Post date: May 02, 2019 12:52:45 PM
Total wt: 1/2” chains + leaders: 31 lbs (14 kg)
Total wt: 5/8” chains + leaders: 39 lbs (18 kg)
Total wt: 5/8”+ 1/2” chains + leaders: 65 lbs (30 kg)
Details:
Chain weight:
Leaders Plus couplers:
Both leader chains & all 4 couplers = 5.4 lbs = 2.5 kg
5/8” chain:
One = 17lbs (7.7 kg)
Both: 34lbs (15.4 kg)
1/2” chain:
One = 13lbs (5.9 kg)
Both: 26lbs (11.8 kg)
The attached 2006 study using elastic bands shines some light on the optimal load to use. According to the findings, the optimal total load (including both chains and plates) is around 85% of your one rep max. Of that, 80% should be non-chain weight (20% chain weight).