to hell with the big ones!

Tuesday was 1-hand kettlebell swings. 10-ladder (up and down) for time and weight.   For the "Gettin' Stonger" crew we were to go as heavy as we can, still maintain form and finishing within 20 minutes.  
We haven't done this in a while, but last time we did I used the 16kg, and finished in 8 1/2 minutes or so.  This time, I was going for the 20kg.  I did ok on the way up, looking at it, after the fact, I think I could have pushed a bit more on the upside.  By the time I was going down, not so much.  by the 8th on the way down, my back was starting to lock up, so it was a chore to get through both hands.    Overall, I did ok....not spectacular.  I finished in 13:35.

Wednesday, we did a bit of a mishmash.  2 rounds of a heavy stations which included:
Pull-to-inverted hang - or in my case, jump to inverted hang, I got in 5 of these each round.
Box jumps (20") - I was able to get in about 10 of these each round.

Front Squats (95#) - not sure how I did on these, I know round 2, I definitely did better than round 1
Burpees - ummm...hate them.  3 maybe 4
Power Cleans (95#) - again, not sure what I got. I know round 2, I wanted to get to 40, so the last one, was off-kilter and a bit of a messy clean, but I counted it.
round 1 my total score was32, round 2, I got to 40
After that we did  max rep pullups, dead hang.  I started off in one red band, got in about 3.  Second round I did the static hold and slowly lower thing, so that one is harder to quantify.

Saturday we did Lynne:As prescribed: 5 rounds for max reps of bodyweight bench press/ pullups.
UGH! All I'm gonna say.  For all the work I'm putting in, I just appear to keep sliding on down.
Bench - I did 135# got in 5, 5,5,5, 4.  less reps than last time I did this, and that was less than the time before.  Can ya see the downward spiral??  this is just showing me proof positive that if I'm not getting weaker overall, my big 3 are going down.
Pullups - these I did ok on.  If I hadn't I could very easily have turned into a sniveling mess again.  BUT, these were pretty good.  I used 2 minis, kipping, and got in - 9, 13, 12, 9, 10.  I really want 20 - but I'll take those, they were higher than last time, and with smaller bands.

Tonight - kinda sucked.  Again, brought home the fact that my major lifts are swirling in the toilet.  Not only are they weaker, but form is going to hell to boot.  Not sure what the heck that's all about, but it's uber-annoying.
We did3-5 reps of Back squat & overhead press, 3-5 times.
Back squat - 165, 175, 185  what was wrong with these? I barely made depth, knees were wonky, hips coming up before the chest.  Basically most of it.  Were they huge and dramatically bad, probably not, but definitely not up to par.
OH press - 95, 105 x4, 105  Yep, failed at 105 for 5.  Again, not sure what the heck is going on...but these kinda felt marginal at best.

Perhaps it's time to bag the big 3 for a while and focus on Oly lifts, or pullups or.....something...anything else.    Much as I try not to let this downward ride in the toilet bother me, it does......not much else to say about it.

Thanksgiving punishment...

It's been a strange week.  I'm not certain if things are getting better, or not, but my mood definitely has, so that's something!  Strength isn't quite there yet, but I'm hoping it will come back.  If it doesn't then I'd best have a much smaller ass soon, or the whiney Ellen may come back!!
Let's see, here's the last week or so:
Wednesday:
Turkish getups 1-1-1 followed by Overhead lunges 10-10-10
These were by no means my best lifts of all time! I started the TGU's with a 50 lb barbell, this was ok, although my shoulder was feeling very unstable - probably a bit toasted from "Barbell Hell".  Next round I went to 60 lbs.  Started with the left arm, got up - was a bit wonky, but was able to hold it all in. On the way down, not so much....I failed at the half way point.  Started at the top again, and came down ok. Right arm went off without a problem.  Last round I decided my goal was to get in a good one at 60 lbs.  This time I was able to stabilize a bit better and it came off ok!  Still 10 lbs below my TGU PR, but with the arm stability issues, I was ok with that.
Onto overhead lunges.  Somehow I ended up pairing up with Michael - ZOWIE!  He loads the barbell up with 95 lbs.  I give him a look like he's nuts, but of course he talks me into it.  I'm so freaking gullible!!   I gave it the old college try, and was able to get in 3 lunges with 95lbs overhead.  Actually pretty darn good for a girl if ya ask me!!  Of course on my third one I stumbed, and then I did give my crazy look.  At that point we did the smart thing and changed the weight to 75lbs.  Finished these off ok.  Next round I went up to 85 lbs.  It's freaking heavy, and it wasn't exactly pretty, but I did it.  Last round, we went to one armed overhead lunges at 55lbs.  I got through these, but they were "not so good".  To say I was toast by this time would be the understatement of the millenium!

Thursday was a 2 hour mish-mash of all around fun things.  The first hour was spent working overhead presses/push press/push jerk.  Press till you can't press anymore, then push till ya can't push any more, then jerk it away! I pressed 95, then 105.  Tried the 115, didn't go so well, so push pressed that then push jerked 135.  No PR's, but with all the overhead the last couple of days, I was quite content with that.  The 2nd hour we played with strongman stuff: Car pushin', tire flippin, and sandbag carryin'.  We worked in teams and mixed it all up.  It was hard, but fun!

After the gorge fest that was Thanksgiving, I decided at the last minute, that yes, I would like to workout - contrary to my plan of taking Friday off!! Friday's workout was a stations.  A new stations.
3 rounds x 1 minute stations of:
- Feet-to-sky  - This was an ab-killer, but I was able to get in alot of these.  First round I got in 24, then my goal was to beat that in the subsequent rounds, which, I was actually able to do - I think I hit 25 round 2, and 28 round 3.
- Front squats (65 lbs) - I did ok on these too.  My goal for each round was to hit at least 40 for a count, and I made that each time.
- Pullups  - I did these kipping in a single red band. These were a bit slower....My goal each round was to get to at least 50.  Goal: achieved.
- Ring dips - these were using a blue band assist.  Goal each round was to get to 60 - I think I got there each time, but I'm not 100% certain of that.
- KB swings (16 kg) - These were the toppers, like the feet to sky, I got in about 25 each time.
My scores each round were - 84, 86, 87 for a total of 257.   I actually feel pretty good about this one, I did something I've never done with stations before....I actually increased each round.  That is quite shocking.


Saturday:
3-5s of Squats, Bench press, Power cleans.
I didn't feel bad, but I think my muscles were a bit fatigued after this whole week.  I tried not to go for broke because I just didn't foresee good things.
Squats - I did sets of 5 at 155, 175, and 185.  I still have the wonky knee issue which is driving me BATTY!
Bench Press - I started at 115 for 5, no problemo.  At this point I decided to push it a bit, I know I was able to do 145 for 4 about 6 months ago....so I went with 135.  I got in 4, failed on the 5th.  Third round, my goal was 3 at 145.  one.  I got in one stinking bench press - that is it.  I could only get one in at 10 lbs lower than my PR.  SCARY! 
Power cleans  - we got in 2 rounds of sets of 5.  Round 1, I started with 95lbs, not certain how my cleans were gonna be.  Apparently they were good!!  Round 2, up to 105.  Again, no big critiques, so I must be getting the hang of these, at least at the lower weights.

Monday - "Heavy Fran" 15-, 12-, and 9-rep rounds of: 95# Thrusters, and weighted pullups for time.
My "weighted" pullups were doing them dead hang in a red and mini.  The "additional weight" would be the 5 lbs I gained from the Thanksgiving weekend.  The thrusters were hard, but were by far the quickest and easiest part of this workout.  Round one I did 10, then 5.  Round 2,  I did 7, then 5, round 3, 5 then 4.  On the pullups, round 1, I got in the first 3, then they came one or two at a time...very slowly. Round 2 and 3 were 2 in the beginning then one at a time....again, VERY slowly.  I didn't want to get halfway up and just keep pulling, I wanted to actually get over the bar, or at least close to over.  I could have used stronger bands, but I really need to get a pullup.  I figure this is the only way to work them - hard! No matter how long it takes.   I finished in 15:53.  Not exactly a stellar time, especially considering at least 10-12 minutes of it was spent on the pullup bar.  Oh well.  I did them, and I'm ok with that!



15:56

Grab yo'self a barbell sista!

After all the recent frustrations, we have a plan - it may not go anywhere, or do anything, but I feel like I'm at least trying.  Shockingly, everything seems to always come down to food these days.  Now we are going with 5 "feeding opportunities" a day.....and upping the calories.  All I can say is Good Lord!! it's alot of food. Although, it was rather humorous this morning as I was walking into work, having eaten breakfast already, but still carrying 4 or 5 tupperware containers with food in them, I spotted the person next to me, carrying their one little containeer of salad.  It felt so disproportionately wrong, it was darn near laughable.  However, I'm game.  Theoretically it makes sense, so we will see what the outcome is later.  Suffice it to say, I have tabled my frustrations for now.

Yesterday was a new one:
Back Squat - 3/3/3, Bench Press 3/3/3, Pullups 3/3/3 least resistance or for weight.
I will say, I think my confidence on Squat and Bench is a bit shot, so I probably didn't go quite as heavy as I should have.  Mentally though, I needed to successfully get 3 in for all rounds.
Squats - I started at 175, no problem, although my knees were still a bit on the wonky side.
next round 195, still ok, not fabulous, but ok.  Last round 215, the good news? I didn't fail, but they weren't exactly pretty.
Bench Press - I started at 125, no problem, next round 135, apparently better looking than the 125, last round 145.  Well, I only got in two.  DRATS!  I wanted 3, but it just wasn't going to happen.  Not tonight.
Pullups - this is were things got a bit more interesting.  All pullups were deadhang.  First round I used 1 red and 1 mini - no problem (it's only 3 after all!), round 2, I went with a single red.  I got in 2 and 7/8 (this is according to Jonathan - so almost there, but not quite..) Last round I did two minis.  The three pullups were not an issue (I'm not certain which is stonger, 2 minis or one red).  Then I got a bit cocky and decided to try one mini.  Big time failure!!  It's amazing that one tiny little band can make that big of a difference.  Overall, I felt pretty good about the pullups, so despite the bench failure, the night ended on an up note.

Tonight was  "Barbell Hell"!!
Tabata intervals applied in turn to: Push jerks, Cleans, SDLHP, Floor Press, and Deadlifts.  With a one minute rest between exercises.
I was debating on where to start on this.  I think if it had been anything but Tabata I would have tried the 95lbs.  Because that whole Tabata thing was thrown in there, it put a new level of hell into the whole workout.  So I did everything at 85#, except for the Deadlift, which was a joyous 185.  Here's my night:
Deadlift -Holy moly, the 185 felt heavy to begin with - perhaps I should have done some Deadlift warmups before starting......  hmmm - ya think??  I started off the first round getting 7 or 8 ...after that though,  I slowed down - way down - at some point I determined my goal was 4 for each 20 second interval.  My final Deadlift score was 34.  A tad bit more than 4 per round.....sorta. 
Floor Press - The hard part was getting the bar up.  But round one, I cranked through, getting in 12 or 14.  After that I slowly deteriorated.   By the end, getting in 3 was a struggle.  My final score was 39.  Not quite 5 per round on average.
Clean:  These were full on squat cleans, none of that wussy power clean stuff, pull the bar up, land in a full squat and stand up.  First round I got in 3, after that it was 2 per.  Although there was one clean that I forgot the stand up part on...WHOOPS! Funny what exhaustion will do to your brain!! End score was 17.
Push Jerks: At this point, I was suckin' wind.  My body was pretty depleted, but had to keep going....I started off, round 1, pretty good- I got in 5.  It was hit or miss after that, some round I got in 5, but one round, I know I got a measly 1 in.  Final score - 31.  Not quite 4 per round on average.
SDLHP : Doing these at the end was rather miserable, I must admit.  My arms did not want to pull them up at all, I knew that - the hips did their work, but I had a bit of a block on my right arm, that just said no.  They weren't terrible, but they hit about mid chest.  Jonathan told me to go higher, so I tried and in the end got about 1/2 of them really high.  End score 35.

So - in comparison to last time:
Deadlift:  last time  35 at 140#, this time 34 at 185# - YAY! about the same, much heavier!
Floor Press: last time: 60 at 70#, this time 39 at 85# - hmm?? not really sure how that relates, I think it's ok..
Cleans: last time: 37 at 70# power cleans, this time 17 at 85# full on squat cleans.  17 is fine - full squat cleans are a billion times harder and take alot longer!
Push Jerks: last time 60 @70#, this time 31 at 85#, ok - this was kind of a dramatic difference. 15 lbs should not have cut the reps in half - the difference - I started with Push Jerks last time, so I was totally fresh, not in the delirium I was in tonight (may be BS, but I'm going with it!).
SDLHP - last tiem 51 at 70#, this time 35 at 85#   those are some big 15 pounds, all I'm gonna say.


Not terrible.  Considering that from the cleans on, I felt all the food I've been stuffing myself with, and continued on without vomiting, I'd say downright good!

UGGHH, ARGHHH, and a whole lotta expletives!

I'm not sure what to think these days.    I am having a terrible month mentally.  I am feeling extremely down and frustrated, and I am just not sure what to do.  I think every other time I've been frustrated, I've been able to come up with a plan to get through it, sometimes it works, sometimes it doesn't, but just having a strategy has helped.  This time, I just don't know what to do.  Everything is either staying right where it is or getting worse.  Zero improvement since January.  Ok, I'll give ya the 8 or 9 lbs on the deadlift, but that is about it.  I don't know if I've repressed frustration for 11 months and it's all hitting me, or if when I actually looked up my last PR's got to me mentally, or if it's that I am stagnating while everyone around me is going gangbusters.  Either way, I just don't know what to do. I hate the fact that when one of my friends gets a PR, one of the emotions I feel is jealousy.....that ain't right, and it's not who I want to be.  In everything else I've done, I've always hit a point and ended up wallowing in mediocrity.  Maybe that's my fear....with no improvement, I will end up in the usual state of mediocrity, and I don't want to be there.  This is something I want to be successful at, be it the weight loss aspect or the performance.  If I can't have one, I want the other, and I don't feel like I'm getting enough of either right now.  
I'm only adding this, so that when I look back in a month, two, a year, etc. I know my mental state.  I know it's not helping anything,  I just need to find a way out of this rut, pull myself up by the bootstraps and move on.    That being said, here's the last couple of days:

Friday: Bench press 10-8-6-4-2  
10-115, 8-120, 6-125, 4-130, 2-140.   Tried 145 for 2, only got 1.  Tried 155 to match the PR, failure.  Did a set of negatives.  Not much to say here - unimpressive.

Monday: - 3 front squats - 115/145/165x2
                  3 shoulder presses  95/105/110
I thought I did ok these until I saw what I did last time, where I got 1 at 175 on the front squats and 2 at 110.  This was back in April.  That was a bit depressing.

Tuesday: "Heavy Helen"  
200 meter run
15 Kettlebell swings (24 kg)
9 weighted pullups (25 lbs)
3 rounds for time 
Huh.  Looking at this just now, I did it wrong and have been doing it wrong.  I swear it was 15/12/9 of the Kettlebell swings and pullups - which is how I did it.  I did the pullups in a red and mini band, dead hang.  Most got over the bar, mostly.  I finished it, doing it my way - in 15:30 - a full 6 minutes more than last time, but last time I was kipping the pullups.

Today:
Power cleans from the hang: 3-3-3    85/95/100
Power cleans from the floor: 3-3-3    100/110/115
Full oly cleans: 3-3-3     95/105/115
About the same as last time. I think the hang cleans may have been 5 lbs heavier.   Nothing fabulous.   Yes, I know form wise they look better....that's about all I can say. 

Turning tides??

 Here are the highlights of the last week - in amongst the various bench, deadlift, and squats at various weights for 3-5 reps.  I think I may be slowly coming out of my almost yearlong PR rut.  I could be wrong, but there have been some little improvements.
For instance we did:
Overhead Press - 1/1/1, Push Press 3/3/3, Push Jerk 5/5/5
Overhead Press - 110, 115, 120 ,  no change in max weight

Push Press - 125, 135, 145x2, there was anincrease on this one, 145 is a weight that I had failed on before, so although I only got in 2, I'm good with it.
Push Jerk - 125, 130, 135,  I took these slower - primarily because I wasn't uber-confident with the jump under aspect, but I did them, and I think I could have gone heavier.....

Oly lift total - This is 3 attempts at a 1 rep max on both Snatch and Clean and Jerk.
The last several times we have done this one, I ended up not going for a max, but working on form.  This time, I actually did go for 1 rep max, and although in the end, both lifts were heinously ugly, I got them, and they counted, hideous as they were.
Snatch - 85/95/100 - Like I said, I got them, but they weren't exactly pretty.
Clean & Jerk - 95/115/125.  I can't figure out why the Jerk is the easy part.  In theory, if I can jerk 135 or 140 lbs - I should be able to easily clean it up.  So what is my issue? I can't figure that one out.  Either way - the 125 is a PR - despite it's ugliness.
So overall - I got an Oly lift total of 225 hideous though it was.

Tonight we did a heavy metcon....a new heavy metcon straight from the demented mind of Jonathan.
4 rounds x 1 minute stations of:
- Overhead lunges (65#) - I got in 7-10 of these each round.  My right leg likes these far more than my left.  The left leg took alot of enticing to do what it needed to do - especially in that first round.  It did not want to do what my brain told it to!
- Pull-to-inverted-hangs - These were Jump to inverted hang.  I only got in 3-4 each round.  As the rounds went on, they became harder to do, because I was semi-nauseous from drinking a protein drink too close to workout time! OY!
- Ring dips - I did these on the rings with the red bands.  I think I got in 7-9 each round.
- Kettlebell swings (24 kg)- These were the money makers!! It kind of scares me a bit, but these did not feel all that heavy.  It was a bit freaky.  I was doing about 20 each round.  Except for the 3rd round, that wasn't such a good one.

Overall, round 1 - 44, round 2 - 44,  round 3 plummet to 35, round 4 - 38.
for a total of 161.

Not bad - I see potential for things turning on an upward swing......YAY!

Yikes!! A full week - let's test the memory!

Ok - BAD ELLEN!
I've been failing miserably at this...so here's a short synopsis of the last week.

Tuesday - we did Power cleans, kind of a functional focus.  Working on weight until form breaks down.  I actually did fairly well on these 95/100/105/110...110 is where my form started to fall apart.  The cure, I fear, might be a future of 115 lb cleans.....
I stayed after to do Annie.  Well, I did get 10 double unders in a row, but my feet paid the price.  My time ended up at about 15:34.  Well above my best time.   The bad news, I'm taking jump rope off for a bit, my left foot does not like jump rope one bit.

Wednesday was Bench......and I have no clue how I did.  It was unremarkable, as my bench has been lately  We followed that by 3 rounds of The Chief. (3 Power cleans, 6 Pushups, 9 Squats - as many rounds as possible in 3 minutes)  I ended up getting in 4/3/3, and I think there may have been some extra cleans in there, but I'm not positive.  I have this fond regard for the Chief...and I'm not sure why - the Chief kicks your butt something fierce! 

Friday- We did the ZAP workout - Zombie Attack Preparedness.  It was a mixed bag of fun done stations style.  Taking a sledgehammer to a Zombie's head (AKA sledgehammering a tire), whacking the head of a Zombie with a baseball bat (AKA hitting a punching bag with the bat), Swinging and kicking the head of a Zombie (kip and kick from the pullup bars), jumping on things to get away (AKA box jumps), and crawling through sewers to escape (AKA crawling under weight benches).  All the while kicking and screaming at the zombie attackers! Unconventional, yes.  A HOOTENANIE!  ABSOLUTELY!  It was a low key, fun time!

Saturday....was.  A full moon, hormonal typhoon came running through my system - the likes of which have been seen rarely.   We did backsquats.  Lots and lots of backsquat.  The storm erupted just after failing at 225 for the 2nd time.  225.....that is 10 lbs below my PR, and I couldn't get it.  That is when the whollop came....No PR's on anything in months......many, many months.  Then the WTF feeling of miser descended....why was I working so hard, changing my diet, being very good about everything...and my butt is still here, and to make matters worse, I seem to be getting weaker!! The haystack blew, and a mess ensued. It was ugly.....I cannot lie.    By Sunday, I was sick of the pity party, so I started telling myself to put up or shut up. 

Monday - a new day, and I really hoped I could master the emotional side with the mental side!  I went in with a new mindset. Did it work?? Yes and no.  Yes, I was able to workout without busting into an emotional hissy fit.  No, it didn't really help me do any better when lifting.
We did Bench Press - I did 5x115/ 125/ 130  then  3x 135, 2 x 140 fail on 2rd  twice (I may have only gotten one in on the last set, I don't remember for sure). Then we did one and a halfs. This was a new thing on bench. I started at 95 lbs. That was a tad bit on the light side, so the next two sets were at 115. The good news - despite the numbers above - up until I wrote them down, I was doing bad barbell math, so thought I was having issues with 130 lbs.  A good 25 lbs below my PR, and I still didn't fall victim to the full moon tears that seem to be striking women everywhere.  So, when I realized my bad barbell math, I was downright...not happy - but relieved that I don't suck as bad as I thought!

Tonight- we did  Heavy CrossFit Stations #2 - Three rounds
- Pull-to-inverted hang - In my case, it's Jump to inverted hang.  Round 1, I got in 6, round 2 - 4, round 3 -5
- Box jumps (20") - These were ok - I'm slow on the 20" box - I ended up getting in about 10-12 per round
- Weighted Pullups (25) - HA! Gotta be able to do a pullup before I add weight!  So these were dead hang in a red and a mini band. Well - I got a couple all the way over - but not as many as I would have liked.  As far as the ones that I counted, it was 3-4 each round.
- Thrusters (95#)  - I'm just gonna say it - these were kinda sucky after everything else!! I should be used to these by now....but they were kinda difficult.  Go figure!  I got in 7 or 8 of these each round. 
- KB Swings (24 kg)  - these were the money makers.  This is where I made up for lost time. I got in 14 or 15 each time. ...and don't be fooled this sucker is heavy!  I think it's 53 lbs to be exact!

Total score round 1 - 46, round 2 - 42, round 3 - 44 for a total of 132.  Not bad for a total ass-kicker of a workout! It was good - but difficult!

Squatting and lifting and getting up again...

On Tuesday we did a warm up with Mini-Cindy, so the night took off with 10 minutes of 5 pullups, 10 pushups and 15 squats.  I managed to run through this, and don't think I did too-too shabby.  Not a world record by any means, but I did get in a total of 6 full rounds plus the pullups and 7 pushups of the 7th round. PHEW! That's a warmup that'll bust your ass! We then moved onto practice of the Handstand push up and Pistols.  We did a couple rounds - for the HSPU's final round we were to go to a level that was challenging but do-able for 5.  I went a big Green and blue.    In retrospect, I probably should have gone with double blues.  It's strange though, I was green and green last time we HSPU's - of course, we had tireflips and front squats thrown in...so I guess that isn't really the same thing.

Wednesday we did Back Squats - 5/5/5/5/5.  I don't know that I really even want to write down the scores.  My squats are off... I'll just leave it at that.  Of course, I'm not leaving it at that.....
I have to record, even my sad days.  I did 145/165/175/175/165   I just couldn't get them looking good.  My knees were all akimbo, but I think I was doing better at not relaxing at the bottom.  Just not the best squat day overall.

Thursday -Turkish Get-up for weight.  My Turkish Get-up Mo-jo has got up and run!  I thought this was going to be my 75lb barbell night.  Alas, the evil demons that destroy balance were all at play.  I started with the 45 lb barbell.  Then 65.  Then I tried the 75....and my wrists wouldn't hold it steady.  It wasn't necessarily the TGU part that gave me a rough time - it was the bar balancing.  So, I went to the cannonball balancing overhead for the last one.  It was the 32kg kettlebell, and I did that no problem..  Although the boys tried to talk me into the 80lb KB...I must admit, I may have been able to do it, but just looking at that sucker got into my head - there was no way in hell.  I had brief, flashing images of a face devastated by a kettlebell bigger than my head.   So, I wussed.

Saturday was Deadlifts.  Sets of 5.  I did  185/215/235/255/285...Holy crap - I just did 285 for 5?? Okay -lets try for 310 for 3.  BAHAHAHAHA! That was a bit ambitious - actually, I think I just had nothing in me.  I didn't even get it up for one.  Ah well, I think next time it will be there, as long as I don't do 5 at a ridiculously heavy weight just prior.

Tonight was back squats 5/5/5, front squats 3/3/3.  Back squats I did 165, 185, 195.  Apparently, my knee buckling wasn't really apparent until the 195 - so that's an improvement over last time.  Front squats - I totally sandbagged the first round at 95lbs.  I then faced the fact that I was indeed not pulling my weight...so I went to 145.   ....and 155 I got in two, then failed the third....went back and got it, but it was ugly.  Front squat = Not so good.

I have adjusted my goals though.  Rather than a number - my goal before the next competition is:
Squat - 1.5 times bodyweight
Benchpress - bodyweight
Deadlift - 2 times bodyweight.


Currently my squat is about 1-1/8 bodyweight, bench- 3/4 bodyweight, and Deadlift 1.5 x bodyweight.  So, I'm kind of almost there, just need the weights to go up a bit and the other weight to go down.