yomon
Green Belt
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Ok so i have been really bored at work latly and i have been trying to come up with a way to calculate aproximatly how much energy/power is exherted by the body durring a particular exercise or workout so far this is what i've come up with:
PL = {[(BW / BW Divisor) + (Deadweight Formula)] * total reps} / BW to DW Ratio / 1000
Deadweight = (DW / 8) * DW (Use only if DW 8LB and greater)
BW to DW Ratio = BW / DW (only use if DW is greater than BW)
BodywWeightDivisors:
Benchpress 5
Deadlift 3
OverheadPress 4.5
BentOverRows 3.5
Squats 1.1
OlympicLifts 0.5
OneHandPullups 0.05
Pullups 0.25
HandStandPushups 0.25
OneLegSquats 0.30
OneHandPushups 0.30
Burpies 0.5
TuckJump Burpies 0.35
Pushups 1.05
Situps 1.4
KneePushups 1.2
now let me explain what this means since most of you just went crosseyed.
Basicaly the forumla ranks your power exherted over time by taking into account you body weigth, % of your bodyweight lifted in the exercise, amount of dead weight used, total repititions, and the relation of dead weight over body weight. the end result is then divided by 1000 so we have a standard unit of musure and not something that looks like this ( 23748563894.45382) as you can see that would be extreamly acurate but needlessly complicated.
a break down of the formula:
the very first part you come across is the bodyweight divided by bodyweight divisor. Now i know what your all thinking " what the hel is a bodyweigt divisor?" well simply put it is a number generated that represents the percentage of your body you are lifting in the exercise, but this doesn't work for all exercises listed so some numbers are exadurated to make up for power required to perform the motion. So once you've divided your bodyweight by the BW divisor for the exercise you performed you should have a number that roughly represents the amount of your body ( and in some cases extra to make up for excessive force needed) lifted in the exercise.
For the second part the formula takes into account how much dead weight you used in addition to your own weight and ranks it according to how much you used. the reason why the dead weight is multiplyed by an 8th of its original value is to keep the measurement accurate> if this is not done you wined up with a 1000lb squater with the same power rating as some one doing 500 BW squats and we all know that isn't true. One important thing to take note of in this section is to make sure you only do the formula if the weight used is above 8lb if the weight is under 8lb the you just use the face value of the weight and forget the formula. once you have you numbers here figured out add them to the results from BW divisor section.
In the third part all we are doing is multiplying our current number by the total repititions in the exercise.
Step number four is a little bit trickier but still simple enough. what we are doing here is taking into account how much deadweight you lifted over your bodyweight. obviously your producing more power per pound of lean mass if your 100lb lifting 200lb then someone who is 150lb lifing 200lb. Also you are only going to do this step if you actulay lifted a weight that is larger then your own body weight, if you not lifting larger then your BW thwen don't do step four. for the rest, simply divide your bodyweight by dead weigth lifted and you should have a number in the decimals e.g. (0.45). now divide our number from step three by our current number from step four and we can move on to step 5
In step 5 we are simplifieing our end result by 1000 so we have a sane number to represent out power rating. so just take results from step 4 and divide by 1000 and *POOF* we have our power level rating
oh and a little helpfull hint it is wise to calculate your deadweight formula and bodyweigh to deadweight ratio before hand so you have it already when you go to do the equation.
now here are some examples to try out:
BW: 350LB
DW: 1000LB
Exercise: squats ( or 1.1 BW divisor)
Reps: 3
If you did the equation correctly you should have a PL rating of:
PL=1074
BW: 130LB
DW: 20LB
Exercise: squat ( 1.1 BW divisor)
reps: 500
PL= 84
BW: 180LB
DW: 100LB
Exercise: squat ( 1.1 BW divisor)
reps: 300
PL=424
obviously deadweight and a good deadweight to bodyweight ratio is key to higher PL rating but it is also possible to get very high with high reps and moderate to heavy weight, but we all know how difficult that is.
there are secondary uses for this too. For instance i've used it to see what will lead to greater power incrase in my workouts, "more sets or more weight?" this can help you decide.
try it out see, where you stand. I'd love to see this trun into a competition.
i bow to anyone that can reach 1000 with one exercise!
PL = {[(BW / BW Divisor) + (Deadweight Formula)] * total reps} / BW to DW Ratio / 1000
Deadweight = (DW / 8) * DW (Use only if DW 8LB and greater)
BW to DW Ratio = BW / DW (only use if DW is greater than BW)
BodywWeightDivisors:
Benchpress 5
Deadlift 3
OverheadPress 4.5
BentOverRows 3.5
Squats 1.1
OlympicLifts 0.5
OneHandPullups 0.05
Pullups 0.25
HandStandPushups 0.25
OneLegSquats 0.30
OneHandPushups 0.30
Burpies 0.5
TuckJump Burpies 0.35
Pushups 1.05
Situps 1.4
KneePushups 1.2
now let me explain what this means since most of you just went crosseyed.
Basicaly the forumla ranks your power exherted over time by taking into account you body weigth, % of your bodyweight lifted in the exercise, amount of dead weight used, total repititions, and the relation of dead weight over body weight. the end result is then divided by 1000 so we have a standard unit of musure and not something that looks like this ( 23748563894.45382) as you can see that would be extreamly acurate but needlessly complicated.
a break down of the formula:
the very first part you come across is the bodyweight divided by bodyweight divisor. Now i know what your all thinking " what the hel is a bodyweigt divisor?" well simply put it is a number generated that represents the percentage of your body you are lifting in the exercise, but this doesn't work for all exercises listed so some numbers are exadurated to make up for power required to perform the motion. So once you've divided your bodyweight by the BW divisor for the exercise you performed you should have a number that roughly represents the amount of your body ( and in some cases extra to make up for excessive force needed) lifted in the exercise.
For the second part the formula takes into account how much dead weight you used in addition to your own weight and ranks it according to how much you used. the reason why the dead weight is multiplyed by an 8th of its original value is to keep the measurement accurate> if this is not done you wined up with a 1000lb squater with the same power rating as some one doing 500 BW squats and we all know that isn't true. One important thing to take note of in this section is to make sure you only do the formula if the weight used is above 8lb if the weight is under 8lb the you just use the face value of the weight and forget the formula. once you have you numbers here figured out add them to the results from BW divisor section.
In the third part all we are doing is multiplying our current number by the total repititions in the exercise.
Step number four is a little bit trickier but still simple enough. what we are doing here is taking into account how much deadweight you lifted over your bodyweight. obviously your producing more power per pound of lean mass if your 100lb lifting 200lb then someone who is 150lb lifing 200lb. Also you are only going to do this step if you actulay lifted a weight that is larger then your own body weight, if you not lifting larger then your BW thwen don't do step four. for the rest, simply divide your bodyweight by dead weigth lifted and you should have a number in the decimals e.g. (0.45). now divide our number from step three by our current number from step four and we can move on to step 5
In step 5 we are simplifieing our end result by 1000 so we have a sane number to represent out power rating. so just take results from step 4 and divide by 1000 and *POOF* we have our power level rating
oh and a little helpfull hint it is wise to calculate your deadweight formula and bodyweigh to deadweight ratio before hand so you have it already when you go to do the equation.
now here are some examples to try out:
BW: 350LB
DW: 1000LB
Exercise: squats ( or 1.1 BW divisor)
Reps: 3
If you did the equation correctly you should have a PL rating of:
PL=1074
BW: 130LB
DW: 20LB
Exercise: squat ( 1.1 BW divisor)
reps: 500
PL= 84
BW: 180LB
DW: 100LB
Exercise: squat ( 1.1 BW divisor)
reps: 300
PL=424
obviously deadweight and a good deadweight to bodyweight ratio is key to higher PL rating but it is also possible to get very high with high reps and moderate to heavy weight, but we all know how difficult that is.
there are secondary uses for this too. For instance i've used it to see what will lead to greater power incrase in my workouts, "more sets or more weight?" this can help you decide.
try it out see, where you stand. I'd love to see this trun into a competition.
i bow to anyone that can reach 1000 with one exercise!
