How Much You Should Be Able to Bench, Squat & Deadlift to Be Considered Strong | Strength Chart
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- เผยแพร่เมื่อ 18 ก.พ. 2021
- In this QUAH Sal, Adam, & Justin answer the question “Is there an ideal ratio of strength you should have between your bench, deadlifts, and squats? I can bench my bodyweight, but I can’t do that much more with deadlifts and squats."
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“How Much You Should Be Able to Bench, Squat & Deadlift to Be Considered Strong“
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Why does this topic always bring out the worst in people. Just work hard and be proud of your lifts. It doesn't matter if you can only bench 100 pounds if you worked hard for it be proud of it and don't compare yourself to others
True, it’s still helpful to know where you stand though. If you’re bench is trash, but you don’t know that it can keep you from making progress. If you realize you’re weaker in a lift you can adjust your programming and see what works to help you get stronger (common example is people often benefiting from increasing benching frequency up to 3+ days a week).
Yesn't.. At the end of the day you're either weak or strong
It’s just the competitiveness in people. People wanna know what they need to compete to get to
The good thing about being a woman in the gym is we don’t have to ego lift. I mean some women do but personally I don’t care. I’m physically weaker than any man. Having no ego at the gym is such mental freedom
Yes and no, if you want to be strong, you need to understand what "strong" means in the mind of most people.
I mean, most people who go to a commercial gym won't squat 315, bench 225 etc etc they'll just go there and do the same rep routine for a few weeks and then try out another excersise after a while and never properly progress. (and i mean, some don't want to progress, and that's ok)
If you squat more then you deadlift, your probably not squatting low enough.
Or youre 120kg+
Not completely true at least for me. When I was younger (no reminiscing or saying that it is my current strength), I squatted 425 atg without a belt or knee wraps. Completely Raw. High bar also so comparable to a front squat which means it should’ve helped my deadlift. I could only deadlift 415. I did use a regular grip without wraps but it wasn’t a limiting factor because my grip is miles ahead of normal. For where I was at. I just was a shitty deadlifter lol
@@drakescakes5629 could be from differences in your leverages of your arms, legs and torso. Do you have T Rex arms. ☺️415 is a very good deadlift.
@@jeanpauljeanpaul2530 haha I got normal length. I am 6’2 though. I tried to really master the sumo for some less travel but failed.
Or you're 5'6, 230.
I hope you guys understand the effect you are having on people beyond what you see. Your words mean so much to people like me man, fitness has changed my life. I don’t think there’s a end of the road for me with fitness, I want to do it FOREVER, I’m not aiming for a shirtless picture on the beach not aiming for an Instagram post to show all my work I just want to do this the right way FOREVER, I know if I continue down my path others will notice and be inspired without me trying to inspire. You’re doing so much to help me keep my vehicle steady on this life long fitness journey, thank you.
I was today years old when I learned I was strong for a man.
@@TrenbologneSandwich so I dont bench 1.5x, squat 2x and deadlift 2x my bodyweight? Interesting. I thought I weighed 138. 242, 359, 429.9 for reference.
@@TrenbologneSandwich My point was that his standards are weak. That doesn't change the fact that according to his standards Im strong for a man, your neckbeard opinion isn't really relevant to any of that.
@@TrenbologneSandwich Yes, my point is that his standards are low. My point to you is that you could have made that point without responding to me and being a complete neckbeard about it, but that wouldn't get you the interaction you crave.
You’re literally a tank according to them
@Michael Scacciaferro Pretty damn strong you should try competing sometime, its not for everyone but I think its a ton of fun.
I'm okay with benching 2 plates and a bit, squatting three plates and a bit, and deadlifting four plates and a bit.
To be honest not as many people as you think are doing more than that. Easy to think everyones great when you see the best on TH-cam. You see people in the gym all the time for years who can't do what you're doing.
@@gravemind6536 facts most guys in my gym can’t squat 3 plates and some don’t even deadlift heavy. They mainly do bench and even then they can’t do over 2 plates
Depends on the height and build of the person as well. For the average US male who’s 5’ 10” this is reasonable.
What are your measurements if you don't mind me asking? (Weight / Age / Height)
I feel like that should be basic man standards.
“Don’t try and match weight, match effort”. Always about how hard you’re trying not the numbers you’re putting up
Awesome video! You made fantastic points near the end. It's a lifelong journey vs yourself to constantly improve.
I like how done to earth these guys are. Good influence!
My favorite video so far from you guys. Great lesson! Keep up the amazing content!
Fantastic video! Couldn't agree more with everything that was said 💪🏼💪🏼
Justin hit the nail on the head with the practice comment about deadlifting. For years, my bench was always way higher than my squat and deadlift because when I started lifting all I focused on was getting stronger in the bench press. That's what happens when you get picked on in gym class freshman, sophomore and junior year. Couple that with Monday's being universal chest day for years and I am really efficient at the bench. Once I switched to full body routines and really started focusing on the squat and deadlift, my numbers started matching the "norm" Sal describes. Took almost three years, but give it another two years I will match the ratios.
4.37 second's is the Best fitness advice you'll ever get.
I didn't know how much I needed this till I watched it.
Wow, I am so proud of myself. I am a lady who lifts way more than the standards y'all have mentioned here.
Been discouraged by friends' comments of late and have some sort of muscle dysmorphia but this encourages me. At least I am strong! 😍💪💯
your friends discouraged you? why? isn't it great that you can lift more than the perceived standards for women lifting weights .
Get better friends
How much exactly more than the chart can you do? And how tall if i can ask
Incredible video. These men are the only ones around who consistently instruct that "comparison is the thief of joy", that comparing yourself to others is a TRAP. For that reason alone, let alone the multitude of other reasons, Sal, Adam, and Justin are and will always be among the top trainers and weightlifting gurus of their generation. Period.
facts all day, down to earth , and encouraging.
👍
Finally, someone talking about strength goals in terms of body weight percentage.
Things like this always throw me for a loop. I was a really big dude growing up and could out lift most of my peers, but got tossed around really easily by guys half my size because I was so clumsy and slow, and never put any sort of premium on things like agility and stamina. If it's what motivates you that's great, but the older I get the more I think these arbitrary lift numbers are precisely that; and don't do much to really tell you about someone's ability to functionally express their strength. Not saying chasing big lifts is a waste of time, but it's definitely not the be-all-end-all of performance.
If you are weak, but agile and fast, chasing strength will help you. If you are big and strong: agility and stamina will help you.
Truth.
"Strength is never a weakness and weakness is never a strength."--Mark Bell I agree with that quote to a point. We should be working on our weaknesses, but sometimes working on certain weakness will detract from the improvement of other things and sometimes even hinder it. Whatever your ultimate goal is, you have to asses every part of the whole and be as well-rounded as possible. With combat sports, strength up to a certain point will provide an advantage. But the heavier you lift, the more fatigue builds and the longer the recovery. More muscles also also takes away from conditioning,.
@@jzen1455 Truth. Losing weight and getting into BJJ is a big part of what really changed my attitude towards training. On the mat, no one cares about your five plate deadlift. Can it help? To a point, sure, but if that's all you have and you let it go to your head you're in for a rude awakening. For years, I strictly powerlifted and put up decent numbers; but a health scare made me realize there's more to life than chasing numbers arbitrarily for the sake of just being able to say I did it. I run, and do a lot of kettlebell work and yoga now, and haven't touched a bar in almost 3 years. And I hate to break it to these guys and their fans, but I'm much healthier and happier for it. I just wish people would stop putting barbell lifts on such a high pedestal and unplug themselves from the bro matrix every now and then.
I started deadlifting 6 months ago, I started with 135lbs and today I managed to lift 380lbs, I was sad because my friends lift more, but watching this video made me realize that I can be more careful with myself.
This video is so off though, it’s for weak people. The chart they showed for “ lifters” is more accurate
@@mace.aesthetic Nah the numbers they were giving out were minimum standards.
Great progress bro, God bless
@@mace.aesthetic No, it's for your average person at the gym. It's not way off at all.
If you dont mind me asking what was your weight when you deadlifted 135lbs?
This might just have been the most wholesome thing I’ve ever watched
Great advice. Too often people get caught up on the numbers of other and feel like they are a failure because they do not compare. This tends to them giving up and I see this a lot with this blogs and sites that say we need to be deadlifting 3x our body weight. If you get there amazing if not your better then you were yesterday.
where did you read we need to be deadlifting 3x our bodyweight? i have never seen anyone say that before.. if u can deadlift 3x ur bodyweight u might aswell start competing lmfao
💯 Really great video. Thank you!
I think that the ratios that most people come up with are a good idea of what general goals for people should strive towards in the long term, however if people wanna enjoy improving in the gym, they need to focus on the short term of adding on 5-10 pounds to their current maxes, rather than focusing on a number thats way out of reach in a short amount of time
Thank you for posting this.
You're welcome
BW: 140
Bench: 245
Squat: 295
Deadlift: 315
Most recent lifts
great video thanks
I've been powerlifting for a little over a year. I started out weighing 132 pounds and my lifts were 110 bench, 145 squat, and 185 deadlift. Now I weigh 149 pounds. My lifts currently are 190 bench, 290 squat and 315 deadlift.
Update ig
Now about a year and a half.
I got injured a couple of months ago so these number would be before that.
Bench 210
Squat 315
Deadlift 345
That’s awesome!
At 150 you can squat 290? Kinda doubt it
@@jorgeo1492 believe whatever you want I'm not in control of that. 290 really isn't that much tbh.
@@jorgeo1492depends a lot on height, obviously a 6’2 150 guy squatting 290 seems hard to believe but if he’s say 5’8 150 he’d be much stockier with shorter limbs
I’ve meant dudes @ 140 that can bench 315 let alone squat it, just because your tall or big don’t mean you have good or strong genes a lot of people can’t wrap there head around that, or there egos won’t let them, but I’ve seen it time and again.
I feel much better about where I am outside of my bench. I can squat about 110 and deadlift close to 150 and I weigh 105 pounds roughly being 5’1”
That’s awesome!
Dude. You're actually a beast. That's damn impressive
You never compare yourself to anyone ever you are you better yourself 🏋️
I've watched a few of these guys' videos and they will forever be known to me as the "I had this client" guys
Adam and all the guys are right, its about the progress you make from the start to where you are now! Be proud of what you've achieved and take a moment to look back on your growth. I now hip thrust 100kg for 15 reps, but just for fun yesterday I did a set with 30kg (my og starting weight) and almost laughed out loud at how light it felt compared to when I first started. Makes you realise how much stronger you are when a previously heavy weight is now light.
This is a really positive and grounded vid 👍
Excellent!
Many thanks!
It’s hard to not compare because you want to see how fast you progressed compared to someone else. When I was 2 years in, I would only compare my lifts to those who are 1.5-3 years in. Anyone who lifted more I would ask how long they’ve been lifting and it’s usually at least 1-2 ahead of me so it makes me think I’m on the right track.
This just made me feel so much better!! Those standard charts always made me feel like I was so weak! 135lbs and can leg press 348 - but can only deadlift 110lbs and struggle gripping bar. I feel less overwhelmed hearing those are not fair comparison- I’m just gonna stick to tracking my own progress and not be bothered as much by the weight on bar ..
How's the progress going now?
You can do these things to increase your grip so it doesn't limit your deadlifting weight : Chalk, reverse-grip, specific grip training exercises and straps. Chalk and reverse grip helped me get from 275lbs to 375lbs.
@@matthewminogue3276 I can actually deadlift 200lbs now - so big progress - but now I have tendinitis in elbow, so I have to use straps or quit dead lifting ..
@@floridagirlr6648 damn big increase. Congrats! Ive been stalling at the high 300s. Really trying to get to 405.
@@matthewminogue3276 nice! I’m a petite woman who just tuned 50, so I’m probably maxing out soon .. no where close to your numbers!! I’m aiming for 230 .. not sure I’ll make it 💪🏼💪🏼
OPINION STRENGTH STANDARDS
OVERHEAD PRESS: 225-275LBS
BENCH PRESS: 315-405LBS
DUMBBELL CHEST PRESS: 125-150LBS IN EACH HAND
CURLS: 100-140LBS TOTAL
PULL UPS: 25-34 REPS
PUSH UPS: 38-52 REPS
BARBELL ROWS: 225-315 LBS
SQUAT: 545-635LBS
DEADLIFT: 545-625LBS
LEG PRESS: 990LBS
I think chart is little high but probably going off ppl who train the lifts, and if you have been consistently training the lifts for years then I think pretty accurate. The key is long rest though I think ppl get stuck in bodybuilding mode to develop strength and not gonna get results need to take at least 5 mins to make sets count. When building strength and even size I think better to do less volume and better quality and then overtime add frequency. Avoid the pumping the muscle short rests if want size and or strength
i went from a 225dl for reps to 405 dl max in a month of serious training with hook grip raw. i weighed about 205lbs roughly, 225lbs bench max, and 315x5 squat never maxed on squats. It genuinely suprised me how fast i was progressing with no previous record of working out. Now i came back to the gym a few years later and am playing catchup my numbers are getting close again and plan on seeing what i can get in a years time.
When I see graphs like this, I feel like I am not a human being. Everything is very different
I realny like to set golas that are very clear, simple and appealing same time. My current strenght goals are 2/3/4/5 plates a side for OHP, BP, SQ, DL. I weight 205 and i plant to achive it in one year grom today.
I totally agree that it's all about personal progress. Personal progress, gainz in technique, mobility, and even marginal strength gainz are so motivating and that's how it should be.
HOWEVER, arbitrary strength standards can also be very motivating lol.
So to that end- these ratios, HOW MANY REPS are they referring to? 1RM?
I don't train 1RM because I want to produce clean and replicatable strength...and I train solo with no spotter.
I'm a lady, 32yo, 153lb.
I bench 135x3
Squat 225x5
DL 245x6
I'm proud of these numbers no matter what because I earned them but I still want to know how I compare to other ladies in my age and weight class who aren't competing in powerlifting
That's some serious lifting. ..good stuff
@@ismailmiah1446 thank you 🤗
Its funny because while I'm totally proud of these numbers social media got me feeling like I should be WAAAY stronger by now 😅
Some girls out here DL well over 300lb with good form
@@GG-kp1hb I wouldn't trust social media at all....I know it's a lot of fakery on there....your numbers are very very good indeed...trust me I've been training 25yrs as has my wife....
The chart is 1RM. Your number are very Impressive for a woman. I think that based on the studies t nations standards are low for women, bc studies show that women ( keep in mind these women in the studies weighed less than the men) had 50% the upper body strength and 66% the lower body strength. I think the standards should reflect that, but I think they’re lower bc less women lift compared to men. Anyways you have great numbers regardless. Hopefully ppl like you can get more women in the lifting community.
I compete in powerlifting so my numbers are irrelevant, but damn girl, that bench is so good! I know a lot of powerlifters you bench more than who weigh the same as you. Keep it up!
First time seeing this show. Ima stick around and see what's up. Seems legit.
Bench 415
Deadlift 405
Squat 315
Body weight 235-242
Nobody:
Sal: Heres the deal/ thing..
Lol, I love this show, keep up the good work, I love the show !
Love what he said at 7:00
3:4:5 is more or less ratio (so 300 bench / 400 squat / 500 deadlift) BW ratio is not normalized for heavier guys. You need to discount some for heavier guys >200
I’m 5’11 265. 33 1/2 inch arms
Bench 375
Squat 500
Deadlift 560
I’m 126lbs (female) and my personal best in squats is 110lbs. I usually do 90lbs all the time and still a challenge for me to do 3x10 everyday. Some days I’m stronger and some days I’m not. I was complimented by some power lifters at the gym for squatting and they said “I was strong for my size” lol 😆
If you are doing exercise every day, I would say try 5 days or 4 days a week. Jusy to compare which one feels better.
For bench atleast I'd say no matter what your body weight is 225 for a few clean reps is amazing for the average person. Deadlift and squat I'd put closer to 300+ since I never so legs but I can still do clean squat reps of 185 or deadlift 225+ with little struggle. Elite for sure is double body weight+ bench and triple/quad squat and dead.
I think less than 1% of humans in the world can bench 225. Something like 1-3% of men can.
Gotta work on my squat and deadlift
Strength is a weird thing. While I believe bench, deadlift, squat and military press are great indicators of strength, I know guys that are super tough and strong just from genetics and/or hard work. When I was wanting to become a serious lifter, I remember my first milestone of a 225 bench, 315 squat and 315 deadlift which is a decent strength for the average person. Got into a playing around pushing match with my father who never lifted weights in his life. He destroyed me 😂. He has 17 inch arms and weighs 240. He is just big and strong from construction. I then had him bench, he couldn’t even do 200.
Him being 240lbs probably didn't help you
@@sheadoherty7434 I didn’t mention this but I got to 250 bodyweight a few years later. Could squat 425 atg without a belt and knee wraps, could deadlift 425, and could bench 330. I was able to put up a fight but it was still hard and standstill. I am not that big anymore. Too much hard work for nothing lol.
Just more functional strength(Your father) vs Lifting strength ( you)
Personally being a wrestler some guys can't lift on my team but are probably the strongest in the room
@@ShortwassupGames this is true. I barely lift anymore because my job is so physically demanding but I can pick up a 225 loaded barbell with one hand and no wrap. I wasn’t able to do that when I lifted heavy. Now I use my hands constantly so they are strong. I just feel tougher too.
@@ShortwassupGames What type of strengthening do you and your teammates do? I'm curious to know what actually helps your strength in wrestling other than just wrestling.
comparing yourself to past you is good to gauge progress, and to be proud of your accomplishments. comparing yourself to others on the other hand can lead you down a bad rabbit hole in a sense.
With bench I’m in a weird spot. I’m 6’ 150 lbs, but that’s with XTRA long legs. My arms and torso are normal in proportion, so I have quite relatively low upper body mass. Im a lanky guy but I’m a climber, so I’m fine with that. To say that I should be able to bench 225 at the weight I am now at my height and proportions is a trap. If I can even bench 200 I’ll be happy with myself with how little mass I acctually have. A 5’ 8 stocky 150 lbs will kick my ass cuz they have more real muscle. Imma be as strong as I know I can be.
I’m 56 and been lifting for 2 years. Just did my first deadlift of 135 pounds for a set of 5. Slow and steady wins the race. I weigh 122 pounds.
That's great strength for a 56 year old woman weighing 120. You're gonna be a freak in 4 years 🦍🦍
@@CeroAshura Thank you, I appreciate that! Sometimes I compare myself to the much younger gals and they lift so much more, like right from the get go…makes me envious….🙂
of course you should not focus on comparing yourself to others and diminish you self-value etc. but what I like about those "strength standard" numbers is the comparison between the lifts and muscle groups, so you have a rough idea on how strong you should be comparing e.g. your legs and your upper body and maybe will tell you that you might work more on another part of your body to avoid disbalances
10/10 video
Could you do a video on how much stretching, flexibility and or mobility should someone incorporate into their program?
Glad I found your guys channel !
I could bench way more than I could squat bc I've been benching much longer than I've been squatting. Used to only leg press, leg extension and ham curl, and wasn't doing those consistently as I was benching. But focusing on being more well rounded now, improving on all fronts
Same thing here, I came to the conclusion that you get better and progress faster at the lifts you do the most. I wish you good luck in your journey 😊
For me my squats are 180kgs for 6reps while 150 for 8reps in deadlift and 30kgs for 5 reps in bench
Can bench 1.5xbw, deadlift 2xbw but my squat is stuck only minimally better than my bench! Trying not to gain a lot of weight so I think strength has just completely plateaued
Squat 1.5
Deadlift 1.75
Bench 1
Ohp 0.8
These are legit number, i just aim for these ratio. After that it need more serious lifestyle change to keep progressing.
Now i just doing sport and sometime lift simply to maintain my strengths in big 4
People it's about proportion and high reps. In functional life you need endurance with strength. If someone weighs 80 kgs and can get 12 reps of 60 kgs with perfect form .man u r good.. u r gonna have healthy joints , posture and structure along with muscle growth and that will help in strength upgrade and last set u can easily go the 1 rep max weight category for testing ur waters. That is it. Growth with stability matters.
im 145lbs and people make feel so weak for only lifting 220lbs on a smith machine, this made me feel abit better about myself
When in high school and wrestling at 145lbs, my bench - squat - dead was 175 - 245 - 295. Nowadays I trim trees and lost a few lbs of muscle so shave about 20% off those numbers lmaooo. Used to be great at olympic lifts too they're lots of fun
I’m 6’6 250 and at one time I could squat 600 lbs (I’m talking hamstrings touching calves deep) but at the same time could only deadlift 500. I was training specifically Olympic style with a trainer at the time. I think my body type hurts because my arms are fairly short for how tall I am. It helped for cleans and presses but not so much for deadlift.
Stop lying
@@Topsealguyyeah no way someone who can squat 600 can only deadlift 500. I don't buy it.
1:02 - good strength goal probably attainable 4 most men:
bench body wt.
squat 1.25 x body wt.
deadlift 1.5 x body wt.
Set your own goals and crush them! I always think. I look at people in the gym and see effort and consistency over raw strength. You never know their story or injuries. Being didicated is a win in my book.
I feel so happy because all my stats are at Decent.
leverages matter too
500 squat, 600 dead, 385 bench, 275 ohp, 185 strict curl.
285 bench, 275 squat, 405 deadlift :/ lol. My right ACL is still tore so going to parallel in squat is uncomfortable. I think I have some additional damage in my knee so I don't really go overboard on weight for squat and deadlift. Definitely need to save up PTO so I can take off time to get surgery. ACL has been torn for 8 years.
Good point: compete against your own lifts last month. That's the only fair comparison.
Our problem nowadays is that the "average" person is obese and not in shape. So saying the average person who lifts should be happy to do their bodyweight on bench is extremely underselling what people can ultimately do. Most people after 1 or 2 years of training correctly blow away those low standards
fair enough
2:50 - The numbers don’t represent weight, they’re for the quantity of reps for each exercise. None-the-less some good metrics for growth.
Before I do a powerlifting meet. I’m definitely comparing myself to what I’m in for. 😆 there’s no apples to apples 🍎 🍏 it’s weight and age.
I'm way better at upper body lifts for some reason it's not that I don't train my lower body I just happen to be better at upper body stuff
6'1 215
Bench- 295
Overhead press- 195
Squat- 315x4
Deadlift-405 (sumo and conventional)
My bench is lowest followed by deadlift. Squat is highest but barely over my body weight. Whenever i try to go higher joint and disc issues pop up ☹️
I'm sort of an average guy who's been training for a few years and I've hit the bench bodyweight, squat 1.5x and deadlift 2x, so I feel good about that. Not done, though. I'm still working on my 500 lb. deadlift.
Goes to say that the strength standard 1/2/3/4 is pretty unrealistic for avg gym goers. Not that they can’t achieve those number, but just because they can’t hit that doesn’t mean they are weak
A lot of the big total guys squat more than they deadlift. Heavier deadlift is more likely but it’s not uncommon at all for that to not be the case.
I’ve been working out for 3 months and I bench 160 squat 260 and deadlift 315 at 140lbs body weight
I'm currently 203lbs and I can squat 180lbs, bench 170lb and dead lift 180lb. My goal is 200lbs all across
I’m 165lbs and my bench is 175ish max 190, box squat 225-250 (bad knee) and I have a deadlift of 405lbs, never thought I’d be able to achieve that. Just have to keep working at ones goals.
Same bodyweight. Bench is 315, squat 405, and deadlift 500. Been workin out since 2017
@@GhettoPCbuilds damnnnn thats fantastic. I started focusing on my deadlifts more in 2020 since it was the easiest lift to do at home with no spotter
Damn y’all are inspiration, I am 160 as well benching 225, squatting 225, dead 300
@@ben-abrahmin592 thats my target bench press weight. You can achieve it too, just set little goals and when attempting to max out keep those reps low and increase the weights in increments.
For ten reps, overhead press 135, bench 225, squat 315, deadlift 405
If you can OHP 135 x 10 you can definitely get more on bench I feel
@@xKibbs 225 for 10 bro, not 1
@@GhettoPCbuilds Shit my bad lmfao I read it as 225 x 1. That makes complete sense
Damn. I thought I was lagging behind. Bench is hardest for me because I am 6'2 but have a 6'8 wingspan (long arms). Those long arms make deadlifting easy for me though.
So, at 185lbs my bench is 165lbs, squat is 305lbs, and deadlift is 485lbs.
How is your deadlift 320 lbs more than your bench
Because it’s 2 different movement patterns.
Bro, I don’t think powerlifting is for you, get into boxing or kickboxing with such height and reach
Wow very bizarre lifting numbers. My bench is 260, squat is 385, and deadlift is 435. My overhead press is 185. But I'm only 5'8" and weight 160 lbs with normalish sized limbs for my height.
@@jzen1455 They have only gotten more bizarre. Just had a max out wek back in September. Hit a bench of 140kg a squat of 205kg, and a deadlift of 310kg.
when they say 'being able to bench/deadlift or squat...' are they talking about working sets or 1rm? i've been working out for only 2 months and i can bench my own bodyweight but not in reps of 8
I have a damaged rotator and no insurance, been like that for 6 years. The most I've ever able to bench without weird pain is 205 for 3, but my shoulder felt like garbage for over a week. With that being said. Deadlift 315 for 2. Squat 225 for 10
I'm 162 lbs
Weight: 68kg
Bench: 100kg 1RM (90 for reps)
Squat: 80kg reps
Deadlift 70kg reps
My legs are a bit lagging behind I think XD and I havent been deadlifting for long yet but seems like legs is a problem there aswell
mf skips leg day lmao
Are these for your one rep max? How many reps are we talking?
You earned a subscribe from me.
I don’t understand myself. I can comfortably deadlift 525lb (238kg), but yet I’m not even close to benching 225lbs
Bench is so technique based. How’s the bench progress going??
Bench: body weight
Squat: 1.25 body weight
Deadlift: 1.5x body weight
I can deadlift 2x my BW, squat 1.5 BW, and bench 1X my body weight (roughly). Been lifting for 10+ years now though. Which I had better numbers but once you start focusing on yourself and less about keeping up with others the better you'll feel. They'll always be someone bigger or stronger than you.
You’re strong enough. Stronger than most people
The biggest thing is not to drink alcohol, as soon as I stopped drinking thats when I started seeing improvements
everyone should be able to deadlift more than they can squat and squat more than they can bench....weight depends on the individual
I've only been gymming for a year and a bit at around 70kg BW so my numbers arnt crazy but I feel like deadlift should always sky rocket over squat. My bench is 85kg/Squat 110kg deadlift 150kg. And I deadlift like one 1rm session every 3 months and squat every PPL rotation.
I weigh ~145 started 4 months ago.
My numbers as of this week are
Bench 225
Squat 295
Deadlift 315
What kind of numbers should I be looking to hit by the end of my first year.
So this is strictly speaking in terms of 1RM right? I would be interested to know what the rep range of say 8-12 would be..