x4x5 (30)
4. Triceps work. x10x5

Total lifts per week: 130
Average intensity: 71,5%


Note how the NBL has been cut back from 201 in the first week to 130 in the second. When the volume goes down, the intensity goes up; in week two Sheyko added more 85-90% 1RM lifts and thus upped the average intensity from 67,1% to 71,5%
Preparatory Week 3

Monday 1. BP. 50%x5, 60%x4, 70%x3x2, 80%x3x5 (30)
3. BP. 50%x5, 60%x5, 70%x5x5 (35)

Tuesday 2. BP. 55%x4, 65%x4, 75%x3x4 (20)

Wednesday 1. BP. 50%x8, 55%x7, 60%x6, 65%x5, 70%x4, 75%x3x2, 80%x2x2, 75%x3x2, 70%x4, 65%x6, 60%x8, 55%x10, 50%x12 (86)

Friday 2. 50%x5, 60%x4, 70%x3x2, 75%x3x6 (33)

Saturday 2. BP. 50%x6, 60%x6, 65%x6x4 (36)

Total lifts per week: 240
Average intensity: 64,7%


In week three Sheyko gives his lifters 240 barbell lifts at a 64,7% average intensity. The increased volume in the 65-75% intensity zone has necessitated a drop in intensity. But because there is no one right way to wave the load up and down, the coach muses that he might as well have written up something like NBL 170/69,1%.

Note the brutal eighty-six rep Wednesday marathon. Sheyko warns that you will be a hurting unit and will have to have the grit to make it through. By the way, the above numbers are not the limit; Alexey Sivokon has done one hundred and twenty rep marathons while working up to 90% intensity! Naturally, he cut back on intensity the week after.
Preparatory Week 4

Monday 2. BP. 50%x4, 60%x4, 70%x3x2, 80%x2x5 (24)

Tuesday 2. Incline BP. x3x5 (15)
3. Parallel bar dips. x6x5

Wednesday 2. BP. 50%x5, 60%x4, 70%x3x2, 75%x2x2, 80%x1x3, 75%x2x2, 70%x4, 60%x6, 50%x8 (44)

Friday 2. BP. 55%x4, 65%x4, 75%x3x2, 85%x2x4 (22)

Saturday 2. PBN. x4x5 (20)
3. Triceps work. x10x5

Total lifts per week: 125
Average intensity: 67,2%


The following table, which should find its way into your training log, illustrates the variability in the Russian bench press program:
Preparatory Period Load Distribution
Intensity Week 1 Week 2 Week 3 Week 4 Per Month
Zones

50% 24 13 41 17 95
51-60% 31 21 54 20 126
61-70% 34 24 84 20 162
71-80% 61 61 61 27 210
81-90% 2 11 ----- 8 21
91-100% ----------- ----------- ----------- ----------- -----------

NBL 152 130 240 92 614

Intensity 67,1% 71,5% 64,7% 67,2% 67,1%


In the four to six week long competition period the Russian National Team says good-bye to marathons and reduces the reps to the maximum of three per set. NBL with warm-up weights of 50-70% goes down and the number of 75-95% lifts goes up.
Competition Week 1

Monday 2. BP. -50%x3, 60%x3, 70%x3x2, 80%x3x6 (30)

Tuesday 1. Incline BP. x3x5 (15)

Wednesday 1. BP. 50%x3, 60%x3, 70%x3x2, 80%x2x3, 85%x1x3 (21)

Friday 1. BP. 50%x3, 60%x3, 70%x3x2, 80%x3x5 (27)
3. BP. 55%x4, 65%x4, 75%x4x4 (24)

Saturday Rest

Total lifts per week: 117
Average intensity: 71,6%


Competition Week 2

Monday 1. BP. 55%x3, 65%x3, 75%x3x2, 85%x2x4 (20)
3. BP. 50%x3, 60%x3, 70%x3, 80%x3x6 (27)

Tuesday 1. PBN. x4x5 (20)

Wednesday 1. BP. 50%x3, 60%x3, 70%x3x2, 80%x2x8 (28)

Friday 1. BP. 50%x3, 60%x3, 70%x3x2, 80%x2x2, 85%x2x3, 80%x2x2 (26)

Saturday 1. BP. 55%x3, 65%x3x2, 75%x2x4 (14)

Total lifts per week: 135
Average intensity: 72,7%

Competition Week 3

Monday 2. BP. 50%x3, 60%x3, 70%x3x2, 75%x2x4 (20)

Tuesday Rest

Wednesday 1. BP. 50%x3, 60%x3, 70%x2x2, 80%x1x2, 90%x1, 95-100%x1x2-3 (16)

Friday 1. BP. 50%x3, 60%x3, 70%x3x2, 80%x2x5 (22)

Saturday 1. BP. 55%x3, 65%x3x2, 75%x3x4 (21)

Total lifts per week: 79
Average intensity: 70,0%


Approximately twenty days before a meet, Sheyko plans a prikidka, or a trial run. Experienced Russian National Team members just work up to 90-95% of their max to get a feel for their opener.

During the third week, a Russian lifter also cuts back to four bench days a week.
Observe how he performs a medium volume/low intensity workout on Monday and rests on Tuesday to taper before the Wednesday trial run.
Competition Week 4

Monday 2. BP. 50%x3, 60%x3, 70%x3x2, 80%x2x3, 90%x1x2, 80%x2x2 (24)

Tuesday Rest

Wednesday 1. BP. 55%x3, 65%x3, 75%x3x2, 85%x2x3, 80%x3x2 (24)

Friday 2. BP. 50%x3, 60%x3, 70%x3x2, 80%x3x5 (27)

Saturday 1. BP. 55%x3, 65%x3, 75%x2x5 (16)

Total lifts per week: 81
Average intensity: 71,8%


The fourth week is the last week with substantial NBL and heavy, 80-90% 1RM, poundages. It is time to taper before the competition. Next, or fifth, week the athlete will cut back to three training days a week and throttle down on volume and intensity.
Competition Week 5

Monday 2. BP. 50%x3, 60%x3, 70%x3x2, 80%x2x4 (20)

Tuesday Rest

Wednesday 1. BP. 50%x3, 60%x3, 70%x2x2, 80%x1x3 (13)

Friday 1. BP 50%x3, 60%x3, 70%x3x2, 75%x2x4(20)

Saturday Rest

Total lifts per week: 53
Average intensity: 67,7%


In week five the lifting frequency drops to three times a week and both the intensity and the tonnage are tapered.
Competition Week 6

Monday 1. BP. 50%x3, 60%x3, 70%x2x2, 75%x1x2 (12)

Tuesday Rest

Wednesday 1. BP. 50%x3, 60%x3x2, 70%x1x3 (12)

Thursday Rest

Friday Rest

Saturday Competition

Total lifts per week: 24
Average intensity: 61,7%


Sheyko points out how the last session before the meet is similar to a pre-competition warm-up.
Competition Period Load Distribution
Intensity Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Per Month
Zones

50% 9 9 9 6 9 6 48
51-60% 13 15 12 12 9 9 70
61-70% 22 21 22 18 16 7 106
71-80% 55 56 32 47 19 2 211
81-90% 3 14 1 8 --------- 26
91-100% --------- 3 ----------- ---3

NBL 102 115 79 91 53 24 464

Intensity 71.6% 72.7% 68.8% 72.4% 67.7% 61.7% 70.8%


If you compare the two tables you shall notice that in the competitive period the Russian coach cut back on the volume while increasing the intensity compared to the preparatory period. In the last two weeks of the competition cycle, both the intensity and the tonnage take a dive to enable the athlete to recover well before the meet.

Nothing fancy-trendy about Sheykos cycle; just the classic Matveyev formula of progression from volume to intensity and finally the taper. You will not find any exotic assistance exercises in the Team Russia regimen either. A golden rule is never to use more complex movements than necessary to achieve the desired result, as Bruce Lee once put it. To hit a worthy opponent with a complex movement is satisfying and shows ones mastery of technique; to hit the same opponent with a simple movement is a sign of greatness.

[OTH51]

I am kind of curious to see the comparisons between the bodybuilders and the power lifters.
I'm thinking the high volume will skew the numbers much higher for the bodybuilders.

Absolutely does, Squats for example 10 reps x 100# = 1000# or 2 reps x 500# = 1000#

I used to track my workouts on bodyspace years ago in a previous incantation and realized that it was useless for my goals.

[OTH51]

The crowd quiets down waiting for BIGTALLOX to arrive to this thread!

Cue the music...........

[ArchAngel'73]

I did one exercise on leg day using GVT and only counted my working sets.

10x10x720 (max weight that can be added) on Icarian "Power Squats".

72,000 lbs..
I'm no powerliter nor strongman.

Bb.com has their workout tracker that will add the totals every workout.
I think a great training program could be had using this as well as the concept of progressive overload.

[bigtallox]

total poundage moved this week

Work ( ie weight x distance against gravity ) is a better thing to measure since it includes how far you moved that weight against gravity.

Another thing to consider is that lifting 300+ pounds and carrying and running with it ( i.e. like a lot of my strongman training ) is different than just lifting 300+ pounds and setting it down ( and thus this value for my events sessions would be completely meaningless and thus I'm not even going to try to calculate it for that. )

But ok just for grins...

My gym lift sessions typically go like this

hang cleans:
150 x 5 x 5 = 3750

squats:
135 x 8 + 225 x 6 + 315 x 4 + 405 x 5 x 4 + 495 x 1 x 2 =
1080 + 1350 + 1260 + 8100 + 990
= 12780

deads:
315 x 8 + 405 x 5 + 495 x 3 x 3 + 550 =
2520 + 2025 + 4455 + 550
= 13455

Hyper extensions:
not sure how to calculate so I'm omitting it.

back combo with 2" axle
(straight leg deads 135 x 10 + rows 135 x 10 ) x 5
= 13500

( this value above kind of proves why this value is meaningless. The back combo value is more than the squat or dead value but WAY WAY more effort goes into the squats and deads and IMHO the squats and deads are also WAY WAY more productive in terms of stimulating growth. )

total = 43485 pounds

BUT like I said I think this is a next to meaningless number ( for example range of motion not accounted for, can't compare it to other values since machines also make it meaningless ). And training to maximize it would quickly lead to my lack of progress.

[tnthudson]

Great idea for a thread, chodan! I'm hammered at work today but if I can I'll try to figure it all out.
So far, for my pull day I'm looking at 13,624. This is neat to look at it this way.

[chodan9]

BUT like I said I think this is a next to meaningless number ( for example range of motion not accounted for, can't compare it to other values since machines also make it meaningless ). And training to maximize it would quickly lead to my lack of progress.

I know
its just for fun
I knew it would be skewed toward volume and not intensity or strongman events if you're looking at raw total numbers, one way to look at it would be divide the weight by total number of reps and get average weight per rep.

[mjohns2]

hey guys

a coworker and I were talking about how much is moved during a training session so for fun I thought I would total mine up for a weekly total
I work out 5 days per week
monday chest 15640 pounds
teusday back 22680 pounds
wednesday arms 18190 pounds
thursday legs 14475 (no leg press this week)
friday shoulders 7210

weekly total
78195

not bad for a light week (back day went heavy so the rest went light LOL)
what you got?

inb4 power lifters and strongmen

Oh how I wish there was an app for that. It would be a total motivator to get a message on my phone showing that a friend or brother just did xyz pounds today.

I couldn't let that go unanswered....

[tomsfish]

i know it doesnt mean anything,but i totaled up only my pullups for last week.65,000 lbs.

[dazlittle]

i know it doesnt mean anything,but i totaled up only my pullups for last week.65,000 lbs.

if they are unweighted that 330 pullups in 1 week!!! you mad :-)

[tomsfish]

if they are unweighted that 330 pullups in 1 week!!! you mad :-)

they are and it was around 330.got sick the week before and had some catching up to do.have to do it again this week to catch up.but again i dont think the total pounds really means much.

[Whiskeyjack]

hey guys

a coworker and I were talking about how much is moved during a training session so for fun I thought I would total mine up for a weekly total
I work out 5 days per week
monday chest 15640 pounds
teusday back 22680 pounds
wednesday arms 18190 pounds
thursday legs 14475 (no leg press this
week)
friday shoulders 721

weekly total
78195

not bad for a light week (back day went
heavy so the rest went light LOL)
what you got

inb4 power lifters and strongmen

I use the workout tracker feature on BB.com my bodyspace (though admittedly I neglect to log every workout); it records total volume and all kinds of good stuff.