Albert K. Park

                    Have you ever been asked the infamous question "How much do you Bench?" This question can commonly be followed by the word bro and is usually asked by a guy who looks like Conan the freaking Barbarian and bench presses 5 times a week.


                   It's gotten to the point where I just stare blankly and say " I dun speak Enggrisshh!" and walk away. No matter what my answer is I know he will one up me because A, he weighs 200 pounds more than me, or B, he will just flat out lie. I have better things like reality t.v. shows to waste my time on.



                  So in an attempt to even the playing field I have derived two tests that truly measure how strong you are relative to you body weight. One comes from the labs at Hocevar Performance, my home away from home. The other comes from the Warrior Fitness Master, Martin Rooney.


Hocevar Performance Challenge


100 pushups as fast as you can. 

Grading
2 min or less = You are a Warrior
2 min - 3 min = You are Warrior in Training
3 min - 4 min = You need to get stronger before you can enter into Warrior Training
4 min or more = Please Try Again


Martin Rooney 3 min Pushup Test 






Instructions: Do as many pushups as you can in 3 minutes.

The Rules: 
- Rest whenever you want but the time must stay running the entire time.
- For a counted rep, you have to maintain perfect form. This means that elbows are locked out at the top, the chest comes 2 inches off the floor, and the hips don't sag or knees touch the ground.

Grading:
< 55 pushups = below average
55 - 74 pushups = average
75 - 99 pushups = Good
100 - 110 pushups = Excellent
111 or more = Extraordinary

Do you Need to Get Better? 


If you need to improve your score, here are some quick tips and a training regimen to start. 

Tips 
- Strengthen your Chest by doing high rep Bench Press training. Aim for the 12-15 rep range.
- Strengthen your Triceps by performing cable pulldowns in the same High rep range.
- Improve your core strength quickly by performing planks.


Sample Plank Workout 
Front Plank 30 sec, 15 sec break 
Side Plank 30 sec, 15 sec break
Other Side Plank 30 sec, 15 sec break 
Pushup Position 35 sec

Martin Rooney Suggests this Pushup Protocol to Boost your Score

Week  Sets  Pushups  Rest between Sets
1           4           20                 2 min
2           6           15                 1 min
3           4           25                 1 min
4           3          Max               2 min


                Now you don't have to ever deal with that stupid question "How much do You Bench?" anymore. Test and continually challenge yourself with improving your relative strength for you weight. Become a Warrior, Become Extraordinary.