The Glade 4.0

This PDF is a compilation of 5 basic strength moves and benchmarks at various levels of training. Bench press, press, power clean, squat and deadlift.

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf


I would encourage everyone to look into this type of training and incorporate the lifts into whatever workout regimen you do. I say everyone because I know a lot of women shy away from this sort of thing and I think that's a shame. You wont look "all muscly" like some of the top female bodybuilders you see in those competitions. This is a picture of the top female competitor at our recent crossfit sectionals: http://www.crossfitmorristown.com/uploa ... -01-02.jpg

I think she looks great, and she's strong as hell.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

I want to look like her.. I want those workout pants too..

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Dream as if you'll live forever...
...Live as if you'll die tomorrow

Vivere Senza Rimpianti

Squat 313, Deadlift 380 and Power Clean 225 ... do not want!!

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"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Super helpful! Thanks Dash.

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"I've got twenty ways to tell you shut the f*ck up / nineteen of them are twenty-four bars long / the other one goes: SHUT THE F*CK UP" - Aesop Rock
"There is no God higher than truth." -- Gandhi
Formerly: Tulamian

Are those numbers meant to be for a single lift or for use in sets? If the latter, how many reps in a set?

There's a book "Starting Strength" http://www.amazon.com/Starting-Strength ... 651&sr=1-1 that covers the core strength lifts in detail and basic coaching tips. It's really good, but my knees bother me and I'm worried about trying squats or dead lifts alone without someone who knows what they are doing. The book is really good though, it's pretty detailed about what to do and why. In stark contrast to say, the kettle bell books by that Pavel guy who has very little information, Starting Strength inundates you with info about each lift.

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"...the line dividing good and evil cuts through the heart of every human being. And who is willing to destroy a piece of his own heart?" -Aleksandr Solzhenitsyn

RD: Single max effort lift, I believe.

Wwen Starting Strength is the best book out there for this. The accompanying DvD is great as well. Any of Rippetoes books are worth checking out. If you do squats right it shouldnt hurt your knees and in fact should make them better. But yeah i know what you mean about wanting someone to watch your form.

You can go to his forums here: http://startingstrength.com/resources/forum/?f=36

If you can make a youtube of your squats/dls he will probably give you a critique of them.

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“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Saw this chick on YouTube when I was trying to find something:

www.bodyrock.tv

yikes...

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The Dude abides.

In Soviet Russia, her boobs fondle you!

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"...the line dividing good and evil cuts through the heart of every human being. And who is willing to destroy a piece of his own heart?" -Aleksandr Solzhenitsyn

I'm going to go ahead and third the recommendation for Starting Strength. Great book.