External Rotations Vs Bench

[PikeKing]

I've been thinking about structural balances a lot lately and talking to some people about it, one interesting thing that came up is the Poliquin system of percentages of CG bench 1RM.

Basically he has all these different percentages of what you should be able to do on various lifts if you are structurally balanced.

on external rotations, poor man shoulder horn style, he recommends that you should be able to do 8 reps with 9 percent of your CG bench 1RM.

not that i'm for against his ideas, though they seem very interesting, how do u stack up CG bench and External rotation wise?

[666]

What does a poor-man's shoulder horn look like? :ninja:

[PikeKing]

look here

http://www.t-nation.com/readTopic.do?id=538204

[666]

Ah. I do similar to that but without using the leg to stabilise (i.e. the standard shoulder horn, just without the horn) and I use around 5% for 15-20 reps, so probably not far off.

[plateau2]

Well not done CGBP for a couple of years but think I used to do about 80 for 8 (no idea what my 1RPM would be), and on PMSH I can do 7kg for 12.

[Icepick]

damm, I love reading about all these theories and calculations.

[Narc]

I've done 12 reps with 10kg on PMSH. Can't remember the last time I CGBP'd, but it'd probably be 90-100kg for a single.

[Tricky]

ive never done this PMSH thing because i thought it was some web speak thing like "pissing my self hard" or something.

But i should think i can do minimum 115 for a CG single, and i use 2.5 plates for 20 rep Cuban rotations.

Unless PMSH is very different to cuban'ing, its not something id ever be wanting to load the weight up or get anywhere near to failure on...

[HardcoreSportsTraining]

I did 10 reps on PMSH with an 8k KB and had shoulder pain for about 3 days, I guess it was DOMS, wouldn't want to do that too often. Also I think it's much harder with a KB than a DB but at that time I didn't have dumbells.

EDIT: Actually it was the 12k KB, that explains why I nearly tore something...
EDIT2: No, it was the 8 cause we dropped down to a 5k plate for set 2. Either way I've done 15k dumbells for 6 when I was benching decent weight in the past.

[plateau2]

EDIT: Actually it was the 12k KB, that explains why I nearly tore something...
EDIT2: No, it was the 8 cause we dropped down to a 5k plate for set 2. Either way I've done 15k dumbells for 6 when I was benching decent weight in the past.

You're argueing with yourself and referring to yourself as "we"!!

[HardcoreSportsTraining]

Might be...

[madcap]

soon you'll be referring to yourself in the 3rd person and Madcap doesn't think that's cool