Heaviest step up?

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JoeB
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Heaviest step up?

Post by JoeB » Mon Feb 14, 2011 9:01 pm

Any records for this exercise?


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stuward
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Post by stuward » Mon Feb 14, 2011 9:07 pm

It's a tough one to compare because everyone uses a different size box.

JoeB
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Post by JoeB » Mon Feb 14, 2011 10:52 pm

What would be a good number to put up when using a flat bench?

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Stephen Johnson
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Post by Stephen Johnson » Mon Feb 14, 2011 10:57 pm

JoeB wrote:What would be a good number to put up when using a flat bench?
How much do you weigh, and what's your max back squat?

Half your back squat weight would be more than respectable.

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Post by wilburburns » Tue Feb 15, 2011 8:12 am

JoeB wrote:What would be a good number to put up when using a flat bench?
How tall is your Bench? I have two and both are different heights. This puts us back to stuward's post.

Also, how tall are you? A 16" stepup might not be much for a 6'9" person, but would be pretty tall for a 5'1" person.

Cliff


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stuward
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Post by stuward » Tue Feb 15, 2011 8:50 am

If you step up to a box where your knee is as high as your hip (18" in my case), then you can compare it to your squat. Add your weight to your squat and divide by 2, then subtract your weight again. Therefore a 200# person with a squat of 200# will be challenged with an unweighted step up of the same number of reps. The same person to a low step (12") would have to do the same calculation with their 1/4 squat which might be 400#. That would make their low step up weight 100#. Most people cheat a little by pushing off with their toe of the none working leg. That would make it easier. The number I picked are for ease of calculations but they're not far off my own numbers. I can get a good leg workout using nothing but a k-word chair (18") and table (28"). The table is comparable to an ass to grass squat.


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